Tom Nikkola | VIGOR Training

What makes a multivitamin a "high-quality multivitamin?" Why is there such a big difference in price between what your healthcare practitioner recommends, and what you find in retail stores? Why do you even need a multivitamin?

Clients and VIGOR Training members have asked me these questions numerous times. I'll provide the answers below.

I ran the nutritional supplement brand for one of the top fitness companies in the United States for several years. I formulated or helped formulate numerous supplements, including multivitamins.

During the process, we also vetted manufacturers, decided on which forms of micronutrients to use and considered things like fillers and excipients, which few people consider when buying their supplements.

I also worked for a year with one of the most respected nutritional products manufacturers in the world. I designed and formulated products, and have been “behind the scenes” in the supplement manufacturing world.

Like most things in life, you get what you pay for. Hopefully, by the end of this, you'll understand why you're better off investing a little more in your supplements for products that work, rather than buying what's cheap and might not be as effective.

Once you understand why you need a multivitamin, check out my post on the best multivitamins to buy.

Why You Need a Multivitamin

When I refer to a “multivitamin,” I’m really talking about a multi-vitamin, multi-mineral supplement, or a supplement that includes most, if not all, of your essential micronutrients.

Micronutrient: essential vitamin or mineral that must be consumed through diet or supplementation to maintain normal cellular and molecular function.

If you don’t use a multivitamin today, here are three reasons why I believe you need to start.

1. Vegetables and fruit are not as nutrient-dense as they once were.

Though farming production has improved in many ways, growing produce bigger and faster comes at a cost. Super-sized fruit and vegetables lack the nutrient density they once had.

Also, farming has depleted soil of many minerals it once contained. The plants cannot absorb what is no longer there.

Research shows that today’s produce has less protein, calcium, phosphorus, iron, riboflavin, vitamin C, magnesium, zinc, vitamin B6, vitamin E, and vitamin A than in the mid-1900s.

As one study put it, you’d need to eat eight oranges today to get the same amount of vitamin A that a single orange contained when our grandparents were young.

2. Higher mental and physical stress levels require more micronutrients.

We encounter more oxidative stress, emotional and physical stress, pollution, and other toxins than ever.

We also get less sleep, movement, and time outdoors, which hampers your ability to recover from those stresses.

Vitamins and minerals play essential roles in helping us deal with these stressors and maintain healthy metabolic function.

Increased metabolic and enzymatic demands during times of stress may also be associated with increased micronutrient utilization and subsequent depletion. Moreover, stress is associated with increased oxidative stress and inflammation. Through their anti-inflammatory and antioxidant mechanisms, nutrients may be utilized at greater concentrations in response to these processes. It is also possible that increased micronutrient excretion through urine and sweat may contribute to reduced bodily nutrient stores. Perspiration is increased during times of physical and psychological stress, possibly accounting for increased excretion of certain micronutrients through sweat. Stress and increased cortisol output via its effect on aldosterone levels may also contribute to changes in the urinary excretion of associated minerals and electrolytes, thereby modifying nutrient concentrations. Finally, stress is also associated with appetite changes; therefore, reduced nutrient concentrations could be an artifact of dietary changes.

What makes a multivitamin a "high-quality multivitamin?" Why is there such a big difference in price between what your healthcare practitioner recommends, and what you find in retail stores? Why do you even need a multivitamin?

Clients and VIGOR Training members have asked me these questions numerous times. I'll provide the answers below.

I ran the nutritional supplement brand for one of the top fitness companies in the United States for several years. I formulated or helped formulate numerous supplements, including multivitamins.

During the process, we also vetted manufacturers, decided on which forms of micronutrients to use and considered things like fillers and excipients, which few people consider when buying their supplements.

I also worked for a year with one of the most respected nutritional products manufacturers in the world. I designed and formulated products, and have been “behind the scenes” in the supplement manufacturing world.

Like most things in life, you get what you pay for. Hopefully, by the end of this, you'll understand why you're better off investing a little more in your supplements for products that work, rather than buying what's cheap and might not be as effective.

Why You Need a Multivitamin

When I refer to a “multivitamin,” I’m really talking about a multi-vitamin, multi-mineral supplement, or a supplement that includes most, if not all, of your essential micronutrients.

