Posts Tagged Amount of omega 3s to take daily

… being nervous about correct eating (people who focus on healthy eating)

Supplements (vitamins)

Amount of omega 3s to take daily

Coumadin & vitamin K

When to take fish oilBlood platelets …

Some health experts claim that nutrient deficiencies are a thing of the past and supplementation is unnecessary in today’s day and age…they are dangerously mistaken!

In fact nutrient deficiencies are quite common, and such deficiencies are the direct cause of many health problems that result in hospitalization and even death.

One such nutritional deficiency is potassium and in today’s article, we will talk about the benefits of potassium supplementation as well as the daily potassium requirements for optimal health. Published research shows that potassium deficiency can be a direct or indirect cause of many health problems, including:

• Cardiac arrhythmias (irregular heart beat)
• High blood pressure
• Fatigue and muscle weakness
• Constipation

Benefits of Potassium

Potassium can be an important part of any supplement program. Studies have shown that potassium supplementation can result in significant decreases in blood pressure, improvements in constipation, decreases in cardiac arrhythmias, and improvement in fatigue and muscle weakness.

Daily Potassium Requirements

The majority of your potassium should come from your diet; supplementation should be used as a means of optimizing your dietary potassium intake. I recommend reading the article on the Benefits of Potassium for a discussion of dietary potassium from the perspective of our evolutionary history. Although the Recommended Daily Allowance (RDA) of potassium is 4.7 grams (4700 mg), our Paleolithic ancestors consumed between 10-15 grams per day from fruits and vegetables!

For most healthy people, taking up to 1,000-2,000 mg of potassium daily in supplement form should be very safe (depending on diet). If you are on medications, such as loop diuretics or ACE Inhibitors, or suffer with heart or kidney disease, check with a health care provider prior to supplementing with potassium.

The Potassium Supplement That I Recommend

K+2 Potassium is a high potency potassium formula that provides 300 mg of potassium per capsule. In addition to providing 300 mg of potassium per capsule, this formula provides two impressive forms of potassium…

Potassium glycinate is a chelated form of potassium that mimics food sourced potassium in absorption and utilization.

Potassium bicarbonate provides a source of bicarbonate, which helps to alkalinize the body. This advanced combination makes this one of the most potent and powerful potassium supplements on the market. This form would be especially good for people who have bone loss and/or those who eat a high meat diet.

As an alternative, Potassium Amino Acid Complex by Your Prescription for Health is an inexpensive and high-quality form of chelated potassium. Each tablet provides 99 mg of potassium in a form that mimics potassium found in food. Potassium chelate by Your Prescription for Health is considered the most cost-effective form of potassium. The only negative to this potassium supplement is it is limited to 99 mg per tablet.

Summary:

As I mentioned in the article, Benefits of Potassium, we are designed to consume far more than the ridiculously low amounts suggested by the RDA. So if you are a healthy person, with normal kidney function and currently not taking any medications for blood pressure or heart problems, eat as much potassium as you can from fruit and vegetable sources. If you have difficulty getting large quantities of fruits and vegetables, try 4-6 capsules of K+2 Potassium by Designs for Health.

They found no evidence that the omega-3 fatty acid supplementation affects percentage of preterm deliveries, the rate of low-birth weight infants, the rate of preeclampsia/eclampsia, or birth weight and length. However, they did conclude that omega-3 may enhance pregnancy duration and the infant’s head circumference. (Summary by Kasia Kines, MS, CN, CNS, LDN. Kasia is a licensed nutritionist at Your Prescription for Health. She can be reached at kasia@illnessisoptional.com)

First, I want to talk about the two most fundamental forms of essential fatty acids.

Parent Essential Fats (PEFs) – These are primarily vegetarian sources and are made up of the true essential fatty acids that cannot be made by the body. Examples of PEFs are alpha linolenic acid (ALA), an omega-3 fatty acid from flax, chia and other nuts and seeds. Another example would be linoleic acid which is an omega-6 fatty acid from nuts and seeds. Neither can be made by the body and thus must be consumed. They are primarily used as building blocks for the second fundamental form of essential fatty acids—Essential Fatty Acid Metabolites (EFAMs).

