c r e a t i n g h e a l t h n o w

Do the new Dietary Guidelines need supplements?

13/01/2005 - The new Dietary Guidelines for Americans were unveiled yesterday. Jess Halliday reports on the role supplements have to play and the guidelines’ wider implications. Among 41 individual recommendations, the key messages of the new guidelines focused on calorie control and exercise. Consumers are encouraged to choose foods carefully in order to get the most nutrition out of calories consumed. Foods from every food group should have a part to play in a healthy, balanced diet – in particular fiber-rich foods, vegetables and whole grains. While recognizing the sound basis of the guidelines, the National Nutritional Foods Association (NNFA) expressed concern that nutritional supplements do not feature prominently enough. They draw attention to the needs of certain sectors of the community, such as older adults who may need more vitamins B12 or D in their diets. The guidelines do allow for the use of supplements to fill a “nutrient gap” in some cases, but warn that “nutrient needs should be primarily met through consuming foods.” “When it comes to supplements, these guidelines are more ideal than real. Studies confirm that most Americans don't get adequate nutrition through the foods they eat,” said David Seckman, NNFA's executive director and CEO. In September 2004 the Council for Responsible Nutrition (CRN) submitted comments on the draft guidelines urging recognition of the importance of dietary supplements in the final version. “Not all of our comments are addressed,” CRN president Annette Dickinson told NutraIngredients-USA.com, “but we are pleased to note that the final guidelines do highlight some nutrients that are lacking in people’s diets”. “They don’t recognize the need for everyone to take a multivitamin, but the bottom line is that if you need an assortment of nutrients one way to get them is through a multivitamin,” she added. The US is currently in the grip of an obesity epidemic, with almost two thirds of Americans overweight or obese. While the guidelines do seek to aggressively tackle the epidemic, this is not their sole or primary function. The science-based advice on how a good diet can promote health and reduce the risk of disease is applicable to all people over the age of two years, no matter what their weight. “Promoting good dietary habits is key to reducing the growing problems of obesity and physical activity, and to gaining the health benefits that come from a nutritionally balanced diet,” said Tommy Thompson, secretary of the Department of Health and Human Services (HHS). Adults should engage in 30 minutes minimum intensity exercise almost every day of the week in order to stave off the risk of chronic disease, increasing to 60 minutes of moderate to vigorous exercise to prevent gradual unhealthy body-weight gain and 60-90 minutes to sustain weight loss. Dietary guidelines, now in their sixth edition, are drawn up every five years by the HSS and Department of Agriculture (USDA). “The process we used to develop these recommendations was more rigorous and more transparent than ever before,” said agriculture secretary Ann Veneman. The three-stage process included a science-based report, comments solicited from agencies and the public and the translation of the guidelines into easy to understand messages for the public and educators. More than an external public education exercise, the guidelines form the basis of federal food and nutrition education programs. They will underlie the revised Food Guidance System, currently called the Food Guide Pyramid, which is due to be released in the spring. They also arm health education experts with the latest science-based recommendations. Cathy Nonas, spokesperson for the American Dietetic Association and registered dietician, told NutraIngredients-USA.com that she was particularly pleased with the advice on fruit and vegetable consumption, that is two cups of fruit and two-and-a-half cups of vegetables each day for a reference 2000-calorie intake increased or reduced depending on the required calorie level. “Balanced diets and small portions are the most important,” she said. “If you keep to the concept of half your plate in vegetables everything else falls into place.” As for the impact the guidelines will have on America’s health, she said: “It’s a good message to tell people. It will make people think.” “It will be interesting to see what well-known food companies and fast food outlets do to follow these guidelines,” she added. The Grocery Manufacturers Association issued a statement pledging work with the HHS and USDA to promote the dietary guidelines. “As the companies that make the foods that consumers know, trust and buy everyday, GMA members are developing and introducing new products that will make it easier to meet the recommendations of the Dietary Guidelines,” it said. “We share the government’s concern about the quantity of saturated and trans fats in the average American diet. Over the past two years, GMA member companies have reduced or eliminated trans fat in countless products.” In fact, the guidelines do not specify maximum recommended daily trans fat consumption, simply advising “keep trans fat consumption as low as possible”. Thompson explained that the advice has been left general because the FDA is currently reviewing the recommendation on trans fats. “These guidelines are not static,” he said. “They are evolving and are a benchmark of right now and we are looking update them.”

Copyright - © 2000/2005– NOVIS. – All Rights Reserved.

The critical role that calcium plays in our health ......

In the research outlined below, you will find statements, explanations and simple revelations to the amazing properties of the humble mineral Calcium. This truth comes to you though documents created by some of the most well known and prestigious scientists and publications in the world. The critical role that calcium plays in our health is nothing short of astounding. We trust that you will find this collection both helpful and a source of knowledge about biological calcium. The scientific evidence that calcium is the key to good and long health is overwhelming.

New York Times
"Calcium Takes Its Place As a Superstar of Nutrients"
October 13, 1998

"It is the primary building block of our teeth and bones. It provides the electrical energy for the heart to beat and for all muscle movement. It is the calcium ion that is responsible for feeding every cell. Without calcium, DNA cannot replicate itself. As a result, low calcium means low body repair and premature aging. But, most important of all, calcium controls the pH of the body."

"How a Mineral Can Vitalize Your Health", by Dr. James
K. Van Fleet, in the book Magic of Catalytic Health Vitalizers, 1980, Parker Publishing.

"According to nutritional authorities, the American diet is more lacking in calcium than in any other essential food. Dr. Henry C. Sherman, the noted biochemist, has stated in effect that the prime period of human life could be extended by a moderate increase in calcium in the diet. It would also be wise to get at least 400 units of vitamin-D daily to insure proper absorption of the calcium from the tract into the body where it can be utilized."

" When the body does not get enough calcium, it will withdraw what little calcium it has from the bones to make sure there is enough in the bloodstream, then the body does its best to bolster the sagging architecture by building bony deposits and spurs to reduce movement and limit activity."

"Breathing Easy", by Lendon Smith, M.D., in the book
Feed Your Kids Right, Dell Pub. Co. Inc., 1979.

"Calcium is required all our lives for bones, teeth, muscle, nerve function, and for blood clotting. Muscle pains, cramps, twitches and even convulsions may suggest calcium deficiency.” “For asthma, 1000 milligrams of calcium should be given daily along with 1000 units of vitamin-D for intestinal absorption. Calcium can relax the muscle surrounding the bronchial tubes while altering the permeability of the cell walls, allowing the nutrients to get in."

"The Prime Cause and Prevention of Cancer", Otto Warburg,
Lecture at the meeting of Nobel Laureates, June 30, 1966 Director, Max Planck Institute for Cell Physiology Berlin.

"There is no disease whose prime cause is better known, so that today ignorance is no longer an excuse that one cannot do more about prevention of cancer. But how long prevention will be avoided depends on how long the prophets of agnosticism will succeed in inhibiting the application of scientific knowledge in the field of cancer. In the meantime millions of men and women must die of cancer unnecessarily." (Note: in 1966 cancer struck 23% of Americans, whereas today it strikes 39% of Americans).

"The Role of Calcium in Biological Systems", Volume I,
1985, CRC Press Inc.

The Role of Calcium Biological Systems is a compilation of dozens of scientific publications by academically recognized scientists. This book deserves particular note because world class scientists are concluding that there is a link between calcium deficiency and cancer. Also, the hundreds of scientific references contained in this book, as well as the other books quoted, could lead the reader to thousands of scientific publications on the importance of biochemical calcium. Although the first quote is self-explanatory, the second quote may be difficult for the reader to understand. Basically, it says that calcium deficiency in the body fluids outside and inside of the cell stimulates the proliferation of both virus and cell mutation (cancer) by regulating DNA synthesis. Furthermore it concludes that calcium deficiency is the universal property of all cancer cells, the knowledge of which may be the key to understanding cancer.

"Calcium must certainly be the major bioelement of the times. Only a generation ago the calcium ion was known to physiologists and biochemists as a component of bone mineral and as a blood plasma constituent required in heart function and blood coagulation, but little more. But, in the 1970's a crescendo of calcium ion research developed. Today we know dozens if not hundreds of different cellular and extra cellular processes that are regulated by the changes in cytosolic or extra cellular calcium ions. Indeed the calcium ion is emerging as a most important and ubiquitous intracellular messenger" (Forward, Albert Lehniger, Professor of Medical Science, John Hopkins University).

"As we have seen, calcium is central to the ordered progression of replicating cells through their growth-division cycle. Neoplastic epithelia and mesenchymally derived cells can initiate DNA syntheses and proliferate normally in a low calcium medium, which does not support the proliferation of their normal counterparts. Besides needing calcium ions, normal cells must adequately spread out on a solid substrate before they are able to initiate DNA syntheses. Calcium is specifically required for spreading. Lowering the extra cellular calcium and preventing spreading both block the initiation of DNA synthesis, without stopping on-going DNA synthesis. The elimination of extra- cellular calcium requirement for proliferation of viruses can be mimicked by exposing proliferatively inactive calcium-deprived normal cells to calcium-independent-nucleotide protein kinases located in the plasma membrane. Thus, addition of such subunits to the medium of normal cells causes them to behave like neoplastic cells by initiating DNA syntheses in calcium deficient medium. It is clear that the proliferative calcium independence in vitro is a universal property of neoplastic cells, the understanding of which may be the key to understanding cancer." (page 158, Volume #1)

"Calcium in the Action of Growth Factors",
by W.H. Moolenaar, L.K. Defize, and s. W. Delaat, 1986 Calcium and the Cell, 1986, Wiley.

"Proliferation of cells in vivo is regulated by polypeptide growth factors. Binding of growth factors to their specific cell-surface receptors initiates a cascade of biochemical events in the cell which ultimately leads to deoxyribonucleic acid (DNA) synthesis and cell division. The immediate consequences of receptor activation include a sustained increase in cytoplasmic pH and a transient rise in cytoplasmic free calcium ions. The platelet derived growth factor induced calcium ion signal is due to calcium ion release from intracellular stores, whereas the epidermal growth factor seems to activate voltage independent calcium channel in the plasma membrane. These results suggest that the rise in calcium ions is indispensable for cell proliferation."

"Calcium and Cell Function", Volume VII, Wai Yui
Cheung, 1987 Academic Press Inc.

"The regulation of mitosis and cell division is one of the fundamental questions of cell biology. Calcium has been implicated as a regulatory factor in both."

"History of Calcium-Binding Proteins", in the book
Calcium Binding Proteins, by Marvin P. Thompson, CRC Press 1988.

"Calcium has been recognized as a major regulatory ion in all living organisms." "Considering the wide variety of calcium binding proteins in the cell, the potential targets of calcium-related disorders are enormous.” "General interest in calcium binding proteins is still in the logarithmic phase with daily discoveries of these proteins.”

"Intracellular Calcium Regulation", Felix Bronner, 1990, Wiley.

"One of the astonishing developments in biological research is the recent widespread interest in the role played by calcium in cellular metabolism." “Intracellular calcium regulation will be of interest to researchers and graduate students in the areas of biochemistry, biophysics, cell rheology and nutrition."

"The Calcium Connection", Dr. Cedric Garland and Dr.
Frank Garland, 1989, Foreside, Simon and Shuster Inc.

"Low cancer areas were far more frequent in the sun belt. (This statement is contrary to the incorrect popular belief that sunshine causes cancer). What was the significance of sunlight with regard to cancer rates? Sunlight reacts with cholesterol inside and on the surface of the skin to create vitamin-D. Vitamin-D helps the body absorb calcium and plays a major role in the body's ability to use the calcium that is available."

"The Calcium Signal",
Scientific American, November 1987, by Emesto Carafoli and John T. Penniston:

"A common trigger precipitates biological events as diverse as the contraction of a muscle and the secretion of a hormone. The trigger is a minute flux of calcium ions."

"To control cellular process effectively, calcium itself must be regulated. Knowledge of these intricacies (elaborate system of proteins that interact with the calcium ion regulating intracellular messages) may lead to greater clinical control over intracellular calcium, a possibility that has broad implications for the treatment of disease."

"Calcium Homeostasis: Hypercalcemia and Hypo-calcemia",
1986, Gregory R. Mundy, Professor and Head, Division of Endocrinology and Metabolism, University of Texas.

"A number of important metabolic processes are influenced by small changes in extra cellular ionized calcium concentration. These include,' (a) the excitability of nerve function and neural transmission, (b) the secretion by cells of proteins and hormones, and other mediators such as neurotransmitters, (c) the coupling of cell excitation with cell response (for example, contraction in the case of muscle cells and secretion in the case of secretory cells), (d) cell proliferation, (e) blood coagulation, by acting as a co-factor for the essential enzymes involved in the clotting cascade; (I) maintenance of the stability and permeability of cell members, (g) modulation of activity, in particular those enzymes involved in glycogenolysis, gluconeogenesis, and protein kinases which are calcium dependent; and (h) the mineralization of newly formed bone."

"Calcium in Synaptic Transmission", by Rodolfo R.,Scientific American, October 1982.

