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April 2007
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Vitamin D: New vitamin superstar?
Fighting a cold? Take vitamin C. Dealing with stress? Try a B-complex. These remedies are widely known but until recently, the role of vitamin D in enhancing our health was largely overlooked.
Long, dim winters leave many North Americans lacking in vitamin D, say experts.
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Now, especially with recent research associating vitamin D with reduced risk of breast and colon cancer, all that is changing. Vitamin D is emerging as a new vitamin "superstar."
Sun and supplements
Cancer specialists at the University of California, San Diego pooled data from multiple studies to conduct the new research. They found that people with the highest levels of vitamin D in their blood had the lowest risk of breast cancer - and of colon cancer, too.
The level associated with a 50% reduction in risk of breast cancer can be achieved "by taking 2,000 international units of vitamin D3 daily plus, when the weather permits, spending 10 to 15 minutes a day in the sun," study co-author Cedric Garland writes.
Edward D. Gorham, another co-author, proposes the same level of vitamin D3 intake to reduce colon cancer risk. His advice, though, is slightly different: to obtain the recommended amount through "a combination of diet, supplements and 10 to 15 minutes per day in the sun."
The researchers emphasize that tanning or burning of the skin is not advised, nor is extra sun exposure for anyone with a photosensitivity disorder or personal or family history of skin cancer.
Studies show bone, skin benefits
Meanwhile, in other vitamin D news:
. A study funded by the US Department of Defense indicates that calcium and vitamin D supplementation can reduce stress fractures. Calcium is known to support bone formation and repair, vitamin D to aid calcium absorption. The study looked at about 5,000 female military recruits, some of whom received 2,000 mg of calcium and 800 IU of vitamin D daily for eight weeks, while others received a placebo. About 25% more women received stress fractures in the placebo group than in the group taking supplements.
. A study at the University of California, San Diego shows that vitamin D promotes wound healing. "Our study shows that skin wounds need vitamin D3 to protect against infection and begin the normal repair process," researcher Dr Richard L. Gallo says.
. A Loyola University study suggests that vitamin D can prevent alcohol-induced bone loss resulting from repetitive binge alcohol drinking. Postmenopausal women already at risk for osteoporosis are especially likely to experience such bone damage from excessive drinking, researcher Dr Frederick Wezeman says.
Lipoic acid eases pain in diabetes
Alpha-lipoic acid (ALA) may reduce diabetic nerve pain, new research suggests.
Patients saw a 65% decrease in pain after supplementing with alpha-lipoic acid.
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In one study, researchers selected 181 diabetic patients with a condition that involves nerve pain. One group received 600 mg of ALA per day, a second group 1,200 mg and a third group 1,800 mg, while a fourth group received a placebo.
The researchers found that ALA supplementation for five weeks eased nerve-related symptoms. In fact, the ALA-treated groups showed "significant improvements" in the symptoms of stabbing and burning pain, with total symptom scores decreasing by 51% in the 600 mg ALA group. "An oral dose of 600 mg once daily appears to provide the optimum risk-to-benefit ratio," the researchers concluded.
ALA also appears useful in treating diabetic patients with damage to a single nerve supplying the head. In another study, 23 people with this condition received 600 mg of ALA intravenously for 10 days, then orally for 60 days. "The clinical signs ...such as double vision and motility and position of the eyeball significantly improved by the tenth day and completely disappeared by the end of the treatment," the study concluded.
Symptoms also improved among 17 subjects in the same study who had problems with peripheral nerves. For example, "foot pain decreased by 33% after 10 days and 65% by the end of the treatment."
Cod liver oil lowers depression risk
Cod liver oil can significantly reduce our risk of depression, a recent Norwegian study suggests.
Cod liver oil's mood-boosting effects are likely due to its vitamin D and omega-3 fatty acids, since both aid serotonin production.
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The population-based study involving 21,835 people ages 40-49 and 70-74 years found that people who used cod liver oil had a 29% reduced risk of depressive symptoms compared to those who did not use it. Almost 9% of participants used cod liver oil daily, and of those, only 2.5% showed high levels of depressive symptoms. By comparison, 3.8% of participants who did not use cod liver oil showed such symptoms.
Also, a sub-group of participants aged 40-49 years showed decreasing prevalence of high levels of depressive symptoms upon extending the duration of cod liver oil use from zero to 12 months.
"The findings indicate that regular use of cod liver oil is negatively associated with high levels of depressive symptoms in the general population," the researchers concluded.
Moms short of vital nutrients: studies
Pregnant and breastfeeding mothers may not be getting enough folate. A University of Toronto study involving 121 pregnant and breastfeeding women sounded the folate alarm after evaluating the women's three-day food diaries. The women were predominantly university educated, with an average age of 32.
A quality prenatal vitamin is a great gift to an unborn child.
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Researchers found that 36% of the pregnant women and 32% of the breastfeeding women were not consuming enough folate in their diets. The researchers concluded that "a significant percentage of pregnant and lactating women may require supplementation with folic acid in order to meet daily requirements."
A related alert comes from a German-based study concluding that women expecting twins or their second child within two years are at increased risk of vitamin A deficiency and could benefit from beta-carotene supplements.
The study looked at 23 women of high socio-economic status who would give birth for the second time inside two years, and six women expecting twins.
Seventy-five per cent of the women did not have the recommended daily intake of vitamin A equivalents during pregnancy. During breastfeeding, 68% of the women still fell short.
Although total carotenoid intake was relatively high, 20% of the women still had relatively low beta-carotene levels.
"Despite the fact that vitamin A and beta-carotene-rich food is generally available, risk groups for low vitamin A supply exist in the western world," the researchers said.
