A Chasteberry, By Any Other Name…

Vitex agnus castus, literally “chaste lamb vine”, hence its modern common English name “chasteberry”, gets its name from its traditional use as an anaphrodisiac for monks (indeed, it’s also called “monk’s pepper”), which traditional use is not in the slightest backed up by modern science.

Nor is its second most popular traditional use (the increase in production of milk) well-supported by science either:

❝Its traditional use as a galactagogue (i.e., a substance that enhances breast milk production) is not well supported in the literature and should be discouraged. There are no clinical data to support the use of chasteberry for reducing sexual desire, which has been a traditional application❞

~ Dr. Beatrix Roemheld-Hamm

Source: American Family Physician | Chasteberry

Both of those supposed effects of the chasteberry go against the fact that it has a prolactin-lowering effect:

❝It appears that [chasteberry] may represent a potentially useful and safe phytotherapic option for the management of selected patients with mild hyperprolactinaemia who wish to be treated with phytotherapy.❞

~ Dr. Lídice Puglia et al.

Source: Vitex agnus castus effects on hyperprolactinaemia

Prolactin, by the way, is the hormone that (as the name suggests) stimulates milk production, and also reduces sexual desire (and motivation in general)

• In most women, it spikes during breastfeeding
• In most men, it spikes after orgasm
• In both, it can promote anhedonic depression, as it antagonizes dopamine

In other words, the actual pharmacological effect of chasteberry, when it comes to prolactin, is the opposite of what we would expect from its traditional use.

Ok, so it’s an unchaste berry after all…. Does it have any other claims to examine?

Yes! It genuinely does help relieve PMS, for those who have it, and reduce menopause symptoms, for those who have those, for example:

❝Dry extract of agnus castus fruit is an effective and well tolerated treatment for the relief of symptoms of the premenstrual syndrome.❞

~ Dr. Robert Schellenberg

Source: Treatment for the premenstrual syndrome with agnus castus fruit extract: prospective, randomised, placebo controlled study

❝That [Vitex agnus castus] trial indicated strong symptomatic relief of common menopausal symptoms❞

~ Dr. Barbara Lucks

Source: Vitex agnus castus essential oil and menopausal balance: a research update

Is it safe?

Generally speaking, yes. It has been described as “well-tolerated” in the studies we mentioned above, which means it has a good safety profile.

However, it may interfere with some antipsychotic medications, certain kinds of hormone replacement therapy, or hormonal birth control.

As ever, speak with your doctor/pharmacist if unsure!

Where can I get some?

We don’t sell it, but here for your convenience is an example product on Amazon

Enjoy!

Plant-based milks—what’s best?

You asked us to look at some popular plant milks and their health properties, and we said we’d do a main feature, so here it is!

We’ll also give a quick nod to environmental considerations at the end too (they might not be quite what you expect!). That said, as a health and productivity newsletter, we’ll be focusing on the health benefits.

While we can give a broad overview, please note that individual brands may vary, especially in two important ways:

• Pro: many (most?) brands of plant milks fortify their products with extra vitamins and minerals, especially vitamin D and calcium.
• Con: some brands also add sugar.

So, by all means use this guide to learn about the different plants’ properties, and/but still do check labels later.

Alternatively, consider making your own!

• Pros: no added sugar + cheaper
• Cons: no added vitamins and minerals + some equipment required

Almond milk

Almond milk is low in carbs and thus good for a carb-controlled diet. It’s also high in vitamin E and a collection of minerals.

Oat milk

Oats are one of the healthiest “staple foods” around, and while drinking oat milk doesn’t convey all the benefits, it does a lot. It also has one of the highest soluble fiber contents of any milk, which is good for reducing LDL (bad) cholesterol levels.

See for example: Consumption of oat milk for 5 weeks lowers serum cholesterol and LDL cholesterol in free-living men with moderate hypercholesterolemia

Coconut milk

Coconut has a higher fat content than most plant milks, but also contains medium-chain triglycerides (MCTs). These raise HDL (good) cholesterol levels.

Read the study: How well do plant based alternatives fare nutritionally compared to cow’s milk?

Hemp milk

Being made from hemp seeds that contain a lot of protein and healthy fats (including omega-3 and omega-6), hemp milk packs a nutritious punch. It’s carb-free. It’s also THC-free, in case you were wondering, which means no, it does not have psychoactive effects.

Pea milk

It’s very high in protein, and contains an array of vitamins and minerals. It’s not very popular yet, so there isn’t as much research about it. This 2021 study found that it had the nutritional profile the closest to cow’s milk (beating soy by a narrow margin) and praised it as a good alternative for those with a soy allergy.

This is Research Review Monday so we try to stick to pure science, but for your interest… here’s an interesting pop-science article (ostensibly in affiliation with the pea milk brand, Ripple) about the nutritional qualities of their pea milk specifically, which uses particularly nutrient-dense yellow peas, plus some extra vitamin and mineral fortifications:

Read: Ripple Milk: 6 Reasons Why You Should Try Pea Milk

Soy milk

Perhaps the most popular plant milk, and certainly usually the cheapest in stores. It’s high in protein, similar to cow’s milk. In fact, nutritionally, it’s one of the closest to cow’s milk without involving cows as a middleman. (Did you know three quarters of all soy in the world is grown to feed to livestock, not humans? Now you do).

And no, gentlemen-readers, it won’t have any feminizing effects. The human body can’t use the plant estrogens in soy for that. It does give some isoflavone benefits though, which are broadly good for everyone’s health. See for example this research review with 439 sources of its own:

Read: Soy and Health Update: Evaluation of the Clinical and Epidemiologic Literature

Quick note on flavor: nut milks have the flavor of the nut they were made from. Coconut milk tastes of coconut. The other milks listed above don’t have much of a flavor—which in many cases may be what you want.

Note on environmental considerations:

A lot of us try to be as socially responsible as reasonably possible in our choices, so this may be an influencing factor. In a nutshell:

• Oats and Soy are generally grown as vast monocrops, and these are bad for the environment
  • They are still better for the environment than cow’s milk though, as for example most soy is grown to feed to cows, not humans. So including cows in the process means four times as much monocrop farming, plus adds several other environmental issues that are beyond the scope of this newsletter.
• Almonds are particularly resource-intensive when it comes to water use.
  • Still nowhere near as much as cows, though.
• Peas are grown in places that naturally have very high rainfall, so are a good option here. Same generally goes for rice, which didn’t make the cut today. (Nor did hazelnuts, sorry—we can only include so much!)
• Hemp is by far and away the most environmentally friendly, assuming it is grown in a climate naturally conducive to such.
• Making plant milk at home is usually most environmentally friendly, depending on where your ingredients came from.
• Literally any plant milk is much more environmentally friendly than cow’s milk.

See the science for yourself: Reducing food’s environmental impacts through producers and consumers

See also (if you like graphs and charts): Environmental footprints of dairy and plant-based milks