"The connection between the electrical activity of the cell and the release of the neurotransmitter is not direct; an essential intermediary is the calcium ion."

THE RIGHT CALCIUM

THE RIGHT CALCIUM

Calcium is the most vital and necessary mineral your body requires to maintain optimum health. It is used by weight and volume, in the human body, more than any other mineral. In the female body, during child-bearing years, the requirement for calcium is seven (7) times greater than that for a male at the same age. Yes, knowledge about calcium‘s function in the human body began to snowball around 1990 and has exponentially accelerated ever since. Just take a look at the food supplement sections of your local pharmacy or health food store. You will find shelves full of all kinds and forms of calcium. Each telling you how they are scientifically formulated and have the best possible absorption rate. Yet, how do you know which calcium is right for you? Which ones should you use and which ones should you avoid? How can you know which is right for you and which is wrong for you? Do you  believe that your body could or should be taking any or all of those hundreds of brands of calcium supplements and that they would all work well for you? For example, is coral calcium, a recent newbie in the calcium supplement field, really as good for everyone as is claimed? Is what you hear about various brands of or types of calcium supplements really true or just so much merchandising hype?

We are here to shed an abundance of light on the "up till now" confusing issues and information surrounding calcium supplementation and health. We want you to know the whys and wherefores about calcium so you can take personal control of your health through proper knowledge not marketing-hype. What you will find on this page is the beginning of vital-to-life information that will be life and health-changing. We will begin to show you what real quality mineral-rich food is all about, because FOOD is the ideal supplement and your body depends upon it.

Questions and Answers

Why Is Calcium So Important?

This is a very big question and it is very important to answer, because I know you may have never realized how your body could be so dependent on one specific mineral to maintain its physical function. Here are some facts that will help you answer this question.

• Calcium is required by your physical body‘s daily function, in weight and volume, more than any other mineral. This fact is even made more significant, because this mineral is so lacking in the majority of foods being consumed today and this is a direct reflection on poor farming practices, which do not address the nutritional needs of the human and animal consumers.
• Calcium determines how other minerals are picked up by the cell. More specifically, when calcium is deficient in a cell, other minerals, including toxic trace minerals, can enter the cell in excessive amounts.
• When the body does not have enough over-all calcium available from the digestion, calcium can appear in excess amounts in some areas of the body. Because calcium is in such great demand by the body's systems, the minute the incoming calcium drops below your body’s daily needs, your body will withdraw calcium from its calcium reserves, primarily stored, in your bones and teeth. This is OK for short intermittent periods of time, but not for prolonged periods. Over prolonged periods, this process will cause calcium reserves to drop too low and will subsequently alter your body‘s ability to control the pH (acid/base relationship) of the fluids that bathe your cells. The end result is that your body becomes unable to control when, where and how much of the mobilized calcium moves into some areas. This can make it appear that your body has too much calcium, when in reality any appearance of calcium excess is acually caused by calcium deficiency.
• Calcium is the only element that has the superior ability to bring in the most nutrient into the cell, because it can bind and bunch-up long proteins better than any other mineral required in the cell.
• Calcium is responsible for the density, color and function of the cell. A change in calcium can mean a change in the density and thus a corresponding change in the function and color of the cell. Have you ver wondered why you see such changes in your skin color when you have felt quite ill?
• Calcium is far more mobile and binds ten thousand times faster and stronger to ligands (biologically important coordination compounds) than does magnesium.
• Calcium takes the least amount of electrical-charging (ionization) to move through cell membranes, therefore, it delivers more energy to the cell than any other single mineral.
• Calcium is the most efficient pH buffer (acid base regulator) for extracellular fluid. This is particularly important to allow the proper building of DNA in the frequency needed by your body.
• Calcium is vital to the release of mineral energy during digestion. The less calcium available during digestion the less overall energy will be released during digestion.

Can you tell me what other scientists are saying about calcium?

From the very moment of conception, calcium plays a pivotal role in fetal development. It rushes in as a wave around the egg to herald the sperm‘s arrival, binding to proteins that help kick off the whole development process. From this first influx, calcium continues to play a critical role in how the body’s cells respond to outside signals. Calcium tells muscle to contract and nerves to release neurotransmitters, and is at least part of the signal that helps people form and retain memories. Calcium‘s role comes full circle with its involvement in cell death. Adams, Amy, “Untangling Neuronal Calcium Signaling,” The Scientist, January 21, 2001

Low calcium intake linked to risk of ischemic stroke in women. Iso, H., Stempfer, M. J., Manson, J. E., et al, “Prospective study of calcium, potassium, and magnesium intake and risk of stroke in women,” Stroke 1999; 30 (Sept.):1772-9.
   
…a large number of recent studies have identified a relationship between childhood calcium intake and bone mineralization and the potential relationship of these data to fractures in adolescents and the development of osteoporosis in adulthood. Preboth, Monica, “Calcium Needs of Infants, Children and Adolescents,” American Family Physician, July 15, 2000.

Patients with idiopathic hypercalciuria (excess calcium in urine) and calcium oxalate stones are less likely to develop another stone if they adhere to a normal calcium diet that’s low in animal protein and salt when compared to patients who consume the traditional low-calcium regimen. Borghl, L., Schianchi T., Meschl T., et al.

“Comparison of two diets for the prevention of recurrent stones in Idiopathic hypercalciuria,” N Engl J Med, 2002; 346:77-84

Reported research has shown conclusively that high calcium diets reduce the risk of developing kidney stones contrary to what has been believed. N Engl J Med, January 10, 2004

Calcium has been recognized as a major regulatory ion in all living organisms. Considering the wide variety of calcium-binding proteins, in the cell, the potential targets of calcium-related disorders are enormous. General interest in calcium-binding proteins is still in the logarithmic phase with daily discoveries of these proteins. Thompson, Marvin P., Calcium Binding Proteins, CRC Press 1988., “History of Calcium-Binding Proteins.”

Calcium must certainly be the major bioelement of the times. Only a generation ago the calcium ion was known to physiologists and biochemists as a component of bone mineral and as a blood plasma constituent required in heart function and blood coagulation, but little more. But, in the 1970‘s, a crescendo of calcium ion research developed. Today we know dozens, if not hundreds, of different cellular and extracellular processes that are regulated by the changes in cytosolic or extracellular calcium ions. Indeed, the calcium ion is emerging as a most important and ubiquitous intracellular messenger. (Excerpt from Forward by Albert L. Lehninger, Professor of Medical Science, John Hopkins University.)

As we have seen, calcium is central to the ordered progression of replicating cells through their growth-division cycle. Neoplastic epithelia and mesenchymally derived cells can initiate DNA syntheses and proliferate normally in a low calcium medium, which does not support the proliferation of their normal counterparts. Besides needing calcium ions, normal cells must adequately spread out on a solid substrate before they are able to initiate DNA syntheses. Calcium is specifically required for spreading. Lowering the extracellular calcium and preventing spreading both block the initiation of DNA synthesis, without stopping on-going DNA synthesis. The elimination of extracellular calcium requirement for proliferation of viruses can be mimicked by exposing proliferatively inactive calcium-deprived normal cells to calcium-independent-nucleotides protein kinases located in the plasma membrane. Thus, addition of such subunits to the medium of normal cells cause them to behave like neoplastic cells by initiating DNA syntheses in calcium deficient medium. It is clear that the proliferative calcium independence in vitro is a universal property of neoplastic cells, the understanding of which may be the key to understanding cancer. (see page 158) The Role of Calcium in Biological Systems, Volume I, CRC Press Inc. 1985

A number of important metabolic processes are influenced by small changes in extracellular ionized calcium concentration. These include: (a) the excitability of nerve function and neural transmission; (b) the secretion by cells of proteins and hormones, and other mediators such as neurotransmitters; (c) the coupling of cell excitation with cell response (for example, contraction in the case of muscle cells and secretion in the case of secretory cells); (d) cell proliferation; (e) blood coagulation, by acting as a cofactor for the essential enzymes involved in the clotting cascade; (f) maintenance of the stability and permeability of cell members; (g) modulation of enzyme activity, in particular those enzymes involved in glycogenolysis (the splitting up of glycogen, the chief carbohydrate storage material in man), gluconeogenesis (the formation of carbohydrates from protein and fats), and protein kinases (enzymes that catalyze energy transfer from ATP to proteins) which are calcium dependent; and (h) the mineralization of newly formed bone-Mundy, Gregory R., “Calcium Homeostasis: Hypercalcemia and Hypocalcemia,” University of Texas. (Professor and Head, Division of Endocrinology and Metabolism)

At all ages, females consume less calcium than do males. Pediatrics, Oct, 2001.

Calcium helps keep the weight off. Research suggests that if you don’t get enough calcium in your diet, you‘re likely to be overweight. The reason has  to  do  with  your  body’s response to a calcium deficit. When you‘re low, your body thinks you’re starving and enters emergency mode, releasing parathyroid hormone. This hormone stimulates your bones to release some calcium into your bloodstream. In addition, your kidneys also deliver a dose of hormone called calcitriol, a form of vitamin D, to increase your ability to absorb calcium. The trouble is that parathyroid hormone and calcitriol also stimulate the production of fat and inhibit its breakdown. As a result, your body stores fat and holds on to it stubbornly, even if you‘re on a low-calorie diet. On the other hand, a high calcium intake suppresses these hormones so your body stores less fat and also breaks it down easily. This is according to Michael B. Zemel, Ph.D., head of the department of nutrition at the University of Tennessee at Knoxville. Ott, C., “The Surprising Benefits of Calcium,” Natural Health, Jan-Feb, 2002

What is the ideal source of calcium?

The most ideal source of calcium should be our food supply. However, our food today is grossly lacking in mineral, especially calcium, because of the poor farming practices. Back in the mid 80’s one research group sampled over 400 plants from farms across Midwestern America. It found that mineral levels, in the plants had dropped between 8% and 68%. Because of soil mineral depletion and few farmers being aware of how to grow top quality food, calcium supplements are a necessity to supply the calcium actually needed.

To learn how to grow top quality produce at home you need to obtain a copy of Dr. Beddoe's book Nourishment Home Grown.

Aren‘t organically grown foods a good source of calcium?

Unfortunately, purchasing “organically grown” foods does not assure sufficient calcium in your diet either. Don’t get me wrong. I am not against organic foods. However, what is not being addressed by organic growers is the quality of the food they are growing—especially the calcium content. Organic principles of growing are great as far as they have come. The problem is that they have not come far enough. In other words, organic growers are growing clean foods, free of toxic chemicals, but they fall very short when it comes to total mineral quality—80 percent of the missing mineral is calcium. Yes, this is a very serious problem because the most toxic foods are not the ones contaminated with herbicides and pesticides. In reality, the most toxic foods are those that are grown on calcium deficient soil and passed off, to an ignorant public, as clean fresh healthy nutrient rich food. Toxic, because these mineral-energy deficient foods contribute to the perpetuation of the rampant degenerative disease process.

That is why this author has seen fit to spend his time in both soil mineral chemistry and human mineral chemistry, to reveal, not only the need for calcium and mineral colloids, but to show how the farmer and gardener, growing foods on soils rich in calcium and other minerals properly regulated, will have a greater effect on health in the world than all of the medical personnel and sick care institutions put together. Dr. Beddoe's garden book Nourishment Home Grown, holds the keys to showing you how to grow nutrient rich foods.

What is the best calcium supplement if the food is deficient?

The best calcium supplement for you depends on what is happening to the pH (acid / base) chemistry of your body's fluids. Evaluating the pH of your urine and saliva is the most direct way to know what is happening with the acid base chemistry of your body's fluids. By determining the average pH of your urine and saliva, you will be able to choose the right calcium supplements, as well as other minerals and vitamins that can assist those calcium supplements in working most efficiently. The Calcium Kit, developed by Dr. Beddoe, is the ideal way to reveal, in a do-it-youself format, exactly what type(s) of calcium supplements your body's chemistry is requiring. In addition, The Calcium Kit reveals what other important vitamins and minerals are vital to work alongside with the calcium(s).

Is magnesium important to take with calcium?

Contrary to what the natural health world teaches, magnesium is not necessary to be a part of calcium supplementation. Magnesium is a very stable element in body chemistry compared to calcium. The best source for magnesium in the diet is any green leafy vegetable. Yes, chlorophyll is a fantastic natural source for magnesium. In a diet that includes sufficient greens, there will be no lack of magnesium.

Yet why does there seem to be so many people who are benefited by magnesium supplements of verious types? Well, it has to do with the excessive protein in the modern diet. Excessive protein in the diet produces an excess of a protein breakdown product known as nitrogen. Nitrogen in the body's chemistry comes from two primary sources. The first is from the wear and tear and breakdown of body tissue protein, which is exagerated by poor health and body chemistry. The second is from excess protein consumption and correspondingly poor protein digestion. Poorly and improperly digested proteins drive up the levels of nitrogen in the blood to excessive amounts. When nitrogen becomes excess, it causes the blood to get thicker. Thicker blood makes the heart work harder, besides being a major contributer to fatique. This excess nitrogen in body chemistry increases the demand for magnesium. Yes, magnesium has a strong affinity for nitrogen. So when nitrogen is excessive, there is a drain on magnesium. In fact, magnesium is an excellant way to deal with the symptoms caused by excess nitrogen from excess and poorly digested proteins in the diet. So people who need, or appear to need, more magnesium, most likely have a problem with excess nitrogen going on.

