Canadian politician Dr. James D. Lunney delivered a compelling address to the National Citizens Inquiry in Ottawa, shedding light on the extraordinary impact of vitamin D as a true magic bullet for human health. In his impassioned speech, Dr. Lunney emphasized the crucial role of this essential nutrient for all individuals, particularly those residing in Northern climates and, more significantly, individuals with dark skin.
Drawing from his own experience as a Member of Parliament, Dr. Lunney recounted his efforts to pass a bill in the Canadian Parliament aimed at raising awareness about the profound significance of Vitamin D for the well-being of nations. However, he uncovered a disturbing reality—a potential nexus between influential drug companies and governmental entities seeking to suppress the dissemination of such vital information.
With an unwavering commitment to transparency, Dr. Lunney elucidated the stark disparities in COVID-19 outcomes, specifically highlighting the overrepresentation of Somalis in intensive care units due to alarmingly low systemic levels of vitamin D within this demographic.
In a sobering anecdote, Lunney brought to the forefront the plight of workers in the Alberta Meat Packing plant, where fear of the virus was deliberately instilled. Strikingly, most affected individuals were not only dark-skinned but also severely deficient in vitamin D. Lunney asserted that Health Canada, regrettably, failed to issue guidance advising all newcomers to Canada to proactively elevate their serum levels of this essential nutrient.
Dr. Lunney posited that the motive behind governments’ reticence in promoting the efficacy of Vitamin D as a preventive measure against various diseases, including COVID-19, may be rooted in ulterior interests—putting profits before people’s well-being. He challenged the status quo and raised essential questions about the actions of Theresa Tam, Trudeau’s Chief Public Health Officer during the pandemic. Specifically, he demanded an explanation for her decision to shut down the Global Health Information Network—an ambitious $100,000,000.00 investment by the Canadian government.
When pressed about the potential political motivations behind the questionable decisions made during the COVID-19 pandemic, Dr. Lunney boldly asserted that the issue goes far beyond mere partisan disputes. He unveiled a profound truth—it is ultimately about control, with far-reaching implications beyond politics.
Lunney also expressed concerns about China and its potential interference in Canadian affairs. He suggested that the Chinese Embassy treats Canadian citizens of Chinese origin as if they are still subject to Chinese influence, especially those with families in China. Lunney also expressed unease about Chinese students studying in Canada, as he believed they are fast-tracked for Canadian citizenship, and some may be involved in espionage activities. Finally, he raised questions about a disused airbase near Red Deer that allegedly has Chinese individuals studying how to fly in Canadian airspace, questioning the motives behind it.
Furthermore, Lunney voiced concerns about China’s dictatorial approach and asserted they are not allies of democratic countries like Canada. He referenced the COVID-19 pandemic, stating that the mandates and restrictions imposed during that time were unnecessary and caused more harm than good. He also criticized the handling of vaccines, suggesting that adverse events and even deaths are associated with their administration. Lunney questioned the effectiveness and safety of mRNA vaccines, highlighting reports of sudden deaths and expressing doubts about the handling and storage of the vaccines.
Dr. Lunney’s address serves as a powerful wake-up call, urging society to recognize and embrace the transformative potential of vitamin D. With a resounding voice, he champions the importance of prioritizing public health over hidden agendas, calling for transparency, accountability, and an unwavering commitment to the well-being of the people.
Molecular hydrogen is a selective antioxidant, meaning it doesn’t indiscriminately suppress free radicals but, rather, helps your body make the antioxidants it needs
Glycine and NAC are glutathione precursors; your body uses glutathione to increase the effectiveness of antioxidants such as vitamin C, which is why it’s known as the “master antioxidant”
Magnesium is involved in the functioning of more than 300 enzymes, and many people are deficient
The best supplements for you depend on your age, health status, diet and health goals
I mention a bonus supplement at the end of the article
*
While dietary supplements cannot take the place of a healthy lifestyle, they can be used strategically to boost your health, especially in cases of deficiency. In the U.S., 57.6% of adults aged 20 and overuse supplements, with multivitamins, vitamin D and omega-3 fats representing the top three.1 Another survey put the percentage of Americans using supplements at 86%.2
So, it’s safe to say that many people are interested in taking control of their health with the support of supplemental vitamins, minerals and other compounds. But, when it comes to supplements, more isn’t always better.
To ensure you’re using only supplements you need — avoiding wasting your money while maintaining your body’s balance — I recommend using dietary interventions first. Next, work with a holistic health care practitioner who can guide you on which supplements your body truly needs.
19 Supplements I Consider Essential
The best supplements for you depend on your age, health status and health goals. If having a practitioner guide you isn’t possible, essential supplements may be next on your list — and I’ve compiled the list in rank order of what I believe to be the most important ones.
Some of the most important individual variables you need to consider would be if you are plant-based or choose to eat animal products. While many plant-based diets are fundamentally healthy, they do lack some vital nutrients, like vitamin B12, retinol, vitamin K2, carnosine, carnitine, collagen and choline. If you are plant-based, you will certainly want to consider adding these to your regimen.
1. Molecular Hydrogen (H2)
Molecular hydrogen acts as a selective antioxidant, meaning it doesn’t indiscriminately suppress free radicals. Rather, it’s unique in that it helps your body make its own endogenous antioxidants. This is important because excessive use of antioxidants can be counterproductive, while molecular hydrogen serves as a redox regulator.
The H2 molecule is the smallest in the universe, which allows it to diffuse through all cell membranes, including the blood-brain barrier and subcellular compartments, and into the mitochondria. According to Tyler LeBaron, Ph.D., it’s been shown to have therapeutic benefits in more than 170 different animal disease models.3 While there’s no risk of overdosing on molecular hydrogen, intermittent exposure produces the best results.
2. Vitamin D
Vitamin D has multiple actions on the immune system, including enhancing the production of antimicrobial peptides by immune cells, reducing damaging pro-inflammatory cytokines, and promoting the expression of anti-inflammatory cytokines.4
A recent study found giving vitamin D to people with COVID-19 cut the risk of death from SARS-CoV-2 by 51% and reduced the risk of admission to the intensive care unit (ICU) by 72%.5,6 Vitamin D also plays a role in heart disease, as it improves circulation and may be beneficial for high blood pressure. In addition, due to its effects on endothelial function, vitamin D may also help improve or prevent heart failure, heart attack, vasculopathy, stroke and diabetes.7
Ideally, optimize your vitamin D levels via sensible sun exposure, as there are many benefits to sun exposure even aside from vitamin D, such as increasing mitochondrial melatonin by near-infrared (IR) exposure.
My vitamin D level is typically between 80 and 100 and I haven’t taken any vitamin D supplements so you can get your levels high if you are disciplined about your sun exposure. Just be sure to make sure you are eating a very low linoleic acid (LA) diet as it is excessive omega-6 fats that virtually everyone consumes, that cause sun-induced skin cancers.
However, if getting healthy sun exposure simply isn’t an option for you due to your location or lifestyle, daily vitamin D3 supplementation of 8,000 to 10,000 units is likely needed to reach a vitamin D level of 60 to 80 ng/mL.
Data from GrassrootsHealth’s D*Action studies suggest the optimal level for health and disease prevention is between 60 ng/mL and 80 ng/mL, while the cutoff for sufficiency appears to be around 40 ng/mL. In Europe, the measurements you’re looking for are 150 to 200 nmol/L and 100 nmol/L respectively.
The only way to gauge whether you might need to supplement, and how much to take, however, is to get your level tested, ideally twice a year — in the early spring and early fall — when your level is at its low point and peak, respectively. Make sure that your supplemental vitamin D intake is balanced with other nutrients, including vitamin K2 (to avoid complications associated with excessive calcification in your arteries) and magnesium.
3. Niacinamide
NAD+ (nicotinamide adenine dinucleotide) is one of the most important biomolecules in your body. It’s involved in the conversion of food to energy, maintaining DNA integrity and ensuring proper cell function. Together, these functions help protect against or delay aging and virtually all chronic diseases.
NAD+ also acts as fuel for longevity proteins called sirtuins. Sadly, NAD levels dramatically decline with age, contributing to aging and chronic disease states. NAD is also used up by DNA repair enzymes and enzymes involved in inflammation and immunity, such that chronic inflammation, or acute illness in old age, can rapidly result in depletion.
To restore NAD_, you need to fix the root cause for NAD+ depletion, which primarily involves addressing the decline in the NAD salvage pathway. By increasing enzymes in that pathway, which decline with age, your body can recycle NAD_ like it did naturally when it was younger. For more information, please review my fantastic interview with molecular biologist Nichola Conlon, Ph.D.
In addition to optimizing NAD+ levels, it also blocks lipolysis which is important if you are the more than 99% of the population that have elevated linoleic acid (LA) levels. Reducing the release of LA from your tissues will lower the amount of oxidative stress in your body.
Niacinamide, like progesterone, inhibits the production of nitric oxide, and also like progesterone, it improves recovery from brain injury and also:
Niacinamide can also lower your triglycerides, which are a potent cardiovascular disease risk factor. It also has a direct anti-adrenaline effect and increases the oxidation of glucose which is your primary metabolic fuel.
The best way to supplement niacinamide is by taking a very low dose of 50 mg three times a day. This is an order of magnitude less expensive than taking NAD precursors like nicotinamide riboside or nicotinamide mononucleotide to increase NAD+ levels.
Please do NOT take high doses like 500 mg or even 1,000 mg, because taking more is not better and will be highly counterproductive as higher doses will impair your sirtuin longevity proteins.
You can purchase a niacinamide powder and take one-sixty-fourth of a teaspoon three times a day or take a 50 mg niacinamide tablet three times a day. Because a 50 mg niacinamide tablet currently is not being made commercially, we will be launching one very soon.
4. B Complex
Vitamin B complex is important for your health because it’s involved in a wide range of bodily functions and processes including cell health and the growth of red blood cells, energy levels, eyesight, brain function, digestion and appetite, proper nerve function, hormones and cholesterol production, and cardiovascular health.
B vitamins have a direct impact on your energy levels, brain function and cell metabolism. Vitamin B complex helps support or promote cell health, growth of red blood cells, energy levels, eyesight, brain function, digestion, appetite, proper nerve function, and cardiovascular health and may help prevent infections.
Vitamin B complex is also important for pregnant women as it helps to form the neural tube, which is the precursor to the baby’s brain and spinal cord. It also helps to prevent birth defects of the baby’s brain and spine. It is important to note that vitamin B complex is water-soluble, which means it is not stored in the body and needs to be taken more than once a day.
5. Magnesium
Magnesium is necessary for the healthy functioning of most cells, especially your heart, kidneys and muscles. It’s involved in the functioning of more than 300 enzymes,8 and low levels of magnesium impede cellular metabolic function and deteriorate mitochondrial function.
Magnesium is also required for the activation of vitamin D, and deficiency may hamper your ability to convert vitamin D from sun exposure and/or oral supplementation. Unfortunately, deficiency is common and rarely diagnosed.9
When it comes to oral supplementation, my personal preference is magnesium threonate, as it appears to be the most efficient at penetrating cell membranes, including your mitochondria and blood-brain barrier. Magnesium is also absorbed through your skin, so you can use a topical solution or take Epsom salt (magnesium sulfate) baths to increase your levels.
6. Vitamin E
Vitamin E is a fat-soluble antioxidant that I believe is important for nearly everyone to take. Why? Because it limits the production of very dangerous free radicals from the metabolism of the omega-6 fat, linoleic acid (LA), which virtually everyone reading this has too much of. It does this by inhibiting lipolysis, or the release of the stored LA in your tissues.
