A-to-Z Buyer’s Guide

By Tweed, Vera Vukovic, Laurel

Nutritional needs are constantly changing. To find the supplements you need now, browse our alphabetical list, or identify your individual needs in our Index of Common Conditions (p. 60), then get details about supplements that suit your circumstances. Editor’s note: For supplement categories that do not list dosage recommendations, please follow product label directions.

A-C

5-HTP

An amino acid, 5-HTP (5-hydroxytryptophan) naturally raises levels of serotonin, a substance that brain and nerve cells use to communicate. Some antidepressant and weight-loss medications also perform this function, but, unlike 5-HTP, the conventional medications produce unpleasant and sometimes dangerous side effects.

The amino acid’s effect on serotonin relieves stress, anxiety, depression, panic attacks, migraines, other types of pain, and fibromyalgia. 5-HTP also improves sleep, promotes hormonal balance, and helps control appetite and cravings for carbohydrates. In a study published in the American Journal of Clinical Nutrition, overweight women who took 5-HTP cut back on calories sufficiently enough to lose one pound per week without feeling deprived. In research published in the Journal of International Medical Research, 5-HTP reduced pain, stiffness, and anxiety among people with fibromyalgia.

Dosage: 50 to 100 mg three times daily taken between meals. 5- HTP should not be taken with medications that affect serotonin. A possible side effect is nausea, so start with a low dose, 50 mg once daily, and increase it gradually. If you experience drowsiness, take before bedtime.

Antioxidants

In the normal process of living, our bodies generate free radicals, unstable molecules that damage healthy cells by oxidation- a process similar to rusting-and contribute to aging, cancer, heart disease, and many other illnesses. Exposure to toxins in food, water, and the air we breathe also generates free radicals. Antioxidant nutrients inhibit the formation of free radicals and reduce their damaging effects, thereby helping to counteract aging and prevent disease processes.

Fresh fruits and vegetables are key food sources of antioxidants. Antioxidants are also found in higher concentrations in juices of high-antioxidant fruits, often called superfruits, such as goji berries, acai, noni, pomegranate, mangosteen, and sea buckthorn. Beta-carotene, vitamins C and E, and the mineral selenium are antioxidants routinely found in multivitamin formulas. Additional antioxidant nutrients are available as stand-alone products, in antioxidant formulas, and in some multivitamin supplements. Each antioxidant nutrient has unique qualities, and a combination offers the most protection. Some popular antioxidants include alphalipoic acid, lycopene, astaxanthin, and grape seed extract.

Ayurveda

Some scholars believe that Ayurveda is humankind’s oldest science of healing. Practiced in India for more than 5,000 years, Ayurveda is based on the premise that we all have certain types of energies, called doshas, and that illness occurs as a result of an imbalance between these. Restoring a balance of doshas resolves physical ills. Ayurvedic healers consider that each person has a unique pattern of energy and that healing requires addressing this individual pattern with diet breathing, meditation, yoga, detoxification, and herbal medicine. In the West, some of the traditional Ayurvedic herbs have become popular remedies, individually and in combinations. Some of these include the following:

* Andrographis for colds and flu.

* Fenugreek for diabetes.

* Gotu kola for varicose veins.

* Guggul to lower cholesterol.

* Ashwagandha, boswellia, ginger, and turmeric in combination for rheumatoid arthritis.

Calcium

In addition to being a key component of healthy bone, calcium is required for normal signal transmission through the nervous system. It supports transport of nutrients across cell membranes, muscle contraction, including normal heart rhythm, blood clotting, and normal functioning of enzymes and hormones.

To utilize calcium effectively, our bodies require adequate vitamin D and magnesium, and we’re more likely to lack these two nutrients than we are to lack calcium. Excess sodium, phosphates (found in soda), excess alcohol, and smoking cause more calcium to be excreted.

Dosage: Adults require 1,000 mg daily up to age 50, and 1,200 mg daily at older ages. Pregnant and lactating women require 1,300 mg. However, because calcium is added to many foods, most people need not rely too heavily on supplements. Check the calcium content of your diet; use supplements to cover the shortfall. Get an equal amount of calcium and magnesium daily.