By the way, excess protein in the diet causes the body to dump calcium. Therefore, excess protein in a diet is making the calcium deficiency problem even more pronounced. Furthermore, when calcium intake is proper, less protein is necessary in the diet.

Yes, calcium is the key mineral in your body's chemistry, bar none.

Copyright©2004 Advanced Ideals Institute
All Rights Reserved

Enhancing Digestive Health

Supporting GI wellness with nutraceuticals bolsters whole-body health

by Heather Granato

The foods that prolong life and increase purity, vigor, health, cheerfulness and happiness are those that are delicious, soothing, substantial and agreeable. ... Foods that are bitter, sour, salty, over-hot, pungent, dry and burning produce unhappiness, repentance and disease.

-Henry Wadsworth Longfellow

Americans turn to many types of food—some agreeable and some less so—but never give much thought to the why and how food turns into metabolic fuel. Digestion may be one of the most misunderstood of bodily functions, and yet digestive dysfunction is the most common malady affecting U.S. consumers. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) estimates between 60 million and 70 million people are affected by digestive diseases, while the American College of Gastroenterology reports more than 95 million Americans experience some kind of digestive problem annually.

“People don’t really think about digestion,” said Michael Shahani, director of marketing with Nebraska™ Cultures. “We think about muscles and skin, but we don’t think about digestion unless it’s a problem. And people just accept digestive discomfort unless it’s really bad.”

Grace Ormstein, M.D., medical director with Himalaya USA, agreed with Shahani’s assessment. “Many people do not fully understand the function of the complex and multi-sectional digestive system, nor do they equate the way they look and/or feel to what they put in their bodies,” she said. “Society caters to busy lifestyles and emphasis is placed on how quickly food can be prepared, delivered or consumed rather than how easily it can be digested.”

While the process of digestion can be simplified to taking food from point A to point B while extracting out nutrients necessary to sustain life, it is actually a complex procedure. If the way to a man’s heart is through his stomach, the way to the stomach begins with the senses. Scent, sight and feel of foods and beverages kick the digestive organs into gear. The salivary glands produce moisture for lubrication and amylase, a digestive enzyme that begins to break down starches in the mouth. In addition, the action of chewing is critical to starting the mechanical breakdown of larger molecules that will continue with the powerful muscles of the stomach.

“Most Americans skip the first step of digestion—chewing,” said Catherine Wilbert, president and formulator with PhytoCeutical Formulations. “They’re not only not breaking down food mechanically, but limiting the chemical processes in which saliva and amylase begin the digestion of food components.”

Food heads through the esophagus, propelled by muscular action, into the stomach. Here, it is macerated into a liquid state and combined with hydrochloric acid to form a liquid substance called chyme. Also in the stomach, substrate-specific enzymes called proteases break down proteins into amino acids. When the consistency of the chyme is ideal, it heads into the small intestine, composed of the duodenum, jejunum and ileum. The small intestine contains the majority of the body’s digestive enzymes, which are secreted by the pancreas, to further break down nutrients into particles that can be absorbed through the microvilli into the circulatory system.

Following transport and nutrient absorption in the small intestine, the remaining mass moves into the large intestine, the primary home to the body’s bacteria. There are between 400 and 500 bacterial types that exist in the human digestive system, and they compose up to 50 percent of the weight of the colon. The gut flora work to salvage nutrients, support immune health and protect the body against pathogenic microbes.¹ A research review from London Medical School noted probiotics help to reduce or eliminate potentially pathogenic organisms, eliminate toxins, modulate immune responses, promote apoptosis, and release nutrient and growth factors necessary for recovery from illness.²

Supplemental probiotics may be useful in treating dysfunctions as transient as diarrhea or constipation, or as serious as inflammatory bowel disorders (IBD) and irritable bowel syndrome (IBS). In connection to diarrhea, a meta-analysis from the University of Wales, England, reviewed 23 studies with a total of 1,917 patients and found probiotics were a useful adjunct to rehydration therapy in treating diarrhea in adults and children.³

Additional research has shown probiotics reduce the overall risk of antibiotic-associated diarrhea,⁴ and enhance recovery after fasting or malnutrition.⁵ And in patients with constipation, probiotics have also been beneficial. In a German study of 70 patients with chronic constipation, administration of 65 mL/d of a probiotic beverage with Lactobacillus casei Shirota significantly improved severity of constipation and stool consistency.

These opposing digestive dilemmas are common in patients with IBS. While not a life-threatening condition, IBS affects 20 percent of Americans, causing symptoms such as abdominal pain and cramping, bloating, constipation and diarrhea. These consumers are increasingly turning to probiotics to shore up gut health. A study conducted at the Mayo Clinic in Rochester, Minn., examined the effect of VSL#3 (a probiotic formula from VSL Pharmaceuticals) or placebo in 25 IBS patients.⁶ While there were no significant differences in gastrointestinal (GI) transit measurements or bowel function, there was reduction in abdominal bloating. A review of studies on VSL#3 noted there have been “encouraging results” in IBS patients, as well as those with IBDs.⁷

IBDs include Crohn’s disease and ulcerative colitis, which are both characterized by inflammation—in the small intestine in Crohn’s, and in the large intestine in colitis. It does appear that probiotics may benefit patients with IBDs. A French research review noted, “intestinal bacteria play a key role in inflammatory bowel disease ... [and] some data exist that possibly show an efficacy of probiotics as maintenance therapy in chronic relapsing pouchitis.”⁸ A similar review from Imperial College, London, found probiotics may be efficacious in treating certain aspects of IBDs, but stated there is a need for large controlled trials to elucidate the dose, duration, frequency of treatment, mechanism of action and use of single or multiple strains.⁹

While many consumers may turn to yogurt or other fermented foods such as sauerkraut as probiotic sources, foods generally don’t contain large quantities of organisms. “Consuming probiotics as a dietary supplement has the advantage of delivering a much higher level of beneficial bacteria easily, assuming the products are responsibly formulated, stored and packaged properly,” said Tim Gamble, vice president of sales and marketing with Nutraceutix. “Unfortunately, there is no foolproof way for consumers to know which dietary supplements are responsibly formulated, manufactured, stored and packaged properly.”

These are important issues for consumers, as these anaerobic bacteria are highly susceptible to heat, oxygen and moisture. Many dietary supplement companies are investigating methods to ensure delivery of live organisms through the harsh stomach environment into the intestines, where they are needed.

One simple suggestion is to take probiotics with meals. “We recommend consumers take probiotics with food,” Shahani said. “Because they naturally grow on food, it can assist in transport into the intestines.”

However, other companies are investigating novel technologies, such as enteric coating. “Most of the probiotic products available on the market don’t provide enteric coating or any kind of protection against stomach acidity,” said Caroline Arnaud, product manager, innovative technologies with Institut Rosell. Arnaud’s company has developed two technologies intended to increase the survival of probiotics in the stomach. STAR™ is an enteric coating process applied to capsules, whereas Probiocap™ is a microencapsulation of freeze-dried bacteria designed for use in various types of food supplement and food products.

In contrast, Nutraceutix developed its patentpending BIO-tract™ G.I. system that protects the bacteria through the stomach and delivers the probiotics directly into the intestines without enteric coating. “Nutraceutix developed an effective delivery system for probiotics rather than genetically engineering probiotic strains that could survive the stomach acid, or applying existing technologies such as enteric coatings that are not well suited to biological payloads,” said Randy Schoenfeldt, Nutraceutix’s vice president of business development.

Another technology that addresses several delivery challenges including acid-, moisture-, and heat-induced degradation is a patented seamless encapsulation technology by Tokyo-based Morishita Jintan Co. Ltd. The customizable delivery system, which consists of a two-to five-layer, seamless, one-piece, protective sphere, is designed to shield probiotics through the stomach. In addition, it facilitates survival of the original number of CFUs stated on the label for 18 months of shelf life. According to Tony Serra, sales representative for New York-based Mitsui & Co. (U.S.A.) Inc., Jintan’s U. S. representative, the technology has two main benefits: the end user is guaranteed the amount of viable bacteria stated on the label and the manufacturer need not include more colony forming units (CFUs) than stated on the label to provide for the possibility that some of the bacteria might die.

Encapsulation is one of the possible formulation options. S.K. Dash, Ph.D., founder of UAS Laboratories, stated capsules are a superior delivery method to powders since they provide a barrier against atmospheric contamination. He added capsules are also excellent for children and the elderly, who often have difficulty swallowing pills.

Capsules, however, can have drawbacks. According to Gamble, capsules typically have a moisture content of over 10 percent to ensure they remain pliant. “This moisture can prematurely animate probiotics and, due to the lack of a fertile environment within the capsule, the organisms quickly expire,” he said. Instead, Nutraceutix developed a patented process, LiveBac®, for tableted probiotics that ensures sustained viability even at room temperature storage.

Probiotics are often delivered with prebiotics, such as inulin or fructooligosaccharides (FOS). The differences among prebiotics are primarily seen in the length of the fructoseterminated chain, with inulin primarily longer chain and FOS shorter. In general, short chain FOS ferment faster than longer-chain inulin, though both are beneficial for gut bacterial growth.¹⁰

Combinations of prebiotics with probiotics have been investigated in IBDs. In one study using a rat model of colitis, administration of a combination inulin/probiotic formula significantly increased the diversity of gut microflora.¹¹ A similar study using germinated barley (as a prebiotic fiber) plus probiotics found the prebiotic treatment significantly reduced colonic inflammation.¹² Finally, a study of FOS in a rat colitis model found ingestion of FOS significantly reduced intestinal inflammation, primarily by increasing the growth of lactic acid bacteria.¹³

As noted earlier, digestive enzymes play a critical role from the start of digestion well into the intestines. The body produces a range of enzymes, each specific to a substrate (protease for proteins, for example). However, the body was never meant to have to supply all the enzymes for digestion alone. While most foods in their raw state contain enzymes for digestion, heating and processing break down those enzymes, forcing the gut to use more of its endogenous supply to digest food.

“Most of the food we eat today is cooked and processed and is really hard to digest,” said Rohit Medhekar, Ph.D., director of research and development with National Enzyme Co. (NEC). “Our digestive system, including the pancreas, is overworked, which leads to numerous digestive ailments.”

Therefore, many consumers could benefit from supplemental enzymes. “Many people think it’s normal to feel sleepy or, worse, have gas, bloating and belching after a meal,” said Donna Werner, D.C., director of technical services for Enzymes Inc. “Actually, it is often a sign of ineffective digestion, resulting from enzyme deficiency.”

Supplemental enzymes, therefore, can improve the function of the digestive system. “Enzymes improve digestion and assimilation of proteins and other nutrients,” said Mark L. Anderson, Ph.D., director of research and development for Triarco Industries. “They function as biological catalysts, helping to break down proteins, carbohydrates and fats. This can help relieve gastric reflux, heartburn, indigestion and flatulence. They may also help decrease the risk of food allergies and certain cancers by decreasing acid reflux and decreasing the amount of material that releases toxins by fermentation in the lower intestine.”

To determine whether supplemental enzymes do, in fact, assist in nutrient digestion and absorption, NEC conducted a collaborative research project with TNO Nutrition & Food Research in Zeist, The Netherlands. TNO used a computer controlled dynamic gastrointestinal model (TIM) to stimulate the digestive conditions in the human stomach and intestines in both a healthy and an impaired digestive model. The results showed broad spectrum fungal enzymes improved the digestibility and bio-accessibility of proteins and carbohydrates in the small intestines.

“Fungal enzymes have a broad pH range and they work in the stomach as well as the small intestine,” Medhekar explained. “Fungal enzymes not only survive the harsh and varying environment of the GI tract, but they also work in each and every section. Thus, by taking fungal enzyme supplements, one ensures that no matter where food is in the GI tract, one or more of the fungal enzymes will be able to digest it.”

Enzymes are also a great supplemental product for any consumer following a low carb diet. “Low carb diets usually result in a significant increase in the amount of protein consumed,” Anderson said. “Increased protein consumption may lead to the saturation of endogenous proteases, causing some undigested protein to end up being fermented in the colon.” Anderson recommended supplementation with clinically researched protease formulas, such Triarco’s Aminogen®, which specifically acts on protein during digestion.

Enzymes work not only in the intestines, but also in the stomach. Enzymes and hydrochloric acid together are critical to breaking down food; however, if the stomach mucosal lining is not strong, the corrosive contents can damage the stomach lining. One in 10 Americans will suffer a peptic ulcer—a sore on the lining of the stomach—during his lifetime, according to NIDDK. Ulcers can develop from long-term use of nonsteroidal anti-inflammatory drugs (NSAIDs) or as a result of bacterial infection— most often by Helicobacter pylori (H. pylori).

