Ginkgo Biloba, For Memory And, Uh, What Else Again?

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Ginkgo biloba, for memory and, uh, what else again?

Ginkgo biloba extract has enjoyed use for thousands of years for an assortment of uses, and has made its way from Traditional Chinese Medicine, to the world supplement market at large. See:

Ginkgo biloba: A Treasure of Functional Phytochemicals with Multimedicinal Applications

But what does the science say about the specific claims?

Antioxidant & anti-inflammatory

We’re going to lump these two qualities together for examination, since one invariably leads to the other.

A quick note: things that have antioxidant and anti-inflammatory properties, often also help guard against cancer and aging. However, in this case, there are few good studies pertaining to anti-aging, and none that we could find pertaining to anti-cancer potential.

So, does it have antioxidant and anti-inflammatory properties, first?

Yes, it has potent antioxidants that do fight inflammation; this is clear, from an abundance of in vitro and in vivo studies, including with human patients:

In short: it helps, and there’s plenty of science for it.

What about anti-aging effects?

For this, there is science, but a lot of the science is not great. As one team of researchers concluded while doing a research review of their own:

❝Based on the reviewed information regarding EGb’s effects in vitro and in vivo, most have reported very positive outcomes with strong statistical analyses, indicating that EGb must have some sort of beneficial effect.

However, information from the reported clinical trials involving EGb are hardly conclusive since many do not include information such as the participant’s age and physical condition, drug doses administered, duration of drug administered as well as suitable control groups for comparison.

We therefore call on clinicians and clinician-scientists to establish a set of standard and reliable standard operating procedure for future clinical studies to properly evaluate EGb’s effects in the healthy and diseased person since it is highly possible it possesses beneficial effects.❞

Translation from sciencese: “These results are great, but come on, please, we are begging you to use more robust methodology”

~ Zuo et al

If you’d like to read the review in question, here it is:

Advances in the Studies of Ginkgo Biloba Leaves Extract on Aging-Related Diseases

Does it have cognitive enhancement effects?

The claims here are generally that it helps:

  • improve memory
  • improve focus
  • reduce cognitive decline
  • reduce anxiety and depression

Let’s break these down:

Does it improve memory and cognition?

Ginkgo biloba was quite popular for memory 20+ years ago, and perhaps had an uptick in popularity in the wake of the 1999 movie “Analyze This” in which the protagonist psychiatrist mentions taking ginkgo biloba, because “it helps my memory, and I forget what else”.

Here are a couple of studies from not long after that:

In short:

  • in the first study, it helped in standardized tests of memory and cognition (quite convincing)
  • In the second study, it helped in subjective self-reports of mental wellness (also placebo-controlled)

On the other hand, here’s a more recent research review ten years later, that provides measures of memory, executive function and attention in 1132, 534 and 910 participants, respectively. That’s quite a few times more than the individual studies we cited above, by the way. They concluded:

❝We report that G. biloba had no ascertainable positive effects on a range of targeted cognitive functions in healthy individuals❞

~ Laws et al

Read: Is Ginkgo biloba a cognitive enhancer in healthy individuals? A meta-analysis

Our (10almonds) conclusion: we can’t say either way, on this one.

Does it have neuroprotective effects (i.e., against cognitive decline)?

Yes—probably by the same mechanism will discuss shortly.

Can it help against depression and anxiety?

Yes—but probably indirectly by the mechanism we’ll get to in a moment:

Likely this helps by improving blood flow, as illustrated better per:

Efficacy of ginkgo biloba extract as augmentation of venlafaxine in treating post-stroke depression

Which means…

Bonus: improved blood flow

This mechanism may support the other beneficial effects.

See: Ginkgo biloba extract improves coronary blood flow in healthy elderly adults

Is it safe?

Ginkgo biloba extract* is generally recognized as safe.

  • However, as it improves blood flow, please don’t take it if you have a bleeding disorder.
  • Additionally, it may interact badly with SSRIs, so you might want to avoid it if you’re taking such (despite it having been tested and found beneficial as an adjuvant to citalopram, an SSRI, in one of the studies above).
  • No list of possible contraindications can be exhaustive, so please consult your own doctor/pharmacist before taking something new.

*Extract, specifically. The seeds and leaves of this plant are poisonous. Sometimes “all natural” is not better.

Where can I get it?

As ever, we don’t sell it (or anything else), but here’s an example product on Amazon

Enjoy!

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  • Dandelion Greens vs Collard Greens – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing dandelion greens to collard greens, we picked the dandelion greens.

    Why?