While exercise and fasting are wonderful tools to improve your health, the downside is that virtually everyone has too much LA in their tissues and both of these strategies will increase lipolysis of LA stored in your tissue and produce loads of free radicals and oxidative stress.
Vitamin E not only can prevent oxidative stress from too much LA, but it may also help your body convert this dangerous fat to a non-dangerous saturated fat. Bacteria in your intestine can use vitamin E to saturate the LA. So, vitamin E can actually transform the polyunsaturated fat rather than just protect against it after effects.
Vitamin E is an aromatase inhibitor, which means it blocks the enzyme that converts androgens like testosterone to estrogen, which is useful in reducing the risk for many cancers, especially breast and prostate cancers. Not only does it prevent the production of estrogen, but it also detoxifies xenoestrogens from synthetic chemicals.
Vitamin E is an iron chelator and can also remove age spots or liver spots and scars on your skin if applied topically. It does this because it is an iron chelator. Another term for liver spots is lipofuscin, which is an accumulation of oxidized fats like LA and iron.
While cosmetically unattractive, removing lipofuscin spots is key because what you see on your skin is the tip of the iceberg. They are also in your tissues and organs and will contribute to premature aging. Thankfully, taking vitamin E orally seems to help lower lipofuscin levels. Vitamin E also lowers prolactin, which helps counteract high estrogen levels which tends to increase fertility. Finally, it also blocks adrenaline and reduces cortisol and inflammation.
All of these are major reasons why I am huge fan of vitamin E and believe most people would benefit by taking it. However, you just need to be very careful in selecting your vitamin E supplements as most on the market are counterproductive. Natural vitamin E is a family of eight different compounds: four tocopherols and four tocotrienols. If you eat certain wholesome foods, all eight of the different vitamin E compounds are naturally available.
So, please be careful and make sure to avoid all synthetic vitamin E supplements. You also want to make sure that it has no soy oil in it as soy is typically a GMO, loaded with glyphosate and high in LA.
Your vitamin supplement should have all tocopherols (alpha, beta, gamma and delta) with the majority of tocopherol as alpha. Similarly, it should have balance tocotrienols (alpha, beta, gamma and delta). The most common vitamin E supplement on the market is made from GMO soy, is synthetic and only has alpha tocopherol with no other isomers and has no tocotrienols. You definitely don’t want to use supplements like that.
7. Vitamin C (Not Ascorbic Acid)
Vitamin C is a powerful antioxidant that can strengthen your body’s natural defenses. It may reduce your risk of chronic disease, including protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease and even skin wrinkling.
Vitamin C plays an essential role in your body, particularly for skin and immune health. It also boosts collagen production and helps protect your skin from UV damage. Some research has found that supplementing with vitamin C can shorten the duration of a cold and may help prevent and treat other infections, such as tetanus and pneumonia.
There are basically two types of vitamin C: that derived from whole foods with all the vital and important micronutrients and synthetic ascorbic acid. They both are important and serve crucial biological roles.
The best of the synthetic ascorbic acid would be liposomal forms as they can more easily penetrate cell membranes, especially when needed in large doses as when treating an acute infection, sepsis or cancer. However, it is best to avoid taking synthetic ascorbic acid daily as this can impair copper utilization by your mitochondria.
It is better to take whole food vitamin C daily as this will support the integration of copper into the electron transport chain in your mitochondria and allow you to generate cellular energy more efficiently. Ideally, this can be in the form of fruits that are high in vitamin C, like oranges, tangerines, amla (also known as gooseberry) and, my favorite, acerola cherries. It is best to take it a few times a day as vitamin C is water soluble.
8. Probiotics
If you don’t eat fermented foods on a regular basis, a probiotic supplement can be useful for maintaining your gut health and microbial diversity. Your gut microbiome affects nearly all your physiological systems, but gut microbial diversity decreases with age.10
For each gram-per-day increase in the average national consumption of fermented vegetables, the mortality risk for COVID-19 decreased by 35.4% in one study.11 Beneficial bacteria found in fermented foods may even be effective for suppressing colon cancer,12 while your mental health is also affected.
One randomized controlled trial demonstrated that high-dose probiotic supplementation is beneficial for people with depression,13 while Lactobacillus has been found to produce gamma aminobutyric acid (GABA), a neurotransmitter that inhibits excessive neuronal firing, helping to induce a natural state of calm,14 in animal studies.15
9. Omega-3 Fat as DHA and EPA
Omega-3 fats are important for brain health, warding off autoimmune disease16 and decreasing mortality from cardiovascular disease, while also reducing heart attacks and coronary heart disease events.17 An omega-3 index test is one of the most important annual health screens that everyone needs, and it’s a more important predictor of your heart disease risk than your cholesterol levels.
Even research supported by the National Institutes of Health suggests an omega-3 test is a good predictor of overall health and all-cause mortality.18,19 The ideal sources for EPA and DHA omega-3s include cold-water fatty fish, like wild-caught Alaskan salmon, sardines, herring and anchovies. If you do not eat these fish on a regular basis, consider taking a krill oil supplement.
Fish oil is among the most popular supplements in the U.S. Globally, the fish oil market was valued at $1.9 million in 2019, with estimates suggesting this will rise to $2.8 million by 2027.20 Many of these dollars may be wasted, however, due to a chemical process that leaves many fish oil supplements lacking in actual EPA and DHA.
The issue with most fish oil supplements is the chemical process used — trans-esterification — which transforms the oil into a synthetic product that’s far removed from the oil you’d get when eating fish or a high-quality cod liver oil.
When you eat fish or a high-quality cod liver oil, the omega-3 is in a triglyceride form. However, the omega-3s in most all fish oil supplements are in an ethyl ester which is essentially a synthetic substrate, created through the micro distillation process of crude fish oil, in which ethanol and/or industrial alcohol is added. This mix is heat distilled in a vacuum chamber, resulting in a concentrated omega-3 ethyl ester condensate.
The problem with ethyl esters is they’re the least bioavailable form of omega-3. Manufacturers could convert them back into the triglyceride form by detaching the ethyl alcohol molecule and reattaching a glycerol molecule in a process known as re-esterification,21 but most don’t because it’s so costly.
Additionally, not only does this molecular distillation process remove vital resolvins and protectins that are important in reducing inflammation, but it also concentrates the EPA and DHA. You can tell the concentration of these two fats in any given supplement by looking at the label. In fish, the oil consists of 20% to 30% EPA and DHA, whereas purified fish oil concentrate typically contains between 60% and 85% EPA and DHA.22
In my view, it is best to avoid most omega-3 supplements as there are many dangers with them. Krill or a high-quality cod liver oil are some of the best choices I know of, but you must be careful here also, as most are very low quality and add synthetic vitamins A and D into the oil.
Krill oil stands out in this regard, however. It’s more bioavailable because the EPA and DHA are bound in a phospholipid form, allowing you to take lower doses while still reaping similar results. Research also suggests krill oil alleviates oxidative stress and iron accumulation, such that it could be used as a treatment for toxicity caused by iron overload.23
10. L-Glycine
I personally take a teaspoon (about 5 grams) of glycine twice a day, in the morning and before bed. Glycine is an amino acid and is an important methyl-group donor. Methyl groups are found in DNA, where they play a role in cellular reactions. Glycine helps protect against intracellular calcium overload and hypoxia and has anti-inflammatory effects.
In addition to supporting brain function,24 supplemental glycine may be useful for the “prevention and control of atherosclerosis, heart failure, angiogenesis associated with cancer or retinal disorders and a range of inflammation-driven syndromes, including metabolic syndrome.”25 Importantly, glycine is also a glutathione precursor, discussed below. Ray Peat has shown that glycine is:
11. N-acetylcysteine (NAC)
NAC, is a form of the amino acid cysteine. It’s most well-known to help increase glutathione and reduce the acetaldehyde toxicity26 that causes many hangover symptoms. Anyone who overdoses on acetaminophen (Tylenol) also receives large doses of NAC in the emergency room, as it helps prevent liver damage by increasing glutathione.
NAC can be combined with glycine (known as GlyNAC) for even more benefits. In a pilot trial of older adults, GlyNAC supplementation for 24 weeks corrected glutathione deficiency and improved multiple measures of health, including:27
12. Quercetin
Quercetin, an antioxidant flavonol found in foods such as onions, apples, plums and green tea, is a natural antiviral28which helps drive zinc into the cells to stop viral replications. It also combats inflammation and works as a natural antihistamine. A number of studies have also shown quercetin, when used early, also lowers your risk of hospitalization and death from COVID-19,29 and improves clinical outcomes.
Quercetin is one of the supplements I recommend keeping in your medicine chest for times when you feel you’re “coming down” with something, be it the common cold or influenza. This is because it helps drive zinc ions into your cells, which then serves to halt replication of the virus that you are infected with.
Like vitamin E, quercetin also chelates iron. Like niacinamide, it also increases NAD+ levels but through a different mechanism. Rather than serving as a substrate to make NAD+, it helps to activate the rate limiting enzyme in the NAD+ salvage pathway, NAMPT, thus increasing NAD+ levels. Finally, it can also help with nonalcoholic fatty liver disease (NAFLD).
Plant-Based Diets Essential Supplements
If you are eating a plant-based diet or you do eat animal foods but are avoiding any organ meats, which are some of the most nutrient dense foods that we know of, then please seriously consider adding these supplements to your regimen.
13. Vitamin B12
Vitamin B12 is likely the most important nutrient that is missing from a plant-based diet and it is absolutely essential that you take it if you choose not to eat animal foods. Left undetected and unaddressed, a vitamin B12 deficiency can lead to fatigue, muscle weakness, intestinal issues, limited nerve development, mood disturbances and much more.
But it is not only vegetarians that can be deficient in this important B vitamin. There are three factors are involved in the widespread B12 deficiency we’re seeing today:
Many people don’t have enough stomach acidity due to lower levels of pepsin secretion to release the vitamin B12 from dietary proteins.
Factory-farmed meat and poultry (the most common types consumed today) contain lower levels of vitamin B12.
Insufficient production of intrinsic factor, a special protein, required for B12 to be absorbed in your small intestine may be the result of aging or an autoimmune condition.
Your body needs vitamin B12 to make red blood cells, maintain nerves, produce DNA and to carry out essential functions for your heart, arteries and veins, nervous system, brain and cognitive function. There’s no way you can enjoy optimal health without adequate B12 levels.
When you supplement with vitamin B12 be sure to choose the more biologically active, methylcobalamin, or “methyl B12,” is the most bioavailable and most absorbable form of vitamin B12. Avoid using the most common form of B12, cyanocobalamin.
14. Retinol (Vitamin A)
Retinol, also known as Vitamin A, is a fat-soluble vitamin that is essential for many bodily functions, including vision, growth, cell division, reproduction and immunity. It is not to be confused with beta-carotene. Even though many nutritional labels conflate the two, they are completely different. Since many are unable to easily convert beta-carotene to vitamin A, it is important to make sure you are getting retinol not beta-carotene.
One of the most important benefits of retinol would be to help your body’s immune system and natural defense against illness and infection to work optimally. It also works synergistically with vitamin D with many similar benefits. Also, like vitamin E, retinol has anti-estrogenic properties.
