Vitamin A
Vitamin A is important to immune system function (Ann Nutr Metab. 2007;51(4):301-23. Epub 2007 Aug 28.) and for healthy skin, (Clin Interv Aging. 2006;1(4):327-48.) eyes (J Neurobiol. 2006 Jun;66(7):677-86.) and mucous membranes (J Nutr. 2004 Dec;134(12 Suppl):3453S-3457S.). It has also been shown to protect the body from the effects of pollution, (Environ Int. 2008 Feb 16. [Epub ahead of print]) and to slow the aging process. It is an important antioxidant that may help to prevent cancer formation (Expert Rev Mol Med. 2004 Nov 30;6(25):1-23.). People deficient in vitamin A may be prone to vision problems, such as night blindness and infections, especially by viruses. Deficiencies can be caused by either inadequate dietary intake, the inability of the body to convert beta-carotene from plant foods to vitamin A or absorption problems with this nutrient. (Eur J Nutr. 2007 Jul;46 Suppl 1:I1-20; Orphanet J Rare Dis. 2007 Nov 26;2:47. Ann Nutr Metab. 2007;51(4):301-23. Epub 2007 Aug 28. Biochemistry. 2007 Apr 17;46(15):4449-58. Epub 2007 Mar 23.)
There has been a lot of confusion surrounding the use of vitamin A supplements. While too much vitamin A can be toxic, it is an essential nutrient that needs to be a part of your daily regimen. What's the right dose? Toxic levels harm the liver and may promote birth defects. (Ann Hepatol. 2006 Oct-Dec;5(4):293-395. Eur J Nutr. 2007 Jul;46 Suppl 1:I1-20)
Currently, the Institute of Medicine has set the upper limit of retinol vitamin A at 10,000 IU daily —doses under that is not harmful. Vitamin A is an essential nutrient that acts as a strong antioxidant and protects the body from carcinogens.
While it has been reported that high vitamin A intake may promote osteoporosis, there has been opposing evidence that shows there is little or no connection. A very large study conducted in Iceland at University Hospital in Reykjavik published in 2003 found absolutely no connection between vitamin A and osteoporosis in women over 70. (Laeknabladid. 2003 July/August;89(7/8):585-593.) Another study by the Centers for Disease Control and Prevention, published in December 2001, compared blood samples of retinol vitamin A with bone mineral density (a measure of bone strength) and found no association in nearly 5,800 American men and women. (J Bone Miner Res. 2001 Dec;16(12):2306-12.)
Beta-Carotene
Beta-carotene is a member of the carotenoid family, which also includes lutein, lycopene and zeaxanthin. Carotenoids are a class of highly pigmented fat-soluble antioxidants found in plants. While all have antioxidant power, beta-carotene is a precursor to vitamin A. Beta-carotene is converted to vitamin A in the liver. The conversion of beta-carotene to vitamin A is dependent on several biological factors, so each individual will have varying rates. According to Betty Burri, a biochemist of the USDA and the University of California at Davis, people convert from 0% to at best 11% of beta-carotene into vitamin A. (Am J Clin Nutr. 2002 May;75(5):900-7.)
Since not everyone converts sufficient amounts of beta-carotene into vitamin A, why should we take it in a multi-vitamin formula? Beta-carotene has a number of immune-enhancing properties. Originally, it was thought that these effects were due to beta-carotene being converted into vitamin A in the body. The benefits of taking beta-carotene far outreach just its conversion to vitamin A. (Am J Clin Nutr. 1994 Dec;60(6):969-72. Am J Clin Nutr. 1997 Mar;65(3):871-5.)
Population-based studies have clearly demonstrated the effectiveness of a diet high in beta-carotene in protecting against a variety of cancers. Research has indicated that in order for beta-carotene to be effective against cancer, it must be taken with other antioxidant nutrients such as vitamins E and C and selenium. It is thought that beta-carotene is more effective against cancer than vitamin A, due to its antioxidant and immune-stimulating properties. (Ann Intern Med. 2006 Sep 5;145(5):372-85. Epub 2006 Jul 31. Cochrane Database Syst Rev. 2004 Oct 18;(4):CD004183.)
Vitamin C
Vitamin C is vital for wound repair, healthy gums and immune function. As an antioxidant, vitamin C has been shown to be useful in the prevention of cancer, heart disease, Parkinson’s and other diseases associated with oxidative damage. Good evidence shows that high doses of vitamin C help reduce colds, as well as chronic diseases, such as heart disease and cancer,--and now, even weight gain! (Bratisl Lek Listy. 2007;108(9):417-21. Br J Nurs. 2007 Nov 22-Dec 12;16(21):1346-8, 1350-2. Br J Nutr. 2007 Oct;98 Suppl 1:S29-35. Nutr Rev. 2002 Oct;60(10 Pt 1):308-26. J Nutr. 2007 Oct;137(10):2171-84. Asian Pac J Cancer Prev. 2007 Apr-Jun;8(2):167-77.)
A University of Arizona study says vitamin C fights fat. Women of normal weight had 25-30% higher blood levels of vitamin C than overweight and obese women. Researchers concluded low levels of vitamin C increases your risk of being overweight. (J Nutr. 2007 Jul;137(7):1757-62.)
Here are other good reasons to take 500-1000 mg vitamin C a day:
Vitamin C reduces colds. Recent Japanese research found that downing 500 mg of vitamin C a day cut odds of getting 3 or more colds over 5 years by 66%. And taking 1,000 mg daily can cut colds short by a day, say experts at the Linus Pauling Institute. (Eur J Clin Nutr. 2006 Jan;60(1):9-17)
Vitamin C prevents heart disease. A study of more than 290,000 adults found that those who took more than 700 mg of vitamin C daily were 25% less apt to develop heart disease than non-vitamin C takers. (Am J Clin Nutr. 2004 Dec;80(6):1508-20.)
Vitamin C prevents strokes. Among a study done in Japan, those with highest blood levels of vitamin C were 29% less apt to have a stroke than those with the lowest levels of vitamin C. (Stroke. 2000 Oct;31(10):2287-94.)
Vitamin C improves arteries. Ability of arteries to relax and dilate to allow proper blood flow is essential to heart functioning. Taking 500 mg vitamin C daily has been shown to improved blood vessel dilation in those with atherosclerosis, angina, and congestive heart failure. (J Heart Lung Transplant. 2006 Apr;25(4):426-33. Angiology. 2004 Nov-Dec;55(6):653-60. Circulation. 2003 Sep 2;108(9):1059-63. Epub 2003 Aug 11. Hypertension. 2002 Dec;40(6):804-9.)
Vitamin C drops blood pressure. Taking 500 mg of vitamin C reduced systolic blood pressure 9% after a month in a group of people with high blood pressure. (Hypertension. 2002 Dec;40(6):804-9.)
Vitamin C reduces risk of cancer. Taking vitamin C supplements may reduce the risk of lung and breast cancer. Further, high doses of intravenous vitamin C may help treat cancer, says Dr. Mark Levine at the National Institutes of Health. Injections of 15,000 mg to 65,000 mg vitamin C twice a week for two to ten months resulted in complete remissions of various cancers. Note: High oral doses of vitamin C are not sufficient to treat cancer, but may play a role in preventing it. (CMAJ. 2006 Mar 28;174(7):937-42.)
Vitamin D
Vitamin D is a fat-soluble vitamin that can be acquired from certain foods, primarily fish and dairy products, as well as in some fortified foods. It is also formed in the skin as a result of direct exposure to sunlight. Vitamin D is required for the absorption and utilization of calcium and phosphorus. It is a vital nutrient for bone health because the body can only absorb calcium when vitamin D is present. A severe deficiency can result in rickets in children, and osteomalacia, a similar disorder, in adults. Continuing research shows just how important vitamin D is in preventing many diseases and disorders.
