Vitamin Information Center

A diet lacking in B-vitamins may increase the risk of vascular dementia, according to a US study.

Researchers tested the effects of a vitamin B-deficient diet on the spatial learning and memory of mice. They found that mice fed a diet deficient in folate and vitamins B6 and B12 over 10 weeks had deficits in spatial learning and memory compared with mice fed a normal diet.

Examination of the brains of the vitamin B-deprived mice showed that they had suffered microvascular damage in the regions of the brain involved in memory.

The vitamin B-deprived mice also had high blood serum levels of homocysteine, a chemical that has previously been associated with an increased risk of cognitive impairment.

The researchers concluded that a diet deficient in B-vitamins causes cerebrovascular damage, and could result in cognitive impairment and dementia or other cerebrovascular disease.

Healthnotes Newswire (August 28, 2008)—Building and maintaining bone is complex work involving many nutrients, such as calcium, vitamin D, magnesium, boron, vitamin K, and essential fatty acids. A new study found that low levels of vitamins B6 and B12 and high levels of homocysteine were associated with increased risk of hip fracture.

B vitamins, homocysteine, and changes in bone

The study, published in the Journal of Clinical Endocrinology and Metabolism, included 714 senior men and women who were participating in the longstanding Framingham Study. Tests to measure bone density and blood levels of homocysteine, folic acid, and vitamins B6 and B12 were done at the beginning of the study and bone density was measured again after four years.

People with low vitamin B6 levels experienced more bone density loss than people with normal B6 levels, and people with B6 deficiency lost the most bone. Low and deficient levels of vitamins B6 and B12, as well as high levels of homocysteine (a potentially toxic amino acid byproduct), were each independently associated with more hip fractures.

How B vitamins and homocysteine are connected

Folic acid and vitamins B6 and B12 are all involved in the metabolism of homocysteine, and when any of these vitamin levels drops, homocysteine can accumulate, potentially leading to negative health effects. Getting more of these vitamins through diet or supplements can bring down high homocysteine levels. A high homocysteine level is a risk factor for heart disease, and some evidence suggests it might also be a risk factor for a number of other conditions including stroke, clotting problems, inflammatory bowel disease, Alzheimer’s disease, hypothyroidism, death from diabetes, pregnancy complications, and osteoporosis.

Despite their connection, B vitamins and homocysteine appear to have distinct effects on bone loss and fracture risk. “This study suggests that low vitamin B6 status, but not elevated homocysteine, is an important determinant of bone loss in community dwelling elders,” the study’s authors concluded.

Getting more B vitamins

The best way to get more vitamin B6 and folic acid is to eat plenty of fruits, vegetables, whole grains, and legumes. Vitamin B12 is found in animal foods and fish, and possibly sea vegetables and tempeh, a cultured soy food. Eating more of all three of these vitamins, especially folic acid, from food and supplements is a good strategy for reducing high homocysteine levels.

Although vitamin B6 and folic acid are usually readily absorbed, some health conditions can interfere with vitamin B12 absorption, such as gastritis, inflammatory bowel disease, infections of the digestive tract, and any condition that causes malabsorption. People with these conditions might need to take high-potency supplements and should consult their doctor first.

(J Clin Endocrinol Metab 2008;93:2206–12)

Maureen Williams, ND, received her bachelor’s degree from the University of Pennsylvania and her Doctorate of Naturopathic Medicine from Bastyr University in Seattle, WA. She has a private practice in Quechee, VT, and does extensive work with traditional herbal medicine in Guatemala and Honduras. Dr. Williams is a regular contributor to Healthnotes Newswire.

Copyright © 2008 Healthnotes, Inc., dba Aisle7. All rights reserved. Republication or redistribution of the Aisle7 content is expressly prohibited without the prior written consent of Aisle7. Healthnotes Newswire is for educational or informational purposes only, and is not intended to diagnose or provide treatment for any condition. If you have any concerns about your own health, you should always consult with a healthcare professional. Aisle7 shall not be liable for any errors or delays in the content, or for any actions taken in reliance thereon. Aisle7 and the Aisle7 logo are registered trademarks of Aisle7.