Retinol is responsible for making the pigments in your eye’s retina, improves your vision and promotes good night vision. It also can help protect against cancer. It likely also improves skin health and helps keep your skin moist, and may help reduce the risk of skin and other cancers. Doses are typically from 5,000 to 10,000 I.U.s.
15. Copper
Copper is an essential mineral that plays a vital role in many bodily functions, including the production of red blood cells, the absorption of iron and the maintenance of nerve cells. Most importantly, it is vital to the proper functioning of your mitochondria so you can generate enough ATP.
Copper and its master protein, ceruloplasmin, are instrumental for mitochondrial function. Ceruloplasmin is what drives the copper into the mitochondria, and each mitochondrion needs about 50,000 atoms of copper to do its work.
There are five cytochrome complexes embedded in your inner mitochondrial membranes. Their purpose is to shuttle electrons created from the food you eat that is ultimately converted to acetyl-CoA to produce ATP. If these complexes are deficient in copper, you will not be able to generate enough cellular energy.
Despite its bad rap, most people are deficient in copper. To raise your copper level, you could use a copper bisglycinate supplement (about 4 to 8 mg), or foods like grass fed beef liver, and whole food vitamin C that has the enzyme tyrosinase which is loaded with copper. For additional information please review my podcast with Morley Robbins.
16. Zinc
Zinc plays many roles in your body. It is required for the healthy functioning of all your cells, tissues, organs and bones. Zinc is the second most abundant trace mineral in your body, coming in just after iron. It’s found in foods like beef, poultry, shellfish and mushrooms.
Zinc deficiency is not just an issue with vegetarians, but for those with GI and digestive disorders who can experience decreased zinc absorption. Those who eat seeds, grains, nuts and legumes that are loaded with phytates which can bind zinc and also prevent absorption, may also be deficient. Pregnant and nursing women require higher levels of zinc and those with excessive alcohol consumption also need extra zinc to metabolize the alcohol.
Researchers have discovered hundreds of ways zinc supports health in your body, and every year, they continue to discover more. In the last decade alone, there have been tens of thousands of studies investigating the roles zinc plays in promoting good health.
Zinc provides support for immune function, healthy cell growth, respiratory health and healthy metabolism. It also helps support brain health and healthy function of your taste, smell and vision.
One of the biggest challenges with zinc for people of any age is that zinc isn’t stored in your body, so you must consume the amount your body needs each and every day which is about 15 mg. If you are eating sufficient animal protein or organs, you should not need to supplement unless you are sick, as supplemental zinc can be quite useful to limit viral replication especially if taken with quercetin.
17. Vitamin K2
Vitamin K2 is needed to activate the protein osteocalcin, which is found in your bones. Without vitamin K2, this and other vitamin K2-dependent proteins remain inactivated, and cannot perform their biological functions.30 Vitamin K2 also facilitates the transfer process of calcium from your arteries to your bone. Without it, your risk of arterial calcification increases. It does this by increasing the production of an important hormone for bone health, osteocalcin.
In one study, those who consumed foods with the highest amount of vitamin K2 were less likely to experience severe calcification in their arteries or less likely to die from heart disease over a seven- to 10-year period.31 Vitamin K2 also works in tandem with vitamin D and magnesium. As a rule, if you have osteoporosis, heart disease or diabetes, you’re likely deficient in vitamin K2.
If you are eating fermented foods such as natto, or vegetables fermented using a starter culture of vitamin K2-producing bacteria, then you may not need to take a supplement. Certain cheeses such as Brie, Munster and gouda, are also particularly high in K2, as are grass fed organic animal products such as egg yolks, liver, butter and dairy.
18. Collagen
Collagen, in addition to being rich in glycine, is well-known for its role in skin health, including helping mitigate age-related wrinkles.32 It may also reduce joint pain and stiffness33 while improving glucose tolerance34 and high blood pressure.35
My personal preference is to use a less denatured (unhydrolyzed) organic collagen supplement, as it has a more balanced amino acid profile or, better yet, simply boost your collagen intake by making homemade bone broth using bones and connective tissue from grass fed, organically raised animals.
19. L-Carnosine
Carnosine is a dipeptide composed of two amino acids: beta-alanine and histidine. It’s a potent antioxidant as it binds to advanced lipoxidation endproducts (ALEs) that are the result of oxidized seed oils in your diet. The highest concentrations of carnosine are found in your muscles and brain.
If you’re a vegetarian or vegan, you will have lower levels of carnosine in your muscles. This is one reason why many strict vegans who do not properly compensate for this and other nutritional deficiencies tend to have trouble building muscle. Eating beef is known to efficiently raise carnosine levels in your muscle,36 which is why if you’re a vegetarian or vegan this supplement may be particularly important.
Bonus Methylene Blue
While methylene blue is clearly not a vitamin or mineral and is, in fact, the oldest known modern drug, I consider it an important and, in many cases, essential supplement for most because it is the best product out there to increase mitochondrial electron transport efficiency and your production of cellular energy currency or ATP. In simpler terms, most anyone who is fatigued or tired will benefit from using methylene blue.
Additionally, it is very inexpensive if you avoid buying it in foolish ways. If you purchase 1 ounce (25 grams) of the bulk powder it will last you over three years if you take 20 mg/day, which is a solid maintenance dose, but if you are tired you can easily double or triple that.
Twenty mg is a very small amount and is about half of one-sixty-fourth teaspoon. That would be a one-one hundred twenty-eighth teaspoon, but those are not available. Just be really careful, though, as methylene blue is a dye and will stain your countertop. It’s best to measure over a stainless-steel sink. A dose of 50 mg is best taken by putting one-sixty-fourth teaspoon into an empty gel cap, as it can irritate your mouth at higher concentrations.
When and how you take supplements — such as with or without food and in the morning or evening — can make a difference in their safety and effectiveness. For instance, fat-soluble vitamin K2 is best taken with your largest meal that contains fat, while magnesium, which helps your body relax, is best taken in the evening. In the infographic above, you can see a simple breakdown of some of the most common supplements and when it’s best to take them.
Through the years most of us have seen essays that try to turn people off to supplements. And most of us have read from the mainstream that diet does not really matter and it is perfectly fine, according to many oncologists, that after one goes home it is perfectly OK to have a whisky or martini. There are still dinosauric type of doctors that still insist emotions don’t matter in medicine either.
To be fair, before going into this essay, know that I make a difference between supplementation and concentrated nutritional medicine. When it comes to natural or complementary medicine administering low dosages and high dosages really matters. Low dosages would be considered supplementation high dosages is the practice of natural, orthomolecular and even ICU and emergency Allopathic medicine. Just ask a doctor who injects magnesium into a patient dying of cardiac arrest.
The official line from the mainstream is: Most multivitamins and supplements are a ‘waste of Money.’ “Not only are vitamin and mineral supplements a waste of money, they can in some instances actually harm the body,” reports The Guardian.
According to the FDA, “Three out of every four American consumers take a dietary supplement on a regular basis. For older Americans, the rate rises to four in five. And one in three children take supplements.” According to Dr F. Perry Wilson, “There has never been much rationale as to why a super-intake of any of these chemicals (supplements) would give super-benefits to health.”
You can easily imagine how I feel about this statement: “Plenty of research suggests that taking vitamins isn’t helpful unless you’re addressing a specific deficiency in a doctor-monitored way.” Since doctors have received little to no training in nutrition it is hard to understand this gross misconception. Forty billion dollars in supplement sales gives us an idea how many people are not buying into the mainstream propaganda.
The lies nutritionists and doctors say to themselves runs something like this:
You should be able to get most of the vitamins and minerals you need from your diet without having to take supplements. “Dietary supplements don’t replace wise meal and snack patterns. As their name implies, supplements are intended to supplement—not replace—healthy and wholesome food choices. The vast majority of healthy adults can—and should—obtain all of the nutrients they need from food alone.” This is delusional because the foods we eat today do not have the nutritional value they once did.
According to Scientific American fruits and vegetables grown decades ago were much richer in vitamins and minerals than the varieties most of us get today. The main culprit in this disturbing nutritional trend is soil depletion: Modern intensive agricultural methods have stripped increasing amounts of nutrients from the soil in which the food we eat grows. Sadly, each successive generation of fast-growing, pest-resistant carrot is truly less good for you than the one before.”
According to the report, Still No Free Lunch, food scientists have compared the nutritional levels of modern crops with historic, and generally lower-yielding, ones. Today’s food produces 10 to 25 percent less iron, zinc, protein, calcium, vitamin C, and other nutrients, the studies show.
Thus the assertion that we can obtain all of the nutrients we need from food is cruel for it guarantees nutritional deficiencies that scientists know cause disease. Many professionals are health terrorists and do not know it or just will not admit it. One cannot live and be healthy on food and pharmaceuticals alone. We need to supplement with the best and most natural substances to make up the difference between the foods we eat today and the ones that our ancestors ate even in the recent past.
Complicating the entire nutrition story that ups the need for nutritional supplementation is the junk foods we eat today. And their is a whole class of foods, that might not even be considered as junk food, that is junk. White foods have been deliberately stripped of their nutritional values. I am talking about white rice, white bread, white pasta, white sugar and even white salt. These popular foods are white because they have had the fiber and minerals removed. If the food people eat is nutritionally poor who is going to make up the difference?
More is Better?
In an environment where “more” is often perceived as being “better,” consumers tend to think that if a supplement provides 100% of their needs, then something that provides 1000% must be 10 times better. The truth, those in the mainstream say, is it doesn’t work that way with supplements. They insist that there is no data that supports megadosing of supplements for health outcomes. (Megadosing is generally considered to be the practice of consuming 10 times or more the recommended amount of a vitamin or mineral supplement.)
However, when we think of certain basics like magnesium, iodine, selenium and bicarbonates, we can easily trash the above assertion. Take the case of iodine supplementation. Governments around the world conceded a century ago that the worlds populations needed more iodine, just enough though to avoid goiter but not enough to avoid cancer and other diseases due to iodine deficiency. When we look at the fact that iodine is an antiviral, anti-fungal and even effective against bacteria one would have to say high dosages, which were routinely given a hundred years ago, are called for in many medical situations.
Magnesium is an effective medicine at high dosages yet it is a common supplement as well. The recommend dose for magnesium is 320mg for adult women and 420mg for men. That might be a reasonable maintenance dose for healthy individuals but it is not near enough if one is suffering from a deficiency of the mineral and certainly not enough if one is suffering from cancer or diabetes or one of a many variety of diseases. Then five to ten times the recommended amount would certainly be in order.
Bicarbonates are not generally recommended at all yet it too is a supplement and a medicine doctors use all the time in ICU and emergency situations. Just to see how ridiculous Google can be, search for ‘iodine and goiter’ and you will see under the question, ‘How is Goiter Treated,’ they do not even mention iodine, though they concede that iodine deficiency causes the disorder.
Although supplements are often confused with drugs, supplements are not drugs. According to the U.S. Food and Drug Administration (FDA) supplements are, “Not intended to treat, diagnose, mitigate, prevent or cure diseases.” Well certainly supplements cannot diagnose anything but the point I make in Natural Allopathic Medicine is that nutritional substances like magnesium, iodine, bicarbonates, potassium and even selenium, when injected or administered intravenously are certainly medicines.
The medical industrial complex will stop at nothing to put down supplements. They say that in the supplement world, there is no legally defensible definition for the term “natural.” In fact, when it comes to the natural products industry, the word “natural” more often than not means nothing. The perception of a natural supplement product is that it is not artificially fabricated. There is some truth because many supplements are synthetically created in a laboratory environment and do not contain any natural, plant-based or non-synthetic ingredients. That is what the mainstream likes to point out.
