472 Preserving Muscle [21 May 2018]

A few weeks ago [#470 Nutritional Support for the Elderly] I mentioned several supplements that help preserve or rebuild muscle in the elderly. Let’s take a closer look at these.

The first is protein powder. Whey works best and is fine for nearly everyone even those with dairy issues. A whey protein will increase muscle, improve liver and kidney function, and increase white blood cell and lymphocyte count (reducing colds and flu infections by half).

Branched Chain Amino Acids (BCAAs) are special amino acids that do not require processing in the liver so can be used without stressing the liver or kidneys. They are particularly beneficial in preventing muscle loss in elderly or ill people and in enhancing healing of injuries including burns. BCAAs are available in tablet or powder form.

We usually think of creatine as a supplement for athletes and body builders but it is also beneficial for maintaining muscle in the elderly. Dr. Philip Rouchotas believes everyone over 70 should be supplementing with creatine daily. It will even prevent muscle atrophy in a limb that is in a cast from a fracture. Creatine is especially beneficial for neurodegenerative diseases. It will slow the progression and improve survival in ALS, and in Parkinson’s will improve upper body strength, improve mood, and most significantly slow the requirement for increasing doses of dopamine. A low dose of 2.5 g per day is perfectly safe for the kidneys.

Exercise, both aerobic and resistance, is essential in building and maintaining muscle, but without the above nutrients will not be nearly as effective. In one study adding whey protein doubled the amount of muscle gain from resisted exercise. Exercise of course has many other benefits which I have previously discussed including cancer prevention [#361] and increased life expectancy [#420].

But building muscle is only half the equation of strength. The other half is energy, which is produced in the mitochondria of our cells. B vitamins (or a good multi), coenzyme Q10, and Acetyl-L-Carnitine will all improve energy in the elderly; see my articles on mitochondria for more on these.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

464 Heart Health Protocol [26 March 2018]

A recent webinar by Dr. Philip Rouchotas, a naturopathic doctor practicing in Bolton, Ontario, described his protocol for heart health. This would be particularly beneficial for someone who has had a heart attack or been diagnosed with heart disease.

The base of the protocol is the Mediterranean Diet, with minor modifications. The landmark study published in 1999 found an amazing 56% reduction in all-cause mortality over 4 years compared to the diet recommended at the time by the American Heart Association. It contains plenty of vegetables and fruit, plus olive oil (2 tablespoons per day), and nuts (¼ to ½ cup per day of almonds, walnuts, pistachios). For meat it recommends fish frequently, poultry in moderation, and red meat occasionally.

Exercise: at least 30 minutes of moderate exercise (like walking) 5 times per week. A meta-analysis found that for people with heart disease, exercise reduced all-cause mortality by 24%, along with many other benefits.

Fish oil: 1,000 to 2,000 mg of omega 3 (EPA + DHA) daily. A large study from Italy published in Lancet in 1999 found that in heart attack survivors, 850 mg of omega 3 reduced sudden coronary death by 45% and all-cause mortality by 25%. A 2006 Japanese study found that 1800 mg worked even better.

CoQ10: 200 – 300 mg daily, divided. CoQ10 supports the mitochondria which create the energy which powers our muscles (and the heart is our most important muscle!). A large study in 2014 found that over 2 years 300mg of CoQ10 reduced cardiovascular deaths by 43% and all-cause mortality by 42%. A 2007 meta-analysis found that CoQ10 lowered systolic blood pressure by 16.6 and diastolic by 8.2, making CoQ10 the single most important supplement for blood pressure.

N-Acetyl-Carnitine: 1500-2000 mg daily, divided. This form of the amino acid carnitine also supports our mitochondria. Many human trials show benefits for cardiovascular health including faster healing from a heart attack and improved heart function.

Plant sterols: 1500-2000 mg daily, divided. A meta-analysis found that plant sterols reduced LDL (the “bad” cholesterol) by 10-14%, almost half of the 30% reduction expected from prescription statin drugs.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

408 Nutrients for Diabetic Neuropathy [21 Feb 2017]

Tingling, numbness or pain in the hands and feet are symptoms that affect 60-70% of people with diabetes. This condition is called diabetic neuropathy and is caused by excess sugar in the blood and cells.