The August 20, 2008 edition of the Journal of the American Medical Association (JAMA) reported that B Vitamins did not work effectively to prevent death or cardiovascular events in a population of patients with coronary artery disease or aortic valve stenosis. In the wake of this report, we’ve seen a vocal response from industry, claiming that the study is not credible, as it failed to acknowledge elements that could have altered the conclusions presented.

The study, conducted from 1999 through 2006, on 3,096 patients in two Norwegian hospitals, was headed by Dr. Marta Ebbing, M.D. at Haukeland University Hospital. Patients’ concerns about taking B vitamins to ward off cardiovascular problems, but at the same time, increasing the chance of cancer, resulted in the study being stopped prematurely.

The study divided participants into one of four groups; daily oral treatment of folic acid plus vitamin B12 and vitamin B6; folic acid plus vitamin B12; vitamin B6 alone; or a placebo. The doses of vitamins used in the groups were 0.8 milligrams of folic acid, 0.4 milligrams of B12 and 40 milligrams of B6.

One of many questions that quickly arose in study feedback was whether beta blockers, statins and anti-platelets were used for the duration of the study. The participants started the study while in their mid-60’s, and more than 75 percent of them had already been using the above mentioned drugs for existing heart disease.

Another issue with the study was that Norway does not add folic acid to its wheat as is done in the US, ostensibly, because they do not believe that fortified foods are necessary. This, in turn, meant that any folic acid, B-6 or B-12 through supplementation or other food that participants may have been taking at home was not factored into the study, and could have affected the results. Analysts also believe that the study involved too narrow a section of the population, and could not provide a proper answer to what B vitamin does for healthy people, arguing that folic acid supplementation should be considered from a preventative standpoint only.

With so many variables unaccounted for in the study, one might wonder how it still went on for years without intellectual intervention. Hindsight though, is 20/20, and the missing factors are quite evident in retrospective analysis.

Dr. Andrew Shao, of the Council for Responsible Nutrition (CRN), in an interview with NPIcenter, explained that groups like the CRN “try to caution against over-interpretation of results and broad sweeping conclusions that you hear from some people.” Shao added “B vitamins may not work for people who already have heart disease, but these studies don’t answer the question of whether the healthy population, if they take B vitamins on a regular basis over the course of decades, may be at a lower risk for heart disease.”

Industry frequently complains, in cases like this, about study design.

Shao observed, “The study was actually pretty well designed. Every study has limitations. No matter what, you’re always going to have limitations to a study, and it’s important to identify those limitations; if you’re overly critical of them, that is a really difficult position to have because no one is ever going to conduct the absolute perfect study that answers every question that anyone would possibly want to ask in the world.”

Despite what seem like flaws in the study, it is important to remember that a be-all, end-all cure was not the final goal for Dr. Ebbing and colleagues. The study was to see if B vitamin use would lower homocystein levels and help those with existing heart disease, not simply if B vitamin use would prevent heart disease, and it seems to have done that.

“You have a tool box of prevention, and there are all kinds of tools in there that you can use to try and keep yourself healthy and avoid disease,” said Shao. “Using supplements is just one of these tools, among a whole bunch. It is not THE tool, it is A tool. You have other components such as diet, stress, exercise [and] genetics, which is a tool you can’t do anything with but you’ve still got it. Supplements are just one of those tools. If that’s your outlook and you understand it… that’s where the benefit will be seen.”

A diet lacking in B vitamins may result in cognitive problems, new findings suggest.

Vitamin B deficiency could result in cognitive impairment, according to new research published in Proceedings of the National Academy of Sciences.

Researchers from the Jean Mayer USDA Human Nutrition Research Centre on Ageing (HNRCA) at Tufts University found that mice given a diet which was deficient in three B-vitamins showed cognitive dysfunction as well as reductions in both brain capillary length and density.

The mice deficient in B-vitamins took longer to perform tasks such as navigating a water maze.

Dr Aron Troen, lead author of the study and assistant professor at Tufts University’s Friedman School of Nutrition Science and Policy, commented: “Mice fed a diet deficient in folate and vitamins B12 and B6 demonstrated significant deficits in spatial learning and memory compared with normal mice.”

Meanwhile, a separate study has suggested that regular walking could have a positive effect for people with memory problems.

