Vitamin E is an important antioxidant that should be supplied at levels well above the RDI of 30 IU (international units) per day. Many authorities recommend 200 to 1,000 IU per day to help prevent age-related degenerative diseases such as cancer and atherosclerosis. Experts recommend that elderly people with risk factors for heart disease and those suffering from Alzheimer’s-related dementia take extra vitamin E. Most natural health care providers prefer the natural d-alpha form of vitamin E over the chemically synthesized dl-alpha form.
Benefits of Vitamin E
• Acts as a powerful antioxidant
• Prevents deficiency in low-weight infants
• Acts as an anti-clotting agent
• Assists in the formation of red blood cells
Vitamin K
Vitamin K is included in multivitamin formula because it can help prevent bone loss. A daily dose of 80 to 300 micrograms conforms to current RDI standards. Vitamin K is especially important for patients with a history of intestinal malabsorption or chronic antibiotic therapy (antibiotics kill vitamin K-producing intestinal bacteria).
Benefits of Vitamin K
• Helps prevent abnormal bleeding
• Promotes normal growth and development
• Helps prevent bone loss
B-Complex Vitamins
The B vitamin family includes eight distinct vitamins:
• B1 – Thiamine
• B2 – Riboflavin
• B3 – Niacin
• B5 – Pantothenic Acid
• B6 – Pyridoxine
• B7 – Biotin
• B9 – Folic Acid
• B12 – Cyanocobalamin
Each B vitamin is a separately functioning coenzyme that affects a wide-range of processes and functions in the human body. If you have a specific condition for which a single B vitamin is known to be helpful, a separate supplement of this vitamin may be added to a multi, preferably after consultation with a knowledgeable health care provider.
Vitamin D
We get vitamin D from two sources; our food and the sun. Vitamin D deficiency has been linked to higher risks of colorectal and breast cancer, so it’s important to guarantee an adequate intake. In fact, vitamin D was recently shown to reduce the risk of polyp development in the colon, a precursor to colon cancer. For those who don’t get regular exposure to sunlight or eat vitamin D-fortified foods, 400 IU per day may be optimal. Because vitamin D plays a role in bone building, people with an increased risk for osteoporosis may benefit from 800 IU per day.
Benefits of Vitamin D
• Prevents rickets
• Treats low blood calcium in cases of kidney disease
• Helps promote bon formation
• Promotes normal development of children and infants
Monday, April 26, 2010
Saturday, April 24, 2010
Choosing a Multivitamin
When you go to choose a multivitamin, the selection can be overwhelming. You’ll find dozens of different brands, several different forms (tablets, capsules, powders, liquids, chewables, etc), widely varying ingredients, and a hug range of prices. But don’t despair. The following section provides the basic information you’ll need to select a high-quality multivitamin that suits your needs and fits your budget.
Where to Purchase
Multivitamin are available in health food stores, grocery stores, drug stores and warehouse stores, as well as from Web sites and mail-order retailers. When first selecting a multivitamin, visit a reputable health food store in your area. Most health food stores offer a wide range of products to meet individual needs, are staffed by well-trained and knowledgeable employees, and have good product turnover to ensure that the supplements they sell are fresh. Also, health food stores value their customers and will be willing to work with you if you purchase products that for some reason don’t meet your needs.
If you purchase supplements from drug stores or pharmacies, you will typically find a more limited selection, but many pharmacists are knowledgeable enough about supplements to help steer you in the right direction.
How Much to Spend
Consider various factors when deciding how much to spend on a multivitamin. Do a little research and compare the prices of the products you’re considering. If most supplements cost more than 10 dollars and you find one that sells for only three dollars, you may want to pass on the cheaper one. But remember, more expensive doesn’t always mean better, and cheaper doesn’t always mean less effective.
For those whose primary concern is price, warehouse clubs like Costco and Sam’s Club offer multivitamins at substantial discounts, as do various Web Sites. You may want to visit a health food store and talk to the staff to determine the right multivitamin for you, and then buy a starter package of the product. If you can’t afford to continue buying that particular supplement from the health food store, you may be able to find the same product online at a substantial discount.
Determining Quality
Look for multivitamins from manufactures that conduct quality control tests. It’s comforting to know that a manufacturer verifies and tests raw materials. Also look for products that have been tested fro purity and potency. This means that if a label says that a product contains 500 milligrams of vitamin C, the company has actually tested that product batch instead of relying on other calculations. Most manufactures provide their Web address or phone number on their labels, and you may want to contact the company to learn more about the specific quality control test they perform. Try USANA Vitamins manufactured by USANA Health Sciences.
USP Approved
Look for products that bear the USP logo. USP is the abbreviation for United States Pharmacopeia, an official public standard – setting authority for health care products in the United States. Their seal tells nutrient absorption. While many excellent products aren’t tested by the USP, the USP logo is one indicator that your product will dissolve and be absorbed properly.
Labels and Packaging
Examine the packaging of the multivitamin you’re considering. Choose a product with legible labels: the front panel should provide the name and quantity of the product, and the side panels should provide nutritional information and an ingredient list with the exact quantity of each ingredient. Also, look for products that provide the manufacturer’s contact information, a lot number, an expiration date and clear instructions.
Recommendations from Store Staff
If you’re not sure about which product to choose, don’t be afraid to ask! Staff members at reputable health food stores are well trained and knowledgeable about the products they sell. Pay attention to their recommendations, which re often based on positive feedback from other customers.
Where to Purchase
Multivitamin are available in health food stores, grocery stores, drug stores and warehouse stores, as well as from Web sites and mail-order retailers. When first selecting a multivitamin, visit a reputable health food store in your area. Most health food stores offer a wide range of products to meet individual needs, are staffed by well-trained and knowledgeable employees, and have good product turnover to ensure that the supplements they sell are fresh. Also, health food stores value their customers and will be willing to work with you if you purchase products that for some reason don’t meet your needs.
If you purchase supplements from drug stores or pharmacies, you will typically find a more limited selection, but many pharmacists are knowledgeable enough about supplements to help steer you in the right direction.
