Van's Health Foods

L-carnitine aided lung function in asthmatic kids

Chronic asthma, which inflames and constricts airways making breathing difficult, is common in children. In this study, 50 children with moderate asthma took a capsule containing 1,050 mg of L-carnitine each morning, or a placebo. After six months, compared to placebo and compared to the start of the study, children in the L-carnitine group had significantly fewer emergency room visits, total hospital admissions, and need for oral steroids.

Doctors also measured immune-system signs of allergic reaction and found that eosinophils-a type if white blood cell that increases when allergies flare-decreased significantly in the L-carnitine group, both compared to placebo and to levels before starting the study. Researchers said lung function significantly improved in those who took L-carnitine compared to those who did not, and that they believe this is the first study to investigate the benefit of L-carnitine supplements in asthmatic children.

Reference: Journal of Allergy; 2012, Article ID 509730, Electronic Prepublication

From the June 2012 newsletter

Supplement reduces cholesterol, improves insulin sensitivity

Doctors said that 3 in 10 people discontinue taking statin drugs after six months due to side effects. In this study, 80 people with high cholesterol, aged at least 75, who refused to continue taking statins or other pharmaceutical treatments, took a nutritional supplement or a placebo. The supplement contained 500 mg goldenseal, 200 mg red yeast rice, 10 mg policosanol, 2 mg coenzyme Q10, 500 mcg astaxanthin, and 200 mcg folic acid per day.

After 12 months, the supplement group saw 20 percent lower total cholesterol levels, 31 percent lower LDL cholesterol, and 10 percent less insulin resistance. Doctors said the supplement was safe and there were no side effects.

Garlic reduces total cholesterol and triglycerides

Because people are more interested in finding alternative treatments for managing lipids in the blood, doctors analyzed results from 26 garlic studies. Doses in the studies included 600 to 900 mg of garlic powder, 8 to 15 mg of garlic oil, or 1.8 to 7.2 mg of aged garlic extract per day.

Those who began the study with higher total cholesterol levels, and who continued taking garlic over a longer term saw the most benefit. Garlic powder and aged garlic extract were more effective in reducing total cholesterol levels, while garlic oil best lowered triglyceride, or total lipid levels. Overall, compared to placebo, garlic in all forms reduced total cholesterol by 5.4 percent and triglycerides by 6.5 percent. Doctors concluded that garlic therapy should benefit those who have higher chances of heart disease.

Reference: Journal of the Science of Food and Agriculture; January, 2012, Electronic Prepublication

From the June 2012 newsletter

Omega-3’s help slow vision loss

Retinitis pigmentosa (RP) is an inherited disease of the retina of the eye that first reduces peripheral, and then central vision, and makes it difficult to see at night. While there is no cure, doctors often prescribe vitamin A, which the retina needs to survive. In this study, researchers measured omega-3’s in the diets of 357 adults with RP who had been taking 15,000 IU of vitamin A palmitate per day for an average of five years, under the care of a physician.

Comprared to those who consumed low levels of omega-3’s, those who got an average of at least 200 mg of omega-3 fatty acids per day saw acuity for distance vision decline 40 percent more slowly annually, and central field-of-vision decline 50 percent more slowly. Doctors explained that omega-3’s help proteins in the eye transport vitamin A to the retina.

Zeaxanthin and lutein improve vision in AMD

Age-related macular degeneration (AMD) is the loss of sight in the central field of vision, the most common form of blindness. In this study, 60 people, average age 75, with mild to moderate AMD, took 8 mg of zeaxanthin per day, alone or with 9 mg of lutein, or lutein alone. After one year, those taking zeaxanthin could read 1.5 more lines on the standard eye chart and had lost all blind spots. Those who took lutein could better detect subtle contrasts and recover from glare faster. Doctors concluded that zeaxanthin improves high-contrast vision, and lutein improves low-contrast vision and glare recovery in AMD.

