What Wikipedia Won't Tell You About Supplements

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supplements

The wonderful world of supplements can be a bit overwhelming. Many supplements are available over-the-counter, yet this should not be taken as a license to self-prescribe or self-dose. Everyone's health needs are different and an individualized health plan is vital for reaching optimum health. You may not even need a supplement, or you may need more of one supplement than you do of another. Often, over-the-counter supplements (especially those in tablet form) contain binders, fillers, and additives. Magnesium stearate, silicon dioxide, titanium dioxide, starch, microcrystalline cellulose, stearic acid, simethicone, vegetable gum, talc, and propylene glycol (primary ingredient in antifreeze), are just a few of the most common additives you might find listed as "other ingredients" or "inactive ingredients" on the package supplement label.

The forms of vitamins, minerals and other substances used in products can be very important. For example, consider Vitamin E. Studies indicate that using the isolated form of Vitamin E (d-alpha-tocopherol) can increase risk of cardio vascular events in someone diagnosed with heart disease. However, using the full spectrum of Vitamin E as it occurs naturally, (mixed tocopherols and mixed tocotrienols) can decrease risk and even help improve heart health. Bargain brands and other OTC Vitamin E often contain the cheaper isolated form of Vitamin E. Dr. Bossio knows about things like this and can guide you to making better choices.

Dr. Bossio can guide you toward supplements that come in forms without unnecessary additives, and which are rigorously standardized for product amount and dosage. Supplements provided by Dr. Bossio will come from reputable companies that follow very strict compliance and safety standards, including the monitoring of the supplements' degradation due to expiring shelf life. Additionally, self-medicating with supplements poses the threat of drug interaction, allergic reaction, and other risks, all of which should be monitored by your Naturopathic Doctor.
Still, the most important factor remains individualization. Discuss your health concerns and appropriate supplement options with Dr. Bossio to develop a supplement regimen tailored to your specific needs. Not everybody needs the same supplements in the same amount. Dr. Bossio will be able to consider your individual needs and health and choose appropriate supplements and forms that will work best for your body.

REFERENCES

Murray, N.D., Michael, and Pizzorno, N.D., Joseph. 2012. New York, NY: Atria Paperback. The Encyclopedia of Natural Medicine.

Image Attribution: Creativa/bigstock.com

Supplements for Healthy Blood Sugar

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The blood sugar balance is a delicate endeavor. Both high and low blood sugar levels can result in potentially fatal reactions in the body. If you are having trouble maintaining a healthy blood sugar level, there are a number of supplements available that can help stabilize and even lower blood sugar. Chromium (from chromium picolinate), Alpha Lipoic Acid, Vanadium and Bitter Melon (Momordica charantia), are just a few.

Chromium is an essential mineral that may enhance the body's sensitivity to insulin, the hormone which helps move glucose from the blood into the body's cells for use as energy. Some studies suggest that chromium supplements may reduce blood glucose levels and the amount of insulin needed in individuals with type 2 diabetes. Chromium may also help with weight loss and muscle building. It is commercially available in several forms and included in many multivitamins.

Alpha-lipoic acid - sometimes referred to simply as lipoic acid - is an antioxidant that is made by the body and found in cells, where it helps turn glucose into energy. Its ability to kill free radicals may help people with symptoms of diabetic peripheral neuropathy and autonomic neuropathy. Alpha-lipoic acid passes easily into the brain and may offer protection for the brain and nerve tissue.

Vanadium is an essential trace mineral found in soil and in many foods. Research suggests that vanadium may lower blood glucose, reducing the need for insulin in people with diabetes. Vanadyl sulfate is a form of Vanadium often used for such purposes.

Bitter Melon (Momordica charantia), is a member of the same family as squash, watermelon, cantaloupes and cucumber. This plant contains polypeptide-P, a substance which has been shown to lower blood glucose in people with diabetes. In addition, it contains a compound called charantin which increases glucose uptake and glycogen synthesis in the cells of the liver, muscle and adipose tissue. It is believed that these two compounds along with all the other phyto-nutrients (carotenes, lutein, zea-xanthin, vitamin C, folate, vitamin A, fiber and minerals) contained in Bitter Melon, make it an exellent addition to the diet for anyone at risk of or diagnosed with metabolic syndrome, insulin resistance or diabetes.  

Stabilizing and lowering blood sugar is tricky business. The process is highly individualized and supplements may negatively react with other supplements and medications, making this a very important thing for you to discuss with Dr. Bossio before beginning or changing a therapy that can affect your blood sugar levels.