How Much to Spend
Consider various factors when deciding how much to spend on a multivitamin. Do a little research and compare the prices of the products you’re considering. If most supplements cost more than 10 dollars and you find one that sells for only three dollars, you may want to pass on the cheaper one. But remember, more expensive doesn’t always mean better, and cheaper doesn’t always mean less effective.
For those whose primary concern is price, warehouse clubs like Costco and Sam’s Club offer multivitamins at substantial discounts, as do various Web Sites. You may want to visit a health food store and talk to the staff to determine the right multivitamin for you, and then buy a starter package of the product. If you can’t afford to continue buying that particular supplement from the health food store, you may be able to find the same product online at a substantial discount.
Determining Quality
Look for multivitamins from manufactures that conduct quality control tests. It’s comforting to know that a manufacturer verifies and tests raw materials. Also look for products that have been tested fro purity and potency. This means that if a label says that a product contains 500 milligrams of vitamin C, the company has actually tested that product batch instead of relying on other calculations. Most manufactures provide their Web address or phone number on their labels, and you may want to contact the company to learn more about the specific quality control test they perform. Try USANA Vitamins manufactured by USANA Health Sciences.
USP Approved
Look for products that bear the USP logo. USP is the abbreviation for United States Pharmacopeia, an official public standard – setting authority for health care products in the United States. Their seal tells nutrient absorption. While many excellent products aren’t tested by the USP, the USP logo is one indicator that your product will dissolve and be absorbed properly.
Labels and Packaging
Examine the packaging of the multivitamin you’re considering. Choose a product with legible labels: the front panel should provide the name and quantity of the product, and the side panels should provide nutritional information and an ingredient list with the exact quantity of each ingredient. Also, look for products that provide the manufacturer’s contact information, a lot number, an expiration date and clear instructions.
Recommendations from Store Staff
If you’re not sure about which product to choose, don’t be afraid to ask! Staff members at reputable health food stores are well trained and knowledgeable about the products they sell. Pay attention to their recommendations, which re often based on positive feedback from other customers.
Wednesday, April 14, 2010
The Answer is Antioxidants
A good diet and a healthy lifestyle can help our bodies protect themselves against free radicals and repair free radical damage. Unfortunately, as we age we accumulate a free radical burden that can’t always be offset by the antioxidants in our food. Poor nutrition, tobacco use, excessive alcohol consumption and other harmful behaviors accelerate free radical damage and the aging process. One of the best ways to combat aging and avoid disease is to supplement a healthy diet with antioxidants. Antioxidants benefit our bodies in many ways:
• They promote cardiovascular health
• They control excessive inflammation
• They maintain healthy cholesterol levels
• They promote digestive health
• They boost the immune system
• They reduce the signs of aging
The Nuts and Bolts of Antioxidants
Antioxidants come in many forms – vitamins, minerals, amino acids and enzymes can all have antioxidant capacity. Most plants contain a variety of antioxidant compounds. Some antioxidants work in a lipid (fat) environment and others work in a water environment. Since cells throughout the body contain both water and lipid components, both water-soluble and fat-soluble antioxidants are necessary for optimal health. Antioxidants can help regenerate other antioxidants by recycling electrons among themselves.
ORAC Value
Antioxidant value is defined as the ability of a compound to reduce the amount of free radicals within the body. In the past 30 years, scientists have developed a procedure to quantify this value. Oxygen radical absorbance capacity, often referred to as the ORAC value, is a measure of the total antioxidant value of foods and other chemical substances. The higher its ORAC value, the more antioxidant value a substance has.
In studies from the U.S. Agricultural Research Service (ARS), scientists found that high-ORAC foods raised the antioxidant power of human blood 10 to 25 percent, prevented loss of long-term memory and learning ability in middle-aged rats, maintained the ability of brain cells in middle-aged rats to respond to a chemical stimulus (a function that normally decreases with age) and protected rats’ capillaries against oxygen damage.
If these findings are borne out in further research, young and middle-aged people may be able to reduce risk of diseases of aging – including senility – simply by adding high-ORAC foods to their diets.
• They promote cardiovascular health
• They control excessive inflammation
• They maintain healthy cholesterol levels
• They promote digestive health
• They boost the immune system
• They reduce the signs of aging
The Nuts and Bolts of Antioxidants
Antioxidants come in many forms – vitamins, minerals, amino acids and enzymes can all have antioxidant capacity. Most plants contain a variety of antioxidant compounds. Some antioxidants work in a lipid (fat) environment and others work in a water environment. Since cells throughout the body contain both water and lipid components, both water-soluble and fat-soluble antioxidants are necessary for optimal health. Antioxidants can help regenerate other antioxidants by recycling electrons among themselves.
ORAC Value
Antioxidant value is defined as the ability of a compound to reduce the amount of free radicals within the body. In the past 30 years, scientists have developed a procedure to quantify this value. Oxygen radical absorbance capacity, often referred to as the ORAC value, is a measure of the total antioxidant value of foods and other chemical substances. The higher its ORAC value, the more antioxidant value a substance has.
In studies from the U.S. Agricultural Research Service (ARS), scientists found that high-ORAC foods raised the antioxidant power of human blood 10 to 25 percent, prevented loss of long-term memory and learning ability in middle-aged rats, maintained the ability of brain cells in middle-aged rats to respond to a chemical stimulus (a function that normally decreases with age) and protected rats’ capillaries against oxygen damage.
If these findings are borne out in further research, young and middle-aged people may be able to reduce risk of diseases of aging – including senility – simply by adding high-ORAC foods to their diets.
Monday, April 12, 2010
Antioxidants
Antioxidants are substances that help protect the human body against damage caused by highly reactive molecules known as free radicals, which accelerate aging and contribute to the development of numerous diseases, including cancer and heart disease, two of the leading killers in the United States.
