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Which Supplements And How Much To Take
Reprinted from Alt Health by William Thomas
Updated March 2008
Vitamins-Minerals-comparing-vitamin-supplements.com

WHICH SUPPLEMENTS, AND HOW MUCH?

by William Thomas

 

Let's look at some of the attributes of important supplements, as shown in clinical studies:


SELENIUM
Called the “Miracle Mineral”, selenium helps repair UV skin damage, and inhibits cancers. Dr. Larry Clark, director of epidemiology at the University of Arizona Cancer Center, found that taking 200 micrograms of selenium daily reduces the risk of prostate cancer by 63%, colon cancer by 58%, and lung cancer by 46%. Selenium may also inhibit breast and skin cancer. As Jack Challem reports in Natural Health, “Where blood serum levels of selenium are low, cancer rates increase. And where serum rates are high, cancer rates remain low.”

He adds: “Researchers suspect that selenium deficiencies similarly promote regular mutations in cold and flu germs. The mineral is essential for the body's production of glutathione peroxide, a powerful antioxidants enzyme and immune stimulant.”

Linxian, China has some of the world's highest rates of esophageal and stomach cancer. But studies there have shown that Vitamin E and selenium group showed “significant reductions” in these cancers and related fatalities. Daily selenium supplementation also helps slow cellular aging, inhibits plaque formation in the arteries, restores skin elasticity and slows the progress of HIV infection. Selenium also appears to protect against cataract formation and macular degeneration-the leading cause of blindness in the elderly.

A trace mineral once common in soil, the best food sources of selenium are grains, seafood (especially shellfish) and meats. Organic whole wheat flour and brown rice on average contain about 77 mcg. of selenium per cup. Unhappily, this trace mineral is no longer found in today's chemical warfare-saturated soils. Daily supplementation is advised.

Selenium works synergistically with vitamin E, and supplementation with both is better than taking either alone.

Along with other antioxidants including vitamins C, E and beta-carotene, selenium also appears to protect against cataract formation and macular degeneration - the leading cause of blindness in the elderly. A National Eye Institute study has shown that people with the highest intake of carotenoids had one-third the risk of developing macular degeneration as those who had the lowest intake. Lutein, found in dark green leafy vegetables, is highly concentrated in the macula and is believed to provide the most free radical protection in this area of the eye.

Eating Brazil nuts in their shells is a great way to add selenium to your diet. (One whole-shelled nut can contain as much as 100 mcg. of selenium, whereas loose Brazil nuts contain approximately 12 to 25 mcg. per nut.)


VITAMIN A / BETA CAROTENE
Found in liver, fish liver oils, whole or fortified milk, eggs, carrots and dark-green leafy veggies like kale, vitamin A is necessary for eyesight, body tissue growth, bone formation, and resistance to infection.

The 10 State Nutritional Survey found one in three women and one in four men were deficient in vitamin A. Dr. Thomas Kummet and Dr. Frank Meyskins of the University of Arizona conclude, “A protective effect of vitamin A has been found for almost all sites of cancer.” After taking high doses of vitamin A daily for eight years, 89,000 female nurses had significantly less risk of breast cancer. Best taken with vitamins C and E, A can prevent and even reverse arteriosclerosis. According to T. Hirayama, “People low in beta-carotene have increased risks of lung, stomach, colon, prostate and cervical cancers.”


B VITAMINS
Long considered an “anti-stress” compound, the complex of B vitamins is also essential for cellular energy, testosterone and estrogen regulation-and the synthesis of DNA. This family of 10 related molecules are best taken together at 30 to 200 mg daily.

The 10 State Nutritional Survey found one in three Americans deficient in vitamin B2. Vitamins B1, B2, B3, B5, B6 and B12 are commonly found in whole grains (zero in white flour), poultry, fish, wheat germ, chicken, liver, unmilled rice, soy beans, oats, whole-wheat products eggs, oysters, green peas, dried beans, peas, oranges, whole grain breads and cereals, collard greens, broccoli, turnip greens, asparagus and spinach.

Vitamin B-3 (Niacin) releases energy from carbohydrates, breaks down protein and fats, synthesizes hormones and red blood cells. Vitamin B-6 and B-12 help build the body and maintain the nervous system. It plays a key role in the processing of amino acids, the building blocks of protein, and the nutrient aids in the formation and maintenance of the nervous system.