Millions of Americans are deficient in vitamin D, but don't know it, says Michael F. Holick, MD, director of the Vitamin D, Skin and Bone Research Laboratory at Boston University Medical Center. This deficiency leads to many debilitating chronic diseases, he says.
Some surprising connections:
Arthritis, fibromyalgia, muscle weakness and aching bones are often signs of vitamin D deficiency, says Dr. Holick. Italian researchers found that greater intake of vitamin D was associated with a lower risk of autoimmune diseases, such as rheumatoid arthritis, as well as a significant clinical improvement for those suffering from these diseases. (Autoimmun Rev. 2007 Nov;7(1):59-64. Epub 2007 Aug 14.)
Cancer: Consuming more than 645 IU vitamin D daily cuts risk of colon polyps. (JAMA. 2003 Dec 10;290(22):2959-67.) Vitamin D deficiency has been associated with increased risk of common cancers, such as breast, colon, lung, prostate and pancreatic cancer cells. (Am J Clin Nutr. 2008 Apr;87(4):1080S-6S.)
Heart disease: Raising vitamin D blood levels lowered blood pressure as much as medication does, Holick found. (Am J Clin Nutr. 2008 Apr;87(4):1080S-6S.) In Dutch women, taking vitamin D supplements prevented loss of elasticity in arteries. (Thromb Haemost. 2004 Feb;91(2):373-80.)
Osteoporosis: Vitamin D beat calcium in preventing bone fractures in a Harvard study. Consuming 700-800 IU of vitamin D daily (compared with 400 IU) cut women's risk of a broken hip by 26%. (JAMA. 2005 May 11;293(18):2257-64.) Calcium alone showed no protection. Vitamin D deficiency makes it difficult for the body to absorb calcium and has also been linked to reduced muscle function and increased risk of falling and broken bones. (J Bone Miner Res. 2007 Dec;22 Suppl 2:V59-63.)
Multiple sclerosis: Women who took 400 IU or more vitamin D in supplements and ate vitamin D-rich food were 50% less apt to develop multiple sclerosis, compared with women getting little vitamin D in Harvard studies. (Neurology. 2004 Jan 13;62(1):60-5.)
Vitamin E
Vitamin E is a fat-soluble essential nutrient that is most noted for its powerful antioxidant activity. It plays an important role in the prevention of cancer and cardiovascular disease. As well, it is vital in promoting normal blood clotting, aids in preventing cataracts, improves circulation and is necessary for tissue repair. It also promotes healthy hair and skin, slows aging and helps to prevent age spots. A deficiency of vitamin E may eventually result in damage to nerves and red blood cells. Infertility in both women and men has been linked with a deficiency in this vitamin. (Bartali, et al JAMA 2008;299(3):308-315.)
Despite some recent reports questioning the safety and effectiveness of vitamin E, experts declare vitamin E safe and beneficial. Dr. Maret Trabor, a noted worldwide expert on vitamin E safety at Oregon State University, says there is no evidence whatsoever in animals or humans that taking up to 800 IU vitamin E daily has caused any harm of any type. (Free Radic Biol Med. 2008 Mar 15;44(6):1203-8. Epub 2007 Dec 23.)
The confusion comes from an erroneous statistical meta-analysis that included only studies on elderly sick people, not healthy people, and excluded studies showing vitamin to be effective and safe, says Dr. Trabor.
Indeed, impeccable research thoroughly contradicts claims that vitamin E is unsafe and ineffective.
The largest, longest clinical study ever done on vitamin E found it utterly safe with dramatic lifesaving benefits. In the National Institutes of Health study, 40,000 healthy women, took 600 IU of vitamin E or a placebo every other day for ten years. During that entire time, no evidence of harm from vitamin E emerged. Instead, the vitamin E cut the women's odds of heart-related deaths, including cardiac arrest, by an unexpected 24%, reported Harvard investigator Julie Buring in March of 2005. (JAMA. 2005 Jul 6;294(1):56-65.)
Long-term use of vitamin E also cut risk of ALS (Lou Gehrig's) deaths by 62% and of prostate cancer by 50%. Vitamin E also helped fight Alzheimer's, cataracts, macular degeneration, infections (including colds and flu,) and low immunity in other current research. (Ann Neurol. 2005 Jan;57(1):104-10. Cancer Epidemiol Biomarkers Prev. 1999 Oct;8(10):887-92. Mol Aspects Med. 2007 Oct-Dec;28(5-6):591-606. Epub 2007 Jan 11. Ann Epidemiol. 2000 Feb;10(2):125-34. Ann N Y Acad Sci. 2004 Dec;1031:96-101)
Experts say vitamin E is not a magic bullet alone and they advise taking it together with several antioxidants, such as vitamin C, alpha lipoic acid and CoQ10, because they all work as a network to keep you healthy. However, worries that vitamin E is harmful at doses of 400-800 IU are groundless. The Institute of Medicine/National Academy of Sciences sets the upper safe limit for vitamin E at 1,500 IU daily.
Thiamine (Vitamin B1)
Thiamine is one of the B-complex vitamins with a critical enzymatic role in energy production within the mitochondria (energy factories) of all cells. Both nerve and muscle cells have high concentrations of thiamine. Shortages of this vitamin affect nervous, cardiovascular and muscular systems. (Ryoikibetsu Shokogun Shirizu. 2001;(36):404-6. Sports Med. 1985 May-Jun;2(3):175-97. Congest Heart Fail. 2007 Jul-Aug;13(4):244-7. Eur J Neurol. 2006 Oct;13(10):1078-82.)
Severe deficiencies may result in brain cell damage, dementia and poor motor coordination. In fact, studies show deficiencies of a form of thiamine in the brains of Alzheimer's patients. However, there is no good evidence that high doses of thiamine can reverse the symptoms of Alzheimer's or delay its progression. (Ann N Y Acad Sci. 2000 Apr;903:353-6. Rinsho Shinkeigaku. 1994 Jun;34(6):599-601. Metab Brain Dis. 1998 Mar;13(1):43-53.)
Thiamine is considered very safe with no known toxic effects in humans at doses up to 200 mg a day, according to the Institutes of Medicine.
Riboflavin (Vitamin B2)
Riboflavin functions in two very important enzymes involved in the production of energy. It is also involved in red blood cell production and helps the body to produce an important natural antioxidant, glutathione. A riboflavin deficiency may result in cracks around the mouth, burning tongue and skin changes. Deficiencies can occur in people with long-standing infections such as HIV, liver disease, alcoholism and cancer. Having low dietary levels of riboflavin have been linked to certain cancers, as well as carpal tunnel syndrome, Crohn’s disease, multiple sclerosis, atherosclerotic heart disease and rheumatoid arthritis.
As well, riboflavin is thought to play a role in cataract prevention. High dietary intake of riboflavin is associated with a reduced risk of cataracts. Carpal tunnel syndrome has been shown to be alleviated with a regimen of riboflavin and vitamin B6. According to the German researchers, taking riboflavin regularly may help to reduce the incidence and shorten the duration of migraine headaches. (Indian J Med Res. 1998 Nov;108:182-90. Am J Clin Nutr. 2003 Jun;77(6):1352-60. Arterioscler Thromb Vasc Biol. 2002 Mar 1;22(3):488-91. Atherosclerosis. 1989 Jan;75(1):1-6. Arch Latinoam Nutr. 2001 Jun;51(2):113-21. Ann N Y Acad Sci. 1990;585:295-301. Eur J Neurol. 2004 Jul;11(7):475-7.)
