CHAPTER VII
Nutritional Supplements
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his chapter refers to vitamins and minerals—covering the basic supplements with general points and a few specific products. Greens and fruits should be the main source of vitamins, minerals, antioxidants, phytochemicals (phytonutrients), and fiber—containing vitamin A, carotenes, vitamin D, K, riboflavin (B2), pantothenic acid (B5), folate (folic acid), vitamin C (ascorbate or ascorbic acid). If we add meat, fish, seeds, nuts, and dairy products then we have included all the vitamins. The following vitamins deserve special comment: • Vitamin B3 (Niacin)—In a high dose (1-2 gm/day), is effective in lowering high triglycerides and raising low HDL. • Folate (folic acid) (tetrahydrofolate FH4)—Is intimately involved in amino acid metabolism especially homocysteine. A dose of 800 mcg per day will reduce the blood level of homocysteine. • Vitamin B12 (cyanocobalamin and methylcobalamin)—Is also involved in conversion of homocysteine to methionine. Vitamin B12 works with folate (tetrahydrofolate) to accomplish this conversion of homosysteine. Actually, many of the B vitamins and some minerals such as copper, manganese, magnesium, and iron are very critical for the action of many enzymes that are involved in metabolism of food (carbohydrates, fats, and proteins) as well as other important areas of body chemistry.
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A deficiency of vitamin B12 or folic acid results in elevation of blood level of homocysteine, which is associated with coronary heart disease and neurologic problems and with a serious type of anemia (metabaloblastic anemia). S-Adenasylmethionine is needed for several important conversions such as converting norepinephrine to epinephrine, guanidinoacetate to creatine, acetylserotonin to melatonin, among other important conversions.
Nutritional Supplements Antioxidants Part of the normal biochemical reactions in cells involves oxidation using oxygen. This results in oxygen radicals, which are compounds that contain a single electron. These compounds can cause damage to cell lipids, proteins and DNA. Inflammation from any etiologic cause, and other tissue responses to various pathologic factors, leads to production of oxygen radicals. Antioxidants additionally defend tissue against oxygen radical damage.
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Antioxidants are… Endogenous (in the body)—also called free radical scavengers A. Antioxidant scavenging enzymes 1. Superoxide dismutase (SOD) 2. Catalase 3. Glutathione Peroxidase B. Non-enzymatic Antioxidants 1. Uric Acid (Urates)—Degradation product of purines (primarily produced in the body and are part of what makes DNA and RNA) 2. Melatonin—Produced in the pineal gland. Plays role in sleep induction. Also acts as neutralizer of free radicals. Exogenous (Outside of the body, i.e. Dietary) A. Vitamin E—A fat soluble vitamin. Chemically more than one form (α alpha, β beta, and gamma Tocopherols). The most potent one is the alpha form. It is in whole grains, seeds and nuts, vegetable oils and brown rice. B. Vitamin C (ascorbic acid or ascorbate)—A water soluble vitamin. As a strong antioxidant, it also potentiates effects of vitamin E. Vitamin C, in addition, is involved in immunity, in collagen production, bone and joint metabolism, cancer prevention, wound healing, some hormone production, and gum health. It is found in citrus fruits
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and tomatoes, dark green leafy vegetables, cantaloupe, and strawberries. C. Carotenoids—Include β Carotene (precursor of vitamin A), lutein and zeaxanthin. Lutein and zeaxanthin are concentrated in the macula (i.e. the central portion of the retina of the eye). Macular degeneration is a common cause of blindness in older, otherwise healthy, Americans. It is found in green leafy vegetables, carrots, and some fruits such as apricots, cantaloupe, papaya, peach, watermelon, tomatoes, and cherries. D. Flavonoids—Found in red wine, green tea, and chocolate. Quercetin is a flavonoid that is found in the skin of many fruits and in onions. It has a strong anti-inflammatory effect and antioxidant property. ORAC (Oxygen Radical Absorbance Capacity) It was Denham Harman who first proposed the Free Radical Theory of Aging in the 1950s. Another expression is oxidative stress, which points to an imbalance between oxygen radicals and the ability of the system to neutralize them. ORAC is a method of measuring antioxidant power or effectiveness of various foods. ORAC was developed by The National Institute on Aging, a division of the National Institute of Health (NIH). The U.S. Department of Agriculture (USDA) has a list of ORAC values of food on its website at www.USDA.gov, with spices, berries and legumes high on the list. In general, fruits and vegetables have high antioxidant capacity. The ORAC value for an individual fruit or vegetable or other foods is based on one hundred grams or three and a half ounces of the substance. For long lists of ORAC values of foods, you may visit some of the following websites:
Nutritional Supplements • • • •