Vitamin B-2 (Riboflavin) and panothenic acid also releases energy from carbohydrates, proteins and fats found in food, aiding growth, forming red blood cells and regulating certain hormones,


FOLIC ACID
The 10 State Survey also found more than half of all American men and women deficient in folic acid. At least 60% of seniors receive insufficient folate to fight high levels of homocysteine in their blood - a proven risk factor for heart disease. JAMA reports that women with low intakes of folic acid “have higher risk of cervical cancer than women who smoke. They also have no resistance to the papilloma virus.”

Folic acid deficiency also allows DNA strands to break, exacerbating the effects of cell phone radiation. Double-strand breaks are strongly associated with cancer and accelerated aging.

Found in dark green leafy veggies, beans, liver, egg yolks and legumes, from 800-3400 micrograms of Folic Acid are needed daily to maintain the cells' genetic code. Eat lots. As much as 50% of Folic acid is destroyed during cooking, food processing and storage.


VITAMIN C
Found in green and red peppers, collard greens, broccoli, spinach, tomatoes, potatoes, strawberries, oranges and other citrus fruits, vitamin C builds the collagen structure of bones, cartilage, muscles and blood vessels, promotes the healing of wounds and fractures, and helps maintain capillaries, bones and teeth.

The top 25% of daily vitamin C takers have one-half to one-third the rate of cancers of the esophagus and stomach than those in the bottom 25%. In particular, men with high intakes of vitamin C have much lower incidence of stomach, colon and rectal cancers.

At the University of Helsinki, Dr. Harri Hemil has found that daily doses of one to six grams of vitamin C shortened the symptoms and duration of colds by about 30%. (Doses of less than one gram were ineffective.) Several servings of organic fruit and vegetables contain about 200 mg of vitamin C-that's just two/tenths of a gram. Cooking heat and chemical additives destroy vitamin C.


VITAMIN D
Essential for bone growth and proper absorption of calcium and phosphorus, vitamin D can be obtained in sunlight, eggs and butter.

 

VITAMIN E
The American Heart Association calls this powerful antioxidant one of the top 10 health care developments of all time. MD Jerome Cohen used to scorn supplements. Now this Professor of Internal Medicine at St. Louis University takes 400 IU of vitamin E to help protect his heart, after massive chemical trials involving 130,000 health care workers were reported in New England Journal of Medicine showing that high doses of vitamin E prevent heart attacks and strokes in both women and men. The Lancet found that daily doses of 400 to 800 IU vitamin E decreased the incidence of heart attacks by 77% among 2,000 people.

Found in butter, vegetable oil, nuts, wheat germ and green leafy vegetables, this powerful antioxidant also has proven anti-cancer properties. After studying 21,000 men for 10 years, Dr. Paul Kneks found that those with high levels of vitamin E showed a 30% lower risk for all types of cancers. A similar study found the same to be true for women.

In 1993, the New England Journal of Medicine found it next to impossible to get sufficient vitamin E from food grown in North America's depleted soils. The NEJM's conservative editors strongly recommended vitamin E supplementation after finding that vitamin E and related flavanoids turn on healthy “good genes” - while preventing the activation of “bad genes” responsible for cancer. Taken with vitamin C and beta-carotene, vitamin E can prevent and even reverse arteriosclerosis. The Journal of the American Dietetic Association recommends up to 800 IU/daily for health protection among non-smokers.


VITAMIN K
Found in sunlight, eggs, butter, and green leafy veg, this vitamin is essential for blood clotting. People who habitually wear sunglasses risk chronic Vitamin K and D deficiency.


CHOLINE
This neurotransmitter is vital for proper brain functioning.


INOSITOL
Aids calcium and insulin metabolism.
 

CO-ENZYME Q10
Few doctors have heard of this critically important enzyme required for cellular energy production, disease immunity, and fine functioning of the heart, which beats 100,000 times a day. Occurring widely in foods. Co-Q10 levels decline in our bodies after age 35 - as do levels of most other micronutrients. Beta-carotene, vitamins C and E, and coenzyme Q10 all prevent the oxidation of LDL - the “bad cholesterol” that leaves fatty deposits on the arterial walls.
 

LUTEIN
Eyes like lutein, which could be important in preventing macular degeneration, according to Jack Challem.
 

BIOTIN
This fatty acid fuel is found in sardines, liver, egg yolks, cereal, yeast and soy flour. Because Biotin is used by the body to manufacture and break down fats, amino acids, and carbohydrates, an extreme low-fat diet deprives the body of some essential nutrients.
 

BIOFLAVONOIDS
Increase the potency of antioxidants like vitamins C and E, maintain cells membranes, and help fight cancer.
 