Nutrition researchers have sought ways to eradicate H. pylori in the body and strengthen the stomach. Antioxidants have been one focal area. In a study of guinea pigs infected with H. pylori, six weeks of supplementation with vitamins A, C and E plus selenium showed a significant recovery from infection.14 A follow-up study found the combination also lowered the incidence of severe gastritis in the animals.

Vitamin C has been the leading nutritional compound investigated in H. pylori infection and eradication. Data from a population study of more than 6,700 U.S. adults found higher serum levels of ascorbic acid were associated with a decreased incidence of H. pylori infection.¹⁵ And in a five-year intervention study in Japan with 244 subjects receiving low-dose (50 mg/d) or high-dose (500 mg/d) vitamin C, both groups showed significant protection against progression of gastric mucosal atrophy and infection rates compared to placebo.¹⁶

Also in the field of gastric support, a chelate complex of L-carnosine with zinc (sold in the United States as PepZin GI™ from Lonza Inc.) has been patented in Japan and extensively studied for its ability to support mucous secretion and exert antioxidant effects. A review of drugs for GI ulcers found this chelate complex directly suppressed the growth of H. pylori and inhibited the activity of urease produced by H. pylori infection.¹⁷ Additional research found PepZin GI inhibited H. pylori-associated GI inflammation and leukocyte activation;¹⁸ enhanced mucosal growth factor expression to heal lesions;¹⁹ and further protected the stomach against NSAID-induced mucosal injury, probably through antioxidant and anti-inflammatory properties.²⁰

“PepZin GI plays a unique role in digestive health in that it supports the stomach and the natural defense mechanism rather than altering the normal digestive process,” said Dan Murray, Lonza’s associate nutrition director. “By strengthening the stomach’s mucosal lining, we can enhance our natural defense system, which protects against harmful bacteria and acidic digestive juices.”

Strengthening the cells that form the lining of the stomach and intestines ensures they are primed for nutrient uptake. One less well-known beneficial nutrient in this area is glutamine. “Glutamine is probably one of the most important amino acids in the body,” Wilbert said. “It’s important for immunity because the intestinal epithelial cells use glutamine as their primary metabolic fuel. Without that fuel, the mucosa and microvilli in the intestines would atrophy and be unable to absorb nutrients.”

A number of clinical trials have investigated the impact of glutamine on GI health. Recently, researchers from Hacettepe University in Ankara, Turkey, released results from a study in 128 children with acute diarrhea.²¹ Those who received 0.3 g/kg/d of glutamine had a significantly shorter duration of diarrhea, which was attributed to glutamine’s effects on GI mucosa. Similar results were reported in a study of AIDS patients with diarrhea, which was found to dose-dependently reduce diarrhea while also increasing levels of antiretroviral drugs.²² Glutamine was also shown in a mouse study of enterocolitis to reduce the intestinal injury of the condition.²³

Wilbert noted the body generally absorbs only 30 percent to 50 percent of glutamine ingested; however, combining the amino acid with other specialty compounds can overcome that difficulty. For example, PhytoCeutical offers a glutamine together with a trademarked compound, Immunosorb™, which includes Dmannitol and FOS to feed the beneficial bacteria in the gut to produce butyrate— another fuel for digestion.

Another well-studied compound for intestinal health is hydrolyzed white fish protein concentrate. Intestinal permeability testing and symptom assessment indicated 3 g/d of a hydrolyzed white fish protein concentrate (as Seacure® from Proper Nutrition Inc.) strengthened intestinal integrity in 20 IBD patients after six weeks.²⁴ Further, a study of 15 IBD patients given 3 g/d of Seacure showed improvements in intestinal permeability and symptom assessment.²⁵

At the far end of the digestive tract is the colon. Depending on the strength of the rest of the digestive process, the colon can be exposed to toxins for several days or longer. Fortunately, the colonic mucosal layer is a defensive barrier, which is supported by the intake of both soluble and insoluble fiber.²⁶ “Fiber provides the structural medium for probiotic bacteria to flourish, as well as creating bulk, maintaining hydration, absorbing dietary cholesterol, bile salts and toxins, and keeping the gut and colon linings healthy,” said Kim Jacobsen, vice president of marketing and new products with Renutra.

Jacobsen noted it is important for consumers to ingest different types of fiber— both soluble (which forms a gel in the intestines to absorb toxins and promote bowel movement) and insoluble (which adds bulk). To meet that need, Renutra developed Clockworks™ Daily Fiber, a 50/50 combination of soluble-to-insoluble fibers, plus glutamine and flaxseed; an enhanced version of the product is also available with added probiotics and enzymes.

Fiber is another digestive supplement that can be targeted to low carb dieters. “One of the most common complaints of people on low carb diets is constipation, due to lack of fiber,” said Marci Clow, M.S., R.D., product information manager with Rainbow Light. “The digestive system relies on dietary fiber to aid in the movement of digested foods through the GI tract.” Rainbow Light offers its Everyday Fiber System with soluble fibers such as psyllium and apple pectin, together with plant-sourced enzymes and supportive herbs.

The botanical world offers many beneficial compounds to support digestive health. “Herbal supplements can play an important role in helping ease the discomfort of symptoms like constipation, diarrhea and bloating that often result from a malfunctioning digestive system,” Ormstein said. Himalaya USA offers several herbal formulations that have been studied for their impact on GI wellness. They include GastriCare, a combination of black pepper, ginger, mint, triphala and lemon; LaxaCare, which uses Indian jalap, Cassia occidentalis, wild chicory, hartaki, ginger and licorice; and DiarCare, formulated with Guduchi, nut grass, bael tree and conessi tree.

A clinical study of 35 patients with plaster spica and symptoms including irregular bowel habits and flatulence who received two tablets of GastriCare daily for two weeks found the treatment relieved symptoms in all patients, most within 72 hours.²⁷ Another study using LaxaCare in 45 patients with chronic constipation found the treatment was efficacious in some patients after only three days; there were no side effects nor recurrence during follow up.²⁸ And two clinical studies examining the impact of DiarCare on symptoms of IBS²⁹ and chronic diarrhea³⁰ found significant improvement in patients over the treatment period with no adverse effects.

Another food-based option is green foods. Products such as chlorella, wheat grass and algae are concentrated sources of whole-food nutrition with multiple benefits. “First, green foods help build alkaline potential in the body, helping to control gas,” said Dave Sandoval, president and chief executive officer of Organic by Nature. “They oxygenate the body, helping to eliminate certain bacteria, and help in the digestive process due to their enzyme complexes.”

A review from the Medical College of Virginia, Richmond, found the green food chlorella was able to reduce inflammation and improve quality of life in nine patients with colitis.³¹ According to Michael E. Rosenbaum, M.D., scientific advisor to Sun Chlorella USA, chlorella has many positive effects in the GI tract. “The cell wall material included in natural chlorella products has a highly important effect in the intestines,” he said. “It has the capability of improving bowel function, it stimulates the growth of aerobic, friendly bacteria, and the cell walls act to absorb poisons within the intestine and promote normal peristalsis.”

Green foods can serve as a good adjunct to a diet that promotes digestive wellness. “A diet that is rich in raw and unprocessed foods, fruits and vegetables, and cultured and fermented foods can provide a lifetime of good digestive health,” Jacobsen said. “However, few consumers have the discipline to live this lifestyle and should supplement their diet with a complex fiber and probiotics supplement.”

Retailers have the opportunity to supply their customers with products that can have an immediate beneficial effect. “The simplest thing a retailer can do to help customers is to supply information on the basics—increasing the fiber intake through food or supplements and adding a simple digestive enzyme,” Wilbert said. “This alone nets tremendous results.” The fast impact of digestive enzymes makes them ideal for sampling; Anderson suggested offering consumers sample-sized packets of enzymes, suggesting the consumer take one to two capsules per meal and note the effects.

Information offerings can take the form of in-store seminars or simple education materials. “Retailers can partner with local health care experts and conduct in-store seminars,” Werner suggested. “Display educational fliers and pamphlets near supplement products, or install computer kiosks where consumers can look up information online.”

There are a host of off-line resources as well, with a number of books focusing on digestive health in general and individual nutrients specifically. Nebraska Cultures is publishing a book in early 2005 geared toward consumers that will explain the basics of probiotics and digestive health, while Basic Health Publications recently debuted its User’s Guide to Probiotics by Earl Mindell, Ph.D.

It may also benefit sales to draw more attention to the product section. “Consumers are busier than ever and are looking for convenience in all of their purchasing decisions, including supplements,” Clow said. “Address their demands by featuring digestive products prominently in your store. End caps, case stacks and appealing signage all direct attention to these products. It’s important for retailers to communicate the action of these digestive formulas to the many health food consumers that don’t understand these products are a natural alternative to the mass market products they automatically reach for when experiencing digestive disturbance.”

Taking the time to educate consumers about healthy digestion and the host of nutraceutical compounds that can benefit their GI tract—and their overall wellness—can pay off in long-term customer loyalty and repeat sales.

---

November 2004 Health Supplement Retailer
"Enhancing Digestive Health" References

1. Guarner F, Malagelada JR. "Gut flora in health and disease." Lancet. 361, 9356:512-9, 2003. www.thelancet.com

2. Bengmark S. "Use of some pre-, pro- and synbiotics in critically ill patients." Best Pract Res Clin Gastroenterol. 17, 5:833-48, 2003.

3. Allen S et al. "Probiotics for treating infectious diarrhea." Cochrane Database Syst Rev. 2:CD003048, 2004. www.medlib.com/spi/cdsr.htm

4. Goossens D et al. "Probiotics in gastroenterology: indications and future perspectives." Scand J Gastroenterol Suppl. 239:15-23, 2003. www.tandf.co.uk/journals/titles/00365521.html

5. Dock DB et al. "Probiotics enhance recovery from malnutrition and lessen colonic mucosal atrophy after short-term fasting in rats." Nutrition. 20, 5:473-6, 2004. www.elsevier.com/locate/nut

6. Kim HJ et al. “A randomized controlled trial of a probiotic, VSL#3, on gut transit and symptoms in diarrhea-predominant irritable bowel syndrome.” Aliment Pharmacol Ther. 17, 7:895-904, 2003.

7. Floch MH. “Probiotics, irritable bowel syndrome and inflammatory bowel disease.” Curr Treat Options Gastroenterol. 6, 4:283-8, 2003. www.treatment-options.com

8. Tamboli CP et al. “Probiotics in inflammatory bowel disease: a critical review.” Best Pract Res Clin Gastroenterol. 17, 5:805-20, 2003.

9. Hart AL, Stagg AJ, Kamm MA. “Use of probiotics in the treatment of inflammatory bowel disease.” J Clin Gastroenterol. 36, 2:111-9, 2003.

10. Roberfroid MB, Van Loo JA, Gibson GR. “The bifidogenic nature of chicory inulin and its hydrolysis products.” J Nutr. 128:11-9, 1998. www.nutrition.org

11. Schultz M et al. “Effects of feeding a probiotic preparation (SIM) containing inulin on the severity of colitis and on the composition of the intestinal microflora in HLA-B27 transgenic rats.” Clin Diagn Lab Immunol. 11, 3:581-7, 2004. http://cdli.asm.org

12. Fukuda M et al. “Prebiotic treatment of experimental colitis with germinated barley foodstuff: a comparison with probiotic or antibiotic treatment.” Int J Mol Med. 9, 1:65-70, 2002. http://virology.med.uoc.gr/IJMM/ijmm.htm

13. Cherbut C, Michel C, Lecannu G. “The prebiotic characteristics of fructooligosaccharides are necessary for reduction of TNBS-induced colitis in rats.” J Nutr. 13:21-7, 2003. www.nutrition.org

14. Sjunnesson H et al. “High intake of selenium, beta-carotene, and vitamins A, C and E reduces growth of Helicobacter pylori in the guinea pig.” Comp Med. 51, 5:418-23, 2001. www.aalas.org/education/publications/cmonline.htm

15. Simon JA, Hudes ES, Perez-Perez GI. “Relation of serum ascorbic acid to Helicobacter pylori serology in U.S adults: the Third National Health and Nutrition Examination Survey.” J Am Coll Nutr. 22, 4:283-9, 2003. www.jacn.org

16. Sasazuki S et al. “The effect of 5-year vitamin C supplementation on serum pepsinogen level and Helicobacter pylori infection.” Cancer Sci. 94, 4:378-82, 2003.

17. Kuwayama H et al. "Polaprezinc." Nippon Rinsho. 60 Suppl 2:717-20, 2002.

18. Suzuki H et al. " Polaprezinc attenuates the Helicobacter pylori-induced gastric mucosal leucocyte activation in Mongolian gerbils--a study using intravital videomicroscopy." Aliment Pharmacol Ther. 15:715-25, 2001.

