Creatine plays an important role in the production of energy and in the process of building muscular strength and lean body mass. Many people–especially those who participate in sports and intense physical activities–take creatine supplements to help improve physical performance.
Creatine is a non-essential, endogenous amino acid, which is naturally produced by the body in the liver, kidneys, and pancreas from the amino acids glycine, arginine, and methionine. In the body, creatine is mostly found in muscle and brain tissue. In addition, creatine can be consumed by eating meat, poultry, and seafood.
Since vegetarians cannot obtain creatine from their diet, oral intake of creatine supplements (not derived from animals) can be beneficial. It’s possible for vegetarians to increase creatine intake indirectly by eating certain foods that contain glycine, arginine, and methionine (these amino acids are used in the body to create creatine). However, it’s more efficient to get it through supplementation.
Studies exploring the effects of creatine supplementation among vegetarians found that vegetarians who took creatine experienced improved athletic performance. Creatine aids in the production of adenosine triphosphate (ATP), which helps provide energy to muscle cells. The primary benefit of creatine supplementation is an improvement in strength and power output during resistance (anaerobic) exercise.
In addition, studies have also shown an increase in cognitive performance among vegetarians who take creatine supplements. The increased presence of creatine in brain cells shows a positive correlation to memory recognition as well as a reduction in mental fatigue.
Additional Information:
See http://www.raysahelian.com/creatine.html
Benton D, Donohoe R. The influence of creatine supplementation on the cognitive functioning of vegetarians and omnivores. Br J Nutr. 2011 Apr;105(7):1100-5. doi: 10.1017/S0007114510004733. Epub 2010 Dec 1. PMID: 21118604. https://pubmed.ncbi.nlm.nih.gov/21118604/
Burke DG, Chilibeck PD, Parise G, Candow DG, Mahoney D, Tarnopolsky M. Effect of creatine and weight training on muscle creatine and performance in vegetarians. Med Sci Sports Exerc. 2003 Nov;35(11):1946-55. doi: 10.1249/01.MSS.0000093614.17517.79. PMID: 14600563.
Kaviani, M., Shaw, K., & Chilibeck, P. D. (2020). Benefits of Creatine Supplementation for Vegetarians Compared to Omnivorous Athletes: A Systematic Review. International journal of environmental research and public health, 17(9), 3041. https://doi.org/10.3390/ijerph17093041
Rae C, Digney AL, McEwan SR, Bates TC. Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proc Biol Sci. 2003;270(1529):2147-2150. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1691485/
Testimonial: I am currently taking 1 clove of garlic daily morning as soon as I wake up on an empty stomach as a home remedy to reduce hypertension. Before starting this treatment, my average BP measured at home used to be about 155/111 mmHg. After taking 1 clove of garlic daily on an empty stomach since last 2 weeks my BP now seems to be around 135/99 which seems to be a reasonably good improvement. I also have hypothyroidism diagnosed 3 years ago, and am taking a daily dose of 150mg Thyroxin tabs in the morning on an empty stomach, but with 20 mins gap from taking the garlic clove.
Comment: I am not sure if one clove is enough to reduce BP, but if it is working for you that's great. The evidence does seem to support that garlic reduces BP.
]]>Question: According to my blood work my vitamin D3 level was considered deficient (11 ng/ml). My doctor prescribed me 50,000 IU once a week for 8 weeks. After taking the high dosage she instructed me to follow up with taking 2,000 IU daily. I've been feeling horrible. I'm tired, have a restless sleeping pattern, dealing with muscle spasm and bone pain, my joints pop when I move, brain fog, dehydration, dry eyes, blurred vision, bouts of anxiety and depression (which I've never had before). Ever since then I've stopped taking the vitamin. I'm currently at 38 ng/ml. I was a healthy 38 year old woman until I started taking the high dosage of vitamin D.
