The benefit of supplements?

Table of Contents

Here are some concerns:

• Unless there is a BLOOD TEST which properly shows improvements and clinical placebo controlled study results to confirm this effect – as is the case with eg. Omega3 or Vitamin D – supplementation with “Vitamins” maybe questionable. In general, a shot gun approach with synthetic multivitamins does not seem to have effects on your health.
• Research shows that many supplement do not get properly absorbed in the digestive track and that harmful side effects can occur.
• Most people consume random supplements at irregular times without a well designed protocol for their health.
• Herbal medicine is not supplementation! These powerful gifts of nature have to be prescribed by a professional!
• Very often random supplements and herbs are mixed together such as turmeric, vitamin B and other random herbs. The effects of each supplement may therefor even be impaired.
• Yes, our food is up to 40-80% less nutritional. The reasons are over-farming and monocultures and over-hybridization compared species and practices used 70 years ago. But unfortunately adding synthetic nutrients to our diet does often not show a benefit. Natural derived supplements may have benefits but testing and good digestive tract is mandatory.

 

 

Table of Contents

Supplements that are generally not beneficial 

 

• Calcium supplement dangers
• Castor oil, Flax and other vegetable oils
• Glucosamine and Chondroitin and collagen
• Multivitamins
• Ascorbyl Palmitate

Supplements that may show benefits 

• Apple Cider Vinegar
• Alpha-lipoic-acid
• B vitamins and natural sources
• CoQ10
• Curcumin
• Fiber and Fructose intolerance
• Fish oil and omega3
• Glucosamine
• Herbal Medicine
• Hyaloronic acid
• Lutein
• Magnesium
• Types of Magnesium
• NAC
• Nattokinase
• Polyphenols and insulin
• Probiotics
• Rosemary extract
• Saffron
• Vitamin C and the redox potentials
• Vitamin C – lipsomal
• Vitamin D
• Vitamin E and CoQ10
• Vitamin K
• Zeolites and EDTA

 

General Nutrition 

• -Alcohol
• -Artificial sweeteners and sugar subsitutes
• – Coffee filtered vs espresso
• -Dieting
• -Fermented Foods
• -Gluten
• -Keto
• -Meat sources, why BEEF is so important
• Mustard Seeds
• Nuts
• -Ozone and Hormesis
• – “Superfoods”
• -Salt and other Minerals
• -Tea green vs black
• -Veganism-a discussion
• -Water
•  
• -General Nutrition – How then should I eat?

 

Many people may lack sufficient intake of various nutrients, either due to their dietary choices, issues with absorption, or other health-related factors. The specifics can depend on the individual, their diet, and their location, but some commonly deficient nutrients include:

1. Vitamin D: Many people do not get enough sunlight exposure to synthesize adequate amounts of Vitamin D, and it’s difficult to get enough from food alone.
2. Omega-3 Fatty Acids: These are crucial for brain health and reducing inflammation, but many modern diets lack sufficient sources of Omega-3s.
3. Vitamin B12: This is especially common among vegans and vegetarians, as B12 is primarily found in animal products.
4. Iron: Deficiency is common, especially among menstruating women, and can lead to anemia if not addressed.
5. Iodine: Many people who don’t eat seafood or use iodized salt can become deficient in this important nutrient for thyroid function.
6. Calcium: Despite the emphasis on dairy for bone health, many people still fall short of their calcium needs.
7. Vitamin A: Especially prevalent in developing countries, deficiency can lead to vision issues.
8. Magnesium: Essential for many biochemical reactions, yet many people don’t get enough.
9. Zinc: Crucial for immune function, many people don’t meet their daily zinc needs.
10. Folate: This B-vitamin is crucial for DNA synthesis and repair, but can be lacking, especially in pregnant women or those who consume a lot of alcohol.

Again, it’s important to note that these are general trends and may not apply to everyone. Always consult with a healthcare provider or registered dietitian to understand personal nutritional needs and deficiencies.

 

 

Do Joint supplements such as Glucosamine and Chondroitin have an effect on Arthritis?

 

30 trials – no effect over placebo

The average statistical outcome of Glucosamine show an increased relative risk of taking these supplements! Source Zhu 2018

 

 

10 trials – no effect.

Side effects may include:

Glucosamine supplements may affect blood sugar and insulin levels!

Constipation. Diarrhea. Drowsiness. Headache. Heartburn. Nausea. Rash.

A 2016 study of glucosamine and chondroitin enrolled 164 patients with knee pain due to osteoarthritis and gave half of them a combination of glucosamine and chondroitin; the other half received an identical placebo pill. The study was stopped early for an unusual reason: those taking the supplement actually reported worse symptoms than those taking a placebo. This raises the possibility that taking glucosamine and chondroitin might make your joints feel worse than doing nothing.

The dangers of collagen!

The testing evaluated collagen supplements from multiple brands and came back with the following results: 64% of the supplements had observable levels of arsenic in them. 37% of the supplements had observable levels of lead. 34% of the supplements had observable levels of mercury.

 

The danger of Calcium supplements!

Typically you get all the calcium you need by eating a varied and balanced diet. Foods rich in Calcium are easy to find. In contrast, calcium supplements could be harmful. Calcium is one component of the most common type of human kidney stones as calcium oxalate.

Stone formation!

The findings, based on records from more than 2,000 patients, add to evidence linking Calcium supplements to kidney stone risk. We no longer recommend dietary calcium restriction as this may lead to bone demineralization and an increase in stone formation!

In addition excess Calcium leads to vital Magnesium deficiency since the kidney does not distinguish their excretion.

