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Lower your LDL, supplement with whey
While the media keeps shouting louder and louder about how dangerous supplements are, one study after another is published that shows exactly the opposite. Even the most common supplements appear to have a variety of positive and unexpected effects on health. Even good old whey. According to a recent meta-study, whey has a mild but nevertheless positive effect on cholesterol levels.
Study
Researchers from the University of Liverpool collected 21 trials in which subjects were given a whey shake every day for a period of 1-24 months. The doses ranged from 20-90 grams per day. In the trials, researchers had looked at the effect on LDL [bad] and HDL cholesterol [good], triglycerides [very bad] and blood pressure [lower is often - but not always - better].
The researchers combined the results of the trials and reanalyzed them.
Results
The most convincing finding of the Liverpool scientists was that whey reduced the concentration of bad cholesterol by 2 points. That effect was stronger if the subjects were younger than 50 and combined whey supplementation with exercise.
Click on the figure below for a larger version.
The researchers found that whey supplementation lowered systolic blood pressure by a few points in subjects under 50.
In addition, the researchers found that whey reduced the concentration of triglycerides by several points. However, this only happened after 12 weeks of supplementation.
Conclusion
"This systematic review and meta-analysis of randomized controlled trials indicates that whey protein supplementation represents a potentially promising dietary intervention for improving cardiovascular and metabolic health", the researchers conclude.
With magnesium?
Whey had no effect on HDL levels and diastolic blood pressure, but magnesium does. What would happen if, as many strength athletes already do, you combine whey and magnesium?
Source:
Clin Nutr. 2025 Jan:44:109-21.
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Archives:
Cardiovascular Health
Protein
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