The 5 Must Have Supplements for Your Health
It’s not easy to eat right all the time and even if you are you may not know that consuming fruit, for instance, with protein will inhibit your bodies ability to absorb the nutrients you are ingesting.
Taking certain supplements will help to insure that you are getting the nutrients you need everyday.
Bioavailability and absorption are two important factors when it comes to sufficient intake of micronutrients. For example, oxalates are a chemical found in tea. While herbal teas are good for you, this chemical can limit the bioavailability of several nutrients, like iron and calcium. Tea has become as much a staple in many diets as coffee or water – meaning your body may not be benefiting from your “perfect” diet.
Another common example is consuming milk with a meal containing eggs – it is highly unlikely you will absorb much of the calcium in the milk. Iron, found in eggs, binds calcium in the intestines, limiting absorption. Ideally, these two micronutrients should be consumed three hours apart, but do you really have time for that much planning and fretting?
Supplements, however, do not replace healthy eating and lifestyle choices.
Choose those supplements which are designed to address our specific needs and you can achieve optimal health and benefits for your body and mind.
Struggling with Weakness or Fatigue?
Don’t let these feelings get in the way of your fitness goals. Instead, get your iron levels checked. Low-iron or iron deficiency anemia can lead to a host of symptoms including: tiredness, low-motivation and poor circulation.
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BEWARE: Big pharm and big brother want to take over the supplement industry
Our government, which is getting bigger and bigger, is continually trying to take away the rights of us citizens. Being consistent, the government has taken hold of several industries over the last few years to no benefit, and is now set its sights on the supplement industry. The FDA, a sheep in wolves clothing, is claiming they’re interest in taking over the supplement industry is public safety. However, government statistics show that supplements are basically benign, especially when compared to prescription drugs. Not to mention the outstanding natural health benefits associated with supplement intake.
If the government gets their way, they and the pharmaceutical industry know the supplement industry companies won’t be able to afford the FDA’s drug trial process. Most supplement companies will go out of business if supplements, which includes vitamins, are treated as drugs under the new regulations; drug companies like Merk, Pfizer and others will step in and take over.
Drug companies are not in the business of building health. It is in their best interest to have as many unhealthy people as possible. Its so important that big pharma spends more money on ads than it does on research (twice as much). It’s a marketing driven industry, trying to convince people they have an affliction and the drug companies have the answer.
Is it any wonder why there have been so many drug recalls associated with so many deaths. Perhaps if big pharma spent more on research, and the FDA did their job, many people wouldn’t have lost their lives needlessly. And this is who we’re supposed to put our trust in running our supplement industry?
Taken from Mercola.com:
Dietary Supplement Labeling Act of 2011, introduced at the end of June by U.S. Senator Richard Durbin (D-Illinois) is trying to treat vitamins as if they are drugs, allegedly to “improve the safety of dietary supplements,” which implies that supplements must be a major safety hazard to begin with. Durbin’s bill goes hand-in-hand with new FDA regulations that amend the definitions for new dietary ingredients (NDI’s), and together, they can threaten your health and freedom of choice, and further serve to strengthen the fatally flawed paradigm of health and medicine.
An estimated 106,000 hospitalized patients die each year from drugs that, by medical standards, are properly prescribed and administered, and an estimated two million more suffer serious side effects.
How does the safety of supplements compare?
In 2001, 84.6 percent of all substances implicated in fatal poisonings were pharmaceutical drugs, according to that year’s American Association of Poison Control Centers (AAPCC) report. This compares with 0.8 percent for all dietary supplements combined, even including substances such as dinitrophenol, a dangerous (and illegal) substance banned in 1938, as well as the central nervous system stimulant Ma Huang (Ephedra). ONE drug alone, the anti-asthma drug theophylline, which was responsible for 15 deaths that year, amounted to 66 percent more than all the available dietary supplements combined.
According to CDC mortality data for 2005, prescription drugs killed more than 33,500 people that year, second only to car accidents. That same year, the American Association of Poison Control Centers reported 27 deaths that were associated with dietary supplements
Legal DRUGS are killing massive numbers of people, not vitamins and supplements. Unfortunately, one reason for all these drug deaths could be the lax way the FDA “regulates” the drug industry by not requiring that all serious events in a trial be made public:
“When a clinical trial that is undertaken by drug companies shows that a drug has serious side effects, there is no law that says that study has to be published or made public in any way,” Dr. Dean says in her book.
