RealPowerOfTwo

High fiber intake reduces C-Reactive Protein

2011-07-17T12:19:00.006-05:00

High fiber intake reduces C-Reactive Protein

According to new research published in the Archives of Internal Medicine, high fiber intake, either from dietary sources or fiber supplements, significantly reduced levels of C-reactive protein (CRP). Increased CRP levels are associated with inflammation, heart disease and diabetes. The present study provides evidence to support the health benefits of high-fiber diets.

The randomized crossover study included 35 participants who were assigned to follow either a high-fiber diet or a fiber-supplemented diet. Both diets included 30 grams of fiber per day. Eighteen of the subjects were lean and with normal blood pressure and 17 were obese with elevated blood pressure.

Overall, average CRP levels decreased by 13.7 percent in the high-fiber diet group and by 18.1 percent for the fiber-supplemented diet group. Unexpectedly, when the lean and the obese participants were considered separately, differences in the CRP response were observed. In lean individuals, CRP levels decreased by 30 percent when consuming the high-fiber diet and 40 percent when consuming the fiber-supplemented diet. In the obese participants, no significant change in CRP levels was observed for either diet.

Although more research is needed to explain the different effects seen in the lean versus obese individuals, the present study supports the assertion that high-fiber intakes are beneficial in reducing the risks of heart disease and diabetes.

Archives of Internal Medicine March 12 2007, Volume 167, Pages 502-506

Canadian study indicates that quality of nutritional supplements is still a concern

2011-07-10T20:34:00.003-05:00

Canadian study indicates that quality of nutritional supplements is still a concern

In a recent study, researchers discovered that more than half of the nutritional supplements tested did not disintegrate properly. Included in the test were 39 tablets and 10 capsules containing minerals and vitamins commercially available on the Canadian market. USANA's Multimineral was included in the test. The first disintegration stage was performed using Simulated Intestinal Fluid (SIF) pH 6.8 for 20 minutes. Products which did not disintegrate were further analyzed using USP disintegration conditions for dietary supplements. Of the 39 tablets tested, only 18 products (which included Usana's Multimineral) disintegrated fully at the first stage. The 21 tablets that did not pass the first stage were then tested for disintegration using USP conditions. Nine tablets still failed to disintegrate, including all three timed-release products tested. Forty-percent of the capsules also failed the first stage, although all ten eventually passed when subjected to USP testing conditions.

This study illustrates that disintegration, one basic indicator of product quality, is still a concern for dietary supplements.

J Pharm Pharmaceut Sci (www.cspsCanada.org) 9(1):40-49, 2006
http://www.ualberta.ca/~csps/JPPS9 (1)/Loebenberg.R/tablets.pdf

Zinc supplements decrease incidence of infections in the elderly

2011-07-09T18:45:00.008-05:00

Elderly adults are increasingly susceptible to infections, oxidative stress and immune dysfunction. According to new research, supplementing with zinc for one year decreased the incidence of infections and lowered markers of oxidative stress in a group of adults aged 55-87 years.

Adults over the age of 55 years are more susceptible to infections, immune dysfunction, increased oxidative stress, and zinc deficiency. Since zinc has anti-inflammatory and antioxidant properties, new research sought to determine the effect of zinc on the incidence of total infections in the elderly.

Researchers also tested the effect of zinc on markers of oxidative stress. A randomized, double-blind, placebo-controlled trial of zinc supplementation was conducted in 50 healthy subjects of both sexes aged 55-87 years. The zinc- supplemented group received 45 mg of zinc orally for 12 months. Incidence of infections during the supplementation period was documented. Plasma zinc concentrations and markers of oxidative stress were measured at the beginning and after supplementation.

After zinc supplementation, the incidence of infections was significantly lower, plasma zinc was significantly higher, and generation of oxidative stress markers was significantly lower in the zinc-supplemented than in the placebo group.

American Journal of Clinical Nutrition, Vol. 85, No. 3, 837-844, March 2007

Vitamin D deficiencies widespread among pregnant women and infants despite prenatal vitamin usage

2011-07-04T21:41:00.003-05:00

Vitamin D deficiency early in life is associated with rickets, a disorder characterized by soft bones. New research has shown that despite taking a prenatal vitamin, vitamin D deficiency is very common in pregnant women and newborn infants. Higher-dose supplementation and increased sun exposure is needed to improve maternal and infant vitamin D status.

Even among those taking prenatal multivitamin supplements, vitamin D levels were found to be insufficient or deficient in pregnant women, particularly in African-American women and women living in northern regions, according to new research published in the Journal of Nutrition. Researchers took blood samples from 400 pregnant women - 200 black women and 200 white women - before 22 weeks gestation and again after delivery.

More than 80% of African American women and nearly half of white women tested at delivery had levels of vitamin D that were insufficient, even though more than 90% of them used prenatal vitamins during pregnancy.

In addition, umbilical cord blood from newborns showed 92.4% of African American babies and 66.1% of white infants had insufficient vitamin D levels at birth, leaving them at risk for rickets and other health problems. A newborn relies completely on its mother for its vitamin D stores.

These results suggest that black and white pregnant women and newborns residing in the northern US are at high risk of vitamin D insufficiency, even when mothers regularly take prenatal vitamins. Higher-dose supplementation is needed to improve maternal and infant vitamin D status.

J. Nutr. 137:447-452, February 2007

Higher Antioxidant Intakes Reduce Risk of Lung Cancer in Male Smokers

2011-07-02T19:29:00.006-05:00

Higher Antioxidant Intakes Reduce Risk of Lung Cancer in Male Smokers

Research in the 1990's seemed to indicate that beta-carotene supplements may increase lung cancer risk in smokers. However, a new analysis of dietary records from one of these studies led researchers to a different conclusion. Male smokers with the highest overall antioxidant intake, including beta-carotene, actually had a reduced risk of lung cancer.

In observational studies, a high intake of individual antioxidants was related to increased lung cancer risk in male smokers. However, data from many experiments suggest that there are interactions among antioxidant nutrients; therefore, consideration of multiple antioxidants simultaneously may be important in terms of assessing risk.

Yale University researchers evaluated dietary records of participants in the Alpha-Tocopherol, Beta-Carotene Cancer Prevention Study (ATBC). A group of over 27,000 Finnish male smokers aged 50-69 had food records analyzed along with intakes of carotenoids, flavonoids, vitamin E, selenium, and vitamin C. After evaluating the overall intake of antioxidants in this group, the conclusion differs somewhat from the original study.