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Micronutrient: essential vitamin or mineral that must be consumed through diet or supplementation to maintain normal cellular and molecular function.

If you don’t use a multivitamin today, here are three reasons why I believe you need to start.

1. Vegetables and fruit are not as nutrient-dense as they once were.

Though farming production has improved in many ways, growing produce bigger and faster comes at a cost. Super-sized fruit and vegetables lack the nutrient density they once had.

Also, farming has depleted soil of many minerals it once contained. The plants cannot absorb what is no longer there.

Research shows that today’s produce has less protein, calcium, phosphorus, iron, riboflavin, vitamin C, magnesium, zinc, vitamin B6, vitamin E, and vitamin A than in the mid-1900s.

As one study put it, you’d need to eat eight oranges today to get the same amount of vitamin A that a single orange contained when our grandparents were young.

2. Higher mental and physical stress levels require more micronutrients.

We encounter more oxidative stress, emotional and physical stress, pollution, and other toxins than ever.

We also get less sleep, movement, and time outdoors, which hampers your ability to recover from those stresses.

Vitamins and minerals play essential roles in helping us deal with these stressors and maintain healthy metabolic function.

What makes a multivitamin a "high-quality multivitamin?" Why is there such a big difference in price between what your healthcare practitioner recommends, and what you find in retail stores? Why do you even need a multivitamin?

Clients and VIGOR Training members have asked me these questions numerous times. I'll provide the answers below.

I ran the nutritional supplement brand for one of the top fitness companies in the United States for several years. I formulated or helped formulate numerous supplements, including multivitamins.

During the process, we also vetted manufacturers, decided on which forms of micronutrients to use and considered things like fillers and excipients, which few people consider when buying their supplements.

I also worked for a year with one of the most respected nutritional products manufacturers in the world. I designed and formulated products, and have been “behind the scenes” in the supplement manufacturing world.

Like most things in life, you get what you pay for. Hopefully, by the end of this, you'll understand why you're better off investing a little more in your supplements for products that work, rather than buying what's cheap and might not be as effective.

Once you understand why you need a multivitamin, check out my post on the best multivitamins to buy.

Why You Need a Multivitamin

When I refer to a “multivitamin,” I’m really talking about a multi-vitamin, multi-mineral supplement, or a supplement that includes most, if not all, of your essential micronutrients.

Micronutrient: essential vitamin or mineral that must be consumed through diet or supplementation to maintain normal cellular and molecular function.

If you don’t use a multivitamin today, here are three reasons why I believe you need to start.

1. Vegetables and fruit are not as nutrient-dense as they once were.

Though farming production has improved in many ways, growing produce bigger and faster comes at a cost. Super-sized fruit and vegetables lack the nutrient density they once had.

Also, farming has depleted soil of many minerals it once contained. The plants cannot absorb what is no longer there.

Research shows that today’s produce has less protein, calcium, phosphorus, iron, riboflavin, vitamin C, magnesium, zinc, vitamin B6, vitamin E, and vitamin A than in the mid-1900s.

As one study put it, you’d need to eat eight oranges today to get the same amount of vitamin A that a single orange contained when our grandparents were young.

2. Higher mental and physical stress levels require more micronutrients.

We encounter more oxidative stress, emotional and physical stress, pollution, and other toxins than ever.

We also get less sleep, movement, and time outdoors, which hampers your ability to recover from those stresses.

Vitamins and minerals play essential roles in helping us deal with these stressors and maintain healthy metabolic function.

Increased metabolic and enzymatic demands during times of stress may also be associated with increased micronutrient utilization and subsequent depletion. Moreover, stress is associated with increased oxidative stress and inflammation. Through their anti-inflammatory and antioxidant mechanisms, nutrients may be utilized at greater concentrations in response to these processes. It is also possible that increased micronutrient excretion through urine and sweat may contribute to reduced bodily nutrient stores. Perspiration is increased during times of physical and psychological stress, possibly accounting for increased excretion of certain micronutrients through sweat. Stress and increased cortisol output via its effect on aldosterone levels may also contribute to changes in the urinary excretion of associated minerals and electrolytes, thereby modifying nutrient concentrations. Finally, stress is also associated with appetite changes; therefore, reduced nutrient concentrations could be an artifact of dietary changes.