Sugar molecules combine with protein and fat in our cells in a process called glycation. This is the same process that occurs when you toast bread or caramelize onions. The resulting sugar-protein compounds are called Advanced Glycation End Products (AGES). These AGES attack the myelin sheath that surrounds nerves and the nerves themselves, and also trigger an inflammatory response. The result is numbness, tingling and pain. The peripheral nerves in our hands and feet are the longest and thinnest so are the most affected.

There is much you can do to prevent and even reverse diabetic neuropathy naturally. The most important thing is to control blood sugar levels; avoiding refined carbs. Other helpful lifestyle choices are to keep blood pressure under control, stay active, manage stress, and don’t smoke. Supplements that have shown promise include:

• Benfotiamine, the fat soluble form of B1, has been shown to reduce the production of AGES, improve nerve function and peripheral sensation, and reduce nerve pain
• Alpha Lipoic Acid (ALA) is an antioxidant that inhibits glycation by converting more glucose into energy (which most of us could use!), improves blood flow to nerve cells, and reverses nerve dysfunction caused by high sugar levels (see #89 Nov 2010)
• Acetyl L-Carnitine, an amino acid, improves nerve function relieves diabetic pain and promotes nerve regeneration (see #239 Oct 2013)
• Methylcobalamine, the active form of vitamin B12, helps rebuild the myelin sheath and peripheral nerves and protect them from further damage (see #339 Oct 2015)
• Vitamin B6 promotes the synthesis of neurotransmitters necessary for healthy nerve function
• Omega 3 (fish oil) and GLA (evening primrose oil) are anti-inflammatory and reduce numbness, tingling and pain (see #388 Sept 2016)
• Capsaicin cream applied topically may temporarily relieve pain

Be patient - it often takes several weeks to see improvements as the nerves heal.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

406 Collagen Supplements [6 Feb 2017]

In August 2014 [#280] I wrote about collagen and the silica supplement sh-OSA (BioSil) that stimulates our body’s production of this important protein. A few months later in October 2014 [#289] I discussed the benefits of bone broth, one of which is to promote collagen production. This week I want to revisit the topic and discuss collagen supplements.

Collagen is important for our health for many reasons:
• It is the most abundant protein in the body making up 25% of our body weight (yes, that’s one quarter!)
• It is an essential component of bone, skin, muscle, cartilage, tendons, ligaments and the lining of the digestive tract
• It provides the “glue” for bone minerals, keeping bones strong & resilient
• It is essential for repairing broken bones or soft tissue injuries
• It keeps skin elastic, smooth and wrinkle free

Taking collagen supplements provides the amino acids you need to produce collagen in your body. It also provides these amino acids for other vital functions that, if in short supply, our bodies will steal from the collagen in our joints and bones. Thus collagen supplements can prevent osteoporosis and osteoarthritis.

In summary, you should take a collagen supplement to:
• prevent or reverse osteoporosis
• prevent or reduce joint pain or stiffness
• promote healing of broken bones or injuries
• increase performance and reduce joint pain in athletes
• heal the digestive tract and prevent leaky gut syndrome
• have supple and younger looking skin

Collagen supplements come in powder, liquid and capsule form. The best type is called hydrolyzed collagen, meaning that the large collagen molecules are broken down into smaller more easily digested pieces called peptides.

Hyaluronic acid [#15 June 2009] and vitamin C are also required for collagen production. Both are available as supplements. Anthocyanins, flavonoids found in dark fruit and berries, assist collagen in forming strong connective tissue.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner. Find this article on my website for links to sources and further reading.

318 How to Raise Glutathione [11 May 2015]

I have previously written about glutathione (#304), explaining why it is the most important antioxidant in your body. A few weeks ago (#315) I promised to show you how to raise your glutathione levels.

To review: glutathione is composed of three amino acids – L-cysteine, L-glutamic acid and glycine, and the mineral selenium. Cysteine is a sulfur-containing amino acid. Simply taking glutathione supplements does not raise glutathione levels – it is broken down in digestion; we have to consume the precursors and let our bodies synthesize it where needed.

Of the three amino acids, cysteine is the hardest to get from our diet. Free cysteine, like glutathione, is broken down in digestion. Two special forms do survive the digestive process: N-Acetyl-Cysteine (NAC) and bonded cysteine (also called cystine). NAC is available as a supplement and in higher doses as a prescription drug. It is commonly used in clinical situations but has some side effects and safety concerns, so is not recommended for general use or for children. Cystine is found in whey from raw cow’s milk, processed in a special way to avoid breaking the sulfur bonds. Regular whey supplements will not contain any cystine.

