236 Melatonin Benefits [30 Sept 2013]

Melatonin is well known as the “sleep hormone” but it does much more than allow us to sleep better.

Melatonin is produced in the pineal gland when the retina of our eyes are no longer exposed to light. Melatonin then tells the brain to go to sleep. After 4-5 hours, production of melatonin stops and the brain returns to wakefulness.

But the benefits of melatonin go far beyond getting a good night’s sleep (although sleep is essential for good health, as I have written previously – # 8, 104, 105). Natasha Turner, ND describes several additional benefits of optimum melatonin levels in a recent Huffington Post blog article.

PMS symptoms are significantly reduced. Research found that low melatonin levels were linked to PMS symptoms. Supplementing with melatonin on days 12-28 of the cycle should improve mood and sleep.

Low melatonin levels are a risk factor for diabetes. The Nurses’ Health Study found that the lowest melatonin levels doubled the risk of diabetes. Another study found that melatonin supplementation increased weight loss without reducing caloric intake. I previously wrote about the connection between sleep and weight (#103). A poor night’s sleep is known to cause sugar cravings on awakening. Melatonin curbs the appetite and increases satiety (feeling full).

Low melatonin levels have been linked to several types of headache including migraines. In one study, supplementing with melatonin reduced frequency of headaches by 50% and also decreased their intensity and duration.

Along with melatonin production, thyroid hormone production also declines as we age. An Italian study of menopausal women found that melatonin supplementation significantly improved thyroid function and improved mood and symptoms of depression.

Finally, melatonin has been found to slow the aging process in animal studies. It likely does this by its action against free radicals which are responsible for aging. Melatonin may be the key to looking and feeling younger!

Some of these benefits are no doubt linked to getting better sleep, but others are likely a result of the melatonin itself. Either way, it appears important to ensure that our melatonin levels are adequate which may require supplementation.

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

216 Magnesium Bisglycinate [13 May 2013]

Since I wrote about magnesium a month or so ago (#209 Magnesium – A Crucial Mineral; and #210 Magnesium – Getting Enough) I have learned about a new form of this critically important mineral.

Magnesium bisglycinate – magnesium attached to two glycine molecules – has several advantages over other forms of magnesium. It is absorbed faster and more efficiently than other forms. It is better utilized by the body and hence more effective in filling magnesium’s many roles. And it avoids the laxative effect of magnesium, especially at high doses. It is available in powder or capsule form.

To review, you should consider supplementing with magnesium if you:

• are pregnant or breastfeeding to prevent pre-eclampsia, reduce risk of gestational diabetes, and prevent muscle cramps
• suffer from Fibromyalgia or Chronic Fatigue
• have ADD or ADHD – to reduce symptoms
• have Type 2 diabetes – to improve insulin response
• want to increase bone strength – to convert calcium to hydroxyapatite, the form found in bones and teeth
• want to reduce cholesterol (without side effects)
• have high blood pressure, heart disease or abnormal heart rhythms
• suffer from headaches or migraines
• are stressed out and need to relax
• have trouble sleeping
• suffer from PMS – to reduce cramping and other symptoms
• have loss of appetite or nausea
• have muscle spasms and cramping
• are taking more calcium than magnesium (check your cal:mag ratio)
• are taking vitamin D – Mg is required for proper metabolism of D

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. 

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.