Muscle plays a significant role in your long-term health, fitness, longevity, and even your ability to ward off disease and infection.

Yet the vast majority of Americans do little to no strength training.

Investing three to five hours per week, lifting weights and doing other movements that challenge your muscles, bones, and connective tissue is one of the healthiest activities you could take part in.

Provided people follow a well-designed strength training program, the benefits of muscle mass go way beyond aesthetics.

1. Muscle builds your quality-of-life savings account.

Muscle is your quality-of-life savings account. The more you have as you enter later adulthood, the longer you’ll be able to carry on the activities you love to do today.

Without consistently putting your muscles under sufficient stress, they get smaller. It would be like hoping you build a big financial nest egg, but never put any money into your retirement account. To build the next egg, you have to exercise discipline with your spending, and set money aside.

To build a quality-of-life savings account with muscle, you have to...well...exercise.

Throughout your life, you'll face injuries and physical setbacks that keep you from exercising. You might also get cancer, or develop heart disease, which causes cachexia. The more you have when that happens, the more you can afford to lose before facing serious health problems.

Muscle mass is an independent predictor of all-cause mortality in older adults. The more muscle mass you have, the lower your risk of dying.

Read also: How much protein do I need to build muscle?

2. Muscle mass increases your carbohydrate capacity.

The only places you store carbohydrates are in your liver and skeletal muscle. You're not going to increase your liver's size, so building muscle is the only way to improve your carbohydrate capacity.

If you have diabetes or insulin resistance, talk to your doctor about following a ketogenic diet for a while. If your doctor says a ketogenic diet doesn't help with diabetes, find a different doctor. But even with a change in diet, it's imperative to start strength training.

Type II diabetes and muscle loss create a vicious cycle. The more muscle you lose, the more likely it is that you'll develop type II diabetes. The worse your type II diabetes gets, the faster you lose muscle.

As muscle is the main organ of glucose disposal, reduced muscle mass leads to increased insulin resistance. Conversely, insulin resistance or T2DM (type II diabetes) itself is associated with accelerating loss of skeletal muscle, causing a bidirectional positive feedback loop between metabolic disorders and sarcopenia.

Kim JA, et al.

Though most people with type II diabetes are also overweight, about 20% of those with the condition are at a normal weight. A lack of muscle, whether you're overweight or not, is a significant factor in type II diabetes risk.

3. Resistance training improves heart health.

Strength training depletes oxygen in the blood. In the absence of oxygen, your contracting muscles produce lactate. Lactate causes your muscles to burn.

Your heart beats harder and faster to take the lactate away from and deliver more oxygen to your working muscles.

With continued strength training sessions, your stroke volume improves and your resting heart rate drops, which means your heart becomes more efficient.

Research also shows that resistance training improves the health of your blood vessels.

Strength training provides cardiovascular benefits similar to endurance training without the negative impact of increased inflammation, overuse injuries, elevated cortisol, or reduced testosterone.

4. Weight training increases bone density.

According to the National Osteoporosis Foundation:

A woman’s risk of fracture is equal to her combined risk of getting breast, uterine, and ovarian cancer

Men are more likely to break a bone due to osteopor...

Muscle plays a significant role in your long-term health, fitness, longevity, and even your ability to ward off disease and infection.

Yet the vast majority of Americans do little to no strength training.

Investing three to five hours per week, lifting weights and doing other movements that challenge your muscles, bones, and connective tissue is one of the healthiest activities you could take part in.

Provided people follow a well-designed strength training program, the benefits of muscle mass go way beyond aesthetics.

By the end of this article, you’ll understand why strength is one of The First 3 Habits of VIGOR(ESS) Health.

1. Muscle builds your quality-of-life savings account.

Muscle is your quality-of-life savings account. The more you have as you enter later adulthood, the longer you’ll be able to carry on the activities you love to do today.

Without consistently putting your muscles under sufficient stress, they get smaller. It would be like hoping you build a big financial nest egg, but never put any money into your retirement account. To build the next egg, you have to exercise discipline with your spending, and set money aside.

To build a quality-of-life savings account with muscle, you have to...well...exercise.

