Research Extracts: Early Bedtime Benefits Microbiome, Sleep Quality in Children

Welcome to the first 2025 issue of Research Extracts. “The Extracts” is designed to keep busy practitioners and savvy consumers up to date on the latest research on diet, nutrients, botanicals, the microbiome, the environment, and lifestyle approaches to good health and wellness. Our medical team, including NDs, MDs, PhDs, RDs, an MS in chemistry, an MS in biology, and an LAc, summarizes the essence of several interesting recent studies.

In this issue: (1) Mental Health Moment: Link between fast food and depression/anxiety, (2) effect of caffeine on muscle reactivity, (3) coffee and the microbiome, and (4) children’s bedtime and the microbiome.

Mental Health Moment: Fast Food Intake Linked with Depression and Anxiety

Globally, depression and anxiety symptoms are experienced by 34 and 31 percent of adults, respectively. Mental well-being directly impacts other aspects of life, including productivity at work, financial burdens, and overall satisfaction with quality of life. Because the onset and progression of mental disorders such as depression and anxiety are multifactorial, exploration of the role of diet quality as a contributing factor and intervention method is increasing. 

The present study focused on patterns of fast food consumption. Researchers analyzed the associations between specific fast food items and depressive and anxiety symptoms in 142 university students aged 18 and older in Hong Kong. To measure the occurrence of depressive symptoms, the Patient Health Questionnaire (PHQ-9) was used. On this scale, the scores range from 0-27, with 10 or higher indicating a moderate or above-normal level of depressive symptoms. To measure anxiety symptom occurrence, the researchers used the Generalized Anxiety Disorder-7 (GAD-7) tool. This scale ranges from 0-21, with 10 or higher indicating a moderate or above-average level of anxiety symptoms. 

To assess fast food intake, a qualitative food frequency questionnaire (FFQ) was used to measure consumption frequency of common fast food items over three months. The FFQ included fast food and beverages and categorized intake frequency as low (never), moderate (1-4 times a month), and high (several times a week or more). The nutritional values of the fast food items were also examined to identify them as high-fat, high-sugar, or high-sodium.

The results showed that high intakes of high-fat and high-sugar fast foods such as beef burgers, fried chicken, and ice cream, as well as moderate-to-high intake of high-sodium fast foods, were significantly associated with increased depressive symptom risk. Comparatively, high intakes of sugar-free beverages, moderate intakes of tea (typically sugar-free in local customs), and moderate-to high-intakes of salad were associated with a lower risk of depressive symptoms. Anxiety results saw similar associations; high intake of high-fat and high-sugar foods were linked with a higher risk of anxiety symptoms.

Note: As food and mood have bidirectional effects, Thorne’s Craving and Stress Support formula can help to manage the effects of stress, reduce cravings, and promote a positive mood with botanicals and B vitamins.*

Contributed by Carly Duffy, MPH, RD

Reference 

Effects of Coffee Intake on Skeletal Muscle at Rest and During Exercise

Caffeine consumption to promote exercise performance is a common practice among athletes and fitness enthusiasts, coffee being an often-preferred caffeine source. However, little is known about how the skeletal muscle microvascular system responds to coffee. Twenty healthy, physically active males aged 18-30 who did not regularly consume coffee or caffeine were recruited to participate in a study of the effects of coffee consumption on skeletal muscle during exercise.

Participants completed three separate exercise periods, each at least 48 hours apart, paired with coffee consumption. During each trial period, skeletal muscle reactivity was measured at baseline, after which the participants consumed either a placebo, low caffeine (3 mg/kg body weight), or high caffeine (6 mg/kg body weight) coffee. The participants then lay down to rest for 45 minutes with skeletal muscle reactivity measured throughout the resting period. Next, participants completed an exercise period during which microvascular oxygen extraction (movement of oxygen from the blood to muscle tissue), peak oxygen uptake, and peak power output were assessed. Each participant completed each study dose of coffee, in randomized order.

A high caffeine intake led to enhanced muscle microvascular reactivity while at rest but not during exercise. There were no differences in microvascular oxygen extraction or peak oxygen uptake across the three groups. However, high caffeine led to higher peak power output during exercise than either low caffeine or placebo coffee. 