Free radicals
Free radicals are molecules with an odd or unpaired electron that damage DNA in human cells. Normal metabolic processes generate free radicals, but substances such as pesticides, tobacco smoke, radiation and other environmental pollutants can significantly increase free radical production in the body. Free radical damage to human cells can be compared to the oxidation of metal, which results in rust. The human body faces a continual onslaught of free radicals: Dr. Bruce N. Ames, a researcher at the University of California at Berkeley, speculates that cells in the human body are exposed to about 10,000 free radical attacks each day.
Damaged DNA
Because free radicals have an odd or unpaired electron, they are constantly searching for another electron to create a stable pair. When a free radical takes an electron from a cell in the body, it creates another free radical that is also missing an electron, resulting in a continuous process in which free radicals are regenerated. This process damages cellular DNA and leads to disease and acceleration of the aging process.
The following is a more detailed description of how free radicals damage DNA:
1. Free radicals attach thymine, one of the four nucleotide bases in DNA.
2. As a result, thymidine glycol is formed.
3. The structure of oxidized thymidine changes to a cluster.
4. The cell attempts to repair the damaged part of the DNA by replacing it with new DNA.
5. Numerous DNA repairs lead to more cellular mutations.
6. Cellular mutations can lead to malignant growth.
Rancid Fats and Cellular Destruction
Free radicals also cause damage by turning fats in the body rancid. This process creates liposuscin, a brown waste product that leaves age spots on the hands and interferes with synaptic communication in the brain. Lipofuscin deposits are also found in the liver, eyes, heart and other organs. At age 30, the amount of intracellular lipofuscin is about 35 percent; at age 90, lipofuscin levels skyrocket to 78 percent.
Free radicals can also destroy cell membranes, interfering with cells’ ability to take in nutrients and expel waste, and rupture cell lysosmes, thus directly entering cells and destroying their contents.
Free radicals
Free radicals are molecules with an odd or unpaired electron that damage DNA in human cells. Normal metabolic processes generate free radicals, but substances such as pesticides, tobacco smoke, radiation and other environmental pollutants can significantly increase free radical production in the body. Free radical damage to human cells can be compared to the oxidation of metal, which results in rust. The human body faces a continual onslaught of free radicals: Dr. Bruce N. Ames, a researcher at the University of California at Berkeley, speculates that cells in the human body are exposed to about 10,000 free radical attacks each day.
Damaged DNA
Because free radicals have an odd or unpaired electron, they are constantly searching for another electron to create a stable pair. When a free radical takes an electron from a cell in the body, it creates another free radical that is also missing an electron, resulting in a continuous process in which free radicals are regenerated. This process damages cellular DNA and leads to disease and acceleration of the aging process.
The following is a more detailed description of how free radicals damage DNA:
1. Free radicals attach thymine, one of the four nucleotide bases in DNA.
2. As a result, thymidine glycol is formed.
3. The structure of oxidized thymidine changes to a cluster.
4. The cell attempts to repair the damaged part of the DNA by replacing it with new DNA.
5. Numerous DNA repairs lead to more cellular mutations.
6. Cellular mutations can lead to malignant growth.
Rancid Fats and Cellular Destruction
Free radicals also cause damage by turning fats in the body rancid. This process creates liposuscin, a brown waste product that leaves age spots on the hands and interferes with synaptic communication in the brain. Lipofuscin deposits are also found in the liver, eyes, heart and other organs. At age 30, the amount of intracellular lipofuscin is about 35 percent; at age 90, lipofuscin levels skyrocket to 78 percent.
Free radicals can also destroy cell membranes, interfering with cells’ ability to take in nutrients and expel waste, and rupture cell lysosmes, thus directly entering cells and destroying their contents.
Sunday, April 11, 2010
Alpha-lipoic Acid
Alpha-lipoic acid is a naturally occurring substance found throughout the human body and in a variety of foods. While alpha-lipoic acid (ALA) performs several vitamin-like functions, scientists do not classify it as a vitamin because the body can manufacture enough for its own needs. Alpha-lipoic acid is a powerful antioxidant that protects cells against damage caused by free radicals, which can bind to and destroy cellular material in the body, including DNA. In addition to its own antioxidant activity, ALA helps to recycle other antioxidants, including vitamin C, vitamin E and glutathione, a substance that is essential for intercellular health. While most bioactive compounds are soluble in either water or fat, alpha-lipoic acid is soluble in both, making it especially useful for protecting against free radical damage both inside and outside the body’s cells.
Because of its impressive antioxidant properties, researchers have investigated alpha-lipoic acid for its role in preventing and treating conditions believed to be related to oxidative stress, including diabetes, diabetic neuropathy, cataracts and radiation injury. Studies have also shown that ALA may help to protect the brain from damage after a stroke and may even be beneficial for people with AIDS.
Because the body’s production of alpha-lipoic acid decreases as we age, some experts believe that a daily ALA supplement may be beneficial for promoting health and preventing disease in middle-aged and elderly adults. Alpha-lipoic acid may also help reverse the decline of mitochondrial energy production that occurs during the normal aging process.
The “Ideal” Antioxidant?
From a therapeutic viewpoint, few natural antioxidants are ideal. An ideal therapeutic antioxidant would fulfill several criteria. These include absorption from the diet, conversion in cells and tissues into usable form, a variety of antioxidant actions (including interactions with other antioxidants) in both membrane and aqueous phases, and low toxicity. Alpha-lipoic acid is unique among natural antioxidants in its ability to fulfill all of these requirements, making it a potentially highly effective therapeutic agent in a number of conditions in which oxidative stress has been implicated.
Diabetes and Diabetic Neuropathy
Alpha-lipoic acid, in conjunction with other antioxidants such as vitamin E and vitamin C, may be doubly helpful for people with diabetes. By promoting the conversion of sugar into energy in the mitochondria (the energy factory in cells), ALA can help remove excess glucose form the bloodstream and improve insulin function, resulting in decreased insulin resistance. Additionally, researchers have found that patients with diabetic neuropathy – ac condition that causes pain, tingling, and numbness in the hands and feet – benefitted significantly from ALA supplementation.