According to this new analysis, the men with higher overall intakes of antioxidants had lower relative risks of lung cancer, regardless of their assigned study group (beta-carotene or placebo). While researchers of the ATBC study concluded that high-dose beta-carotene supplementation may increase lung cancer risk in male smokers, these findings support the hypothesis that a combination of dietary antioxidants reduces lung cancer risk in men who smoke.

Am J Epidemiol 2004 Jul 1;160(1):68-76

High antioxidant levels are associated with a reduced risk of periodontitis

2011-06-29T20:40:00.004-05:00

High antioxidant levels are associated with a reduced risk of periodontitis

Periodontitis is an inflammatory disease that affects the supporting tissues of the teeth and is associated with an increased risk of stroke, type-2 diabetes, and heart disease. A new study reveals that increased serum antioxidant concentrations are associated with a reduced risk of periodontitis, even in people who have never smoked.

Periodontitis is an inflammatory condition of the tissue surrounding the teeth which has been linked with an increased risk of stroke, type-2 diabetes, and heart disease. A new report published in the Journal of Nutrition revealed that higher serum antioxidant levels are associated with a reduction in the risk of periodontitis.

The current research examined data from 11,480 participants in the Third National Health and Nutrition Examination Survey (NHANES III), for whom periodontal measurements and serum levels of several antioxidants had been recorded. These antioxidants included alpha-carotene, beta-carotene, selenium, lutein, beta-cryptoxanthin, vitamins A, C and E, and total antioxidant levels.

Mild periodentitis was found in 14% of the subjects and 5% had severe disease. Higher vitamin C and total antioxidant levels were associated with a lower incidence of periodontitis, especially with severe disease. Individuals whose vitamin C levels were in the top 20% of participants had a 39% lower risk of periodontitis than participants with the lowest intakes. For subjects who had never smoked, those with the highest intake of vitamin C experienced only half the risk of periodontitis compared to those with the lowest vitamin C levels.

Vitamin C has a role in collagen synthesis and maintenance of connective tissue, which may explain its benefit in protecting against periodontitis. In addition, it is known as a potent antioxidant that may also help reduce inflammation.

Journal of Nutrition Vol. 137, 657-664, March 2007.

Increased fiber intake protects against cardiovascular disease risk factors

2011-06-26T11:08:00.005-05:00

Increased fiber intake protects against cardiovascular disease risk factors

Increasing dietary fiber intake to at least 25 grams per day from varied sources provides a significant protective effect against cardiovascular disease. Researchers presumed that fiber intakes of 30- 35 grams per day would likely provide an even greater protective effect.

Increased dietary fiber intake is associated with reduced levels of a number of cardiovascular disease risk factors. The results of a study published in the American Journal of Clinical Nutrition add to a growing body of evidence linking higher dietary fiber intake with a lower risk of heart disease. Nearly 6,000 men and women were selected from participants in an ongoing trial designed to evaluate the effect of antioxidants on cancer and heart disease incidence over an eight year period.

The highest total of insoluble dietary fiber intakes were associated with reductions in the risks of overweight and elevated waist-to-hip ratio, blood pressure, cholesterol, triglycerides, and homocysteine. Fiber from cereals was associated with a lower body mass index, blood pressure, and homocysteine concentration; fiber from vegetables with a lower blood pressure and homocysteine concentration; and fiber from fruit with a lower waist-to-hip ratio and blood pressure. Fiber from dried fruit or nuts and seeds was associated with a lower body mass index, waist-to-hip ratio, and glucose concentrations.

The findings of this study illustrate the significance of increasing fiber intake from various dietary sources. The results also indicate that 25 grams total dietary fiber per day is the minimum intake required to attain a significant protective effect against cardiovascular disease, and that total dietary fiber intakes of 30-35 grams/day will likely provide an even greater protective effect.

American Journal of Clinical Nutrition, Vol. 82, No. 6, 1185-1194, December 2005

Vitamin D Deficiencies Widespread Among Pregnant Women & Infants Despite Prenatal Vitamin Usage

2010-03-14T00:14:00.016-06:00

At a Glance

Vitamin D deficiency early in life is associated with rickets, a disorder characterized by soft bones. New research has shown that despite taking a prenatal vitamin, vitamin D deficiency is very common in pregnant women and newborn infants. Higher-dose supplementation and increased sun exposure is needed to improve maternal and infant vitamin D status.

Read more about this research below.

Even among those taking prenatal multivitamin supplements, vitamin D levels were found to be insufficient or deficient in pregnant women, particularly in women living in northern regions, according to research published in the Journal of Nutrition. Researchers took blood samples from 400 pregnant women—200 African American women and 200 Caucasian women—before 22 weeks gestation and again after delivery.

More than 80% of African American women and nearly half of Caucasian women tested at delivery had levels of vitamin D that were insufficient, even though more than 90% of them used prenatal vitamins during pregnancy.

In addition, umbilical cord blood from newborns showed 92.4% of African American babies and 66.1% of Caucasian infants had insufficient vitamin D levels at birth, leaving them at risk for rickets and other health problems. A newborn relies completely on its mother for its vitamin D stores.

These results suggest that African American and Caucasian pregnant women and newborns residing in the northern U.S. are at high risk of vitamin D insufficiency, even when mothers regularly take prenatal vitamins. Higher-dose supplementation is needed to improve maternal and infant vitamin D status.

J. Nutr. 137:447-452, February 2007

Calcium and vitamin D enhance heart health benefits of weight loss

2010-01-07T23:25:00.004-06:00

Weight loss and reduced waist circumference are related to an improvement in heart health and factors related to metabolic syndrome. According to a new study, supplementing with calcium and vitamin D during weight loss enhances heart health benefits in women with typically low calcium intake.

Recent research has shown that overweight individuals with low calcium and dairy consumption are at increased risk of developing metabolic syndrome. The findings suggest that adequate calcium intake could create a healthier metabolic profile similar to a balanced diet and regular exercise.

In a new study, researchers investigated this issue by testing cardiovascular benefits of long-term calcium supplementation in women with usual low calcium intake. Healthy, overweight or obese women with a daily calcium intake of less than 800 mg/day were randomly assigned to 1 of 2 groups: the group consuming 2 tablets/day of a calcium + vitamin D supplement (600 mg elemental calcium and 200 IU vitamin D/tablet) or the group consuming placebo. Both groups completed a 15-week reduced calorie weight-loss program.

