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New thinking on Vitamin E: Natural is better and we all need more!
As you might already be aware, Vitamin E is a powerful antioxidant, responsible for protecting your body's cells from damage. This past April, a panel of scientists from the National Academy of Sciences announced that the amount of Vitamin E required to promote optimal health is higher than once thought. As a result, they announced that the Recommended Dietary Allowance (RDA) for Vitamin E would be increased by 50% for men (from 10 to 15 mg) and nearly 100% for women (from 8 to 15 mg).
To make sure you have enough Vitamin E in your diet, choose these foods on a daily basis: beans, whole grain breads, sea food, wheat germ, fortified cereals, nuts, seeds, green leafy vegetables and eggs. If you choose to take a supplement, be sure to buy the natural rather than the synthetic form, as it is twice as potent. The natural source will read "d-alpha tocopherol" on the label whereas the synthetic form will say "dl-alpha tocopherol". An easy way to remember this is that "d" stands for "delivers"and "dl" as "delivers less".
If you are unsure about whether or not your intake is adequate, please speak to your doctor or nutritionist.
FDA warns about the effects of the diet supplement
“Triax Metabolic Accelerator”
The US Food and Drug Administration (FDA) has issued a warning regarding the purchasing and usage of the diet supplement “Triax Metabolic Accelerator”. It was determined that the product is not a dietary supplement but an unapproved new drug containing a potent thyroid hormone that can cause heart attacks and strokes. Individuals, who were using the metabolic accelerator, sought medical attention after experiencing symptoms such as: severe diarrhea, fatigue, lethargy, insomnia, nervousness or profound weight loss. These individuals were also found to have abnormal thyroid function upon tests by physicians.
Bottom line: The magic bullet we look for in a bottle is just not available. There is no substitute for hard work and perseverance.
Source: Reuters Limited
Will garlic improve your cholesterol or just ruin your breath?
If you have been swayed by all of the media attention focusing on garlic and have chosen garlic supplements to lower your cholesterol, you may be in for a surprise. A panel of experts from the U.S. Dept. of Health and Human Services released a report, which reviewed over 1800 studies. According to the report, at this point, there is still insufficient evidence to prove that garlic can improve cholesterol, blood pressure, and blood sugar or prevent heart attacks.
The report also found that allicin, one of the active components of garlic, is so diluted in most over-the-counter garlic supplements, that you would have to crush 44 garlic tablets to reach the amount of allicin found in just one clove of garlic.
Therefore, at this point, the best way to lower cholesterol is to choose a diet low in fat and saturated fat and take in between 25 and 35 grams of fiber daily. As always, cooking with garlic is still a good idea and it may help, but then again, it may hurt…your breath.
For more information, visit http://www.ahrq.gov or www.cspinet.org.
Calcium requirements for women
Below is a chart of calcium recommendations for women based on age. At 56, since you are not taking hormone therapy, you need to be taking in 1500 mg daily. One serving of dairy, such as 8 ounces of milk or yogurt - provides approximately 300 mg. Another great source is calcium fortified orange juice, which contains the same amount. Other good food sources of calcium include some green vegetables (e.g., broccoli, kale, turnip greens, Chinese cabbage), calcium-set tofu, some legumes, canned fish, seeds, nuts, and certain fortified food products. Breads and cereals, while relatively low in calcium, contribute significantly to calcium intake because of their frequency of consumption.
Aged 25-50 years need 1000 mg
Over 50 years, post-menopausal, 1500 mg
On estrogens 1000 mg
Not on estrogens 1500 mg
Over 65 years 1000 mg
Pregnant and nursing 1200-1500 mg
Vitamin B12 isn't just a concern for vegetarians anymore!
According to a recently released study of over 3,000 men and women, over 40% of the population may not have adequate levels of vitamin B12, which is an important component of the protective coating around nerves. Deficiency of the vitamin can lead to walking and balance disturbances, loss of vibration sensation, confusion and even, dementia. The study, sponsored by the USDA and performed, as part of The Framingham Offspring Study, looked at adults between 26 and 83 years of age and found that individuals are taking in enough of the vitamin but, according to the researchers, the vitamin isn't being adequately absorbed.