Throughout your life, you'll face injuries and physical setbacks that keep you from exercising. You might also get cancer, or develop heart disease, which causes cachexia. The more you have when that happens, the more you can afford to lose before facing serious health problems.

Muscle mass is an independent predictor of all-cause mortality in older adults. The more muscle mass you have, the lower your risk of dying.

2. Muscle mass increases your carbohydrate capacity.

The only places you store carbohydrates are in your liver and skeletal muscle. You're not going to increase your liver's size, so building muscle is the only way to improve your carbohydrate capacity.

If you have diabetes or insulin resistance, talk to your doctor about following a ketogenic diet for a while. If your doctor says a ketogenic diet doesn't help with diabetes, find a different doctor. But even with a change in diet, it's imperative to start strength training.

Type II diabetes and muscle loss create a vicious cycle. The more muscle you lose, the more likely it is that you'll develop type II diabetes. The worse your type II diabetes gets, the faster you lose muscle.

As muscle is the main organ of glucose disposal, reduced muscle mass leads to increased insulin resistance. Conversely, insulin resistance or T2DM (type II diabetes) itself is associated with accelerating loss of skeletal muscle, causing a bidirectional positive feedback loop between metabolic disorders and sarcopenia.Kim JA, et al.

Though most people with type II diabetes are also overweight, about 20% of those with the condition are at a normal weight. A lack of muscle, whether you're overweight or not, is a significant factor in type II diabetes risk.

3. Resistance training improves heart health.

Strength training depletes oxygen in the blood. In the absence of oxygen, your contracting muscles produce lactate. Lactate causes your muscles to burn.

Muscle plays a significant role in your long-term health, fitness, longevity, and even your ability to ward off disease and infection.

Yet the vast majority of Americans do little to no strength training.

Investing three to five hours per week, lifting weights and doing other movements that challenge your muscles, bones, and connective tissue is one of the healthiest activities you could take part in.

Provided people follow a well-designed strength training program, the benefits of muscle mass go way beyond aesthetics.

1. Muscle builds your quality-of-life savings account.

Muscle is your quality-of-life savings account. The more you have as you enter later adulthood, the longer you’ll be able to carry on the activities you love to do today.

Without consistently putting your muscles under sufficient stress, they get smaller. It would be like hoping you build a big financial nest egg, but never put any money into your retirement account. To build the next egg, you have to exercise discipline with your spending, and set money aside.

To build a quality-of-life savings account with muscle, you have to...well...exercise.

Throughout your life, you'll face injuries and physical setbacks that keep you from exercising. You might also get cancer, or develop heart disease, which causes cachexia. The more you have when that happens, the more you can afford to lose before facing serious health problems.

Muscle mass is an independent predictor of all-cause mortality in older adults. The more muscle mass you have, the lower your risk of dying.

Read also: How much protein do I need to build muscle?

2. Muscle mass increases your carbohydrate capacity.

The only places you store carbohydrates are in your liver and skeletal muscle. You're not going to increase your liver's size, so building muscle is the only way to improve your carbohydrate capacity.

If you have diabetes or insulin resistance, talk to your doctor about following a ketogenic diet for a while. If your doctor says a ketogenic diet doesn't help with diabetes, find a different doctor. But even with a change in diet, it's imperative to start strength training.

Type II diabetes and muscle loss create a vicious cycle. The more muscle you lose, the more likely it is that you'll develop type II diabetes. The worse your type II diabetes gets, the faster you lose muscle.

As muscle is the main organ of glucose disposal, reduced muscle mass leads to increased insulin resistance. Conversely, insulin resistance or T2DM (type II diabetes) itself is associated with accelerating loss of skeletal muscle, causing a bidirectional positive feedback loop between metabolic disorders and sarcopenia.Kim JA, et al.

Though most people with type II diabetes are also overweight, about 20% of those with the condition are at a normal weight. A lack of muscle, whether you're overweight or not, is a significant factor in type II diabetes risk.

3. Resistance training improves heart health.

Strength training depletes oxygen in the blood. In the absence of oxygen, your contracting muscles produce lactate. Lactate causes your muscles to burn.

Your heart beats harder and faster to take the lactate away from and deliver more oxygen to your working muscles.