A study published in the Journal of the American Medical Association suggested that individuals aged over 50 who go walking for over two-and-a-half hours a week can see significant improvements in memory problems

Amongst the thousands of foods available in the supermarket there are 5 foods that help the body defend itself against disease. Whether you eat them as snacks or incorporate them into meals, the nutrients provided in these 5 foods boost health and keep disease at bay.

1. Nuts. Almonds, pecans, cashews, pistachios, Brazil nuts, coconuts, chestnuts, macadamia nuts and hazelnuts are loaded with monounsaturated and polyunsaturated fats which help fight obesity, diabetes and heart disease. Nuts are also a good source of protein, fiber and omega-3 fatty acids as well as antioxidants.

According to Health Castle, researchers have found that regular consumption of nuts lowers the risk of heart disease in both men and women. In 2002, the Physician’s Health Study discovered that the risk of death by cardiac failure was significantly lowered in men who ate nuts at least 2 times a week.

2. Coconut Milk. Asian cultures have been using coconuts to stay healthy for generations. Coconut milk helps promote healthy bones and boosts the body’s immune system. The type of fat found in coconut milk is the same type of fat found in human milk which is why it is doesn’t cause why gain.

In studies conducted in the U.S. there has been very little research that claims coconut milk is effective in treating heart disease although many coconut enthusiasts swear it works.

Scientists would like us to have more knowledge on the health benefits of coconut milk but their efforts have been thwarted by the vegetable oil industry. Either way, whether you are eating fresh coconuts, drinking coconut milk or using coconut oil there are good health benefits to be had in coconut

3. Beef. Beef is full of vitamins. B vitamins, zinc and iron are the 3 most common and coincidentally are also the 3 vitamins most people don’t get enough of. The only problem with beef is that we have gone from eating grass-fed beef to grain-fed beef.

Grass-fed beef is leaner than grain-fed beef and has more CLA (conjugated linoleic acid) which is an anti-cancer fat, as well as omega-3 acids.

Omega-3 fatty acids lower your risk of heart disease and lowers cholesterol. CLAs contain more vitamin A and E which are known to help fight cancer, heart disease, immune diseases and diabetes.

4. Olive Oil. Olive oil is rich in monounsaturated fats, phenols and Vitamin E. All of which are good for you skin, hair, nails, heart and nerves. It is also known to help with inflammation.

The Polyphenols found in olive oil are antioxidants that reduce the risk of cancer. Proof of the magic of olive oil can be found in those living in European parts of the world where consumption of olive oil is high. These are people with less statistics of cancer than Americans.

5. Cinnamon. According to the U.S. Department of Agriculture, cinnamon helps steady blood sugar, blocks cancers cells and is an anti-inflammatory ingredient. Cinnamon also provides the body with manganese, fiber, iron, and calcium.

Cinnamon causes blood to rise from the center of the body and brings it up to the skin. This helps with circulation and blood pressure. Circulation is imperative for keeping oxygen flowing throughout the body.

Recent studies have been conducted on diabetics and the results have shown that cinnamon enhances the effects of insulin. These studies have found that one dose of cinnamon twice a day helps lower blood sugar, cholesterol and fight gum disease.

There you have it, 5 foods to help you stay healthy. Eat well, sleep well and feel well.

By: KrSpies
Published: 04/05/08

Vitamin Water, Lifewater, Dasani Plus and a pack of other brands and generic spin-offs line grocery shelves around Oshkosh in a rainbow of fruity flavors.

Juicy berry and citrus-infused liquids wrapped in flashy labels promise “80 percent fewer calories!” and more “B Vitamins!”

Dozens of vitamin-enhanced beverage lines have spouted up recently, and are bottles are flying out of stores, showing up everywhere from local gyms to office desks.

Especially since beverage companies like Glaceau and SoBe launched TV campaigns featuring celebs such as 50 Cent and Beyonce, said Dan Braun, health and wellness coordinator at the downtown YMCA.

“It’s something the public likes because they feel they’re doing something healthy for themselves … and this is easy,” said Jean Wagner, clinical dietician at Mercy Medical Center.

“They might feel it tastes better than tap water, too, and it’s kind of sexy, walking around with drinks with pretty colors,” Wagner added.