Since meat, fish and poultry (MFP) contain high amounts of the vitamin, vegetarians were always believed to be at an increased susceptibility to vitamin B12 deficiency. Surprisingly, this report found no association between MFP intake and level of B12 in the blood.
Bottom line: Eat fortified cereals and dairy products, which contain B12 because the body more easily absorbs the vitamin when it is sprayed on during processing.
Choose another topic
FDA Warns Against the use of supplements containing GBL, GHB, or BD
Certain supplements being sold for bodybuilding, weight loss and sleep
inducement pose a significant public health hazard, according to the FDA
(Food and Drug Administration). These products are chemically related to
gamma butyrolactone (GBL), gamma hydroxybutyric acid (GHB), and 1,4
butanediol (BD), and can cause dangerously low respiratory rates,
unconsciousness/coma, vomiting, seizures, bradycardia and even death.
GBL, GHB and BD have been linked to at least 122 serious illnesses
reported to the FDA, including three deaths. These agents, which are powerful hypnotic substances known to produce significant and potentially
dangerous sedative effects, also increase the effects of alcohol and are even more dangerous when consumed with other central nervous system depressant drugs.
While these products are listed as "party drugs" on internet sites, advertised in muscle-building magazines, and sold in health food stores as dietary supplements, the FDA considers them to be unapproved new drugs and has confiscated many of these products to prevent their sale to consumers and any further illnesses or deaths. GHB, which is legally available in the United States only as an investigational new drug for specified purposes (thus, it cannot be legally marketed), has been implicated as a "date rape" drug.
Look on the ingredient list for substances such as: 1,4 butanediol, tetramethylene glycol, gamma butyrolactone or 2(3H)-Furanone di-hydro. In
addition, health authorities believe manufacturers are renaming their products and substituting BD for GBL - however, the effects of ingesting BD are as dangerous as those of GHB and GBL. Some of the products which may contain these substances include: Longevity, Revivarant, G.H. Revitalizer,
Gamma G, Blue Nitro, Insom-X, Remforce, Firewater and Invigorate, Revitalize Plus, Serenity, Enliven, GHRE, SomatoPro, NRG3, Thunder Nectar and Weight Belt Cleaner.
FDA cannot ensure the effectiveness or safety of any product for sleep
inducement other than FDA approved drugs. People who use unapproved sleep inducement products, especially without proper medical supervision, may be unnecessarily exposing themselves to serious harm.
FDA strongly encourages you to report any serious adverse events that occur with the use of any dietary supplement containing GBL, GHB or BD to
the FDA's MedWatch program by calling 1-800-FDA-1088) or going to: www.fda.gov/medwatch.
Choose another topic
New health claim approved for dietary supplements
FDA will now allow another health claim to appear on supplement products and packages. This claim is about EPA and DHA omega-3 fatty acids in dietary supplements and their role in helping to reduce the risk of coronary heart disease (CHD).
This claim is being allowed even though the agency had determined that it did not meet the "significant scientific agreement" (SSA) standard that had been previously established for such claims.
The qualified health claim states: "The scientific evidence about whether omega-3 fatty acids may reduce the risk of coronary heart disease (CHD) is suggestive, but not conclusive. Studies in the general population have looked at diets containing fish and it is not known whether diets or omega-3 fatty acids in fish may have a possible effect on a reduced risk of CHD. It is not known what effect omega-3 fatty acids may or may not have on risk of CHD in the general population."
Such a claim may be used in labeling for EPA and DHA omega-3 fatty acid-containing dietary supplements, provided that such supplements do not recommend or suggest in the labeling, or under ordinary conditions of use, daily intakes exceeding 2 grams EPA and DHA omega-3 fatty acids.
For more info: Go to the FDA website at www.fda.gov
Choose another topic
The supplement phenylpropanolamine is being pulled off of the shelves in many pharmacies. Check your medicine cabinet.
