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.

403 Humic & Fulvic Acids [16 Jan 2017]

I have a rather unique supplement on my shelves that I wanted to learn more about so chose it for my topic this week. Humic and fulvic acids are organic compounds found in soil, peat, and water sediments. A particularly rich deposit in New Mexico dating from the Cretaceous Period (100mya) is mined to create a supplement for human use.

The main ingredients are humic and fulvic acids. The supplement also contains traces of amino acids, vitamins, minerals, plant enzymes and other organic compounds (organic in the chemical sense meaning that it contains carbon).

Humic and fulvic acids are known to benefit human health in many ways:
• Source of trace minerals in a readily available organic form
• Stimulates mitochondrial production of ATP
• Protects mitochondrial membranes from oxidative damage
• Reduces loss of ATP and CoQ10 levels during heavy exercise
• Acts as prebiotic feeding good bacteria in the gut
• Reduces pain and inflammation
• Improves immunity by increasing T-lymphocytes and neutrophils
• Inhibits viral infections including rhinoviruses, influenza and Herpes simplex
• Increases elimination of toxic heavy metals while improving absorption of nutritional metals like iron and zinc
• Blocks stress hormones
• Increases oxygenation of the blood

Here are how these benefits are experienced by users:
• Relief from joint pain and stiffness
• Reduced soreness and faster recovery from work or sports activity
• Increased energy & stamina
• Improved immunity from colds and flu
• Improved mood, reduced anxiety, increased alertness
• Most people noticed the benefits in 1 or 2 weeks

In over 10 years of research, humic and fulvic acid supplements have been found to be completely safe and do not interfere with any medications.

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.

339 Vitamin B12 – the Cobalamins [5 Oct 2015]

B12 is the most structurally complex of the vitamins and the only one which contains a trace mineral – cobalt – which gives it its scientific name cobalamin. That’s the reason cattle are given cobalt, usually in the form of blue salt blocks, so their gut bacteria can synthesize B12 for them. Human gut bacteria may produce some B12 but rarely enough. Thus we need to obtain B12 from our diet.

In order to be absorbed in the small intestine, B12 from our food requires a special enzyme, called “intrinsic factor”, which is produced in the stomach. Some people do not produce enough intrinsic factor, resulting in a B12 deficiency called pernicious anemia. This is overcome with a special sublingual form that is absorbed directly in your mouth, bypassing the digestive tract.

There are three forms of B12 found in supplements.

• Cyanocobalamin is the cheapest form so the most common in multi vitamins. It contains a toxic cyanide group which the body must dispose of after converting it to methylcobalamin. It is safe at normal doses but is not recommended for high dose supplementation.

• Methylcobalamin is the biologically active form which protects nerve cells from degenerative damage in neurological disorders such as MS, Alzheimer’s and glaucoma. It is better absorbed and retained than cyanocobalamin and is non-toxic so is safe even at high doses. A quick test for the quality of a multivitamin or B complex is to check the form of B12 in it!

• Hydroxocobalamin is a special form that is well absorbed and is easily converted to the active forms. It is sometimes used in cases of cyanide poisoning to help detoxify and excrete cyanide – by IV for acute toxicity and by supplementation for chronic low-level toxicity. Cyanocobalamin is first converted into hydroxocobalamin and then into either of the active forms – methylcobalamin or adenosylcobalamin. Adenosylcobalamin is readily stored (in the liver) and is the form used in mitochondria for energy production.

B12 plays many roles in our metabolism some of which involve the TCA cycle of energy production in our mitochondria which I wrote about in January 2015 (#302). In March of 2014 (#257) I wrote about B12 deficiency symptoms and the importance of supplementation for brain health.

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

319 Increasing Glutathione – Who Can Benefit? [18 May 2015]

Last week (#318) I showed you how to raise your glutathione levels. Which brings up the question of who would benefit from increasing glutathione.

In medicine we think of one drug for one disease, and are taught to be skeptical of “panaceas” that promise everything. But in natural healing many different nutrients must work together to improve one condition; and a single nutrient can improve many different conditions. Glutathione is a perfect example of the latter because its powerful antioxidant properties make it essential for health in every cell of the body.