Several research studies support the effectiveness of alpha-lipoic acid in treating diabetic neuropathy. In other double-blind, placebo-controlled trial, scientists assigned 328 participants with type 2 diabetes and diabetic neuropathy to receive either an intravenous infusion of alpha-lipoic acid or a placebo for three weeks. Patients scored their neuropathy symptoms at baseline and throughout the study with the Hamburg Pain Adjective List and the Neuropathy Symptom and Disability Score. The Total Symptom Score was significantly lower in participants taking ALA than in those taking the placebo.
In another study, the SYDNEY trial, 120 participants, with diabetic sensorimotor polyneuropathy were randomly assigned to receive either 600 milligrams of intravenous alpha-lipoic acid or a placebo five days per week for 14 treatments. The ALA group’s Total Symptom Score was significantly reduced compared with those receiving the placebo. Finally, a meta-analysis that combined data from the ALADIN I, ALADIN III, SYDNEY and NATHAN II trials showed that patients who used 600 milligrams of intravenous alpha-lipoic acid for three weeks showed a 24.1 percent reduction in Total Symptom Score and a 16 percent reduction in the Neuropathy Impairment Score.
Please note that the studies cited above used intravenous alpha-lipoic acid supplements. The long-term benefits of oral ALA supplements for diabetic neuropathy have not yet been fully established; however, evidence does suggest that 600 milligrams per day of an oral alpha-lipoic acid supplement may help relieve diabetic neuropathy. Responding to the positive news about ALA’s role in diabetes and its complications, the American Diabetes Association has stated that alpha-lipoic acid and vitamin E supplements may be helpful in some of the health complications associated with diabetes, including kidney disease, vision problems, heart disease and nerve damage. ALA is a potentially vital supplement for the one in 20 Americans who live with diabetes.
Bottom Line
While many antioxidant supplements are available, ALA is unique in its ability to function as both a water- and fat-soluble antioxidant, as well as its role in recycling vitamin C, vitamin E and glutathione. For diabetics, people with other health conditions and even middle aged and elderly adults who want to maintain optimal health, alpha-lipoic acid is showing great promise.
Because of its impressive antioxidant properties, researchers have investigated alpha-lipoic acid for its role in preventing and treating conditions believed to be related to oxidative stress, including diabetes, diabetic neuropathy, cataracts and radiation injury. Studies have also shown that ALA may help to protect the brain from damage after a stroke and may even be beneficial for people with AIDS.
Because the body’s production of alpha-lipoic acid decreases as we age, some experts believe that a daily ALA supplement may be beneficial for promoting health and preventing disease in middle-aged and elderly adults. Alpha-lipoic acid may also help reverse the decline of mitochondrial energy production that occurs during the normal aging process.
The “Ideal” Antioxidant?
From a therapeutic viewpoint, few natural antioxidants are ideal. An ideal therapeutic antioxidant would fulfill several criteria. These include absorption from the diet, conversion in cells and tissues into usable form, a variety of antioxidant actions (including interactions with other antioxidants) in both membrane and aqueous phases, and low toxicity. Alpha-lipoic acid is unique among natural antioxidants in its ability to fulfill all of these requirements, making it a potentially highly effective therapeutic agent in a number of conditions in which oxidative stress has been implicated.
Diabetes and Diabetic Neuropathy
Alpha-lipoic acid, in conjunction with other antioxidants such as vitamin E and vitamin C, may be doubly helpful for people with diabetes. By promoting the conversion of sugar into energy in the mitochondria (the energy factory in cells), ALA can help remove excess glucose form the bloodstream and improve insulin function, resulting in decreased insulin resistance. Additionally, researchers have found that patients with diabetic neuropathy – ac condition that causes pain, tingling, and numbness in the hands and feet – benefitted significantly from ALA supplementation.
Several research studies support the effectiveness of alpha-lipoic acid in treating diabetic neuropathy. In other double-blind, placebo-controlled trial, scientists assigned 328 participants with type 2 diabetes and diabetic neuropathy to receive either an intravenous infusion of alpha-lipoic acid or a placebo for three weeks. Patients scored their neuropathy symptoms at baseline and throughout the study with the Hamburg Pain Adjective List and the Neuropathy Symptom and Disability Score. The Total Symptom Score was significantly lower in participants taking ALA than in those taking the placebo.
In another study, the SYDNEY trial, 120 participants, with diabetic sensorimotor polyneuropathy were randomly assigned to receive either 600 milligrams of intravenous alpha-lipoic acid or a placebo five days per week for 14 treatments. The ALA group’s Total Symptom Score was significantly reduced compared with those receiving the placebo. Finally, a meta-analysis that combined data from the ALADIN I, ALADIN III, SYDNEY and NATHAN II trials showed that patients who used 600 milligrams of intravenous alpha-lipoic acid for three weeks showed a 24.1 percent reduction in Total Symptom Score and a 16 percent reduction in the Neuropathy Impairment Score.
Please note that the studies cited above used intravenous alpha-lipoic acid supplements. The long-term benefits of oral ALA supplements for diabetic neuropathy have not yet been fully established; however, evidence does suggest that 600 milligrams per day of an oral alpha-lipoic acid supplement may help relieve diabetic neuropathy. Responding to the positive news about ALA’s role in diabetes and its complications, the American Diabetes Association has stated that alpha-lipoic acid and vitamin E supplements may be helpful in some of the health complications associated with diabetes, including kidney disease, vision problems, heart disease and nerve damage. ALA is a potentially vital supplement for the one in 20 Americans who live with diabetes.
Bottom Line
While many antioxidant supplements are available, ALA is unique in its ability to function as both a water- and fat-soluble antioxidant, as well as its role in recycling vitamin C, vitamin E and glutathione. For diabetics, people with other health conditions and even middle aged and elderly adults who want to maintain optimal health, alpha-lipoic acid is showing great promise.
Friday, April 9, 2010
Essential Supplements
Not so long ago, vitamins, minerals and herbs were not mainstream supplements. Health food stores were not as prevalent as they are today, and people who used dietary supplements were often regarded as “health nuts”.