Vioxx is a perfect example of a product that was approved without having published all the clinical studies where serious events that resulted in the deaths of over 60,000 people were discovered.
What’s obvious is that the number of people taking supplements and vitamins is continuously growing. It’s a $60-billion-a-year industry, and the drug industry wants a piece of that pie, as evidenced by drug giant Pfizer, which recently announced that it’s going into the supplement business to counter some of the losses from its blockbusters that are soon going off-patent. The FDA is apparently on-track to protect its client’s vitamin and supplement interests by proposing the new policy it slipped in just before July 4.
What can you do? Go HERE and get involved.
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Do you Really Need Milk to get your Daily Dose of Calcium?
You don’t need milk, but you do need calcium and vitamin D. In many areas across the U.S., such as urban food deserts and rural areas, milk may be one of the only calcium-rich foods available. So unfortunately, people living in these areas might not have a choice. In other areas where a wide variety of foods is the norm, you could easily consume enough calcium without including milk in your diet.
According to the Office of Dietary Supplements of the National Institutes of Health (NIH):
Calcium is required for vascular contraction and vasodilation, muscle function, nerve transmission, intracellular signaling and hormonal secretion, though less than 1% of total body calcium is needed to support these critical metabolic functions. Serum calcium is very tightly regulated and does not fluctuate with changes in dietary intakes; the body uses bone tissue as a reservoir for, and source of calcium, to maintain constant concentrations of calcium in blood, muscle, and intercellular fluids. The remaining 99% of the body’s calcium supply is stored in the bones and teeth where it supports their structure and function.
The recommended daily intakes (RDI) are 1,300 mg for teens 14 to 18 years of age and 1,000 mg for adults ages 19 to 50 (males up to age 70). Females age 51 to 70 need 1,200 mg and all adults over 71 need 1,200 mg. Infants need the least amount of calcium, so the risk of inadequate intake is miniscule. Babies from 0 to 6 months need 200 mg and ages 7 to 12 months need 260 mg. Toddlers ages 1 to 3 need 700 mg, children ages 4 to 8 need 1,000 mg, and kids and tweens ages 9 to 13 should consume 1,300 mg.
Although milk has been heavily marketed as the best way to get the calcium you need for strong bones, there are many other foods that contain more or just as much calcium per serving as milk. Eight ounces of milk contains anywhere from 285 to 302 mg per serving, depending on whether it’s nonfat, reduced fat, lactose-reduced or whole. Foods that contain around the same or more calcium than milk include:
-Sardines (324 mg per serving)
-Cheddar cheese (306 mg)
-Calcium-fortified cereal (100-1,000 mg per serving)
-Soy milk (80-500 mg per serving)
-Yogurt (415 mg plain, 245-384 mg fruit)
-Calcium fortified orange juice (200-260 mg)
-Mozzarella (275 mg)
If you’re allergic to dairy products, you can still get enough calcium by eating sardines, salmon (181 mg per serving), spinach (120 mg), tofu (138 mg), turnip greens (99 mg), kale (90 mg), Chinese cabbage (74 mg), and instant breakfast drinks (105-250 mg). Bread, broccoli, sour cream, tortillas, frozen yogurt, cottage cheese, pudding and cream cheese also contain calcium.
Doctors agree that obtaining calcium mainly from food sources is best, but supplements can fill the gaps when needed. The two main forms of calcium in supplements are carbonate and citrate. Calcium carbonate is the most popular of the two, it’s widely available, and it’s inexpensive. Both forms of calcium are well absorbed, but calcium citrate is better tolerated and absorbed by individuals with reduced levels of stomach acid. The body can absorb calcium citrate effectively when taken with or without food. Calcium carbonate is absorbed more efficiently when consumed with food.
There are several other types of calcium that can be found in supplements and fortified foods. They are:
Several different forms of calcium can be found in calcium-fortified juices, but a popular type is calcium citrate malate. This form of calcium is well absorbed by the body and it’s also inexpensive.
For more information about calcium and to print a food chart that lists calcium rich foods along with daily values, visit the Office of Dietary Supplements of the National Institutes of Health at http://ods.od.nih.gov/.
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Benefits of Vitamin D
Natural vitamin D is elusive. This necessary nutrient is naturally found in just a handful of foods, but it can be found as an additive in many processed and packaged foods. Vitamin D is also available in supplement form. Fortunately, the average healthy person gets enough vitamin D from sun exposure and food, so deficiencies among healthy adults is uncommon.