N-ACETYLCYSTEINE
”Appears to increase the life-expectancy of people with AIDS,” says Challem. It can also reduce mucous in bronchitis and respiratory infections.
 

L-GLUTATHIONE
Geneticists Leonard and Lenora Herzenberg at Stanford University found that patients with high glutathione levels lived “much longer” than those with low levels. The Colgan Institute recommends 250 mg/day.
 

OMEGA-3 AND OMEGA-6 FATTY ACIDS
Essential for health, the Journal of the National Cancer Institute reported in 1986 that Omega 3 can destroy breast, lung and prostate cancer cells-proving its “clinical usefulness in cancer treatment.” This powerful anti-inflammatory nutrient is also helpful in reducing rheumatoid arthritis. Fish oils reduce the risk of blood clots, and can lower blood pressure and triglycerides-a blood fat linked to coronary heart disease.

Found in linseed oil, pumpkin seeds, walnuts, soybeans and canola, borage, fish oils and health food store shelves (at least for now), about a teaspoonful of organic flaxseed oil every day also goes a long way to inhibit cardiovascular disease, adult diabetes, some skin diseases and rheumatoid arthritis.


ISOFLAVONES
Isoflavones found exclusively in soybeans, soy milk and tofu apparently attach to estrogen receptors in breast cells, preventing the hormone from entering the cell and triggering out of control cell growth. Japanese people, who eat up to 110 times more of these flavanoids than North Americans, are much less likely to develop breast or prostate cancer, Challem reports. “A glass of soy milk or a serving of tofu delivers the most beneficial daily dose of 40 to 50 mg.”


THE THREE G'S
Five years ago, the top selling herbal supplements in the USA were the “Three Gs”: garlic, ginkgo biloba, and glucosamine. Garlic's natural antibiotic properties have been known for more than 4,000 years. More than 1,800 scientific studies show garlic's role in preventing or treating disease.

More than 70 different compounds in garlic include antioxidants, which also lower cholesterol. After MD Manfred Steiner of East Caroline University in North Carolina gave 41 men 7 grams of supplemental garlic daily for six months, their cholesterol levels dropped an average of 15 to 20 points. Their blood pressure also fell by an average of 5.5 percent.

“Garlic's medicinal properties have been known for more than 4,000 years. More than 1,800 scientific studies show garlic's role in preventing or treating disease,” Challem writes. MDs Karen Farbman and Elizabeth Barnett at Boston University's School of Medicine have also found that garlic extracts inhibit the growth of 14 different strains of disease-causing bacteria-including antibiotic-resistant Staphylococcus aureus. One clove, or five grams taken daily boosts T-cell defense activity.

The best garlic is the plant you pick outside your door. You can grow your own garlic, like I do, in your backyard or in a deep flowerbox. When 41 men were given 7 grams of supplemental garlic daily for six months, their cholesterol levels dropped an average of 15 to 20 points and their blood pressure fell by an average of 5.5%.


BIGGIES
In the nutrient sweepstakes awarding good health, magnesium is another biggie. The RDA Handbook reports that more than 80% magnesium is lost in making white and “enriched” breads. Also gone down in soils. No wonder we're losing our bones. Magnesium is involved in more than 300 different enzymatic reactions in the body. At least two dozen studies show that it prevents many types of arthymias (irregular heartbeat). Do not exceed 1,000 mg/day.

“Men who regularly eat lypocene-rich organic tomato sauce have 45% less risk in developing prostate cancer, writes Jack Challem. “Lutein could be important in preventing macular degeneration, the leading cause of blindness in the elderly.”

He continues: “Problems with energy production in your body's 60 trillion cells is considered one of the possible causes of Chronic Fatigue Syndrome and Alzheimer's disease. MD Richard Kumin of San Francisco and MD Jacob Teitelbaum of Annapolis, Maryland report success in treating CFS with carnitine. A study conducted at Mercy Hospital and Medical Center in Chicago found that 3 grams carnitine daily prompted significant improvements in CFS patients after four to eight weeks of treatment. One to three grams daily of either carnitine or acetyl-N-carnitine prompted significant improvement in CFS after four to eight weeks of treatment. The same dosage can slow but not reverse the advancement of Alzheimer's.”

Carnitine is sometimes difficult for the body to absorb when taking other medications, even aspirin. Acetyl-N-carnitine should not be taken with other medications.

“Omega-3 and omega-6 fatty acids are essential for health. The Journal of the National Cancer Institute reported in 1986 that Omega 3 can kill breast, lung and prostate cancer cells stone dead - and “have a potential clinical usefulness in cancer treatment.”