Answer: I don't understand why some doctors prescribe these massive amounts. A few people may need up to 3,000 units a day. Many do well taking between 400 and 2,000 units daily and even less if exposed to daily sun. You may find this Reuters Health article from a few months ago interesting:
]]>"Nearly one in five U.S. adults are taking supplemental vitamin D, and a growing number are taking excessively high doses linked to an increased risk of fractures, falls, kidney stones and certain cancers. The recommended daily intake of vitamin D for most adults is 600 IU (international units), or 800 IU after age 70. Researchers examined survey data collected for 39,243 adults from 1999 to 2014. The proportion of people taking more than 1,000 IU daily surged from just 0.3 percent in the first survey in 1999 to 18 percent in the last survey in 2014. 'Vitamin D is essential for bone metabolism, as it helps the body absorb calcium and maintain appropriate concentrations of calcium and phosphate in the blood,' said senior study author Pamela Lutsey, a public health researcher at the University of Minnesota in Minneapolis. 'Excessive intake of vitamin D can, however, be harmful, as it can cause overabsorption of calcium. Excess blood calcium can, in turn, lead to detrimental deposition of calcium in soft tissues, such as the heart and kidneys.”
Although current meds used to treat Parkinson's disease are of benefit, it is good to know that an herb can be of help, too. In a recent study published in the journal Neurology, investigators tested the effectiveness and safety of a single-dose intake of mucuna pruriens powder. Eighteen patients with advanced Parkinson's disease received standard medications and were compared to those who received the herbal preparation. The researchers conclude, "Single-dose mucuna intake met all efficacy and safety outcome measures in comparison to dispersible levodopa/benserazide."
Comments: We need many more studies to determine the best amounts of mucuna herb to use, the ideal extract potency, the frequency of use, and how it can be combined with Parkinson's meds or reduce the amount of medication taken. But, at this time, this herb looks to be a promising addition to Parkinson's disease treatment.
]]>The American Heart Association and the American College of Cardiology released new guidelines recommending more aggressive blood pressure treatment. They lowered the threshold at which treatment should begin. They now consider blood pressure of 130/80 or above to be elevated. In the past patients were not considered to have hypertension unless their systolic pressure was above 140. They claim that even elderly and frail patients benefit from having high blood pressure treated. With the previous guidelines, about a third of American adults were considered to have hypertension. With the newer ones, almost half are considered to be hypertensive.
Rather than suggesting medications, they initially recommend lifestyle changes including more exercise, eating more vegetables, fruits and whole grains, reducing salt intake, body weight, and alcohol intake. However, this change in recommendations also means more patients will eventually be prescribed drugs for hypertension, which could lead to many more people having short term and long term side effects from them.
It is true that high blood pressure for many years does harm to blood vessels and can lead to organ damage such as kidney and heart failure. In the long run it raises the risks for heart attacks and stroke. But, the question I am still not sure of is: Would taking years and decades of medications (in those who have mildly elevated BP) eventually cause more harm than good?
Many times a person's blood pressure reading could be higher in the doctors office as opposed to home where the environment is more relaxing. Blood pressure is often measured while sitting. When we stand and walk around it could be lower. Are we about to over medicate many more people than necessary? In a way I feel similar to that of statin drugs used to lower cholesterol levels. Are doctors treating more people with these harmful cholesterol-lowering medications than necessary? Is there a push from the pharmaceutical industry to influence these guidelines? Many drugs are used to treat high blood pressure. They include diuretics, beta-blockers and ACE inhibitors, which influence blood pressure from different directions. I am not aware of studies that show that taking for several decades in those who have a BP of 130/80 would increase or decrease lifespan.
In my opinion it is a wise choice to try all forms of natural therapies for blood pressure before resorting to potentially harmful medications. i have listed quite a number of options for you to try and I hope you find lifestyles changes, exercise, yoga, meditation, dance, walks in nature, and other methods to lower your risk.
]]>]]>I began taking a Mucuna Pruriens pill in February 2017 to help quit smoking and to deal with the stress of my wife's medical problems. The quitting smoking did not happen, but I've now been taking it every day, upon waking, prior to eating breakfast. The effect seems to last for easily 12 hours, sometimes longer.