Carnitine

Carnitine gets its name from carnis, the Latin word for flesh, because its chief food source is red meat. The nutrient is used by our bodies to turn fat in our food into energy, and affects energy production in people of all ages, resulting in improved function of the heart, arteries, nervous system, and brain. Carnitine also supports exercise performance and may aid in weight loss.

Carnitine is available in three forms. Studies show that the acetyl-L-carnitine form can benefit people with diabetic neuropathy and mild dementia, and can improve male sexual function and fertility. The L-carnitine and propionyl-L-carnitine forms have been effective in helping people with heart disease, intermittent claudication (difficulty walking due to blocked arteries), and overactive thyroid, and as support for physical activity at any age.

Dosage: 500 to 1,000 mg three times daily, taken between meals. For mental acuity and blood sugar control, take acetyl-L-carnitine. For heart health and support for exercise, use L-carnitine or propionyl-L-carnitine.

Chromium

Considered an essential nutrient, chromium has been recognized since the 1950s for its beneficial effect on blood sugar levels. According to a review of research published in Diabetes & Metabolism, more than 10 studies have shown that chromium improves blood sugar control among people with some type of impaired insulin function. At least 17 other studies have shown that chromium can benefit type 1 and 2 diabetics and women with gestational diabetes.

Before diabetes develops, cells become less sensitive to insulin, which delivers blood sugar, or glucose. Consequently, cells cannot readily take in the glucose for energy, and blood glucose levels rise. The process eventually leads to diabetes, which in turn, contributes to risk of heart disease. Research has shown that chromium increases the sensitivity of cells, enabling them to take in blood sugar and use it to make energy, thereby reducing levels of glucose in the blood and counteracting the process that leads to and perpetuates diabetes.

Dosage; 50 to 200 meg daily. Higher therapeutic dosages should be taken only under the supervision of a health professional. For anyone taking antidiabetic medication or insulin, dosages may need to be adjusted by a physician when chromium is taken.

CoQ10

CoQ10 (coenzyme Q10) is a nutrient that is essential for the production of energy that keeps human beings alive. It is used by the mitochondria, the energy-generating component of every cell, including all the cells in the heart.

Studies published in numerous scientific journals, such as the European Heart Journal, have found that CoQ10 significantly improves the health of people suffering from heart disease, including congestive heart failure, angina, and cardiomyopathy (a diseased heart muscle), and aids in recovery from a heart attack. More than 1,000 heart patients have been participants in these trials.

Other research has shown that CoQ10 can help reduce blood pressure, improve blood sugar control among diabetics, aid in breast cancer treatment, help heal gum disease, and improve exercise capacity. Statin drugs, used to lower cholesterol, deplete CoQ10.

Dosage: To maintain good health, 100 mg daily. Where a heart condition already exists, 200 to 400 mg daily in divided doses, under the supervision of a health care professional. CoQ10 is fat soluble and should be taken with fatty food for maximum absorption.

D-F

Digestive Enzymes

Our bodies require enzymes to break down food and utilize nutrients. Enzymes are present in food in its natural state but can be depleted or destroyed by processing, and poor diets can lead to poor digestion, which then contributes to other, seemingly unrelated conditions. In studies, digestive enzymes have provided some relief from osteoarthritis, chronic neck pain, and shingles. Among athletes, several studies, involving a total of approximately 300 people, found that digestive enzymes speeded recovery from sports injuries, including bruises and finger fractures. In other research, digestive enzymes reduced inflammation, pain, and swelling after surgeries.

We need different categories of enzymes to break down different types of foods: protease for digestion of proteins; amylase for carbohydrates; lipase for fats. And there are thousands of individual enzymes with more specific roles, such as cellulase for digestion of cellulose in plant foods, invertase for sugar (sucrose), glucoamylase for maltose, the sugar in grains, and lactase for lactose in dairy products. Dosage: Look for digestive enzyme formulas with a broad range of enzymes and follow product directions.

Fish Oil

In 2002, the American Heart Association concluded that about 3 g offish oil daily was beneficial for maintaining a healthy heart, and higher doses, with the oversight of a physician, could be beneficial where disease exists. The omega-3 fatty acids in fish oil cool inflammation, protect the heart, and reduce physical and emotional pain, risk for disease, and premature aging.

