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Yam

Also known as: Yam, Wild Yam, Chinese Yam, Dioscorea villosa, Dioscorea spp.

Overview

Yam, scientifically known as *Dioscorea spp.*, is a root vegetable found in Asia, Africa, and the Americas. It's traditionally used for medicinal purposes, including managing type II diabetes and menopause symptoms. Key compounds include diosgenin, believed to contribute to its biological activities. Research on yam extracts is advancing, with animal studies showing promise in glycaemic control and cognitive function. Human trials are limited but suggest potential benefits. Yam is rich in saponins, particularly diosgenin. While generally considered safe, more human studies are needed to fully understand its effects and long-term safety. It is available in various forms, including whole food, extracts, and supplements.

Benefits

Yam and its extracts have shown potential benefits in several areas. Animal studies indicate improved glycaemic control, with reductions in fasting blood glucose and increases in insulin levels. A human trial suggested enhanced cognitive function, particularly in immediate memory and attention, with diosgenin-rich extracts. Additionally, animal studies suggest benefits for weight management and improved lipid profiles. Wild yam root extract has demonstrated anticancer properties in vitro, particularly against triple-negative breast cancer cells. These benefits are supported by varying levels of evidence, with animal studies being more prevalent than human trials, highlighting the need for further research to confirm these effects in humans.

How it works

Yam's mechanism of action involves several biological pathways. Diosgenin, a key compound, may influence insulin sensitivity and glucose metabolism, contributing to glycaemic control. It may also enhance cognitive function by improving its distribution in the brain. Wild yam root extract exhibits anticancer effects by causing cell lysis and interfering with cell cycle progression. Yam interacts with the endocrine system by influencing insulin levels, the nervous system by enhancing cognitive functions, and the immune system as part of its anticancer effects. Diosgenin absorption is enhanced when solubilized in oil, facilitating its distribution in the brain.

Side effects

Yam is generally considered safe, but comprehensive human studies are lacking. Common side effects are not well-documented in human trials, and animal studies have not reported significant adverse effects. Potential drug interactions with diabetes medications and other drugs affecting glucose metabolism or cognitive function should be considered, though specific interactions are not well-documented. Caution is advised for individuals with diabetes or those taking medications that affect blood sugar levels. Pregnant or breastfeeding women should consult healthcare providers before using yam supplements due to the lack of comprehensive safety data. More research is needed to fully assess long-term safety and potential side effects.

Dosage

Due to limited human data, specific dosage recommendations are not well-established. An 800 mg daily dose of diosgenin-rich yam extract was used in a human trial for 12 weeks. Animal studies suggest high doses are safe, but human data is limited. No specific timing recommendations are available. Solubilizing the extract in oil may enhance absorption and bioavailability. It's crucial to consult with a healthcare provider before starting yam supplementation to determine a safe and effective dosage, especially for individuals with pre-existing health conditions or those taking medications.

FAQs

Is yam extract safe?

Yam extract is generally considered safe, but more human studies are needed to confirm long-term safety. Consult a healthcare provider before use, especially if you have pre-existing conditions.

When should I take yam extract?

No specific timing is recommended; however, solubilizing the extract in oil may improve absorption. Follow the advice of your healthcare provider for optimal usage.

What are the expected benefits of yam extract?

Potential benefits include improvements in glycaemic control and cognitive function, though more human trials are needed to confirm these effects. Results may vary.

Can yam extract replace diabetes medication?

No, yam extracts are not a substitute for medical treatment for diabetes or cognitive disorders; they should be used under medical supervision and in conjunction with prescribed treatments.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/34521490/ – This systematic review of 10 animal studies found that yam and its extracts improved glycaemia in rodent models of diabetes, including reductions in fasting blood glucose and increases in insulin levels. The review highlights the potential of yam in managing type II diabetes but emphasizes the need for human trials to confirm these findings. The study used strict inclusion criteria and risk of bias assessment, ensuring a high-quality analysis.
https://www.mdpi.com/2072-6643/9/10/1160 – A human trial involving 28 participants showed that a diosgenin-rich yam extract improved cognitive function, particularly in immediate memory, visuospatial/constructional skills, and attention. The study suggests that diosgenin may enhance cognitive function by facilitating its distribution in the brain. The randomized controlled trial design and proper control groups enhance the reliability of the findings, though the small sample size limits the generalizability.
https://cgp.iiarjournals.org/content/18/6/735 – This in vitro study on wild yam root extract (*Dioscorea villosa*) demonstrated cytotoxic and cytostatic effects on cancer cells, particularly in triple-negative breast cancer cells. The study found that the extract's effects involve immune stimulation and cell cycle ablation. While the in vitro nature limits direct applicability to humans, the detailed mechanistic analysis provides valuable insights into the anticancer potential of wild yam.