Significant decreases in LDL cholesterol levels, as well as the ratios of Total to LDL and LDL to HDL were seen the calcium +D group. These changes were independent of the changes due to fat loss and reduced waist circumference. A tendency for more beneficial changes in HDL cholesterol, triglycerides, and total cholesterol was also observed in the calcium +D group.

This was the first study to show that consumption of calcium+D during weight- loss enhances the beneficial effect of body weight loss on cardiovascular risk factors in overweight women with typically low calcium intake.

American Journal of Clinical Nutrition, Vol. 85, No. 1, 54-59, January 2007

Lifestyle improvements are as effective as medications in reducing diabetes risk

2009-12-06T13:21:00.007-06:00

Lifestyle changes appear to be at least as effective as medications in delaying or preventing type 2 diabetes among adults with impaired glucose tolerance, and are associated with significantly fewer side effects according to a new report published in the British Medical Journal.

The increase in obesity and decrease in physical activity in Westernized societies are strongly linked with the increase in prevalence and incidence of type 2 diabetes. People with impaired glucose tolerance have an increased risk of developing type 2 diabetes, and many trials have focused on such individuals. Various treatment methods have been utilized in research, including pharmacological (medications), lifestyle and herbal remedies.

A recent meta-analysis published in the British Medical Journal consolidated the evidence from 17 clinical trials that studied the effects of lifestyle, drugs and other methods on men and women with impaired glucose tolerance. Results showed that intervention can reduce the risk of type 2 diabetes in high risk individuals, and lifestyle changes seem to be at least as effective as drug therapy. Compared to individuals who received standard advice only, the effect of lifestyle changes resulted in a 49 percent reduction in the risk of developing diabetes. Exercise alone or exercise combined with a healthier diet was more effective than diet alone. Oral diabetic medications were also effective in delaying or preventing diabetes, but were not as effective as lifestyle changes. Orlistat, an anti-obesity drug, was also effective in reducing risk when compared to control groups.

Although both medications and lifestyle changes were effective in reducing the risk of diabetes, diet and exercise were associated with considerably fewer adverse effects than those caused by pharmaceuticals, which were typically gastrointestinal effects and reduced liver function. Since it is fundamentally a lifestyle issue, the authors had concerns about the practice of treatment with a lifelong course of medication, especially since even minor adverse effects become more significant if a medication is to be taken for life. But they also noted that compliance is generally the key when it comes to lifestyle interventions, so strategies to improve compliance need to be enhanced and put into action.

BMJ. 2007 Jan 19; [Epub ahead of print]

Calcium reduces colorectal cancer risk in men

2009-11-30T11:33:00.006-06:00

Men who get the most calcium have lower risks of colorectal cancer. A new study published in the American Journal of Clinical Nutrition analyzed over 45,000 Swedish men with no history of cancer who were between the ages of 45 and 79. Their food intake and diet were analyzed and they were followed for an average of 6.7 years.

Men whose calcium intake was in the top one-fourth of participants had a 32 percent lower risk of developing colorectal cancer than those in the bottom fourth. Dairy, the main source of calcium in Swedish diets, had the greatest protective effect on the colon. Men who consumed seven or more servings of dairy per day reduced the risk to 54 percent below that of men whose intake was less than two servings per day.

In an editorial in the same issue, researchers added that in addition to calcium, vitamin D may have also played a major role in the reduction of colorectal cancer seen in these men.

American Journal of Clinical Nutrition, Vol. 83, No. 3, 667-673, March 2006.

Meal Replacements Drinks Effective for Weight Maintenance

2009-11-28T12:13:00.007-06:00

The most difficult part of any weight loss program is not losing the weight, but keeping it off. As a result, many people opt for a medication like Orlistat. Results from a new study now show that meal replacement drinks can be as effective at helping dieters maintain weight than medications. Researchers compared the benefit of using meal replacement drinks to Orlistat in two groups of people that had lost significant amounts of weight. A year after their weight loss, the group using meal replacement drinks had maintained weight even better than the group using the medication. For many people, meal replacements drinks may be an effective, simple and safe method to maintaining a healthy weight.

Meal replacement drinks have been shown to be as effective as medications for maintaining weight loss according to a study published in the Journal of the American College of Nutrition.

Participants followed a liquid very low calorie diet (VLCD) for 12 weeks followed by 4 weeks of re-introduction to solid food. At week 16, the subjects were randomly selected to receive either meal replacements or Orlistat (medication), both combined with a structured meal plan calculated to maintain weight loss. For one year, all subjects followed a weight management program that included topics such as lifestyle, physical activity, and nutrition.

During the VLCD, the meal replacement group lost an average of 50.2 lbs and the Orlistat group lost an average of 49 lbs. During weight maintenance, there were no significant differences in physical activity, fruit and vegetable intake and pedometer steps between the groups. After one year, the meal replacement group had regained only 5.9 lbs and the Orlistat group had regained 6.2 lbs.

Meal replacements and Orlistat were both effective in maintaining weight significantly below baseline levels over a year period of time.

Journal of the American College of Nutrition, Vol. 24, No. 5, 347-353 (2005).

Comparison of four diets of varying glycemic load on weight loss and cardiovascular risk reduction

2009-11-25T11:05:00.004-06:00

Although many dietary methods can lead to weight loss, a recent study found that high carbohydrate diets with a low glycemic index may be the ideal for weight loss and reduction of cardiovascular risk factors.

A recent study compared the relative effects of several diet methods on weight loss and cardiovascular risk. A total of 129 overweight or obese young adults were assigned to 1 of 4 reduced-fat, high-fiber diets for 12 weeks. Diets 1 and 2 were high carbohydrate (55% of total calories), with diet 1 carbohydrates being high-glycemic and diet 2 being low-glycemic. Diets 3 and 4 were high protein (25% of total calories), with high and low glycemic index carbohydrates respectively. The glycemic load was the highest in diet 1 and the lowest in diet 4. Changes in body composition and blood chemistries were then studied. The average weight loss from each group was similar, but those on diets 2 and 3 lost approximately 80% more fat mass than those on diet 1. LDL cholesterol levels declined significantly in diet group 2, but increased in diet group 3. Therefore, both high-protein and low-GI diets increase body fat loss, but cardiovascular risk reduction is enhanced by a high- carbohydrate, low-GI diet (diet 2).