    Collard greens are great—they even beat kale in one of our previous “This or That” articles!—but dandelion greens simply pack more of a nutritional punch:

    In terms of macros, dandelions have slightly more carbs (+3g/100g) for the same protein and fiber, and/but the glycemic index is equal (zero), so those carbs aren’t anything to worry about. Nobody is getting metabolic disease by getting their carbs from dandelion leaves. In short, we’re calling it a tie on macros, though it could nominally swing either way if you have an opinion (one way or the other) about the extra 3g of carbs.

    In the category of vitamins, things are more exciting: dandelion greens have more of vitamins A, B1, B2, B3, B6, B7, B9, C, E, and K, while collard greens have more vitamin B5. An easy and clear win for dandelions.

    Looking at the minerals tells a similar story; dandelion greens have much more calcium, copper, iron, magnesium, phosphorus, potassium, and zinc, while collard greens have slightly more manganese. Another overwhelming win for dandelions.

    One more category, polyphenols. We’d be here until next week if we listed all the polyphenols that dandelion greens have, but suffice it to say, dandelion greens have a total of 385.55mg/100g polyphenols, while collard greens have a total of 0.08mg/100g polyphenols. Grabbing a calculator, we see that this means dandelions have more than 4819x the polyphenol content that collard greens do.

    So, “eat leafy greens” is great advice, but they are definitely not all created equal!

    Let us take this moment to exhort: if you have any space at home where you can grow dandelions, grow them!

    Not only are they great for pollinators, but also they beat the collard greens that beat kale. And you can have as much as you want, for free, right there.

    Want to learn more?

    You might like to read:

    Collard Greens vs Kale – Which is Healthier?

    Enjoy!

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  • Purpose – by Gina Bianchini

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    To address the elephant in the room, this is not a rehash of Rick Warren’s best-selling “The Purpose-Driven Life”. Instead, this book is (in this reviewer’s opinion) a lot better. It’s a lot more comprehensive, and it doesn’t assume that what’s most important to the author will be what’s most important to you.

    What’s it about, then? It’s about giving your passion (whatever it may be) the tools to have an enduring impact on the world. It recommends doing this by leveraging a technology that would once have been considered magic: social media.

    Far from “grow your brand” business books, this one looks at what really matters the most to you. Nobody will look back on your life and say “what a profitable second quarter that was in such-a-year”. But if you do your thing well, people will look back and say:

    • “he was a pillar of the community”
    • “she raised that community around her”
    • “they did so much for us”
    • “finding my place in that community changed my life”
    • …and so forth. Isn’t that something worth doing?

    Bianchini takes the position of both “idealistic dreamer” and “realistic worker”.

    Further, she blends the two beautifully, to give practical step-by-step instructions on how to give life to the community that you build.

    Check Out This Amazing Book On Amazon Today!

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  • Beyond Burger vs Beef Burger – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing the Beyond Burger to a grass-fed beef burger, we picked the Beyond Burger—but it was very close.

    Why?

    The macronutrient profiles of the two are almost identical, including the amount of protein, the amount of fat, and the amount of that fat that’s saturated.

    Where they stand apart is in two ways:

    1) Red meat is classed as a group 2A carcinogen
    2) The Beyond Burger contains more sodium (about 1/5 of the daily allowance according to the AHA, or 1/4 of the daily allowance according to the WHO)

    Neither of those things are great, so how to decide which is worse?
    •⁠ ⁠Cancer and heart disease are both killers, with heart disease claiming more victims.
    •⁠ ⁠However, we do need some sodium to live, whereas we don’t need carcinogens to live.

    Tie-breaker: the sodium content in the Beyond Burger is likely to be offset by the fact that it’s a fully seasoned burger and will be eaten as-is, whereas the beef burger will doubtlessly have seasonings added before it’s eaten—which may cause it to equal or even exceed the salt content of the Beyond Burger.

    The cancer risk for the beef burger, meanwhile, stays one-sided.

    One thing’s for sure though: neither of them are exactly a cornerstone of a healthy diet, and either are best enjoyed as an occasional indulgence.

    Some further reading:
    •⁠ ⁠Lesser-Known Salt Risks
    •⁠ ⁠Food Choices And Cancer Risk
    •⁠ ⁠Hypertension: Factors Far More Relevant Than Salt

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  • How Beneficial Is MCT Oil, Really?
  • Insomnia? High blood pressure? Try these!

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Your Questions, Our Answers!

    Q: Recipes for insomnia and high blood pressure and good foods to eat for these conditions?