Essential Fatty Acid Metabolites—EFAMs are the fatty acid metabolites that are made from the parent essential fatty acids. These are commonly found in animal sources such as meat and eggs because the animal has converted the PEFs into the active metabolites. The two most famous omega-3 fatty acids are EPA and DHA from fish, shrimp and wild game. These two are the most abundant essential fatty acid metabolites but are not the only important EFAMs. These can be made in the body and thus are not considered true essential fatty acids; however, if the body cannot produce sufficient amounts then these fatty acid metabolites become conditionally essential and thus must be consumed. There are a number of reasons why these fats may become conditionally essential. One big change in paradigm for me has been how we look at these EFAMs. We would often talk about how fish oil was the only omega-3 fatty acid supplement you needed because the fish has converted the PEFs for you; however, perhaps the body wants the ability to make the EPA, DHA and any other metabolites as it sees fit. As you will see, the new approach focuses on providing the body with higher levels of PEFs and smaller, supportive doses of the EFAMs such as the EPA and DHA found in fish oil. This will prevent an excess of active metabolites while allowing the body to decide how much EPA, DHA, and other metabolites it wants depending on need.

Why Can’t Some People Make Enough EFAMs?

There are a number of reasons why some people have difficulty converting the parent essential fatty acids into active essential fatty acid metabolites.
Genetics – Some people’s bodies just do not produce the necessary enzymes to convert the parent essential fats into the active metabolites. These people must include the EFAMs in their diet.

Trans fat consumption—I don’t need to preach the evils of trans fats, let me sum up the topic of trans fats by just saying this, “Trans fats are the devil.” They poison the system by occupying the membrane of the cell, crowding out healthy fats and inactivating the enzymes needed for proper conversion of PEFs. They have been linked to cancer, heart disease, high blood pressure and other diseases.

Too little saturated fat intake—That’s right, you may not be getting enough saturated fat in the diet from clean sources. I am not talking about hydrogenated oils, I am talking about natural saturated fats from such sources as organic butter and coconut oil. It turns out that saturated fats are essential in the conversion of PEFs into EFAMs.

Certain metabolic health problems—Diabetes and Syndrome X cause a deficiency of certain enzymes needed for the conversion of PEFs into EFAMs. Other conditions and medications may also effect the ability to convert PEFs, especially omega-3 fatty acids, into the active metabolites. If you consider yourself to be in bad health then it is recommended that you take special care to get the EFAMs from omega-3 fatty acid sources such as fish oil, free-range egg and fish.

The omega-3 fatty acids are still considered one of the most important nutritional supplements that one can take. There are four reasons why this supplement is so high on our list of priorities:

Our diets are dangerously deficient in healthy, undamaged omega-3 fatty acids.
The way that we cook and process foods destroy the healthy qualities of the omega-3 fatty acids

We consume far too many omega-6 fatty acid containing foods
Our diets and lifestyles contribute to an inability to convert precursor essential fatty acids into active fatty acid metabolites. More on this later…

In a nutshell, there are many different fatty acids that are important to our health. Although we have a tendency to focus on the EPA and DHA, two fatty acids found in fish oil, it is important to note that there are many different types of fatty acid metabolites that are also important to the body. This is why we were never big fans of fish oil supplements that claim to “concentrate the omega-3 fatty acids and throw away the rest.”

When we evaluate the work of researchers who study the diets of our hunter/gatherer ancestors we find some pretty interesting stuff.

Our bodies appear to be built to function on a diet that contains an omega-6 to omega-3 ratio of between 6:1 and 1:1. This means for every 1-6 grams of omega-6 fatty acids we should be getting 1 gram of omega-3 fatty acids.
The primary source of omega-3 and omega-6 fatty acids, in our ancestors’ diets, was from plant sources. Wild game was more of a treat and thus the PEFs were likely the primary source of omega-3 fatty acids with small doses of the EFAM omega-3 fatty acids when available.

Our body is very efficient in absorption of polyunsaturated essential fatty acids and appears to have no system for controlling essential fatty acid uptake into the cell. This means that the concentration of PEFs and EFAMs in the cell are proportional to the intake. This likely stems from a relative scarcity of PEFs in the diet and a relative importance to health as we evolved. This means that if 10% of our fat consumption comes from essential fatty acids then our cell membranes will contain close to 10% of the fatty acids as those same EFAs.

Why Our Efficiency at Absorbing EFAs May Be Killing Us

As I have researched essential fatty acids and their impact on our health, I have concluded with more certainty than ever, that a healthy balance of proper fats is essential to the achievement of optimal health. On the flip side, the consumption of the wrong fats and/or damaged/oxidized fats is one of the most important contributors to disease. The reason for such a negative impact on our health seems to stem from the efficiency with which our body seems to absorb and utilize the fats that we consume.