Reference: Archives of Ophthamology; February, 2012, Electronic Prepublication

From the June 2012 newsletter

Improving hair, skin, and mood

Red clover is a perennial herb that contains phytoestrogen-rich isoflavones. In this study, 109 postmenopausal women, aged at least 40, took 80 mg of red clover extract per day, or a placebo-or the reverse-in two 90-day periods. The women rested without taking any supplement for seven days in between the two 90-day trials. At the end of the 90-day period, while there was no change for placebo, women in the red clover group believed that the quality of their scalp hair and skin had improved. In addition, the red clover group reported increased libido, better mood, less tiredness, and more restful sleep.

Fewer hot flashes, night sweats

For the same group of 109 women over the same study period, doctors measured three additional symptoms: hot flashes, night sweats, and overall menopausal symptoms before the study, at 90 days, after a seven-day pause at 97 days, and at 187 days. Before the study, all participants had a similar intensity of hot flashes, frequency of night sweats, and overall menopause symptoms. After taking the placebo, the three symptoms improved by an average of less than 10 percent each. After taking red clover, each of the three symptoms improved by an average of more than 25 percent.

In discussing their findings, doctors said that women and their physicians are questioning conventional hormone therapy because the benefits are uncertain, leading to more individualized treatment focusing on alternative therapies. Phytoestrogens, such as those in red clover, have estrogenic effects that are less potent than hormone therapy, but may prove to be a more beneficial alternative.

Reference: Gynecological Endocrinology; 2012, Vol. 28, No. 3, 203-7

From the June 2012 newsletter

Green tea may have many health benefits, and in this study, doctors tested an antioxidant flavonoid in green tea, EGCG, for a link to brain activity and mood. Participants took 300 mg of EGCG, or a placebo. Before and two hours afterwards, researchers took a resting-state electroencephalogram (EEG) to measure brain activity.

While the placebo group did not change, the EGCG group had a greater sense of calm, reduced feelings of stress, and a significant increase in alpha, beta and theta brain waves, which correspond, respectively, to relaxation, reasoning, and creative powers.

Reference: Appetite; 2012, Vol. 58, No. 2, 767-70

From the June 2012 newsletter

Whey protein reduced “hunger”hormone

In this study, 90 overweight and obese people who were otherwise healthy took 56 grams of whey or soy protein per day, to the same amount of calories in the form of carbohydrates as a placebo. Doctors measured body weight and fat monthly, and collected food diaries every 10 days. After 23 weeks, the whey group had lost an average of 3.9 pounds more body weight and 5 pounds more fat-mass compared to placebo. The soy group lost about half these amounts compared to placebo, which doctors said was not statistically significant.

The whey group also lost one inch around the waist while the soy and placebo groups had not changed. Researchers also measured ghrelin, a hormone the body produces to tell the brain when it is time to eat, and found lower levels of ghrelin in the whey group compared to the soy and placebo.

Reference: The Journal of Nutrition; 2011, Vol. 141. No. 8, 1489-94

From the April 2012 Newsletter

Calcium, vitamins D and K in celiac disease.

Children with celiac disease may have weak bones because they don’t absorb fat-soluble vitamins such as vitamin D. In this study, 43 children aged 3 to 17, with celiac disease, agreed to follow a gluten free diet. At the start, 43 percent were low in vitamin D and 25 percent were low in vitamin K, with a direct link to lower bone mineral density (BMD) scores.

After one year, BMD scores had not changed. One-third of the children were still not getting enough vitamin K on the gluten free diet, and all the children were getting too little calcium and vitamin D. Study authors said children with celiac disease should supplement at least the recommended daily allowance of calcium, vitamin D, and vitamin K.

Overweight kids deficient in vitamin D

Doctors in this study compared vitamin D levels in 411 obese kids, aged 6 to 16, to 87 normal-weight kids of the same age. Children told researchers about their daily diets including soda, juice, fruit and vegetables, as well as how often they skipped breakfast. Half of the obese children were deficient in vitamin D, compared to 22 percent of normal-weight kids, and 92 percent were low in vitamin D, compared to 68 percent for normal-weight kids. The more kids skipped breakfast, drank soda, and fruit juice, the lower the levels of vitamin D.

Obese kids were also more likely to show signs of insulin resistance, and doctors said that while this study does not prove a cause-and-effect relationship, they suspect low vitamin D levels may play a role in developing type 2 diabetes.