Arch Intern Med 2006 Jul 24;166(14):1466-75

Higher levels of vitamin D reduce the risk of multiple sclerosis

2009-11-24T16:10:00.006-06:00

People with higher circulating vitamin D levels are significantly less likely to develop multiple sclerosis, according to a new study by Harvard researchers.

The RDA for vitamin D was recently increased in the elderly to 600 IU per day. Many reports and most experts suggest levels between 600-1,000 IU per day, especially for those in northern climates or with poor sunlight exposure. Typical dietary intake is between 100-200 IU per day.

A report published in the December 20, 2006 issue of the Journal of the American Medical Association concluded that having a higher serum level of vitamin D is associated with a lower risk of multiple sclerosis (MS) among men and women. The finding adds to those of previous studies that suggest that the vitamin may have a protective effect against the disease.

Harvard researchers studied more than 250 individuals diagnosed with multiple sclerosis between 1992 and 2004. The team determined that for every 50 nanomole per liter increase in serum vitamin D among white participants there was a 41 percent decrease in the risk of MS. Whites in the top one-fifth of serum vitamin D concentrations had the lowest risk of the disease, and those in the lowest fifth had the greatest risk. Those with the highest vitamin D levels experienced a 62 percent lower risk of MS compared to those in the group with the lowest levels.

The results of this study suggest that high circulating levels of vitamin D are associated with a lower risk of multiple sclerosis.

JAMA. 2006;296:2832-2838.

Inadequate vitamin levels may result in poor athletic performance

2009-09-15T20:08:00.004-05:00

Active individuals with low Vitamin B intakes in may perform worse in high-intensity exercise and have a decreased ability to build and repair muscle. National B-Vitamin recommendations may be too low for active individuals. Athletes with poor or restricted diets should consider and multivitamin supplement.

Active individuals lacking in B-vitamins may perform worse during high- intensity exercise and have a reduced ability to repair and build muscle than individuals with nutrient-rich diets.

These B vitamins, which include thiamin, riboflavin, vitamin B6, B12 and folate, are necessary for the body to convert proteins and sugars into energy, and are used during the production and repair of cells, including red blood cells.

Researchers analyzed the diet and athletic performance of several elite and collegiate athletes, as well as less competitive individuals. Even a marginal deficiency in these nutrients negatively influenced their body's ability to repair itself, operate efficiently and fight disease. Exercise induced stress, the changes in body tissues resulting from training, increased loss of nutrients in sweat, urine and feces, and the additional nutrients needed to repair and maintain higher levels of lean tissue mass may all affect an individual's B-vitamin requirements.

The researchers noted that current national B-vitamin recommendations for active individuals may be inadequate, and that chronic deficiencies could jeopardize their abilities and long-term health. Athletes and individuals with poor and restricted diets should consider a multivitamin and multimineral supplement to ensure adequacy.

Kathleen Woolf; Melinda M. Manore Int J Sport Nutr Exerc Metab 2006(16) 5.

ANTIOXIDANTS - FUNCTION, SOURCES, BENEFITS AND SAFETY

2009-08-05T13:48:00.002-05:00

ANTIOXIDANTS - FUNCTION, SOURCES, BENEFITS AND SAFETY

PART IV - Safety of Multivitamins and Antioxidants

Nutritional supplements have been widely used and highly valued by American consumers ever since vitamins were discovered and commercialized, beginning in the early decades of the 1900's. According to recent national health survey, as many as 78 million Americans adults use multivitamins on a regular basis.

Multivitamin/mineral supplements are an effective means of delivering adequate amounts of most essential nutrients to help people achieve recommended intakes. The great majority of dietary supplements, including multivitamins, are safe for regular use. Despite widespread usage, there have been no specific published reports of toxicity or adverse effects associated with the use of multivitamins.

A series of well-publicized clinical trials conducted in diseased patients utilizing relatively high doses of single nutrients or combinations of nutrients (such as vitamin E and/or beta-carotene), have yielded disappointing results, and even suggested the presence of harm. However, those trials were conducted in patients with serious illnesses (ie. cancer or cardiovascular disease) who were on multiple medications or who were current heavy smokers. The results of these trials should be placed in context and are not applicable to the generally healthy population.

Advanced levels of antioxidants are a common thread among nearly every population that is less prone to premature chronic degenerative disease. The Japanese have high levels of fruit, vegetables, green tea and soy as part of their traditional diet. Vegetarians have lower levels of heart disease and cancer, compared to the typical mixed diet, likely in part due to higher intakes of antioxidants. While high levels of single nutrients and foods may pose a risk of danger and toxicity, there is no known unsafe intake level of total antioxidants in normally healthy individuals.

ANTIOXIDANTS - FUNCTION, SOURCES, BENEFITS AND SAFETY

2009-07-10T18:49:00.005-05:00

PART III - Health Benefits of antioxidants

Plentiful intakes of antioxidants have been associated with reduced risk of some chronic diseases, in the same way that generous intakes of fruits, vegetables and grains have been associated with similar health benefits.

Some examples of scientific evidence are the following:

Cancer

• People with high beta-carotene intakes have about one-third the cancer risk as people with low beta-carotene intakes. Peto R. Cancer Surveys 1983;2:327-340.
• People with higher intakes of vitamin C have about half the risk for many types of cancer, compared to people with low vitamin C intakes. Block G. Am J Clin Nutr 1991;53:270S-282S.
• People with low intakes of several antioxidants have more DNA damage than people with generous intakes. Ames BN. Metat Res 2001;475:7-20.
• People with the highest intakes of vitamin C, E, and beta-carotene have a significantly lower risk of lung cancer. Yong LC et al. Am J Epidemiol 1997;146:231-43.
• Men who took vitamin E supplements for 10 years or more had a 30% lower risk of bladder cancer. Michaud DS et al. Am J Epidemiol 2000;152:1145-53.
• There are over 66 studies showing cancer-prevention activity of green tea, black tea, and their constituents. These include cancer reduction in the skin, lung, oral cavity, esophagus, stomach, liver, pancreas, bladder, small intestine, colon and prostate. Lambert JD et al. Am J Clin Nutr