Over the past century, our fat intake has changed dramatically. Whereas the consumption of essential fatty acids was somewhat scarce in our diet, now they are abundant. This abundance of essential fats, omega-3 fats included, can result in too much of a good thing as we started to cook, fry and otherwise process these fats in such a way that results in damaged/oxidized polyunsaturated fatty acids. These damaged fats take advantage of our efficiency in absorbing healthy fat and end up entering the membranes of our cells. These oxidized fats ultimately cause dysfunction in the cell that seems to be a major player in the development of disease, especially heart disease, obesity and cancer. In addition, the abundance of omega-6 fatty acids, also oxidized, throws the balance of omega-3 fatty acids further out of whack. With the combined effect, we have the perfect storm for disease:

Unbalanced ratio of omega-6 to omega-3 fatty acids which can reach a level of up to 20:1 in many diets.

The abundance of oxidized/damaged omega-3 and omega 6 fatty acids.

In a nutshell, the average American’s cell membranes are full of oxidized fats and even if they were not oxidized, the imbalanced ratio alone would be sufficient to cause disease and dysfunction. We are in real trouble here. Did you know that scientists dissected the plaques of arteries from people who had died from heart disease and discovered almost no saturated fat in the arteries and plaques of these unlucky people? You know what they found plenty of? That’s right, oxidized omega-3 and omega-6 fatty acids. Yet we spend so much time and money attacking saturated fats when in essence it is the intake of polyunsaturated fatty acids, specifically oxidized omega-6 fats, that are to blame for many of our health problems. Saturated fats appear to be benign at worst and helpful at best!

Changing the Paradigm for Fats & Oils

I started the article by saying that I have been rethinking my approach to supplementing with omega-3 fatty acids and fish oil. Let me now discuss my conclusions:

What we eat is more important than what we supplement with. We must first stop consuming oxidized polyunsaturated fatty acids which means we want to avoid fried foods, especially those cooked and fried in oils which are high in polyunsaturated fatty acids such as: Canola oil, grapeseed oil, walnut oil, corn oil, safflower oil and soybean oil.

If you do cook, use extra virgin coconut oil or organic butter as these contain saturated fats that will not oxidize nor will they through the omega-6:omega-3 ratio out of balance. Do not worry about the saturated fats in these oils as they will not cause heart disease as the authorities report. I also like to snack on a combination of organic coconut flakes and chia seeds called CocoChia by a company called Living Fuel Rx. I consume s couple tablespoons daily, it is a delicious treat and provides both healthy saturated and omega-3 PEFs.

For many people, fish oil cannot be called an essential fatty acid because the body does have the capacity to make the EFAMs, EPA and DHA, that are found in fish. It should be considered conditionally essential in those groups who I discussed earlier in the article, however, for most of us these fats should be taken in as natural a form as possible and used in smaller quantities. They should also be used in the context as support for a lifestyle and diet that is low in cooked polyunsaturated oils, as described above. For general maintenance, we are recommending a new, whole food fish oil product that is called WholeMega by New Chapter . This formula is a brand new form of fish oil that is standardized to more than just EPA/DHA. In fact, it contains many different EFAMs that exist in smaller quantities but play critical roles in the health of the body. In addition, this product has a natural antioxidant that is built into the fish oil so as to prevent oxidation within the capsule and body. The recommended dose for many people is 2-4 capsules daily. In some people, higher doses of this or another fish oil may be needed.

Supplement with PEFs. The majority of the essential fatty acids should come from the parent essential fats, this will permit the body to make its own EFAMs as it sees fit. We should consume these fats raw and uncooked and they should compromise only a small percent of our caloric intake. According to fatty acid expert, Mary Enig, Ph.D., omega-3 fatty acids should compromise 1-1.5% of our caloric intake. If your daily caloric intake is 2,000 calories, you should consume 2.2-3.3 grams of PEF omega-3 fatty acids. In addition, we should consume 2-3% of our caloric intake as omega-6 fatty acids which means someone who eats 2,000 calories daily should consume 4.4-6.7 grams of omega-6 fats. This consumption can come from diet and/or supplements but it should be in an unadulterated form. I recommend the formula called Udo’s 3-6-9 Oil Blend which can be used as a liquid on top of prepared food or in capsule form as a supplement to prepared food.

Trans Fats should be avoided entirely. These fats are not naturally found in the diet and wreak havoc on the health of the body. Trans fatty acids will short-circuit our the efforts above. The government now requires that foods list the quantity of trans fat within prepared foods, however, the food industry has found creative ways to mask the trans fat content of food by making the serving size of food so small that it can legally say “Contains 0 grams of Trans fat”. In addition, the industry has replaced trans fats with a new kind of fat called interesterified fatty acids that may turn out to be worst than trans fats. We will talk more about this in the future.