Niacin (Vitamin B3)
Niacin is an essential nutrient that is needed for proper circulation and healthy skin. It plays an important role in the functioning of the nervous system, in the metabolism of fats, carbohydrates and proteins. It also aids in the production of hydrochloric acid, which is needed in the digestive system.
A severe deficiency of niacin is known to cause pellagra, a condition characterized by dementia. Other symptoms that may be related to a deficiency include headaches, indigestion, depression, low blood sugar, fatigue, weakness and inflammation. (Eur Child Adolesc Psychiatry. 2007 Oct;16(7):417-20. Am J Clin Nutr. 2007 Jan;85(1):218-24. Parkinsonism Relat Disord. 2005 Nov;11(7):413-20. Epub 2005 Sep 23. Int J Dermatol. 2004 Jan;43(1):1-5. Alcohol Alcohol. 1998 Jul-Aug;33(4):317-36.)
Niacin joins other B vitamins (B12, B6 and folic acid) as a protector of the brain against Alzheimer's disease and age-related mental decline in general, according to a major new study by Chicago's Rush Institute for Healthy Aging. Older men and women who consumed the most niacin in foods (about 22 mg daily) were 80% less apt to develop Alzheimer's and 44% less likely to suffer cognitive decline than those who took the least: about 14 mg niacin daily. (J Alzheimers Dis. 2006 Aug;9(4):435-43. J Neurol Neurosurg Psychiatry. 2004 Aug;75(8):1093-9.)
Multiple studies have made niacin a well-accepted treatment for high cholesterol. It has shown to have significant benefits on levels of high-density cholesterol (HDL or "good” cholesterol"), showing better results than some prescription drugs. (J Am Coll Cardiol. 2008 Apr 22;51(16):1564-72. Fundam Clin Pharmacol. 2007 Nov;21 Suppl 2:5-6.)
Vitamin B6
Vitamin B6 is an essential nutrient needed to process proteins, carbohydrates and fats. It is involved in a wide variety of chemical reactions in the body, including the production of important neurotransmitters, red blood cells and prostaglandins. It is also critical in maintaining hormonal balance and immune function. Vitamin B6 is typically low in depressed people, and these people usually respond well to B6 supplementation. Deficiencies in this nutrient could lead to anemia, acne, arthritis, depression, hair loss, impaired wound healing, flaky skin and many more disorders. (Nutr Hosp. 2007 Jan-Feb;22(1):7-24. Lancet. 1980 Oct 4;2(8197):750-1. Atherosclerosis. 2008 May;198(1):223-7. Epub 2007 Oct 22. Cochrane Database Syst Rev. 2003;(4):CD004393.)
Vitamin B6 helps protect the heart and blood vessels by working with folic acid and vitamin B12 to reduce blood levels of toxic homocysteine. It has also found to be effective in helping to prevent lung cancer, oxalate-type kidney stones and premenstrual syndrome. (JAMA. 2008 May 7;299(17):2027-36. Evid Rep Technol Assess (Full Rep). 2006 May;(139):1-117. J Endourol. 1999 Nov;13(9):629-31. J Am Coll Nutr. 2000 Feb;19(1):3-12.)
Intake of vitamin B6 has been linked to weight management. Men and women, average age 55, who said they took B6 for a period of ten years gained less weight than non-users. For example, obese women who did not take B6 gained two and a half times more weight in a decade than women who took more than 35 mg of vitamin B6 daily. Specifically, the high B6 users gained only six pounds over ten years, women taking less than 35 mg daily gained 7.5 pounds and those who took no vitamin B6 gained a hefty 16 pounds! (J Altern Complement Med. 2005 Oct;11(5):909-15.)
Folate (Folic Acid)
Folic acid, a B vitamin, is critically important in suppressing the blood protein homocysteine which has been linked to heart disease, strokes and dementia. The vitamin also may reduce the risk of birth defects and certain cancers.
What’s the right dose? 800 mcg, even though typical multis contain half that--400 mcg. 800 mcg is the optimal dose needed to control homocysteine, say British researchers at the Archives of Internal Medicine. They tested daily doses of 200, 400, 800 or 1,000 mcg of folic acid--or a placebo--on heart patients for three months.
All doses worked, but 800 mcg caused the most dramatic drop--23%, expected to reduce heart disease by 15%. Upping the dose to 1,000 mcg daily was no more effective. (Arch Intern Med. 2001 Mar 12;161(5):695-700.)
Alzheimer's and folic acid: A dramatic new double-blind Dutch study shows that taking 800 mcg of folic acid daily slowed expected age-related memory decline by more than five years! On tests of cognitive functioning, the folic acid-takers scored astonishingly better on tests, showing their memory was as good as someone 5.4 years younger. Blood levels of homocysteine decreased about 25%, suggesting that may be a major way folic acid stalls brain aging. (Alzheimer's Association conference, Washington, DC, June 21, 2005.)
Folic acid and cancer: Much research ties low levels of folic acid to various cancers. Indeed, taking multi-vitamins with folic acid (about 400 mcg) for 15 years cut colon cancer risk an astonishing 75% in 88,000 female nurses in a Harvard study. Foods high in folate did not cut cancer risk. (Ann Intern Med. 1998 Oct 1;129(7):517-24.)
Drinking alcohol boosts risk of breast cancer, but not if you get 600 mcg or more of folic acid daily, says Harvard's Walter Willett. The extra folic acid cancels the added risk, he says. (Cancer Causes Control. 1995 Jan;6(1):45-56.)
The Anti-Aging Bottom Line: Folic acid is a vital daily nutrient that at the 800 mg dosage level, helps to reduce the risk of heart disease, strokes, Alzheimer’s and dementia ,and certain cancers .
Vitamin B12
Vitamin B12 is an essential water-soluble B vitamin. It is often referred to as the anti-stress vitamin because it is believed to help support the immune system and to help the body adapt better to stressful situations. It is needed to prevent anemia by helping with the utilization of iron. It also works together with folic acid in the formation of red blood cells. Additionally, B12 plays a key role in the proper digestion and absorption of foods, as it is needed for the synthesis of protein and other macronutrients. It is crucial in the production of energy because of its role in the metabolism of carbohydrates and fats. (Nippon Rinsho. 2008 Mar;66(3):530-3. Tenn Med. 2008 Feb;101(2):35-6.)
A deficiency in vitamin B12 can lead to digestive disorders, chronic fatigue, depression, anemia, nervousness, memory loss, ringing in the ears, enlargement of the liver, and eye disorders, among other symptoms. Since vitamin B12 is available almost exclusively from animal products, it is crucial that vegetarians supplement B12 in their diet. People who are using anticoagulant medications should also be sure to supplement vitamin B12, as these medications may block the absorption of B12 in the digestive track. It is also important to keep in mind that absorption of B12 is thought to decline with age. (Tenn Med. 2008 Feb;101(2):35-6. Gen Hosp Psychiatry. 2008 Mar-Apr;30(2):185-6. Biomacromolecules. 2005 Sep-Oct;6(5):2462-7.)
Vitamin B12 is essential for keeping the nervous system functioning into old age. Deficiencies of B12 have caused symptoms similar to those of Alzheimer's, including dementia. Yet deficiencies of B12 are widespread in the U.S., especially among older people, suggesting that some cognitive decline and dementia may be due to a B12 deficiency. It's well established that high doses of B12 are needed to suppress homocysteine, a blood toxin, linked to dementia and Alzheimer's, as well as heart disease. (Lancet Neurol. 2004 Oct;3(10):579-87. J Alzheimers Dis. 2006 Aug;9(4):361-80. Neurol India. 2004 Sep;52(3):310-8.)