How things have changed. According to the Council for Responsible Nutrition, more than 150 million Americans take some sort of dietary supplement annually, whether that supplement be a multivitamin / mineral formula, a homeopathic remedy or an herbal preparation. This means that close to half of the United States’ population uses supplements – to prevent disease, to treat a condition or simply to promote overall health.
Until the early 1990s, supplements were regulated by the Food and Drug Administration (FDA) under the Federal Food, Drug and Cosmetic Act of 1938, which made it difficult for manufacturers to introduce new supplements to the American market.
In 1994, Congress passed the Dietary Supplement Health and Education Act (DSHEA), which allowed nutritional supplements to be regulated under a different set of rules. DSHEA made manufacturers responsible for the safety of their products and allowed the FDA to remove a product from the market should it prove unsafe.
Under DSHEA, any product with a history of safe use before 1994 can quickly be brought to market. If a product has been used for thousands of years by herbal healers in other cultures, or for decades in other countries where the product is regarded as safe, then that product can be produced and sold in this country without undergoing FDA approval.
Blessing or Burden?
On one hand, this new freedom in the supplement industry has been a boon to consumers. In 1995, the first year after the new laws took effect, an astounding 20,000 new supplements were introduced to the American marketplace. Each year since, thousands more have been introduced. A simple stroll through the aisles of any health food store clearly demonstrates the widespread effect the new regulations have had on the availability of nutritional supplements.
On the other hand, this new freedom has created an interesting dilemma for consumers, especially for those new to natural health products. It might seem that more products and more choice would benefit the consumer, but things aren’t always so simple.
Since the passage of DSHEA, there has been a virtual avalanche of nutritional supplements. And like any industry that presents an opportunity for profit, the natural products industry has attracted some unscrupulous manufacturers, advertisers and marketers who mislead consumers with miraculous health claims and unsubstantiated hype. Whether you’re reading the newspaper, watching television or surfing the Internet, you’ll find no shortage of products claimed to “fight cancer”, “relieve PMS”, “provide an amazing energy boost” or “give you the figure you’re always wanted”.
This is not to say that there aren’t nutritional products that deliver what they promise. The problem is that the sheer quantity of new products and their accompanying claims leave many of today’s consumers feeling overwhelmed and uncertain of which supplements they should be taking. It seems that only people with the time and resources to wade through the incessant flow of health claims and research could have a reasonable understanding of which supplements provide real and lasting results.
It is the current state of the nutritional supplement industry – the influx of new products, the barrage of conflicting “expert” advice and the promises of miraculous results – that sparked the idea for the educations books on nutritional supplements.
How things have changed. According to the Council for Responsible Nutrition, more than 150 million Americans take some sort of dietary supplement annually, whether that supplement be a multivitamin / mineral formula, a homeopathic remedy or an herbal preparation. This means that close to half of the United States’ population uses supplements – to prevent disease, to treat a condition or simply to promote overall health.
Until the early 1990s, supplements were regulated by the Food and Drug Administration (FDA) under the Federal Food, Drug and Cosmetic Act of 1938, which made it difficult for manufacturers to introduce new supplements to the American market.
In 1994, Congress passed the Dietary Supplement Health and Education Act (DSHEA), which allowed nutritional supplements to be regulated under a different set of rules. DSHEA made manufacturers responsible for the safety of their products and allowed the FDA to remove a product from the market should it prove unsafe.
Under DSHEA, any product with a history of safe use before 1994 can quickly be brought to market. If a product has been used for thousands of years by herbal healers in other cultures, or for decades in other countries where the product is regarded as safe, then that product can be produced and sold in this country without undergoing FDA approval.
Blessing or Burden?
On one hand, this new freedom in the supplement industry has been a boon to consumers. In 1995, the first year after the new laws took effect, an astounding 20,000 new supplements were introduced to the American marketplace. Each year since, thousands more have been introduced. A simple stroll through the aisles of any health food store clearly demonstrates the widespread effect the new regulations have had on the availability of nutritional supplements.
On the other hand, this new freedom has created an interesting dilemma for consumers, especially for those new to natural health products. It might seem that more products and more choice would benefit the consumer, but things aren’t always so simple.
Since the passage of DSHEA, there has been a virtual avalanche of nutritional supplements. And like any industry that presents an opportunity for profit, the natural products industry has attracted some unscrupulous manufacturers, advertisers and marketers who mislead consumers with miraculous health claims and unsubstantiated hype. Whether you’re reading the newspaper, watching television or surfing the Internet, you’ll find no shortage of products claimed to “fight cancer”, “relieve PMS”, “provide an amazing energy boost” or “give you the figure you’re always wanted”.
This is not to say that there aren’t nutritional products that deliver what they promise. The problem is that the sheer quantity of new products and their accompanying claims leave many of today’s consumers feeling overwhelmed and uncertain of which supplements they should be taking. It seems that only people with the time and resources to wade through the incessant flow of health claims and research could have a reasonable understanding of which supplements provide real and lasting results.
It is the current state of the nutritional supplement industry – the influx of new products, the barrage of conflicting “expert” advice and the promises of miraculous results – that sparked the idea for the educations books on nutritional supplements.
Wednesday, April 7, 2010
Things to Consider when Purchasing and Using Supplements
• An ideal multivitamin/mineral supplement will contain vitamin A, beta-carotene, vitamins C, D, E and K, B-complex vitamins (B6, B12, thiamin, niacin, folic acid, pantothenic acid, biotin and riboflavin), calcium, magnesium, zinc, iodine, selenium, copper, manganese, chromium, molybdenum and possibly iron.
• Most standard multivitamin/mineral products contain enough of each vitamin to meet DRIs (dietary reference intakes, which replaced the recommended daily allowances, or RDAs), while minerals are included in lesser amounts. If your diet does not provide the balance of minerals, you may need to take separate mineral supplements. You can try “Chelated Mineral” manufactured by USANA Health Sciences.