“Vitamins and dietary supplements may kill you, and they often provide little or no health benefit,” concludes one writer for Time. Doctors killing you with their pharmaceuticals are not mentioned even if the number of dead in the United States alone goes over the hundred-thousand mark from properly prescribed medicines. It would be more accurate to say that doctors and pharmaceutical medicine may kill you and most often provide little of no health benefit.
Conclusion
Many people take long lists of supplements and yet do not live in anywhere near perfect health. Supplements are not the answer to everything. For the past forty years Spirulina and Chorella have been my favorite supplements yet they really are whole foods that one can take at high dosages instead of multivitamins and minerals. If one wants to believe in even a sliver of what mainstream medicine puts out about supplements being a waste of time then try these nutritional super-foods that come to us directly from God.
Special Note: That said most supplements are not a waste of time and money. To make blanket statements that they are is scientifically stupid. Yet one must choose carefully and know what dosages make sense for one’s medical or health situation.
One must raise the usage of dietary supplements up to the level of a medical art, especially if one wants to heal from disease. Learn how to apply and combine the above nutrients in the Conquering Cancer course, when it comes out in a few months, or starting next week in my online cancer support group.
A powerful clinical study shows that pennies worth of magnesium a day provides an effective, safe, affordable alternative to dangerous and relatively ineffective pharmaceutical antidepressants.
A powerful clinical study shows that pennies worth of magnesium a day provides an effective, safe, affordable alternative to dangerous and relatively ineffective pharmaceutical antidepressants.
Depression is one of the most widely diagnosed conditions of our time, with over 3 million cases in the U.S. every year, and 350 million believed affected worldwide.1 Conventional medicine considers antidepressant drugs first-line treatments, including the newly approved injected postpartum drug costing $34,000 a treatment, to the tune of a 16 billion dollars in global sales by 2023. Despite their widespread use, these drugs are fraught with a battery of serious side effects, including suicidal ideation and completion — the last two things you would hope to see in a condition that already has suicidality as a co-morbidity. For this reason alone, natural, safe, and effective alternatives are needed more than ever before.
While research into natural alternatives for depression is growing daily — GreenMedInfo.com’s Depression database contains 647 studies on over 100 natural substances that have been studied to prevent or treat depression — it is rare to find quality human clinical research on the topic published in well-respected journals. That’s why a powerful study published in PLOS One titled, “Role of magnesium supplementation in the treatment of depression: A randomized clinical trial,” is so promising. Not only is magnesium safe, affordable, and easily accessible, but according to this recent study, effective in treating mild-to moderate symptoms of depression.
While previous studies have looked at the association between magnesium and depression,2-7 this is the first placebo-controlled clinical study to evaluate whether the use of over-the-counter magnesium chloride (248 mg elemental magnesium a day for 6 weeks) improves symptoms of depression.
The study design was a follows:
“ An open-label, blocked, randomized, cross-over trial was carried out in outpatient primary care clinics on 126 adults (mean age 52; 38% male) diagnosed with and currently experiencing mild-to-moderate symptoms with Patient Health Questionnaire-9 (PHQ-9) scores of 5–19. The intervention was 6 weeks of active treatment (248 mg of elemental magnesium per day) compared to 6 weeks of control (no treatment). Assessments of depression symptoms were completed at bi-weekly phone calls. The primary outcome was the net difference in the change in depression symptoms from baseline to the end of each treatment period. Secondary outcomes included changes in anxiety symptoms as well as adherence to the supplement regimen, appearance of adverse effects, and intention to use magnesium supplements in the future. Between June 2015 and May 2016, 112 participants provided analyzable data.”
The study results were as follows:
“Consumption of magnesium chloride for 6 weeks resulted in a clinically significant net improvement in PHQ-9 scores of -6.0 points (CI -7.9, -4.2; P<0.001) and net improvement in Generalized Anxiety Disorders-7 scores of -4.5 points (CI -6.6, -2.4; P<0.001). Average adherence was 83% by pill count. The supplements were well tolerated and 61% of participants reported they would use magnesium in the future. Similar effects were observed regardless of age, gender, baseline severity of depression, baseline magnesium level, or use of antidepressant treatments. Effects were observed within two weeks. Magnesium is effective for mild-to-moderate depression in adults. It works quickly and is well tolerated without the need for close monitoring for toxicity.”
For perspective, conventional antidepressant drugs are considering to generate an “adequate or complete treatment response” with a PHQ-9 score “decrease of 5 points or more from baseline.” At this level of efficacy, their recommended action is: “Do not change treatment; conduct periodic follow-up.” The magnesium’s score of -6.0 therefore represents the height of success within conventional expectations for a complete response, which is sometimes termed “remission.” In contradistinction, conventional antidepressant drugs result in nearly half of patients discontinuing treatment during the first month, usually due to their powerful and sometimes debilitating side effects.8
To summarize the main study outcomes:
There was a clinically significant improvement in both Depression and Anxiety scores.
61% of patients reported they would use magnesium in the future.
Similar effects occurred across age, gender, severity of depression, baseline magnesium levels, or use of antidepressant treatments.
Effects were observed within two weeks.
The study authors concluded:
“Magnesium is effective for mild-to-moderate depression in adults. It works quickly and is well tolerated without the need for close monitoring for toxicity.”
Beyond Depression: Magnesium’s Many Health Benefits & Where To Source It
Magnesium is a central player in your body’s energy production, as its found within 300 enzymes in the human body, including within the biologically active form of ATP known as MG-ATP. In fact, there have been over 3,751 magnesium binding sites identified within human proteins, indicating that it’s central nutritional importance has been greatly underappreciated.
Research relevant to magnesium has been accumulating for the past 40 years at a steady rate of approximately 2,000 new studies a year. Our database project has indexed well over 100 health benefits of magnesium thus far. For the sake of brevity, we will address seven key therapeutic applications for magnesium as follows:
Fibromyalgia: Not only is magnesium deficiency common in those diagnosed with fibromyalgia, 9,10 but relatively low doses of magnesium (50 mg), combined with malic acid in the form of magnesium malate, has been clinically demonstrated to improve pain and tenderness in those to which it was administered.11
Atrial Fibrillation: A number of studies now exist showing that magnesium supplementation reduce atrial fibrillation, either by itself, or in combination with conventional drug agents.12
Diabetes, Type 2: Magnesium deficiency is common in type 2 diabetics, at an incidence of 13.5 to 47.7% according to a 2007 study. 13 Research has also shown that type 2 diabetics with peripheral neuropathy and coronary artery disease have lower intracellular magnesium levels. 14 Oral magnesium supplementation has been shown to reduce plasma fasting glucose and raising HDL cholesterol in patients with type 2 diabetes.15 It has also been shown to improve insulin sensitivity and metabolic control in type 2 diabetic subjects.16
Premenstrual Syndrome: Magnesium deficiency has been observed in women affected by premenstrual syndrome.17 It is no surprise therefore that it has been found to alleviate premenstrual symptoms of fluid retention, 18 as well as broadly reducing associated symptoms by approximately 34% in women, aged 18-45, given 250 mg tablets for a 3-month observational period.20 When combined with B6, magnesium supplementation has been found to improve anxiety-related premenstrual symptoms.19
Cardiovascular Disease and Mortality: Low serum magnesium concentrations predict cardiovascular and all-cause mortality.21There are a wide range of ways that magnesium may confer its protective effects. It may act like a calcium channel blocker,22it is hypotensive,23 it is antispasmodic (which may protect against coronary artery spasm),24 and anti-thrombotic.25 Also, the heart muscle cells are exceedingly dense in mitochondria (as high as 100 times more per cell than skeletal muscle), the “powerhouses” of the cell,” which require adequate magnesium to produce ATP via the citric acid cycle.
Migraine Disorders: Blood magnesium levels have been found to be significantly lower in those who suffer from migraine attacks.26,27 A recent Journal of Neural Transmission article titled, “Why all migraine patients should be treated with magnesium,” pointed out that routine blood tests do not accurately convey the true body magnesium stores since less than 2% is in the measurable, extracellular space, “67% is in the bone and 31% is located intracellularly.”28The authors argued that since “routine blood tests are not indicative of magnesium status, empiric treatment with at least oral magnesium is warranted in all migraine sufferers.” Indeed, oral magnesium supplementation has been found to reduce the number of headache days in children experiencing frequent migranous headaches,29and when combined with l-carnitine, is effective at reducing migraine frequency in adults, as well.30
Aging: While natural aging is a healthy process, accelerated aging has been noted to be a feature of magnesium deficiency,31especially evident in the context of long space-flight missions where low magnesium levels are associated with cardiovascular aging over 10 times faster than occurs on earth.32 Magnesium supplementation has been shown to reverse age-related neuroendocrine and sleep EEG changes in humans.33 One of the possible mechanisms behind magnesium deficiency associated aging is that magnesium is needed to stabilize DNA and promotes DNA replication. It is also involved in healing up of the ends of the chromosomes after they are divided in mitosis.34
It is quite amazing to consider the aforementioned side benefits of magnesium consumption or supplementation within the context of the well-known side effects of pharmaceutical approaches to symptom management of disease. On average, conventional drugs have 75 side effects associated with their use, including lethal ones (albeit sometimes rare). When considering magnesium’s many side benefits and extremely low toxicity, clearly this fundamental mineral intervention (and dietary requirement) puts pharmaceutical approaches to depression to shame.
Best Sources of Magnesium In The Diet
The best source of magnesium is from food, and one way to identify magnesium-containing foods are those which are green, i.e. chlorophyll rich. Chlorophyll, which enable plants to capture solar energy and convert it into metabolic energy, has a magnesium atom at its center. Without magnesium, in fact, plants could not utilize the sun’s light energy.
Magnesium, however, in its elemental form is colorless, and many foods that are not green contain it as well. The point is that when found complexed with food cofactors, it is absorbed and utilized more efficiently than in its elemental form, say, extracted from limestone in the form of magnesium oxide.
The following foods contain exceptionally high amounts of magnesium. The portions described are 100 grams, or a little over three ounces.
Fortunately, for those who need higher doses, or are not inclined to consume magnesium rich foods, there are supplemental forms commonly available on the market. Keep in mind, for those who wish to take advantage of the side benefit of magnesium therapy, namely, its stool softening and laxative properties, magnesium citrate or oxide will provide this additional feature.
For those looking to maximize absorption and bioavailability magnesium glycinate is ideal, as glycine is the smallest amino acid commonly found chelated to magnesium, and therefore highly absorbable.
2) Jacka FN, Overland S, Stewart R, Tell GS, Bjelland I, Mykletun A. Association between magnesium intake and depression and anxiety in community-dwelling adults: the Hordaland Health Study. Aust N Z J Psychiatry. 2009;43(1):45–52. Pmid:19085527.
3) Huang JH, Lu YF, Cheng FC, Lee JN, Tsai LC. Correlation of magnesium intake with metabolic parameters, depression and physical activity in elderly type 2 diabetes patients: a cross-sectional study. Nutrition J. 2012;11(1):41. pmid:22695027; PubMed Central PMCID: PMC3439347.