19. Korolkiewicz R et al. " Polaprezinc exerts a salutary effect on impaired healing of acute gastric lesions in diabetic rats." Dig Dis Sci. 45, 6:1200-9, 2000. www.kluweronline.com/issn/0163-2116/current

20. Naito Y et al. "Effects of polaprezinc on lipid peroxidation, neutrophil accumulation, and TNF-alpha expression in rats with aspirin-induced gastric mucosal injury." Dig Dis Sci. 46, 4:845-51, 2001. www.kluweronline.com/issn/0163-2116/current

21. Yalcin SS et al. "Effect of glutamine supplementation on diarrhea, interleukin-8 and secretory immunoglobulin A in children with acute diarrhea." J Pediatr Gastroenterol Nutr. 38, 5:494-501, 2004.

22. Bushen OY et al. "Diarrhea and reduced levels of antiretroviral drugs: improvement with glutamine or alanyl-glutamine in a randomized controlled trial in northeast Brazil." Clin Infect Dis. 38, 12:1764-70, 2004.

23. Akisu M et al. "The role of dietary supplementation with L-glutamine in inflammatory mediator release and intestinal injury in hypoxia/reoxygenation-induced experimental necrotizing enterocolitis." Ann Nutr Metab. 47, 6:262-6, 2003.

24. Thomas PD, Nichols TW, Angstadt A. “Dietary bioactive peptides in maintaining intestinal integrity and function.” Am J Gastroenterol. 96, 9:S311, 2001. www.amjgastro.com

25. Nichols TW et al. “Preliminary reports: Improvement in mucosal integrity in IBD patients and reduction in GI symptoms in HIV patients with hydrolyzed white fish.” Peptides. 108, 1:31, 2002. www.sciencedirect.com/science/journal/01969781

26. Brownlee IA et al. “Colonic mucus: secretion and turnover in relation to dietary fibre intake.” Proc Nutr Soc. 62, 1:245-9, 2003. www.cabi-publishing.org/journals/pns

27. Sarin AK. "Gasex in abdominal discomfort in patients having plasters on lower limbs." PROBE. 25, 4:352-3, 1986.

28. Reddy K. "A clinical trial of Herbolax in constipation during post-operative period." Antiseptic. 18, 7:252-3, 2001.

29. Tiwari S, Sharma NK. "Clinical study on the trial drug New Diarex in cases of irritable bowel syndrome." Ind J Clin Pract. 12, 7:52-6, 2001.

30. Tomar GS. "Clinical evaluation of New Diarex in patients with chronic diarrhea." The Ind Pract. 54, 2:119-23, 2001.

31. Merchant RE, Andre CA. "A review of recent clinical trials of the nutritional supplement Chlorella pyrenoidosa in the treatment of fibromyalgia, hypertension and ulcerative colitis." Altern Ther Health Med. 7, 3:79-91, 2001.

Vitamins, Disease and Dysfunction.......Do you know your ABCs?

by Jennifer Schraag

References

Vitamins play an important role in preventing dysfunction within the body. Today’s declining availability of nutrients through the food supply makes supplementation more important than ever. Retailers must arm themselves with the information consumers need to live long, healthy lives.

Vitamins are a group of carbon-comprised organic chemical compounds essential for growth and development, normal metabolism and regulation of cell function.1 Each vitamin has specific functions and inadequacy or deficiency of any one of them can result in numerous health problems and diseases.

Vitamins can be divided into two groups: water-soluble and fat-soluble.

Water-soluble

(hydrophilic) vitamins dissolve in water. Toxic doses of water-soluble vitamins are unlikely because excess intake is excreted through urination. Watersoluble vitamins cannot be stored in the body, so they must be replenished with a fresh intake each day. The water-soluble group is comprised of vitamin C and the B-complex vitamins: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), cyanocobalamin (B12), biotin, choline, folate, inositol and Para-Amino-Benzoic Acid (PABA). Choline and biotin are unique in the B vitamins as the body can produce them in limited quantities.

Fat-soluble

(lipophilic) vitamins dissolve in fat, not water. They are stored in the body, mainly in the liver and fatty tissues, and do not necessarily require a fresh supply on a daily basis. Intake of too much of these vitamins can cause a storage-overload in the body and can be toxic. Fat-soluble vitamins include vitamins A, D, E and K.

HSR

examined five of the leading chronic health conditions—obesity, diabetes, cardiovascular disease, bone and joint health, and brain function—facing today’s consumers and explored how vitamins work in the body to prevent dysfunction and aid in many forms of disease relief.

Obesity

Obesity is a disease that affects nearly one-third of American adults, according to the American Obesity Association (AOA) (www.obesity.org); a record 64.5 percent of adult Americans (about 127 million) are categorized as being overweight. Obesity poses a major risk for such chronic diseases as Type II diabetes, cardiovascular disease, hypertension and stroke, and certain forms of cancer.

Obesity is associated with vitamin D insufficiency due to the decreased bioavailability of vitamin D3 from cutaneous and dietary sources because of its deposition in body fat components.² In addition, micronutrient deficiencies can become problematic in overweight or obese subjects due to dieting—especially unhealthy dieting. For example, researchers from the University of Minnesota, Minneapolis, found adolescent girls using unhealthful weight-control behaviors had significantly lower intakes of fruit, vegetables, grains, vitamins A, C, B6 and folate than girls on healthful diets.³ Generally, anyone strictly adhering to a diet consisting of less than 1,500 kcal/d may benefit from a general multivitamin and mineral supplement to boost intake to meet dietary reference values.

Following gastric bypass surgery and other obesity-related surgeries, patients are only able to consume very minute amounts of food and drink and thus require lifelong medical supervision to monitor potential complications including micronutrient deficiencies.⁴ Particular associated vitamin deficiencies include vitamins B1 and B12.⁵

Since these types of surgical procedures also result in some loss of absorptive function, the long-term consequences of potential nutrient deficiencies also must be recognized and adequate monitoring must be performed, particularly with regard to vitamin B12, folate and iron.⁶ According to a 14-year follow-up of gastric bypass surgery complications, vitamin B12 deficiency was the number one complication reported, which occurred in 39.9 percent of cases.⁷

In another study examining iron, B12 and folate deficiency in 348 gastric bypass patients over a 10-year period, scientists found iron and vitamin B12 levels lower than the preoperative level.8 Oral supplementation of iron and vitamin B12 corrected deficiencies in 43 percent and 81 percent of patients, respectively. Folate deficiency was almost always corrected with multivitamins alone.

Studies also show multivitamins, especially the B vitamins, can help to slow weight gain.⁹ In a study conducted at the Fred Hutchinson Cancer Research Center in Seattle, researchers collected the diet and supplement routines of 330,000 men and women age 50 to 76. The individuals who gained the least weight were those who had consumed multivitamins, vitamin B6 and B12. The researchers hypothesized that individuals lacking micronutrients such as B vitamins might eat in excess, trying to correct the deficiencies, whereas those supplemented tended toward lower caloric intake diets.

Diabetes

Diabetes is a group of diseases characterized by high levels of blood glucose resulting from defects in insulin production, insulin action, or both. Diabetic conditions include Type I, Type II, gestational and pre-diabetes. At least 171 million people worldwide have diabetes, according to the World Health Organization (WHO), and that number is likely to more than double by 2030. Vitamin supplementation has been shown to work in many positive ways to aid and prevent diabetes.

In pre-diabetes (a state of elevated blood glucose levels, yet not high enough for a diagnosis of diabetes), vitamin supplementation has been shown to lower incidence of the full onset of diabetes. Development of Type II diabetes may be reduced by the intake of antioxidants in the diet as shown in one study conducted at the National Public Health Institute in Helsinki, Finland.10 A cohort study of 2,285 men and 2,019 women, aged 40 to 69 years and free of diabetes at baseline (1967 to 1972), was studied. During a 23-year follow-up, the study found vitamin E intake was significantly associated with a reduced risk of Type II diabetes, as were select single carotenoids including the vitamin A precursor beta-cryptoxanthin.

In another population-based, follow-up study conducted in eastern Finland, a strong independent association was found between low vitamin E status and an excess risk of diabetes.¹¹

Researchers found a low lipid standardized plasma vitamin E concentration was associated with a 3.9-fold risk of incident diabetes, supporting the theory that free radical stress plays a role in development of Type II diabetes. In still another study, vitamin C supplementation was found to decrease insulin glycation by 80 percent and ameliorate aspects of the obesity-diabetes syndrome in adult lean and obese hyperglycemic mice.¹²

The beneficial role of vitamin C and other antioxidants in the prevention of impaired glucose tolerance is especially evident in gestational diabetes. Vitamin C has been found to be an effective combatant in reducing its occurrence as shown in a study conducted at the University of Washington, Seattle.¹³ Women with plasma vitamin C in the lowest quartile had a 3.1-fold increased risk of gestational diabetes compared with women whose concentrations were in the upper quartile. Women who consumed less than 70 mg/d vitamin C experienced a 1.8-fold increased risk of gestational diabetes compared with women who consumed higher amounts in the study and in another study,¹⁴ women reporting the same daily vitamin C intake (less than 70 mg/d) experienced a 3.7-fold increased risk of gestational diabetes.

Type II diabetics also may benefit from the effects of vitamin C. In a study evaluating blood sugar and antioxidative status, Type II diabetes mellitus patients (31) were given 1 g/d vitamin C.¹⁵ Following the vitamin C supplementation, plasma vitamin C concentration was significantly increased and fasting blood sugar and HbA1c was significantly decreased.

The vitamin D analog significantly down-regulates in vitro and in vivo proinflammatory chemokine production by islet cells, inhibiting T cell recruitment into the pancreatic islets.¹⁶ This novel mechanism of action exerted by the vitamin D receptor ligands was found to be potentially relevant for the treatment of Type I diabetes and other autoimmune diseases. Oral vitamin E treatment appears to be effective in normalizing retinal hemodynamic abnormalities and improving renal function in Type I diabetic patients without inducing a significant change in glycemic control, according to a study conducted at the Joslin Diabetes Center in Boston.¹⁷ Vitamin E supplementation also was found to increase glutathione concentrations by 9 percent, and lower concentrations of malondialdehyde by 23 percent and of HbA1c by 16 percent in erythrocytes in Type I diabetic patients.¹⁸ Glutathione levels were found to be significantly related to vitamin E levels, according to the study.

Cardiovascular Disease

For 2004, the estimated direct and indirect cost of cardiovascular disease (CVD) is $368.4 billion.¹⁹ Types of CVD include high blood pressure, coronary heart disease—including myocardial infarction (heart attack) and angina pectoris (chest pain)—congestive heart failure, stroke and congenital cardiovascular defects.

Antioxidants, including vitamins A, C and E, can fend-off free radicals and help prevent cell damage.²⁰ Carefully controlled experimental studies continue to indicate vitamin A and the provitamin carotenoids are effective for mitigating and defending against many forms of CVD.²¹ Consumption of an antioxidant-rich diet also works to reduce the plasma levels of lipid peroxide and cardiac enzyme and increase the plasma level of vitamin C. Antioxidant-rich foods may also reduce myocardial necrosis and reperfusion injury induced by oxygen free radicals.²²

In one study conducted in Madrid, researchers found an association between acute myocardial infarction and reduced blood levels of vitamin A and E, not explained by the decrement in blood lipids levels; therefore, low blood levels of fat-soluble vitamins may be a risk factor for the development of this disease.²³

In another study concerning blood content of vitamins A, C and E, 22 patients with stable exercise-induced angina and 28 patients with postinfarction cardiosclerosis without circulation failure were studied.²⁴ The study found in patients with stable exertional angina, the blood plasma content of vitamin C was higher, and patients with postinfarction cardiosclerosis showed increased levels of vitamin A in erythrocytes as well as vitamin C in blood plasma.

Vitamin E also has been shown to raise the levels of HDL (“good” cholesterol) in the body and block the oxidation of LDL (“bad” cholesterol) and can increase carotid artery compliance.²⁵ Dietary supplements of vitamin E also can sustain better cardiac function subsequent to myocardial infarction.²⁶

Vitamins B6, B12 and folate have been shown to reduce levels of homocysteine, an amino acid that has been linked to heart disease.²⁷ According to scientists at the University of Bergen, Norway, vitamin B6 is necessary for the metabolism of homocysteine and is often used in combination with folic acid and vitamin B12 in clinical trials that investigate whether the lowering of plasma total homocysteine (tHcy) can prevent vascular disease. In one clinical trial, a folic acid and vitamin B12 combination provided rapid, substantial and long-term tHcy-lowering effects, whereas the effect of vitamin B6 on tHcy was found to be relatively small and confined to PML tHcy. However, vitamin B6 treatment did cause a marked reduction in plasma cystathionine.²⁸

Bone and Joint Health

Osteoarthritis (OA) is a painful, degenerative joint disease that primarily affects cartilage, causing it to fray, wear, ulcerate, and in extreme cases, disappear entirely, leaving a bone-on-bone joint. Another common condition is osteoporosis. Osteoporosis is loss of bone density, bone tissue or mass that causes bones to become fragile and break.