Heart Disease

• Elderly people who took dietary supplements of both vitamin C and vitamin E had a decreased risk of death from heart disease as well as overall mortality. Losonczy KG, Harris TB, Havlik RJ. Am J Clin Nutr 1996;64:190- 196.
• Men who took vitamin supplements had a 70% lower risk of dying from heart disease and a 50% lower risk of a heart attack. Meyer F, Bairati I, Dagenasis GR. Can J Cardiol 1996;12:930-934.
• In the Nurses' Health Study involving over 87,000 women, there was a 41% reduction in risk of heart disease for those who took vitamin E for more than two years. Stampfer MJ, Hennekens CH, Manson JE, et al. New Engl J Med 1993;328:1444-1449.
• In the Nurses' Health Study vitamin C supplements were also related to a lower risk of heart disease. Osganian SK et al. J Am Coll Cardiol 2003;42:246-52.
• In the Health Professionals Follow-Up Study involving almost 40,000 men, there was a 37% reduction in risk of heart disease in men who took vitamin E for more than two years. The average intake in the lowest risk group was 400 IU per day. Rimm EB, Stampfer MJ. Ascherio A, et al. New Engl J Med 1993;328:1450-1456.
• To date, 17 human group studies have been published on flavonoid intake and the risk of coronary artery disease and stroke. Positive studies have shown reduction in mortality risk of up to 65%. Arts ICW and Hollman PCH. Am J Clin Nutr 2005;81:317S-325S.
• The largest and longest study to date, done as part of the Harvard- based Nurses' Health Study and Health Professionals Follow-up Study, included almost 110,000 men and women whose health and dietary habits were followed for 14 years. The higher the average daily intake of fruits and vegetables, the lower the chances of developing cardiovascular disease. Compared with those in the lowest category of fruit and vegetable intake (less than 1.5 servings a day), those who averaged 8 or more servings a day were 30% less likely to have had a heart attack or stroke. Joshipura KJ, et al. Ann Intern Med

Other Chronic diseases

• Several long-term studies have shown a reduced risk of cataracts in those who have taken vitamin C and/or Vitamin E for more than 10 years. Jacques PF et al. Arch Ophthalmol 2001;119:1009-19.
• The Age-Related Eye Disease Study (AREDS) at NIH found that daily supplementation with antioxidants, zinc, and copper delayed progression of age- related macular degeneration. AREDS report no. 8. Arch Ophthalmol 2001;119:1417-36.
• Research has shown a significant relationship between flavonoid intakes and the occurrence of asthma. Knekt P et al. Am J Clin Nutr 2002;76:560-8.
• Other research suggests antioxidants may help support lung function and protect the lungs from oxidative damage. Schunemann HJ et al. Am J Respir Crit Care Med 2001;163:1246-55.
• In a study on Alzheimer's disease, high levels of vitamin E delayed progression of the disease. Sano M et al. N Engl J Med.

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ANTIOXIDANTS - FUNCTION, SOURCES, BENEFITS AND SAFETY

2009-06-17T14:51:00.002-05:00

PART III - Health Benefits of antioxidants

Plentiful intakes of antioxidants have been associated with reduced risk of some chronic diseases, in the same way that generous intakes of fruits, vegetables and grains have been associated with similar health benefits.

Some examples of scientific evidence are the following:

Cancer

• People with high beta-carotene intakes have about one-third the cancer risk as people with low beta-carotene intakes. Peto R. Cancer Surveys 1983;2:327-340.
• People with higher intakes of vitamin C have about half the risk for many types of cancer, compared to people with low vitamin C intakes. Block G. Am J Clin Nutr 1991;53:270S-282S.
• People with low intakes of several antioxidants have more DNA damage than people with generous intakes. Ames BN. Metat Res 2001;475:7-20.
• People with the highest intakes of vitamin C, E, and beta-carotene have a significantly lower risk of lung cancer. Yong LC et al. Am J Epidemiol 1997;146:231-43.
• Men who took vitamin E supplements for 10 years or more had a 30% lower risk of bladder cancer. Michaud DS et al. Am J Epidemiol 2000;152:1145-53.
• There are over 66 studies showing cancer-prevention activity of green tea, black tea, and their constituents. These include cancer reduction in the skin, lung, oral cavity, esophagus, stomach, liver, pancreas, bladder, small intestine, colon and prostate. Lambert JD et al. Am J Clin Nutr 05;81:284S- 291S.

Heart Disease

• Elderly people who took dietary supplements of both vitamin C and vitamin E had a decreased risk of death from heart disease as well as overall mortality. Losonczy KG, Harris TB, Havlik RJ. Am J Clin Nutr 1996;64:190- 196.
• Men who took vitamin supplements had a 70% lower risk of dying from heart disease and a 50% lower risk of a heart attack. Meyer F, Bairati I, Dagenasis GR. Can J Cardiol 1996;12:930-934.
• In the Nurses' Health Study involving over 87,000 women, there was a 41% reduction in risk of heart disease for those who took vitamin E for more than two years. Stampfer MJ, Hennekens CH, Manson JE, et al. New Engl J Med 1993;328:1444-1449.
• In the Nurses' Health Study vitamin C supplements were also related to a lower risk of heart disease. Osganian SK et al. J Am Coll Cardiol 2003;42:246-52.
• In the Health Professionals Follow-Up Study involving almost 40,000 men, there was a 37% reduction in risk of heart disease in men who took vitamin E for more than two years. The average intake in the lowest risk group was 400 IU per day. Rimm EB, Stampfer MJ. Ascherio A, et al. New Engl J Med 1993;328:1450-1456.
• To date, 17 human group studies have been published on flavonoid intake and the risk of coronary artery disease and stroke. Positive studies have shown reduction in mortality risk of up to 65%. Arts ICW and Hollman PCH. Am J Clin Nutr 2005;81:317S-325S.
• The largest and longest study to date, done as part of the Harvard- based Nurses' Health Study and Health Professionals Follow-up Study, included almost 110,000 men and women whose health and dietary habits were followed for 14 years. The higher the average daily intake of fruits and vegetables, the lower the chances of developing cardiovascular disease. Compared with those in the lowest category of fruit and vegetable intake (less than 1.5 servings a day), those who averaged 8 or more servings a day were 30% less likely to have had a heart attack or stroke. Joshipura KJ, et al. Ann Intern Med 2001 Jun 19;134(12):1106-14.