Customer testimonial via email:
]]>I began taking a Mucuna Pruriens pill in February 2017 to help quit smoking and to deal with the stress of my wife's medical problems. The quitting smoking did not happen, but I've now been taking it every day, upon waking, prior to eating breakfast. The effect seems to last for easily 12 hours, sometimes longer. I've had no jitters, no problems sleeping (although I often take melatonin), and no problems with appetite or functionality. It seems to help me "think better," or maybe to remain more objective. When some new crisis happens, I'll feel a massive heat-wave of adrenalin, but it dissipates within 30 minutes and I can think calmly. I don't know that I would have been capable of handling the never-ending emergencies and the myriad ongoing details of managing our personal life while dealing with the health problems. It's only the two of us, and I'm 65, she's 60. I can't think of any other medication, supplement or herb that does what this stuff does to me. And I've tried many of them, although not so much the pharmaceuticals. I would propose that Dr. Sahelian might consider further study of this as an alternative natural antidepressant or for anxiety management.
Question: I take it that herbs or fruit extracts that come in supplement pills, by definition are considered as having some pharmacological properties to them, correct? Can one then also speak of herbs providing some sort of nutrition to the body, meaning providing nutrients to the body, not just acting like a natural drug?
Answer: The answer is both. There are countless substances in the human body, and there are also countless substances in herbs and fruit extracts. Some of the substances in herbs act as pharmaceutical agents, similar to medications. It just happens that some herbs have substances in them that are also found in the body and act as nutritional replacement or supplementation. For instance, Goji berry extract has a high concentration of zeaxanthin, which, along with lutein, are carotenoids found in the retina of the eye. Zeaxanthin and lutein help improve vision. In this case, the zeaxanthin in goji berry is acting as a nutritional agent. Herbs also contain many vitamins, minerals, amino acids, fatty acids, and flavonoids which have nutritional value. These substances are used by the body for structural repair, hormone synthesis, and enzymatic activity. However, most herbs, as compared to foods, are ingested in small amounts therefore their nutritional contribution is often minimal.
]]>Question: You frequently talk about some of the risks (such as muscle pain) associated with statin drugs used to lower cholesterol. I recently heard that their use increases blood sugar levels. Is this true?
Answer: Cholesterol-lowering medications known as statins can, in some people, increase the risk for developing type 2 diabetes.
]]>Question: I have read that sodas with sugar are harmful but recently my uncle said he had read that fruit juices are also not healthy and can raise blood sugar too high. What is your opinion on this?
Answer: Sodas, sugary sports drinks, and other sugar-sweetened beverages raise blood sugar levels and increase one's risk of developing type 2 diabetes and metabolic syndrome thus raising the risk of heart disease. What many people don't realize is that even though fruit juices (for instance apple and orange) have beneficial substances, they still contain lots of a sugar called fructose which can cause similar problems as that found in sodas. Many people, including lots of children, drink 8 ounces or more of orange juice in the morning. The sugar in fruit juices causes a spike in blood sugar levels. I generally recommend no more than two to four ounces of fruit juice at any one time.
]]>In an article published in the British Journal of Nutrition, a total of 36 people with high blood pressure were randomized to placebo or grape seed extract pills. Subjects consumed a juice containing 0 mg or 300 mg/d GSE (150 mg twice daily) for 6 weeks. At the end of the study, those who took GSE were found to have reduced systolic BP by 5 % and diastolic BP by 4 %. Four weeks after the pills were stopped, blood pressure returned to baseline values. Read more about grape seed.
There are many natural supplements and lifestyle factors that influence blood pressure. In my opinion doctors are too quick to rely on medications since they do not know much about the natural alternatives. Unfortunately, many people have to rely on themselves to read and learn on their own to find out whether there are safer ways to reduce blood pressure without drugs.
]]>In an article titled, "L-carnosine as an adjuvant to fluvoxamine in treatment of obsessive compulsive disorder: A randomized double-blind study," investigators tried to find out if any natural supplements added to an antidepressant medication could be of additional benefit in reducing the symptoms of OCD. Forty-four patients diagnosed with moderate to severe OCD were treated with fluvoxamine either alone or with the addition of L-carnosine for a period of 10 weeks. The brand name of fluvoxamine is Luvox. It is considered a SSRI medication similar to Prozac, Paxil, and Zoloft and mostly acts on the serotonin system in the brain.