Many (although not all) forms of arthritis are directly related to inflammation.29 Many vitamins can play a very helpful role in arthritis and other bone-related ailments. For example, inflammation has been shown to be related to impaired vitamin B6 status in rheumatoid arthritis (RA) patients.³⁰ In addition, markers of vitamin B6 status were found to be associated with disease activity and severity, synovial burden, and pain in RA patients.

Important vitamins acquired simply through diet can help in the fight against symptoms and even onset of certain arthritic conditions. In one prospective, population-based, nested, case-control study of residents of Norfolk, England, men and women aged 45 to 74 were recruited between 1993 and 1997 to investigate any association between consumption of fruit and vegetables and dietary antioxidants and the risk of developing inflammatory polyarthritis (IP).³¹ The study found patients with IP consumed less fruit and vitamin C than matched controls, which appeared to increase their risk of developing IP. Vitamin D and calcium are the bestknown bone-building, protective supplements —usually working together for a positive outcome. Vitamin D aids in the absorption of calcium; this is why milk is fortified with vitamin D. Vitamin D supplements also can act synergistically to reduce fracture risk.³² Intake levels of calcium and vitamin D also have been shown to have a beneficial effect on osteoporosis as well as tooth retention.³³

Brain Function

Thiamine deficiency (TD) has been shown to lead to memory deficits and neurological disease in animals and humans.34 Several studies show TD results from chronic alcohol consumption and is one factor underlying alcohol-induced brain damage. A reduction in thiamine can interfere with numerous cellular functions, leading to serious brain disorders including Wernicke-Korsakoff syndrome, which is found predominantly in alcoholics. Chronic alcohol consumption results in TD by causing inadequate nutritional thiamine intake, decreased absorption of thiamine from the gastrointestinal tract, and impaired thiamine utilization in the cells.35 People differ in their susceptibility to TD and different brain regions are more or less sensitive to this condition.

Niacin also plays a role in brain health. Dementia results from severe niacin insufficiency,³⁶ but it is unknown whether variation in intake of niacin in the usual diet is linked to neurodegenerative decline. Dietary niacin also may protect against Alzheimer’s disease (AD) and age-related cognitive decline.³⁷

Between 6 percent and 8 percent of all persons aged 65 and older have AD and the prevalence of the disease is increasing. Nutrition seems to be one of the factors that may play a protective role in AD. Many studies suggest that oxidative stress and the accumulation of free radicals are involved in the pathophysiology of the disease.³⁸ Studies have also shown the existence of a correlation between cognitive skills and serum concentrations of folate, vitamin B12, vitamin B6, and, more recently, homocysteine.³⁹

Antioxidant nutrients have been found to possibly help protect these affected brain regions. Data from scientists at the University of Cape Town, South Africa, supports the free radical theory of oxidative neuronal damage.⁴⁰ The South African study investigated whether plasma vitamin C and E status is lower in subjects with AD and dementia. The case control study included 15 subjects with AD, 28 subjects with senile dementia and a control group of 50 subjects with no cognitive impairment.

Controls were found to have a significantly higher plasma vitamin C concentration than dementia patients. The dementia group was found more likely to have sub-optimal plasma vitamin C levels than control subjects—despite having similar dietary vitamin C intakes. Plasma vitamin C levels also were lower in subjects with dementia, compared to controls, which also was not explained by their dietary vitamin C intakes.

Adequate doses of essential vitamins can keep the mind sharper for longer. Adequacy of B vitamins—especially B6—helps with mental clarity and antioxidant vitamins C and E also can contribute to the maintenance of mental clarity.⁴¹ Deficiencies in the B vitamins and in vitamin C have been linked to depression because they are vital for the production of neurotransmitters.⁴²

Helping Consumers Understand

Most have a general idea that vitamins are good for their health; however, not everyone knows the extent of the benefits of each individual vitamin. Retailers must help educate the consumer of the effects of insufficient or excessive amounts each individual vitamin may harbor.

“It is essential for people to know what they are taking, especially for those who have special needs,” said Lisa Liao, director of product development and marketing with City of Industry, Calif.-based K-Max Health Products (www.kmaxonline.com), “Retailers should give out plenty of information on the vitamins and supplements they sell to consumers. Some people might walk in to the store and don’t know what they need to take to get the results they want. Retailers should be able to assist consumers in finding the right products for their needs.”

Catherine Wenceslao, marketing and sales coordinator for Irvine, Calif.-based Boscogen Inc. (www.boscogen.com) agreed. “Consumers will walk into a store and just be overwhelmed with all the vitamins and nutritional supplements on the shelf,” she said. “It is best to promote the natural ways to prevent dysfunctions and how they are better than trying to prevent them other ways, but the main idea here is education on the product, what does it do, why take it, who should take it, etc. Retailers should make this information easily accessible to the consumer.”

In addition, retailers also must guide their customers to the correct form of vitamins best suited to fit each need. Is a multivitamin more effective or should this particular consumer take a singular formula?

“Multivitamins give you all the essential and non-essential nutrients you need in one product,” Liao said. “It will help to enhance overall health for your body. As for a single vitamin, it will be able to focus on a certain benefit such as bone and teeth strengthening, wound healing or treatments of cold and flu symptoms.”

---

Nov. HSR Vitamins References:

1.) Medline Plus National Institutes of Health www.nlm.nih.gov/medlineplus/ency/article/002399.htm

2.) Wortsman J, Matsuoka L, Chen T, Lu Z. and Holick, M “Decreased bioavailability of vitamin D in obesity.” Am J Clin Nutr, (72, 3:690-693, 2000) www.ajcn.com

3.) Neumark-Sztainer D, Hannan PJ, Story M, Perry CL. “Weight-control behaviors among adolescent girls and boys: implications for dietary intake.” J Am Diet Assoc, (104(6):913-920, 2004)

4.) Dot Pharmacy, “The Hard Facts--Surgery,” www.dotpharmacy.co.uk/upobese.html

5.) Dot Pharmacy, “The Hard Facts” www.dotpharmacy.co.uk/upobese.html

6.) National Heart, Lung and Blood Institute, “Guidelines on Overweight and Obesity: Electronic Textbook” www.nhlbi.nih.gov/guidelines/obesity/e_txtbk/txgd/4326.htm

7.) National Institutes of Health, “Table IV-7: Gastric Bypass Surgery Complications: 14-Year Follow-Up.” www.nih.gov

8.) Brolin R, Gorman J, Gorman R, Petschenik A, Bradley L, Kenler H, Cody R. “Are vitamin B12 and folate deficiency clinically important after Roux-en-Y gastric bypass?” J Gast Surg, (2, 5:436-442, 1998)

9.) Nachtigal M, White E, Patterson R. “Association of ten-year weight change with use of supplements marketed for weight management.”

10.) Montonen J, Knekt P, Jarvinen R, Reunanen A. “Dietary Antioxidant Intake and Risk of Type II Diabetes.” Diabetes Care, (27:362-366, 2004) http://care.diabetesjournals.org

11.) Salonen J, Nyyssonen K, Tuomainen TP, Maenpaa P, Korpela H, Kaplan G, Lynch J, Helmrich S, Salonen R. “Increased Risk of non-insulin dependent diabetes mellitus at low plasma vitamin E concentrations: a four year follow up study in men.” BMJ, (311:1124-1127, 2004) http://bmj.com

12.) Abdel-Wahab Y, O’Harte F, Mooney M, Barnett C, Flatt B. “Vitamin C supplementation decreases insulin glycation and improves glucose homeostatis in obese hyperglycemic (ob/ob) mice.” Metabolism, (51, 4:514-517, 2002)

13.) Zhang C, Williams MA, Sorensen TK, King IB, Kestin MM, Thompson ML, Leisenring WM, Dashow EE, Luthy DA. “Maternal plasma ascorbic Acid (vitamin C) and risk of gestational diabetes mellitus.” Epidemiology, (15, 5:597-604, 2004) www.epidem.com

14.) Zhang C, Williams MA, Frederick IO, King IB, Sorensen TK, Kestin MM, Dashow EE, Luthy DA. “Vitamin C and the risk of gestational diabetes mellitus: a case-control study.” J Reprod Med, (49, 4:257-66, 2004)

15.) Park HS, Lee YM. “Effect of Vitamin C Supplementation on Blood Sugar and Antioxidative Status in Types II Diabetes Mellitus Patients” Taehan Kanho Hakhoe Chi, (33, 2:170-178, 2003)

16.) Giarratana N, Penna G, Amuchastegui S, Mariani R, Daniel KC, Adorini L. “A vitamin D analog down-regulates proinflammatory chemokine production by pancreatic islets inhibiting T cell recruitment and type 1 diabetes development.” J Immunol, (173, 4:2280-2287, 2004)

17.) Bursell SE, Clermont AC, Aiello LP, Aiello LM, Schlossman DK, Feener EP, Laffel L, King GL. “High-dose vitamin E supplementation normalizes retinal blood flow and creatinine clearance in patients with type 1 diabetes.” Diabetes Care, (22, 8:1245-51, 1999) http://care.diabetesjournals.org

18.) Jain SK, McVie R, Smith T. “Vitamin E supplementation restores glutathione and malondialdehyde to normal concentrations in erythrocytes of Type I diabetic children.” Diabetes Care, (23, 9:1389-1394, 2000) http://care.diabetesjournals.org

19.) American Heart Association. Heart Disease and Stroke Statistics--2004 Update Dallas, Texas: American Heart Association; 2003. www.americanheart.org

20.) Vitamin Insight “Supplements for Cardiovascular Health” www.vitamininsight.com

21.) Palace VP, Khaper N, Qin Q, Singal PK. “Antioxidant potentials of vitamin A and carotenoids and their relevance to heart disease.” Free Radic Biol Med, (26, 5-6:746-761, 1999) www.elsevier.com/locate/freeradbiomed

22.) Singh RB, Niaz MA, Agarwal P, Begom R, Rastogi SS. “Effect of antioxidant-rich foods on plasma ascorbic acid, cardiac enzyme and lipid peroxide levels in patients hospitalized with acute myocardial infarction.” J Am Diet Assoc, (95, 7:775-780, 1995)

23.) Ruiz Rejon F, Martin Pena G, Lopez Manglano C, Seijas Martinez V, Ruiz Galiana J. “Plasma levels of vitamins A and E and the risk of acute myocardial infarct.” Rev Clin Esp, (197, 6:411-6, 1997)

24.) Boev SS. “Changes in the blood content of some vitamins in patients with ischemic heart disease.” Lik Sprava, (5-6:26-27, 2003)

25.) Studinger P, Mersich B, Lenard Z, Somogyi A, Kollai M. “Effect of vitamin E on carotid artery elasticity and baroreflex gain in young, healthy adults. Auton Neurosci, (113, 1-2:63-70, 2004)

26.) Palace VP, Hill MF, Farahmand F, Singal PK. “Mobilization of antioxidant vitamin pools and hemodynamic function after myocardial infarction.” Circulation, (99, 1:121-126, 1999) http://circ.ahajournals.org

27.) Science Daily “Vitamin Therapy Holds Promise for Stroke Prevention Short Term, High Dose B-Vitamins Lower Risk Factor.” http://www.sciencedaily.com

28.) Bleie O, Refsum H, Ueland PM, Vollset SE, Guttormsen AB, Nexo E, Schneede J, Nordrehaug JE, Nygard O. “Changes in basel and postmethionine load concentrations of total homocysteine and cystathionine after B vitamin intervention.” Am J Clin Nutr, (80, 3:641-648, 2004) www.ajcn.org

29.) Arthritis Foundation www.arthritis.org.sg/101/101.htm

30.) Chiang EP, Bagley P, Selhub J, Nadeau M, Roubenoff R. “Abnormal vitamin B6 status is associated with severity of symptoms in patients with rheumatoid Arthritis.” Am J Med, (114, 4:283-287, 2003) www-east.elsevier.com/ajm/menu.html

31.) Pattison DJ, Silman AJ, Goodson NJ, Lunt M, Bunn D, Luben R, Welch A, Bingham S, Khaw KT, Day N, Symmons DP. “Vitamin C and the risk of developing inflammatory polyarthritis: prospective nested case-control study.” Ann Rheum Dis, (63, 7:843-847, 2004) http://ard.bmjjournals.com/

32.) Moyad, Mark A. “The potential benefits of dietary and/or supplemental calcium and vitamin D.” Urologic Oncology:Seminars and Original Investigations, (21, 5:384-391, 2003)

33.) Krall E, Wehler C, Garcia R, Harris S, Dawson-Hughes B. “Calcium and vitamin D supplements reduce tooth loss in eldery.” Am J Med, (111, 6:452-456, 2001) www-east.elsevier.com/ajm/menu.html

34.) Bubber P, Ke ZJ, Gibson GE. “Tricarboxylic acid cycle enzymes following enzyme deficiency” Neurochem Int, (45, 7:1021-1028, 2004) www.elsevier.nl/inca/publications/store/6/4/3

35.) Martin PR, Singleton CK, Hiller-Sturmhofel S. “The role of thiamine deficiency in alcoholic brain disease.” Alcohol Res Health, (27, 2:134-142, 2003)