• Remember, DRIs provide a starting point, but your individual needs will vary. For instance, pregnant women need at least two times more iron, vitamin D and folic acid than other women. Women who are nursing need more of everything, especially calcium. In fact, if you are nursing, you probably need more nutrients than you did while you were pregnant. Older people also need to consider supplements, as many seniors are deficient in calcium. B vitamins, selenium and vitamin D. Simply stated, your age, sex, dietary habits and lifestyle all have a significant effect on your nutrient needs.
• Generally speaking, you should take your supplements with food. This may help replicate the synergistic action of all the nutrients that naturally occur in food. Moreover, some people experience nausea when taking supplements on an empty stomach. When taking any supplement, read the instructions on the label and follow them carefully.
• Keep your supplements in sealed containers in a cool, dry place. Heat, humidity and exposure to the air can cause some supplements to lose their potency. Keep supplements away from humid places (including bathroom, medicine cabinets), and avoid storing them over the stove or in places that are regularly exposed to heat or sunlight.
• Check labels for expiration dates. Supplements may not be effective if used after their expiration date. As a general rule, minerals are quite stable and do not degrade, even when stored for long periods of time. Vitamins are less stable, but can be stored for fairly long periods of time. Herbs vary widely, depending especially on their form (powder, tablet, capsule, liquid and so forth).
• Purchase herbal supplements that have a guaranteed potency and standardized active ingredients. Sometimes, this may require you to do your homework and research different companies and their product. Asking a consultant in a health food store is a good place to start. Additionally, there are many publications that list reputable manufacturers and their line of products.
• Make sure you get the ingredients you’re looking for. This can be especially tricky with herbs, as there are numerous genera and species that may share a common name. Additionally, different parts of a plant (roots, leaves, etc) may have different properties. If the label of an herbal product does not list the genus and species and part of the plant, do not buy that product.
• Follow the label instructions. Do not assume that more is always better.
• If you have allergies, are pregnant or nursing, or are taking other drugs for any condition, consult with a qualified health care provider regarding any supplements you may wish to take.
• If you are considering taking a supplement as therapy for a specific condition, consult with a health care provider. He or she will be able to provide direction and ensure safety while supervising a supplement regimen.
• Most standard multivitamin/mineral products contain enough of each vitamin to meet DRIs (dietary reference intakes, which replaced the recommended daily allowances, or RDAs), while minerals are included in lesser amounts. If your diet does not provide the balance of minerals, you may need to take separate mineral supplements. You can try “Chelated Mineral” manufactured by USANA Health Sciences.
• Remember, DRIs provide a starting point, but your individual needs will vary. For instance, pregnant women need at least two times more iron, vitamin D and folic acid than other women. Women who are nursing need more of everything, especially calcium. In fact, if you are nursing, you probably need more nutrients than you did while you were pregnant. Older people also need to consider supplements, as many seniors are deficient in calcium. B vitamins, selenium and vitamin D. Simply stated, your age, sex, dietary habits and lifestyle all have a significant effect on your nutrient needs.
• Generally speaking, you should take your supplements with food. This may help replicate the synergistic action of all the nutrients that naturally occur in food. Moreover, some people experience nausea when taking supplements on an empty stomach. When taking any supplement, read the instructions on the label and follow them carefully.
• Keep your supplements in sealed containers in a cool, dry place. Heat, humidity and exposure to the air can cause some supplements to lose their potency. Keep supplements away from humid places (including bathroom, medicine cabinets), and avoid storing them over the stove or in places that are regularly exposed to heat or sunlight.
• Check labels for expiration dates. Supplements may not be effective if used after their expiration date. As a general rule, minerals are quite stable and do not degrade, even when stored for long periods of time. Vitamins are less stable, but can be stored for fairly long periods of time. Herbs vary widely, depending especially on their form (powder, tablet, capsule, liquid and so forth).
• Purchase herbal supplements that have a guaranteed potency and standardized active ingredients. Sometimes, this may require you to do your homework and research different companies and their product. Asking a consultant in a health food store is a good place to start. Additionally, there are many publications that list reputable manufacturers and their line of products.
• Make sure you get the ingredients you’re looking for. This can be especially tricky with herbs, as there are numerous genera and species that may share a common name. Additionally, different parts of a plant (roots, leaves, etc) may have different properties. If the label of an herbal product does not list the genus and species and part of the plant, do not buy that product.
• Follow the label instructions. Do not assume that more is always better.
• If you have allergies, are pregnant or nursing, or are taking other drugs for any condition, consult with a qualified health care provider regarding any supplements you may wish to take.
• If you are considering taking a supplement as therapy for a specific condition, consult with a health care provider. He or she will be able to provide direction and ensure safety while supervising a supplement regimen.
Tuesday, April 6, 2010
Vitamin C
General Information
The primary function of vitamin C is the manufacture of collagen, the main protein substance in the human body. Since collagen is such an important protein for the structures that hold our body together (connective tissue, cartilage, tendons, etc.), vitamin C is vital for wound repair, healthy gums, and the prevention of easy bruising.
In addition to its role in collagen metabolism, vitamin C is also critical to immune function, the manufacture of certain nerve-impulse-transmitting substances and hormones, carnitine synthesis, and the absorption and utilization of other nutritional factors.
Antioxidant effects
Vitamin C is one of the body’s most important antioxidants. It works in aqueous (watery) environments in the body, both outside and inside human cells. It is the first line of antioxidant protection in the body. As an antioxidant, vitamin C is showing promise in the prevention of diseases associated with oxidative damage, such as heart disease, cancer, Alzheimer’s disease, Parkinson’s disease, cataracts, and macular degeneration.
Asthma and other allergies
Low vitamin C levels in the diet and the blood are an independent risk factor for asthma. Since 1973 there have been eleven clinical studies of vitamin C showed significant improvements in respiratory measures and asthma symptoms as a result of supplementing the diet with 1 to 2 g of vitamin C daily. This dosage recommendation appears extremely wise based on the increasing exposure to inhaled oxidants along with the growing appreciation of the antioxidant function of vitamin C in the respiratory system.
High-dose vitamin C therapy may also help asthma and other allergies by lowering histamine levels. Vitamin C prevents the secretion of histamine by white blood cells and increases the breakdown of histamine.