Note: Thorne’s Pre-Workout Elite contains guayusa extract, a natural source of caffeine to enhance blood flow for optimized performance and recovery.*

Contributed by Jennifer L. Greer, ND, MEd

Reference

Coffee and the Microbiome

Previous research by the same researchers as this study found that, of 150 foods and beverages tested, coffee consumption had the highest correlation with the content of the microbiome. This current study examined the specific microbes associated with coffee consumption. Participants from multi-cohorts (U.S. and U.K.) were divided into three groups based on their coffee consumption: (1) never (3 cups or less a month), (2) moderate (anything between never and high), or (3) high (greater than 3 cups a day). The established cohorts in this study (including 22,867 participants) were chosen because dietary information, personal and anthropometric characteristics, and stool samples were available for evaluation. This information was then integrated with data from public databases of 54,198 other individuals.

Once again, food frequency was used to confirm coffee was the most closely associated with effects on the microbiome, irrespective of typical coffee additives like dairy (milk/cream), other non-dairy milk, sugar, or honey. The strong link was established across various populations and was largely associated with one specific microbial species Lawsonibacter asaccharolyticus. This species is most prevalent in Westernized populations, less so in largely rural populations, and primarily in the gut microbiome of adults – rarely in infants or children. Plasma metabolomic evaluation of 438 samples found high levels of quinic acid and its derivatives associated with coffee consumption and Lawsonibacter asaccharolyticus. The researchers further conducted in vitro studies and found coffee stimulated the growth of Lawsonibacter asaccharolyticus.

Coffee consumption has been associated with numerous health benefits. Lawsonibacter asaccharolyticus is a butyrate-producing species. Thus, it can be concluded that coffee consumption contributes to the formation of butyrate – a beneficial short-chain fatty acid in the GI tract. This study gives credence to the theory that the health benefits of coffee are in part due to its effect on the microbiome. 

Note: What is the makeup of your gut microbiome? Consider Thorne’s Gut Health Test – an easy-to-collect stool test that provides a detailed analysis and a personalized plan that targets your GI discomfort to optimize wellness.

Contributed by Kathi Head, ND

Reference

Early to Bed: Supporting Gut Health and Sleep Quality in Children

A child’s sleep schedule does more than dictate energy levels and promote educational achievements; it may also play a critical role in gut health and overall well-being. A recent study of 88 children aged 2-14 years explored how sleep timing influences the diversity and composition of gut bacteria – important indicators of health.

The participating children were divided into two groups: early sleepers (bedtime before 9:30 PM) and late sleepers (bedtime after 9:30 PM). Significant differences were observed in their gut microbiomes. Early sleepers exhibited greater species composition and relative abundance of beneficial gut flora compared to late sleepers. Notable bacteria included Bacteroidetes, Verrucomicrobia, Firmicutes, Alistipes finegoldi, and Holdemania filiformis. These bacteria play key roles in modulating immune and neural pathways, impacting the gut-brain axis.

Early sleepers also had higher levels of Akkermansia muciniphila, a microbe associated with positive cognitive development and metabolic stability. In contrast, late sleepers demonstrated reduced microbial diversity and a higher prevalence of gut bacteria linked to metabolic inefficiencies.

Beyond gut health, early sleep patterns were associated with better sleep efficiency and quality. Children who went to bed earlier experienced fewer nighttime awakenings and reported higher sleep quality scores. These findings highlight the importance of consistent bedtime routines for both immediate benefits, such as improved sleep, and long-term health outcomes.

The gut microbiota plays a significant role in maintaining physiological balance, including nutrient absorption, vitamin production, and immune system regulation. This research suggests that nurturing a healthy gut can begin with consistent sleep habits. Establishing a bedtime routine can support your child’s gut health while fostering better overall well-being.

While more research is needed to fully understand the mechanisms linking sleep and gut health, this study underscores the value of regular bedtime routines in childhood. Encouraging earlier bedtimes may help children thrive physically and cognitively, laying the foundation for lifelong wellness.

Note: Analyze your gut microbiome with the combination of cutting-edge sequencing and patent-pending wipe technology with Thorne’s Gut Health Test. 

Contributed by Ashley Huber, MS

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