Biotin
Biotin is a member of the B vitamin family which aids in the manufacture and utilization of fats and amino acids. It is an essential nutrient that plays a role in glucose-stimulated insulin secretion, glucose uptake by the liver, and suppressing glucose synthesis in the presence of high blood sugar. It is because of its role in glucose metabolism that it may improve blood sugar control in individuals with diabetes. (Curr Opin Gastroenterol. 2006 Mar;22(2):140-6. J Nutr Biochem. 2005 Jul;16(7):424-7. Ageing Res Rev. 2004 Jul;3(3):303-18.)
Deficiencies can show up as dry skin, high blood sugar, hair loss, depression, anemia and loss of appetite. (Curr Opin Pediatr. 2006 Aug;18(4):417-22. Ageing Res Rev. 2004 Jul;3(3):303-18.)
Biotin supplementation has been shown to enhance insulin sensitivity and improve the utilization of blood sugar. It is thought that biotin increases the activity of the enzyme glucokinase, which is involved in the utilization of blood sugar by the liver. Some studies have shown both chromium and biotin to help with diabetes management. One study showed that people taking a combination of chromium and biotin had a significant reduction in blood sugar. The participants also showed a 6% reduction in cholesterol levels. (J Nutr Biochem. 2005 Jul;16(7):424-7. J Nutr Biochem. 2005 Jul;16(7):419-23. Diabetes Metab Res Rev. 2008 Jan-Feb;24(1):41-51.)
Some research has shown that biotin promotes healthy hair and strengthens nails. Studies have shown that biotin supplementation (2.5 mg/day) can produce a 25% increase in the thickness of the nail plate and up to 91% of patients diagnosed with brittle nails experience noticeable improvement. (Cutis. 1993 Apr;51(4):303-5. J Drugs Dermatol. 2007 Aug;6(8):782-7.)
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Pantothenic Acid (B5)
Pantothenic acid, also known as vitamin B5, along with the other B vitamins, plays a role in the production of energy, as it helps to metabolize proteins, fats and carbohydrates. It also aids in the utilization of vitamins, in the formation of adrenal hormones and in the production of antibodies. (Chem Biol Interact. 2006 Oct 27;163(1-2):94-112. Epub 2006 May 1. Curr Opin Gastroenterol. 2006 Mar;22(2):140-6.)
Deficiencies of vitamin B5 are generally rare, and can appear as different symptoms including fatigue, a tingling feeling in the hands, a burning sensation in the feet, headache and nausea. (Blood. 1985 Dec;66(6):1288-91. J Indian Med Assoc. 1967 Jun 16;48(12):585-6. Rinsho Shinkeigaku. 1989 Jun;29(6):741-6. Med Hypotheses. 1995 May;44(5):403-5.)
This B vitamin is necessary to carry out many chemical reactions vital to life. This includes the synthesis of essential fats, cholesterol and the neurotransmitter, acetylcholine, which is critical for encoding memory, and is lowered in the brains of Alzheimer's patients. (Stat Med. 2004 Nov 15;23(21):3287-305.)
Calcium
Calcium is the most prevalent mineral in the body. It is famous for its chief role in the formation and maintenance of strong bones and teeth. Did you know that calcium is also important for cardiovascular, nerve and muscle health? In order for calcium to function correctly in your system, it must be accompanied by several other minerals, most notably magnesium. (Neonatal Netw. 2008 Jan-Feb;27(1):57-63.)
Deficiencies usually show up in people with malabsorption problems. Prolonged bed rest can also lead to a leeching of calcium from the body. Symptoms of a deficiency can include muscle cramps and spasms, hair loss, nausea, headache, anxiety and poor tooth and bone formation. (Ther Umsch. 2007 May;64(5):259-63.)
Many Americans don't get enough calcium. On the other hand, some older people overdo it with calcium supplements believing it's a magic bullet against fragile bones, fractures and osteoporosis. Calcium is important in building and maintaining strong bones, but is only one of several nutrients involved; vitamin D, the B vitamins and magnesium are also important in bone density. (Am J Clin Nutr. 2005 May;81(5):1232S-1239S. Curr Pharm Des. 2003;9(32):2687-704.)
Calcium need not be excessive to be effective. In a major Tufts study, taking only 500 mg calcium and 700 IU vitamin D daily cut the risk of non vertebral fractures in older men and women by 42%. Vitamin D enhances calcium activity. (Nutr Rev. 1998 May;56(5 Pt 1):148-50.)
It's not necessary for everyone to take 1200-1500 mg of calcium supplements daily, as often recommended, says Katherine Tucker, Friedman School of Nutrition at Tufts. A 700-800 mg daily supplement is usually enough. You typically get 500-600 mg of calcium daily from foods, so it adds up. More is not better, according to research.
Magnesium
Magnesium is involved in the activation of many enzymes within the body. It assists in calcium and potassium uptake. Magnesium deficiencies are extremely prevalent in the US, particularly in older people. Symptoms of magnesium deficiency include fatigue, mental confusion, irritability, heart disturbances, muscle cramps and tension, and a predisposition to stress and insomnia. (Curr Opin Lipidol. 2008 Feb;19(1):50-6. Magnes Res. 2007 Jun;20(2):107-29. Am J Ther. 2007 Jul-Aug;14(4):375-85.)
Magnesium plays a big role in the uptake of calcium. It is needed to help prevent the calcification of soft tissue. Since magnesium helps to break down calcium, it has also been shown that combining magnesium with vitamin B6 may prevent calcium oxalate kidney stones. Magnesium also protects the heart against stress caused by sudden blood pressure changes. Deficiencies in magnesium may be one of the root causes for many heart-related health problems. (Nutr Rev. 1967 Oct;25(10):304-5. Urologe A. 1982 Jan;21(1):52-8. Magnes Res. 2005 Dec;18(4):275-84.)
According to the University of Maryland Medical Center, magnesium shows to be a promising treatment to many conditions including migraine headaches, inflammatory bowel disease, heart disease, diabetes, attention deficit/hyperactivity disorder, asthma, emphysema, osteoporosis and many other disorders. (Headache. 2006 Oct;46 Suppl 2:S61-8. Aliment Pharmacol Ther. 2005 Feb 15;21(4):435-44. Magnes Res. 2005 Dec;18(4):275-84. Curr Opin Lipidol. 2008 Feb;19(1):50-6. J Nutr Health Aging. 2006 Sep-Oct;10(5):377-85. Curr Opin Pulm Med. 2008 Jan;14(1):70-6. Clin Chest Med. 1992 Dec;13(4):723-40. Crit Rev Food Sci Nutr. 2006;46(8):621-8.)
Zinc
Zinc is an essential trace mineral found in almost every cell in the body. It is a component of approximately 300 enzymes. Zinc functions in more enzymatic reactions than any other mineral and low zinc levels affect almost every system of the body. Zinc is especially important to immune function, wound healing, sexual functions, sensory functions and skin health. (Yakugaku Zasshi. 2008 Mar;128(3):333-9. Arch Immunol Ther Exp (Warsz). 2008 Jan-Feb;56(1):15-30. Epub 2008 Feb 5. Southeast Asian J Trop Med Public Health. 1997;28 Suppl 2:78-82. J Pediatr Endocrinol Metab. 1999 Sep-Oct;12(5):589-601.)
