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Vitamin E Helps Prevent Heart Disease Deaths...Vitamin E supplementation may help prevent deaths related to heart disease among women, according to a study recently published in the Journal of the American Medical Association (JAMA, 2005, vol.294, no.1: 56-65). Researchers examined nearly 40,000 apparently healthy women, all at least 45 years old, from the Women’s Health Study. The women received either 600 international units of natural-source vitamin E or placebo every other day for an average of 10.1 years. The results showed 24 percent fewer deaths due to heart disease in the vitamin E group than in the placebo group. The study adds to the substantial body of evidence of the beneficial effect of vitamin E and opposes results of research published earlier this year in JAMA suggesting adverse effects of the vitamin.
Reprinted from NNFA Supplement Newsletter
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Focus on ADHD Attention deficit hyperactivity disorder (ADHD), a condition characterized by poor attention span, emotional instability, and related symptoms, may respond to supplementation. Amino Acids: Children with ADHD are often deficient in L-glutamine, a precursor for gamma aminobutyric acid (GABA), a neurotransmitter that calms the mind and may help reduce hyperactivity. A typical dosage is 100 mg per day. Dimethylaminoethanol (DMAE) has been used to treat such symptoms as shortened attention span, hyperactivity, learning and behavioral problems, reading and speech difficulties, and impaired motor coordination. DMAE may over-stimulate the nervous system, and should be introduced gradually; 100 to 300 mg, taken twice per day, is the normal dosage range. Essential Fatty Acids (EFAs): In a 12-week study of 41 eight- to 12-year-olds with ADHD, the EFA group experienced greater cognition and fewer behavioral problems than the placebo group. The usual EFA dosage range is 1,000 mg to 2,000 mg per day. Minerals: Iron, magnesium, and zinc deficiencies have been implicated in ADHD. The suggested dosages are 10 mg to 30 mg of iron per day, 200 mg of magnesium per day, and 10 mg to 30 mg of zinc per day. Vitamins: In a recent study of six- to 12-year olds with behavioral problems such as ADHD, multivitamin supplementation helped control anti-social behaviors. Symptoms of ADHD can be exacerbated by food additives including artificial colors, flavor enhancers such as MSG, thickeners, and bleaching and anti-caking agents, as well as allergenic foods such as corn, eggs, milk, oranges, soy, and wheat. Because 90% of brain growth occurs during the first three years of life, it is particularly important to provide a high-quality diet and nutritional supplementation during this time. Reference: Progress in Neuropsycho-pharmacology & Biological Psychiatry; 2002, Vol. 26, No. 2, 233-9.
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| | Don’t be sore The National Arthritis Data Workgroup estimates that nearly 40 million Americans now suffer from arthritis. Nonsteroidal anti-inflammatory drugs (NSAIDs), which are the primary treatment for this condition, have many serious side effects. Some alternatives include: Boswellia serrata (guggul) has improved symptoms in those with osteoarthritis and rheumatoid arthritis. In an eight-week double- blind study that included 30 subjects with osteoarthritis of the knee, half were given boswellia serrata and half were given a placebo. The boswellia group reported decreased knee pain, increased knee flexibility, and increased walking distance compared to the placebo group. The recommended dosage range is 150 mg to 450 mg per day. Bromelain contains anti-inflammatory enzymes that help minimize swelling and suppress the inflammation and pain of osteoarthritis, rheumatoid arthritis, sports injuries, and other inflammatory joint conditions. The typical dosage range is 400 mg to 1,200 mg per day. Curcumin is the active anti-inflammatory agent found in the spice turmeric. A large double-blind study demonstrated that curcumin was as effective as the powerful anti-inflammatory drug phenylbutazone in reducing pain, swelling, and stiffness in rheumatoid arthritis patients. Curcumin has also proven effective in the treatment of post-surgical inflammation. The usual dosage range is 400 mg to 1,800 mg per day. Ginger root extract has been used effectively in the management of various arthritic and muscle inflammation conditions including osteoarthritis, rheumatoid arthritis, and fibromyalgia. The recom-mended dosage range is 500 mg to 1,500 mg per day. S-Adenosylmethionine (SAMe) possesses anti-inflammatory, pain-relieving, and tissue-healing properties that may help protect the joints. A number of double-blind osteoarthritis studies have found that SAMe increased the formation of healthy tissue and reduced pain, stiffness, and swelling better than placebo, and equal to drugs such as ibuprofen. The normal dosage range is 400 mg to 1,200 mg per day. Reference: Phytomedicine; 2003, Vol. 10, No. 1, 3-7.
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| Vitamin D update New research conducted at the University of Minnesota found that 93% of all patients with non-specific musculoskeletal pain were deficient in vitamin D. Another recent study in Psychosomatics found that 37% of all doctor visits are for symptoms of no known cause, most frequently unexplained pain of the back, head, arms, and legs. The University of Minnesota study of 150 children and adults with unexplained muscle or bone pain found that 100% of African-American, East African, Hispanic, and Native American subjects were deficient in vitamin D. All study patients under the age of 30 were deficient. Vitamin D deficiency is associated with significant risk for autoimmune diseases such as multiple sclerosis (MS), and for cancer, diabetes, hypertension, and osteoporosis. Deficiency in vitamin D is harmful for developing fetuses and causes rickets in children. In a study in the Journal of the American Medical Association, researchers found that vitamin D reduced the risk of colon cancer. Among the 3,000 men in the study aged 50 to 75, those whose daily dietary intake was more than 4 grams of fiber and 645 IU of vitamin D were significantly less likely to have serious colon polyps (tumors). Another recent study of 187,563 women examined the relationship between vitamin D intake and MS. The subjects were divided into groups based on vitamin D use. Women with the highest intake of vitamin D from supplements—400 IU or more per day—were 40% less likely to develop MS than were those who did not use supplements. During the 20-year study period, 173 women developed MS. Reference: Neurology; 2004, Vol. 62, No. 1, 60-5.