Resources

Alpha Lipoic-Acid. University of Maryland Medical Center.

Chromium. University of Maryland Medical Center.

Diabetes. University of Maryland Medical Center.

Bitter Melon. Memorial Sloan Kettering Cancer Center.

Image Attribution: Torsakarin/bigstock.com

Gymnema (Gymnema sylvestre)

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gymnema

Used in many fields of medicine, Gymnema is native to parts of India as well as tropical Africa and Australia. Natural healing modalities often employ the plant as a tea, for its potent anti-diabetic properties. Now, initial modern research suggests that Gymnema may also be useful in preventing and treating obesity.

The plant's active compound - a group of "gymnemic acids" - work to help curb diabetes by blocking sugar from accumulating in the body. Similarly, they help fight obesity by delaying glucose absorption, and blocking the binding of carbohydrates in the intestine. Essentially, this means that gymnemic acids may be helpful in warding off so-called "empty calories."  Additionally, gymnemic acids prevent the activation of sugar molecules by the tongue, curbing sugar cravings. Finally, they prevent the absorption of sugar molecules by the intestine, which can help to lower blood sugar levels.

Research has shown that Gymnema leaf extract can impact diabetes by stimulating the pancreas to increase the release of insulin. More study is needed, but current hypotheses suggest that Gymnema may prove useful in both adult onset and juvenile diabetes mellitus. Gymnema leaves have also been noted for lowering serum cholesterol and triglycerides. When considering Gymnema treatments for any ailment, it is important to consult Dr. Bossio.

Resources

Photo credit. "Gymnema sylvestre" by Vinayaraj - Own work. Licensed under Creative Commons Attribution-Share Alike 3.0 via Wikimedia Commons.

Gymnema sylvestre: A Memoir. National Center for Biotechnology Information. J Clin Biochem Nutr. Sep 2007; 41(2): 77-81. Published online Aug 29, 2007. doi: 10.3164/jcbn.2007010.

Image Attribution: Vinayaraj/wikimedia.com

Fiber

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fiber

Experts agree, dietary fiber is an important tool in fighting and preventing heart disease, colon cancer, diabetes and even obesity. Most experts agree that a key defining characteristic of dietary fiber is that it's derived from the edible parts of plants that are not broken down by human digestive enzymes, but the official definition is still up for debate. One complication in defining fiber is that fibers come in variety of forms, some soluble, some insoluble, some viscous, some fermentable and others not.

Like soluble fibers, viscous fibers lower serum cholesterol by reducing the absorption of dietary cholesterol. Soluble fiber may also reduce the amount of cholesterol manufactured by the liver. Viscous fibers help normalize blood glucose levels and increase insulin sensitivity, making them helpful in preventing and treating type 2 diabetes. Viscous fibers also slow food as it leaves the stomach, providing a full feeling and helping to prevent overeating and weight gain. Animal studies have also suggested some dietary fibers may help lower blood cholesterol levels. In addition, fermentable fibers help maintain healthy populations of friendly bacteria which enhance the immune system by preventing harmful bacteria from growing in the intestinal tract. Insoluble and non-fermentable fibers help maintain bowel regularity, decreasing the risk of colon cancer and hemorrhoids from straining and constipation.

The many forms of dietary fibers can be found among a spectrum of foods, from bran, oatmeal and whole grains, to legumes, root vegetables and cabbage, and even in fruits including apples, strawberries and citrus fruits, among others. Still, some of the best food sources of fiber include turnip greens, mustard greens, collard greens, navy beans, eggplant, raspberries and cinnamon. With the verdict still out on what is definitively a fiber, the simplest way to make sure you're getting all the vital fiber your body craves is to eat a healthy and balanced diet including a variety of these foods.

Resources

Fiber. The World's Healthiest Foods.
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=59.

Marz, R. B. (1999). Medical nutrition from Marz: (a textbook in clinical nutrition). Portland, Or: Omni-Press.

Gaby, A. (2011). Nutritional medicine. Concord, N.H: Fritz Perlberg Publishing.