Although severe zinc deficiency is rare in the U.S., it is thought that many Americans, especially older people, are mildly deficient. Dietary surveys indicate that the average person only gets 47-67% of the RDA. Zinc deficiency is also suspected to be a major factor in the development of Alzheimer’s. (Nippon Ronen Igakkai Zasshi. 2007 Nov;44(6):677-89. J Alzheimers Dis. 2005 Nov;8(2):161-70; discussion 209-15.)
Zinc possesses some direct antiviral activity, including antiviral activity against several viruses which can cause the common cold. (PLoS Genet. 2008 Jan;4(1):e21.)
Selenium
Selenium is a trace mineral that is essential to sustain life. It is recognized as being a powerful antioxidant that works especially well when paired with vitamin E. The potent duo works by scavenging free radicals to help prevent them from damaging cells in the body. It is also needed to help the immune system function optimally, and helps in the formation prostaglandins (a substance that affects blood pressure). (J Nutr. 2007 May;137(5):1338-40. Curr Opin Anaesthesiol. 2008 Apr;21(2):148-54. Arch Immunol Ther Exp (Warsz). 2007 Sep-Oct;55(5):289-97. Curr Opin Lipidol. 2008 Feb;19(1):43-9.)
It is important to note that people who smoke have an increased need for selenium, as tobacco decreases the availability of this nutrient from the digestive tract. Other factors that increase the need of selenium are exposure to radiation, undergoing chemotherapy and being chronically exposed to other environmental toxins. (Sci Total Environ. 2006 Jul 31;366(1):101-11. Epub 2005 Nov 11. Clin J Oncol Nurs. 2001 Jul-Aug;5(4):181-2.)
There is strong evidence that selenium helps prevent certain cancers. A blockbuster study showed that taking 200 mcg of selenium (selenomethionine) daily for five years reduced overall cancer rate by 42% and cancer deaths by 52%. In the study by Dr. Larry Clark, University of Arizona, selenium was particularly potent against colorectal cancer--reducing risk 64%--and prostate cancer--reducing risk by 69%. (Br J Urol. 1998 May;81(5):730-4. JAMA. 1996 Dec 25;276(24):1957-63.)
Running low on selenium also exposes you to more virulent viruses leading to infections, say USDA researchers.
Selenium is a trace element; it is only needed in small amounts. Taking too much can be toxic, so limit doses to 200 mcg daily, according to the Institutes of Medicine.
Chromium
You need chromium, a trace mineral, to properly burn carbohydrates and fats. Chromium boosts the activity of insulin, and a lack of chromium promotes insulin resistance and high blood sugar that may trigger type 2 diabetes. Since chromium is highly involved in the metabolism of glucose, it is needed to maintain energy levels. (Diabetes Technol Ther. 2006 Dec;8(6):677-87.)
Deficiencies in chromium can lead to glucose intolerance, fatigue, anxiety and an increased risk of arteriosclerosis. (Br J Nutr. 2007 Aug;98(2):326-31. Epub 2007 Apr 3. Harv Mens Health Watch. 2007 Jan;11(6):6-7.)
Much research shows that taking chromium can help prevent diabetes onset and even reverse diabetic symptoms by normalizing insulin, says Richard Anderson, PhD, a USDA researcher who has extensively studied chromium. He advises taking 200 mcg of chromium daily to help prevent high insulin, blood sugar and diabetes, especially if you are borderline diabetic.
Chromium also fights diabetes symptoms, such as thirst and fatigue, studies show. Recent Israeli research showed that 200 mcg chromium picolinate twice a day for three weeks reduced diabetics' blood glucose by 26% and cholesterol by 9%. (Int J Vitam Nutr Res. 2004 May;74(3):178-82.)
Copper
Copper is an important essential trace mineral. It aids in many functions of the body, including the formation of bone, hemoglobin and red blood cells. Along with zinc and vitamin C, it works in balance to form elastin. It also plays a role in the production of collagen and melanin. (Philos Trans R Soc Lond B Biol Sci. 1981 Aug 14;294(1071):91-104.) Copper is required for proper iron absorption and assimilation. (Science. 1981 Sep 18;213(4514):1332-8.) A copper deficiency can result in an iron deficiency anemia. Osteoporosis can be one of the early warning signs of a deficiency. (Proc Nutr Soc. 2002 May;61(2):181-5.) Other signs of a deficiency could include baldness, diarrhea, skin sores, weakness and impaired respiratory functioning. (J Toxicol Environ Health B Crit Rev. 2007 Apr-May;10(3):157-222.)
The estimated safe and adequate intake of copper for adults is 1.5-3 mg daily, according to the Institutes of Medicine. Since nutrients such as vitamin C and zinc can interfere with copper absorption, the dosage recommendation for copper is often based on zinc intake. It is estimated that the optimal ratio of zinc to copper is 10:1, or 1 mg of copper for every 10 mg of zinc.
Many studies suggest that taking a supplement containing copper may be beneficial to healing burn wounds since it helps in the production of collagen and elastin. (J Trace Elem Med Biol. 2007;21 Suppl 1:44-8. Epub 2007 Oct 31.) There have been animal studies done that indicate that oral copper supplements reduce the development and progression of arthritis. (Crit Rev Food Sci Nutr. 2005;45(3):145-64.)
Manganese
Manganese functions in many enzyme systems in the body, including in the enzymes involved in blood sugar control, energy metabolism and thyroid hormone function. Manganese also functions in the antioxidant enzyme, superoxide dismutase (SOD). This enzyme is responsible for preventing the superoxide free radical from destroying cellular components. Without SOD, cells are susceptible to damage and inflammation. Manganese supplementation has been shown to increase MnSOD (manganese super oxide dismutase) activity, indicating increased antioxidant activity that protects the body from the damaging effects inflammation. (Agents Actions Suppl. 1981;8:145-64. Neurotoxicology. 1987 Fall;8(3):451-62. Neurotoxicology. 2007 Sep;28(5):951-6. Epub 2007 May 13.)
Manganese is an important cofactor in the key enzymes of glucose metabolism. Diabetics have been shown to have just one-half the manganese of normal individuals. (Nutr Rev. 1968 Jul;26(7):207-9.)
Deficiencies of manganese may result in infertility, weakness and possibly seizures. It is estimated that most people require about 2 mg per day. It is also said that people with arthritis tend to have low levels of MnSOD. Since manganese is thought to increase MnSOD levels, supplementation may be beneficial to a person with arthritis. (Neurotoxicology. 1999 Apr-Jun;20(2-3):205-12. J Clin Exp Neuropsychol. 2007 Feb;29(2):113-26. Free Radic Res Commun. 1991;15(5):297-301. Dis Markers. 2003-2004;19(6):263-5.)
Açai berry extract
Açai berries are considered to have one of the highest antioxidant contents compared to any other fruit on the earth. It is because of açai’s powerful antioxidant levels that it is considered a potent anti-aging berry.
In 2006, a study performed at the University of Florida showed that açai fractions containing polyphenolics could reduce proliferation of HL-60 leukemia cells in vitro. This was most likely due to increased rapid cell death (apoptosis) as fractions were also found to activate caspase-3 (an enzyme important in apoptosis) which was inversely correlated to cell death. (Del Pozo-Insfran D et al., J Agric Food Chem. 2006 Feb 22;54(4):1222-9.).
A recent report using a standardized oxygen radical absorbance capacity or ORAC analysis on a freeze-dried açai powder found that this powder showed a high antioxidant effect against a free radical known as peroxyl radical. Its antioxidant activity is approximately 10% more than lowbush blueberry or cranberry on a dry weight basis (Schauss AG et al. J Agric Food Chem. 2006 Nov 1;54(22):8604-10).
