Some key dietary supplements and their usage
This week I’d like to focus on a few key supplements and their benefit. A big thing about supplements is the formulation. They are not all created equal. Some are very absorbable, and some aren’t. Some have extra filler chemicals, and some are pure.
It is a waste of money to take pills which have little or no benefit, or that in fact have more chemical fillers than vitamins or minerals. In some cases there are natural supplements that are equal to or better than the pharmaceutical formula designed to address the same symptoms.
A good example is the “aspirin a day” habit advocated by many official sources, including the AMA and American Heart Association. For many people, a better choice is nattokinase, an enzyme (a protein that speeds up biochemical reactions) that is extracted from a Japanese food called natto. Natto is boiled soybeans that have been fermented with a bacterium called Bacillus natto. Natto is not found in soy foods other than natto, since nattokinase is produced through the specific fermentation process used to make natto. Nattokinase thins the blood, and is reported to protect against conditions caused by blood clots such as stroke and heart attack. There is an impressive list of other maladies it is also used to address: pain, fibromyalgia, chronic fatigue syndrome, endometriosis, uterine fibroids, muscle spasms, infertility, cancer and a vitamin-deficiency disease called beriberi.
Another supplement is turmeric. It is used for pain and inflammation, instead of items such as aspirin, naproxin and ibuprofen. I have found it excellent for joint pain, headache and muscle strain. It is widely available in supplement aisles, health food stores, and online. Turmeric can also be sprinkled on foods in condiment form, and is sometimes available as a raw root for cooking. It is renowned for its anti-inflammatory properties, and is a major ingredient in curry powder. I find the taste mild enough to sprinkle on almost all foods including salad, eggs, vegetables, meat and sandwiches.
It is very easy to find 100 percent pure turmeric powder.
Most people have heard of Vitamin C (L-Ascorbic Acid) as a key supplement. Linus Pauling was a Nobel Prize-winning scientist who claimed to successfully treat cancer and the common cold with mega doses (over 10,000mg) of Vitamin C. His claims have been challenged by many, including a specific study by The Mayo Clinic. However, as has been pointed out before, sometimes it takes science generations to catch up with traditional knowledge. On the topic of mega-dosing, the reader is encouraged to do his or her own research.
To the topic of what form of Vitamin C is best, there seems more direct evidence. The key is bio-availability: how readily our body can use the form. Even though we cannot synthesize vitamin C, our cells need this nutrient for healthy growth and repair. Maintaining optimal levels of vitamin C is difficult because it is water soluble and cannot be stored in the body. This is the argument for supplementation. According to The Linus Pauling Institute, natural and synthetic L-ascorbic acid are chemically identical, and there are no known differences in their biological activity. There is a blinding number of Vitamin C formulations, including some with co-minerals such as calcium or sodium (these are called buffered) and others with bioflavenoids (compounds found in plants). The research community seems unconvinced about any one formulation over another, so for the time being it appears the purest L-Ascorbic Acid, with minimum filler chemicals seems the best choice. Studies are regularly being done, so for those who enjoy internet surfing, it might pay to search once in a while for “best form of vitamin C.”
Coenzyme Q-10 is made naturally in the body, but deficiency may occur due to disease, low dietary intake, or high CoQ10 use by the body. Symptoms of deficiency include heart failure, high blood pressure and chest pain.
According to The Mayo Clinic, supplementing with CoQ10 or increasing dietary intake may be effective for chronic heart failure, especially if used in combination with other herbs and supplements. The clinic further states that there is good evidence to support the use of CoQ10 in the treatment of high blood pressure. There are two main forms generally available: ubiquinone and ubiquinol. Many studies claim ubiquinol is more absorbable and effective. Recently, Dr. Sinatra (http://www.drsinatra.com) reported the results of a small study he did in which he reports the two forms are about equal in effect. You may read his results on his web page linked above.
The last supplement we will look at today is Niacin (B3) and its close cousin, niacinamide. Niacin causes the blood vessels to dilate or open up near the skin, which results in a hot, tingling sensation accompanied by a red flushing of the skin. This is called the “niacin flush.” Some find it a little scary: I personally love the warm fuzzy sensation. It normally only lasts for me about 30 minutes. I enjoy niacin at bed time because it relaxes me. B vitamins work in conjunction with each other, so you can expect better results if you take niacin or niacinamide along with a good multivitamin that contains a broad balance of B vitamins. Niacin has several reported benefits that are pretty well scientifically accepted. These include arthritis relief; while niacin opens up the blood vessels near the surface and causes a flushing sensation, niacinamide only opens up the deep blood vessels like those surrounding the joints, according to Dr. David Williams (http://www.drdavidwilliams.com). He states that in cases of moderate arthritis, outstanding results have been produced by taking 1,000 to 1,500 mg a day. The dosages should be spread out throughout the day.
Dr. Williams further points out that one of the most effective and least expensive ways to lower blood lipids (cholesterol and triglycerides) is to take 1,000 to 3,000 mg of niacin a day. People have seen as much as a 25 percent reduction in cholesterol levels, and a 50 percent reduction in triglycerides. (Blood lipid reduction is one case where niacinamide is not as effective as niacin.) By this effect, combined with its effect of improving blood sugar problems that can lead to damage of the arterial walls, it is an effective tool to reverse and prevent heart disease.
Other benefits cited by Dr. Williams and others include Senility and Memory Loss, insomnia, sun sensitivity, and motion sickness. Be aware of a couple of cautions: Niacin may irritate the stomach lining if taken on an empty stomach, so always take it after a meal; and if you have gout, be aware that niacin competes with the excretion of uric acid. Thus, large dosages could precipitate a gout attack.
It is generally recommended to avoid “time-release” versions.
We will take a look at more supplement benefits and best forms very soon. Until then, be well, my friends.