With continued strength training sessions, your stroke volume improves and your resting heart rate drops, which means your heart becomes more efficient.

Research also shows that resistance training improves the health of your blood vessels.

Strength training provides cardiovascular benefits similar to endurance training without the negative impact of increased inflammation, overuse injuries, elevated cortisol, or reduced testosterone.

4. Weight training increases bone density.

According to the National Osteoporosis Foundation:

A woman’s risk of fracture is equal to her combined risk of getting breast, uterine, and ovarian cancerMen are more likely to break a bone due to osteoporosis ...

COVID-19 cases have increased significantly in recent weeks. In reaction to the rise in cases, numerous states and cities have rolled back their reopening plans. Masks are mandated across half of the country.

It would be reasonable to assume that the numbers define the count of people who've tested positive for SARS-CoV-2 infection. They include more than that count.

It would also be reasonable to assume that the United States counts COVID-19 cases like all other countries do. That isn't the case either.

The CDC Guidelines for Counting COVID-19 Cases

According to the CDC guidelines, the case and death counts we see as U.S. citizens include both confirmed cases and probable cases. States began adding probable cases to confirmed cases in mid-April, though not all states adopted this more liberal approach to counting right away.

Many other countries count only confirmed cases. Because we use a far more liberal method of counting, it appears that in the United States, COVID-19 is out of control. In reality, it's a difference in counting methods.

It's as though in other countries, they're only counting Dodge Rams, but in the United States, we're counting all trucks.

Here's how it works in the U.S. Again, we now count both confirmed cases and probable cases.

A confirmed case meets confirmatory laboratory evidence. You test positive with a standard COVID-19 test. As straightforward as that seems, even the standard PCR test is surrounded by controversy.

A probable case:

Meets clinical criteria and epidemiologic evidence, but does not include a positive test for COVID-19

Meets presumptive laboratory evidence and either clinical criteria or epidemiologic evidence, but no positive test for COVID-19

Meets vital records criteria with no positive test for COVID-19

I'll share some examples in a moment, but first need to provide the additional CDC definitions.

Clinical Criteria

The CDC clinical criteria for COVID-19 includes at least one of the following:

At least two of the following symptoms: fever (measured or subjective), chills, rigors, myalgia, headache, sore throat, new olfactory and taste disorder(s), or

At least one of the following symptoms: cough, shortness of breath, or difficulty breathing, or

Severe respiratory illness with at least one of the following:

Clinical or radiographic evidence of pneumonia, or

Acute respiratory distress syndrome (ARDS).

And...no alternative, more likely diagnosis.

Laboratory Criteria

Confirmatory laboratory evidence: Standard PCR test.

This is what we've known of as COVID tests all along. These should be straightforward enough. And you'd certainly expect them to be accurate. They're not.

It turns out, a number of initial tests were contaminated. How many? We don't know.

As a result, some people who were actually negative for the virus, tested positive. Contamination occurred in other countries as well.

Additional studies showed that other tests could lead to a number of false-positive test results, but nobody knows how common this is.

What that means is that some of the people who had COVID or flu-like symptoms, and tested positive for COVID-19, might have just had the flu.

To cloud things even more, some people are testing positive for COVID-19, even after no-showing for their test.

Presumptive laboratory evidence: Antigen or antibody testing that suggests someone could have had COVID-19 in the recent past.

Though it's logical to think that if you have COVID-19 antibodies, you had and have recovered from COVID-19, that's not necessarily true. Other coronaviruses can cause you to test positive for SARS-CoV-2 antibodies.

In addition, the tests themselves are far from accurate. So again, using these tests to count COVID-19 case or death numbers can lead to flawed data.

Epidemiologic Linkage

Here's where things get really questionable. The epidemiological requirements are as follows:

COVID-19 cases have increased significantly in recent weeks. In reaction to the rise in cases, numerous states and cities have rolled back their reopening plans. Masks are mandated across half of the country.

It would be reasonable to assume that the numbers define the count of people who've tested positive for SARS-CoV-2 infection. They include more than that count.

It would also be reasonable to assume that the United States counts COVID-19 cases like all other countries do. That isn't the case either.