As an example, a study published in Surgical Neurology found that fish oil reduced chronic back and neck pain among 125 people, to the point where more than half of them stopped taking pain medication. Numerous studies, such as a recent one published in the Australian and New Zealand Journal of Psychiatry, show that fish oil can improve mood. In the recent trial, fish oil was as effective as a popular prescription medication for depression.

Studies in various scientific journals, such as the British Journal of Dermatology, have found that fish oil helps relieve inflammatory skin conditions and reduces sunburn. It also reduces risks for diabetes, aggressive behavior, and is a key nutrient for the healthful development of babies and growdi of children.

Dosage: 3 g fish oil daily (providing approximately 1 g of key fatty acids, EPA and DHA). High-EPA formulations, available in health food stores, have been used in treatment of inflammatory conditions and depression.

Flaxseed and Flaxseed Oil

Flaxseed has been used to relieve constipation for thousands of years, and more recently, science has supported such benefits. A study published in Gastroenterology compared flaxseed and psyllium seed as remedies for constipation among a group of 55 people who suffered from irritable bowel syndrome. Flaxseed emerged as the more effective remedy, with participants experiencing less bloating and abdominal pain than those taking psyllium. Because of its high fiber content, flaxseed can also help prevent heart disease and may help control levels of cholesterol and blood sugar (fiber helps stabilize blood sugar).

Flaxseed is also a vegetarian source of healthful omega-3 fats, which are found in the oil of the seed. The omega-3 fat in flaxseed oil, alpha-linolenic acid (ALA), is a different type of omega-3 fat than the types present in fish oil (EPA and DHA), and flaxseed oil has not been studied as widely as fish oil. However, it is well- known that omega-3 fats are beneficial and required in our diets, and flaxseed oil is a good source of these. Research published in the Lancet found that ALA prevents heart disease; other research shows that omega-3 fats reduce inflammation, thereby reducing risk for heart disease, arthritis, diabetes, and other inflammatory conditions.

Dosages: For constipation, take 1 Tbs. ground flaxseed two to three times daily with plenty of water. To add omega-3 fats to the diet, take 1 to 2 Tbs. flaxseed oil daily. The oil can be added to salad dressings and other foods but should not be used for cooking. If taking the oil in capsules, follow product directions.

G-K

Garlic

For more than 4,000 years, garlic has been used to treat digestive and respiratory problems, fatigue, bacterial infections, difficult childbirth, toothache, arthritis, and heart disease, according to research reviewed in Nutrition Journal. It’s also been used to prevent atherosclerosis, unhealthful cholesterol levels, hypertension, and diabetes. Since the 1950s, more than 2,700 articles about garlic have been published in scientific journals. In one recent study of 65 people, presented at Experimental Biology 2008, a scientific conference held in San Diego, aged garlic extract (AGE), significantly improved circulation and slowed accumulation of plaque deposits, compared to a placebo. AGE is a specific form of garlic found in supplements.

Fresh garlic, garlic oil, and garlic extracts have been found to have a modest cholesterol-lowering effect, to lower blood pressure, to inhibit platelets from sticking to artery walls, and to help control blood sugar levels in healthy people.

Dosages: 1,000 mg daily of AGE; follow product directions for other forms of garlic supplements.

GLA (Gamma-Linolenic Acid)

GLA is an omega-6 essential fat. Some omega-6 fats, such as those that are found too abundantly in processed foods, are unhealthful because they promote inflammation. However, other omega-6 fats, such as the GLA found in evening primrose oil, borage oil, and black currant seed oil have the opposite effect. They are anti- inflammatory, and therefore, healthful.

Omega-3 fats are considered the key anti-inflammatory fats, but some people may also benefit from GLA. Some research, such as a study published in Diabetes Care, has found that GLA can help with diabetic neuropathy, including pain, tingling, and numbness in the extremities caused by nerve damage as a complication of diabetes. GLA may also help with PMS, menopausal symptoms, eczema, dry eye, osteoporosis (in combination with omega-3 fats), ADHD, rheumatoid arthritis, and allergies.

Dosage: 125 to 500 mg GLA taken with meals.