The results were good. The addition of L-carnosine led to a significant reduction of obsessive-compulsive symptoms. I always find it interesting and encouraging how supplements can be used either as a replacement or in addition to medications to help doctors find solutions to the many physical and mental conditions that people suffer from. As to the dosage recommendations, I tend to think that for treatment purposes the dosage should be limited to 500 mg or less a day, especially when combined with Luvox or other anti-depressants. It may even be a good idea to reduce the dosage of the SSRI when adding carnosine supplementation. Some researchers also claim that carnosine has anti-aging potential but this has yet to be tested in humans. To those who wish to take carnosine for its potential anti-aging benefits, I suggest opening a 500 mg capsule and only using a small portion each morning. The whole 500 mg capsule could last a week.
]]>Not all doctors are convinced diet plays a role in cancer reduction even though the evidence keeps mounting. Recently a study published in JAMA Oncology confirmed that a diet high in fiber reduces the risk for colon cancer. Fiber present in food (or taken as a supplement) keeps the gastrointestinal system moving thus reducing constipation, improves feelings of satiety thus helping in weight management, reduces the risk of some forms of cancers, reduces blood sugar levels, and helps feed the trillions of beneficial microbes living in the gut and intestines (potentially helping the immune system). There are many forms of fiber, each with its own benefits. If you do not get enough fiber from your diet, consider supplementing either with flax seeds or chia seeds to your soups or smoothies, or you can take additional psyllium through powders or capsules. Many other types of fiber are available as supplements including beta-glucan, inulin, glucomannan, apple pectin, modified citrus pectin, and grapefruit pectin.
]]>Question: I have used Passion Rx with Yohimbe for years and I find that it works great. I sometimes take 1 capsule in the morning and it keeps me going without any kind of over stimulation... like too much coffee. It also makes me way more talkative, more motivated, and I think clearer and better. I would like to know if there is something that you have that would have a similar effect without the increase in libido. I take the Passion Rx usually for a two days in a row prior to anticipated sex (works absolutely great). I am married so I really don't want to take the Passion Rx frequently as it can make me a bit too aggressive with other females than I should be. I usually use it 1 capsule Friday amd Saturday mornings. Also not every week... about 3 weekends a month. I have taken 2 capsules in a day before but the effects are too strong. I get way too talkative and anxious... almost slightly aggressive sexually. It has definite aphrodisiac effects and makes me physically more sensitive to touch.
Answer: Many users report a similar experience as yours regarding Passion Rx with Yohimbe. If you would like to feel more energetic and motivated without much of an influence on libido, MutiVit Rx works really well for this purpose, one or two capsules in the morning before breakfast.
]]>Twenty-two patients with glaucoma were enrolled and randomly assigned to a food supplement or control treatment group while their intraocular pressure was being treated by topical drugs. The food supplement treatment consisted of 2 tablets per day (1 in the morning, 1 in the evening) given for 1 year of homotaurine, Coleus forskohlii root extract, L-carnosine, folic acid, vitamins B1, B2, B6, and magnesium. Patients who took the supplements had a significant further decrease in eye pressure.
Comments: I am not sure which of the individual supplements had more of an effect than the others. Homotaurine is related to the amino acid taurine and I don't think it is available as a supplement. Coleus forskohlii extract has been studied as a natural way to reduce eye pressure. Carnosine is an interesting substance with many health benefits.
]]>Certain statin medications—those that are fat-soluble, rather than water-soluble—are associated with an increased risk of Parkinson's disease. Fat-soluble statins can cross from the blood into the brain include drugs such as atorvastatin (Lipitor), fluvastatin (Lescol) and simvastatin (Zocor). Parkinson's is a movement disorder that affects nearly 1 million people in the United States. The cause of this potential association is not clear yet but may have, at least partly, be related to CoQ10. Statins lower not only cholesterol levels, but also coenzyme Q10. This nutrient produces energy for cells, and there is evidence it may help protect nerve cells.