Other factors required to increase glutathione include:
• Selenium – a co-factor for the enzyme glutathione peroxidase
• Vitamins B1 & B2 – help maintain glutathione in its active form
• Vitamins B6 & B12 – play a role in glutathione synthesis
• Folic acid – directs cysteine into production of glutathione rather than homocysteine (a risk factor for heart disease)
• Vitamin C – supports glutathione production and activity
• Vitamin D3 – increases glutathione production
• Vitamin E – protects and recharges glutathione
• Minerals magnesium and zinc – also essential for glutathione production
• Silymarin from the herb milk thistle – has been shown to increase glutathione

Source: Immune Health Solutions website. Be sure to scroll down and watch the Dr. Mark Hyman video clip.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

309 The Tryptophan Story [9 March 2015]

I’ve been rereading a 2003 book by Jeffrey M. Smith: “Seeds of Deception – Exposing Industry and Government Lies about the Safety of the Genetically Engineered Foods You’re Eating”. Smith devotes Chapter 4 to the story of tryptophan (download the book here).

It is well known by genetic scientists, though rarely if ever acknowledged by the industry, that a common hazard of genetic engineering is the creation of new toxins or increased levels of known toxins. The tryptophan story is a good example of this phenomena.

The story begins in 1989 with an epidemic in the United States of a never before seen syndrome which included severe muscle pain, swelling, and a marked increase of a white blood cell called eosinophils. The CDC named it Eosinophelia-Myalgia Syndrome (EMS). The cases of EMS were linked to a tryptophan supplement manufactured by a Japanese pharmaceutical company, Showa Denko. Tryptophan is commonly extracted from fermented bacteria cultures. In December 1988 Showa Denko had started using a new genetically altered bacterium strain which greatly increased the production of tryptophan. No tryptophan by any other manufacturer was linked to EMS. Showa Denko eventually destroyed this bacteria strain and paid over $2 billion to more than 2,000 victims of EMS.

Michael Osterholm, one of the authors of an EMS study published in the New England J. Med., pointed out the obvious connection between the new strain of bacterium and EMS in an August 1990 Newsday article. The FDA immediately jumped to the defense of genetic engineering, blasting Osterholm for “propagating hysteria”. Instead of investigating the possibility of contamination by Showa Denko’s new bacterium, the FDA used the situation to attack the supplement industry, calling it “health fraud schemes”. The FDA successfully called for a ban of all tryptophan supplements except by subscription. Health Canada followed suit making tryptophan available in Canada by subscription only. This ban was not lifted until 2001 in the USA and 2011 in Canada. I wonder: if a contaminated batch of Aspirin killed 40 people, would all ASA products be banned for 10 or 20 years?

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

304 Glutathione [2 Feb 2015]

Last week I mentioned glutathione as an important antioxidant protecting the mitochondrial DNA. It’s worth taking a closer look at its roles and what we can do to promote its production.

The main function of glutathione is to neutralize free radicals and peroxides inside the mitochondria and cell cytoplasma before they can do damage. It also recycles other antioxidants, extending their useful lives, and helps detoxify the cells of the body, especially the liver.

Glutathione is not considered an essential nutrient because it is synthesized in the body – in all cells but mostly in the liver. It is made of three amino acids: L-cysteine, L-glutamic acid and glycine. Cysteine is relatively rare in our food so is a limiting factor in glutathione production. How can we increase our glutathione production?

Glutathione levels cannot be increased by supplementing with glutathione itself as it is broken down in the digestion process. Likewise cysteine, taken as a single amino acid, is destroyed in digestion. There are two ways around this dilemma: NAC and cystine. N-Acetyl-Cysteine (NAC) and cystine are forms of cysteine that survive the digestive process and are readily converted to glutathione. NAC is available as a supplement in capsule form but needs to be taken several times a day for best results. Possibly the best form of cysteine supplementation is with cystine, available in a specially processed undenatured whey protein isolate.

The trace mineral selenium [see #208] is a cofactor for the enzyme glutathione peroxidase, one form of glutathione, so is often classed as an antioxidant along with several vitamins. Vitamin D and SAMe both increase glutathione production. ALA [see #89 and #90] has similar antioxidant and detoxification functions to glutathione, and helps protect glutathione. Silymarin, the active ingredient in milk thistle, also protects glutathione. Certain foods containing sulfur rich amino acids (asparagus, broccoli, avocado, spinach and garlic) also improve glutathione levels.