4) Tarleton EK, Littenberg B. Magnesium intake and depression in adults. J Am Board Fam Med. 2015;28(2):249–56. Pmid:25748766
5) Yary T, Lehto SM, Tolmunen T, Tuomainen T-P, Kauhanen J, Voutilainen S, et al. Dietary magnesium intake and the incidence of depression: a 20-year follow-up study. J Affect Disord. 2016;193:94–8. Pmid:26771950
6) Eby GA, Eby KL. Rapid recovery from major depression using magnesium treatment. Med Hypotheses. 2006;67(2):362–70. pmid:16542786
Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of GreenMedInfo or its staff.
(Natural News) Magnesium is more than an essential mineral: It’s responsible for over 300 biochemical reactions needed by the body to function well. According to a study in The American Journal of Clinical Nutrition, this essential mineral can even regulate vitamin D levels in the body, increasing it in people with deficient levels and reducing it for people with elevated levels. This study is the first to provide evidence of magnesium’s crucial role in optimizing vitamin D levels and preventing adverse conditions from having too much or too little of it.
“Magnesium deficiency shuts down the vitamin D synthesis and metabolism pathway,” explained Qi Dai, the lead author of the study and a professor at Ingram.
In conducting the study, the researchers recruited 250 participants who were between 45 and 85 years old. The participants were considered at risk for developing colorectal cancer based on their risk factors or had precancerous polyps removed in the past. The researchers then gave them either magnesium doses or placebo based on baseline dietary intake. The doses of magnesium used in the study were in line with the recommended dietary allowance (RDA) guidelines.
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The results of the study indicate that optimal magnesium status may be essential for optimizing vitamin D status. These findings are important because unlike vitamin D deficiency, magnesium deficiency is an under-recognized health problem.
“Up to 80 percent of people do not consume enough magnesium in a day to meet the recommended dietary allowance (RDA) based on those national estimates,” said Martha Shrubsole, one of the researchers of the study.
This study is part of an ongoing effort to determine the link between vitamin D and colorectal cancer, as well as other chronic diseases.
Eat foods rich in magnesium: The best food sources of magnesium include kelp, almonds, cashews, molasses, buckwheat, Brazil nuts, dulse, hazelnuts, millet, and pecans. Make sure to soak nuts for 12 hours, then rinse them before eating. Soaking nuts will trigger them to release enzyme inhibitors called phytic acids. Not soaking nuts will still increase magnesium levels, but will decrease levels of zinc, which is also an essential mineral.
Avoid magnesium-depleting foods: To keep your magnesium levels high, avoid eating foods with gluten, refined products, non-organic farmed foods, cheap common table salt, as well as drinking alcohol, regular and decaffeinated coffee or black tea, and tap water laced with poisonous sodium fluoride.
Get enough of these other nutrients: You need to have sufficient levels of vitamins D3, B1, B6, E, and selenium. These nutrients will help utilize, absorb, and keep magnesium in the body.
Try high-quality magnesium supplements: You can also take a high-quality magnesium supplement, such as magnesium amino acid chelate and magnesium citrate, twice a day with your meals. Avoid taking magnesium oxide because it creates a caustic magnesium hydroxide in the body, which is very poorly absorbed and can burn the intestine walls.
Apply magnesium oil topically: Applying magnesium oil on your feet before going to bed can also help restore magnesium levels.
Experts recommend getting about 2,000 milligrams (mg) of magnesium every day for people leading an active life.
A large U.S. study designed to gauge the health benefits of vitamin D and fish oil supplements concludes that the omega-3 oil can dramatically reduce the odds of a heart attack while vitamin D’s benefits seem to come from lowering the risk of death from cancer.
New VITAL study is the first large test of both supplements in the general population
Vitamin D tablets are displayed in New York on Nov. 9, 2016. The results of the latest U.S. study were published online in the New England Journal of Medicine. (Mark Lennihan/Associated Press)
A large U.S. study designed to gauge the health benefits of vitamin D and fish oil supplements concludes that the omega-3 oil can dramatically reduce the odds of a heart attack while vitamin D’s benefits seem to come from lowering the risk of death from cancer.
Neither vitamin D nor fish oil lowered the odds of stroke or of getting cancer in the first place in the trial, whose participants did not know whether they were taking the real supplements or a dummy pill.
The heart attack rate in fish oil recipients was 28 per cent lower than among those who got the dummy pill, or placebo, and it was 77 per cent lower among African-American participants — although the lead author of the study told Reuters that this dramatic drop in risk among black participants needs to be confirmed.
These findings may help people decide if the benefits are likely to outweigh the risks for them.
– Dr. JoAnn Manson, study’s lead author
For people taking vitamin D who developed cancer, the death rate from cancer was 25 per cent lower, possibly because the vitamin “may affect the biology of the tumour so it’s less likely to spread and become metastatic,” said lead author Dr. JoAnn Manson, chief of the division of preventive medicine at Brigham and Women’s Hospital in Boston.
“Therefore, you may see a reduction in cancer death but not see a reduction in the first diagnosis, which might take a much longer trial,” she said in a telephone interview. “If you’re talking about prevention of cancer, that may take treatment for well over a decade.”
Both supplements have a reputation for being beneficial based on animal tests and observational studies involving large diverse populations or ethnic groups. But large studies that directly test the benefits of vitamin D and fish oil in supplement form have given inconsistent results.
The new study, known as VITAL, is the first large test of both in the general population. Most previous research has focused on volunteers with an elevated risk of heart attack, stroke and/or cancer.
The researchers gave 2,000 international units of vitamin D per day, 1 gram of marine omega-3 fatty acids, or placebo supplements to 25,871 volunteers aged 50 or older. None had a history of cancer, heart attack or stroke. At least half stayed in the study for more than five years.
Do you have vitamins, supplements, and prescription medications stored up to help you stay healthy during a worst case scenario? One thing you may have been concerned about was the expiration date on those bottles.
Placing a vitamin or medication in a cool and dry place will help it remain potent for many years. It is important for us to know this and have good supplements on hand in the case of emergencies. Read on, because you will be surprised how long they last.
Although mandated for over-the-counter and prescription medications, the FDA does not require supplements to have expiration dates. But, many vitamin and supplement makers voluntarily list expiration dates to express how long a product is guaranteed to retain its highest level of potency. Manufacturers will not make recommendations about the stability past the original expiration for legal and liability reasons.
Are vitamins safe and effective after the expiration date?
Several studies support the fact that expiration dates are not accurate and some are far from real. If you follow the rules of good storage, most vitamins can last a decade or more. (But ensure you get your supplements from a quality source.)
Since the FDA doesn’t require expiration dates on vitamins/supplements, manufacturers place the date on the package “voluntarily”. Some manufacturers no longer use expiration ates, but instead put “manufactured on” dates on the labels.
Swanson Health Products has stopped printing “Best Before” dates (also referred to as expiration dates) on bottles of their vitamins and supplements and switched to printing “Manufacture” dates.
Sometimes, expiration dates are set to expire “sooner” than the predicted life expectancy in order to drive up sales (buy a new batch) – so don’t be duped by the date.
Are medications safe and effective after the expiration date?
Passed in 1979, an FDA law requires drug manufacturers to stamp an expiration date on their products. This is the date at which the manufacturer can still guarantee the full potency and safety of the drug.
Most of what was known about drug expiration dates came from a military-requested study conducted by the Food and Drug Administration (FDA).
With their costly stockpile of drugs, the military was replacing its drugs every few years. An expensive practice. The drugs were worth tens of billions of dollars and were for a large-scale emergency.
The study found that 90% of hundreds of drugs (both prescription and OTC) were safe and usable even 10-20 years after the expiration date.
They concluded that a stated expiry date, did not always indicate it is no longer effective or has become unsafe.
The drugs have to be kept secure and at the proper humidity and temperature so they don’t degrade. Though the government requires pharmacies to throw away expired drugs, it doesn’t really follow these instructions itself. Instead, for more than 30 years, it has pulled some medicines and tested their quality, and guess what? Many were still effective and could be safely used.
In response, the FDA and Defense Department created the Shelf Life Extension Program. Stockpiles are chosen based on their value and expiration period, and analyzed to determine whether their end dates could be safely extended. The program has found that the actual shelf life of many drugs is well beyond the original expiration dates. Some research even indicates decades.
Similar findings are found published in the Journal of Pharmaceutical Sciences.
Recently, a pharmacist named Roy Gerona from UCSF (San Francisco), and Dr. Lee Cantrell, a Toxicologist and Professor from UCSD (San Diego), had a hunch that the term “expiration date” was not really accurate. After their in-depth research, their findings surprised both researchers: 90% of the compounds tested, were still as potent as they were when they were manufactured, some at almost 100% of their labeled concentrations.
Similarly, a Harvard University publication, states that expired drugs are generally safe to take – even those that expired years ago.
So, in many cases, taking a recently expired supplement may be just as valuable as taking one that was just produced
Note these exceptions.
Exceptions include insulin, vaccines, inhalers, liquid anti-biotics, nitroglycerine, tetracycline and a few more.
Note that are some supplements which break down more readily and will lose potency more quickly, including Liquid Supplements, probiotics, fish oils, enzymes, and a select few others.
You can prolong the potency past the vitamin expiration dates
You can prolong the potency of your vitamins and medications by the way you store them.
The majority of us probably keep these items in the kitchen or bathroom since that’s where we take them. A good practice is to keep them high and dry.
For optimal potency, vitamins, drugs, and other dietary supplements should be stored in a cool and dry place, so the trusty high kitchen cabinet away from heat, light, and humidity is just fine.
Don’t sweat the expiration date, but …store them correctly.
Store them as you would any medication, in their original containers and out of reach of children. Be sure to avoid any cabinets or shelves that are close to windows or heating pipes where temperature and humidity might fluctuate.
Capsule, Gel, or Tablet ?
Gels and capsules age more quickly. So, if you have a choice when choosing vitamins and supplements for your stockpile, choose solid formed products. They can be just as potent and they’ll last longer. And that is what we organic preppers are all about.
About the author
Michael Dees writes about health, wellness and living with a mindset of preparing for the worst, but expecting the best. He loves all things organic and has 12 Hens that lay organic eggs.
More than five million Americans have Alzheimer’s disease, the most common type of dementia. Meanwhile, 740,000 people die annually in the U.S. because of heart disease and stroke. To resolve this health concern, scientists are studying the link between high levels of the amino acid homocysteine and these life-threatening conditions.
Research on homocysteine and health conditions
According to a study by researchers from the Lewis Katz School of Medicineat Temple University, B-complex vitamins play a crucial role when it comes to controlling homocysteine. Findings from the study, which was published in Molecular Psychiatry, determined that elevated levels of the amino acid can result in Alzheimer’s, along with other forms of dementia.
Alarmingly enough, there are many reports of vitamin B deficiencies in the U.S. More patients are also being diagnosed with Alzheimer’s disease. These concerns highlight the need to maintain healthy levels of these B-complex vitamins for disease prevention.
For the study, the researchers gave mice a diet lacking in vitamin B6, vitamin B9 (folate), and vitamin B12. Eight months after the mice were fed the B-complex deficient diet, the research team used a water maze test to gauge their memory and learning. Unlike the control mice that were fed a normal diet, the vitamin B-deficient mice had trouble learning a new task. The vitamin deficiency also affected their ability to remember it.
The study revealed that the mice brains had both elevated levels of homocysteine and “tau,” a protein that damages or destroys brain nerve cells/neurons. Tau can also disrupt synapses, which are the junctions that allow neuronal communication.
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Rodents deprived of B vitamins also had a 50 percent increase in neurofibrillary tau tangles in the hippocampus and cortex, two areas necessary for learning and memory. A hallmark of Alzheimer’s disease, tau tangles are also the main factors of “cell death, dementia, and neurodegenerative conditions.”