]]>Most cases of hyperthyroidism are treated with antithyroid medicines or radioactive iodine therapy. If you have a mild to moderate case of hyperthyroidism and wish to try a natural approach, review this study with your doctor. Researchers recruited patients with TSH levels between 0.1-0.4 mIU/L (a low TSH level is a sign of an overactive thyroid). Normal TSH levels range between 0.5 to 4. Subjects received orally for one month one tablet containing 500 mg of l-carnitine and 83 mcg of selenium. The results showed improvement in symptoms after treatment. During the following 1-month period without treatment, symptoms became worse again. Thyroid hormones and auto-antibodies remained in their normal range. The researchers conclude, "The present pilot study has shown that a combination of carnitine and selenium reduced symptoms associated with hyperthyroidism, improving quality of life of patients, without significant modifications of their hormone levels. In addition, it is noteworthy that the extension of treatment seems necessary to prevent symptoms reappearance."
Comments: This was a small study so I am not ready to jump to conclusions that carnitine treatment is an effective approach to treat symptoms of overactive thyroid, but I did find it interesting. The dosage of selenium can range from 50 mcg to 100 mcg, it does not have to be 83 mcg. You could try carnitine between 250 mg to 500 mg. Please discuss with your health care provider before making any major changes. Perhaps the use of carnitine could reduce the dosage of anti-thyroid medications, but this has yet to be studied.
]]>"Krill - kreslený" by Norkrill is licensed under CC BY-NC-ND 2.0
I am a big proponent of omega-3 fatty acids as found in fish, fish oils, and krill oil. A recent review of numerous controlled trials completed in the past few years indicates that supplementation reduces low-density lipoprotein cholesterol (LDL cholesterol, the bad type) and triglycerides. It may be a good idea for anyone who has had a problem with high cholesterol or triglyceride levels to include 2 to 4 krill oil pills a day in their supplementation.
]]>I visited Europe (France, Belgium, and The Netherlands) in April of 2017. I was surprised on how often the side dish of many meals in restaurants was French fries rather than vegetables. Italian researchers recently reported that those who frequently consume fried potatoes -- which include French fries, potato chips, hash browns and any other potato foods requiring a fryer -- are much more likely to die prematurely. Although this study is not conclusive (since people who eat a lot of fried potato products may also have a diet that has other unhealthy foods), one should still be concerned and minimize such consumption. View suggestions on healthy dietary choices.
]]>I am sometimes asked, either from patients or by email, whether genetic testing or extensive blood tests can help determine which vitamins or supplements one should take. I have also received spam emails encouraging me to recommend genetic testing for patients. One such email claimed, "Our company does DNA tests of 90 genetic markers and we provide a comprehensive personalized report that includes nutrient, exercise and lifestyle recommendations based on the client's genotype. We also do a comprehensive micronutrient panel that tests genetic markers linked to the body's predisposition to absorbing vitamins and minerals in the client's diet."
My opinion: Such tests are bogus. Of course there are some genetic conditions that influence the absorption or metabolism of vitamins and minerals in the body, but these conditions are rare and the average person will have no benefit undergoing such testing, not to mention the reliability or accuracy of the testing done by such companies that promote by email.
As to blood tests to determine vitamin and mineral levels, an argument can be made for some such as vitamin D levels, B12, and others when specific medical problems are suspected. I am not a proponent of casual routine testing for vitamin or mineral levels unless there is a clinical symptom or sign that makes a physician suspicious that there is a deficiency or a metabolic disorder. I am a big believer in a thorough medical history, family history, including a full review of one's dietary habits, stress levels, sun exposure, exercise habits, sleep patterns, alcohol, tobacco or drug use (in a nonjudgmental manner) and a full physical exam. In the vast majority of cases this thorough review (which can take a lot of a doctor's time), leads more useful information than random blood tests. Unfortunately our medical system does not reimburse doctors for taking so much time with a patient and hence patients are often sent for blood tests as a shortcut.