So why would you want to increase your glutathione levels? To enhance your immune system, detoxify your cells and liver (for example if you use acetominophen on a regular basis), increase your energy and feeling of well-being, and to slow or even reverse the aging process.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

302 Mitochondria Nutrients [19 Jan 2015]

Last week I wrote about a book by Lee Know, ND, called “Life – the Epic Story of our Mitochondria”. In it I was impressed by the interrelationship among the many nutrients required for mitochondria to function properly and produce the energy our bodies need for health.

The TCA Cycle which converts glucose and fatty acids to acetyl-coA requires vitamins B1, B2, B3 & B5, minerals iron, sulfur, magnesium & manganese, the amino acid cysteine and alpha lipoic acid (ALA). The Electron Transfer Chain (ETC) which converts the acetyl-coA to ATP energy has CoQ10 (#159 Apr 2012) as one of its essential steps. The ETC also requires vitamins B2 & B12 and minerals iron, sulfur, copper & zinc.

The amino acid L-carnitine (#168 June 2012) is essential for moving long chain fatty acids into the mitochondria where they can be burned for energy. Oxygen is essential for efficient production of ATP by oxidative phosphorylation and requires iron in the form of hemoglobin for transport to the cells. Without adequate oxygen ATP is produced anaerobically resulting in the buildup of lactic acid (causing muscle pain including angina) which requires carnitine to clear it.

In addition to its role in the TCA cycle, ALA is necessary for the production of the antioxidant glutathione. Glutathione is the most important antioxidant in the mitochondria (more on this next week). ALA is also essential for regenerating NADH back to NAD+ so the first step in the ETC can be repeated. As I explained in an earlier article on ALA (#89 Nov 2010), only the R(+) isomer of ALA is bioactive.

Creatine holds and donates the phosphorus ion to convert ADP to ATP; when used as a supplement creatine increases endurance in athletes and improves brain and heart function.

A deficiency of any of these nutrients slows the production of ATP energy in the mitochondria causing fatigue and the reduced function of the organ(s) involved. That’s why there is no simple answer to the question “Why do I feel so tired all the time?”

Next week – free radicals and the mitochondrial theory of aging.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

270 Atherosclerosis & Vitamin C [2 June 2014]

Among his many accomplishments, Linus Pauling developed a theory and treatment for atherosclerosis – the formation of artery plaque.

Pauling believed that cardiovascular disease begins with a vitamin C deficiency. Vitamin C makes up an integral part of cell walls, including blood vessels, and a deficiency weakens the walls making them more susceptible to damage. Damaged vessel walls are repaired with deposits of plaque which can build up and eventually impair blood flow to the heart.

Plaque is composed of many substances including fibrinogen, cholesterol, lipoproteins and other fatty molecules. A specific lipoprotein, LPa, acts as the glue to hold the plaque to the artery walls. Receptor sites for the amino acids lysine and proline on the LPa molecules account for its stickiness.

Pauling’s treatment was high doses of vitamin C (he preferred ascorbic acid over ascorbates) and the amino acids lysine and proline. Vitamin C increases the strength of the blood vessel walls, preventing further damage, and also prevents lipid peroxidation and LDL oxidation which contribute to atherosclerosis. The two amino acids fill the LPa’s receptor sites making them less sticky and also help vitamin C with collagen production, necessary for strong blood vessel walls. This protocol not only prevented atherosclerosis from getting worse but after about a year on the program began to reverse it as the amino acids broke up the plaque and the vitamin C repaired the damaged artery walls.

Pauling’s therapeutic protocol used very high doses: 10-18 g daily of ascorbic acid (to bowel tolerance), 5-6 g of lysine and 2 g of proline. Dr. Gifford-Jones’ formula (Medi-C Plus), based on Pauling’s protocol, uses 2-4 g vitamin C and 1.3-2.6 g lysine. This may still seem like a high dosage but it’s not really. I have previously written about vitamin C (#33 Vitamin C & Immunity) – how most animals except humans and apes are able to produce their own C and do so in much higher quantities than we can supplement. A 1993 study from the Research Institute at the Toronto Hospital for Sick Children showed that the daily requirement for lysine – from diet & supplements – is 37 mg per kg body weight (at 90kg I would need 3364 mg or 3.4g lysine).