36.) Morris MC, Evans DA, Bienias JL, Scherr PA, Tangney CC, Hebert LE, Bennett DA, Wilson RS, Aggarwal N. “Dietary niacin and the risk of incident Alzheimer's disease and of cognitive decline.” J Neurol Neurosurg Psychiatry, (75, 8:1093-1099, 2004)

37.) Morris MC, Evans DA, Bienias JL, Scherr PA, Tangney CC, Hebert LE, Bennett DA, Wilson RS, Aggarwal N. “Dietary niacin and the risk of incident Alzheimer's disease and of cognitive decline.” J Neurol Neurosurg Psychiatry, (75, 8:1093-1099, 2004)

38.) Aliev G, Smith MA, Seyidov D, Neal ML, Lamb BT, Nunomura A, Gasimov EK, Vinters HV, Perry G, LaManna JC, Friedland RP. “The role of oxidative stress in the pathophysiology of cerebrovascular lesions in Alzheimer's disease.” Brain Pathol, (12, 1:21-35, 2002)

39.) Nourhashémi F, Gillette-Guyonnet S, Andrieu S, Ghisolfi A, Ousset PJ, Grandjean H, Grand A, Pous J, Vellas B, Albarède JL. “Alzheimer disease: protective factors.” Am J Clin Nutr, (71, 2:643S-649S, 2000) www.ajcn.org

40.) Charlton KE, Rabinowitz TL, Geffen LN, Dhansay MA. “Lowered Plasma Vitamin C, but not vitamin E, concentrations in dementia patients.” J Nutr Health Aging, (8, 2:99-107, 2004) www.springerpub.com

41.) Vitamin Insight “Vitamins” http://www.vitamin-insight.com

42.) Vitamin Insight “Supplements for Depression” http://www.vitamin-insight.com/dietary-supplements/supplements-for-depression.aspx

Supplementation means gains for tax payer's pocket and health

9/27/2004 - Supplementation by US consumers could save the state $15 billion in health costs according to a study published last week. Philippa Nuttall spoke to Elliott Balbert, president of the Dietary Supplement Education Alliance (DSEA), about what this research really means and why he remains wary about fortified foods.

The study, commissioned by the DSEA and carried out by the Lewin Group, discovered that daily use of calcium by people over the age of 65 would save $13.9 billion over five years - by reducing hip fractures - and daily use of folic acid among women would save $1.3 billion over five years from prevented birth defects.
Omega-3 fatty acids, glucosamine and saw palmetto supplements, which have been around for less time and involved in less research, also showed substantial promise for improving health and quality of life and potentially reducing health care costs.

As far as Elliott Balbert was aware, this was the first time that supplements had been quantified in terms of healthcare, as “savings for the tax payer".

More importantly, he noted that if certain health problems could be avoided by using supplements then the quality of people’s lives would be improved. As Balbert stressed this is particularly important in the case of folic acid and its ability to reduce birth defects.

Among other things, he wanted this research to be used to urge congress to support certain bills, which would encourage the use of supplements.

“For example, there is a bill that would allow food stamps to be used to buy dietary supplements,” he said, adding that they can be used to buy candy, so why not nutritional supplements.

However, Balbert does not believe that legislation is enough to get the supplementation messages out to the American people. He also thinks that doctors need to have preventative training so that they understand supplements and are thinking as much about preventing diseases as they are about curing them.

The consumer media has been full recently of articles about the problems that can ensue when herbals interact with prescription drugs; greater emphasis on the use of supplements seems to imply greater risk for the consumer. But, Balbert says that it is the responsibility of the individual to check what they are taking and why, as they would with OTC drugs.

“Where there is known information it should be displayed on the bottle, but it is not realistic to think that every supplement can be tested against every drug,” he said. Likewise, just because there have been a few problems, he is frustrated that some people may try to tar all supplements with the same brush.

As far as fortified foods and the role they have to play in the nation’s health are concerned, Balbert thought there should be more dose specific functional foods, but expressed concern that consumers are not sure to receive the required dose if it is not clearly explained.

While this research is specific to the US and there are no immediate plans to carry out similar research in Europe or Asia, it would obviously be interesting to see how much money and lives could be saved globally through supplementation.

Speaking at this year’s World Economic Forum, current chair of GAIN Jay Naidoo, also chairman of the board of the Development Bank of Southern Africa, said that if wheat flour was fortified in the 75 most needy countries with iron and folic acid, iron deficiency could be reduced by 10 per cent, and birth defects could be lowered by a third.

Such fortification would cost a total of about $85 million, or about 4 cents per person, he said.

“As a result, we estimate these countries would gain $275 million in increased productivity and $200 million from the enhanced earning potential,” Naidoo claimed. “There are many other examples to emphasize that public-private partnerships to invest in food fortification are investments not only in health, but also in national economies."

Also, recent report from the Copenhagen Consensus, a panel of eight of the world's most distinguished economists, included fortification programmes as one of its top priorities for facing global challenges.

Cat's Claw - Healing from the Rainforest

Cat’s Claw is a vine that grows in the Peruvian rainforests of South America. It is referred to by some cultures as the “Sacred Herb of the Rain Forest,” and in Peru it is protected as a valuable medicinal resource. It gets its name from the small thorns at the base of the leaves that look like a cat’s claw. Cat’s Claw has been used by for hundreds of years for wide variety of ailments.

Some of the alkaloids in Cat’s Claw have been proven to boost the immune system. One of its major alkaloids, rhynchophylline, may reduce the risk of stroke and heart attack by lowering blood pressure, increasing circulation, reducing heart rate and controlling cholesterol. It also contains constituents with anti-inflammatory, antioxidant, and anticancer properties.

Cat’s Claw has long been used to provide help for intestinal ailments such as Crohn’s disease, gastric ulcers and tumors, parasites, colitis, diverticulitis, and leaky bowel syndrome. It has also been used to help with such conditions as arthritis and rheumatism, diabetes, PMS, chronic fatigue syndrome, lupus, and prostate problems. Its stimulating affects on the immune system can also improve the bodys response to viral and respiratory infections and has made it a prominent herb currently being studied for use in the treatment of HIV/AIDS.

Cat’s Claw should not be used by individuals with skin grafts or tuberculosis or by those receiving organ transplants. In theory, it should not be taken by anyone taking immunosuppressive medications because of its stimulating affects on the immune system. (Sufficient scientific research has not been done to properly test this theory). Pregnant or breastfeeding women and children should not use Cat’s Claw, without first consulting their nutritional oriented healthcare provider.

Discuss the benefits of Cat’s Claw with your healthcare provider, to learn more about how it may help you. [Copyright © 2004 World Image Naturals™, Inc. www.worldimage.com ]

Nutraceuticals, Functional Foods, Phytochemicals... Health-Protecting Foods

The healing power of foods is a popular concept that focuses on how "super foods" can have health-protecting properties. Medicinal foods or "nutritionally high powered foods" have been in the natural products industry for a long time and through emerging scientific research and, particularly, public interest have reached the mainstream.

The primary terms associated with this new health-protecting category of food ingredients are nutraceuticals, functional foods and phytochemicals. (Previously, the active components of fruits and vegetables were classified as vitamins, minerals and such.) This important new terminology is described below.

Nutraceuticals is a term coined by Stephen DeFelice, M.D., founder and chairman of the private, nonprofit Foundation for Innovation in Medicine, Cranford, NJ, a decade ago. A nutraceutical is "any substance that may be considered a food or part of a food and provides medicinal or health benefits, including the prevention and treatment of disease." A nutraceutical may be a naturally nutrient- rich food such as spirulina, garlic, soy or a specific component of a food like omega 3 oil from salmon.

Functional foods, as defined by the Institute of Medicine in Washington, are "those foods that encompass potentially healthful products including any modified food or ingredient that may provide a health benefit beyond the traditional nutrients it contains." Functional foods can include foods like cereals, breads and beverages which are fortified with vitamins, herbs or nutraceuticals.

The term phytochemical is a fairly recent term that emphasizes the plant source of some of these health-protecting compounds. Currently, the terms "phytochemical" and "phytonutrient" are being used interchangeably to describe the active components of plants. Scientists are examining the antioxidant, immune-boosting and other health-promoting properties of active compounds in plants. Phytonutrients or phytochemicals that are being studied presently include (and are not limited to) terpenes, carotenoids, limonoids, and phytosterols.

It has been well appreciated for years that diet influences many health conditions and diseases. It is becoming clearer that maintaining optimal health can be affected by dietary factors. The terms defined here will predictably become more a part of our daily lives as foods and food products are marketed according to their potential health benefits and our dietary decisions are made for the benefit of our health.

The Newest Weight-Loss Pill...It's not what you think. It might even be something you're already taking. Read on.

The Newest Weight-Loss Pill
It's not what you think. It might even be something you're already taking. Read on.

By Sarah Schmidt

Weight loss supplements have a lousy track record. From the deaths and heart attacks attributed to fen-phen in the early 1990s to the recently banned ephedra, pills hyped to promote weight loss have pretty much proven to be useless at best and dangerous--even deadly--at worst.

But new research shows there may be one pill out there that can help you shed pounds without risk. It's legal, it's safe, and you don't have to buy it from some sketchy website. Good old calcium, it seems, not only strengthens your bones and helps lower your blood pressure, it can also help you lose excess weight--and keep it off.

"This is not a magic bullet, but adequate levels of calcium can help you 'melt' fat more quickly," says Robert Heaney, a calcium researcher at Creighton University in Omaha, Nebraska, and the author of one of several recent studies on the subject. In fact, a calcium deficiency may be one answer to that oft-heard question, "I'm eating less, so why aren't I losing weight?"--especially when you consider that nearly 80 percent of American adults, and 90 percent of women, aren't getting enough of this essential mineral.

In one study, Heaney examined data from 348 young women and found that the less calcium they got from their diets, the more likely they were to be overweight or obese. Among those who took in around 400 milligrams per day or less, 15 percent were overweight. But among those who got the recommended dose of 1,000 mg, only 4 percent were heavy.

Another study comparing women on low-calorie diets found that after two years, those who took in only 500 mg of calcium a day actually gained an average of four pounds, while those who got 1,000 mg lost six. And once people reach healthy weights, adequate calcium levels have also been shown to prevent relapses. "This is particularly significant since recidivism rates for obesity are actually worse than they are for alcoholism," says Heaney.

The reason for calcium's fat-busting role goes back to Paleolithic days, say experts. In times of plenty, our ancestors seldom had to worry about getting enough of the mineral. The plants they gathered contained much higher levels than do our fruits, veggies, and grains, because they grew in calcium-rich soil rather than on land depleted from years of farming. They also got a lot of calcium from the small bones of the fish and birds they ate. So the only time primitive humans might have been short on the mineral was when food was scarce.

User's Guide

What is it? One of the most abundant minerals in the earth's crust, calcium is crucial for healthy bones, as well as helpful for keeping blood pressure low and managing weight.

Dosage: To help yourself lose weight, you just need to meet the RDA for calcium. For men and women under 50, it's 1,000 milligrams; for adults 50 and over, 1,200 mg. Take into consideration what you get from food--8 ounces of milk has about 250 mg, 8 ounces of yogurt has about 450 mg, and an ounce of hard cheese has 200 mg--and then use supplements to fill the gap.

Type: Calcium supplements come in a few different forms--usually calcium carbonate, calcium citrate, or calcium phosphate--and in pills, liquids, and chewable "candies" and tablets. All are good options. Adequate vitamin D is required for proper absorption, so take a combo pill or a separate supplement with 400 IU of D (600 IU if you're over 50). And the calcium will be better absorbed when taken with food. If you don't get much calcium from food and need more than one tablet per day, take them at different times; the body absorbs small doses more efficiently.

Risks: Taking more than 2,500 mg a day could interfere with the way the body absorbs iron and zinc and may increase the risk of kidney stones. --S.S.

And apparently, Heaney says, when calcium levels are low, a substance called calcitriol rushes through the bloodstream and tells our fat cells to stop breaking down fat and to start storing it as efficiently as possible. Basically, the body goes into a kind of starvation prevention mode that thwarts our efforts to lose weight. A high-calcium diet, on the other hand, tells the calcitriol to back off, allowing the metabolism to speed up.

Nowadays, since most people are low on calcium despite having access to plenty of food, we're chronically in a state where our bodies are being told to conserve energy and store fat. This is a lifesaving effect if you're a Neanderthal, but a nuisance if you're living in a Western country in 2004, where the greatest food-related threat you face might be your local Dunkin' Donuts.

"Our ancestors didn't know where their next meal was coming from," says Michael Zemel, a nutrition researcher at the University of Tennessee, and the first to establish the connection between calcium and weight. That means they had to be continually prepared to go into conservation mode. "It's only in this era of excess that we actually want our bodies to be as inefficient as possible at storing fat."

So where do supplements fit into this picture? Many of the calcium studies focused on dietary sources, and our ancestors certainly didn't stock up by taking a trip to their local health food store. And it's true, the new research suggests that dairy products like low- or nonfat milk, cheese, and yogurt seem to be more effective than supplements in helping people lose weight. (Nondairy sources, like kale, collard greens, and other calcium-rich veggies, as well as fortified juice, soy milk, and tofu, are also good.)