One additional point I would like to mention is that even when blood tests are done, the recommendations of doctors can vary. For instance if a slightly low levels of vitamin D is found in the blood test one doctor may suggest 400 units, another 1,000 units, and still others 2,000 or 5,000 units a day. Medicine is still an art rather that a science. Many people think that blood tests give definitive answers, but this is not always the case. In some cases much harm can result from testing... an example follows below.
"I was healthy until I fainted and was taken to the emergency room. They said my heart was beating irregularly and I had a heart attack," revealed a 60 year old new male patient who consulted with me a few weeks after being discharged from the hospital. He was referred to me by a close friend. He continued, "Before my heart attack I had gone to a highly regarded university doctor for a routine exam. He did a few blood studies and told me I had borderline low testosterone levels and suggested testosterone injections twice a month. At first I noticed a great boost in energy levels and libido, and a good sense of wellbeing. But, after a few weeks I started feeling heart palpitations and having trouble sleeping at night. Then, one evening, I was watching TV with my wife and then the next thing I remember I woke up and found myself in the emergency room."
Extensive testing at the hospital showed his coronary arteries to be open and healthy and the cardiologists could not explain why he had a heart attack. He had told them he was on testosterone injections but none of the hospital doctors mentioned that there could be a relation. After reviewing all the medical information that he had provided to me, my conclusion was that his heart attack could be related to his testosterone injections. Studies over the past few years have found such a connection. I recommended he stop any further hormone treatment. It has now been over a year and he has not had any heart palpitations. I cannot be 100 percent certain that the hormone injections were the cause, but there is a very high likelihood that this was the case. If so, it shows how routine testing can sometimes lead to a treatment that ultimately causes more harm than good. Read more about testosterone.
My intent is not to say testing for testosterone levels or other blood tests is a bad idea, but just to point out that not all testing results in good outcomes.
]]>Question: I am a medical doctor and see a lot of people with cancer and a Danish doctor who has been doing a lot of research with Coq10 and cancer found that they needed 400mg daily to get any real benefit. I have had people on CoQ10 for at least 2 years on that dosage and never seen a side effect of any kind. All my adult cancers take this CoQ10 dosage. Are your recommendations not to exceed 50 mg a day too low?
Answer: When people take CoQ10 in high dosages as a daily supplement for many years or decades, we have no idea how this will interfere with their metabolism. It is unnatural to expose the body to such high dosages. What if we learn 20 years from now that people taking more than 200 mg a day actually live a few years shorter or somehow their mitochondria are not functioning as well? As with post-menopausal hormone replacement therapy, it took decades for the scientific community to find out that it caused problems that they had not expected. CoQ10 appears to be a healthy supplement, but who knows for certain that taking more than 100 mg is healthier than taking less? Many people who take CoQ10 also take other supplements, or medications, and we have no idea the interactions that could occur. Plus, what if someone who is used to taking 400 mg a day goes on a trip and forgets their bottle and in the foreign country they can't find CoQ10? If, after years of taking 400 mg their body is used to it, what happens if they stop? What if when they are older and they are on a limited budget they can't afford buying it anymore? There are many answers about high dose CoQ10 use that we don't know yet. We also have reports from quite a few people who actually feel fatigued when they take more than 100 mg daily, maybe from being still too revved up at night while trying to sleep. Perhaps high doses for cancer or other conditions is appropriate, but for the general public taking CoQ10 as a supplement for health promotion, there is no proof that taking very high amounts is beneficial. We also have to consider the cost, CoQ10 is expensive. For the time being I suggest 30 or 50 mg most days of the week for those who wish to take this supplement.
]]>Testimonial about mucuna pruriens herb:
In my quest to find out why I smoke, thereby to quit smoking, I thought that boosting dopamine receptors in the brain would give that "reward" that nicotine supposedly is providing. I bought a bottle of the mucuna pruriens herb and noticed that it had no effect on my desire to smoke, but had a very strong impact on my nervous tension and anxiety. Shortly after this, my best lady was admitted to the hospital for acute renal failure. I began taking one of the capsules each day, prior to my going to visit in the hospital. I can't say enough about how effective this has been in managing my stress levels! For many people, the enhanced dopamine effect may just increase mood, libido or whatever else. But for me, in my stressed-out world, this herb seems to provide optimism. I can think more clearly, without the panic attacks of each new lab result, test, diagnosis and whatnot. I have a better "outlook" on events, and can navigate the days without being overwhelmed and pushed into depression.