Other Chronic diseases

• Several long-term studies have shown a reduced risk of cataracts in those who have taken vitamin C and/or Vitamin E for more than 10 years. Jacques PF et al. Arch Ophthalmol 2001;119:1009-19.
• The Age-Related Eye Disease Study (AREDS) at NIH found that daily supplementation with antioxidants, zinc, and copper delayed progression of age- related macular degeneration. AREDS report no. 8. Arch Ophthalmol 2001;119:1417-36.
• Research has shown a significant relationship between flavonoid intakes and the occurrence of asthma. Knekt P et al. Am J Clin Nutr 2002;76:560-8.
• Other research suggests antioxidants may help support lung function and protect the lungs from oxidative damage. Schunemann HJ et al. Am J Respir Crit Care Med 2001;163:1246-55.
• In a study on Alzheimer's disease, high levels of vitamin E delayed progression of the disease. Sano M et al. N Engl J Med 1997;336:1216- 22.

ANTIOXIDANTS - FUNCTION, SOURCES, BENEFITS AND SAFETY‏

2009-06-11T18:08:00.004-05:00

PART II - Sources and Dietary Intakes

Antioxidants can be vitamins, minerals, enzymes or plant derived nutrients called phytonutrients.

The major vitamin antioxidants are vitamin C, vitamin E, beta-carotene, while selenium is the major mineral antioxidant. Many researchers and nutritionists discuss and report on "antioxidants" as if these were the only sources of importance. A thorough examination of antioxidants and their importance to human health must include a much larger list of compounds that are present in healthy, varied diet. The following list is an example of the wide variety of phytonutrient antioxidants present in a healthy diet:

Phytochemical Food Source
Allyl Sulfides Onions, garlic, leeks, chives
Carotenoids (e.g. lycopene, lutein, zeaxanthin) Tomatoes, carrots, watermelon, kale, spinach
Curcumin Turmeric
Flavonoids (e.g. anthocyanadins, resveratrol, quercitin, catechins) Grapes, blueberries, strawberries, cherries, apples, grapefruit, cranberries, raspberries, blackberries
Glutathione Green leafy vegetables
Indoles Broccoli, cauliflower, cabbage, brussels sprouts, bok choy
Isoflavones Legumes (peas, soybeans)
Isothiocyanates (e.g. sulforaphane) Broccoli, cauliflower, cabbage, brussels sprouts, bok choy
Lignans Seeds (flax seeds, sunflower seeds)
Monoterpenes Citrus fruit peels, cherries, nuts
Phytic Acid Whole grains, legumes
Phenols, polyphenols, phenolic compounds (e.g. ellagic acid, ferrulic acid, tannins) Grapes, blueberries, strawberries, cherries, grapefruit, cranberries, raspberries, blackberries, tea
Saponins Beans, legumes

Recommendations by the National Cancer Institute, the U.S.D.A., other government agencies and nutrition experts are to eat a minimum of 5-13 servings of fruits and vegetables per day, depending on calorie needs. Based on these recommendations, a typical varied diet would provide approximately 200-600 mg of vitamin C and 10-20 mg (16,000-32,000 IU) of carotenoids.

Overall, polyphenols are the most abundant antioxidants in the diet. Their total dietary intake could be as high as 1 gram/day in a mixed, varied diet of fruits, vegetables, grains, and beverages.

Possible intakes of other phytonutrient antioxidants would be anthocyandins " 2 oz black grapes 1,500 mg; proanthocyanidins " 100-300 mg/d red wine; catechins " 50 mg day " tea (one cup brewed green tea " 240-320 mg catechins), chocolate, apples, pears, grapes, red wine; isoflavones " 50 mg/day from soy foods; chlorogenic acid " as high as 800 mg/day coffee drinkers.

Although it may seem reasonable that a consistently healthy and varied diet could provide high doses of antioxidants, the average American gets a total of just three servings of fruits and vegetables a day. The latest dietary guidelines call for five to thirteen servings of fruits and vegetables a day, depending on one's caloric intake. For a person who needs 2,000 calories a day to maintain weight and health, this translates into nine servings, or 4½ cups per day.

The 2001-2002 NHANES survey of dietary intakes shows that 93% of Americans fail to get even the Estimated Average Requirement (EAR) for vitamin E, let alone the RDA. More than half of adults fail to get even the average requirement for vitamin A. About one-third of non-smokers and two-thirds of smokers fall short on minimum vitamin C requirements.

If the governmental dietary recommendations are meant to be taken seriously, then it follows that it would be better for people to achieve recommended amounts of nutrients than to fall short. Obviously, since the average intake of 3 servings or less of fruits and vegetables fails to provide minimum levels of even basic vitamins, intakes of the numerous other antioxidants are sure to be well under optimal and beneficial levels.

It has been established that a good multivitamin can fill in gaps in missing vitamins, but availability of broad spectrum antioxidant supplements has lagged behind. Although there is much to be learned about the characteristics of the literally hundreds of dietary antioxidants, it seems reasonable that providing supplements of various antioxidant classes may fill in nutritional gaps and provide many of the benefits missing from the typical American diet.

Nutritionals You Can Trust

2009-06-05T17:49:00.000-05:00

ANTIOXIDANTS - FUNCTION, BENEFITS, SOURCES AND SAFETY

2009-06-04T17:52:00.003-05:00

PART I
Antioxidants - What are they?

Oxidation is a natural process that happens to all cells in nature, including the cells in your body. Antioxidants provide an important defense against the daily assault of free radicals on healthy cells. This Essentials of Health four-part series will review the function, benefits, sources, and safety of dietary antioxidants.

Free radicals are atoms or groups of atoms with an odd (unpaired) number of electrons and can be formed when oxygen interacts with certain molecules. Once formed these highly reactive radicals can start a chain reaction, like dominoes. Their chief danger comes from the damage they can do when they react with important cellular components such as DNA, or the cell membrane. Cells may function poorly or die if this occurs. To prevent free radical damage the body has a defense system of antioxidants.

Antioxidants are molecules that can safely interact with free radicals and terminate the chain reaction before vital tissues and cells are damaged. Although there are several enzyme systems within the body that scavenge free radicals, the principle micronutrient (vitamin/mineral) antioxidants are vitamin E, beta-carotene, vitamin C and selenium. The body cannot manufacture these micronutrients so they must be supplied in the diet. In addition, there are literally hundreds of plant derived nutrients (phytonutrients) that act as important antioxidants in the diet.