However, Wagner cautions that if consumers think they’re deriving great health benefits from drinking any number of the various branded “vitamin waters,” they should think again.

“They’re not getting any real benefit from it other than some hydration benefit,” Wagner said. “You’d do much better for yourself having a serving of blueberries, having an orange or having a glass of milk.”

Many Oshkosh personal trainers say when it comes to the hydration factor, there’s no replacement for the real deal.

“I’d just go for regular, plain, ol’ water,” Braun said.

Trainers say vitamin-enhanced water is mostly a gimmick, and many brands come with high calorie counts and are loaded with sugar.

Drink a 20-ounce bottle of Glaceau’s Vitamin Water, for instance — each bottling 2.5 servings — and you’re downing more than 30 grams of sugar and 125 calories.

“If a person is looking to supplement their diet, they are better off taking a multivitamin,” Braun said.

Local trainers have noticed that gym members are sporting vitamin waters to workout sessions much more these days.

Janet Walotka, a personal trainer at the Oshkosh Athletic Club, said she sees people toting bottles of the colorful flavored liquid all the time, most likely unaware that their nutrition labels boast syrupy additives and too much sugar.

“We don’t need all of these sugars,” Walotka said. “It’s like you got in this nice workout, but you put a bunch of sugars in your body in the process, which quickly converts to glucose and that gets metabolized into fat.”

But are all vitamin waters are created equal, and should consumers abstain from drinking them altogether?

No, Wagner said. For hardcore athletes – marathon runners, serious sports players and the like – drinking certain brands (think Gatorade, Propel, Powerade) can help keep people hydrated and replace electrolytes lost during extensive exercise.

“Not somebody that is not really working up a lot of sweat,” Wagner said.

For recreational or moderate exercisers who down a bottle or two of high calorie, sugar-laced waters, Wagner said people could be getting an extra 400 to 500 calories they never thought about.

“That potentially at the end of the week could mean gaining a pound – drinking water,” she said.

Because labels don’t do the math for you, it’s important that consumers are savvy, especially considering there is no set law defining how companies have to back up nutritional claims when it comes to functional foods, like vitamin water, Wagner said.

The bottom line, trainers say, is hydrating the body during a workout is crucial. However, Walotka recommends doing research before deciding on the drink of choice for the gym.

“You can get your vitamins without calories and you can have water without sugar,” Walotka said.

Sarah Owen: (920) 426-6671 or sowen2@thenorthwestern.com. Amanda M. Wimmer: (920) 426-6632 or awimmer@thenorthwestern.com.

Using stress relief supplements is an easy, affordable way to combat stress. Supplementation replaces the nutrients we lose during times of stress. These nutrients also help our bodies and minds handle anxiety and tension better and function optimally.

The symptoms that we feel from excess stress can be relieved with stress relief supplements. Depression, fatigue and irritability will be diminished with certain nutrients. Relieving these symptoms will in turn help us to deal with anxiety and tension more efficiently.

How do you choose which stress relief supplements to take? There are literally hundreds of vitamins, minerals, complexes and formulas to choose from. Firstly, start with a good multi-vitamin and mineral formula. You may already be taking one. Secondly, add the following nutritional supplements to help you through stressful times.

· B-Vitamins - These are the stress vitamins. If you take one vitamin supplement for stress, it should be a B-Vitamin Complex. B-Vitamins help maintain mental function, relieves fatigue and depression. Pantothenic Acid, a B-Vitamin, supports adrenal function and removes toxins. Look for formulas with these recommended daily dosages: Vitamin B1-100 mg, Vitamin B2-50 mg, Vitamin B3-150 mg, Vitamin B6-50 mg, Vitamin B12-500 mcg and Vitamin B5 Pantothenic Acid-500 mg.

· Anti-oxidants - Vitamin A, C and E repair the damages caused by stress. Excess stress produces free radicals that attack our cells. Anti-oxidants protect against free radical damage. They also strengthen our immune system so we can fight off stress-related illnesses. Vitamin C combats the systemic inflammation that develops from excess stress and supports adrenal function. These are the recommended daily dosages: · Vitamin A-up to 10,000 I.U., Vitamin C-up to 1,200 mg and Vitamin E-up to 400 I.U.