Challem again: “About a teaspoonful of organic flaxseed oil every day also goes a long way to inhibit cardiovascular disease, adult diabetes, some skin diseases and rheumatoid arthritis. Other good sources of linoleic acid and alpha-linoleic acid are linseed oil, pumpkin seeds, walnuts, soybeans and canola, borage and fish oils. Omega 3s are powerful anti-inflammatory nutrients, which explains why they are helpful in rheumatoid arthritis; by minimizing inflammation they cut down on the body's production of free radicals. Fish oils reduce the risk of blood clots and can lower blood pressure and triglycerides, a blood fat linked to coronary heart disease. Fish oils [sardines are good], which turn off the production of free radicals in white blood cells (which the body uses to kill bacteria), can also raise cholesterol. Garlic lowers cholesterol.”

Estrogen-blocking flavanoids are found exclusively in soybeans and soy products such as soy milk and tofu, Challem goes on to note. “Japanese people who eat up to 110-times more bioflavones than North Americans, are less likely to develop breast or prostate cancer.”

Glucosamine is big, too. Among its other properties, glucosamine helps synthesize the cartilage that cushions your joints. To block breakdown of this joint cartilage in Osteoarthritis, Natural Health points to MD Ray Sahelian, who recommends starting with 500 to 1,000 mg of glucosamine three times daily, and after several months dropping to a maintenance dose of 500 mg once or twice daily.


TRY THIS
Instead of “mixing and matching” various brands and dosages, the best way to ensure daily supplementation at levels that increase energy and help ward off disease is to take a high-quality, all-inclusive supplement package.

One of the most significant research discoveries of 20th century medicine came in recognizing the importance of “anti-rusting” anti-oxidants in countering the corrosive cellular action of "free radicals" released by the oxidation of food and pollutants in the human body. Linked to degenerative diseases, short-lived but highly destructive free radicals are triggered by polluted air, water and food; high-fat junk food diets, sedentary lack of exercise, and smoking.

But not all vitamins are created with equal integrity. When the world-renowned creator of the Epstein-Barr diagnostic kit became convinced that disease prevention was preferred over its detection, he realized that proper nutrition - and daily supplementation as required to fill in the many blanks left in North American diets and soils - is the basis of health.

But when he subjected vitamin supplements commonly available in supermarkets and drugstores to thorough tests at his Gull Laboratories, this immunologist found that “bargain” supplements were no bargains at all.

After clinically evaluating 13 types of Vitamin C, Wentz found every one to be derived from inferior ingredients. When he fed popular, off-the-shelf vitamins and minerals to his cell cultures, the cells curled up and died. The microbiologist discovered that the nutrients he had picked at random were not being supplied in their proper proportions. Nor did they include the necessary “co-factors” needed to activate vitamins and ensure their full cellular absorption and benefit.

As a result, the hit-and-miss approach of buying different vitamins at random leads to an excess of some nutrients and deficiencies in others. Dr. Wentz found that unlike properly formulated vitamins and minerals, which remain in the bloodstream and tissues to feed cells, most drugstore brands pass right through the body - confirming the popular conception of “expensive urine.”

His lab results also showed that most over-the-counter supplements contain stearic acid binders that prevent tablets from releasing minerals, or completely dissolving in the body. Color coatings commonly contain aluminum, which has been linked to, I forget… oh yes, Alzheimer's.

In actualizing his dream of a world free from the pain and suffering of disease, Dr. Myron Wentz further found grape-seed extract to be one of the most powerful immune-boosters ever discovered. When treating Gulf War Illness, Dr. Garth Nicholson and his wife also favored grape-seed extract for helping to rebuild damaged immune systems. In addition, the GWI specialists also recommended bioflavonoids, Coenzyme Q-10, beta-carotene, biotin, L-cysteine and L-tyrosine.

In addition, herbs such as ginseng, garlic, ginkgo-biloba, miso, shitake mushrooms, and Echinacea are also among the top laboratory-proven immune-builders. Whey contains enough cysteine to boost immunity by up to 500%.

In his laboratory, Dr. Wentz began putting together pharmaceutical grade vitamins, herbs and chelated minerals under “batch-by-batch” quality control in the precise combinations and dosages needed to produce noticeable health improvements in his family and friends.