Glucosamine and Chondroitin

More than 40 studies support the efficacy of glucosamine and chondroitin for relief of pain and improvement of joint health among people with osteoarthritis. Some of these have included x-rays, showing improvement in the structure of the joint, and others have compared benefits of the supplements to those of prescription and overthe-counter medications, concluding that the supplements bettered or equaled the pharmaceutical therapies with fewer dangers or side effects.

In contrast, other studies have concluded that glucosamine and chondroitin offer little or no benefit. The design and criteria of these negative studies have been criticized by some respected scientists. The largest study, funded by the National Institutes of Health, involved 1,583 participants with osteoarthritis (OA). Different aspects of the research findings were published in numerous journals and included this conclusion, published in Arthritis & Rheumatism: “Combination of glucosamine and chondroitin is effective in treating moderate to severe knee pain due to OA.”

Dosage: 1,500 mgof glucosamine with 800 m g chondroitin daily. Allow six to eight weeks to work and six months for full benefits.

Herbs

Also called botanical medicine, the practice of healing with herbs is older than recorded history. More recently, scientists have started to isolate active ingredients in medicinal plants and test their efficacy, and many clinical trials have shown specific benefits. However, any single herb contains a combination of ingredients, and a Western-style method of analyzing the plants has yet to fully reveal the exact way in which they heal, but they are widely used. According to the World Health Organization, 80 percent of the world’s population currently uses herbs as medicines.

Herbal remedies may contain a single herb or a combination formulated to provide a specific benefit such as promote sleep, reduce stress, improve digestion, or prevent colds and flu. Popular herbs include the following:

Turmeric is traditionally used as an anti-inflammatory, to relieve digestive, liver, and skin problems, and for wound healing. The active ingredient in the herb is curcumin. Some supplements contain turmeric while others contain curcumin, extracted from the whole herb.

Black cohosh is a traditional hormone-balancing remedy for women, used to relieve menstrual cramps and menopausal symptoms such as hot flashes, mood swings, sleep problems, and irritability.

Saw palmetto has been widely used to prevent and relieve benign prostatic hyperplasia (BPH), a noncancerous enlargement of the prostate gland.

Echinacea and goldenseal are often used in combination. Echinacea is used to boost immune defenses against infection, especially to prevent and shorten the duration of colds and flu. Goldenseal contains berberine, which has antibacterial and antiviral properties.

Ginseng may be Asian, American, or Siberian, and although the properties of these are not identical, all three varieties are traditionally used to improve well-being and relieve stress.

Homeopathy

Homeopathy was invented in the 18th century in Germany and is widely accepted as an effective method of healing in England, Western Europe South America, South Africa, and India However, this system of healing is still being questioned in the United States because Western science has not been able to explain how it works.

Homeopathic remedies are designed to help the human body heal itself. They contain herbs, minerals, or animal products that are so diluted that chemical analyses can’t detect the original substance in the remedies. However, there has been a significant amount of research, published in journals such as the Lancet, showing that homeopathy does produce results.

And the FDA pllows very specific health claims to be stated on product labels. Homeopathic products in health food stores are usually tiny pellets made from lactose, or liquids that contain a highly diluted substance. Topical products are usually in gel form. Symptoms that a remedy is designed to treat are explicitly stated on product packaging. Some popular homeopathic remedies include the following:

* Arnica for bruising, injury, and recovery from surgery.

* Chamomilla for diarrhea, PMS, and sports injuries.

* Oscillococcinum for the flu.

* Silicea for migraines.

* Symphytum officinale for osteoarthritis.

* Urtica doica for bites and stings.

To choose a homeopathic remedy, look for your specific symptoms on product labels and follow product directions.

L-P

L-theanine

An amino acid found in tea, L-theanine is believed to be the key component in green tea responsible for the relaxing effect of the beverage. Laboratory research has shown that L-theanine exerts protection on neurons in the brain. Small trials on humans, such as those published in Biological Psychology, found that L-theanine has an anti-stress effect, measured by heart rate and immune response in a laboratory setting. In these trials, researchers used a proprietary form of L-theanine known as Suntheanine. L-theanine has also been found to promote relaxation without drowsiness, to improve mental alertness and focus, to improve mood and memory, to counteract jitters from caffeine, and to reduce nervous tension. In one trial, the supplement was compared to an antianxiety medication and was found to be more effective than the medication at pcomoting relaxation.