Resveratrol
Resveratrol is a potent antioxidant. It is the antioxidant that red wine is so popular for. It can be found in red grape skins, purple grape juice, mulberries and in smaller quantities it, can be found in peanuts.
In studies, resveratrol has been shown to protect against cancer, heart disease, and viruses. It has also been shown in several studies to extend lifespan. (Pirola L, Fröjdö S. IUBMB Life. 2008 Apr 17;60(5):323-332. Das S, Das DK. Recent Patents Cardiovasc Drug Discov. 2007 Jun;2(2):133-8. de la Lastra CA, Villegas I. Biochem Soc Trans. 2007 Nov;35(Pt 5):1156-60.)
Quercetin
Quercetin is the most active of the bioflavonoids (antioxidant components found in plants) as research has indicated. It is a powerful antioxidant found in the skins of fruits and vegetables. Many medicinal plants owe much of their activity to quercetin. It has long been known as an important substance with possible anti-cancer effects. (Boots AW, Haenen GR, Bast A. Eur J Pharmacol. 2008 Mar 18 [Epub ahead of print])
There have been many studies conducted on quercetin. One study shows that quercetin inhibits the activity of a protein that plays a role in the growth of tumors. (Hung H. Forum Nutr. 2007;60:146-57.)
Quercetin has been shown to have anti-inflammatory properties because it directly inhibits several initial processes of inflammation. It inhibits both the manufacture and release of histamine and other inflammatory mediators. Therefore, it can be a good treatment to help relieve allergies. (Shaik YB et al. J Biol Regul Homeost Agents. 2006 Jul-Dec;20(3-4):47-52. Min YD et al. Inflamm Res. 2007 May;56(5):210-5.) It also may be helpful for arthritis due to its anti-inflammatory properties. (Khanna D et al. Curr Opin Pharmacol. 2007 Jun;7(3):344-51. Epub 2007 May 1.)
Ginkgo Biloba
Ginkgo biloba is a powerful antioxidant herb best known for its brain-boosting properties. It has been used medicinally for thousands of years and is one of the best selling herbs today in the U.S. One of its main functions is its ability to enhance circulation. It has the ability increase oxygen supply to the brain, heart and all other body parts. (Heiss WD. Bull Schweiz Akad Med Wiss. 1980 Apr;36(1-3):183-207. Wu Y et al. Planta Med. 2007 Jun;73(7):624-8.) Ginkgo is also known to have anti-aging properties. (Chan PC et al. J Environ Sci Health C Environ Carcinog Ecotoxicol Rev. 2007 Jul-Sep;25(3):211-44.) It also may lower blood pressure (Jezova D et al. J Physiol Pharmacol. 2002 Sep;53(3):337-48.) and inhibit blood clotting. (Please note: One should consult a doctor before using ginkgo biloba in combination with blood-thinning medications.)
There have been several studies that indicate the positive effects of using ginkgo for dementia. Overall, the scientific literature suggests that ginkgo may be beneficial to people with the early stages of Alzheimer’s disease and dementia. (Ahlemeyer B, Krieglstein J. Cell Mol Life Sci. 2003 Sep;60(9):1779-92. McKenna DJ, Jones K, Hughes K. Altern Ther Health Med. 2001 Sep-Oct;7(5):70-86, 88-90.)
Research has suggested that ginkgo may improve eye blood flow, and possibly help glaucoma and macular degeneration. (Wimpissinger B et al. Acta Ophthalmol Scand. 2007 Jun;85(4):445-9.)
Alpha Lipoic Acid
Alpha lipoic acid is exceptionally potent, ranking above even vitamins E and C in antioxidant activity. (Gen Pharmacol. 1997 Sep;29(3):315-31.) It has unique abilities to enter the brain, and help rev up mental and physical energy. It shows promise in helping prevent and repair degeneration of brain cells and to slow progression of neurodegenerative diseases, such as Alzheimer's. (Pharmacol Ther. 2007 Jan;113(1):154-64. Epub 2006 Sep 20. Ann Clin Psychiatry. 2005 Oct-Dec;17(4):269-86. Front Biosci. 2004 Sep 1;9:3447-52.)
Dr. Lester Packer, University of Southern California, calls alpha lipoic acid a "universal" antioxidant that offers protection against an aging brain, declining memory, strokes, heart disease, cancer and cataracts. In high doses (200-600 mg daily), alpha lipoic acid is used to prevent and lessen the symptoms of diabetic neuropathy. (Free Radic Biol Med. 1997;22(1-2):359-78. Nutrition. 2001 Oct;17(10):888-95.)
Alpha lipoic acid works best as an anti-aging agent as part of a network of other antioxidants, such as vitamin E and C and CoQ10, as combined in a multi-nutrient supplement.
Grape Seed Extract
Extracts from the skin surrounding the seeds of red grapes contain proanthocyanidins, one of the most beneficial groups of plant flavonoids. These powerful antioxidants have been shown to have up to 50 times the free radical fighting activity of vitamins C and E. Proanthocyanidins are particularly effective at fighting against free radicals because their chemical structure allows them to be incorporated into cell membranes in the body and to protect the cell from damage by both fat- and water-soluble free radicals. These antioxidants are thought to offer protection against heart disease, cancer, accelerated aging and other diseases linked to oxidative damage. Several studies have indicated that heart disease is less frequent in people who consume higher levels of dietary flavonoids. (Mutat Res. 2003 Feb-Mar;523-524:87-97. Ann N Y Acad Sci. 2002 May;957:260-70. Ann N Y Acad Sci. 2002 May;957:250-9.)
ActiVin®, a patented, highly researched grape seed extract, is an excellent source of antioxidants called OPC’s (oligomeric proanthocyanidins). These antioxidants are considered the magic disease-fighters in red wine. In fact, 50 mg of ActiVin, is said to provide the antioxidant equivalent of four glasses of zinfandel.
As the Environmental Nutrition newsletter notes, ActiVin is the most researched of all grape seed extracts, and other grape seed extracts may not equal ActiVin. The newsletter also reports, “Researchers believe the unique profile of the OPC’s in ActiVin may help protect against heart disease by lowering cholesterol, keeping blood pressure in check and perhaps through anti-inflammatory action.”
The Journal of Medicine published a preliminary study conducted on 40 adults. It found that ActiVin and chromium together lowered total cholesterol by 16.5% and LDL’s (“bad” low-density lipoprotein cholesterol) by 20%. (J Med. 2000;31(5-6):227-46.)
Green Tea Extract
Green tea is produced from the Camellia sinensis plant, from which black tea is also produced. The difference between green and black tea is that with green tea, the leaves are steamed when fresh, which does not allow for the oxidation which occurs with black tea. Because oxidation does not take place, the green tea leaves are higher in polyphenols with potent antioxidant and anticancer properties.
A flurry of new studies suggests that green tea has wide-spectrum activity against heart disease, infections, diabetes, high blood pressure, age-related cognitive decline, Alzheimer disease, osteoporosis, arthritis, gum disease, weight gain, and more.
Green tea possesses unique antioxidants (mainly EGCG or epigallocatechin gallate and catechins) that act as highly potent antioxidant agents, artery and heart protectors, blood sugar regulators, cholesterol and blood pressure reducers, antiviral and antibacterial agents, immune boosters, anti-inflammatories, calorie and fat burners, brain cell guardians, and overall inhibitors of the aging process.
