| And most of those supportive health habits are an exact match for the diet and supplementation basics that have everything else going for them.
The vast majority of melatonin supplements on the market are derived from beans and grains.10 Complex-carbohydrate food will help your body to produce more melatonin, since insulin (produced when you eat carbos) removes from the blood substances that compete with tryptophan. Tryptophan is an amino acid the brain uses to make melatonin. |
| So synthetic melatonin supplementation may be useful short term, to treat jet lag or temporary sleep disturbances. However, we do not recommend ongoing, indefinite "hormone replacement" using synthetic copies of body hormones.
I personally would not take melatonin because I think there is logically more of a potential long-term risk than there is with the many botanicals that are known to be useful for this condition. While the botanicals can be less convenient, and they can be extremely mild and slow to act in some cases, it is precisely their mildness and slowness that appeals to me. |
Earl Mindell, R.Ph., Ph.D.
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 One group received zinc supplementation, the other was given a placebo. Infants of women taking the zinc supplement group had a significantly greater birth weight and head circumference, a sign of general health.
Calcium—Calcium supplements can reduce blood pressure during pregnancy, which can help to protect against preeclampsia. In one study of nearly 1200 women, starting in their twentieth week of pregnancy, one group received 2 grams per day of calcium carbonate or a placebo. All women were followed to the end of their pregnancies. |
Robyn Landis
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 Amino acid supplementation can be an important part of addiction recovery because many abusive behaviors can result in low levels of the amino acids that nourish the brain. Abuse of alcohol or drugs, anorexia, and bulimia all deprive or deplete the body of these essential substances, and the resulting imbalances in brain chemistry disable the work of the "feel-good" neurotransmitters. Naturally, this makes it difficult to stay away from the addictive substances or behaviors, since those were the original "solutions" of choice for pain and unrest. |
Earl Mindell, R.Ph., Ph.D.
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| Since bone consists of collagen, supplementation with concentrated xtracts or high intake of berries rich in these flavonoids may offer sig-ificant benefit in preventing osteoporosis. one up on soy—Soybeans and soy products such as tofu, miso, and jy-based soups are rich in phytoestrogens, a hormonelike substance that mimics estrogen in humans. Since bone cells have estrogen recep tors, it is probable that the plant estrogens in soy may bind to thesi receptors and act like natural estrogen. |
Marion Nestle
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 Because research did not show much benefit from nutritional supplements in healthy people, the agency not only continued to advocate the unpopular standards of identity but also proposed that supplement labels include a disclaimer: "Deficiency symptoms have been induced only under experimental conditions, and there is no convincing evidence that the ordinary diet requires supplementation with these nutrients."13 As might be expected, this proposal elicited an outpouring of industry opposition; the National Health Federation generated 40,000 of 54,000 letters sent to the FDA on this issue. |
Ruth Winter
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 Much like magnesium, taurine affects membrane excitability by normalizing potassium flux in and out of the heart muscle cells. supplementation may prevent digitalis-induced arrhythmias. Taurine may also lower blood pressure. In a group of nineteen young patients with borderline high blood pressure, some received six grams daily of taurine and others a placebo. After seven days, systolic and diastolic blood pressure fell significantly in patients receiving taurine. |
| The new research builds on data from Anderson's lab showing that chromium supplementation in rats improves glucose tolerance—the ability to transport blood glucose into cells.
Chromium is poisonous in large amounts. Ingestion can result in violent gastrointestinal irritation. Foods that contain chromium include fruits, beers, oysters, liver, egg yolk, potatoes with skin, mushrooms, brewer's yeast, and wines. Not always absorbed—for example, much of the chromium in potatoes never gets incorporated into the body cells. |
| In 1983, British researchers, in an article published in the prestigious British medical journal The Lancet, reported multivitamin supplementation given to pregnant women could prevent the birth of offspring with neural tube defect. |
| In larger, well-designed studies, the FDA says, in which older patients received either zinc or placebos in addition to multivitamins and mineral preparations, the greatest immune function improvement were among those taking placebos. Zinc supplementation, the FDA says, not only did not improve immune system function in the elderly at 100 mg or more a day, it actually suppressed immunity. See Zinc Chloride.
ZINC ACETATE • The zinc salt of acetic acid (see) used in medicine as a dietary supplement and as a cross-linking agent for polymers (see). For toxicity, see Zinc. GRAS. |
| Less than three months later, in November 1989, in the respected Journal of the American Medical Association, Harvard and Boston University researchers authored an article: "Multivitamin/Folic Acid supplementation in Early Pregnancy Reduces the Prevalence of Neural Tube Defects." But wait, that's not the end of it. |
| It is estimated that folic acid supplementation will reduce by about two thousand per year the number of American babies born with the birth defect. It took ten years for United States government agencies to recommend that "all women of child-bearing age in the United States who are capable of becoming pregnant should consume 0.4 mg. offolic acid per day for the purpose of reducing their risk of having a pregnancy affected by spina bifida or other neural tube defects. The FDA denied a claim for folic acid and neural tube birth defects for packaging. |
John Heinerman
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 These physiologists conclude their report by suggesting that supplementation with oil of evening primrose is one good means of getting around this blockage and possibly preventing and treating many chronic disorders as well. Recommended intake is 2 capsules twice daily, in the morning and again in the midafternoon for optimal health.