During the study, the research team discovered data linked to the formation of tau tangles. The authors shared that one of the key changes caused by high levels of homocysteine was elevated levels of 5-lipoxygenase (5LO), the pro-inflammatory chemical that causes tau tangles.
Further studies can help determine if thwarting the production of 5LO can prevent or reverse the brain damage linked to elevated homocysteine levels.
Domenico Pratico, study leader and a professor in the Departments of Pharmacology and Microbiology at Lewis Katz, commented that high homocysteine levels were previously associated with amyloid beta plaques that are also linked to Alzheimer’s disease.
However, until the study findings from the Lewis Katz study, the connection with tau tangles remained unknown.
How can you prevent hyperhomocysteinemia?
Homocysteine is a non-protein amino acid that can naturally be found in the human body. The amino acid is a byproduct of the metabolism of another amino acid called methionine.
Hyperhomocysteinemia, the medical term for high homocysteine levels, may have a genetic component. The disease can also occur due to deficiencies of B vitamins and folic acid, improper diet, or stress.
Data from the study showed that elevated homocysteine damages fragile arterial linings, causes inflammation and oxidative stress, and minimizes blood flow to the heart and brain. These destructive processes can eventually cause atherosclerosis and coronary artery disease. In fact, blood levels of homocysteine can be used to correctly predict the risk of heart disease.
Research has also revealed that hyperhomocysteinemia is linked to a whopping 42 percent increase in the risk of the narrowing of the carotid arteries. Individuals with elevated homocysteine who have already had a heart attack are at a 30 percent higher risk of suffering another adverse event such as another heart attack, stroke, or even death.
High homocysteine levels can also double your chance of developing dementia. Consult a healthcare professional if you want to check your homocysteine levels with a simple blood test. Levels below 10 micromoles per liter (umol/L) are healthy while seven umol/L to eigh umol/L is optimal.
The following tips can help prevent a vitamin B-complex deficiency and hyperhomocysteinemia:
Eat foods rich in B12 like grass-fed beef, organic dairy, and wild-caught salmon.
Take B complex vitamin supplements, especially if you already have hyperhomocysteinemia. Talk to a healthcare professional before you take any supplements.
To lower high homocysteine levels, take 25 to 100 milligrams (mg) of vitamin B2, 100 to 200 mg of vitamin B6, 1,000 to 10,000 micrograms (mcg) of vitamin B9, and 300 to 1,000 mcg of vitamin B1 (methylcobalamin) daily. These B complex vitamins, which can all help detoxify homocysteine, must be taken together with the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in fish oil.
To prevent hyperhomocysteinemia and lower the risk of developing life-threatening health conditions, follow a healthy diet and increase your intake of B complex vitamins.
You can read more articles about how to manage or prevent Alzheimer’s and lower your homocysteine levels at Alzheimers.news.
Professor of Genetic Epidemiology, King’s College London
We are still in love with vitamins a century after they were discovered, with half the US and UK population taking a supplement. Vitamin D – the sunshine vitamin – is the favourite and is believed to have the most proven benefits. Governments, including the UK government, have said that the evidence for vitamin D’s health benefits is so overwhelming that every adult should take it as a supplement for at least six months of the year.
It was first used to cure rickets in Victorian children living in urban poverty and is now routinely given to prevent and treat brittle bone disease (osteoporosis) and fractures. It has been associated with a reduced risk of over a hundred common diseases in observational studies, ranging from depression to cancer.
The largest ever clinical study on the benefits of vitamin D in preventing fractures is now reported in the BMJ, with over 500,000 people and around 188,000 fractures from 23 cohorts from many countries. As vitamin D levels are strongly influenced by genes, the researchers used genetic markers for vitamin D blood levels (called Mendelian randomisation or MR) to avoid the normal biases of observational studies, such as confusing cause and consequence of disease and the effects of other related health behaviours (so-called “confounders”).
Mendelian randomisation explained.
The results showed no association between vitamin D levels over a lifetime and the risk of fracture. This latest study contradicts the UK government’s recent view, but not a host of earlier clinical trials.
In 2014, a review and meta-analysis of 31 vitamin D supplement trials found no effect on all fractures. Much of our strong belief in the benefits of vitamin D came from studies of supplements in care homes in the 1980s, which were never replicated and were probably flawed.
In a more recent meta-analysis of 33 randomised trials of over 50,000 older adults, supplementation with calcium or vitamin D had no effect on the incidence of fractures. There were also no clear benefits on muscle strength or mobility.
So, if all the data points to vitamin D failing to prevent fractures, why worry about all the people with low blood levels of the vitamin? Vitamin D deficiency has become a modern epidemic with a fifth of the UK and US populations reported to have low levels. Will they be more susceptible to other diseases and cancer?
No consensus on deficiency
There is little agreement on what vitamin D deficiency is. Deficiency levels are arbitrary with no international consensus and confusion caused by different units in the US. A “normal” level can vary from 50 to 80 nanomole per litre of blood, but recent studies suggest 30nmol is quite enough.
While clinical deficiency (<10nmol) is often clear cut, wrongly labelling millions of people as vitamin D deficient causes stress and over-medicalisation. Most people assume calcium and vitamin D are safe, and the more you take the better. My clinical practice changed when studies showed calcium supplements, as well as being ineffective against fractures, may cause heart disease. Prescriptions are now dropping.
Vitamin D is fat soluble, so high levels can build up in the body. While recommendations for supplements are usually with modest doses (10 micrograms or 400 international units (IU)), these will inevitably be overdone by some people taking other sources in cod liver oil tablets or in fortified milk, orange juice or bread. More worrying, people increasingly buy high-dose supplements of 4,000-20,000IU on the internet.
Patients with very high vitamin D blood levels (over 100nmol) are becoming routine in my clinic and elsewhere, and toxic overdoses are increasingly being reported. Several randomised trials have shown that patients with high blood levels or taking large doses of vitamin D (above 800IU) had an unexpected increased risk of falls and fractures. Vitamin D is far from safe.
It can no longer be recommended for use in other conditions; the vast majority of the positive published studies in 137 diseases were reviewed as spurious. It was widely believed that vitamin D supplements prevented cardiovascular disease, but meta-analyses and large-scale genetic MR studies have ruled this out.
We have created another pseudo-disease that is encouraged by vitamin companies, patient groups, food manufacturers public health departments and charities. Everyone likes to believe in a miracle vitamin pill and feels “they are doing something”.
Vitamin D, despite its star status, would not be called a vitamin today, as the doses needed are too large, the body can synthesise it from skin, and it is a steroid precursor. Instead of relying on this impostor, healthy people should get vitamin D from small doses of sunshine every day as well as from food, such as fish, oil, mushrooms and dairy products.
We should also trust that thousands of years of evolution would cope with a natural drop in vitamin D levels in winter without us snapping our limbs. About half the population take vitamins daily, despite zero benefits, with increasing evidence of harm. The worldwide trend of adding unregulated vitamins to processed food has now to be seriously questioned.
While vitamin D treatment still has a rare medical role in severe deficiency, or those bed bound, the rest of us should avoid being “treated” with this steroid for this pseudo-disease and focus on having a healthy lifestyle, sunshine and importantly save your money and energy on eating a rich diversity of real food.
Death by Calcium — Proof of the Toxic Effects of Dairy and Calcium Supplements” by Tom Levy, MD on May 15th, 2014. For the most part, vitamin and mineral supplementation impacts very positively on the overall health of the population, in spite of much of the aggressive and irrational attacks lead by the pharmaceutical industry. However, the evidence is now overwhelming that one of the most popular supplements ever, with the ongoing support of most conscientious physicians and other healthcare practitioners, is in fact very toxic and should never be chronically supplemented. The supplement is calcium, in any form, although some forms are more toxic than others. Furthermore, it is now clear that excess dietary calcium, as is realized with the routine ingestion of milk and other calcium-laden dairy foods, is also a toxic and life-shortening practice.
Consumption of foods rich in omega-3 fatty acids reduces the risk of death from any cause by approximately 33 percent, according to a study published in the Journal of Clinical Lipidology. The study also found that blood levels of omega-3 fatty acids are a better indicator of death risk from any cause than cholesterol.
The researchers of the study measured the serum cholesterol levels and blood levels of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) omega-3 fatty acids in 2,500 people in order to determine a person’s risk of developing certain diseases. All of the participants in the current study did not have any cardiovascular disease when the study started.
Although the researchers mainly concentrated on total mortality or death from any cause as an endpoint, they also observed deaths due to cardiovascular disease, cancer, and other causes. Moreover, they reported the associations between levels of omega-3 fatty acids and the risk for any cardiovascular disease occurrence. The participants of the study were 66 years of age, and they were followed the researchers for disease outcomes until around the age of 73. Other factors that could influence the outcomes were also taken into consideration.
The findings of the study showed that higher EPA and DHA levels were linked to a lower risk for total cardiovascular disease events, total coronary heart disease events, and total strokes. Furthermore, this was most evident in deaths from all other causes, indicating that the beneficial health effects of EPA and DHA in the body are not limited to one pathological process, such as plaque accumulation in the arteries.
Support our mission and protect your health: Organic Seeds of Life combines Red Raspberry Seed Power, Black Cumin Seed Power and Red Grape Seed Powder into the most potent nutrient-rich supplemental superfood powder you’ve ever experienced. Loaded with flavonoids, antioxidants, anthocyanins, OPCs, ALA and a vast array of vital nutrients. Learn more here.“When baseline serum cholesterol levels were substituted for the Omega-3 Index in the same multi-variable models, the former was not significantly associated with any of the tracked outcomes whereas the latter was related to 4 of the 5 outcomes assessed,” explained William Harris, lead author of the study.
Other health benefits of omega-3 fatty acids
Omega-3 fatty acids are essential fats that can only be obtained from the diet since the body cannot produce them. There are three most important types of omega-3s: alpha-linolenic acid (ALA), DHA, and EPA. ALA is primarily found in plants, while DHA and EPA are primarily obtained from animal foods and algae. Some of the foods that are excellent sources of omega-3 fatty acids include fatty fish, fish oils, flax seeds, chia seeds, flaxseed oil, and walnuts. Omega-3 fatty acids provide many health benefits. Listed below are some of the health benefits of omega-3 fatty acids.
Improves mental health – Studies found that consumption of omega 3-s may help prevent depression and anxiety, with EPA being the most effective. They can also help prevent age-related mental decline and Alzheimer’s disease.
Enhances eye health – DHA may help fight macular degeneration, which can cause vision impairment and blindness.
Promotes brain growth and development in infants – Omega-3 fatty acids consumption during pregnancy causes the child to have higher intelligence, better communication and social skills, less behavioral problems, reduced risk of development delay, and reduced risk of ADHD, autism, and cerebral palsy.
Supports skin health – Omega-3 fatty acids DHA and EPA can help keep skin healthy. DHA contributes to the health of cell membranes which make up a large part of skin, and a healthy cell membrane leads to a soft, moist, supple, and wrinkle-free. On the other hand, EPA hydrates the skin, prevents premature aging of the skin, and fights acne.
Read more news stories and studies on living longer by going to Longevity.news.
A breakthrough nutritional study conducted at the Larner College of Medicine at the University of Vermont and published in PLoS ONE has found that just 248mg of magnesium per day leads to an astounding reversal of depression symptoms in study subjects.