A. This is interesting, others have also noted the ability to handle stress better. Read more about the mucuna pruriens herb.
]]>The Institute of Medicine suggests that healthy adults consume daily about 0.4 grams of protein for every pound of body weight. A person weighing 150 pounds would need, for example, about two servings of meat or three eggs each day to be assured of meeting protein requirements. Children and the elderly may require more. Research suggests that bodybuilders require substantially more protein than the average adult. Some scientists are now recommending bodybuilders to consume about 1 gram of protein for every pound of body weight on a daily basis.
Source: Indicator amino acid-derived estimate of dietary protein requirement for male bodybuilders on a nontraining day is several-fold greater than the current recommended dietary allowance. Journal of Nutrition, 2017. And: Protein recommendations for bodybuilders: in this case, more may indeed be better. Journal of Nutrition, 2017.
]]>Question: My doctor told me that I should take 3,000 units of vitamin D a day and, as a result, I don't need to be exposed to the sun. What is your opinion on this?
Answer: Although many people rely on vitamin D supplements, believing that it is an adequate replacement for sun exposure and useful as a nutrient or hormone to treat and prevent chronic illnesses, including cardiovascular disease, type 2 diabetes, osteoporosis, autoimmune diseases, and cancers, it is becoming more apparent that we benefit in many other ways when exposed to the broad spectrum of solar radiation. Vitamin D production from the skin when exposed to sunlight is just one of the many photochemicals produced in the skin that have important implications for overall health. Sun exposure is able to reduce blood pressure, whereas vitamin D supplementation alone is not. Exposure to sunlight leads to the production and release of nitric oxide and beta-endorphin; increased production in adrenocorticotropin hormone; and enhancement of collagen synthesis and wound healing. These processes are controlled by various energies (i.e., wavelengths within the solar spectrum including UVA, UVB, and visible and infrared radiation).
In addition, solar exposure has a direct influence on the immune system, inducing immune tolerance and improving the body's ability to fight infection by dangerous germs. Source: The D-lemma: narrow-band UV type B radiation versus vitamin D supplementation versus sunlight for cardiovascular and immune health. American Journal of Clinical Nutrition, 2017.
My advice: Try to get at least 15 minutes of sun exposure a day, even if you are taking vitamin D pills.
]]>A third of new drugs approved by the FDA in recent years and then prescribed by doctors to their patients have later been found to cause major side effects that were not initially detected. The average time of these major health issues caused by these new medications (which include severe allergic reactions, liver damage, cancer, or death) is about four years. As a physician, I never prescribe a new drug (unless for a life threatening condition where no other options are available) until several years have passed and much more clinical information has been gathered.
Before the FDA approves a new drug, in most cases, the studies include fewer that 1,000 test subjects and a period of use less than 6 months. In the real world millions of people may eventually take the drug regularly and for much longer periods, thus unmasking adverse reactions that were not initially noticed with a smaller sample of users and for shorter periods of use. This is true also for some herbal supplements, which, although inherently much safer, have often not been studied for prolonged periods. That is why I often recommend people not take the same supplement for long periods without breaks.
Before you fill out a new medication prescribed to you by your doctor, ask how long it has been on the market and how much experience your doctor with it and feedback that he or she has had from patients using it.
]]>Question: I have a dog who is getting older and wanted to know if vitamins would be of benefit and how much should a dog take in relation to humans.
Answer: Many dog owners like to give vitamins and herbs to their pets. It is difficult to know the proper dosages for a dog. One option is to use a weight ratio compared to humans. For instance, if you weigh 150 pounds and your dog weighs 50 pounds, the dosage for your dog would be a third of your dosage. Nutritional supplements for pets are sold at many stores, but not enough research has been done to determine whether some of these products are appropriate for your pet. Some companies may place products for sale without much thinking into product development and may provide a dosage on the label that could be too low or too high.