Make sure that you eat plenty of colorful fruits and vegetables and supplement with plenty of antioxidants in order to protect these fats from unwanted oxidation.

Don’t be afraid of saturated fat or cholesterol in the diet. In fact, eating a free-range egg a day is a good practice to provide the body with important EFAMs, PEFs, antioxidants, amino acids, and phospholipids.

Watch your intake of refined carbohydrates. When you consume excessive levels of carbohydrates, the way that your body processes fats gets disturbed. We have discussed this in detail in previous articles and radio shows, so I will spare you today.

Get a copy of Know Your Fats by Dr. Mary G. Enig. This book, although quite technical, really does a good job of answering the questions around consuming healthy fats.

Fibrinogen is a protein that is produced by the body and plays a very important role in the process of clotting. When there is damage to a tissue, for instance if you cut your finger, the fibrinogen acts to form the scaffolding on which the clot can form.

As you can see, this is a very important process and fibrinogen is an important player in keeping you from bleeding to death during injury.

So far so good, so why are we talking about fibrinogen?

Fibrinogen – The Jekyll and Hyde of the body

Fibrinogen apparently has a dark side as well. As with most compounds produced by the body, when they get out of balance they become potentially harmful and fibrinogen is no different. Because fibrinogen acts as a precursor to clots, you can imagine that if fibrinogen levels rise it can lead to abnormal clots such as deep vein thrombosis, heart attack and stroke. In addition, having a chronically elevated fibrinogen has been linked with plaque formation in the arteries and thus becomes a major risk factor in the development of heart disease. Fibrinogen can also impede normal blood blow by thickening the blood, thus making it difficult for oxygen and nutrients to be delivered to vital organs and muscles. This poor blood flow can cause fatigue, muscle pain and even memory loss.

You can see how an elevation in fibrinogen can lead to chronic health problems that ultimately decrease the quality of our lives. So what can be done about elevated fibrinogen?

How to Normalize Fibrinogen

First, have your doctor test your blood to determine if your fibrinogen levels are too high. Research suggests that fibrinogen levels should remain between 200 and 300 mg/dl, even though the blood test may list a much higher range as “normal”.

Now that we know that your fibrinogen levels are elevated, we recommend the following lifestyle and supplement change

1. Control blood sugar. Diabetics are at a much higher risk of heart attack and stroke. This increased risk occurs for many reasons, however, higher fibrinogens are likely one reason. Controlling blood sugar can have a significant impact on fibrinogen levels.
2. Exercise. Regular exercise can help to promote better blood flow while decreasing the amount of fibrinogen that is circulating through the system.
3. Adding olive oil to your diet has been shown to lower fibrinogen levels in people who have elevated levels.
4. Supplement with omega-3 fatty acids, specifically fish oil. The omega-3 fatty acids in fish oil have been shown to decrease the risk of heart attack. In addition, fish oil decreases triglycerides, stickiness of blood cells and…you guessed it, fibrinogen levels! For best results we recommend that you take enough fish oil to provide 1000 mg of EPA and DHA. A good recommendation would be WholeMega by New Chapter 2 capsules twice daily.
5. Normalize homocysteine. Homocysteine is a byproduct of protein metabolism that has been linked to heart disease. Your doctor can order a simple blood test to assess homocysteine levels. Elevated homocysteine prevents the body from breaking down fibrinogen and thus can lead to an increase in blood fibrinogen. If they are high then you will want to take supplements containing certain vitamins and nutrients such as B12, folic acid, B6 and trimethylglycine (TMG). One such product that combines all of these nutrients is called Homocysteine Factors by Pure Encapsulations.
6. Vitamin C can help to keep fibrinogen levels in check. It appears that you must take at least 2,000 mg of vitamin C daily in order to lower fibrinogen levels significantly. If you have high fibrinogen levels, you may want to take 1,000 mg of Pureway vitamin C from Your Prescription for Health, twice daily.

What You Will Learn In This Section:

1. The Foundation Program for Intermediate/Advanced Nutrition Programs
2. Learn About Coenzyme Q10
3. Learn About Our Choice Bone Mineral Formula
4. Learn About REAL Vitamin C

So you already know that you should be on a multi-vitamin, an omega-3 fatty acid and a digestive enzyme. So, what’s next? First, let me list the specific products that we suggest for the intermediate/advanced program:

Foundation Program for Intermediate/advanced:

1. Pure Encapsulations Nutrient 950 3 Capsules Twice Daily
2. Wholemega by New Chapter
3. Tyler Similase Digestive Enzyme

Now let me discuss some of the supplements that many people can benefit from. These products are generally considered optional add-ons to the above mentioned foundation program. I will provide a thorough description of each supplement.