Cancer prevention
Vitamin C exerts many functions that may offer protection against cancer, including acting as an antioxidant. Vitamin C also helps the body deal with environmental pollution and toxic chemicals, enhances immune function, and inhibits the formation of cancer-causing compounds in the body. The population-based (epidemiological evidence) of a protective effect of vitamin C against cancer is undeniable. A high dietary intake of vitamin C reduces the risk for virtually all forms of cancer, including cancers of the lung, colon, breast, cervix, esophagus, oral cavity, and pancreas. While most of this evidence is based upon a high vitamin C intake from foods also rich in carotenes and other nutrients protective against cancer, a few of the studies looked at supplementation as well.
Cataracts
Individuals with higher dietary intakes of vitamin C have a much lower risk for developing cataracts and macular degeneration. In addition to offering protective effects, several clinical studies have demonstrated that vitamin C supplementation can halt cataract progression and, in some cases, significantly improve vision.
The primary function of vitamin C is the manufacture of collagen, the main protein substance in the human body. Since collagen is such an important protein for the structures that hold our body together (connective tissue, cartilage, tendons, etc.), vitamin C is vital for wound repair, healthy gums, and the prevention of easy bruising.
In addition to its role in collagen metabolism, vitamin C is also critical to immune function, the manufacture of certain nerve-impulse-transmitting substances and hormones, carnitine synthesis, and the absorption and utilization of other nutritional factors.
Antioxidant effects
Vitamin C is one of the body’s most important antioxidants. It works in aqueous (watery) environments in the body, both outside and inside human cells. It is the first line of antioxidant protection in the body. As an antioxidant, vitamin C is showing promise in the prevention of diseases associated with oxidative damage, such as heart disease, cancer, Alzheimer’s disease, Parkinson’s disease, cataracts, and macular degeneration.
Asthma and other allergies
Low vitamin C levels in the diet and the blood are an independent risk factor for asthma. Since 1973 there have been eleven clinical studies of vitamin C showed significant improvements in respiratory measures and asthma symptoms as a result of supplementing the diet with 1 to 2 g of vitamin C daily. This dosage recommendation appears extremely wise based on the increasing exposure to inhaled oxidants along with the growing appreciation of the antioxidant function of vitamin C in the respiratory system.
High-dose vitamin C therapy may also help asthma and other allergies by lowering histamine levels. Vitamin C prevents the secretion of histamine by white blood cells and increases the breakdown of histamine.
Cancer prevention
Vitamin C exerts many functions that may offer protection against cancer, including acting as an antioxidant. Vitamin C also helps the body deal with environmental pollution and toxic chemicals, enhances immune function, and inhibits the formation of cancer-causing compounds in the body. The population-based (epidemiological evidence) of a protective effect of vitamin C against cancer is undeniable. A high dietary intake of vitamin C reduces the risk for virtually all forms of cancer, including cancers of the lung, colon, breast, cervix, esophagus, oral cavity, and pancreas. While most of this evidence is based upon a high vitamin C intake from foods also rich in carotenes and other nutrients protective against cancer, a few of the studies looked at supplementation as well.
Cataracts
Individuals with higher dietary intakes of vitamin C have a much lower risk for developing cataracts and macular degeneration. In addition to offering protective effects, several clinical studies have demonstrated that vitamin C supplementation can halt cataract progression and, in some cases, significantly improve vision.
Monday, April 5, 2010
Biotin
Biotin is a member of the B vitamin family even though it can be produced by bacteria in the gut. It functions in the manufacture and utilization of fats and amino acids. A biotin deficiency in adults is characterized by dry, scaly skin; nausea; anorexia; and seborrhea. In infants under six months of age, the symptoms are seborrheic dermatitis (cradle cap), persistent diaper rash, and alopecia (hair loss).
Building strong nails and healthy hair
Biotin is a popular recommendation to increase the strength of nails and promote healthy hair. Early research on biotin in this application came from the veterinary literature, where it was shown to increase the strength and hardness of hooves in pigs and horses. Human studies have shown that biotin supplementation (2.5 mg per day) can produce a 25 percent increase in the thickness of the nail plate in patients diagnosed with brittle nails of unknown cause, and up to 91 percent of patients taking this dosage will experience definite improvement. The beneficial effects of biotin on the health of hair possibly reflect an ability to improve the metabolism of scalp oils, similar to its effects in seborrheic dermatitis.
Diabetes
Biotin supplementation has been shown to enhance insulin sensitivity and improve the utilization of blood sugar. This improvement is thought to be the result of an increase in the activity of the enzyme glucokinase, which is involved in the utilization of blood sugar by the liver. In one study, 8 mg of biotin twice daily resulted in significant lowering of fasting blood sugar levels and improvements in blood glucose control in type 1 diabetics. In a study of type 2 diabetics, similar effects were noted with 9 mg of biotin per day. High-dose biotin has also been reported to be very helpful in the treatment of severe diabetic nerve disease (diabetic neuropathy).
Seborrheic dermatitis
Seborrheic dermatitis is a common condition that may be associated with excessive oiliness (seborrhea) and dandruff. The scales of seborrhea may be yellowish and either dry or greasy. The scaly bumps may coalesce to form large plaques or patches. Seborrheic dermatitis usually occurs either in infancy (usually between two and twelve weeks of age) or in the middle-aged or elderly and has a prognosis of lifelong recurrence.
In infancy, seborrheic dermatitis is known as cradle cap. Several case histories have demonstrated successful treatment of cradle cap with biotin by either giving the mother the biotin if the baby is being breast-fed or giving it directly to the infant. Cases of persistent diaper rash have also responded as well.
In adults with seborrheic dermatitis, treatment with biotin alone is usually of no value; it probably requires all of the necessary B vitamins.
Available Forms
Biotin is available commercially either as isolated biotin or as biocytin, a biotin complex made form brewer’s yeast and composed of 65.6 percent biotin.
Cautions and Warnings
Individuals with diabetes should use caution when using high dosages (e.g., greater than 4 mg), as it may produce reductions in blood sugar levels requiring changes in the dosage of insulin or other medications.