“New clinical research results show magnesium is effective at addressing symptoms and is safer and easier on the wallet than prescription therapies,” reports Science Daily, echoing the reporting of Natural News from over a decade ago. Today, even mainstream science is now confirming that magnesium is a safe, affordable and effective treatment for depression.
What’s really astonishing about all this is that while dangerous pharmaceuticals are bankrupting our nation and causing our health care system to collapse under the weight of out-of-control costs, magnesium can treat and prevent depression for mere pennies a day. Just a quarter of a gram of magnesium is all that’s necessary, and it costs less than 10 cents a day.
Plus, the powerful nutritional benefits of magnesium help prevent mineral deficiencies and chronic disease in many other ways across the body, imparting enormous benefits for cardiovascular health, brain health, kidney health and much more. Yet, astonishingly, nobody in the Republican camp is talking about reforming health care by turning to natural nutritional remedies that could save billions of dollars a year on health care expenditures. That’s why I have called out Rush Limbaugh, Sean Hannity and Dan Bongino for failing to embrace true free market solutions that include health freedom and support for nutritional therapies and natural remedies. (Republicans seem forever stuck in the pharmaceutical model of treating sickness with chemicals, then claiming it’s a “free market” when you can buy into that system across state lines, even while natural medicine is criminalized.)
Watch my studio news report to learn more details about magnesium and depression:
A breakthrough nutritional study conducted at the Larner College of Medicine at the University of Vermont and published in PLoS ONE has found that just 248mg of magnesium per day leads to an astounding reversal of depression symptoms in study subjects.
“New clinical research results show magnesium is effective at addressing symptoms and is safer and easier on the wallet than prescription therapies,” reports Science Daily, echoing the reporting of Natural News from over a decade ago. Today, even mainstream science is now confirming that magnesium is a safe, affordable and effective treatment for depression.
What’s really astonishing about all this is that while dangerous pharmaceuticals are bankrupting our nation and causing our health care system to collapse under the weight of out-of-control costs, magnesium can treat and prevent depression for mere pennies a day. Just a quarter of a gram of magnesium is all that’s necessary, and it costs less than 10 cents a day.
Plus, the powerful nutritional benefits of magnesium help prevent mineral deficiencies and chronic disease in many other ways across the body, imparting enormous benefits for cardiovascular health, brain health, kidney health and much more. Yet, astonishingly, nobody in the Republican camp is talking about reforming health care by turning to natural nutritional remedies that could save billions of dollars a year on health care expenditures. That’s why I have called out Rush Limbaugh, Sean Hannity and Dan Bongino for failing to embrace true free market solutions that include health freedom and support for nutritional therapies and natural remedies. (Republicans seem forever stuck in the pharmaceutical model of treating sickness with chemicals, then claiming it’s a “free market” when you can buy into that system across state lines, even while natural medicine is criminalized.)
Watch my studio news report to learn more details about magnesium and depression:
Thanks to a growing movement that has revolutionized the way people discuss and understand mental illness, it’s no secret that a large portion of the population struggles with issues like depression and anxiety. In fact, one in five adults deals with mental health conditions—and, intriguingly, it’s believed this may be linked to gut health.
“The gut is the epicenter of our health, and its functioning affects most, if not all, other aspects in the body,” explains Frank Lipman, MD, author of How to Be Well and founder of Be Well. A greater understanding of both mental illness and microbiome interactions has lead scientists to study the relationship between the two systems, and there’s mounting evidence that supports a link between gut health and anxiety. With this continually growing and evolving information, you may soon be on your way to treating mental illness with proper nutrition. Ahead, Lipman explains how gut health and anxiety may be linked and what foods you should eat to take advantage of this connection.
Gut Health and Anxiety
“More and more, we are seeing the direct correlation between gut health and mood,” says Lipman. This is because the gut produces neurotransmitters and hormones that can affect a person’s mood. “If these bugs are compromised in any way, the production of these neurotransmitters and hormones will also be compromised and will affect how we function and how we feel,” he says.
There are multiple scientific studies that back up these statements. A 2016 study conducted by Emily Deans, MD, at the Brigham and Women’s Hospital at Harvard Medical School looked into the role of microbiota in mental health. According to the study, the modern microbiome is drastically different than that of human ancestors due to diet, antibiotic exposure, and differences in the environment. All of this may contribute to changes in brain health.
In 2015, researchers tested theories about gut health and mood on people. They gave healthy participants without mood disorders a four-week probiotic food supplement. Compared to those who received a placebo, participants who took the probiotic had a significantly reduced reactivity to sad moods. Researchers concluded that these results were evidence that probiotics could reduce negative thoughts associated with sad mood.
Additionally, a 2017 study performed on mice concluded that the microbiome is necessary for balancing gene regulators in the brain known as miRNAs. Its findings were based on observations of mice living in germ-free environments that ended up with unusual amounts of anxiety. After researchers reintroduced gut bacteria to the mice, the gene regulators normalized, proving that probiotics could be necessary for maintaining mental health.
Maintaining a Healthy Gut
So how do you keep your gut health in check? “Generally speaking, a diet filled with a variety of real, whole foods is ideal for supporting gut function,” says Lipman. That means green, leafy vegetables, healthy fats, and quality protein like well-sourced animal proteins, wild-caught fish, beans, and lentils.
“Sadly, the Standard America Diet is the epitome of foods that should be avoided for gut health, brain health, energy, and everything in between,” Lipman explains. In order to keep your gut in top condition, you’ll want to avoid processed and packaged foods that contain preservatives, coloring, and sweeteners. Lipman also advises steering clear of sugar, gluten, nonorganic soy, factory-farmed meats and dairy, processed vegetable oils, and even some gluten-free grains.
Gut Health Red Flags
“The most common signs of gut problems present as digestive issues,” shares Lipman. If you think you may have an imbalance in your gut that could be impacting your mental health, look out for symptoms like bloating, gas, constipation, loose stool, digestive discomfort, and heartburn. There are also less obvious symptoms like skin irritations, joint pain, foggy thinking, imbalanced mood, and fatigue. “If someone is feeling like that they are not functioning optimally and that they should be feeling better, they probably could be, and the gut is often a great place to start,” Lipman says.
Supplements
“Although diet can be extremely helpful for some, it is not the answer for everyone,” Lipman says. When a change in diet just isn’t enough, there are supplements that can be used to improve the balance of bacteria in your gut. “Probiotics can also be extremely beneficial, as they constantly inoculate our gut with the beneficial bacteria that support proper gut function.”
While there’s not yet evidence that proves a healthy diet can cure all mental health issues or that food alone is an effective form of treatment for anxiety or depression, focusing on nurturing your gut health isn’t a bad place to start. Turn to natural, whole foods packed with powerful nutrients to keep your gut healthy so your mind can heal, too.
(Natural News) Combining vitamin D-fortified foods with supplements may help ensure safe and adequate levels of the essential vitamin, a study published in the European Journal of Nutrition revealed. A team of scientists at the Technical University of Denmark pooled data from the Danish National Survey of Dietary Habits and Physical Activity (DANSDA) to carry out the study.
The research team examined the individual habitual dietary vitamin D intake of up to 855 women. The experts also conducted graded intake modelling to predict how habitual diet including fish, fortified foods — such as plain yogurt, cheese, eggs and crispbread — and supplements would help increase vitamin D levels in participants. The fortified foods provided 20 micrograms of vitamin D daily, the researchers said.
The results revealed that eating fortified foods and taking vitamin D supplements that provided up to 40 µg/day would enable the participants to attain at least 60 µg/day, which is still below the Tolerable Upper Intake Level (UL) of 100 µg/day. However, consuming fish, fortified foods, and a vitamin D supplement of 80 µg/day put the women at risk of exceeding the tolerable intake levels.
“The consumption of vitamin D supplements has proven to be effective in increasing vitamin D status, although this strategy is naturally only effective in those who consume the supplements. Low-dose fortification may be a strategy to increase the intake of those individuals in the lower end of the intake distribution range without increasing the risk of the upper end reaching toxic intake levels,” the researchers said.
U.S. sees increase in high-dose vitamin D supplement intake
A study published in the Journal of the American Medical Association (JAMA) revealed that the number of American adults taking vitamin D supplements increased significantly between 1999 and 2014, up to three percent of whom even exceeded the daily upper limit. Researchers pooled data from the National Health and Nutrition Examination Survey (NHANES) with a total cohort population of more than 39,000 participants. (Related: 5 Easy-to-miss signs of vitamin D deficiency: Are YOU getting enough?)
The researchers found that the daily supplemental vitamin D use of 1,000 IU or more grew from 0.3 percent in the 1999-2000 period to 18.2 percent in the 2013- 2014 period. Likewise, the daily supplemental vitamin D use of 4,000 IU or more increased from less than 0.1 percent before the 2005-2006 period to 3.2 percent in the 2013- 2014 period. Women, non-Hispanic whites, and people aged 70 years and older had the highest intake of vitamin D supplements, the experts added.
“Characterizing trends in vitamin D supplementation, particularly at doses above the tolerable upper limit, has important and complex public health and clinical implications,” the experts wrote in a Science Daily article.
Choose your vitamin D well, study suggests
Despite vitamin D’s efficacy in promoting the body’s overall health, British researchers cautioned that not all types of vitamin D may produce equal benefits. The researchers explained that vitamin D was categorized into two types: vitamin D2 and D3. According to the experts, vitamin D2 can be obtained from plant sources such as fungi, while vitamin D3 can be found in animal sources.
The scientists examined their efficacy by measuring the vitamin D levels of 335 South Asian and white European women over the course of two winters. The women were divided into five groups. Two groups received vitamin D2 in the form of either a biscuit or a juice drink, while another two received vitamin D3 in the same forms. One group served as the study’s placebo control.
The research team observed that participants who ate the vitamin D2 biscuit increased their vitamin D levels by only 33 percent, while those who drank the juice attained a 34 percent increase. In contrast, those who ate the vitamin D3 biscuit saw a 74 percent increase, while those who drank the juice had a 75 percent increase. The placebo group saw a 25 percent decline during the study period.
“Those who consume D3 through fish, eggs, or vitamin D3-containing supplements are twice as likely to raise their vitamin D status than when consuming vitamin D2-rich foods, such as mushrooms, vitamin D2-fortified bread, or vitamin D2-containing supplements, helping to improve their long-term health,” lead author Dr. Laura Tripkovic told Medical News Today online.
Dairy products, specifically milk is one of the beverages still aggressively pushed as a health promoting food, especially relating to strong bones. However, Bone Mineral Density (BMD) and rates of bone loss showed no association with dietary calcium intake in men, according to a recent study in British Journal of Nutrition.
The dairy industy has been hard at work the last 50 years convincing people that pasteurized dairy products such as milk or cheese increases bioavailable calcium levels. Many studies have exposed this claim as being totally false. The pasteurization process only creates calcium carbonate, which has absolutely no way of entering the cells without a chelating agent. So what the body does is pull the calcium from the bones and other tissues in order to buffer the calcium carbonate in the blood. This process actually causes osteoporosis.
Pasteurized dairy contains too little magnesium needed at the proper ratio to absorb the calcium. Most would agree that a minimum amount of Cal. to Mag Ratio is 2 to 1 and preferably 1 to 1. So milk, at a Cal/Mag ratio of 10 to 1, has a problem. You may put 1200 mg of dairy calcium in your mouth, but you will be lucky to actually absorb a third of it into your system.