1. CoQ10 - Coenzyme Q10 is called ubiquinone by scientists because it is so ubiquitous in the body being found in significant quantities in every living cell. The cells concentrate the coenzyme Q10 within the mitochondria in order to catalyze the production of energy through the burning of oxygen. CoQ10 is such an important cofactor that when levels are not optimal the cells begin to lose their function and disease settles in. At a 75% deficiency your body can no longer sustain life and you die. The organs that are most vital to our survival are usually the ones that are the first to suffer. This occurs because these organs such as the heart, liver, kidneys and immune system all require the most energy to function. Incidentally, you will find very high concentrations of CoQ10 in a gelcap for best absorption. Certain medications such as statin drugs and certain blood pressure medications decrease the body’s ability to produce CoQ10. If you are on these medications, you may require much higher doses in order to prevent a deficiency. Of these meds, the statins are the greatest culprit. You may require 300-400 mg to prevent disease. In recent months a new, advanced form of CoQ10 hit the market called ubiquinol . This form of CoQ10 absorbs better and may get into the mitochondria more readily where it can do its most good.
2. Progena Osteo Plus - This formula contains all of the minerals necessary to feed the bone building cells. By providing the right forms and doses of calcium, magnesium, boron, silica, and other trace minerals this formula will support healthy bones and joints. The sophisticated nutrition enthusiast understands that the bones require more than just calcium alone. In fact, the bones are equally dependant on minerals and proteins such as those minerals listed above. Progena has formulated a product that combines calcium and magnesium at nearly 1:1 which is optimal for our diet which is highly biased towards calcium.
3. Food Souced Vitamin C - Vitamin C is a very important nutrient in our body. At some point in our evolution, we had lost the ability to produce this vital nutrient as we became dependant on vitamin C in our diet. Vitamin C probably plays thousands of important roles in our bodies and thus tops the list of important nutrients. The vitamin C that works best in the body is not the ascorbic acid found in most health food supplements. In fact, the ascorbic acid is not vitamin C, rather it is the protective shell of the vitamin C molecule which is comprised of bioflavonoids, minerals and enzymes. To get the full benefit of true vitamin C, you will want to get your vitamin C from food sourced products such as a supplement called Pure Radiance C by the Synergy company.  This is a concentrateof various fruits and herbs that contain high levels of true whole food C.

In this study, 91 women age 40-55 who were suffering an average of 2.58 hot flashes daily were given either a supplement containing EPA or a placebo. The group receiving EPA decreased the number of hot flashes by an average of 1.58 while the placebo group only saw a decrease of approximately 0.5.
(Menopause, 2008: Nov 20)

Dr. Ray’s Notes:
It does not surprise me that omega-3 fatty acids have an impact on incidence of hot flashes. This is just one more notch in the belt of fish oil. Although this research is fairly preliminary, the multitude of other benefits are pretty clear and thus fish oil should be a part of most people’s supplement program. This finding is simply icing on the cake.

When fat is ingested, the body produces an enzyme called lipase that is responsible for breaking down the fat into a form that is readily absorbed by the body. When Xenical is swallowed it will inhibit the activity of the enzyme lipase resulting in approximately 30% less fat absorption. Less fat absorption results in less caloric absorption, and thus weight loss.
Does it Work?

There have been several large double blind studies that have been completed to test the efficacy of this medication. Two of these studies tested 120 mg of Xenical taken three times daily with a low calorie diet for one year followed by a second year of treatment while on a weight maintenance diet (JAMA, 281:235, 1999; Lancet, 352:167, 1998). The group given the medication lost approximately 19.8 – 22 pounds during the course of the study compared to an average of 13.2 pounds in the placebo group a difference of 6.6 – 8.8 pounds. In the second year of the study the placebo group regained between 8.8 – 13.2 pounds while the treatment group gained back 3.3 – 6.6 pounds. In a third study, patients were put on a low calorie diet which resulted in a weight loss of 22 pounds. Half the group was then given Xenical while the other group was given placebo. After one year the Xenical group had gained back 5.7 pounds while the placebo group regained 9.7 pounds. In addition, 24% of the group taking Xenical did not regain any weight while 16% of the placebo group remained weight stable. A fourth study tested the effect of Xenical in diabetic patients. The group given Xenical lost approximately 4 pounds more than the placebo group (Am J Clin Nutr, 69: 1108, 1999). The conclusion of the sum of these trials is that Xenical does in fact promote weight loss. This data does not tell us how much of the weight loss comes from muscle and how much comes from fat. It can be assumed that weight loss from fat restriction will result in loss from fat and muscle to a certain degree. These data can not guarantee sustained weight loss past two years because the subjects in the studies were only followed for this period.