If you find it in your cabinet, check with your doctor before you take it.
Certain appetite suppressants and cough/cold medicines, containing phenylpropanolamine, may increase your risk of stroke. If you find products in your cabinet containing this substance, check with your doctor before you take it.
In a study of over 2000 men and women between the ages of 18 to 49, researchers found that phenylpropanolamine, a substance commonly found in appetite suppressants, and in some cough and cold remedies, can place women at increased risk for hemorrhagic stroke. This occurred even after subjects used the products just once. Because of its potential public health implications, this research article is being released before its publication date. The final version of the report will be published on December 21, 2000.
The following products MAY contain the ingredient, phenylpropanolamine: AcuTrim Diet Gum, Alka-Seltzer Plus Cold Medicine, Contact Cold Capsules, Dexatrim, Dimetapp, Robitussin CF, as well as other appetite suppressants and cough/cold medicines,
If you find products in your cabinet containing this substance, check with your doctor before you take it.
Source: "Phenylpropanolamine and the Risk of Hemorrhagic Stroke" Kernan, W., Viscoli, C., et al, New England Journal of Medicine, 2000. www.nejm.org
Source: "Phenylpropanolamine and the Risk of Hemorrhagic Stroke" Kernan, W., Viscoli, C., et al, New England Journal of Medicine, 2000. www.nejm.org
Choose another topic
Potassium isn't just for muscle cramps anymore!
Potassium is an electrolyte that is essential for the body's normal growth and maintenance. It is necessary in order for the body to keep a normal water balance between the cells and body fluids and also plays an essential role in the response of nerves to stimulation and in the contraction of muscles. As a result of these important functions, potassium has received widespread attention from bodybuilders and runners trying to prevent or reduce the incidence of muscle cramps. Ask any athlete what to do for cramps and you will undoubtedly hear: "have a banana every day."
Now, with the FDA approval of a health claim related to potassium and cardiovascular health, it is clear that everyone should pay attention to the amount of potassium in their diet. As of November 2000, food labels may now contain the following statement: "Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke." Read on to understand the role potassium plays in cardiovascular health as well as to estimate the amount in your diet.
Many large studies have investigated the relationship between potassium and heart disease and found potassium to promote heart health and prevent cardiovascular disease. A glance at the major research findings:
The Framingham study found that for every 3 servings per day increase of fruit and vegetables, there was a 22% reduction in an individual's risk of stroke. The researchers believe that potassium in these foods was responsible for the protective effect.
The Health Professional's Follow-up Study found that those who consumed the highest amount of potassium were 41% less likely to suffer a stroke than those with the lowest intake of potassium.The DASH study (Dietary Approaches to Stop Hypertension) revealed that adding 8 to 10 servings of fruits and vegetables, and 2 servings of low fat dairy products per day, decreased blood pressure significantly. The diet resulted in a 5.5 mm Hg drop in systolic blood pressure and a 3.0 mm Hg drop in diastolic blood pressure.
The Nurse's Health Study found that each additional serving of fruits or vegetables was associated with a 6% decrease in the risk of stroke.
These studies all stress the importance of adequate dietary potassium intake through fruit and vegetable consumption in the maintenance of cardiovascular health. Unfortunately, eighty-two percent of Americans do not consume the recommended amount of potassium (3,500 mg daily).
What should we do? Make sure our own diet is adequate in this important mineral! And yes, there are other sources besides bananas that contain potassium! Good sources of potassium include: cantaloupe (1 cup): 494 mg, banana (1 medium): 451 mg, orange juice (8 fluid ounces): 450 mg, carrots (15 baby carrots, raw): 420 mg, spinach (boiled, ½ cup): 419 mg, milk (skim, 8 fluid ounces): 406 mg, yogurt (nonfat, 6 ounce container): 390 mg, and tomato sauce (unsalted, ½ cup): 350 mg.