]]>Question: I have read a website where they claim that through an online questionnaire and a nutritional blood analysis they can determine deficiencies and which vitamins, minerals, amino acids, hormones, and antioxidants one should take. They claim they can create a customized nutritional supplement program. What is your opinion on this?
Answer: Each person has a unique biochemistry and metabolism, a unique diet, and a unique genetic blueprint. Although blood tests can be helpful, they do not necessarily reflect what is actually going on within cells. There are hundreds of minerals, vitamins, and nutritional substances that are necessary for optimal health. It is not possible to check every one of them (their levels can also fluctuate day to day) and to know the proper ratio to take based on blood levels. The whole field is extremely complicated and any website that makes these claims, in my opinion, should not be trusted. I prefer instead to focus on a healthy diet and certain basic supplements as listed here.
]]>Question: Would it be alright to put nutritional supplements in a blender and mix the nutritional supplements in a fruit smoothie or does blending the vitamin pills; tabs; or caps; negate there nutritional value in any way?
Answer: I suspect there would not be a problem putting nutritional supplements in a blender as long as the blending is brief. Blending for too long could generate heat and potentially cause changes to the supplements. However, some supplements are more effective, or noticeable, when taken on an empty stomach.
]]>Although many people, especially the elderly who stay mostly indoors, are not getting enough vitamin D, and supplementation could be helpful in many medical conditions, there are concerns with high dose use. At the annual meeting of the American Academy of Dermatology, Dr. Martin Weinstock of Brown University, Providence, R.I., mentioned findings of significantly increased risks of falls and fractures associated with vitamin D megadoses. Studies examined very-large intermittent doses of the vitamin given to elderly patients. For example, a single, annual intramuscular injection of 500,000 IU increased the risk of fracture by 50% over 3 years. And oral doses of 60,000 IU per month, given once a month, increased the chance of both falls and fractures.
Comments: I am not sure how to interpret this yet, and do not know if smaller, but still high, daily doses lead to the same risks, but I mention this as a reminder that people be a little cautious. I do not think most adults need more than 2,000 units a day as a supplement. Read more about vitamin D.
]]>Maca is a plant from South America that has been used for centuries for its fertility-enhancing and aphrodisiac properties. Australian researchers gave 3 grams a day of maca herb to a group of postmenopausal women for a period of six weeks. The herb did not exert any significant hormonal changes in these patients but it reduced symptoms of depression and improved diastolic blood pressure.
Comments: I like maca herb. It has a gentle way to improve energy and wellbeing and has some sexual enhancing effects, too.
]]>Pick up any health magazine and you are likely to see articles promoting the health benefits of antioxidant supplements such as vitamins C and E. There are hundreds or thousands of such beneficial antioxidant substances, and you just can’t take all of them. We receive frequent emails asking us which ones to take and in what dosages. Keep in mind that as of yet there is no definitive proof that supplementation with antioxidants will help you live longer. Such long term studies are not yet available, and it is possible that taking too many such pills can be counterproductive. However, there is enough promising evidence to convince me that they could be of benefit when used wisely and could potentially reduce the risk of cancer, heart disease, and other chronic conditions.
Make sure you obtain the bulk of your antioxidants through fresh foods. Carotenoids, flavonoids, and many important polyphenols can be easily obtained through fresh fruits, vegetables, herbs, along with raw nuts and seeds. If you do wish to take additional supplements, I recommend a multi-mineral, multi-vitamin pill that contains small amounts of many antioxidants as opposed to large amounts of just one or two. MultiVit Rx offers such a good mix. Another option is have three or four potent antioxidant products on your kitchen counter (such as alpha lipoic acid, carnosine, acetylcysteine and acetylcarnitine) and alternate their use so you get the benefits from the different antioxidants since they each work in various ways in the body and brain to protect cells from harm. Read more about antioxidants and dosage recommendations.
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