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

267 Lactose Intolerance – a new treatment [12 May 2014]

About 70% of the world’s human population loses the ability, as adults, to produce lactase, the enzyme which breaks down lactose (milk sugar). In cultures such as ours where dairy is a part of the normal diet, this creates a problem. Typical symptoms observed within an hour or two of consuming milk sugar include abdominal pain, bloating, flatulence, nausea and diarrhea. There are two strategies to deal with lactose intolerance – dietary avoidance and lactase supplements.

Now there is a third option. Just this year a new product has been approved in Canada for the treatment of lactose intolerance. Sulmedol®, a special form of sulfur, actually restores the ability to digest lactose by reactivating lactase production in the intestine. It was accidentally discovered in 2003 by Dr Airudin Khan at the U. of Western Ontario, London, who was studying homocysteine levels. Sulmedol® works in two ways: by reactivating the genes that control lactase production, and by increasing the production of the amino acid L-Cysteine, an essential component of the lactase enzyme.

The treatment requires taking 2 capsules daily, while avoiding all sources of lactose, for 4 to 12 weeks. Lactose intolerance is tested at 4 weeks and every 2 weeks after that until symptoms have disappeared. The program is continued for another 4 weeks and then stopped. You should then be able to consume dairy symptom-free. Some people may need to repeat the treatment in a few years. The treatment is not effective for true dairy allergies involving the immune system.

In a clinical trial, 90% of 41 adults tested had their lactose tolerance restored after 12 weeks (some sooner). Most remained tolerant for a median of 76 weeks without further treatment. Side effects were minimal – three people experienced some bloating and flatulence during the treatment phase.

Sulfur is the third most abundant mineral in the body, after calcium and phosphorus. Other expected benefits from taking the sulfur supplement would be lowered homocysteine levels (implicated in heart disease, osteoporosis and brain dysfunction) and increased glutathione, arguably the most important antioxidant in our cells. Healthy skin hair and nails all require sulfur containing amino acids.

Source: www.sulmedol.com and lecture by Marva Ward, CNP.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

239 New Hope for Neuropathy [21 October 2013]

Neuropathy is a painful condition caused by damage to the nerves. Symptoms include: numbness and tingling; inability to feel temperature; and intense, often crippling, pain.

Neuropathy can be caused by traumatic injury to the peripheral nerves or spinal cord; diabetes; chemotherapy; stroke; certain auto-immune diseases like Multiple Sclerosis; and some viruses including HIV. Neuropathy often responds poorly to normal analgesics so antidepressants, steroids, and opioid drugs are often used to manage the pain. Unfortunately with chronic use, these often develop significant unwanted side effects.

But there is hope. Researchers testing an amino acid, acetyl-L-carnitine (ALC), are finding that it effectively relieves the pain of neuropathy but even more importantly, it also assists with repair of the damaged nerves and reverses numbness. People with neuropathy were able to feel their arms and feet again within a year of starting ALC. And all this without long-term side effects.

Acetyl-L-carnitine has also been used, with varying success, for a variety of neurological conditions including Alzheimer’s, memory loss, depression, alcoholism, and Down syndrome. It is also touted as an aid to weight loss and men’s sexual function, but there is little evidence to support these uses.

ALC is a non-essential amino acid, meaning that your liver can synthesize it from another amino acid (lysine). But as we age and our health deteriorates our ability to create ALC diminishes.

ALC is mostly found in meat, especially lamb. ALC is available as a supplement in Canada without prescription. ALC is a special, more bioavailable, form of L-carnitine and appears to work better for this purpose. Alpha-lipoic acid, vitamin C and a B complex, taken along with ALC, may improve its effectiveness.

Caution: medical supervision is strongly recommended for anyone considering taking ALC who is taking blood thinning medication, certain cancer or HIV medications, or has a severe mood disorder (eg Bipolar Depression).

Sources
This Amino Acid Reverses Nerve Damage Institute for Natural Healing, October 2013
L-Acetylcarnitine: A Proposed Therapeutic Agent for Painful Peripheral Neuropathies Current Neuropharmacology, July 2006
Acetyl-L-carnitine (levacecarnine) in the treatment of diabetic neuropathy. A long-term, randomised, double-blind, placebo-controlled study.
Acetyl-L-carnitine improves pain, nerve regeneration, and vibratory perception in patients with chronic diabetic neuropathy: an analysis of two randomized placebo-controlled trials. Diabetes Care, Jan 2005
The Therapeutic Effects of Acetyl-L-Carnitine on Peripheral Neuropathy: A Review of the Literature. Natural Medicine Journal 8/1/2010

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner. See this article on my website for links to sources and further reading.