Image Attribution: Alina G/shutterstock.com

Bioflavonoids

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Bioflavonoids are polyphenolic compounds that can be found in plants, most abundantly in vitamin C-rich fruits and vegetables. Studies have shown bioflavonoids support strong cell growth and deliver an anti-carcinogenic effect. More study is needed, but current research suggests that bioflavonoids may help promote cardiovascular health, as well as potentially offer protection from neurodegenerative diseases such as Parkinson's disease and Alzheimer's disease. Relatively high intake of flavonoid-rich foods and beverages has also been suggested to improve the processes that take place within the blood vessels (vascular endothelial), in the short-term at least.  It is possible, but not yet proven, that these short-term improvements may help in the long-term by reducing the risk of cardiovascular disease. When it comes to reducing the risk of cancer, consumption of flavonoid-rich foods may be helpful - but again, more study is needed. Bioflavonoids contain anti-inflammatory, antioxidant and metal-chelating properties, making bioflavonoid-rich foods a prime candidate for studies aimed at learning more about processes and function of the brain. Overall, whether it's because of the bioflavonoids, other nutrients, or a combination of all of their nutritious goodies, maintaining a rich diet that includes a variety of vegetables, fruits and legumes will undoubtedly help your body protect itself against disease. Additionally, you can supply your body with bioflavonoids from tea, red wine and soy.

Resources

Photo Credit. FreeDigitalPhotos.net. http://www.freedigitalphotos.net/images/healthy-fruits-and-vegetables-photo-p226601

Flavonoids. Linus Pauling Institute. Oregon State University. http://lpi.oregonstate.edu/infocenter/phytochemicals/flavonoids/

The Bioavailability of Different Forms of Vitamin C (Ascorbic Acid). Linus Pauling Institute. Oregon State University. http://lpi.oregonstate.edu/infocenter/vitamins/vitaminC/vitCform.html

Fit Day. http://www.fitday.com/fitness-articles/nutrition/vitamins-minerals/9-foods-rich-in-bioflavonoids.html

Image Attribution: Photokanok/istockphoto.com

Iodine

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iodine

Iodine is essential to life, but both deficiency and overdose can have severe health consequences.  The body needs iodine - a trace mineral - to make thyroid hormones which control the body's metabolism and many other important functions. Without sufficient iodine, your body is unable to produce these hormones, opening the door for a host of health complications including enlarged thyroid, hypothyroidism, fibrocystic breast disease, and various physical and mental disabilities during fetal development. On the other hand, excessive intake of Iodine can cause an enlarged thyroid as well as hyperthyroidism, thyroid papillary cancer and iodermia, a serious skin reaction. 

Environmental factors including soil concentration and use of fertilizers can affect the iodine levels of foods, and most foods that naturally contain iodine typically contain only small amounts. Due to iodine additives, processed foods provide sufficient amounts of iodine, but due to the numerous downfalls of processed foods, you're better off opting for the lower iodine-containing natural foods to supply your body's iodine. Sea vegetables, natural yogurt, grass-fed eggs and mozzarella cheese are all excellent sources of natural iodine. Fish and shellfish, while rumored to be excellent sources of iodine, can actually vary greatly regarding iodine content. As such, it is a good idea to not rely too heavily on fish as an iodine source. The use of iodized salt has dramatically increased the iodine intake of people in developed countries. It is important to keep in mind when switching to a healthier source of salt - especially if you go the extra step of ridding your diet of processed foods that contain iodine additives - your iodine intake may dramatically decrease as well. Iodine levels can be a bit tricky to maintain, so be sure to talk to Dr. Bossio before adjusting your diet or supplements for reasons related to iodine. Consultation with Dr. Bossio is especially important if you have a history of thyroid problems, poor dietary balance and deficient intake of iodine and/or selenium.


REFERENCES


Iodine. World's Healthiest Foods.
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=69

Iodine: Fact Sheet for Consumers. Office of Dietary Supplements. National Institutes of Health.
http://ods.od.nih.gov/factsheets/Iodine-QuickFacts/.

Lycopene

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lycopene

Lycopene is a carotenoid pigment that gives fruits like tomatoes, watermelon, pink grapefruit and guava their red color. Unlike some common carotenoids, lycopene cannot be converted to vitamin A, but many of the foods that contain a good source of lycopene do in fact contain vitamin A outright, providing additional health benefits. Diets high in carotenoid-rich fruits and vegetables are often associated with reduced risk of cardiovascular disease and some cancers. Some studies have found that high lycopene intake lowers the risk of developing aggressive forms of prostate cancer in men. While the scientific interest in lycopene's potential to help prevent prostate cancer is significant, more research is needed to understand if the decreased risk is due to lycopene itself or other compounds associated with a lycopene-rich diet.