Dosage: 50 to 200 mg of Suntheanine has been used in trials. For other L-theanine forms, follow product directions.

Magnesium

Magnesium is necessary for bone health, blood pressure control, a healthy heart, and healthy joints. Magnesium keeps bones from becoming brittle and is necessary for muscles to relax. In relation to the heart, the mineral enables the heart and blood vessels to relax and pump blood optimally with each heartbeat. Symptoms of magnesium deficiency include musde cramps, PMS, depression, and low energy levels.

In a study published in PNAS (Proceedings of the National Academy of Sciences), researchers found that lack of magnesium accelerates aging of every human cell, because many enzymes and biological processes in the human body require adequate magnesium to function normally. Lack of the mineral promotes age-related diseases, including high blood pressure, heart disease, diabetes, and osteoporosis, and may contribute to the development of cancer. The researchers estimated that at least half of Americans don’t get enough magnesium from their diets.

Dosage: 500 mg daily minimum. Take in divided doses to increase total amount. To determine individual needs, take enough magnesium to produce loose stools, then cut back by small amounts until stools firm. Magnesium is not toxic.

Probiotics

“Friendly” bacteria, probiotics are found in yogurt, kefir, and other fermented dairy products, as well as in dietary supplements. By promoting a healthful balance of bacteria in the intestinal tract, probiotics have been recognized for many years for supporting immunity and preventing and relieving digestive ailments, and for protecting women against vaginal yeast infections.

Recently, researchers have begun to understand more specifically how probiotics enhance health. A study published in the World Journal of Gastroenterology found that these friendly bacteria reduce inflammation. In a group of 62 volunteers, researchers gave half the participants drinks containing probiotic bacteria daily for three weeks, while the other half received drinks containing a placebo. Blood tests analyzed for markers of inflammation showed that the probiotic beverage significantly reduced inflammation, which is known to underlie aging, heart disease, diabetes, and other diseases.

Dosage; Eat yogurt daily. For products, choose one that has at least 5 billion of the main organisms (which should also have a strain name such as NCFM or DDS-1).

Pycnogenol

Pycnogenol (pronounced pic-noj-enall) is an extract from the bark of a French maritime pine tree. A significant body of research shows that the supplement reduces inflammation, relieves pain from osteoarthritis, improves blood sugar control among diabetics, improves blood vessel tone, promotes healthful cholesterol levels, increases elasticity and circulation in the skin, protects skin against sun damage, reduces risk of blood clots and ankle swelling during long flights, improves memory in elderly people, reduces PMS and symptoms of endometriosis, and speeds healing of foot ulcers among diabetics.

One recent study published in the Scandinavian Journal of Obstetrics and Gynaecology found that the supplement reduced premenopausal symptoms. In a double-blind trial of 155 premenopausal women, those who took 200 mg of Pycnogenol daily for a month experienced significant reduction in hot flashes, depression, anxiety, panic attacks, feeling unattractive, memory and concentration difficulties, sleep problems, sexual difficulties, and uncomfortable menstrual symptoms. After six months of taking the supplement, LDL (“bad”) cholesterol levels dropped 10 percent. A control group taking a placebo did not experience any of these beneficial changes.

Dosage: 25 to 200 mg daily.

R-Z

Ribose

Also called D-ribose, ribose is a molecule the human body needs to convert food into energy. In a study published in the Journal of Alternative and Complementary Medicine, fibromyalgia patients who took 5 g of ribose three times daily for 28 days experienced a 45 percent increase in energy levels. Tliey also reported less muscle stiffness and soreness, and overall improved well-being. In other studies published in the Journal of the American College of Cardiology and other scientific journals, heart patients who took ribose improved their ability to breathe and to be more physically active.

In addition to improving energy production, ribose relieves pain by enabling muscles to relax, which counteracts tension, spasms, and cramping. It can also improve sleep, and helps athletes and those who exercise to have more stamina and to recover more rapidly, with less muscle soreness.

Dosage: To increase ceiluiar levels of ribose, take 5 g three times daily for three weeks (or six weeks for severe fatigue), then 5 g twice daily.