186 Amino Acids & Mood Disorders [9 October 2012]

Customers at my store often ask for certain supplements – usually single amino acids or other neurotransmitter precursors – to help with mood disorders. For example: tryptophan and melatonin for insomnia; theanine and 5-HTP for anxiety; or tyrosine and glutamic acid for depression. These can be effective and safer than pharmaceuticals but still don’t get at the root cause of the problem.

Dr. Jonathan Wright in his website Nutrition and Healing recommends testing for amino acid levels and supplementing with a customized supplement that includes all eight essential aminos. This is preferable to just taking one or two because balance is critical with aminos. Then he takes it a step further and looks for possible causes of amino deficiencies. It may be a diet lacking high quality protein, low stomach acid, insufficient pancreatic enzymes, gluten sensitivity or food allergies. Another possible root cause is dysbiosis – a lack of beneficial bacteria in your intestines (see my column #147 “The Brain-Gut Connection”).

If you think you might benefit from amino acid supplementation, ask your doctor for an amino acid level test. If that is not possible, a compromise would be to take an amino complex along with one or two of the aminos you think would help you. Dr Wright recommends B12 & folic acid supplementation along with the aminos. Betaine hydrochloride and digestive enzymes will help with protein digestion. A good probiotic program will restore beneficial gut flora. A fish oil supplement would be another good addition to your mood enhancement program. For more ideas see my columns #24 “Food & Mood”; #74 “Depression”; #75 “Omega 3s & Depression”; and #167 “Zesty or Tranquil”. These are available from my website (see below). It may take several months for your body to build up the neurotransmitter levels back to normal, so don’t give up too soon.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

182 Boosting Nitric Oxide [10 Sept 2012]

In the last two columns I wrote about the health benefits of Nitric Oxide (NO) and why we need more as we age. This week let’s look at how to increase our levels.

L-arginine is a nitric oxide donor and supplementing with this amino acid has been touted as the best way to increase NO levels (see June 11 column #169). But there are problems with L-arginine – it shouldn’t be used by people who have had a heart attack or who have atherosclerosis. Also the chemical pathway to convert arginine to NO doesn’t work so well in people over 40 – the very ones who need it the most. Fortunately there are foods, and a new supplement, that use different enzyme pathways that are safer and more effective.

Certain vegetables, the dark leafy greens, are rich in nitrate and nitrite which the body can convert to NO. An analysis of the factors in the Mediterranean diet found that the most significant food was not olive oil, fish or beans but vegetables, particularly those high in nitrates. Vegetables which are highest in nitrates (in decreasing order) include spinach, kale, Swiss chard, chicory, bok choy, beets, lettuce, cabbage, cauliflower, carrots and broccoli. Other foods which promote the production of NO (but do not contain much nitrate) are apples, pomegranate juice, red wine, dark chocolate, black and green tea and fish oil. Watermelon contains L-citrulline, an amino acid that converts to L-arginine in the body. Citrulline has been found to be safer and more effective at raising NO levels than arginine.

The new supplement for raising NO levels is called Neo40. It contains L-citrulline, vitamin C, beet root and hawthorn (beet root and hawthorn are very high in nitrates). Neo40 is mixed with saliva in the mouth to convert nitrates to nitrites. A recent study found Neo40 to be much more effective than L-arginine in raising blood levels of nitrite which is a biomarker for NO levels.

For more information on nitric oxide and Neo40 see www.neo40.ca and a book called “The Nitric Oxide (NO) Solution” by Nathan S Bryan and Janet Zand, 2010. For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

170 Lysine – the “Cold Sore Cure” [18 June 2012]

Lysine is one of the eight essential amino acids, meaning that we must obtain all our daily needs in our diet. That is usually not a problem as lysine is found in meat, fish, poultry, eggs, pulses (lentils, beans and peas) and dairy. A vegan diet depending on grains for protein would be deficient in lysine, so it is commonly added to animal feed.

Lysine is an essential building block for all protein in the body, including hormones, enzymes and antibodies. It is important for increasing muscle and in the healing of wounds or surgery. Lysine plays a role in calcium absorption and is essential in the production of collagen, a protein found in skin, tendons and cartilage. Lysine also helps regulate serotonin, one of the anti-anxiety neurotransmitters I discussed in column #167.