I recommend the Efamol brand of Evening Primrose Oil distributed exclusively to all U.S. and Canadian health food stores under the Nature's Way label (see Appendix). |
National Women's Health Network
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 We also need long-term human studies comparing the effect of HRT or bisphosphonates with soy supplementation on fracture incidence to determine whether phytoestrogens protect bone.
Soy s beneficial effect appears to be in stimulating bone formation rather than reducing bone resorption. lfYou¥d nt to Supplement with Phytoestrogens
You can significantly increase your intake of lignans by eating more whole grains—especially rye—and by sprinkling a tablespoon of freshly ground flaxseed over your cereal and salad every day. |
Robyn Landis
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| Zinc deficiency is a suspected contributor to anorexia nervosa and reportedly some cases respond dramatically to zinc supplementation.
Astragalus root, schizandra berry, licorice root, /o-ti root, saw pah metto berry, eleuthero root, triphala, cubeb berry, garlic, onion, and ginger for immune and glandular rebuilding.
Milk thistle seed, borage leaf, boldo leaf, or turmeric with dandelion root for liver repair and protection.
ANXIETY AND INSOMNIA
Many relaxant herbs work for simple anxiety as well as insomnia (both for falling asleep and staying asleep). |
Earl L. Mindell, R.Ph., Ph.D.
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 This problem is especially common during and following treatment with antibiotics, so you should always follow a course of antibiotics with two weeks or more of probiotic supplementation.
You can buy refrigerated capsules containing acidophilus, bifidus and other friendly strains of bacteria in your local health food store. Fructooligosaccharides (FOS), a kind of sugar found plentifully in bananas that enhances the growth of probiotics, are another ingredient you should look for in a probiotic supplement. |
| Because the end products of DHEA in women are primarily androgens (male hormones), women should monitor themselves carefully for any masculinizing effects of supplementation. If you notice loss of hair on the head and/or growth of hair on the face, acne, or weight gain around the midsection, cut back significantly on the dosage. Chances are good that if you are experiencing these side effects, you will also begin to develop insulin resistance, a first step towards adult-onset diabetes. In men, DHEA has the opposite effect, actually improving insulin uptake. |
| A small but pioneering study done some 10 years ago showed that supplementation with folic acid significantly decreased precancerous lung cells in smokers.
Folic acid is a B vitamin found in fresh, leafy, dark green vegetables such as spinach and kale, turnips, endive, asparagus, wheat bran, yeasts and liver. It plays an important role in the synthesis of RNA and DNA, and thus in the process of cell division and growth. Chromosomes are more likely to have breaks if the cell is deficient in folic acid, creating the cell changes associated with cancers. |
Elson M. Haas, M.D.
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 Since it is the precursor of niacin, tryptophan supplementation may help to lower cholesterol and blood fat levels. Other possible uses for L-tryptophan include parkinsonism, epilepsy, and schizophrenia, and with further research, we may find this important amino acid may provide help in other medical conditions.
Valine is found in substantial quantities in'inost foods and is an essential part of many proteins. Other functions of valine are not really known, though it is thought to be somewhat helpful in treating addictions. A deficiency may affect the myelin covering of nerves. |
| L-arginine supplementation, at a dosage of 4 grams daily, has been successful in improving fertility in men by increasing low sperm count and motility. Arginine has been shown to help speed wound healing in rats, possibly as an aid to collagen formation. Other possible uses for L-arginine as seen in animals are to improve decreased liver functions, to lower cholesterol levels, and to inhibit the growth of certain tumors (it may also stimulate the growth of certain tumors).
L-arginine, available in 500 mg. |
| High intake (as with supplementation) of vitamin E or calcium may reduce vitamin K absorption. Vitamin K is stored in small amounts; most is excreted after therapeutic doses.