    A: Insomnia can be caused by many things, and consequently can often require a very multi-vector approach to fixing it. But, we’ll start by answering the question you asked (and probably address the rest of dealing with insomnia in another day’s edition!):

    • First, you want food that’s easy to digest. Broadly speaking, this means plant-based. If not plant-based, fish (unless you have an allergy, obviously) is generally good and certainly better than white meat, which is better than red meat. In the category of dairy, it depends so much on what it is, that we’re not going to try to break it down here. If in doubt, skip it.
    • You also don’t want blood sugar spikes, so it’s good to lay off the added sugar and white flour (or white flour derivatives, like white pasta), especially in your last meal of the day.
    • Magnesium supports healthy sleep. A fine option would be our shchi recipe, but using collard greens rather than cabbage. Cabbage is a wonderful food, but collard greens are much higher in magnesium. Remember to add plenty of mushrooms (unless you don’t like them), as they’re typically high in magnesium too.

    As for blood pressure, last month we gave tips (and a book recommendation) for heart health. The book, Dr. Monique Tello’s “Healthy Habits for Your Heart: 100 Simple, Effective Ways to Lower Your Blood Pressure and Maintain Your Heart’s Health”, also has recipes!

    Here’s one from the “mains” section:

    Secret Ingredient Baltimore-Style Salmon Patties with Not-Oily Aioli

    ❝This is a family favorite, and no one knows that it features puréed pumpkin! Most salmon cake recipes all for eggs and bread crumbs as binders, but puréed pumpkin and grated carrot work just as well, lend a beautiful color, and add plenty of fiber and plant nutrients. Canned salmon is way cheaper than fresh and has just as much omega-3 PUFAs and calcium. Serve this alongside a salad (the Summer Corn, Tomato, Spinach, and Basil Salad would go perfectly) for a well-rounded meal.❞

    Serves 4 (1 large patty each)

    Secret Ingredient Baltimore-Style Salmon Patties:

    • 1 (15-oz) can pink salmon, no salt added
    • ½ cup puréed pumpkin
    • ½ cup grated carrot (I use a handheld box grater)
    • 2 tablespoons minced chives (Don’t have chives? Minced green onions or any onions will do)
    • 2 teaspoons Old Bay Seasoning
    • 1 tablespoon olive oil
    • ½ large lemon, sliced, for serving

    Not-Oily Aioli:

    • ½ cup plain low-fat Greek yogurt
    • Juice and zest from ½ large lemon
    • 1 clove garlic, crushed and minced fine
    • 2 tablespoons chopped fresh dill
    1. For the patties: mix all the ingredients for the salmon patties together in a medium bowl
    2. Form patties with your hands and set on a plate or tray (you should have 4 burger-sized patties)
    3. Heat oil in a large skillet over medium heat.
    4. Set patties in a skillet and brown for 4 minutes, then carefully flip.
    5. Brown the other side, then serve hot.
    6. For the Aioli: mix all the ingredients for the aioli together in a small bowl.
    7. Plop a dollop alongside or on top of each salmon patty and serve with a spice of lemon.

    Per serving: Calories: 367 | Fat: 13.6g | Saturated Fat: 4.4g | Protein: 46g | Sodium: 519mg | Carbohydrates: 13.2g | Fiber: 1.3g | Sugars: 9g | Calcium: 505mg | Iron: 1mg | Potassium 696mg

    Notes from the 10almond team:

    • If you want to make it plant-based, substitute cooked red lentils (no salt added) for the tinned salmon, and plant-based yogurt for the Greek yogurt
    • We recommend adding more garlic. Seriously, who uses 1 clove of garlic for anything, let alone divided between four portions?
    • The salads mentioned are given as recipes elsewhere in the same book. We strongly recommend getting her book, if you’re interested in heart health!

    Do you have a question you’d like to see answered here? Hit reply or use the feedback widget at the bottom; we’d love to hear from you!

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  • People on Ozempic may have fewer heart attacks, strokes and addictions – but more nausea, vomiting and stomach pain

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Ozempic and Wegovy are increasingly available in Australia and worldwide to treat type 2 diabetes and obesity.

    The dramatic effects of these drugs, known as GLP-1s, on weight loss have sparked huge public interest in this new treatment option.

    However, the risks and benefits are still being actively studied.

    In a new study in Nature Medicine, researchers from the United States reviewed health data from about 2.4 million people who have type 2 diabetes, including around 216,000 people who used a GLP-1 drug, between 2017 and 2023.

    The researchers compared a range of health outcomes when GLP-1s were added to a person’s treatment plan, versus managing their diabetes in other ways, often using glucose-lowering medications.

    Overall, they found people who used GLP-1s were less likely to experience 42 health conditions or adverse health events – but more likely to face 19 others.

    myskin/Shutterstock

    What conditions were less common?

    Cardiometabolic conditions

    GLP-1 use was associated with fewer serious cardiovascular and coagulation disorders. This includes deep vein thrombosis, pulmonary embolism, stroke, cardiac arrest, heart failure and myocardial infarction.