Research finds simple gout solutions
Cherries and vitamin C can help fight against gout, an arthritis condition brought upon by elevated levels of uric acid in the body.
Eating cherries, or drinking pure cherry juice, is an age-old home remedy for gout.
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At the University of California, researchers studied the effects of cherry consumption by having 10 healthy women consume two servings (280 g) of sweet cherries (Bing variety) after an overnight fast.
Researchers took blood samples before and after the cherry dose and found that uric acid levels significantly decreased afterward.
"The decrease...after cherry consumption supports the reputed anti-gout efficacy of cherries," the researchers concluded, adding that cherries may be anti-inflammatory, as indicated by reduced levels of two substances in the blood that measure inflammation.
The same research also found that cherries contain a bioavailable form of vitamin C, as indicated by post-dose increases in ascorbic acid in the blood.
The vitamin C connection, in fact, was central to a study at Johns Hopkins University in Baltimore, Maryland, where researchers found a direct link between vitamin C consumption and reduced uric acid.
Study participants were 184 non-smokers who took either 500 mg of vitamin C or a placebo daily for two months. At the end of the study period, uric acid levels in the blood had decreased significantly in the vitamin C group but not in the placebo group.
The study's conclusion: that daily vitamin C supplements may be "beneficial in the prevention and management of gout and other urate-related diseases."
Boost brain power - with chocolate!
Eating chocolate could help to sharpen up the mind and give a short-term boost to cognitive skills, a University of Nottingham expert has found.
Darker chocolate has a higher flavonol content.
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A study led by Professor Ian Macdonald found that consumption of flavonol-rich dark cocoa boosts blood flow to key areas of the brain for two to three hours, which may help to increase performance in specific tasks and boost general alertness over a short period.
The study also suggests that the cocoa flavonols could be useful in enhancing brain function for people fighting fatigue, sleep deprivation, and even the effects of aging.
Macdonald used magnetic resonance imaging (MRI) to detect increased activity in specific areas of the brain in individuals who had consumed a single drink of flavonol-rich cocoa. Flavonols are not only found in chocolate with a high cocoa content, they are also present in red wine, green tea and blueberries.
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Antioxidant study flawed
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A recent study on possible health risks of antioxidant supplements is based on flawed methodology and ignores the broad totality of evidence that comes to largely opposite conclusions, say experts from the Linus Pauling Institute at Oregon State University. Balz Frei, professor and director of the institute, said that the new study's focus on a selected group of clinical trials disregards the results of other more positive trials, as well as huge amounts of laboratory, animal and human observational and experimental data. "This is a flawed analysis of flawed data, and it does little to help us understand the real health effects of antioxidants, whether beneficial or otherwise," Frei said.
What's hot: DHA
What is it?
Docosahexaenoic acid, an essential fatty acid found in fish oil and algae.
Why take it?
To improve heart health, immunity, arthritis, learning and mood disorders.
What's the latest research?
A 2005 review on the use of DHA by pregnant women found optimizing DHA status "may offer long-term developmental benefits to their children." A 2004 study found that DHA supplementation in postmenopausal women resulted in significant beneficial effects, including lowered cholesterol and heart disease risk.
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Colic no more?
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Relief for colicky babies - and their parents - may be at hand! A new study reports that a probiotic strain called Lactobacillus reuteri helps soothe crying in infants with colic. In the 28-day study with 90 colicky breast-fed babies, half of the infants were given a probiotic supplement while the others were given simethicone, an anti-gas agent. The mothers also avoided all dairy products. The researchers found that infants in the probiotic group cried significantly (94 minutes per day) less than babies in the simethicone group. In all, 95% of babies given probiotics experienced improvement compared with only 7% who took simethicone.
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Low iron tied to gut bacteria
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Israeli researchers report that among a group of 29 subjects who had unexplained iron deficiency anemia (IDA), 25 were found to be infected with H. Pylori, the ulcer-causing bacteria. After treatment to eradicate H. Pylori, researchers say results were remarkable. Normal hemoglobin levels were achieved in all subjects (some without supplements) during follow-up periods ranging from 4 to 69 months.
. Folic acid is one of the most important vitamins you can take if you've ever had an abnormal pap smear. It's critical for cervical health.
. If you take 1,000 mg or more of calcium per day, divide your doses. If you only take 500 or 600 mg per day, then take it at night.
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Garlic eases kids' ills
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Garlic helps some children's ailments, according to a recent review of data by Dr Sunita Vohra of the University of Alberta. Among the benefits noted were:
. Garlic tablets appear to help upper respiratory tract infections, resulting in a seven-fold reduction in sickness compared with placebo and 2.4-fold reduction compared with dibazole, a prescription medication;
. Garlic applied topically to warts proved effective with resolution reported in all children after 3 to 9 weeks;
. An eardrop oil preparation of garlic and three other herbs was as effective as a conventional eardrop with proven pain-relieving effects for treating pain associated with ear infections. Vohara noted, however, that topical application of crushed garlic can cause burns to the skin, and that "further research will help answer questions surrounding garlic's use in children."
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Heart health mineral
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Getting more copper in your diet could be good for your heart, say scientists at the University of Louisville Medical Center and the USDA Human Nutrition Research Center. Their animal studies show that copper supplements ease stress on over-worked hearts by preventing heart enlargement. Low copper intake is linked to increased cholesterol, blood clots and heart disease. The human equivalent of the beneficial dose of copper used in the study is about 3 mg per day.
Of all the food groups, whole grains (especially the bran and germ portions) offer the greatest variety of dietary minerals.
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