According to the Food and Nutrition Board of the Institute of Medicine of the National Academies (IOM), approximately 5–30 minutes of sun exposure between 10 AM and 3 PM at least twice a week to the face, arms, legs, or back without sunscreen usually lead to sufficient vitamin D synthesis. Moderate use of commercial tanning beds that emit two to six percent UVB radiation is also effective. Individuals with limited sun exposure need to include good sources of vitamin D in their diet or take a supplement to achieve recommended levels of intake.
The best food sources of vitamin D are the flesh of fatty fish such as tuna, salmon and mackerel. Fish liver oils, such as cod liver oil are also excellent sources. For example, one tablespoon of cod liver oil contains 1,360 IU (international units) of vitamin D. This is 340 percent of the recommended daily amount (RDA). Salmon, mackerel and tuna have 39-112 percent of the RDA. Small amounts of vitamin D can be found naturally in mushrooms, beef liver, egg yolks, and cheese. They contain anywhere from 2-15 percent of the RDA.
Fortified foods contain vitamin D as well. Fortified milk, orange juice, yogurt, breakfast cereals, margarine, and soymilk contain anywhere from 10 to 31 percent of the RDA. For example, fortified cereal contains 10 percent of the RDA and soymilk contains 30 percent. Fortified milk averages 29 to 31 percent.
The RDA for vitamin D is 400 IU for adults and children age 4 and older. For seniors, the RDA is between 400-600 IU. However, research shows that higher daily doses of 700-800 IU may reduce the risk of fracture in adults aged 60 and older by 25 percent. A reduced risk of fracture is just one benefit of vitamin D. Other benefits include:
-Helps maintain normal blood levels of calcium and phosphorus (vitamin D’s major biological function)
-Aids in the absorption of calcium
-Protects against osteoporosis and osteomalacia (hardens bones and teeth)
-Protects against hypertension (high blood pressure)
-Protects against cancer
-Protects against several autoimmune diseases
-Protects against rickets in children
Sun exposure and consumption through major and fortified food sources should provide enough vitamin D, so supplements are not usually necessary for healthy adults. However, vitamin D deficiency is possible, especially in the elderly population, obese people, exclusively breastfed babies, individuals with fat malabsorption syndromes, individual’s with inflammatory bowel disease, and individuals who have limited sun exposure. In these cases, a supplement may be necessary.
A physician will determine the amount needed to correct vitamin D deficiency, but the tolerable upper intake levels (ULs) are:
-0 to 6 months: 1,000 IU (25 mcg)
-7 to 12 months: 1,500 IU (38 mcg)
-1 to 3 years: 2,500 IU (63 mcg)
-4 to 8 years: 3,000 IU (75 mcg)
-9 years and older: 4,000 IU (100 mcg)
-Pregnant or lactating: 4,000 IU (100 mcg)
When vitamin D deficiency occurs, symptoms may or may not be present until disease has developed. If symptoms are present, they may include:
-Delayed tooth formation
-Loss of height
-Poor growth in children
-Spine and other bone deformities
While the consuming the right amount of vitamin D has many benefits, over consumption can be dangerous. Taking too much vitamin D can cause nausea, weight loss, and irritability. Severe side effects include mental and physical growth retardation, movement of calcium from bones into soft tissues, and kidney damage.
For more information about vitamin D, visit the Office of Dietary Supplements, National Institutes of Health at http://ods.od.nih.gov/.
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Vitamin D anticancer research project
Vitamin D3, which is technically a prehormone, has a whole host of benefits. This invaluable substance has a role in preventing or treating many diseases including cancer. Below you’ll find a letter I received as being a participant in a Vitamin D study, the results of which were published in the International Journal of Cancer Research and Treatment
GrassrootsHealth New Research Publication in the Anticancer Research Journal, 2/21/2011
Congratulations and thanks to absolutely everyone who has participated in and supported this project! According to one of our panel members, Dr. Anthony Norman:
“This paper provides a long awaited insight into a dose-response relationship between orally administered vitamin D3 and the resulting levels of serum 25(OH)D in over 3600 citizens. The results will allow a new definition of high vitamin D dose safety and reduce concerns about toxicity. This is a landmark contribution in the vitamin D nutrition field!”
Distinguished Professor of Biochemistry & Biomedical Sciences, Emeritus
University of California Riverside
There were 3667 people’s first test data reported on
No suggestions of toxicity were reported even up to intakes as high as 40,000 IU/day (not a recommended amount, however)
It’s going to take about 9600 IU/day to get 97.5% (almost everyone) to the 40 ng/ml level. Individual variations however range from 0 to over 50,000 IU/day!