Lysine is sometimes taken as a supplement to help fight infections of herpes simplex virus which causes cold sores. For this purpose, lysine is often taken in a formula along with zinc, vitamin C, bioflavonoids, and immune-supporting herbs like garlic, echinacea and goldenseal. Studies have found that a diet high in lysine and low in arginine reduces the frequency and severity of herpes outbreaks.

Lysine appears to inhibit herpes infections by suppressing arginine, the amino acid I wrote about last week, which is essential for the virus to replicate. Arginine and lysine compete with each other for absorption, so increasing lysine will create a relative deficiency of arginine. So if you are taking lysine for this purpose, you should avoid supplementing with arginine and temporarily reduce consumption of foods high in arginine (see list in last week’s column). Because arginine is also important to our health, long-term supplementation of lysine is not recommended.

Speaking of arginine, two functions that I missed mentioning last week are:
• arginine enhances the immune system by stimulating the thymus gland to increase production of B and T cells
• arginine stimulates the pituitary gland to produce human growth hormone (HGH)

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

169 Arginine – the NO Precursor [11 June 2012]

Arginine is an interesting amino acid. It is considered “essential” (meaning it is required in our diet) in infants and children whose synthesis pathways are undeveloped, and “conditionally essential” (meaning that some is required in our diet) in adults. Arginine is usually sufficient in our diets – it is found in meat, poultry, dairy, seafood, whole grains, nuts, seeds and even chocolate – but in certain situations is also taken as a supplement. As with all amino acids, look for the L-arginine form.

An important function of arginine is the production of the gas nitric oxide (NO). NO lowers blood pressure by relaxing the smooth muscles of the endothelium (lining of the blood vessels) thus dilating the arteries. This process increases blood flow when partially blocked arteries to the heart cause angina pain, or to the leg muscles cause intermittent claudication. Nitroglycerine works similarly in treating angina by releasing NO. NO is also essential for penile erections, so arginine is often used for erectile dysfunction.

Arginine has several other uses. Taken with RNA and the essential fatty acid EPA, arginine improves wound healing, especially bone injuries, and shortens post-surgery recovery time. Arginine is sometimes taken along with ibuprofen for migraine headaches. Arginine also plays an essential role in the detoxification and elimination of ammonia through the liver and kidneys.

There are several important cautions regarding arginine supplementation:

·         do not take arginine if you have had a recent heart attack

·         arginine may be helpful with congestive heart failure, but use with medical supervision.

·         take under medical supervision if you are on prescription drugs for high blood pressure or angina

·         stop two weeks before surgery, resume a few days after

·         women: avoid during pregnancy and breastfeeding

·         men: use caution if you take arginine along with sildenafil (Viagra) as the combination may lower blood pressure too far

·         avoid if you are subject to cold sores as arginine reduces the absorption of another amino acid, lysine, which is believed to play a role in combating herpes simplex infections.

Despite all the precautions, arginine supplementation can be safe and effective in certain conditions. I’ll explore more about lysine and its relationship with arginine next week.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner. 

168 L-Carnitine – the Energy Booster [4 June 2012]

Continuing the series on amino acids, this week we will look at carnitine. Carnitine is synthesized in our livers from two other amino acids, lysine and methionine. It occurs in two forms, D- and L-, with L-carnitine being the biologically active form.

An important function of L-carnitine is to facilitate the breakdown and transport of long-chain fatty acids from the cell plasma into the mitochondria where they can be burned for fuel, creating energy in the form of ATP. Studies have also found that carnitine:

·           reduces fat mass and increases muscle mass

·           increases energy & endurance

·           reduces fatigue, including those with Chronic Fatigue Syndrome

·           reduces triglycerides and cholesterol levels

·           increases osteocalcin, the hormone responsible for building new bone

·           acts as a strong antioxidant protecting the brain and spinal cord

·           improves mental alertness, memory, and mood

·           improves insulin resistance

·           improves male fertility by increasing sperm count & motility

·           is often deficient in vegetarians

·           may need to be supplemented in pregnancy.

Carnitine is found in most muscle meats, but is particularly high in lamb and beef. It is a popular supplement for weight loss and body building. Carnitine has only recently (December 2011) been approved by Health Canada for sale in Canada without prescription. Caution: people on prescription blood thinners should only take carnitine under medical supervision.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner. 