Choose five servings of fruits and/or vegetables daily to ensure your potassium intake is adequate. Potassium supplements are neither necessary nor recommended for the general population
As you might already be aware, Vitamin E is a powerful antioxidant, responsible for protecting your body's cells from damage. This past April, a panel of scientists from the National Academy of Sciences announced that the amount of Vitamin E required to promote optimal health is higher than once thought. As a result, they announced that the Recommended Dietary Allowance (RDA) for Vitamin E would be increased by 50% for men (from 10 to 15 mg) and nearly 100% for women (from 8 to 15 mg).
To make sure you have enough Vitamin E in your diet, choose these foods on a daily basis: beans, whole grain breads, sea food, wheat germ, fortified cereals, nuts, seeds, green leafy vegetables and eggs. If you choose to take a supplement, be sure to buy the natural rather than the synthetic form, as it is twice as potent. The natural source will read "d-alpha tocopherol" on the label whereas the synthetic form will say "dl-alpha tocopherol". An easy way to remember this is that "d" stands for "delivers"and "dl" as "delivers less".
If you are unsure about whether or not your intake is adequate, please speak to your doctor or nutritionist.
FDA warns about the effects of the diet supplement
“Triax Metabolic Accelerator”
The US Food and Drug Administration (FDA) has issued a warning regarding the purchasing and usage of the diet supplement “Triax Metabolic Accelerator”. It was determined that the product is not a dietary supplement but an unapproved new drug containing a potent thyroid hormone that can cause heart attacks and strokes. Individuals, who were using the metabolic accelerator, sought medical attention after experiencing symptoms such as: severe diarrhea, fatigue, lethargy, insomnia, nervousness or profound weight loss. These individuals were also found to have abnormal thyroid function upon tests by physicians.
Bottom line: The magic bullet we look for in a bottle is just not available. There is no substitute for hard work and perseverance.
Source: Reuters Limited
Will garlic improve your cholesterol or just ruin your breath?
If you have been swayed by all of the media attention focusing on garlic and have chosen garlic supplements to lower your cholesterol, you may be in for a surprise. A panel of experts from the U.S. Dept. of Health and Human Services released a report, which reviewed over 1800 studies. According to the report, at this point, there is still insufficient evidence to prove that garlic can improve cholesterol, blood pressure, and blood sugar or prevent heart attacks.
The report also found that allicin, one of the active components of garlic, is so diluted in most over-the-counter garlic supplements, that you would have to crush 44 garlic tablets to reach the amount of allicin found in just one clove of garlic.
Therefore, at this point, the best way to lower cholesterol is to choose a diet low in fat and saturated fat and take in between 25 and 35 grams of fiber daily. As always, cooking with garlic is still a good idea and it may help, but then again, it may hurt…your breath.
For more information, visit http://www.ahrq.gov or www.cspinet.org.
Calcium requirements for women
Below is a chart of calcium recommendations for women based on age. At 56, since you are not taking hormone therapy, you need to be taking in 1500 mg daily. One serving of dairy, such as 8 ounces of milk or yogurt - provides approximately 300 mg. Another great source is calcium fortified orange juice, which contains the same amount. Other good food sources of calcium include some green vegetables (e.g., broccoli, kale, turnip greens, Chinese cabbage), calcium-set tofu, some legumes, canned fish, seeds, nuts, and certain fortified food products. Breads and cereals, while relatively low in calcium, contribute significantly to calcium intake because of their frequency of consumption.
Aged 25-50 years need 1000 mg
Over 50 years, post-menopausal, 1500 mg
On estrogens 1000 mg
Not on estrogens 1500 mg
Over 65 years 1000 mg
Pregnant and nursing 1200-1500 mg
Vitamin B12 isn't just a concern for vegetarians anymore!
According to a recently released study of over 3,000 men and women, over 40% of the population may not have adequate levels of vitamin B12, which is an important component of the protective coating around nerves. Deficiency of the vitamin can lead to walking and balance disturbances, loss of vibration sensation, confusion and even, dementia. The study, sponsored by the USDA and performed, as part of The Framingham Offspring Study, looked at adults between 26 and 83 years of age and found that individuals are taking in enough of the vitamin but, according to the researchers, the vitamin isn't being adequately absorbed.