Tomato products - paste, puree, canned and condensed soup, and canned vegetable juice containing tomato, such as V8 - are the highest lycopene contributors due to their processing and preparation. It is has been estimated that 80% of the lycopene in U.S. diets comes from these products. Watermelon and whole-form tomatoes also are excellent sources of lycopene and you can increase the bioavailability of their lycopene content by chopping, puréeing, and cooking them in oil. Tomato paste has an exceptionally rich lycopene content level, and it's easy to make your own, so easy that we've included the recipe, below. Additionally, it has long been thought that tomatoes need to be a deep red color to be an outstanding source of lycopene, however recent research suggests that this may be a common misconception. A small preliminary study has shown that the lycopene from orange- and tangerine-colored tomatoes may have an advantage over the lycopene from red tomatoes, through more efficient absorption. More research is needed in this area, but you can rest assured that no matter what the color of your tomatoes, you'll be serving your health well by adding more of these fruits to your diet.

Make your own tomato paste:

  • Sauté a couple cloves of chopped garlic and 1 or 2 large onions, chopped, for a couple of minutes until they are translucent.
  • Add 8 to 10 tomatoes, peeled and pureed, along with several teaspoons of fresh, chopped--or a teaspoon of dried--oregano, basil and any other herbs you enjoy, such as parsley or rosemary. 
  • Simmer for 30 to 45 minutes, or until thick. Then remove the mixture from the heat, drizzle with olive oil and add sea salt and freshly ground black pepper to taste. diet

REFERENCES

Photo Credit. FreeImages.com.  http://www.freeimages.com/photo/1197555.

Carotenoids: Alpha-Carotene, Beta-Carotene, Beta-Cryptoxanthin, Lycopene, Lutein, and Zeaxanthin. Linus Pauling Institute.  http://lpi.oregonstate.edu/infocenter/phytochemicals/carotenoids/.

Tomatoes. World's Healthiest Foods.  http://www.whfoods.com/genpage.php?tname=foodspice&dbid=44.

Marz, Russell B. 1999. Medical nutrition from Marz: (a textbook in clinical nutrition). Portland, Or: Omni-Press.

Gaby, Alan. 2011. Nutritional medicine. Concord, N.H: Fritz Perlberg Publishing.

Image Attribution: Piku/freeimages.com

Bromelain

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bromelain

Bromelain is a mixture of enzymes extracted from pineapple. When taken on an empty stomach, these enzymes can help reduce inflammation, swelling and improve breathing. Although bromelain is commonly thought of as a digestive enzyme for proteins, studies show that it can help treat symptoms of sinusitis -- or sinus inflammation -- which can be brought on by seasonal allergies. It has been suggested that bromelain also helps reduce other symptoms of sinusitis such as cough and nasal mucus. Traditionally, pineapple has been used for centuries in Central and South America to reduce inflammation as well as indigestion. To work as a digestive aid, bromelain is taken before or after meals. In Europe, bromelain is used to treat sinus and nasal swelling following ear, nose and throat surgery or trauma. Bromelain is taken orally and is available as a tablet or capsule, but be sure to check with Dr. Deb Bossio before taking bromelain as it may interact with other supplements, herbs or medications.


RESOURCES

Photo Credit - FreeDigitalPhotos.net. http://www.freedigitalphotos.net/images/Fruit_g104-Pineapple_in_Plant_p86100.html

Bromelain (Ananas comosus, Ananas sativus). Natural Standard Professional Monograph. 2013.

Bromelain. University of Maryland Medical Center.
http://umm.edu/health/medical/altmed/supplement/bromelain#ixzz2x4rNS5Z9

Image Attribution:  Kittikun Atsawintarangkul/freedigitalphotos.net

N-Acetyl Cysteine (NAC)

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nac

Commonly known as NAC, N-acetyl cysteine is an amino acid that is made in the body from cysteine. Cysteine is found in most meats and in some plant sources including broccoli, red pepper and onion. Bananas, garlic, soy beans, linseed and wheat germ also contain cysteine. NAC can be used to treat, and even help prevent common diseases and ailments. It has been shown to help protect against seasonal flu symptoms, and in 2010, was shown to protect against bird flu. Additionally, NAC has been shown to improve insulin sensitivity, block cancer through various methods and reduce the frequency and duration of attacks in chronic obstructive pulmonary disease (COPD). NAC also offers protection against exercise-induced oxidative stress in tissue, which probably explains why NAC is often found in nutritional and body building supplements. Another potential benefit of NAC includes replenishment of glutathione, an intracellular antioxidant that has been known to decrease with age and chronic illness. Whether you increase foods high in cysteine or you take NAC as a supplement, it is important that you first consult Dr. Bossio.

References