Possible Side Effects
Biotin is extremely safe, and no side effects have ever been reported with biotin supplementation.
Building strong nails and healthy hair
Biotin is a popular recommendation to increase the strength of nails and promote healthy hair. Early research on biotin in this application came from the veterinary literature, where it was shown to increase the strength and hardness of hooves in pigs and horses. Human studies have shown that biotin supplementation (2.5 mg per day) can produce a 25 percent increase in the thickness of the nail plate in patients diagnosed with brittle nails of unknown cause, and up to 91 percent of patients taking this dosage will experience definite improvement. The beneficial effects of biotin on the health of hair possibly reflect an ability to improve the metabolism of scalp oils, similar to its effects in seborrheic dermatitis.
Diabetes
Biotin supplementation has been shown to enhance insulin sensitivity and improve the utilization of blood sugar. This improvement is thought to be the result of an increase in the activity of the enzyme glucokinase, which is involved in the utilization of blood sugar by the liver. In one study, 8 mg of biotin twice daily resulted in significant lowering of fasting blood sugar levels and improvements in blood glucose control in type 1 diabetics. In a study of type 2 diabetics, similar effects were noted with 9 mg of biotin per day. High-dose biotin has also been reported to be very helpful in the treatment of severe diabetic nerve disease (diabetic neuropathy).
Seborrheic dermatitis
Seborrheic dermatitis is a common condition that may be associated with excessive oiliness (seborrhea) and dandruff. The scales of seborrhea may be yellowish and either dry or greasy. The scaly bumps may coalesce to form large plaques or patches. Seborrheic dermatitis usually occurs either in infancy (usually between two and twelve weeks of age) or in the middle-aged or elderly and has a prognosis of lifelong recurrence.
In infancy, seborrheic dermatitis is known as cradle cap. Several case histories have demonstrated successful treatment of cradle cap with biotin by either giving the mother the biotin if the baby is being breast-fed or giving it directly to the infant. Cases of persistent diaper rash have also responded as well.
In adults with seborrheic dermatitis, treatment with biotin alone is usually of no value; it probably requires all of the necessary B vitamins.
Available Forms
Biotin is available commercially either as isolated biotin or as biocytin, a biotin complex made form brewer’s yeast and composed of 65.6 percent biotin.
Cautions and Warnings
Individuals with diabetes should use caution when using high dosages (e.g., greater than 4 mg), as it may produce reductions in blood sugar levels requiring changes in the dosage of insulin or other medications.
Possible Side Effects
Biotin is extremely safe, and no side effects have ever been reported with biotin supplementation.
Thursday, April 1, 2010
Beta-carotene
Used for antioxidant effects in the prevention of cancer and cardiovascular diseases.
Beta-carotene is a member of the carotene family, the most widespread group of naturally occurring pigments in nature. Carotenes are a highly colored (red, orange, and yellow) group of fat-soluble antioxidants. Some carotenes, such as beta-carotene, can also be converted in the body to vitamin A (that is why it is categorized as a vitamin). Over six hundred carotenoids have been identified, but only between thirty and fifty are believed to have vitamin A activity. Beta-carotene has long been considered the most important carotene because it can easily be converted into vitamin A. however, although it has excellent antioxidant activity, several other carotenes (e.g., lycopene and lutein) have been shown to have greater antioxidant activity. Therefore, beta-carotene’s claim to be the most important carotene may no longer be valid.
The conversion of beta-carotene to vitamin A is dependent on several factors, including protein status, thyroid hormones, zinc, and vitamin C. The rate of conversion diminishes as beta-carotene intake increases and when serum vitamin A levels are adequate. Therefore, beta-carotene does not lead to vitamin A toxicity.
In general, the carotenes are present in highest concentrations in highly colored vegetables and fruit. Beta-carotene is the predominant carotene in most green leaves; in general, the greater the intensity of the green color, the greater the concentrations of beta-carotene. Orange-colored fruits and vegetables – carrots, apricots, mangoes, yams, squash, and so on – are also good food sources. The red and purple vegetables and fruits – such as tomatoes, red cabbage, berries, and plums – contain a large portion of other types of carotenes as well as another group of pigments known as flavonoids.
Carotenes are used as antioxidants in the prevention of cancer, and cardiovascular disease, as immune – enhancing agents, and in the treatment of leukoplakia and photosensitivity.
Beta-carotene is a member of the carotene family, the most widespread group of naturally occurring pigments in nature. Carotenes are a highly colored (red, orange, and yellow) group of fat-soluble antioxidants. Some carotenes, such as beta-carotene, can also be converted in the body to vitamin A (that is why it is categorized as a vitamin). Over six hundred carotenoids have been identified, but only between thirty and fifty are believed to have vitamin A activity. Beta-carotene has long been considered the most important carotene because it can easily be converted into vitamin A. however, although it has excellent antioxidant activity, several other carotenes (e.g., lycopene and lutein) have been shown to have greater antioxidant activity. Therefore, beta-carotene’s claim to be the most important carotene may no longer be valid.
The conversion of beta-carotene to vitamin A is dependent on several factors, including protein status, thyroid hormones, zinc, and vitamin C. The rate of conversion diminishes as beta-carotene intake increases and when serum vitamin A levels are adequate. Therefore, beta-carotene does not lead to vitamin A toxicity.
In general, the carotenes are present in highest concentrations in highly colored vegetables and fruit. Beta-carotene is the predominant carotene in most green leaves; in general, the greater the intensity of the green color, the greater the concentrations of beta-carotene. Orange-colored fruits and vegetables – carrots, apricots, mangoes, yams, squash, and so on – are also good food sources. The red and purple vegetables and fruits – such as tomatoes, red cabbage, berries, and plums – contain a large portion of other types of carotenes as well as another group of pigments known as flavonoids.
Carotenes are used as antioxidants in the prevention of cancer, and cardiovascular disease, as immune – enhancing agents, and in the treatment of leukoplakia and photosensitivity.
Subscribe to:
Posts (Atom)
Posts