Since meat, fish and poultry (MFP) contain high amounts of the vitamin, vegetarians were always believed to be at an increased susceptibility to vitamin B12 deficiency. Surprisingly, this report found no association between MFP intake and level of B12 in the blood.
Bottom line: Eat fortified cereals and dairy products, which contain B12 because the body more easily absorbs the vitamin when it is sprayed on during processing.
Choose another topic
FDA Warns Against the use of supplements containing GBL, GHB, or BD
Certain supplements being sold for bodybuilding, weight loss and sleep
inducement pose a significant public health hazard, according to the FDA
(Food and Drug Administration). These products are chemically related to
gamma butyrolactone (GBL), gamma hydroxybutyric acid (GHB), and 1,4
butanediol (BD), and can cause dangerously low respiratory rates,
unconsciousness/coma, vomiting, seizures, bradycardia and even death.
GBL, GHB and BD have been linked to at least 122 serious illnesses
reported to the FDA, including three deaths. These agents, which are powerful hypnotic substances known to produce significant and potentially
dangerous sedative effects, also increase the effects of alcohol and are even more dangerous when consumed with other central nervous system depressant drugs.
While these products are listed as "party drugs" on internet sites, advertised in muscle-building magazines, and sold in health food stores as dietary supplements, the FDA considers them to be unapproved new drugs and has confiscated many of these products to prevent their sale to consumers and any further illnesses or deaths. GHB, which is legally available in the United States only as an investigational new drug for specified purposes (thus, it cannot be legally marketed), has been implicated as a "date rape" drug.
Look on the ingredient list for substances such as: 1,4 butanediol, tetramethylene glycol, gamma butyrolactone or 2(3H)-Furanone di-hydro. In
addition, health authorities believe manufacturers are renaming their products and substituting BD for GBL - however, the effects of ingesting BD are as dangerous as those of GHB and GBL. Some of the products which may contain these substances include: Longevity, Revivarant, G.H. Revitalizer,
Gamma G, Blue Nitro, Insom-X, Remforce, Firewater and Invigorate, Revitalize Plus, Serenity, Enliven, GHRE, SomatoPro, NRG3, Thunder Nectar and Weight Belt Cleaner.
FDA cannot ensure the effectiveness or safety of any product for sleep
inducement other than FDA approved drugs. People who use unapproved sleep inducement products, especially without proper medical supervision, may be unnecessarily exposing themselves to serious harm.
FDA strongly encourages you to report any serious adverse events that occur with the use of any dietary supplement containing GBL, GHB or BD to
the FDA's MedWatch program by calling 1-800-FDA-1088) or going to: www.fda.gov/medwatch.
Choose another topic
New health claim approved for dietary supplements
FDA will now allow another health claim to appear on supplement products and packages. This claim is about EPA and DHA omega-3 fatty acids in dietary supplements and their role in helping to reduce the risk of coronary heart disease (CHD).
This claim is being allowed even though the agency had determined that it did not meet the "significant scientific agreement" (SSA) standard that had been previously established for such claims.
The qualified health claim states: "The scientific evidence about whether omega-3 fatty acids may reduce the risk of coronary heart disease (CHD) is suggestive, but not conclusive. Studies in the general population have looked at diets containing fish and it is not known whether diets or omega-3 fatty acids in fish may have a possible effect on a reduced risk of CHD. It is not known what effect omega-3 fatty acids may or may not have on risk of CHD in the general population."
Such a claim may be used in labeling for EPA and DHA omega-3 fatty acid-containing dietary supplements, provided that such supplements do not recommend or suggest in the labeling, or under ordinary conditions of use, daily intakes exceeding 2 grams EPA and DHA omega-3 fatty acids.
For more info: Go to the FDA website at www.fda.gov
Choose another topic
The supplement phenylpropanolamine is being pulled off of the shelves in many pharmacies. Check your medicine cabinet.