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| Doctors identify C-reactive protein risk According to the Journal of the American Heart Association, C-reactive protein (CRP), found only in trace amounts in healthy people, has emerged as the leading indicator of systemic (body-wide) inflammation. Doctors now believe that those with elevated CRP levels may be four-and-a-half times more likely to have a heart attack than healthy individuals. CRP is a type of protein produced by the liver that is present only during acute inflammation. CRP levels fluctuate and increase with age, chronic fatigue, dental disease, depression, diabetes, elevated triglycerides, high blood pressure, insulin resistance, and obesity, as well as with alcohol use, coffee consumption, eating a high protein diet, taking estrogen, low levels of physical activity, smoking, and suffering sleep disturbances. In a six-month double-blind study of individuals ranging in age from 30 to 70, researchers concluded that one multivitamin per day reduced CRP levels. Because CRP levels fluctuate widely during the menstrual cycle, the study consisted only of 33% postmenopausal women and 67% men. The multivitamin group reduced CRP levels by 32%, and the greatest reduction in CRP was found in subjects who had the highest CRP levels at the beginning of the study. Research from the University of California at Berkeley published in the Journal of the American College of Nutrition found that smokers who took 515 mg of vitamin C per day for two months reduced CRP levels by 24%. Additional options for reducing CRP include eating fewer refined carbohydrates and high-glycemic (blood sugar-raising) foods such as breads, cakes, cookies, pancakes, and pasta. Also, supplementing with omega-3 fatty acids and vitamin E, as well as getting active and losing weight, can significantly lower CRP levels. Reference: The American Journal of Medicine; 2003, Vol. 115, No. 9, 702-7.
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| New moms and DHA One of the omega-3 fatty acids most commonly associated with healthy brain function is docosahexaenoic acid (DHA). Low levels of DHA after pregnancy are associated with postnatal depression, which suggests that supplementing with DHA can reduce needless suffering. DHA is conditionally essential, which means that although it can be synthesized in the body, most DHA must be obtained from supplementation. Researchers measured the DHA levels in 112 women at delivery and 32 weeks postpartum, at which point researchers measured depression using the Edinburgh Postnatal Depression Scale (EPDS). The EPDS consists of ten short statements, each with four possible responses. Mothers who score above 92.3% are likely to be suffering from depression. Researchers determined that mothers with lower DHA levels had a higher risk for developing postpartum depression. This study is consistent with others that show populations with high intakes of omega-3 fatty acids have lower rates of depression than populations with low consumption of omega-3. Other depression research using omega-3 that contained 2 grams of DHA and 4 grams of eicosapentaenoic acid (EPA) per day also showed positive results. DHA is especially prevalent in brain cells and in the retina of the eye, and is important for nerve and retinal development in infants. The importance of DHA is evident in the fact that it is the most abundant of the omega-3 fatty acids found in breast milk. Reference: Prostaglandins Leukotrienes and Essential Fatty Acids; 2003, Vol. 69, No. 4, 237-43.
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| Mellow melatonin In a recent study, melatonin supplementation lowered high blood pressure (BP). Melatonin, a natural hormone that is produced in the body, helps regulate the body’s internal clock, or circadian rhythm. The randomized, double-blind study involved 16 men with untreated hypertension—persistently high BP. Subjects were given either 2.5 mg of melatonin per day one hour before bedtime for three weeks, or 2.5 mg of melatonin the first night only, followed by a placebo for the remainder of the three-week period. Researchers found that repeated melatonin intake reduced systolic BP (top number) during sleep by 6 mm Hg and diastolic BP (bottom number) by 4 mm Hg, and also improved sleep. The placebo group experienced no change in blood pressure. Reference: Hypertension; 2004, Vol. 43, 192.
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This Month's Healthy Tip Omega-3 increased the lung function of elite athletes suffering from exercise-induced bronchoconstriction or asthma (EIB) in a recent study. EIB causes the airways to narrow, reducing lung function and producing coughing, chest tightness, and wheezing. The randomized, double-blind crossover study included 10 elite athletes with EIB and 10 without. The treatment group took omega-3 containing 3.2 grams of eicosapentaenoic acid (EPA) and 2.2 grams of docosahexaenoic acid (DHA) per day; the placebo group took olive oil capsule supplements. After three weeks, both groups stopped taking supplements for two weeks, and then switched the treatment and placebo groups for the final three weeks. In combined results, when tested 15 minutes after exercise, there was a 3% average decrease in lung function in the omega-3 group, a 14.5% decrease in the placebo group, and a 17.3% decrease in lung function without supplements. Reference: American Journal of Respiratory and Critical Care Medicine; 2003, Vol. 168, 1181-9
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All articles in this newsletter are for the purpose of nutritional information only and should not be considered a substitute for professional medical advice.
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