It is impossible to avoid damage by free radicals. Free radicals arise from sources both inside (endogenous) and outside (exogenous) our bodies. Oxidants that develop from processes within our bodies form as a result of normal breathing, metabolism, and inflammation. Exogenous free radicals form from environmental factors such as pollution, sunlight, strenuous exercise, X-rays, smoking and alcohol. Our antioxidant systems are not perfect, so as we age, cell parts damaged by oxidation accumulate.

Antioxidants block prostate cancer

2009-06-02T20:20:00.001-05:00

In experimental mice that naturally develop prostate cancer, supplementing with antioxidants vitamin E, lycopene and selenium effectively blocks the development or progression of prostate cancer.

According to a study published in the journal Cancer Research, dietary antioxidants (vitamin E, selenium, and lycopene) inhibited prostate cancer development in a group of mice that naturally develop prostate cancer. The prostate cancer disease process in these mice is similar to the human process in many respects, providing a good research model for the natural history of human prostate cancer.

Treatment of animals with the antioxidants resulted in a 4-fold reduction in the incidence of prostate cancer compared with the untreated animals. Prostate cancer developed in 73.68% (14 of 19) and 100% (19 of 19) of the animals from the standard and high fat diet, respectively.

In contrast, tumors developed in only 10.53% (2 of 19) and 15.79% (3 of 19) of the animals in the standard and high fat diets supplemented with antioxidants.

These observations support results from a growing body of research indicating a significant protective benefit of antioxidants on the development of prostate cancer.

Cancer Res. 2004 Aug 15;64(16):5891-6.

Folate intake still below recommendations despite fortification

2009-05-31T17:10:00.007-05:00

Despite significant improvements in public health measures to increase folate intakes through fortification of grain products, dietary intakes still fall well below recommendations. Regular use of a multivitamin supplement containing folic acid is an easy way to ensure that you receive an adequate intake.

Folate is found in foods such as green leafy vegetables, chick peas and lentils, and it is increasingly accepted that folate deficiency in early pregnancy is linked to a risk of neural tube defects such as spina bifida and anencephaly in infants. This connection led to the introduction of public health measures in the US and Canada, whereby all grain products are fortified with folic acid " the synthetic, bioavailable form of folate.

A new study, published in October's American Journal of Public Health, concluded that since fortification was implemented folic acid intake has in fact increased, but not nearly enough to meet FDA goals and recommendations. Even with significant improvements and widespread fortification, only 39 percent of white women, 26 percent of black women, and 28 percent of Mexican American women attained the 400 microgram per day target for folate consumption. In addition, over half the subgroups showed a decrease in folic acid intake since fortification began in 1998.

The FDA recommends at least 400 micrograms of folate daily for nonpregnant women, and adult men, as well as children four and older. However, the daily recommendation for pregnant women increases to at least 800 micrograms per day. Despite the fact that recent surveys show that the majority of women know the importance of folic acid, daily folic acid supplementation appears to be critical since dietary intakes still fall well below recommendations.

Population-Level Changes in Folate Intake by Age, Gender, and Race/Ethnicity after Folic Acid Fortification. American Journal of Public Health. October, 2006.

Mediterranean-style diet cuts risk of Alzheimer's disease by 68 percent

2009-05-29T23:51:00.006-05:00

New research indicates that the Mediterranean diet rich in antioxidants and polyphenols reduce oxidative stress and protect against the development of Alzheimer's disease.

The Mediterranean diet, rich in cereals, wine, fruits, nuts, legumes and whole grains, fish and olive oil, has been linked to lower incidence of heart disease, protection against some cancers, and a longer life. The diet's main nutritional components include beta-carotene, vitamin C, tocopherols, polyphenols and essential minerals. A new study published on-line in the Archives of Neurology indicates that it is these antioxidants and polyphenols that appear to offer protection, not simply an improvement in heart health.

After adjusting the results for age, education, BMI, smoking status, and ethnicity, the researchers reported that people with the highest adherence to a model Mediterranean diet were associated with a 60 per cent lower risk of Alzheimer's disease, compared to people with the lowest adherence to the diet.

When the researchers took into account general heart health, such as history of stroke, hypertension, heart disease, diabetes, and cholesterol, the associations for the high adherence group grew stronger, with an associated risk reduction of 68 per cent.

These results indicate that the protection gained by following a Mediterranean- type diet is not a result of the cardiovascular factors, and it may be more related to factors such as inflammation and oxidative stress. The researchers noted that the Mediterranean diet contains high levels of important antioxid nts and polyphenols, and it could be the combination of these various dietary compounds that could partially explain the reduced risk of Alzheimer's Disease.

The study follows another study by the same researchers, published earlier this year in the Annals of Neurology (Vol. 59, pp. 912 - 921), in which elderly individuals whose diet closely resembled the Mediterranean diet had a 40 per cent lower risk of Alzheimer's than those who followed the diet the least.

Folic acid lowers blood concentrations of homocysteine

2009-05-16T22:00:00.004-05:00

Folic acid lowers blood concentrations of homocysteine

A new study published in the October 2005 issue of the American Journal of Clinical Nutrition indicates that a dosage of at least 800 mcg of folic acid is needed to maximally reduce plasma homocysteine concentrations. Increased blood homocysteine levels are considered to be a risk factor for cardiovascular disease.

This meta-analysis of 25 studies evaluated the effect of various doses of folic acid on plasma homocysteine. Doses of 800 micrograms provided a significantly greater reduction in plasma homocysteine compared to 400 micrograms. Supplementation with 800 micrograms folic acid per day was associated with a 23 percent reduction in homocysteine, compared to a 20 percent reduction associated with 400 micrograms. A dosage of 200 mcg was associated with a 13 percent reduction. Higher doses provided only a slightly greater benefit. The addition of vitamin B12 was associated with a synergistic benefit.

Although some fortified foods contribute to daily intake in the U.S., many multi-nutrient supplements provide just 400 mcg of folic acid.