Reference: The Journal of Clinical Endocrinology and Metabolism; 2012, Vol. 97, No. 1, 279-85

From the April 2012 newsletter

Kids whose moms took folic acid were more likely to develop normal speech

Doctors said folic acid may have other childhood benefits besides reducing neural tube birth defects. Researchers analyzed language development in 38,954 Norwegian boys and girls whose mothers did or did not take 400 mcg of folic acid per day, from four weeks before becoming pregnant to eight weeks afterward. Norway does not require manufacturers to fortify foods with folic acid.

Doctors measured severe language delay, which they defined as speaking only one word, or making only unintelligible sounds. In children whose moms did not take folic acid, 9 out of 1,000 had severe language delay. For children whose moms did take folic acid, the rate of severe language delay was less than half, or 4 in 1,000.

Multivitamin improved aerobic capacity and physical endurance

Researchers in this study gave 300 school kids, aged 7 to 10.5 years, 40 grams of chocolate malt beverage powder, with or without multivitamin fortification, or no treatment at all. The two malt powders had the same number of calories.

After four months, while the two other groups did not improve in any measure, the multivitamin group had large increases in aerobic capacity and whole-body endurance. To test endurance, kids ran continuously between two points, 66 feet apart, at increasing speed. The multivitamin group also improved in blood levels of iron, vitamin C, and the active forms of vitamins B1, B2, B3, B6, B9, and B12.

Reference: Journal of the American Medical Association; 2011, Vol. 306, No. 14, 1566-73

From the April 2012 newsletter

During short-term exercise, the body burns carbohydrates as its first fuel, but during long-term exercise, the body depletes carbohydrates and starts to burn body fat. Doctors said that astaxanthin, the bright red carotenoid in salmon and shrimp, increases muscle enzymes that help convert fat to energy. To test this theory, 14 competitive cyclists took 4 mg of astaxanthin per day, or a placebo. After 28 days, the bikers fasted and rode for two hours to deplete stored carbohydrates, and then took a 12-mile time trial. The astaxanthin group completed the trial much faster than placebo.

Reference: Journal of Sports Medicine; 2011, Vol. 32, No. 11, 882-8

From the April 2012 newsletter

Natural relief for occasional anxiety

Advanced lavender oil supplement clinically proven to help you reduce feelings of tension & stress.*

Nature’s Way Calm Aid reduces occasional anxiety and stress by alleviating feelings of tension, restlessness and anxious mood.* It’s shown to be as effective as conventional treatments, helps you stay more productive during the day and improves quality of sleep. Calm Aid can be used anytime of day and is non-habit-forming, does not cause fatigue and is not a sedative. The once daily, immediate release soft gel is the optimal delivery form for protecting the sensitive lavender oil.

This product does not contain:

• artificial flavoring
• corn
• dairy products
• gluten
• preservatives
• salt
• sugar
• wheat
• yeast

*This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Omega-3s plus exercise

The lower estrogen levels in postmenopause cause bone loss, and inflammation, if present, increases chances of fracture. Anti-inflammatory omega-3 fatty acids help strengthen bone by suppressing the activity of osteoclasts, cells that remove healthy minerals from bone. In this study, 79 healthy postmenopausal women split into four groups. One group did not exercise or take supplements. A second walked and jogged only, up to 65 percent of maximum heart rate. A third group took 180 mg of eicosapentaenoic acid plus 120 mg of docosahexaenoic acid (EPA/DHA) per day, while a fourth group took the omega-3s and exercised.

After 24 weeks, while there were no changes in the other groups, the exercise/omega-3 group had 40 to 80 percent lower signs of inflammation, 15 percent greater bone mineral density (BMD) in the lower back, and 19 percent more in the thigh bone and hip.

Copper, magnesium, zinc

In this BMD study, 224 postmenopausal women, aged 51 to 80, took a multivitamin providing adequate vitamin D, plus 600 mg of calcium alone, or 600 mg of calcium with 12 mg zinc and 2 mg copper. The women kept a food diary to measure total nutrients from food and supplements.

After two years, women who got less than the recommended dietary allowance (RDA) for copper, magnesium, or zinc had poorer bone health than women who got at least the minimum RDA. The RDA for copper is 0.9 mg, for magnesium 237 mg, and zinc 8 mg per day. For zinc, women who got between the minimum RDA of 8 mg per day and up to 20 mg per day; 2.5 times the RDA, had healthier bones than the women who got more or less zinc.