Yogurt, kefir, and acidophilus milk may help to increase the functioning of the intestinal bacterial flora and therefore contribute to vitamin K production. Antibiotics that reduce these bacteria will diminish vitamin K synthesis in the colon. |
| Increasing amounts up to 2-3 grams daily definitely helps to lower blood fats; however, many people do not tolerate well the "niacin flush" and other symptoms often associated with niacin supplementation. L-carnitine helps in fatty acid metabolism. One study suggests that it increases prostacyclin, a prostaglandin that dilates coronary arteries, possibly as a result of decreased platelet thromboxane levels. A dosage of 250-500 mg. of L-carnitine twice daily is suggested as a CVD preventive. Coenzyme Q10 is another favorable nutrient for cardiac and lipid function. |
Sheldon Saul Hendler and David Rorvik
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 ADVERSE REACTIONS
There are no reports of adverse reactions associated with biotin supplementation in the literature.
INTERACTIONS
DRUGS
Antibiotics: Antibiotic use may decrease the biotin contribution to the body made by the microflora of the large intestine.
Anticonvulsants (carbamazepine, phenytoin, phenobarbital, primidone): Carbamazepine, phenytoin and phenobarbital can accelerate biotin metabolism and may cause reduced biotin status. Long-term use of carbamazepine, phenytoin, phenobarbital and primidone has been associated with reduced plasma concentrations of biotin. |
Textbook of Natural Medicine 2nd Edition Volume 1Michael T. Murray, ND
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| Post-antibiotic therapy
Acidophilus supplementation is particularly important for preventing and treating antibiotic-induced diarrhea, Candida overgrowth, and urinary tract infections. L. acidophilus has been shown to correct the increase of Gram-negative bacteria observed following the administration of broad-spectrum antibiotics as occurs with any acute or chronic diarrhea.2"4,29"31 Similarly, a mixture of B. bifidum and L. acidophilus inhibited the lowering of fecal flora induced by ampicillin and maintained the equilibrium of the intestinal ecosystem. |
Earl L. Mindell, R.Ph., Ph.D.
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| Your goal in hormone supplementation isn't immortality, but to maintain as high a quality of life as possible for as long as possible.
The Importance of Hormone Balance
Hormones play innumerable roles in the everyday workings of your body. Lack of a single hormone can make the difference between well-being and life-threatening illness. Hormonal pathways and interactions are so complex that we have only a weak grasp of exactly how they work. The body uses hormones as one way to maintain homeostasis (balance) in all of its systems despite drastic changes in the environment. |
Textbook of Natural Medicine 2nd Edition Volume 1Michael T. Murray, ND
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| Effects of chromium supplementation on urinary Cr excretion with selected clinical parameters. J Nutr 1983;
113: 276-281
27. Offenbacher EG, Pi-Sunyer FX. Beneficial effect of chromium-rich yeast on glucose tolerance and blood lipids in elderly subjects. Diabetes 1980; 29: 919
28. Donaldson DL, Rennert OM. Metabolism of trace elements in man, vol. 2: genetic implications. Boca Raton, FL: CRC Press. 1984:p 113-132
29. Menendez CE, Stoecker BJ. Nutrition and diabetes. New York: Alan R. Liss. 1985: p 15-36
30. Anderson JW. Nutrition and diabetes. New York: Alan R. Liss. 1985:p 133-59
31. |
| Phosphatidylserine supplementation in animal studies has been shown to significantly improve acetylcholine release, memory, and age-related brain changes.1"3 Presumably these effects are responsible for the positive effects noted in human clinical trials.
Absorption studies in animals indicate that phosphatidylserine is well absorbed orally. Absorption of phosphatidylserine is very similar to the absorption of phosphatidylcholine, the major component of soy lecithin. |
Earl L. Mindell, R.Ph., Ph.D.
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| Fish oil supplementation may lower fibrinogen levels.
• Eating plenty of garlic lowers fibrinogen.
• Olive oil lowers fibrinogen.
• Vitamin E lowers fibrinogen.
• A vegetarian diet lowers fibrinogen.
Keep Your Homocysteine Low
In the past few years it has been very well scientifically documented that high levels of homocysteine, a byproduct of metabolism of the amino acid methionine, is an important risk factor in heart disease and strokes associated with narrowed blood vessels. |
Michael Castleman
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 No one knows for sure, which is why supplementation continues to be controversial. But as a guide to optimal nutrition, the DVs look more like minimum daily requirements. "Take vitamin C," Dr. Block explains. "The DV is 60 milligrams a day. But studies of early human diets show that our ancestors probably consumed close to 300 milligrams a day, and people who follow the NCI's 'strive for five' recommendations can easily consume up to 500 milligrams. |
| In one study, a researcher at the Food and Nutrition Laboratory of Arizona State University in Tempe gave people with hay fever daily vitamin C supplementation (2,000 milligrams). Their histamine production dropped 38 percent.
Alzheimer's disease. In one study, 30 people with early Alzheimer's took either a placebo or a combination of zinc (90 milligrams), selenium (2 milligrams) and evening primrose oil (6 grams). After 20 weeks, the supplement group scored significantly better on a battery of mental-function tests.
Arthritis. |
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