You could benefit from increasing glutathione levels if you:
• want to look and feel younger – as we age our bodies produce less glutathione
• are an athlete – improves strength, endurance and reduces recovery time
• are a smoker, welder, mechanic, chemical farmer, consume alcohol, or are otherwise exposed to chemical toxins – protects your organs from damage
• use a cell phone or WIFI, are exposed to microwaves or ultraviolet radiation – protects cells from radiation damage
• have a chronic disease like asthma, Alzheimer’s, Lupus, Parkinson’s, arthritis, macular degeneration – all associated with low glutathione
• are fighting a viral infection such as a cold, hepatitis, herpes, bronchitis, pneumonia, even AIDS – strengthens the immune system to fight infections
• have impaired or diseased organs including heart, liver, kidneys, prostate, stomach, intestines, colon – all benefit from increased glutathione
• have atherosclerosis (risk for heart attack & stroke) – prevents lipid peroxidation and plaque formation
• are healing from trauma – promotes growth of healthy new tissue
• want to sleep better – promotes better more restful sleep
• are sick and tired of feeling sick and tired – supports mitochondria to produce more energy
• are healthy and want to stay that way – helps prevent all above conditions

Sources:
Immunotec website
Nutraxis website

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.

301 Mitochondria [12 Jan 2015]

I’m reading a fascinating little book by Lee Know, ND, called “Life – the Epic Story of our Mitochondria”. Mitochondria are organelles in animal cells that produce most of the energy used by the animal. It is in these little “powerhouses” that our food is combined with oxygen (essentially burned) and converted to energy in the form of ATP that our bodies then use for all the biochemical processes needed for health and life. This conversion of food to energy is called “cellular respiration”.

Mitochondria are unique in that they come with their own DNA, called mtDNA. Unlike the cell’s nuclear DNA (nDNA), mtDNA is not protected by a nuclear membrane so is more susceptible to mutations from free radicals (more on this in a future article). There are hundreds to thousands of mitochondria in each cell, comprising about 10% of our body weight.

In a very complex series of biochemical pathways, glucose and fatty acids are first converted to acetyl-coA which then enters the Tricarboxylic Acid (TCA) cycle (a.k.a. Krebs cycle) where it is converted to CO2 and two molecules called NADH and FADH2. Electrons from these two molecules then get passed along in a series of steps from one enzyme complex to the next in what is called the Electron Transfer Chain (ETC) until finally combining with oxygen to form a water molecule. At each step protons (H+ ions) are transported out of the inner matrix into the space between the inner and outer mitochondrial membranes. This proton gradient represents stored energy which in the final step flows back through the inner membrane and in the process converts adenosine diphosphate (ADP) to adenosine triphosphate (ATP). Lee Know compares it to pumping water into a reservoir behind a dam which then flows through a turbine to create electricity.

One significance of all this to our health is the large number of vitamins, minerals, amino acids and other compounds like CoQ10 and ALA that are required for energy production. Without sufficient quantities of each of these we would not only lack energy but, depending on which organs are affected, could develop many different degenerative diseases. More on this 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.

257 Vitamin B12 & Your Brain [3 March 2014]

Do you ever suffer from low energy, brain fog, or moodiness, have trouble sleeping or just feel “yucky”, there’s a good chance you have a vitamin B12 deficiency.

A Tufts university study found that B12 deficiency occurred in nearly 25% of people over 26 and about 50% of people over age 50. Symptoms of B12 deficiency include:
• low energy and weakness
• confusion or “brain fog”
• cognitive decline & memory loss
• sleep problems
• hearing and vision loss
• tingling in the fingers and toes
• dizziness
• irritability or depression
• weak immune system
• severe deficiency can lead to dementia.

An important role that B12 plays is to reduce levels of homocysteine which:
• damages arteries increasing risk of heart disease
• weakens bones
• can cause vision and hearing loss.

Factors contributing to B12 deficiency include:
• Over age 45
• Low stomach acid or use of antacids
• Vegetarianism (best food source of B12 is red meat)
• Consumption of alcohol.