Reference: British Journal of Nutrition; December, 2011, Vol. 106, No. 12, 1872-9

From the March 2012 newsletter

Huperzine A improved cognition

In this study, 78 people with vascular dementia, a type of impairment from reduced blood supply to the brain, took 100 mcg of huperzine A, or a placebo containing 100 mg of vitamin C, twice per day. After 12 weeks, while the placebo group had not improved, the huperzine A group performed better in mental tests, had improved ratings for clinical dementia, and better quality of daily living activities. Huperzine A is a naturally occurring compound from the Chinese club moss, used in China as a traditional medicine.

Phospholipids improved memory

Under sudden stress, the adrenal glands release cortisol to give a quick burst of energy, sharpen memory, and decrease sensitivity to pain. But when stress is chronic, cortisol can have negative effects, including impaired memory. Doctors believe phospholipids help the body adapt to stress.

In this study, 75 chronically stressed men, aged 30 to 51, drank cow’s milk with 0.5 percent or 1.0 percent phospholipids per day, or a placebo. After six weeks, while there was no difference between any of the groups in response to acute stress, men over age 41 in the high-dose phospholipid group had better memory performance.

Reference: Nutrition Research; 2011, Vol. 31, No. 6, 413-20

From the March newsletter 2012

Don’t let stress get you down!

Maybe you never thought about your adrenal gland being stress regulators before, but they are. When your adrenal glands are working properly, they release hormones that help your body maintain balance during stress. Left neglected, they could be the reason you’re feeling fatigued.

Adrenal Stress-End supports your adrenal gland function to:

• Energize you even on the most stressful day*
• Manage excess stress*
• Combat stress-related fatigue*

This supplement features a combination of key nutrients including licorice to help balance levels of the stress hormone, cortisol, as well as L-tyrosine and adrenal polypeptide fractions to help revitalize the adrenal gland.* This highly absorbable predigested form of adrenal extract needs little or no further digestion so the body can reap their natural benefits quickly and easily.

To see more information on this or other products by Enzymatic Therapy, Van’s Health Foods in Livermore invites you to visit the website by clicking here.

*This statement has not been evaluated by The Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Saffron reduced anxiety

In this study, 35 women with normal sense of smell breathed saffron odor for 20 minutes. Half were pre-ovulation, the other half post-ovulation. Regardless of menstrual phase, saffron significantly decreased levels of cortisol, the hormone the adrenal glands release in response to stress.

Vitamin D reduced depression

Researchers in the study measured vitamin D in the diets of 81,189 women, aged 50 to 79, and followed up for three years. Overall, compared to those who got less than 100 IU of vitamin D per day, women who got a total of at least 800 IU of vitamin D per day from all sources were 21 percent less likely to have depressive symptoms. In a subgroup of women who did not have depressive symptoms at the start of the study, those who got at least 400 IU of vitamin D from food were 20 percent less likely to have depressive symptoms after three years.

Low levels of zinc in depression

Researchers thought that consistently low levels of zinc in the diet contribute to depressive symptoms. In this study of 3,708 men and women, while there was no link in men, women with low levels of zinc in the diet were more likely to have depressive symptoms than were women with normal zinc levels. Doctors also found an even greater tendency toward depressive symptoms in those taking anti-depressants whose zinc levels were low.

Reference: Phytomedicine; 2011, Vol. 18, No. 9, 726-30

From the March 2012 newsletter

Ginger lowered gut inflammation

Ginger has two antioxidant, anti-inflammatory compounds, called gingerols and shogaols, which earlier lab studies had found protected against colon cancer. In this study, 33 participants with normal chances of developing colon cancer, and no family cancer history, took 2,000 mg of ginger root extract per day, or a placebo, for 28 days. Doctors said that the dose was equal to 7/10-ounce of raw ginger, a safe and reasonable dietary amount.

Before and after the study, researchers analyzed colon tissue for signs of inflammation. While there was no change for placebo, the ginger group had 28 percent lower levels of an enzyme the body releases in response to inflammation, including the type of inflammation that occurs in the early stages of colorectal cancer. Doctors are calling for more study to determine how much this inflammatory enzyme needs to decrease to prevent colon cancer.