Testing is necessary to determine what the starting serum level is and how to adjust intake
It took 3 tests (1 year) to determine the optimal dose for each individual
The NEW rule of thumb for dosing will be changed. We’ll publish a chart for all very shortly. Currently, it is stated that you can increase the serum level by 10 ng/ml with 1000 IU/day. Per our research, this is true only when starting at about 10 ng/ml. If you want to go from 50 to 60 ng/ml, it will take an additional 2000 IU/day (i.e., the rise is only 5 ng/ml for each 1000 IU/day).
Please visit our website, GrassrootsHealth and listen to the interviews with the study’s authors, Dr. Cedric Garland and Dr. Robert Heaney. They both speak to the significance to public health of this study.
Another key item that I am very aware of is the public’s readiness to ‘take charge’ of their own health. With this view and the information to make it happen, we are bound to see some very exciting things with own health!
The research article is ‘open access’ so that everyone can download and read it! Please do so here: GrassrootsHealth Research Article
Again, very, very many thanks to all of you for your participation and support. You are helping change the face of public health! We CAN move to a much more ‘preventive’ model of healthcare. Please let me know at any time how we can best help.
We do need your ongoing financial support as well, to keep ‘spreading the word’. Please consider a donation to Prevent Vitamin D Deficiency for our future health.
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Thumbs up review of Nutrition and Physical Degeneration by Weston A Price, DDS
Nutritional and Physical Degeneration is one of the most ground-breaking books ever written on the link between nutrition and health. Dr. Weston A. Price, a dentist from Cleveland, became very disturbed by what he saw in his patients. He started to see a link between the decay he found in the mouths of his patients and pathologies found elsewhere in the body like diabetes, arthritis, osteoporosis, gastrointestinal complaints, and more. Dr. Price also found that crowded, crooked teeth were becoming more and more common, along with facial deformities like overbites, narrow faces, lack of well defined cheek bones, and underdevelopment of the nose. Dr. Price did not believe these problems to be in any way normal; He believed they were the result of poor nutrition. The worse a person?s diet was the more decay he found in their mouth. The more decay a person had in their mouth, the higher the rate of pathologies in other areas of the body.
More than 70 years ago Dr. Price decided to search the world for primitive people who lived entirely on indigenous foods. His travels took him from islands in the South Seas to Alaska to Africa and many places in between. He visited Australian Aborigines, Swiss villages, Eskimos, traditional American Indians, Amoazonian Indians, African tribes, and more. Dr. Price and his wife Florence traveled for ten years during the 1920′s and 30′s when groups of people completely isolated from civilization could be found.
Throughout his travels, Dr. Price kept a record of his findings with pictures and detailed assessments. What he found, to be called astounding, is an understatement. Dr, Price discovered that primitive people untouched by civilization, who subsided on a diet of indigenous food, had outstanding physical development with little to no dental problems, heart disease, diabetes, or any other diseases we know believe to be a normal consequence of life.
Dr. Price?s findings were not surprising to other investigators and explorers. However, the excepted explanation at the time was that primitive people were ?racially pure? and that the maladies we see in civilization were due to ?race mixing?. This theory was untenable to Dr. Price who found that the individuals in groups he studied who abandoned their traditional diets for foods provided by traders or missionaries, or who moved to a more civilized area were found to develop tooth decay and degenerative conditions.
The diets of these primitive groups of people were vastly different. Some were mostly cooked food while in others most of the food was consumed raw including animal sources. Some diets were based on sea food, others on domestic animals and others on wild game. Some diets were based on dairy while others consumed a variety of fruits and vegetables and grains.
The common thread between all the groups Dr. Price investigated was none of them contained any refined devitalized foods like white sugar, flour, pasteurized or skim milk, and refined or hydrogenated vegetable oils. All the diets contained animal foods of some type and some salt. Dr. Price analyzed the primitive diets and found they all contained four times the amount of water soluble vitamins and minerals, and ten times the amount of fat soluble vitamins compared to the modern American diet.
Unfortunately, Nutrition and Physical Degeneration, the permanent record of his travels, is nonexistent to today?s modern medical community. This book is more important to our health and welfare today than it was 60 years ago. Our food supply, if it could be classified as food, is devoid of almost all nutritive value. We need to incorporate the fundamentals of primitive nutrition and return to nutrient dense whole food. We need to get back to local farming and turn away from manmade supermarket garbage that is destroying our health.