Neglecting the Side Effects

The most recent study out of Quebec City confirmed the above stated results. Dr. Michael Lean (could the last name be a coincidence?) stated, “This drug works effectively for around three-quarters of the people who take it… because the drug is not absorbed, side effects are negligible, provided patients stay on a low fat diet.” This is an interesting statement because we have never met a patient on Xenical who said that the side effects are negligible and we are willing to bet that Dr. Lean has not spent too much time taking Xenical himself. These side effects include flatulence with discharge, oily spotting and fecal urgency in 20 – 40% of the patients. These side effects are significantly less if the patient stays on a low fat diet. This begs the question, why are we giving a fat blocker to someone who needs to be on a low fat diet anyway? Is the weight loss due to the efficacy of the medication or is it the intentional or subconscious fat restriction due to fear of “negligible” side effects?

Aside from the uncomfortable side effects listed above there are many more significant side effects that happen “behind the scenes.” To begin with, fat absorption is non-selective. There are two main fats that are found in the diet… omega-3 and omega-6 (this is an oversimplified for the point of this brief discussion). The omega-6 fats are the fats that are primarily responsible for fat gain, blood clotting and inflammation. These fats are found in abundance in vegetable oils, farm grown animal fats and certain nuts such as peanuts and cashews. The omega-3 fats are responsible for increasing metabolism, decreasing inflammation, protecting the blood vessels and inhibiting clotting. These fats are found in wild harvested, cold Atlantic fish, certain seeds such as flax seed, certain nuts such as walnuts and range grown animal foods. Xenical does not distinguish between the two fats and thus will inhibit both. This would normally not be a problem if, as a result of the Standard American Diet (SAD), we were not so deficient in omega-3 fats. However, a patient taking Xenical may run the risk of serious health effects as a result of a deficiency of these healthy fats.

A study recently published in the reputable journal, Archives of Internal Medicine, reviewed the current literature on omega-3 fats and came to some astonishing conclusions. The main conclusion was that the omega-3 fats from dietary sources could prevent cardiac death and nonfatal heart attack (Arch Intern Med 2001; 161: 2185-92). An earlier review of the literature found that people who were at high risk of heart disease could decrease their risk of heart disease related death by 40 – 60% simply by eating 1.3 – 2 oz of fish weekly (Eur J Clin Nutr 1999; 53: 585-90). The average Xenical patient may need to double or triple this amount in order to maintain healthy levels of this fat, and that is assuming that the person has chosen the proper kind of fish and prepared it properly.

There are other worries regarding Xenical’s potential harmful effects to the heart, and overall health. It is well known that Xenical will prevent your body from absorbing fat soluble vitamins such as A, D, E and K. Vitamin E plays an important role in the prevention of heart disease and immune function, vitamin K is important in the maintenance of healthy clotting and vitamin D is important in the prevention of calcification of the arteries (Circulation. 1997; 96: 1755-1760) and proper maintenance of strong bones.

Although these vitamins can be replaced through supplementation, another class of vital nutrient is not so simple to replace. These nutrients make up a class called carotenes that are found in colorful fruits and vegetables such as carrots, tomatoes, radishes, etc. The carotenes include beta carotene, alpha carotene, gamma carotene, lutein, lycopene, zeaxanthine, and many others. Scientists believe that they have only touched the surface of the list of carotenes to be found in foods. Because there are literally hundreds of carotenes in nature, we cannot readily supplement appropriately. Studies have determined that higher carotene intake results in a protective effect against heart disease (J Nutr 1999;129:5–8 [review]) and cancer. Research has also determined that Xenical may decrease circulating carotenes by as much as 50%. This would surely have a negative effect on the cardiovascular system and immune system. The maker of Xenical suggests that Xenical has been shown to improve blood pressure, cholesterol and blood sugar, thus resulting in protection from heart disease. They conveniently fail to mention the miniscule amounts by which these parameters change such as a 2 point decrease in blood pressure, 5 point decrease in total cholesterol and a change in hemoglobin A1C (long term blood glucose control) of one-fifth of one percent (0.18%). They also fail to take into account the effect of decreased omega-3 fats, fat-soluble vitamins and carotenes.