Reference: Cancer Prevention Research; 2011, Vol. 4, No. 11, 1929-37

From the March 2012 newsletter

Formulated For You

The nutrient needs of men and women can be vastly different - the same can be said for people under forty versus over forty. New Chapter’s formulation team takes exacting care with each nutrient in all of our targeted daily Multis to benefit the specific needs of the individual.

Nature’s Wisdom Delivered to You…as FOOD

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Van’s Health Foods, Livermore encourages you to learn more about this fantastic line of vitamin and mineral products. Click here to visit the New Chapter Organics website.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Intense, exhausting exercise produces oxygen free-radicals and inflammation that damages muscles. In this study, 20 athletes ran an ultra-endurance 31-mile mountain climb, with one group taking a placebo, and the other taking 30 mg of coenzyme Q10 two days before, 90 mg of CoQ10 the day before, and 30 mg one hour before the climb. Comparing measurements after the run to before, the placebo group had signs of inflammatory oxidative stress 100 percent higher: the CoQ10 group 37.5 percent higher. Doctors said taking CoQ10 before strenuous exercise decreases the oxidative stress and inflammation that damages muscles.

Reference: European Journal of Nutrition; October, 2011, Electronic Prepublication

From the March 2012 newsletter

Vitamin D reduces chances of cardiovascular disease in men

Researchers analyzed data on 118,864 men and women who began this study without cardiovascular disease and followed up for 19 years. While there was no link between vitamin D and cardiovascular disease in women, men who met the Dietary Reference Intake of 600 IU of vitamin D per day were 16 percent less likely to develop heart disease compared to men who got no more than 100 IU of vitamin D per day. Doctors think vitamin D may influence chemicals that regulate blood pressure, blood vessel flexibility, and may lower inflammation.

Pycnogenol, CoQ10 improve function in heart failure

In heart failure, heart muscles gradually weaken or stiffen, failing to pump enough blood to tissues and organs. In this study, 53 participants with stable heart failure, average age 61, took a daily combination of Pycnogenol plus coenzyme Q10, or a placebo. Three in four participants were also taking three or more prescription heart failure drugs. After 12 weeks, 14 percent of participants in the placebo group improved compared to 28 percent for Pycnogenol/CoQ10. All improvements were greater in the Pycnogenol/CoQ10 group, including lower systolic and diastolic blood pressure, lower heart rate, and lower rate of breathing. In the heart pumping capacity, the Pycnogenol/CoQ10 improved 22 percent compared to 4 percent for placebo. While there was little change for placebo, walking distance increased 3.3 times, and leg and foot swelling decreased significantly in the Pycnogenol/CoQ10 group.

Reference: American Journal of Clinical Nutrition; 2011, Vol. 94, No. 2, 534-42

From the November 2011 newsletter

Doctors in this study gave 60 healthy women, aged 40 to 60, 250 mg or 500 mg of citicoline per day, or a placebo. Citicoline occurs in all living cell and helps maintain healthy nerve-cell membranes and increases nerve-signaling chemicals. After 28 days, compared to placebo, women who took either dose of citicoline had better attention and more correct responses in mental performance tests. Summarizing their findings, researchers said citicoline may slow the normal cognitive decline that comes with aging, and improve attention deficits common in psychiatric disorders.

Reference: 66th Annual Meeting Society of Biological Psychiatry, San Francisco

From the November 2011 newsletter

Tocotrienols raised good cholesterol levels and signs of antioxidant activity

Doctors said that most prior research has focused on tocopherols, the most common form of vitamin E, and that tocotrienols, the other major form, may have greater antioxidant capacity. Both forms of vitamin E are fat soluble, and are found in plant-based foods such as wheat germ, sunflower, and safflower oils for tocopherols, and palm oil, cereal grains, and rice bran for tocotrienols.

In this study, 62 healthy people-half aged 35 to 49, the other half over 50-took a 160 mg supplement containing 74 percent tocotrienols and 26 percent tocopherols, per day, or a placebo. After six months, compared to placebo, levels of HDL, the “good” cholesterol, were much higher in the tocotrienol group. Also, in those over 50, signs of oxidative damage were lower. Blood levels of vitamin E were significantly higher in the younger group at three months and, after six months, in the over-50 group. Researchers also saw antioxidant enzyme activity increase in those who took tocotrienols.