    Neurological and psychiatric conditions

    GLP-1 use was associated with fewer reported substance use disorders or addictions, psychotic disorders and seizures.

    Infectious conditions

    GLP-1 use was associated with fewer bacterial infections and pneumonia.

    What conditions were more common?

    Gastrointestinal conditions

    Consistent with prior studies, GLP-1 use was associated with gastrointestinal conditions such as nausea, vomiting, gastritis, diverticulitis and abdominal pain.

    Other adverse effects

    Increased risks were seen for conditions such as low blood pressure, syncope (fainting) and arthritis.

    Ozempic in the fridge
    People who took Ozempic were more likely to experience stomach upsets than those who used other type 2 diabetes treatments. Douglas Cliff/Shutterstock

    How robust is this study?

    The study used a large and reputable dataset from the US Department of Veterans Affairs. It’s an observational study, meaning the researchers tracked health outcomes over time without changing anyone’s treatment plan.

    A strength of the study is it captures data from more than 2.4 million people across more than six years. This is much longer than what is typically feasible in an intervention study.

    Observational studies like this are also thought to be more reflective of the “real world”, because participants aren’t asked to follow instructions to change their behaviour in unnatural or forced ways, as they are in intervention studies.

    However, this study cannot say for sure that GLP-1 use was the cause of the change in risk of different health outcomes. Such conclusions can only be confidently made from tightly controlled intervention studies, where researchers actively change or control the treatment or behaviour.

    The authors note the data used in this study comes from predominantly older, white men so the findings may not apply to other groups.

    Also, the large number of participants means that even very small effects can be detected, but they might not actually make a real difference in overall population health.

    Woman runs on a road
    Observational studies track outcomes over time, but can’t say what caused the changes. Jacob Lund/Shutterstock

    Other possible reasons for these links

    Beyond the effect of GLP-1 in the body, other factors may explain some of the findings in this study. For example, it’s possible that:

    • people who used GLP-1 could be more informed about treatment options and more motivated to manage their own health
    • people who used GLP-1 may have received it because their health-care team were motivated to offer the latest treatment options, which could lead to better care in other areas that impact the risk of various health outcomes
    • people who used GLP-1 may have been able to do so because they lived in metropolitan centres and could afford the medication, as well as other health-promoting services and products, such as gyms, mental health care, or healthy food delivery services.

    Did the authors have any conflicts of interest?

    Two of the study’s authors declared they were “uncompensated consultants” for Pfizer, a global pharmaceutical company known for developing a wide range of medicines and vaccines. While Pfizer does not currently make readily available GLP-1s such as Ozempic or Wegovy, they are attempting to develop their own GLP-1s, so may benefit from greater demand for these drugs.

    This research was funded by the US Department of Veterans Affairs, a government agency that provides a wide range of services to military veterans.

    No other competing interests were reported.

    Diabetes vs weight-loss treatments

    Overall, this study shows people with type 2 diabetes using GLP-1 medication generally have more positive health outcomes than negative health outcomes.

    However, the study didn’t include people without type 2 diabetes. More research is needed to understand the effects of these medications in people without diabetes who are using them for other reasons, including weight loss.

    While the findings highlight the therapeutic benefits of GLP-1 medications, they also raise important questions about how to manage the potential risks for those who choose to use this medication.

    The findings of this study can help many people, including:

    • policymakers looking at ways to make GLP-1 medications more widely available for people with various health conditions
    • health professionals who have regular discussions with patients considering GLP-1 use
    • individuals considering whether a GLP-1 medication is right for them.

    Lauren Ball, Professor of Community Health and Wellbeing, The University of Queensland and Emily Burch, Accredited Practising Dietitian and Lecturer, Southern Cross University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Longans vs Lychees – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing longans to lychees, we picked the lychees.

    Why?

    These two fruits are more closely related than they look from the outside, both being members of the soapberry family. However, there are some differences:

    In terms of macros, longans have more protein while lychees have more carbs, and they are equal on fiber, giving longans the lower glycemic index. They’re both good, but longans nominally take the win on this one.

    When it comes to vitamins, longans have more of vitamins B1, B2, and C, while lychees have more of vitamins B3, B6, B9, E, K, and choline, making for a respectable win for lychees in this category.

    In the category of minerals, longans have more copper and potassium, while lychees have more calcium, iron, manganese phosphorus, and zinc. Thus, a win for lychees here too.

    It’s worth looking at polyphenols too—lychees have around 10x more, which is notable.

    Adding up the categories makes for an overall win for lychees, but by all means enjoy either or both! Diversity is good.

    Want to learn more?

    You might like to read:

    Replacing Sugar: Top 10 Anti-Inflammatory Sweet Foods ← longans and lychees both make the list

    Take care!

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