Data pooled from seven controlled studies showed that 9 out of 747 patients on Xenical developed breast cancer compared to only 1 out of 579 on placebo. These results could not be confirmed in the two published two-year studies (Medical Letter 41: 1055 June 18, 1999: 56). Although we cannot definitively link Xenical use to breast cancer at this time, the possibility is there and needs to be considered when choosing this therapy. Alpha linolenic acid, one of the omega-3 fatty acids, and the carotenes may help prevent breast cancer. Xenical’s inhibitory effect on the absorption of this fat may predispose the patient to breast cancer.

The last issue worth mentioning is that when a person takes “a pill” to lose weight, many other healthy habits have a tendency to disappear, with the underlying thought that “I’m taking a pill, so I don’t have to exercise, etc.” Ever see a person order a Diet Coke with their piece of cake for dessert?

The Cost of Weight loss

Xenical is very expensive, with a monthly cost of $118. This translates into approximately $3000 per two-year course of treatment at which time you can expect to lose a maximum of 15 pounds. Thus the cost of one pound of weight loss is approximately $200 (this does not factor in the cost of new undergarments or the use of Depends for the up to 40% of people with the “negligible” side effects). Compared to other, more traditional forms of weight loss, including proper exercise, this is very expensive. Some people will make the argument that their insurance pays for it, but keep in mind that one way or another we end up paying for those drugs, usually through increased insurance premiums.

I Have Read… but I Still Want to Take Xenical

Thank you for educating yourself before choosing your path. As an educated consumer you can now work to decrease the potential for side effects. Below we have listed some suggestions for foods and products that may help you maintain at least a minimal level of health while on this medication.

Eat foods that are high in carotenes. These include any of the following: carrots, sweet potatoes, squash, corn, tomatoes, watermelon, spinach, colorful peppers, lemons, oranges, prunes, greens, mangoes, tangerines. Any fruit or vegetable that is colorful is likely to have larger amounts of carotenes. A dietary supplement containing mixed carotenoids should be added as well. One such product is Caroteam by Vitamin Research Products.
When you eat foods with fat try to eat cold Atlantic fish or range grown meats such as range grown cattle and/or chickens. Range grown refers to animals that are permitted to graze in fields eating live food instead of processed animal feeds. This will help assure the presence of healthy fats. Those who cannot work these foods into their lifestyle should take an essential fatty acid supplement such as potent fish oil capsules.
You should get at least 800 I.U. of vitamin E, 25,000 IU of mixed carotenes and 1,000-2,000 mg of vitamin D daily. Although these suggestions exceed the RDA, keep in mind that the RDA was not designed to apply to people on Xenical.

Please realize that following the above suggestions will most definitely result in weight loss, regardless of taking Xenical or not. In our opinion it makes sense to try the less expensive way first.

**Xenical is a registered trademark of Roche

The CDC recently completed an analysis of the research literature surrounding the impact of lifestyle on longevity and came up with some astounding figures.

According to the study:
1. Smoking kills 467,000 people ever year
2. High blood pressure kills 395,000 every year
3. Obesity kills 216,000 people yearly
4. Physical inactivity kills 191,000 yearly
5. High Salt intake kills 102,000 yearly
6. Omega-3 fatty acid deficiency kills 84,000
7. Trans-Fat intake kills 82,000
There are a few take home messages from this study. First, you can appreciate the totality of how your lifestyle choices impact your longevity. Many people come to us to ask us “what can I add to my program to improve my health?” My answer to them is, “what can we take away to improve your health?” Can we remove the cigarettes, the trans-fat, the excess salt, the 50 pounds that you are carrying around your midsection, etc. It makes no sense to focus on taking a fish oil if the person’s biggest vice is smoking which negatively impacts his health to a much greater degree than omega-3 deficiency. After we tackle these things then we can talk about adding things to improve health such as exercise, more fruits and vegetables and specific supplements.
Clearly, omega-3 fatty acids are one of the most important supplements on the market. In fact, I believe that this figure of 84,000 greatly underestimates the benefits of omega-3 fatty acids. Now would be a good time to renew your commitment to taking an omega-3 fatty acid formula. People often ask us about the best type of omega-3 to take. With so many choices, it can certainly can get confusing. Given the current evidence, I still believe that fish oil is the optimal form of omega-3 fatty acid. You may have heard of krill oil which is currently being marketed as a superior omega-3 fatty acid. Unfortunately, we just do not have sufficient evidence to confirm this claim. For now, fish oil would be the omega-3 of choice. We commonly recommend the Super Omega-3 from Your Prescription for Health as this is a potent and purified product that is certified to be free from heavy metals as well as lipid peroxides. Many other good brands exist out there and New Chapter is currently preparing to launch their own fish oil product. Krill oil may be a better choice for people who cannot take larger fish oil capsules, people who cannot tolerate fish oil and those who have severe problems absorbing fat.