But there's no getting around the fact that most people just don't get enough calcium from the foods they eat, which is why a daily calcium supplement is key, say the experts. Fortunately, the overall amount you need for maximum weight loss is the same as what's recommended to protect your bones and help keep blood pressure in check: 1,000 milligrams for men and women under 50, and 1,200 mg for those over 50.

Keep in mind that once you meet those daily goals, additional calcium won't speed up your metabolism any further. And remember that calcium is only one part of the equation. Popping a few supplements alone won't undo the damage of overeating and inactivity. "Calories still count," says Heaney. "You won't lose weight if you take in more energy than you burn."

So think of calcium as the perfect little helper. Get the recommended amount, and your bones, your heart, and your waistline may thank you.

Sarah Schmidt is a writer in Brooklyn, N.Y.

The Anti-Inflammation Diet

Experts now believe there's a common culprit behind our most deadly diseases, including cancer, heart disease, and diabetes. The best defense is right on your dinner plate--and may be the only diet you'll ever need.

By Catherine Guthrie

--------------------------------------------------------------------------------

As the CEO of a supplement company in Los Angeles, Andy Pham eats, breathes, and dreams nutritional supplements. In fact, he downs roughly 80 pills a day. Pham knows he's far from the norm. Heck, most people pat themselves on the back if they remember to swallow a single dietary booster, much less six dozen. So when asked to think like the average time-pressed American and choose just one nutrient to take every day, he doesn't hesitate. "Fish oil," he declares. "I take it for the omega-3 fatty acids. They're a great all-around inflammation reducer."

Whether he realizes it or not, Pham's advice is in lockstep with the latest medical buzz. Researchers are uncovering an insidious new medical reality: Inflammation, the body's most primitive weapon against infection and injury, may be at the root of some of the deadliest diseases of the 21st century, including heart disease, diabetes, cancer, and Alzheimer's.

The typical 65-year-old with arthritis, an ulcer, and heart disease goes to see three different doctors: a rheumatologist, a gastroenterologist, and a cardiologist, says Jack Challem, author of The Inflammation Syndrome. And he may walk out with three different treatment plans. "No one stops long enough to connect the dots and see the underlying inflammatory current," Challem says. As a result, what's missing is a unified voice offering patients nuts-and-bolts advice about how to stamp out inflammation before it burns out of control.

That's where the alternative approach comes in. Many practitioners say they've been connecting the dots between inflammation and disease for years, only to have their warnings go unheeded. They've been particularly ahead of the curve in suggesting what they claim is the best defense against inflammation-related diseases: eating the right foods. Leo Galland, an internist and founder of the Foundation for Integrated Medicine in New York City, says he's been writing and lecturing about the benefits of anti-inflammatory foods since the early 1980s. "Things I talked about 20 years ago that were considered out in left field are now so mainstream they're almost boring," he says. "I feel vindicated on a daily basis."

Here's how the inflammatory cycle can go awry. Under normal circumstances, inflammation is part of the immune reaction that helps the body heal when injured. When you slice your finger cutting onions, for example, blood vessels near the accident scene expand. That clears the way for the entrance of white blood cells, good guys who annihilate any bacteria that sneak in on the knife blade. They also mend ragged tissue by ordering in new cells to seal the cut. By the time the signs of inflammation kick in--heat, soreness, and swelling--the wound is well on its way to healing.

Still, like an inconsiderate houseguest, inflammation can overstay its welcome. Medical researchers discovered long ago that certain diseases, such as lupus, Graves' disease, and fibromyalgia, emerge when the immune system flips on and refuses to turn off. And a new theory paints an even broader picture of how other killers gain a foothold when inflammation runs amok.

It all started with the heart. Until the early 1990s, experts believed that heart disease, specifically atherosclerosis (hardening of the arteries), resulted when sticky plaque glommed on to smooth artery walls, causing the arterial passageway to narrow. A heart attack was thought to be the end-case scenario, a blood clot finally plugging the last remaining opening in the dam. But as it turns out, the process is more complex than that.

Experts now know that arteries aren't smooth pipes lined with white globs of gluey fat. Instead they are dynamic, multilayered tissue structures. Arteries do absorb LDL (bad) cholesterol from the bloodstream. But instead of sticking to the artery wall, LDL seeps between the tissue layers and festers, like an angry plaque-filled blister. The body triggers an inflammatory response to contain the damage and the artery swells, constricting blood flow to the heart. Disaster finally strikes when the plaque bursts and debris barricades the artery.

With Alzheimer's, a backward glance uncovered the inflammation connection. Numerous studies show that people who use ibuprofen, a popular anti-inflammatory, lower their risk of acquiring the disease. Although the mechanism isn't fully understood, neurologists believe the brain's immune cells rally to attack a form of plaque that signals Alzheimer's. The ensuing skirmish creates inflammation that may spur progression of the disease.

As for diabetes, it's often related to how much fat a person carries around on his or her frame. Fat cells ooze inflammation-boosting proteins called cytokines, so more fat equals more inflammation. Over time, too many circulating cytokines dampen the body's ability to monitor insulin production. Eventually the body's efforts falter, and the gate swings open for Type 2 diabetes. (It's no coincidence that rates of the disease are nudging upward in unison with America's belt size.) Chronic inflammation in the body also causes cells to oxidize, which may trigger a cascade of cancerous mutations. In fact, Bruce Ames, a biochemist at the University of California at Berkeley and former board member of the National Cancer Institute, thinks inflammation is responsible for up to 30 percent of all cancers.

Scary stuff for sure, but fortunately, experts are also learning more about some simple, even pleasurable, ways to reduce inflammation. Exercise and stress relief are important, but the best defense, most researchers agree, is through diet. Most foods either fuel the fires of inflammation or tamp them down, Galland explains. And fat is the crux of the issue. The goal is to eat a good balance of inflammatory fats (mainly omega-6s, as found in safflower, sunflower, and corn oil) and anti-inflammatory fats (like omega-3s, found in fish, and omega-9s, which olive oil has). But most people chow down on up to 30 times more inflammatory fats than anti. "The typical American diet is priming people for inflammation," says Challem. "It's like sitting in a parked car with your foot on the gas. Eventually you'll overheat."

The good news is that dozens of foods, herbs, and spices are proven to rev up the body's ability to stomp out inflammatory hot spots. For evidence, one need look no further than studies of rheumatoid arthritis. In one published last January in Rheumatology International, patients who followed an anti-inflammatory diet had a 14 percent decrease in joint tenderness and swelling compared to those who ate a typical Western diet. Fish oil supplements goosed the results even further, bringing the final tally of those feeling an improvement up to 31 percent.

Small studies suggest that an anti-inflammatory diet may also hold Alzheimer's disease at bay. In a French study of cognitive decline, scientists followed the diets of 1,600 seniors for seven years. In the end, those who ate fish at least once a week were less likely to develop the disease.

Because the concept of eating to curb inflammation is still relatively new, most of the existing evidence is anecdotal. Jacob Farin, a naturopath in Portland, Oregon, has seen patients with everything from chronic back pain to pancreatitis improve after adopting an anti-inflammatory diet.

The bottom line? This new eating plan, laid out in these pages, may be the most efficient diet you've ever seen. In one fell swoop, you'll hedge your bets against some of the biggest health threats facing Americans today.

1. Get Friendly With Fish

Eat fish at least twice a week. Why? Because it overflows with two key omega-3 fatty acids--eicosapentaenoic and docosahexaenoic (EPA and DHA for short)--that are potent anti-inflammatories. Good sources are fatty fish such as mackerel, salmon, trout, sardines, and tuna. Canned tuna is fine, but make sure it's packed in water. Otherwise, the omega-3s leach into the surrounding oil.

You do need to watch out for toxins in fish, though, especially if you're in a high-risk category. Women who are either pregnant or hoping to be should avoid shark, swordfish, king mackerel (a different species from regular mackerel), and tilefish, all of which harbor potentially dangerous levels of mercury, which can be damaging to their developing fetus. (Nursing mothers and young children should avoid these fish, too.)

If you don't want to mess with mercury, you're not so fond of fish, or you just want to hedge your bets, try fish oil supplements. Look for a supplement with EPA and DHA and take 2,000 milligrams every day.

Whatever fish-oil delivery system you choose--fresh, canned, or supplement--don't let this one get away. "There is an absolute need for fish oil if you're going to quell inflammation," says Jim LaValle, an integrative physician and clinical nutritionist at the Longer Living Institute in Cincinnati, Ohio.

There are options for vegetarians, too, though they're not perfect. The body can make its own EPA and DHA from the omega-3 fat found in plant sources such as flaxseed, wheat germ, and walnuts. But the body's mechanism for converting plant-based omega-3s isn't particularly effective.

Although flaxseed is often touted as a substitute for fish oil, it just can't compete, says LaValle. "That's one of the biggest misconceptions in the natural products industry."

One solution is to take flaxseed supplements, but you'll need to down four times as many of these as you would of fish oil pills.

2. Choose Fats Wisely

Replace trans fats with those high in omega-3s. Good fats include fatty fish, extra-virgin olive oil, canola oil (expeller-pressed), walnuts and their oil, hemp oil, and flaxseed or flaxseed oil.

Trans fats are the worst offenders because they're high in omega-6s, fatty acids that gum up the body's ability to regulate inflammation. "If your diet is rich in trans fats, you're going to drive your body to make more inflammatory chemicals," says LaValle. The worst culprits are vegetable shortenings and hard margarines, but most processed foods house a trans fatty acid or two, usually in the form of partially hydrogenated oil. (Soon, trans fats will be easier to spot thanks to new legislation requiring food makers to list them on ingredient labels by 2006.) Other fats to avoid (also because of their omega-6s) include safflower oil, sunflower oil, and corn oil.

3. Embrace Your Inner Herbivore

Load your plate with fruits and vegetables--the more colorful the better. Brightly pigmented produce such as blueberries, peppers, and spinach have the most anti-inflammatory compounds.

For a simple way to make sure you're eating enough plant-based foods, Melanie Polk, a registered dietitian at the American Institute for Cancer Research in Washington, D.C., suggests using your dinner plate as a measuring tool. Ideally, two-thirds of the plate or more should be covered with fruit, vegetables, whole grains, and/or beans, she explains. The remaining one-third can be filled with lean animal protein, like a chicken breast or fish fillet, or tofu.

How to Find Out If You're Inflamed
Take the test. Inflammation is measured by a marker called C-reactive protein or CRP. As inflammation creeps up, so do CRP levels in the blood. A blood test to measure levels of CRP is inexpensive ($25 to $30) and extremely reliable. Patients with autoimmune disease and cancer often have high CRP levels, but the test is making headlines for its ability to suss out heart disease in otherwise healthy-looking people. Those who have the most to gain from being tested are people at moderate risk (poor diet plus a lack of exercise) with otherwise healthy-looking cholesterol levels. (If you already know you're at high risk for heart disease, the test probably won't tell you anything new.)

In the future, some experts predict that the CRP test will be added to other routine medical tests, such as cholesterol and blood sugar exams. But if you're interested now, any doctor can perform it. --C.G.

4. Cut Back on White Foods

Give dairy, sugar, and refined grains a smaller spot on your plate. Too much dairy and white flour can kick the immune system into high gear, particularly if you're lactose intolerant or have celiac disease. In people who suffer from these conditions, the gut treats dairy and wheat products as hostile invaders: Often it only takes a bite of bread or a spoonful of ice cream to get the inflammatory cycle going. One exception to the dairy rule is eggs, especially those enriched with omega-3s.

Sugary foods can also be a problem, especially when eaten between meals, since they cause a surge in blood sugar. To reestablish balance, the pancreas lets out a gush of insulin, which in turn switches on the genes involved in inflammation. This biochemical roller coaster is thought to contribute to the onset of Type 2 diabetes.

"When I'm trying to reduce people's inflammation, I make sure they knock out refined grains, dairy, and sugar," says LaValle. "You've got to get rid of the inflammatory chemistry."

5. Take Supplements

If you want to take just one supplement every day, make it fish oil. But a host of vitamins and herbs can also help. The most rigorously tested herbal anti-inflammatories are ginger and turmeric. Both are widely used in India to treat inflammatory disorders, such as arthritis and carpal tunnel syndrome. Physician Andrew Weil suggests taking 400 to 600 milligrams of turmeric extract (either in tablets or capsules) three times a day.

Ginger is less well studied but still highly regarded. Weil recommends one to two tablets (500 to 1,000 milligrams) of powdered dry ginger twice a day with food until pain subsides. Both ginger and turmeric need to be taken consistently for two months before showing results.

When it comes to vitamins, E is a good bet. The fat-soluble vitamin keeps inflammation from even getting started by disarming integral inflammatory genes. Vitamin E is also a powerful antioxidant. Galland suggests taking 200 to 400 IU (134 to 268 mg) of mixed-tocopherol vitamin E daily.