Reference: Nutrition and Metabolism; 2011, Vol. 8, No. 1, 42

From the November 2011 newsletter

What is COPD?

The lungs contain air tubes that branch into thousands of smaller, thinner tubes that end in bunches of tiny round air sacs. Small blood vessels run through the walls of the air sacs, transferring oxygen from the lungs to the blood, and exchanging carbon dioxide for the lungs to exhale. In COPD, the air tubes and sacs lose elasticity, become damaged, inflamed or destroyed and vulnerable to upper respiratory tract infection (URTI). Cigarette smoking is the leading cause of COPD.

Echinacea plus micronutrients

In this study, 108 men and women with COPD and URTI, average age 66, took the antibiotic ciprofloxacin for seven days and then added a daily dose of echinacea, zinc, selenium, and ascorbic acid; or a placebo. After 14 days, compared to placebo, those who took echinacea plus micronutrients had far less severe and much shorter COPD flare-ups. Some participants reported sleep disturbances, which doctors said may be due to COPD.

Vitamin D improves lungs

Doctors said that people with COPD typically are deficient in vitamin D because they don’t get outdoors much and exercise little, and that there is a link between low vitamin D and weak muscles. In this lung rehabilitation study, 50 people, average age 67, with a history of COPD flare-ups took 100,000 IU of vitamin D per month, or a placebo. After three months, while the placebo group did not change, the vitamin D group saw levels of vitamin D increase from 22 to 53 ng/mL. The vitamin D group utilized more oxygen while the placebo group utilized less, and walking distance increased 118 feet in six minutes for vitamin D compared to increasing 36 feet for placebo.

Reference: Journal of Clinical Pharmacy and Therapeutics; 2011, Vol. 36, No. 5, 568-76

From the December 2011 newsletter

What is the optimal level?

Doctors from the University of Wisconsin, Madison, said that the medical community increasingly agrees the optimal level for vitamin D is at least 30 to 32 nanograms per milliliter of blood (ng/mL). Using that measure, three in four U.S. adults are likely low, and to reach the correct level, should take a least 1,000 IU of vitamin D3 per day, the most beneficial form.

Pro football players

Researchers in this study measured vitamin D levels in 89 black and white National Football League players during training camp and found 81 percent were abnormally low, Twenty-seven were deficient, with levels less than 20 ng/mL; and 45 were low, with 20 to 31.9 ng/mL. Only 17 players had at least 32 ng/mL of vitamin D, which doctors now agree is the minumum optimal level. Players with muscle injuries who had missed at least one practice or game in the prior season had much lower levels of vitamin D than non-injured players; the only significant difference between them, doctors said. African Americans tend to make far less vitamin D from sunlight than whites, and 93 percent of the black players had low levels compared to 31 percent for white players. While low levels of vitamin D may not have caused the injuries, the study “highlights a potential problem”, study authors concluded.

Was Mozart deficient?

Mozart suffered many infectious diseases and controversy surrounds his death. Researchers now think Mozart may have been deficient in vitamin D because he composed much of his music at night and slept during the day. The northern latitude of Vienna, Austria prevents making vitamin D from sunlight six months per year, and Mozart died in December, 1791 in the middle of the vitamin D winter, when his levels would have been very low.

Reference: American Orthopaedic Society For Sports Medicine; July, 2011, Abstract 46

From the December 2011 newsletter

SOD cut inflammation

Exercise is healthy, but also increases free-radical oxygen species, which can damage cell DNA, membranes, and proteins, particularly after strenuous exercise. In what researchers said was the first study of superoxide dismutase (SOD) and exercise, 19 professional rowing-team members took two 500 mg capsules of SOD per day, or a placebo, for six weeks. At the start and end of the study, the rowers performed a 2,000 meter maximum-effort test, with researchers drawing blood one minute and 24 hours after each test. Compared to placebo, levels of C-reactive protein-a sign of systemic inflammation-were much lower in the SOD group. Researchers concluded that SOD promoted antioxidant status and protected against increased inflammation in professional rowers.