Here is a run-down of the exciting research on green tea and its main unique antioxidants, EGCG and catechins, considered responsible for most of green tea's impressive activity.
Green tea keeps arteries healthy. Researchers randomly assigned 42 subjects to receive either an EGCG supplement (green tea extract) or a placebo. They found that the subjects’ blood flow improved from 7.1 to 8.6% two hours after taking 300 mg of green tea extract. However, there was no significant improvement when measurements were taken 14 hours after the supplementation period. When researchers examined the levels of EGCG in the blood, it followed the same pattern — higher blood flow levels after the initial consumption and a return to starting levels after two weeks. Thus, proving that the EGCG’s effects only occur if you continue consuming it. (J Am Coll Nutr. 26(2): 95-102, 2007.)
Green tea may help prevent cancer. Drinking green tea is associated with decreased frequency of cancer development. According to a review done by the University of Northern Iowa, there is a wide range of mechanisms by which epigallocatechin gallate (ECGC) regulate cancer cell growth, survival, and metastasis, including effects at the DNA, RNA and protein levels. (Anticancer Agents Med Chem. 6(5):389-406, 2006.) Case in point, a study, published in Cancer Epideminology Biomarkers and Prevention, followed 69,710 Chinese women between the ages of 40 and 70 for six years and found that reduction of colon cancer risk was related to the amount of tea regularly consumed and how long the subjects have been doing so. Those who consistently drank tea the most experienced the greatest reduction in risk. (Cancer Epidemiology Biomarkers & Prevention. 16(6): 1219-1223, 2007.)
Green tea keeps cholesterol levels in a healthy range. Catechin is a major antioxidant constituent of green tea. Research form Japan’s Nippon Medical School found that the catechin from green tea (500 mg: equivalent to 6 or 7 cups of green tea) decreased LDL (low-density lipoprotein) cholesterol levels. (Int Heart J.; 48(6):725-32, 2007) This study supports a previous one that found high amounts of green tea catechins decrease LDL cholesterol levels, as well as reduced body fat. (Obesity (Silver Spring). 15(6):1473-83, 2007.)
Green tea helps protect against gum disease. Green tea antioxidants inhibit bacteria that cause periodontal disease. (J Periodontal Res. 37(6):433-8, 2002)
Green prevents liver damage. EGCGs, found in green tea, have shown in studies to be helpful at blocking alcohol-induced liver damage including fat accumulation, inflammation and death of liver cells. (Hepatobiliary Pancreat Dis Int. 5(2):268-72, 2006.) As well as protects the liver from fatty deposits, thus preventing fatty liver disease. (Journal of Nutrition 138: 323-331, 2008.)
Green tea relieves symptoms of osteoarthritis. Green tea catechins reduce inflammation and cartilage breakdown induced by arthritis. (J Orthop Res. 21(1):102-9, 2003. and Free Radic Biol Med. 33(8):1097-105, 2002.)
Green tea promotes weight loss. In a Thai study of 60 obese people, subjects who took green tea and ate a low-fat diet lost up to 12 pounds more after eight weeks than the subjects who did not take green tea and only ate a low-fat diet. The researchers concluded that green tea could reduce body weight by increasing energy expenditure and fat oxidation. (Physiol Behav. 2007 Oct 18 [Epub ahead of print])
Green tea regulates blood sugar. A Greek study of 300 people found that green tea consumption is associated with reduced levels of fasting blood glucose among non-obese elderly people only. (Eur J Nutr. 47(1): 10-6, 2008)
Green tea protects the brain. A Chinese study suggests that the antioxidant effects of green tea polyphenols may protect neurons against the detrimental effects of reactive oxygen species (ROS) and nitric oxide (NO) which have been associated with the development of Parkinson’s, thereby offering potential benefits for the disease. (Biological Psychiatry 62(12): 1353-1362, 2007)
Green tea protects the skin from UV radiation. Green tea may help prevent the reduction of the skin’s collagen that occurs when it is exposed to sunlight. (Food Chem Toxicol. 2007 Dec 8 [Epub ahead of print])
How safe is it? Of course, drinking green tea is an ancient practice, and the beverage of choice in some modern Asian cultures. It is considered extremely safe. However, the long-term safety of consuming extraordinarily high amounts of concentrated EGCG is unknown. Researchers studying the toxicity levels of EGCG found that 200 milligrams per kilogram of body weight daily had no adverse effects. This is 200 milligrams per 2.2 pounds of body weight. (Food and Chemical Toxicology 44(5): 651-661, 2006) However, Israeli scientists, testing EGCG, suggest limiting the dose of EGCG to that in 4 to 5 cups of green tea a day--or about 650 mg EGCG daily.
Curcumin
Curcurmin is concentrated in the yellow Indian curry spice, turmeric. As an extract in supplements, curcumin is a potent antioxidant, anti-inflammatory and anticancer agent. It helps to slow the effects of aging caused by inflammation.
In UCLA tests, curcumin showed promising evidence that it may slash the build-up of Alzheimer's-like toxic plaque (amyloid beta) in the brain by up to 50%, and also that it may block memory loss. (J Neurosci. 2001 Nov 1;21(21):8370-7) Curcumin may help explain why the curry-eating population of India has an extremely low rate of Alzheimer's, say scientists. The average Indian eats about 200 mg of curcumin daily; an equivalent dose shown in UCLA studies to help protect the brain.
Curcumin also has strong anticancer activity. It blocks proliferation of human cancer cells and induces them to commit suicide, say researchers at MD Anderson Cancer Center in Houston. This occurs when curcumin is mixed with head and neck cancer cells, prostate cancer cells, breast cancer cells and liver cancer cells. At the same time, curcumin does not harm non-malignant cells. Curcumin works by switching off genes that trigger inflammation and replication of cancer cells, say researchers. (Mol Pharmacol. 2006 Jan;69(1):195-206. Epub 2005 Oct 11. Melanoma Res. 2004 Jun;14(3):165-71. Oncogene. 2002 Dec 12;21(57):8852-61. Blood. 2003 Feb 1;101(3):1053-62. Epub 2002 Sep 5. Anticancer Drugs. 1997 Jun;8(5):470-81.)
It is also noted as a good treatment for other inflammatory disorders such as osteoarthritis. Taken internally, it helps to control inflammation throughout the body. (Biochem Pharmacol. 2007 May 1;73(9):1434-45. Epub 2007 Jan 7. Ann Anat. 2005 Nov;187(5-6):487-97.) In Ayurvedic medicine, turmeric is mixed with a base vegetable oil, and is applied to areas of the body to help reduce the pain of an inflammatory issue, such as arthritis or a sprained ankle. This method is great if you don’t mind having your skin temporarily stained from turmeric’s very strong golden yellow pigmentation, which can also easily stain materials and fabrics.
CoQ10
CoQ10 is a powerful, fat-soluble, vitamin-like substance synthesized in the membranes of cells. It is found mostly in mitochondria, the cell’s “power plant.” It is an essential part of the energy-producing process known as the electron transport chain. It acts as kind of a spark plug, assisting in the generation of adenosine triphosphate (ATP), the body’s basic energy currency. Without adequate CoQ10, cells cannot make the energy they need to sustain life. Eventually, your whole body suffers the malaise of low energy production. (Mitochondrion. 2007 Jun;7 Suppl:S51-61. Epub 2007 Mar 30.)