· Minerals - Calcium and Magnesium are both calming and restorative to the nervous system. They both also relieve depression, anxiety and muscle tension associated with stress. 500 mg of each daily is recommended.

· Other stress relief supplements - Tyrosine and Omega-3 Fatty Acids are also on the list of nutrients to try. These nutrients help us better cope with stress. They strengthen us by relieving depression and improving mental focus. 500 mg of each daily is recommended.

Everyone can benefit from stress relief supplements. Whether our stressors are physical, mental or environmental, these specific nutrients will protect, strengthen and calm you in times of stress.

A multivitamin is needed by most individuals to provide all of the needed vitamin and mineral missing in ones diet to support proper bodily functions on a daily basis. Here are some nutrients that it provides in sufficient levels, which include vitamin A, vitamin D, B vitamins, vitamin C, vitamin E, and Minerals.

Vitamin A, which is important for normal vision, integrity of the skin and those cells lining the inner surfaces of the body, gene expression, reproduction, embryonic development, growth, and immune function, is most commonly found as beta-carotene in a multivitamin. Unless the person supplementing is diabetic, the body can convert beta-carotene into vitamin A as it is needed. Therefore, the risk of vitamin A deficiency is nearly nonexistent, while the daily value for vitamin A is 5,000 IU, although supplementation of up to 25,000 IU of beta-carotene is safe and effective.

Vitamin D has recently become more and more recognized by the greater public. Its main role in human nutrition is the absorption of calcium and phosphorus from the intestinal tract, which therefore promotes the mineralization of the bones. Vitamin D can be made in our body by ultraviolet rays of the sun converting a cholesterol derivative in the skin. The daily value for vitamin D is 400 IU, while a range of 400 to 1,000 IU is a good daily dosage.

The B vitamins are involved directly or indirectly in energy metabolism. Some B vitamins facilitate the energy-releasing actions themselves while others help to build new cells to deliver the oxygen and nutrients which allow the energy pathways to run. The B vitamins are also involved in the function of the nervous system. The daily value of these vitamins differ according to the B vitamin, with the dosage ranging from 10 to 100 mg, and the dosage for folic acid ranging from 400 to 800 mcg/day.

Vitamin C promotes collagen synthesis in the body, offers antioxidant protection against free radicals, supports thyroxin synthesis and amino acid metabolism, strengthens resistance to infection, and helps in the absorption of iron. The daily value for vitamin C is a simple 60 mg, but studies have safely used 500 to 3000 mg/day.

Vitamin E is very valuable and worth taking as a separate supplement to get the best dosage. It helps the body by providing antioxidant protection against free radicals, stabilizing cell membranes, regulating oxidation reactions, and protecting both polyunsaturated fatty acids and vitamin A. It has also been proven in studies that a natural vitamin E is three times more active in the human body than synthetic vitamin E at similar doses.

Minerals have often been overshadowed in importance by vitamins, but the need for them is vital as they are recognized as essential to human nutrition. Important minerals include calcium, magnesium, iron, zinc, copper, iodine, potassium, manganese, selenium, and chromium.

Calcium is necessary for the formation of bones and teeth as well as blood clotting and normal muscle and nerve activity. Adequate calcium helps to maintain good bone health and may reduce the risk for osteoporosis later in life. The daily value for calcium is 1,000 mg but some research suggests that higher doses may be beneficial.

Magnesium is important for muscle and nervous tissue function and helps with the formation of bones and teeth. Supplementing with magnesium may help to reduce indications of bone loss. Research has shown that supplementing with 250 to 750 mg/d of magnesium can help stop bone loss and increase bone mass.

Another important mineral is iron, which transports oxygen in the body and is also makes oxygen available for muscle contractions. It is also necessary for the utilization of energy. The daily value for iron is 18 mg, but if a deficiency is diagnosed doctors may recommend up to 200 mg/day of iron.

Zinc is associated with the hormone insulin, zinc is involved in making genetic material and proteins, immune reactions, transport of vitamin A, taste perception, wound healing, the making of sperm, and normal development of the fetus. The daily value for zinc is 15 mg, but for specific purposes, levels up to 60 mg/day can be recommended for a short time. However, increased zinc levels can lower copper levels, which is responsible for the formation of red blood cells and nerve fibers. Therefore, copper should be added if zinc is being consumed at higher levels.