Convinced by a business friend to make his extraordinary health supplements publicly available, Dr. Wentz founded his company in Salt Lake City. Now in 13 countries around the globe, his spectacularly successful enterprise is one of a few health science companies that manufacture most of its supplements in its own constantly inspected and upgraded, state-of-the-art facility. After his experience with misleading labeling, every dietary supplement produced there carries an independently certified potency guarantee, ensuring that what is stated on the label is actually contained in the product.

In making his health science products available to the wider public, Dr. Wentz and his advisers devised a laterally-spreading networking plan that benefits all participants. But he cautioned anyone who is really sick against popping handfuls of any high-potency vitamins and minerals without first checking with their personal physician. The resulting rapid detoxification, he and other researchers noted, can overload sick bodies with poisons suddenly released from fatty tissues. Purchasers of his high-powered supplements who suffered from super-toxicity were likely to initially grow even worse before markedly improving as the body cleansed itself.

In order to flush the body of toxins and keep the brain's electro-chemical “battery” fully hydrated, most doctors recommended that we drink at least eight glasses of pure, unchlorinated water every day. In rare cases, if extreme discomfort occurs, Wentz and others suggested, daily supplement dosages should be cut back.

But these signs also indicate that the therapy is working, he added. Patients in such situations are advised to consult with their physicians, and “stick with the program” if at all possible. "Health is not just the absence of disease,” Dr. Wentz tells public and professional forums today. “It is the empowering of our bodies to perform at its optimal level."

Sources:
Natural Health Aug 97
Stop Aging Now!
Seminars in Oncology 1983
American Journal of Clinical Nutrition 1995
New England Journal of Medicine 1993
Fourth International Conference on Selenium 1988
Nutrition and Cancer
Journal Of The American Medical Association
Jan 22/92
Natural Health Aug/97
selenium.org
mercola.com
thehealthpages.com
Information Resources 20
New York Times Mar 10/92
Scandinavian Journal of Gastroenterology 1974
Cancer Research 1985
Lancet (British Medical Journal) 1996
JADA 86
New England Journal Of Medicine May/93
USANA.com
Clinical Investigative Medicine 1989

Want proof? After compiling an 18-point rating for the proven necessary daily nutritional intakes for optimal long-term health, unaffiliated biochemist Lyle McWilliam evaluated more than 1,500 available supplements for completeness, potency, purity and antioxidant properties. His conclusions are published in his popular reference, The Comparative Guide to Nutritional Supplements. USANA's unique, synergistic formulation and strict adherence to rigorous pharmaceutical standards earn them the label: "Best Commercially Available Vitamins In North America."
 
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A
“A protective effect of vitamin A has been found for almost all sites of cancer.”
[1983 Seminars in Oncology, Dr. Thomas Kummet and Dr. Frank Meyskins of the University of Arizona]

In 1993 the New England Journal of Medicine reported that 89,000 female nurses who maintained high intakes of vitamin A for eight years had significantly less risk of breast cancer.”

“Beta-carotene, along with Vitamin C and Vitamin E can prevent and even reverse artherosclerosis. Beta-carotene reduces the risk of cancer by boosting cell defenses. People low in beta-carotene have increased risks of lung, stomach, colon, prostate and cervical cancers.” [T. Hirayama Nutrition and Cancer, 1979]

C
In several experiments, Mark Levine, M.D., of the National Institutes of Health in Bethesda, Md., found that 200 mg of vitamin C daily - more than three times the RDA - was the ideal intake for young, healthy men. For those awed by Big Pharma scare stories concerning Vitamin C “toxicty” - Nobel laureate Linus Pauling took 18,000 mg of this life-saving vitamin every day. [healthsuperstore.com]

E
MD Hjerome Cohen, Prof. of Internal Medicine at St. Louis University used to be against vitamin supplements. Now he takes 400 IU of vitamin E to help protect his heart. After studying 21,000 men for 10 years, Dr. Paul Kneks found that those with high levels of vitamin E showed a 30% lower risk for all types of cancers. A similar study found the same to be true for women.

In 1996, the British medical journal Lancet reported that daily doses of 400 to 800 IU vitamin E decreased the incidence of heart attacks by 77% among 2,000 people.

The American Heart Association calls the benefits of vitamin E one of the top 10 developments related to health care. The 1986 Journal of the American Dietetic Association recommends up to 800 IU/daily for health protection among non-smokers.

According to Robert N. Butler, M.D., editor of the journal Geriatrics, "One would have to eat 1,000 almonds - equal to 8,000 calories and 658 grams of fat - to obtain 400 IU of vitamin E per day, which is the dosage associated with cardiovascular benefits."