This discovery opened the minds of scientists as it now became apparent that it may be possible to lengthen our lives by simply cutting back on the amount of food that we eat. After the discovery of the connection between caloric intake and lifespan, researchers set out to discover why animals that ate between 25% and 50% less than normal enjoyed such significant improvements in longevity. What they discovered gave them great hope that they could discover a drug that ultimately could lead to longer lives, possibly adding 10, 20 or even 30 or more years to our lifespan. Fortunately, it appears that nature had already produced such a product…
Enter Dr. David Sinclair of Harvard University

Dr. Sinclair pioneered the work that led to the discovery of a longevity gene called the sirtuin gene. They discovered that a special enzyme called “SIRT1″ is normally responsible for guarding and regulating the activity of certain genes associated with longevity and youth. It turns out that SIRT1 is also called into action when the DNA is damaged by everyday free radical stress. When this DNA damage occurs, the SIRT1 must devote its attention to repairing and regeneration and in turn ignores its role of promoting longevity and youth. The result is an unwanted acceleration of aging!

Food is potential energy and the role of digestion and metabolism is to turn the food material into energy. During this conversion, oxygen is used and free radicals are released. When free radicals are released in excess, this can result in damage to the DNA. The more food that your body has to metabolize the more free radical stress will be produced. Other things like toxins, exercise, stress and poor food choices can result in even more free radical stress. Controlled fasting appears to decrease the oxidative stress and thus allow SIRT1 to promote longevity and youth rather than be dedicated to repair of damaged DNA. In addition, the controlled fasting or calorie restriction could possibly result in an activation of the genes that promote the production of SIRT1.

What if we could promote more SIRT1 enzyme with a drug?

This is precisely the hope of scientists, to discover a drug that could be marketed as the fountain of youth. However, as I mentioned previously it appears that nature is way ahead of us. A natural compound known as resveratrol, appears to activate the SIRT1 gene thus promoting the production of more SIRT1 enzyme! This was a breakthrough discovery which has led to the development of resveratrol supplements which may help us live longer and healthier lives.

So how do we know that resveratrol will slow aging?

Well, we don’t know. Resveratrol’s benefits are still in the theory stage. Scientists have been able to genetically engineer mice to produce more SIRT1 enzyme. These mice live longer and appear to be protected from cancer when scientists inject mice with cancer-causing compounds. We also know that normal mice who are fed resveratrol also appear to achieve the same degree of protection and longevity as the mice who are genetically engineered to produce more SIRT1. Other animal studies have confirmed that resveratrol supplementation protects against other diseases such as heart attack, stroke, cancer, diabetes while also promoting longevity. Do, these results translate to benefits in humans? We hypothesize that they will, but given the evidence available we cannot be sure. Human trials are underway to help answer some of these questions.

Do I take resveratrol?

In short, yes, I do. I wrote an article about the benefits of whole food antioxidants and talked about the antioxidant formula that I use in my own program called Botanical Treasures by Natura Health Products. This formula contains 20 mg of resveratrol per two capsules and I take six capsules daily which will provide 60 mgs of resveratrol daily. In the animal studies, it has been determined that a human dose as low as 2 mg and as high as 2432 mg is considered safe and effective. As you can see, there is a wide discrepancy in dosage between the studies. Many of the studies found that a human-equivalent dose between 30 and 300 mg would be sufficient to have a therapeutic benefit. As human trials are completed and more light is shed on human dosing I may change this recommendation, however, for now it stands at 30-300 mg. Within the next month, Natura Health Products will be releasing a new resveratrol formula that will combine a pure resveratrol formula with other synergistic nutrients. We will alert you when it is released for those who want to supplement with extra resveratrol.

Summary:

Although I would love to say that resveratrol will absolutely prolong life and slow aging in humans, the research is quite preliminary. This places resveratrol into the class of supplement that is what I call a “supplement luxury” which means if money is no object, feel free to add it to the program based on the positive animal research to date. If money is tight, then I recommend that you dedicate those resources to more proven tools such as vitamin D, omega-3 fatty acids and whole food antioxidants. If the resveratrol happens to come along with other supplements, such as the Botanical Treasures, well then that is icing on the cake. Admittedly the research is intriguing and resveratrol is considered safe, who knows, it may one day prove to be the discovery of the century.