Low-dose creatine reduced muscle-fatigue without weight gain

The kidney and liver naturally produce creatine, 95 percent of which resides in skeletal muscle. Researchers said creatine helps enhance athletic performance and builds lean-body mass. In this study, 20 healthy men and women, aged 19 to 23, took 14 mg of creatine per pound of body weight per day, or a placebo, for six weeks. Before and after the study, researchers tested body composition, maximum knee-extension strength at 180 degrees, knee-muscle fatigue, and blood levels of creatine. While the placebo group did not improve, the creatine group was 9 percent more resistant to muscle fatigue during high-intensity knee-extension exercises, saw creatine levels increase 182 percent, and did not gain weight.

Reference: International Journal of Sport Nutrition and Exercise Metabolism; 2011, Vol. 21, No. 2, 124-34

From the December 2011 newsletter

Omega-3 and blood clotting

When arteries to the heart become narrow or blocked due to plaque build-up, doctors may try to surgically widen the artery in a procedure called balloon angioplasty. After surgery, blood clots are more likely to form, raising chances for heart attacks. To avoid this, doctors give blood-thinning medications, and in this study, wanted to test the anti-clotting capacity of omega-3.

Fifty-four men and women, average age 63, with stable coronary artery disease and a recent successful balloon antioplasty, took the standard anti-clot medications aspirin and clopidogrel, with or without 460 mg of eicosapentaenoic acid plus 380 mg of docosahexaenoic acid (EPA/DHA) per day. Compared to those who did not take omega-3, the omega-3 group had fewer abnormal blood-clotting factors, better blood-clotting traits, and a more balanced and controlled clotting process. Doctors also observed less oxidative stress in the omega-3 group.

L-carnitine, blood clotting, and heart disease

People with chronic kidney failure who are on dialysis have increased chances of blood clots and heart disease. In this study, 36 participants on hemodialysis took 1,000 mg of L-carnitine per day, or a placebo. After 12 weeks, compared to the start of the study, while the placebo group had not improved, the L-carnitine group had lower levels of two key factors in heart disease: 41 percent lower levels of C-reactive protein-a sign of systemic inflammation-and less-elevated, more normal levels of fibrinogen, an inflammation-related blood-clotting agent.

Reference: Arteriosclerosis, Thrombosis, and Vascular Biology; 2011, Vol. 31, No. 7, 1696-702.

From the December 2011 newsletter

Antioxidants improve memory

In this long-term study, 4,447 healthy French men and women, aged 45 to 60, took a daily combination of antioxidants, or a placebo, for nine years. The antioxidant supplement contained 120 mg vitamin C, 6 mg beta-carotene equal to 10,000 IU pro-vitamin A, 45 IU vitamin E, 100 mcg selenium, and 20 mg zinc. Five years later, researchers measured cognitive performance in six memory and decision-making tasks.

Overall compared to placebo, the antioxidant group had better cognitive function, including 39 percent better long-term memory. In a subgroup of non-smokers, those who took antioxidants had 33 percent better word recall than placebo, and among those who began the study with low levels of vitamin C, word-recall improved seven-fold.

Omega-3 preserves cognitive function

Researchers said this is the first study to report lower chances of cognitive decline in those who took omega-3 supplements. At the start of the study, doctors measured the diets and cognitive performance in 1,475 adults without dementia, aged at least 55. Doctors tested again 1.5 years later and found those who took omega-3 fish oil supplements were 63 percent less likely to show signs of cognitive decline.

Summarizing their findings, study authors said the omega-3 fatty acids EPA and DHA may lower chances of cardiovascular disease, improve cerebral blood flow, decrease inflammation, and slow the progression of Alzheimer’s disease, all of which may help reduce the rate of cognitive decline.

Reference: American Journal of Clinical Nutrition; 2011, Vol. 94, No. 3, 892-9

From the December 2011 newsletter

Omega-3 Benefits

In the first study of omega-3 and anxiety, 68 healthy young medical students took 2,085 mg of eicosapentaenoic acid plus 348 mg of docosahexaenoic acid (EPA/DHA) per day, or a placebo of fatty acids typical in the American diet. Participants gave blood samples during low-stress periods and on days before exams. After 12 weeks, compared to placebo, the omega-3 group had 14 percent fewer signs of stress-related inflammation and 20 percent fewer anxiety symptoms, with no change in depressive symptoms. Doctors concluded omega-3 supplements may reduce anxiety in those without anxiety disorder.