The best form of B12 to take is sublingual (dissolves under the tongue) methylcobalamin. Many experts recommend 1,000 mcg daily for maintenance and up to 15,000 to restore optimum levels. B12 is very safe with no drug interactions or adverse effects, even at very high doses. If you want to think more clearly enjoy more energy, and just plain feel better, try supplementing with methylcobalamin.

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.

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. 

159 Coenzyme Q10 [2 April 2012]

On looking over my 150+ Eagle columns, I was surprised to learn that I have not done one on coenzyme Q10. Two of the columns mention it in passing - #19 Cholesterol – Essential for Life (6 July 2009), and #29 Drug-Induced Nutritional Deficiencies (14 Sept 2009). These as well as all 159 columns are accessible through my website (see below).

Coenzyme Q10 is an enzyme essential for the production of ATP in the mitochondria of every cell in our body. ATP is the only fuel that our muscles (including the heart – arguably our most important muscle!) and the brain can use for energy. Other functions of CoQ10 include:
• It works as an antioxidant, protecting lipids and proteins from oxidation.
• It has the ability to regenerate vitamin E.
• It increases survival in patients with congestive heart failure from 25% (with conventional therapy) to 75% (with conventional therapy and coQ10).
• It provides effect relief for some migraine headaches.
• It can lower blood pressure in people with hypertension.
• It shows promise in treating periodontal disease and gingivitis.

Coenzyme Q10 is also known as ubiquinone (from the same root as ubiquitous) because it is found in every cell of the body. Our bodies’ ability to synthesize it decreases with age so supplementation is required to keep it at levels for optimum health. CoQ10 is fat soluble so supplements in an oil based gel cap are better absorbed. Our ability to convert the oxidized ubiquinone form to the active reduced ubiquinol form also decreases with age, so ubiquinol is the preferred form for everyone over 40.

CoQ10 supplementation is especially important for anyone taking a statin drug for cholesterol management. Statins work by blocking a liver enzyme that not only produces cholesterol but also coenzyme Q10 (which probably explains their common side effects of fatigue, muscle pain and weakness).

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

050 Resveratrol [15 February 2010]

Resveratrol is a new natural health product that has been in the news recently, and is now available as a nutritional supplement.

Resveratrol is a polyphenol found in the skins and seeds of many fruits and berries, including grapes, and occurs in small amounts in red wine. This may at least partly explain the French Paradox – that people in France have healthy cardiovascular systems despite eating an unhealthy diet, smoking, and drinking.

Studies have so far found an amazing variety of benefits. Resveratrol:
• is a powerful antioxidant that protects the body from free radicals including the dangerous ROS (reactive oxygen species) from tobacco smoke;
• lowers the risk of many types of cancer including liver, breast, prostate & colon;
• has powerful anti-inflammatory properties that help protect the heart, liver and brain;
• helps control blood sugar and prevent obesity;
• improves prostate health, increasing urine flow;
• lowers blood pressure and increases cardiovascular health;
• improves cholesterol by lowering LDL and increasing HDL blood lipids;
• increases energy and speeds recovery from exertion;
• appears to have anti-aging properties – animal studies show increased life-spans of 15% to 60%.

Resveratrol can be increased in your diet by consuming more grape skins and seeds, certain berries and fruits, and by drinking more red wine. To get enough for a therapeutic dose however will be a problem. Different sources suggested 20mg, 50 mg, and 100-500 mg as being optimal for different benefits. Even the lower dose would require drinking several bottles of wine daily, which would be detrimental for its alcohol, sugar and calories. And fruits and berries are high in sugar so should be eaten in moderation. Thus the best source of resveratrol is in a supplement form, commonly extracted from grape skins & seeds or from Japanese Knotweed.

One caution – some of the above benefits are known only from animal studies and not yet proven in humans. Several human trials are underway and there should be more information available in the coming years. So far no negative side effects have been observed at normal doses although several temporary side effects were noted at doses over 500 mg.

So, is resveratrol another passing fad or a modern “fountain of youth”? Time will tell, but meanwhile there’s no good reason not to experience some of the benefits for yourself.

This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.