Over 99% of the body’s calcium is in the skeleton, where it provides mechanical rigidity. Pasteurized dairy forces a calcium intake lower than normal and the skeleton is used as a reserve to meet needs. Long-term use of skeletal calcium to meet these needs leads to osteoporosis.
For years, US guidelines have advised men and women to take anywhere from 1,000 to 1,200 mg of calcium per day to help prevent fractures and improve bone density. This likely lasted for so long due to an overreliance on studies from the 1970s and 1980s.
Does Not Reduce Bone Loss
Increased dietary calcium intake did not significantly reduce bone loss in the hip, spine or total body in a group of men aged 39-88, reported the research team from University of Auckland.
No correlation was observed between calcium intake and BMD either at baseline, or at the end of the study period. Although dietary calcium intake was inversely related to parathyroid hormone (PTH) levels at baseline, indicators of bone turnover were uncorrelated with calcium intake.
“Bone loss over 2 years was not related to Ca intake at any site, before or after adjustment [forconfounding variables],” wrote first author, Dr. Sarah Bristow.
“Dietary calcium intake was inversely correlated with PTH at baseline, but was not associated with the markers of bone turnover.”
The findings may have important implications for osteoporosis prevention strategies, where increased dietary or supplemental calcium intake has previously been recommended.
“This suggests that efforts to increase calcium intake are unlikely to have an impact on the prevalence of and morbidity from male osteoporosis,” the researchers propose.
“Many of the messages being promulgated at the present time are based on the findings of calcium-balance studies and the short-term effects of high-dose calcium interventions, which do not reflect those of long-term dietary intake.
“Messages to increase dietary calcium could be directing at-risk individuals away from considering interventions and strategies proven to influence long-term fracture risk.”
Study Detail
The study used data from a previous Randomised Controlled Trial (RCT) which examined the effect on BMD in 323 males given either 1200 milligrams/day (mg/d), 650 mg/d or placebo of calcium over two years. Data from the placebo group (n=99) were used in longitudinal analysis.
Although the earlier RCT found that the 1200 mg/d dose improved BMD by around 1%, this effect was achieved in the first 6 months, with no further subsequent improvement in the remaining 18 months.
These results prompted the researchers to hypothesise that short-term calcium intakes from high-dose calcium interventions are unrepresentative of longer-term dietary intake. The findings of the recent longitudinal study support this hypothesis.
They are also consistent with previous research indicating a similar lack of association between calcium intake and bone loss in women. Contradictory results?
The researchers suggested the lack of association between calcium intake and BMD might be because the body is able to maintain calcium homeostasis over (long-term) typical dietary ranges (415-1740 mg/d).
Observational study findings appear to contradict supplementation RCTs, which have shown small increases in BMD, coupled with reductions in PTH and bone turnover. However, BMD improvements identified in RCTs have only occurred in the first year with no further cumulative effect.
This may be because short-term high doses of calcium induce a temporary reduction in bone turnover, which does not persist once steady-state calcium homeostasis is restored, suggested the researchers.
“Collectively, evidence from intervention and observational studies suggests long-term calcium intake doesn’t influence the rate of bone loss, but large increases in calcium intake induce a transient change,” they wrote.
The scientists emphasised that the study was conducted in Caucasian males with adequate vitamin D status. Therefore, results may not be applicable to other ethnic groups or those with vitamin D deficiency.
“The present demonstration of an absence of an effect of dietary calcium intake on current bone mass or on bone loss in normal men, together with the absence of an effect of calcium intake on bone turnover, contributes to the body of evidence suggesting that calcium intake, within the range studied here, is not a critical factor in the maintenance of bone health in older adults” the authors concluded.
6 WAYS TO BUILD STRONG BONES
1. Eat calcium rich foods
Eat foods high in calcium. The best food sources are non-pasteurized raw dairy sources such as raw milk/yogurt, as well as bony fish, such as sardines. Leafy green veg such as kale, broccoli and spinach are also rich in calcium. Dried herbs and dried fruits such as figs and currants are also good choices. Seeds such as sesame, chia and flax are also rich sources of calcium. Also, enjoy foods that contain sulfur such as garlic and onions.
2. Food selections/combinations are critical Try not to eat whole grains and calcium-rich foods at the same time. Whole grains contain a substance that binds with calcium and prevents proper absorption. Some foods that contain compounds such as oxalic or phytic acids, such as sweet potatoes, beans, rhubarb, celery and beets, can also decrease the amount of calcium that’s absorbed when eaten at the same time as calcium-rich foods.
3. Avoid the causes of mineral excretion Pass on phosphate-containing foods such as soft drinks. Phosphorus causes the body to excrete calcium. Limit or avoid high-protein animal foods. A diet high in protein causes calcium to be excreted from your body. Decrease caffeine consumption. People who smoke have significantly lower bone density, while drinking alcohol can also prevent your bones from absorbing the maximum nutrients from your food.
4. Get more Sunlight and Vitamin D Vitamin D helps the body absorb calcium. Although some is found in oily fish, our main source comes from the effect of sunlight on your skin. It’s estimated that half of us have a deficiency because we don’t get outside enough or because we always use sunblock. It is especially important to maximize sun exposure between May and September to keep vitamin D levels topped up. Just 10 minutes of sunlight a day on bare arms and your face can cut your risk of bone fractures by a third. A half hour exposing your torso is equivalent to roughly 10,000 units of Vitamin D.
5. The right exercise
Another vital way to boost your bones is weight-bearing exercise –basically anything that has you upright and using your body weight. Good choices include squatting, rope skipping, aerobics, plyometrics, dancing or brisk walking. “Research shows that if you don’t exercise you end up weeing out all the calcium you take in instead of storing it in your bones,” warns Professor Dawn Skelton, an aging and health specialist at Glasgow Caledonian University. “Ideally we should aim for 150 minutes of moderate activity per week. “Put simply, the more hours we spend on our feet, the fewer bone breakages we should have in later life.”
6. Avoid Medications and Medical Therapies Acid-blocking medications used for heartburn and other gastrointestinal conditions can block the absorption of calcium through the stomach walls. Stomach acids break down food during the digestive process, allowing the nutrients to become absorbed into your body. Medications designed to stop acid production or decrease the amount of acids present in your stomach can have a negative effect on calcium.
So what, exactly, is in the vitamins, herbs and superfood supplements that we buy? When these are sold most of us automatically assume they are safe. And while the natural products industry actually does have a good safety record, especially when you contrast it with all of the people killed by Big Pharma every year, it still suffers from a lot of hidden toxins that are used routinely throughout the industry.
Here are the 10 worst toxins, as discovered by Natural News editor Mike Adams, the Health Ranger:
Maltodextrin: This is the big one. If any natural product you buy has as one of its ingredients “maltodextrin,” the chances are extremely good that the maltodextrin in your product came from Monsanto’s GM corn.
Vitamin C/Ascorbic acid: Again, nearly all of the “vitamin C” that is sold across America today comes from GMO corn. It is typically called ascorbic acid; sourcing non-GMO vitamin C typically means you have to go outside the U.S.
Hexane-extracted soy and rice proteins: Nearly 100 percent of the “natural” soy products sold in the U.S. are extracted in China using the hexane extraction method; anything from China needs to be double-checked for metals content to make sure it’s clean.
High levels of aluminum in detox products: Natural News helped expose high aluminum levels (over 1200ppm) in a popular detox liquid, causing the main U.S. distributor to issue a “recall” notice and provide over $1 million in refunds to customers.
Lead and arsenic in herbs from China: China is the most polluted nation on the planet (by far), yet many fruits, vegetables and herbs are grown in China and exported to North America for use in natural products.
Inorganic minerals in cheap vitamins: The calcium found in cheap vitamins is often just ground-up seashells, and magnesium is often sold as cheap magnesium oxide which may be completely useless to your body’s cells.
Carrageenan: The Cornucopia Institute recently published a warning about carrageenan in foods. Cornucopia says carrageenan is linked to “gastrointestinal inflammation, including higher rates of colon cancer, in laboratory animals.”
Acrylamides: These are not technically “ingredients” so they don’t have to be listed on food labels, but they are cancer-causing chemicals produced during the cooking of carbohydrates (like snack chips).
Hidden MSG: Hidden MSG is a huge issue across the natural products industry.
Fluoride in green tea: “Green tea is famous for being contaminated with high levels of fluoride. This is frustrating, because green tea is phenomenally good for your health, reports Natural News.
(Natural News) More than 350 million people on our planet suffer from depression, and it also has a profound effect on their loved ones. One of the most popular treatments, SSRI antidepressants, is risky, expensive, and not terribly effective. This has prompted some scientists to look for alternatives, and it appears they may have found a good solution in the form of magnesium.
This mineral is vital for many of our body’s functions, including our blood pressure, heart rhythm and bone strength. It also helps fight inflammation in the body. Now, scientists from the University of Vermont’s Larner College of Medicine have found promising results after a clinical trial involving the use of over-the-counter magnesium tablets in depressed patients.
In the blocked and randomized crossover trial of 126 adults using outpatient primary care clinics, participants with mild to moderate depression were studied over the course of 12 weeks. Some participants were given 248 milligrams of magnesium each day for the course of six weeks followed by six weeks without it, whereas those in the control group received no treatment for six weeks followed by six weeks of magnesium. All participants were given biweekly assessments of their depression symptoms.
Those who took the elemental magnesium chloride noted clinically significant improvements in anxiety symptoms and measures of depression. On the Patient Health Questionnaire 9, which asks patients nine questions to diagnose and then classify depression, participants scored six points lower on average during their time taking magnesium.
Best of all, they experienced these improvements after just two weeks of taking the magnesium. In addition, patients of all ages and depression types tolerated the supplements well and noted similar levels of effectiveness.
Connection between magnesium and depression has already been established
This appears to support another study in a Croatian psychiatric hospital that discovered that many patients who had attempted suicide suffered from dangerously low levels of magnesium. In fact, depression can be a sign of magnesium deficiency, as can ringing in your ears, muscle cramps, kidney stones, and abnormal heart function.
More than 60 percent of the participants said they planned to use magnesium in the future to manage their depression. Life Extension reports that 68 percent of people in the U.S. are not consuming the recommended daily requirement of this vital mineral, while 19 percent don’t even manage to get half of the amount they need.
Magnesium can be found in fruits like organic oranges, bananas, pineapples, avocados and cherries. You’ll also find it in seafood like mackerel and shrimp, yogurt, dark chocolate, legumes, leafy greens, spirulina and chlorella.
Further research needed
Next, the researchers would like to see if they can get the same results using an even bigger and more diverse population. It is hoped that magnesium and other safe alternatives could eventually replace antidepressants entirely, given their extremely dangerous side effects like seizures, suicidal behavior, and other serious health problems.
It’s hard to imagine why anyone would want to take these dangerous drugs when there are safer choices. Of course, Big Pharma will do their best to make sure the public doesn’t hear about alternatives, with the global market for these drugs expected to exceed $13 billion by the year 2018.
Depression is a serious condition and it’s perfectly understandable for sufferers and those around them to want to find a way to control it, but many who take SSRIs and live to tell the tale regret it. Thankfully, it looks like magnesium can be added to other natural forms of relief like yoga, meditation, exercise, and vitamin D. Why turn to drugs when you can give your body what it needs to heal itself?
“Our citizens should know the urgent facts…but they don’t because our media serves imperial, not popular interests. They lie, deceive, connive and suppress what everyone needs to know, substituting managed news misinformation and rubbish for hard truths…”—Oliver Stone
Tales from the Conspiratum 