Anyone interested in becoming truly healthy needs to read Nutrition and physical degeneration
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Vitamin D pumps you up
Researchers observed participants who were 60 years or older while supplementing them with Calcium and vitamin D3. For the first 2 months participants took 150,000IU/month, followed by 90,000 IU/month for the next 4 months. They then compared them to a control group who only took calcium.
The participants who took the vitamin D had 16.4% improvement in strength of the muscles of the hips and knees. This increase took place without an exercise plan.
J Intern Med,2009;266(3):248-57
Natural Way to Health, Jan 2010,(3)1
Because we produce vitamin D, it’s not a vitamin at all. Vitamin D is actually a pre-hormone that’s arguably the most important substance in our bodies, having an untold number of functions. Unfortunately, the vast majority of people have low or nonexistent levels and are not reaping the benefits of the sunshine vitamin.
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Daily consumption for optimum health
As a follow-up to a previous article “Everything in moderation, right?“, I decided to educate my readers on substances so vital to there health daily consumption is essential. Below is a portion of “Daily Consumption“.
Taken from the fruit portion of the seed off the coconut palm tree, coconut oil is one the most beneficial foods you can consume. In tropical regions where coconut oil or fat is a large portion of their caloric intake, people are much healthier and experience a much lower incidence of the modern diseases we do in the U.S. [17, 18]
There is an array of positive research published in the last few years showing the significance of coconut oil.  Coconut oil is classified as a “functional food” because of its health benefits that go far beyond its nutritional content. In fact, the coconut palm is so highly valued by Pacific Islanders as a source of food and medicine that it is called “The Tree of Life.” 
Coconut oil is the most saturated of all fats. Saturated fat has three subcategories: short chain, medium chain and long chain. Coconut oil contains approximately 65% medium chain fatty acids (MCFA). Although recognized for its health benefits many centuries ago, it wasn’t until 40 years ago that modern medicine found the source to be MCFA. Remarkably, mother’s milk contains the same healing powers of coconut oil. 
The saturated medium chain lipid lauric acid, which comprises more than 50 percent of coconut oil, is the anti-bacterial, anti-viral fatty acid found in mother’s milk.  The body converts lauric acid into the fatty acid derivative monolaurin, which is the substance that protects adults as well as infants from viral, bacterial or protozoal infections. This was recognized and reported as early as 1966. 
Sources located here
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Creatine, the oldest health care in the world, more Vitamin D, 4 things for your health
I this installment of Did you know… I cover an array of topics beginning with the following:
Did you know…
…creatine is perhaps the most researched supplement on the planet? Yet new data on the benefits of supplementing with this incredible substance is still mounting. Canadian researchers compared the changes in insulin-like growth factor-1 (IGF-1) amounts in two groups of subjects. All the subjects performed at least 30 minutes of structured physical activity three to five times per week for eight weeks. The subjects were randomly assigned to one of two groups: one supplementing with creatine, the other, an isocaloric placeo. Muscle biopsies were taken before and after the training period and analyzed for IGF-1 content. The creatine group had a 24% higher level of IGF-1. The creatine group also had a 23% higher increase in type II muscle fibers. These findings were independent of dietary guidelines. (Int J Sport Nutr Exerc Metab, 2008; 18(4))
What does this mean for the average Joe? It means if you supplement with creatine, you?ll not only get the well known ?volumizing? effect, but more muscle fibers.
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Did you know…
In my latest “Did you know…” column I discuss more sunshine vitamin benefits (below); the link between obesity and bad sex; the relationship of soy foods and low sperm counts; decreasing your risk of infection in the gym, and cardiologist’s admissions.
… there are more than 800 scientific articles showing the effects of vitamin D on cancer? Some researchers point out that increasing vitamin D levels world-wide could prevent numerous diseases that claim nearly 1 million lives per year. Vitamin D, or the ?sunshine vitamin,? is really not a vitamin, but a powerful hormone precursor that has an enormous influence on our bodies. Receptors that respond to the vitamin have been found in almost every human cell. Researchers have found that vitamin D has a direct influence on 3,000 of your 30,000 genes.
The health benefits of optimal vitamin D levels are absolutely extraordinary. The main reason it?s not more widely promoted is there is no money to be made from it by the medical and pharmaceutical industries.
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