If you find it in your cabinet, check with your doctor before you take it.
Certain appetite suppressants and cough/cold medicines, containing phenylpropanolamine, may increase your risk of stroke. If you find products in your cabinet containing this substance, check with your doctor before you take it.
In a study of over 2000 men and women between the ages of 18 to 49, researchers found that phenylpropanolamine, a substance commonly found in appetite suppressants, and in some cough and cold remedies, can place women at increased risk for hemorrhagic stroke. This occurred even after subjects used the products just once. Because of its potential public health implications, this research article is being released before its publication date. The final version of the report will be published on December 21, 2000.
The following products MAY contain the ingredient, phenylpropanolamine: AcuTrim Diet Gum, Alka-Seltzer Plus Cold Medicine, Contact Cold Capsules, Dexatrim, Dimetapp, Robitussin CF, as well as other appetite suppressants and cough/cold medicines,
If you find products in your cabinet containing this substance, check with your doctor before you take it.
Source: "Phenylpropanolamine and the Risk of Hemorrhagic Stroke" Kernan, W., Viscoli, C., et al, New England Journal of Medicine, 2000. www.nejm.org
Source: "Phenylpropanolamine and the Risk of Hemorrhagic Stroke" Kernan, W., Viscoli, C., et al, New England Journal of Medicine, 2000. www.nejm.org
Choose another topic
Potassium isn't just for muscle cramps anymore!
Potassium is an electrolyte that is essential for the body's normal growth and maintenance. It is necessary in order for the body to keep a normal water balance between the cells and body fluids and also plays an essential role in the response of nerves to stimulation and in the contraction of muscles. As a result of these important functions, potassium has received widespread attention from bodybuilders and runners trying to prevent or reduce the incidence of muscle cramps. Ask any athlete what to do for cramps and you will undoubtedly hear: "have a banana every day."
Now, with the FDA approval of a health claim related to potassium and cardiovascular health, it is clear that everyone should pay attention to the amount of potassium in their diet. As of November 2000, food labels may now contain the following statement: "Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke." Read on to understand the role potassium plays in cardiovascular health as well as to estimate the amount in your diet.
Many large studies have investigated the relationship between potassium and heart disease and found potassium to promote heart health and prevent cardiovascular disease. A glance at the major research findings:
The Framingham study found that for every 3 servings per day increase of fruit and vegetables, there was a 22% reduction in an individual's risk of stroke. The researchers believe that potassium in these foods was responsible for the protective effect.
The Health Professional's Follow-up Study found that those who consumed the highest amount of potassium were 41% less likely to suffer a stroke than those with the lowest intake of potassium.The DASH study (Dietary Approaches to Stop Hypertension) revealed that adding 8 to 10 servings of fruits and vegetables, and 2 servings of low fat dairy products per day, decreased blood pressure significantly. The diet resulted in a 5.5 mm Hg drop in systolic blood pressure and a 3.0 mm Hg drop in diastolic blood pressure.
The Nurse's Health Study found that each additional serving of fruits or vegetables was associated with a 6% decrease in the risk of stroke.
These studies all stress the importance of adequate dietary potassium intake through fruit and vegetable consumption in the maintenance of cardiovascular health. Unfortunately, eighty-two percent of Americans do not consume the recommended amount of potassium (3,500 mg daily).
What should we do? Make sure our own diet is adequate in this important mineral! And yes, there are other sources besides bananas that contain potassium! Good sources of potassium include: cantaloupe (1 cup): 494 mg, banana (1 medium): 451 mg, orange juice (8 fluid ounces): 450 mg, carrots (15 baby carrots, raw): 420 mg, spinach (boiled, ½ cup): 419 mg, milk (skim, 8 fluid ounces): 406 mg, yogurt (nonfat, 6 ounce container): 390 mg, and tomato sauce (unsalted, ½ cup): 350 mg.
Choose five servings of fruits and/or vegetables daily to ensure your potassium intake is adequate. Potassium supplements are neither necessary nor recommended for the general population