The CDC Guidelines for Counting COVID-19 Cases

According to the CDC guidelines, the case and death counts we see as U.S. citizens include both confirmed cases and probable cases. States began adding probable cases to confirmed cases in mid-April, though not all states adopted this more liberal approach to counting right away.

Many other countries count only confirmed cases. Because we use a far more liberal method of counting, it appears that in the United States, COVID-19 is out of control. In reality, it's a difference in counting methods.

It's as though in other countries, they're only counting Dodge Rams, but in the United States, we're counting all trucks.

Here's how it works in the U.S. Again, we now count both confirmed cases and probable cases.

A confirmed case meets confirmatory laboratory evidence. You test positive with a standard COVID-19 test. As straightforward as that seems, even the standard PCR test is surrounded by controversy.

A probable case:

* Meets clinical criteria and epidemiologic evidence, but does not include a positive test for COVID-19* Meets presumptive laboratory evidence and either clinical criteria or epidemiologic evidence, but no positive test for COVID-19* Meets vital records criteria with no positive test for COVID-19

I'll share some examples in a moment, but first need to provide the additional CDC definitions.

Clinical Criteria

The CDC clinical criteria for COVID-19 includes at least one of the following:

* At least two of the following symptoms: fever (measured or subjective), chills, rigors, myalgia, headache, sore throat, new olfactory and taste disorder(s), or* At least one of the following symptoms: cough, shortness of breath, or difficulty breathing, or* Severe respiratory illness with at least one of the following:* Clinical or radiographic evidence of pneumonia, or* Acute respiratory distress syndrome (ARDS).

And...no alternative, more likely diagnosis.

Laboratory Criteria

Confirmatory laboratory evidence: Standard PCR test.

This is what we've known of as COVID tests all along. These should be straightforward enough. And you'd certainly expect them to be accurate. They're not.

It turns out, a number of initial tests were contaminated. How many? We don't know.

As a result, some people who were actually negative for the virus, tested positive.

COVID-19 cases have increased significantly in recent weeks. In reaction to the rise in cases, numerous states and cities have rolled back their reopening plans. Masks are mandated across half of the country.

It would be reasonable to assume that the numbers define the count of people who've tested positive for SARS-CoV-2 infection. They include more than that count.

It would also be reasonable to assume that the United States counts COVID-19 cases like all other countries do. That isn't the case either.

The CDC Guidelines for Counting COVID-19 Cases

According to the CDC guidelines, the case and death counts we see as U.S. citizens include both confirmed cases and probable cases. States began adding probable cases to confirmed cases in mid-April, though not all states adopted this more liberal approach to counting right away.

Many other countries count only confirmed cases. Because we use a far more liberal method of counting, it appears that in the United States, COVID-19 is out of control. In reality, it's a difference in counting methods.

It's as though in other countries, they're only counting Dodge Rams, but in the United States, we're counting all trucks.

Here's how it works in the U.S. Again, we now count both confirmed cases and probable cases.

A confirmed case meets confirmatory laboratory evidence. You test positive with a standard COVID-19 test. As straightforward as that seems, even the standard PCR test is surrounded by controversy.

A probable case:

Meets clinical criteria and epidemiologic evidence, but does not include a positive test for COVID-19Meets presumptive laboratory evidence and either clinical criteria or epidemiologic evidence, but no positive test for COVID-19Meets vital records criteria with no positive test for COVID-19

I'll share some examples in a moment, but first need to provide the additional CDC definitions.

Clinical Criteria

The CDC clinical criteria for COVID-19 includes at least one of the following:

At least two of the following symptoms: fever (measured or subjective), chills, rigors, myalgia, headache, sore throat, new olfactory and taste disorder(s), orAt least one of the following symptoms: cough, shortness of breath, or difficulty breathing, orSevere respiratory illness with at least one of the following:Clinical or radiographic evidence of pneumonia, orAcute respiratory distress syndrome (ARDS).

And...no alternative, more likely diagnosis.

Laboratory Criteria

Confirmatory laboratory evidence: Standard PCR test.

This is what we've known of as COVID tests all along. These should be straightforward enough. And you'd certainly expect them to be accurate. They're not.

It turns out, a number of initial tests were contaminated. How many? We don't know.