Other important minerals include iodine, which is essential in regulating metabolic rate; potassium, which helps to maintain normal osmotic pressure of body fluids and the acid-base balance of the body; manganese, which activates enzymes and is involved in fatty acid metabolism and protein synthesis; selenium, which detoxifies products of oxidized fats, and is found in red blood cells; and chromium, which is necessary for the formation of glucose tolerance factor, a complex that works with insulin.

Most generic multiple vitamins found at mass market stores only supply the RDA for vitamins and minerals. When looking for a good multiple vitamins you should buy only name brands and read the label to see that the above mentioned vitamins and minerals are supplied in the recommended doses. If the one you look at doesn’t have the above listed potency then move to another brand that does supply what is needed for optimal health.

Life normally includes anxiety at different points. However, if you are constantly anxious for no reason you can figure out, and if your anxiety is difficult to control and long-lasting, you may have an anxiety disorder. The components in this natural treatment formula are designed to relieve anxiety as well as general nervousness. Included are powerful botanicals which have been proven to ease tension and facilitate peaceful sleep. St. John’s Wort Extract, Hops Extract, and Valerian Extract are some of the botanicals included in this formula.

Anxiety has many related unpleasant symptoms and associations. These include restlessness (as well as fatigue); trouble concentrating; irritability; muscle tension and sleep problems. St. John’s Wort Extract helps to maintain a steady mood and supports mental health. Hops Extract and Valerian Extract can act as sedatives, inducing sleep and relieving anxiety and tension.

When people reach middle age, the gel-like vitreous begins to liquefy and contract. The vitreous gel pulls away from the back wall of the eye, causing a posterior vitreous detachment. It is a common cause of floaters, and it is more common for people who are nearsighted, have undergone eye surgery, have had laser surgery of the eye, or have had inflammation inside the eye.

Anxiety has many related unpleasant symptoms and associations. Some of the symptoms of anxiety include restlessness, and also, contrarily, fatigue. Other symptoms are difficulty concentrating, irritability, muscle tension, and sleep problems. St. John’s Wort can facilitate a steady mood and support mental health. Hops Extract and Valerian Extract can act as sedatives, inducing sleep and relieving anxiety and tension.

St. John’s Wort Extract helps to maintain a steady mood and supports mental health. Hops Extract and Valerian Extract can act as sedatives, inducing sleep and relieving anxiety and tension. Valerian Extract should be taken 30 minutes before bedtime. Skullcap Extract has historically been used as a sedative for people with nervous tension and insomnia, and may therefore be helpful in the natural treatment of anxiety disorder. Chamomile Extract contains active constituents that contribute to smooth-muscle relaxing action. People with anxiety disorder (also known as Nervousness or Panic Attacks) are often deficient in essential nutrients, including Calcium, Magnesium, and B Vitamins. Zinc is an essential mineral that is a component of enzymes that protect against free radicals caused by anxiety, and may be important in the natural treatment of anxiety disorder.

The ingredients in this formula include St. John’s Wort Extract. St. John’s Wort has a positive effect on mood and mental health. Hops Extract and Valerian Extract act as sedatives and can serve to induce sleep and relieve anxiety and tension. Valerian Extract should be taken 30 minutes before going to sleep. Historically, Skullcap extract has been used to calm those with nervous tension and insomnia. Therefore it is likely to be helpful in the natural treatment of anxiety disorder. Chamomile Extract contains active constituents that contribute to smooth-muscle relaxing action. Anxiety is sometimes exacerbated when the body is lacking essential nutrients. Lack of such nutrients as Calcium, Magnesium, and B Vitamins may contribute to anxiety. Enzymes that protect against free radicals contain Zinc, which may be important in the natural treatment of anxiety disorder.

Valentine’s Day is associated with the colour red. Many women and some men will wear something red to celebrate the day. Red roses and other items containing the red heart are usually given to loved ones as a symbol of love, but one of the most important gifts that we can give ourselves or help our loved ones achieve is good health. Let us look at some fruits and vegetables in the red colour scheme and see how they can contribute to our health.
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