American Journal of Clinical Nutrition, Vol. 82, No. 4, 806-812, October 2005

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2009-04-27T15:21:00.000-05:00

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REV 3 Energy Drink

2009-04-27T15:03:00.002-05:00

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2009-04-21T18:18:00.000-05:00

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Selected supplements could save $24 billion in health care costs

2009-04-21T18:07:00.002-05:00

A study commissioned by the Dietary Supplement Education Alliance (DSEA) shows that over the next five years, appropriate use of select dietary supplements would improve the health of key populations and save the nation more than $24 billion in health care costs.

Read more about this study below.

A new updated research study conducted by the Lewin Group examined four supplement/disease combinations and their estimates of cost effects were updated. The four supplements selected due to the thoroughness of the available scientific literature were:

Calcium with Vitamin D
Folic Acid
Omega-3 Fatty Acids
Lutein with Zeaxanthin
Key study findings include:

Calcium with vitamin D: Appropriate use of calcium with vitamin D for the mature population shows potential reductions of approximately 776,000 hospitalizations for hip fractures over five years. The five-year estimated net cost associated with avoidable hospitalization for hip fracture is approximately $16.1 billion.

Folic Acid: If just 25% of American women who are of childbearing age and not taking folic acid, began taking 400 mcg. of folic acid daily, neural tube defects could be prevented in as many as 600 babies. This could result in savings of nearly 350,000,000 the first year. Over five years $1.4 billion could potentially be saved with daily folic acid supplementation.

Omega-3 Fatty acids: Due to its actions in reducing the occurrence of coronary heart disease (CHD), daily intake of approximately 1,800 mg of omega-3 could save $3.2 billion through avoidance of about 375,000 hospitalizations in the 65 and over age group.

Lutein with zeaxanthin: Loss of central vision caused by age-related macular degeneration results in numerous elderly becoming dependent on the community or a nursing facility. The researchers used over 15 years of research on lutein and zeaxanthin to estimate a potential net savings of $3.6 billion dollars over the next five years. Approximately 190,927 individuals could avoid the transition to dependence during this time through daily intake of 6-10 mg of lutein and zeaxanthin

DaVanzo JE, Dobson A, et al. (2007) Effect of Selected Dietary Supplements on Health Care Reduction – Study Update. Falls Church, VA: The Lewin Group

High magnesium and calcium intake linked to lower diabetes risk

2009-04-18T01:30:00.000-05:00

April 15, 2009
High magnesium and calcium intake linked to lower diabetes risk

It is well known that diet plays an important role in the development of type 2 diabetes, but less is known about the influence of specific nutrients on non-Western populations. A report published in the March 2009 issue of the American Journal of Clinical Nutrition revealed a protective effect of calcium and magnesium against diabetes in a large group of Chinese women.
Read more about this report below.
The study involved 64,191 women participated in the Shanghai Women's Health Study, living in Shanghai,China. Analysis of dietary questionnaire responses determined calcium and magnesium intake.
Women whose intake was in the highest group at an average of 649.6 milligrams per day had a 27 percent lower risk of diabetes than those whose intake was in the lowest group at 277.5 milligrams. Women whose intake of magnesium was highest at an average of 318.1 milligrams per day experienced a 20 percent lower risk compared with those in the lowest category of intake. Dairy intake was also related to a lower risk of type 2 diabetes.
The researchers did not have information on vitamin D intake, but the protective effect of dairy products could be partly due to their vitamin D content as well as calcium. The combination of vitamin D and calcium has been associated with a reduction in the risk of type 2 diabetes in previous research.

Am J Clin Nutr 89: 1059-1067, 2009.

Omega-3 fatty acids linked to lower heart disease risk

2009-04-14T01:22:00.002-05:00

Omega-3 fatty acids linked to lower heart disease risk
At a Glance
Consumption of omega-3 fatty acids can reduce several heart disease risk factors, including inflammation and platelet aggregation, according to findings in the Journal of Nutrition.
Read more about this study below.
Recent findings of a Harvard study indicate that increased consumption of omega-3 fatty acids in the diet is associated with lower levels of inflammation and endothelial activation. Dysfunction of the endothelium, which is the inner lining of the blood vessel wall, is an early event in the development of atherosclerosis, or hardening of the arteries.
Food frequency questionnaires completed in 1986 and 1990 by 727 participants in the Nurses’ Health study were evaluated for levels of the omega-3 fatty acids alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
Alpha-linolenic acid consumption was found to be inversely associated with several plasma markers of inflammation, while EPA and DHA intake was inversely related to platelet aggregration.
Results of this study indicate that in addition to reducing triglycerides, platelet aggregation and heart arrhythmias, omega-3 fatty acids may also reduce the body’s production of hydrogen peroxide, which is involved in the inflammatory process.

Review Provides Evidence of CoQ10 Benefits

2009-04-09T17:23:00.001-05:00

At a Glance
A review of CoEnzyme Q10 supplementation confirms its beneficial role in heart, muscle, and neurological health.
Read more about this study below।

CoEnzyme Q10 use has significantly increased over the past few years due to an expanding understanding of the various roles it plays in a range of disorders. The latest findings and benefits of CoEnzyme Q10 were reviewed recently in the journal Current Opinions in Clinical Nutrition and Metabolic Care.

The review addresses the role of CoEnzyme Q10 in heart health, including the protection of heart muscle during cardiac surgery, end-stage heart failure, pediatric cardiomyopathy, and in cardiopulmonary resuscitation. Various aspects of its role in normal function of the vascular system (arteries and vessels) are reviewed. Diseases involving mitochondrial dysfunction and oxidative stress were reviewed, highlighting the protective mechanism of CoEnzyme Q10. A follow-up of patients with Friedreich’s Ataxia, a disease that causes degeneration of nerve tissue in the spinal cord, was reviewed. The patients who were treated with CoEnzyme Q10 and vitamin E showed a significant improvement in heart function and muscle health. Benefits of CoEnzyme Q10 with respect to migraines and age-related macular degeneration were reviewed, as was the issue of the statin drug related CoEnzyme Q10 deficiencies. Evidence of improved sperm motility and function in select patients was also discussed.

The latest findings highlight the beneficial role of CoEnzyme Q10 as a supplemental treatment of several syndromes associated with muscle health and increased oxidative stress. In addition to their clinical significance, these data give further insight into the biochemical mechanisms of CoEnzyme Q10 activity.

Curr Opin Clin Nutr Metab Care. 2005 Nov;8(6):641-6
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Do You Take Dietary supplements?

2008-12-11T13:49:00.000-06:00

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