www.antioxidantchart.com www.antioxidantsforlife.net www.USDA.gov www.oracwatch.org From the list provided on antioxidantsforlife.net, the fruits with very high ORAC value include: • Acai • Prunes • Dark-skinned grapes • All berries • Pomegranate Vegetables with very high ORAC value include: • Cruciferous greens such as kale, Brussels sprouts, broccoli, etc. • Beets • Red bell peppers • Beans • Carrots Nuts with very high ORAC value include: • Walnuts • Pecans Herbs and spices high in ORAC value include: • Allspice • Cinnamon • Cloves • Ginger • Oregano • Rosemary • Sage • Thyme Seeds and grains with high ORAC value include: • Oats • Sunflower seeds
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For purpose of clarification, the numbers in parentheses are the suggested doses of the mineral if taken as a supplement. • Calcium (1000 mgm)—Vital for the well being of many vital organs including heart, nerve, muscle, blood, bone and teeth. Calcium is in milk and dairy products, as well as green leafy vegetables. • Magnesium (400-800 mgm chewable)—Use caution if kidney disease is present, too much can cause loose bowels. Important for bone, teeth, nerve and muscle, heart muscle function, as well as energy production and blood vessels. Magnesium is in green leafy vegetables, legumes, nuts, and whole grains. • Phosphorous—Bone metabolism, kidney function, and energy production. Phosphorous is in meats, fish, poultry and dairy products. • Chromium (200 mcg)—Important for blood sugar balance and, therefore, it has a favorable effect against insulin-resistance. It is present in meats and whole grains. • Vanadium (50 mgm)—Positive effects for blood sugar balance, bone and teeth health. It is present in buckwheat, black pepper, shellfish and mushrooms. • Cinnamon (1 gm)—Is not a mineral but is mentioned here as an important product for insulin-resistance and blood sugar balance. • Sodium—Is important for many vital functions including muscle contraction, conduction of impulse along the nerves, and acid-base balance. • Potassium—Is critical for nerve and muscle function including heart muscle, kidney, and adrenal function. It is present in fruits and vegetables especially bananas, tomatoes, cantaloupe, apricots, peaches, plums, strawberries, carrots, and oranges.
Nutritional Supplements • Iron(100 mgm)—Is necessary for production of hemoglobin which is the protein in the red blood cells which carries oxygen to all tissues. Thus, iron deficiency, which is much more prevalent in women (monthly loss of red blood cells in the menstrual periods), will cause less or deficient production of red blood cells which is a form of anemia. Iron is also important for the immune system. It is present in meats, liver, legumes, dark leafy vegetables and molasses. • Copper (2-3 mgm)—Is needed for many enzyme systems, energy production, bone and bone marrow, mental function, collagen production, etc. Copper is in dark green leafy vegetables, legumes, whole grains, meats, shellfish, and nuts. • Selenium (200 mcg)—Main function is as an antioxidant. Thus, there is benefit to the immune system and as an anticancer effect as well as some benefit for the thyroid gland. Selenium is in meats and fish, grains and vegetables. • Iodine (250 mcg)—Necessary for thyroid hormone production and breast health. Iodine is necessary for normal function of all cells in the body, but most of it goes to the thyroid gland and the breast. Iodine is in iodized salt, fish, and in seaweed (kelp). Deficiency leads to hypothyroidism. • Zinc (15-30 mgm)—Involved in a multitude of enzyme systems. Therefore, it is involved in function of the immune system, growth, reproductive system and hormone production, as well as others. Zinc is in red meat and shellfish, whole grains, nuts, legumes.
OTHER NUTRITIONAL SUPPLEMENTS • L-Arginine (8-10 gm/day in divided doses)—An amino acid that stimulates production of nitric oxide. Under influence of nitric oxide synthase enzyme folic acid stimulates the enzyme. Nitric oxide relaxes arteries resulting in increased blood flow. It also has a favorable effect on the cell layer lining blood vessels (endothelium).
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• CoEnzyme Q10 (50-100 mgm)—An antioxidant involved in cellular energy production. It is beneficial to heart muscle and is found in meats and seafood. • Alpha Lipoic Acid (50-100 mgm)—An antioxidant. It is important in augmenting the action of vitamin C and vitamin E and beneficial for energy production. It is found in red meat and liver, spinach and potatoes. • Phospholipids (Phosphatidyl Choline)—Is important for cell wall integrity. Other Supplements • DMAE (2-dimethylaminoethanol)—chemistry is similar to choline. Enhances some brain function (mental alertness, cognitive capacity). Also, reduces skin wrinkles primarily by increasing muscle tone. • Enzymes*—As we get older, frequently digestive enzymes may become reduced. This may result in indigestion. • Probiotics*—This supplement is of beneficial bacteria that may help reestablish a more favorable balance in the intestine for better health.
* Both these topics are extensively covered in Brenda Watson’s book titled Renew Your Life, published by Renew Life Press and Information Services