It is a potent antioxidant and energy booster, first identified in 1957 and widely used in Japan for the treatment of cardiovascular disease. Since it is in every cell, supplemental CoQ10 has a wide potential of uses–from helping a failing heart work better to slowing the decline of Parkinson’s disease. (Nutr Rev. 2007 Jun;65(6 Pt 1):286-93. Mitochondrion. 2007 Jun;7 Suppl:S146-53. Epub 2007 Mar 27.) Research indicates it can reduce the severity of migraine headaches, improve blood sugar control in diabetics, and even help stop the spread of cancer and improve immune function in AIDS. (Vitam Horm. 2004;69:297-312. Eur J Clin Nutr. 2002 Nov;56(11):1137-42. Biofactors. 1999;9(2-4):365-70.)
After the age of 30, natural levels of CoQ10 begin to diminish. By the age of 80, your CoQ10 levels may be lower than they were at birth. Further loss may come from stress, illness and some medications such as cholesterol-lowering statin drugs, oral hypoglycemic drugs such as glyburide, phenformin and tolazamide and beta-blockers. (Mitochondrion. 2007 Jun;7 Suppl:S168-74. Epub 2007 Mar 27. J Hum Hypertens. 1999 Mar;13(3):203-8. Heart Lung Circ. 2007;16 Suppl 3:S56-64. Epub 2007 Jul 6.) Many alternative practitioners believe that given CoQ10’s potential for protection and good safety record, most older people would be wise to take CoQ10 supplements.
CoQ10 is most highly concentrated in heart muscles because of high energy needs there. Most heart patients are deficient in CoQ10 and supplementing with CoQ10 has dramatically revitalized heart function and relieved heart disease symptoms in some studies. Research suggests CoQ10 may be beneficial for almost any condition related to the heart, including angina, arrhythmia, congestive heart failure, high cholesterol, high blood pressure and cardio toxicity associated with some cancer chemotherapy drugs. (Nutr Rev. 2007 Jun;65(6 Pt 1):286-93. Mitochondrion. 2007 Jun;7 Suppl:S154-67. Epub 2007 Mar 16.)
CoQ10 works two ways in the heart. It protects cells from oxidative damage that can occur when blood supply is cut off, and then restarted, as might happen with injury such as a stroke or heart attack, or with surgery. It also can correct or preserve a cell’s ability to generate energy. (Free Radic Res. 2006 May;40(5):445-53.)
In one study, patients undergoing elective cardiac surgery were given either CoQ10 (300 mg/day) or blank look-alike pills for 2 weeks prior to surgery. Those receiving CoQ10 recovered more quickly from the stress of surgery. Their hearts regained pumping strength faster than those not getting the supplement. (J Thorac Cardiovasc Surg. 2005 Jan;129(1):25-32.)
In another study, people who required CPR because their hearts had stopped were more likely to be alive three months later if they received CoQ10 along with hypothermia treatment than if they received hypothermia treatment alone. (Circulation 2004; 110:3011-3016.)
Lutein
Lutein is a yellow pigment and antioxidant concentrated in leafy greens, mainly kale, collard greens, and spinach. As a supplement, lutein has been shown to help slow down and possibly repair damage from macular degeneration, an age-related cause of vision loss. Lutein also seems to reduce the odds of cataracts (opacity of the lens) by 20 to 50%, according to several studies. (Renzi LM and Johnson EJ. J Nutr Elder. 2007;26(3-4):139-57. Moeller SM et al. Arch Ophthalmol. 2008 Mar;126(3):354-64.)
Patients with macular degeneration who took high doses of the antioxidant lutein showed improvement, says researcher Stuart Richer, at the DVA Medical Center in Chicago. After a year, the density of the macular pigment increased on average 50% in the lutein takers. The daily dose was 10 mg. This is consistent with previous research. (Richer S et al. Optometry. 2004 Apr;75(4):216-30.)
Most remarkable, for the first time, patients experienced a slight improvement in actual vision, including visual acuity glare recovery and contrast sensitivity. Adding other antioxidants to lutein increased the benefits.
This shows that macular degeneration may be a "nutrition-responsive disorder," said researchers. Further, it may be possible that lutein can help prevent macular degeneration or slow down its progression from early to advanced stages. Or that it could even be reversed to a degree. Macular degeneration is an age-related condition in which the macula, the center of the retina, becomes damaged, destroying clear vision.
Consumer alert: Don't be fooled by products that advertise lutein but contain infinitesimal amounts. Centrum contains only 250 mcg, when experts say 6,000 to 10,000 mcg (or 6 to 10 mg) daily is needed to convey benefits shown in eye studies. That's 25 to 40 times the amount in Centrum.
Lycopene
Lycopene, a red pigment concentrated in tomatoes, is a strong antioxidant that protects cells from all kinds of age-related damage, including cancer, cataracts and heart disease. Both eating tomatoes and taking lycopene directly in a supplement appear to convey protection. (Am J Ther. 2008 Jan-Feb;15(1):66-81.Exp Biol Med (Maywood). 2002 Nov;227(10):845-51. Exp Biol Med (Maywood). 2002 Nov;227(10):908-13.)
Men who eat lots of tomatoes have lower rates of prostate cancer. In one study, patients with localized prostate cancer who took 15 mg of lycopene twice a day cut their odds of progressing to high-grade cancer by 50%. Another Indian study suggests that only 4 mg daily of lycopene might help shrink prostate tumors. (Urology. 2007 Feb;69(2):289-94. Urol Oncol. 2005 Nov-Dec;23(6):383-5.)
So promising is lycopene as an anti-cancer agent that the National Cancer Institute is conducting two studies to investigate the efficacy and safety of lycopene in preventing and treating prostate cancer.
Consumer alert: Centrum contains a mere 300 mcg of lycopene. That's the amount in about 1/3 of a teaspoon of tomato sauce, or 1/36 of a medium size tomato--in other words, a small bite.
Zeaxanthin
Zeaxanthin is one of the two major pigments in the eye’s retina and macula (a spot in the center of the retina responsible for high-acuity vision. Zeaxanthin also works with lutein to promote healthier skin by increasing hydration, elasticity, lipid content and sun protection activity.
Researchers pointed out that zeaxanthin and another carotenoid—lutein—are concentrated in the retina of the eye and may help to protect the eye against age-related macular degeneration by shielding out harmful blue rays of the sun. They speculate that other areas of the brain and nerves, including the optic nerve which sends signals from the eye to the brain, may selectively concentrate such pigments, and that this might help to preserve brain function over time. (Akbaraly, NT, et al. J Gerontol, 2007 62A(3):308-316.)
Lutein and zeaxanthin protect your skin! University of Naples researchers recruited 120 healthy female subjects with an average age of 35 years and a variety of skin types. The one thing that they all had in common was that their skin exhibited signs of premature aging. Subjects were assigned to receive one of four different interventions, a combination of: an oral lutein/zeaxanthin supplement and a lutein/zeaxanthin oil-free liquid topical application; an oral supplement plus a topical placebo; an oral placebo plus a lutein/zeaxanthin topical application; or an oral placebo plus topical placebo. The oral supplement provided a daily dose of 10 mg lutein and 0.6 mg zeaxanthin, and the topical application was 5% lutein in an oil-free liquid, giving a daily dose of 100 parts per million of lutein and 12 parts per million of zeaxanthin.
After 12 weeks of treatment, the researchers found that skin lipids—the stuff that keeps the wrinkles at bay and helps make skin supple—increased by 63% for the combined oral and topical intervention, by 46% for the oral lutein only, and 23% for the topical lutein only. Photo-protection was increased in all the lutein/zeaxanthin groups, compared to placebo. (Palombo, P. et al. Skin Pharmacology and Physiology. 20: 199-210, 2007.)
Note: These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
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