As a result, some people who were actually negative for the virus, tested positive. Contamination occurred in other countries as well.

Additional studies showed that other tests could lead to a number of false-positive test results, but nobody knows how common this is.

What that means is that some of the people who had COVID or flu-like symptoms, and tested positive for COVID-19, might have just had the flu.

To cloud things even more, some people are testing positive for COVID-19, even after no-showing for their test.

Presumptive laboratory evidence: Antigen or antibody testing that suggests someone could have had COVID-19 in the recent past.

Though it's logical to think that if you have COVID-19 antibodies, you had and have recovered from COVID-19, that's not necessarily true. Other coronaviruses can cause you to test positive for SARS-CoV-2 antibodies.

In addition, the tests themselves are far from accurate. So again, using these tests to count COVID-19 case or death numbers can lead to flawed data.

Epidemiologic Linkage

Here's where things get really questionable. The epidemiological requirements are as follows:

Is coffee good or bad for you? Few topics in nutrition create as much confusion as the health benefits of coffee, or its risks.

Yet, when you look at the research, the evidence is clear: coffee is good for you.

Of course, I'm referring to a plain cup of Joe. I'm not referring to a cappuccino, macchiato, latte, or any other Java-flavored beverage.

The Health Benefits of Coffee

Coffee provides a number of health benefits, with few, if any, significant risks. That said, numerous myths still surround it. I'll cover the majority of health benefits here, and touch on a few of the potential drawbacks.

Read more: How to Make the Best Drip Dark Roast Coffee.

Enhances weight loss

Coffee reduces appetite. That makes it a great option when intermittent fasting or dieting.

In overweight or obese people, drinking two to four cups per day reduces food intake later in the day.

Higher coffee consumption was associated with significantly lower total body fat percentage and trunk body fat percentage in a dose-response manner (all P values < 0.05) among women.

Chao Cao, et al.

The caffeine also raises metabolic rate, which could contribute to weight loss as well. The caffeine activates brown adipose tissue, a more metabolically active type of fat tissue.

The effect is relatively small, though. Four cups of Joe, which contains about 320 milligrams of caffeine, would burn an extra 32 calories per day.

Enhances physical / athletic performance

Most of the performance-enhancing effects of coffee come from caffeine.

Caffeine:

improves reaction time

enhances fat metabolism

increases stamina

improves strength

improves power

reduces mental fatigue

Though coffee does contain caffeine, you probably won't be able to get enough caffeine from a standard cup of coffee to enhance exercise performance significantly. You might need to drink a nitro cold brew, a caffeinated energy drink, or take a caffeine pill.

However, I'd recommend only using high-dose caffeine on occasion, such as during competition or for a game. If you use high doses all the time, your tolerance to caffeine reduces its stimulatory effect.

Enhances cognitive and nervous system function

Animal research shows caffeine may protect the nervous system from inflammation and protect the brain from developing Alzheimer's disease.

Those who drink three to five cups of Joe per day during mid-life have a 65% lower risk of developing late-life dementia and Alzheimer's Disease when compared against non-drinkers.

Heavy consumers also have a reduced risk of developing multiple sclerosis.

In women, it may reduce the rates of depression while improving mental acuity, energy, and wellbeing in both men and women. Coffee's effect on acetylcholine and serotonin contributes to its cognitive benefits.

Improves blood sugar control and reduces the risk of diabetes

When compared with people who don't drink coffee, those who drink 6 cups per day reduce their risk of type 2 diabetes by 33%.

Interestingly, caffeine reduces insulin sensitivity, so the blood sugar benefits must come from other compounds in coffee, such as chlorogenic acid, lignin's, quinines, and trigonelline.

Reduces the risk of cardiovascular disease

Three to five cups of coffee per day lowers the risk of cardiovascular disease. Drinking more than that does not raise or reduce the risk according to a meta-analysis that included more than 1 million people.

Though this sounds promising, I should mention that two diterpenes in coffee – cafestol and kahweol – can raise cholesterol and triglyceride levels in some people. However, they are removed when you drink filtered Java. Unfiltered coffee, such as French press or espresso, would contain these diterpenes.

The other benefits still significantly outweigh the potential risk associated with coffee, so go ahead and drink unfiltered coffee if you like it.