Vitamin D

Bone health is only one of many benefits of adequate vitamin D. The Vitamin D Council (vitamindcouncil .org), a nonprofit group led by health professionals, has summarized research showing the nutrient reduces risks of most cancers, makes death from breast cancer less likely, and improves outcome of cancer treatments. Vitamin D also reduces risk of fractures, arterial blockages, and diabetes.

In the Framingham Heart Study, a research project that has been studying a large group of people for three generations, low levels of vitamin D were found to increase risk for heart disease, regardless of other risk factors. In this study of 1,739 people, those with the lowest levels of vitamin D had twice the risk for a heart attack, heart failure, or stroke, compared to those with higher levels of the vitamin. The study, published in Circulation: Journal of the American Heart Association, also found that only 10 percent of participants had optimal levels of the vitamin.

Dosages: 2,000 ill daily of vitamin D3 (cholecalciferol) from supplements and fortified foods.

Zinc

Zinc is an essential trace mineral found in every cell and required by more than 300 enzymes in the human body for optimal function. Zinc is necessary for healthy immune function, skin, eyes, fertility, wound healing, and overall health. It is also an antioxidant. Western diets tend to be deficient in zinc, but too much of the mineral can be toxic. The safe upper limit set by the federal government is 40 mg daily. Under medical supervision, higher dosages have been used therapeutically for acne and macular degeneration. For colds, zinc lozenges and nasal gel can shorten duration and severity of symptoms, and topical zinc products can help to heal cold sores.

Dosage: 15 mg daily. When zinc is taken on a regular basis, 1 to 3 mg of copper should also be taken; otherwise, zinc can cause a copper deficiency. These amounts of both nutrients are found tn many multivitamin supplements.

What you need to know about the most popular supplements

Green powder supplements can help you get the recommended five daily servings of produce. See p. 49 for product suggestions.

Fresh fruits and vegetables are key sources of antioxidants.

Can protein powders help me lose weight?

Protein powders can be useful as an occasional meal replacement or healthful snack. Look for protein powders made from soy protein, which is fat free and low on the glycemic index. Casein and whey proteins are great for muscle repair after exercise.

shopping tips

1 Avoid preservatives: Check the labels. Some powders contain potassium benzoate, potassium sorbate, and monosodium glutamate.

2 Check for sugar content. Powders should contain no more than 7 g of natural sugars per serving. Avoid those containing high- fructose corn syrup.

3 If you choose ready-to-drink protein supplements, avoid those in aluminum cans. Aluminum has been linked to Alzheimer’s disease and may leach out of cans. Choose drink boxes and bottles instead.

4 If you’re trying to build muscle, a high-protein, low-sugar powder will provide the necessary amino acids for postworkout muscle repair.

5 Don’t guzzle! Drinking slowly helps preserve the protein through the digestive process.

Fish oil has been shown to reduce chronic back and neck pain.

The Magic of Mushrooms

By Laurel Vukovic

In the past several decades, hundreds of studies have confirmed that mushrooms contain a variety of potentially beneficial medicinal compounds. The most intensively researched compounds have been the polysaccharides. They enhance immune function by increasing the activity of various white blood cells that engulf harmful microorganisms and damaged cells and even kill a wide range of infectious microorganisms and tumor cells. Other compounds in mushrooms have atso been identified as having health-protective properties. Reishi contains triterpenes that decrease blood pressure, maitake contains a gtycoprotetn that helps regulate blood sugar levels, and lion’s mane contains hericenones that stimulate the growth of nerve cells in the brain. Some of the most promising medicinal mushrooms include agaricus, cordyceps, lion’s mane, maitake, reishi, tremella, and turkey tail. Mushrooms are available in supplements, extracts, and teas. And of course, adding the fresh mushrooms to recipes is a tasty way to benefit. For supplements, follow label directions for dosage. If you have a preexisting health condition, check with your doctor before using.

Ginseng can help to alleviate short-term stress. Probiotics are found in yogurt and other fermented foods.

Oysters are a good food source of zinc.

Copyright Active Interest Media Aug 2008

(c) 2008 Better Nutrition. Provided by ProQuest LLC. All rights Reserved.