167 Zesty or Tranquil? [28 May 2012]

Two weeks ago I mentioned that one of the functions of amino acids is to act as precursors to neuropeptides (NPs) and neurotransmitters (NTs). Neuropeptides are short chains of amino acids found in neurons (nerve cells) that control many body functions including pain. One called Substance P transmits pain from the peripheral nervous system to the central nervous system; other NPs called endorphins block this transmission. Opiate drugs like morphine are similar to and work like endorphins.

Neurotransmitters are chemicals that transmit signals between nerve cells. They control our mood and certain physiological effects such as appetite, sleep, heart rate and temperature. NTs are divided into two classes depending on their effect on our mood – excitatory and inhibitory.

The main excitatory NTs are epinephrine (adrenaline) and norepinephrine. Released during high stress they prepare our bodies for “fight or flight”. The amino acids phenylalanine and tyrosine are precursors to dopamine, another excitatory NT. In the right balance excitatory NTs elevate our mood, improve our memory and ability to focus, and increase energy and sex drive; they could be called the “Zesty Neurotransmitters”.

The main inhibitory NTs are GABA and serotonin. The amino acid taurine is a precursor to GABA, and L-theanine, an amino acid abundant in green tea, promotes the production of GABA. The amino acid tryptophan is converted in our bodies to 5HTP which in turn is a precursor to serotonin. The inhibitory NTs reduce tension and anxiety, calm and relax our mood, improve sleep, and enable us to handle stress; they could be called the “Tranquil Neurotransmitters”.

Optimum emotional health requires a balance of the “zesty” and “tranquil” NTs. Which do you need more of in your life? Caution: people with serious mood disorders (bipolar, severe depression) should not experiment with supplemental neurotransmitters without medical supervision.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

166 Branched Chain Amino Acids [21 May 2012]

Last week we looked at amino acids as the building blocks (think Lego) of protein, and learned that nine are considered “essential”. Three of these form a special class – the branched chain amino acids (BCAA): leucine, isoleucine and valine. Their name comes from the shape of the molecule having a branched rather than linear form.

The BCAAs are the only amino acids that can be metabolized directly in muscle tissue; all the others require processing by the liver. This gives the BCAAs special nutritional properties in two rather different areas. For athletes, BCAA supplementation:
• increases muscle growth
• improves endurance
• speeds recovery from muscle damage due to intense training.

For the ill or elderly, BCAA supplementation can be used to:
• prevent muscle loss in elderly or ill (cancer, ALS) people with loss of appetite, without stressing the liver or kidneys
• maintain and rebuild muscle in people recovering from anorexia nervosa
• enhance healing of injuries including burns
• prevent muscle loss from prolonged fasting (e.g. the Master Cleanse).

Branched chain amino acids are available as a supplement in powder or capsule form. Research shows that L-Leucine is the most important of the three for protein synthesis and muscle building. Consumerlab.com reports no toxicity with BCAA supplementation.

Source: www.exrx.net/Nutrition/Supplements/BCAA.html

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

165 Amino Acids [14 May 2012]

Amino acids are called the building blocks of protein. Our bodies use twenty different amino acids (AAs) in making protein. Nine are called “essential” meaning we must obtain them in our diet. The other eleven can be synthesized from others so are called “non-essential”. Some of these non-essential AAs, are considered “conditionally essential” because our ability to synthesize them is limited, so a dietary source may be required for them as well. Four of these - cysteine, taurine, tyrosine, and arginine - are essential in infants and children, whose synthesis pathways are still undeveloped.

These 20 amino acids are specific for each function, so if we are deficient in even one our health can suffer. In addition to the proteins that make up tissues like skin, hair, nerves, the brain, organs, muscles and even bones, amino acids are also an essential component of enzymes, hormones and neurotransmitters.

Our dietary source of amino acids is protein, which is broken down in the acidic environment of the stomach into individual amino acids. If our stomach acid is insufficient, protein digestion may be incomplete resulting in amino acid deficiencies. Different proteins contain different amino acids and in different amounts; to ensure sufficient intake of all AAs, you should eat a variety of animal and plant protein foods. Amino acid supplements, in powder or capsule form, are available as complete formulas to ensure a balance of all the AAs, or as single amino acids for specific deficiencies or health problems.

Most amino acids come in two forms, called isomers, where one is a mirror image of the other. The L form is the natural one which works best for almost all functions; the D form is artificially synthesized and does not work as well. In choosing amino acid supplements, look for the L form, e.g. L-Lysine.

Watch for more columns on amino acids in the coming weeks. Next week – Branched Chain Amino Acids, beneficial for building and maintaining muscle in athletes and the elderly.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.