Reference: Brain, Behavior, and Immunity; 2011, Electronic Prepublication

From the December 2011 newsletter

Vitamin C lowers asthma symptoms

There are two main causes of asthma: muscles around lung airways can tighten, and airways can become inflamed. Together, these changes constrict airflow in and out of the lungs, causing wheezing, coughing, and shortness of breath. Doctors said prior research on asthma and vitamin C was not conclusive, and in this study gave 60 children with asthma, aged 7 to 10, 200 mg of vitamin C per day, or a placebo. At the start and end of the study, researchers measured how much air each child could forcibly exhale, which asthma impairs.

Compared to the start of the study, while there was no change for placebo, older children with severe asthma who had been exposed to mold or dampness in their bedroom for more than one year before the study could expel 21 percent more air, and younger children with mild asthma who were not exposed to bedroom mold or dampness could expel 37 percent more air.

Reference: Clinical and Translational Allergy; 2011, Vol. 1, No. 9, Electronic Prepublication

From the December 2011 newsletter

Vitamins B1 and B2 reduce PMS

Researchers in this study collected diet information for five years from 3,025 women who began the study without PMS. After a total of 10 years of follow-up, 1,057 women developed PMS. Compared to women who consumed the least, women who got the most vitamin B1 (thiamine) were 25 percent less likely to develop PMS, and for vitamin B2 (riboflavin), were 35 percent less likely.

Calcium and vitamin D may reduce chances of serious skin cancer

There are two classes of skin cancer; non-melanomas such as basal and squamous cell, and more-serious melanomas. Earlier research linked higher levels of vitamin D with lower chances of non-melanomas, and doctors in this study wanted to test vitamin D against melanoma. Researchers gave 36,282 postmenopausal women, aged 50 to 79, 1,000 mg of elemental calcium plus 400 IU of vitamin D per day, or a placebo. After seven years of follow-up, while there were no differences between groups overall, in a subgroup of women who had had a previous non-melanoma skin cancer, those in the calcium-vitamin D group had 57 percent fewer melanomas than the placebo group.

Discussing the results, study authors said, “In preventive medicine, we want to target people most at risk for the disease. If you previously had a non-melanoma skin cancer, calcium plus vitamin D might reduce your risk for more deadly melanoma.”

Reference: American Journal of Clinical Nutrition; 2011, Vol. 93, No. 5, 1080-6

From the October 2011 newsletter

L-Theanine Used to Reduce Anxiety

Doctors in this study measured anxiety levels in 18 university students who then took 200 mg of L-theanine or a placebo. While there was no change for placebo or for students with minimal anxiety, highly anxious students who took L-theanine had slower heart rate, better visual attention, and faster reaction times. Researchers said that, unlike conventional anti-anxiety treatments, L-theanine did not increase drowsiness, slow reflexes, or impair concentration. L-theanine also increased alpha brainwave activity, the type that emerges when eyes close and the body and mind relax.

Reference: Journal of Functional Foods; 2011, Vol. 3, No. 3, 171-8

From the October 2011 newsletter

Creatine and exercise improved blood sugar control in type 2 diabetes

Creatine helps the body use energy efficiently, and in this study 25 obese participants with type 2 diabetes, aged at least 45 and physically inactive for at least one year, took 5 grams of creatine per day or a placebo. Everyone also participated in an exercise program three times per week that included treadmill warm-up, resistance and aerobic training, and stretching. After 12 weeks, while there was no change for placebo, the creatine group had much better long-term blood sugar control. Doctors analyzed long-term blood sugar control by measuring hemoglobin A1C, which fell from 7.4 before the study to 6.4 afterwards, a level that is better than those recommended by the American Diabetes Association or the American Association of Clinical Endocrinologists.

Reference: Medicine and Science in Sports and Exercise; 2011, Vol. 43, No. 5, 770-8

From the October 2011 newsletter