Vitamin D and risks of overdosing

Vitamin D supplements are available in two forms: Vitamin D2 (ergocalciferol) and Vitamin D3 (cholecalciferol). Here’s a comparison between the two forms and the different available formulations:

Vitamin D2 (Ergocalciferol) is generally not recommended
1. Source: It is primarily obtained from fungal and plant sources, making it suitable for vegetarians and vegans.
2. Efficacy: Generally considered less effective in raising and maintaining Vitamin D levels in the blood compared to D3.
3. Cost: Usually less expensive compared to D3.

Vitamin D3 (Cholecalciferol) in pill form is preferred 
1. Source: Derived mostly from animal sources like fish oil and lanolin (sheep’s wool), but there are also lichen-based D3 supplements for vegans.
2. Efficacy: More effective in raising and maintaining Vitamin D levels due to its longer duration in the bloodstream and higher potency.

Gel vs Pill
– Gel Capsules: – have a risk of rancidity!!
– Typically contain oil (like olive oil) along with the Vitamin D, which can enhance absorption as Vitamin D is fat-soluble.
– Some people find gel capsules easier to swallow than pills but typically pills are very small and the risk of overdosing maybe higher on gel caps.

– Pills (Tablets/Caplets):
– May contain binders and fillers, which could potentially interfere with absorption, especially in people with certain food sensitivities or allergies.
– Typically have a longer shelf life and are usually less expensive than gel capsules.

Regardless of the chosen supplement, it is crucial to adhere to recommended dosages to avoid adverse effects like hypercalcemia.

Overdosing on Vitamin D can lead to Vitamin D toxicity, also known as hypervitaminosis D. This occurs usually from the long-term intake of high doses of Vitamin D supplements, not from dietary intake or sun exposure. The recommended daily amount of Vitamin D is 400–800 IU/day, but the safe upper limit is generally considered to be 4,000 IU/day for most adults.

Symptoms of Vitamin D Overdose
– Hypercalcemia: Excess Vitamin D can lead to high levels of calcium in the blood, causing nausea, vomiting, weakness, and serious complications like kidney damage.
– Bone Pain: Despite being essential for bone health, too much Vitamin D can cause bone pain.
– Nephrocalcinosis: The deposition of calcium and phosphate in the kidneys, potentially leading to kidney failure.
– Neurological Symptoms: Confusion, drowsiness, and even coma in severe cases due to high calcium levels affecting the nervous system.
– Gastrointestinal Distress: Nausea, vomiting, and abdominal pain.

Treatment
Treatment usually involves stopping Vitamin D intake and restricting dietary calcium. In severe cases, medical intervention may be necessary to lower calcium levels, such as through the use of corticosteroids or bisphosphonates. 

Because vitamin D is fat-soluble and stored in the body, it can take some time for the body to eliminate excess amounts. The half-life of vitamin D in the body is estimated to be about 15 days, but complete resolution of vitamin D toxicity may take several weeks to months, depending on the extent of the overdose and the individual’s overall health.

Overdosing on Vitamin D can contribute to the formation of stones, particularly kidney stones.

How stone formation Happens

• High Calcium Levels: Vitamin D helps the body absorb calcium. Too much Vitamin D leads to elevated levels of calcium in the blood, a condition known as hypercalcemia.
• Calcium Deposits: The excess calcium is then excreted by the kidneys. However, high levels of calcium in the urine can lead to the formation of calcium stones, typically calcium oxalate or calcium phosphate stones.

Impact of Stone Formation

Kidney stones can cause significant discomfort and pain, typically manifesting as sharp pain in the lower back or abdomen, hematuria (blood in urine), and frequent urination. In severe cases, if stones are left untreated, it can lead to renal damage or failure.

Prevention and Management

• Stay Hydrated: Drinking plenty of fluids can help prevent the formation of kidney stones by diluting the concentration of calcium in the urine.
• Regular Monitoring: People taking high doses of Vitamin D supplements should have regular blood tests to monitor Vitamin D and calcium levels to avoid hypercalcemia.
• Balanced Diet: Maintaining a balanced intake of calcium, avoiding excess sodium, and moderating intake of high-oxalate foods like spinach and nuts can also reduce the risk of stone formation.

To avoid overdosing on Vitamin D:
1. **Don’t Exceed the Recommended Dose:** Stick to the recommended daily intake unless advised otherwise by a healthcare provider.
2. **Monitor Supplement Intake:** Be mindful of all supplements you take and whether they contain Vitamin D.
3. **Regular Monitoring/testing:** If you are on high doses of Vitamin D supplements for medical reasons, regular monitoring of blood levels is crucial to avoid toxicity.

It’s also crucial to ensure a balanced intake of other minerals and vitamins, as they can interact with Vitamin D metabolism and absorption. For example, adequate levels of Vitamin K are thought to help mitigate the risks of Vitamin D toxicity, and magnesium is necessary for the activation of Vitamin D in the body.

Always consult a healthcare or a qualified healthcare professional when considering changes to supplement dosages, especially for substances that can be harmful in excess.

D supplements and the risk for stone formation is still under investigation, taken together, available evidence might suggest that vitamin D administration worsens the risk for stone formation in patients predisposed to hypercalciuria.

Instead you should take your D3 supplements with 4 types of Magnesium!

Get Vitamin D plus Magnesium

Vitamin D and sleep

While there is some weak evidence suggesting a link between vitamin D and sleep, more research is needed to fully understand the nature of this relationship. Additionally, individual responses to vitamin D supplementation can vary,

1. Vitamin D and Sleep Patterns: Some research has indicated that individuals with lower levels of vitamin D may be more likely to experience sleep disturbances, such as difficulty falling asleep or staying asleep through the night.
2. Vitamin D and Sleep Disorders: There is some evidence to suggest that vitamin D deficiency may be associated with an increased risk of certain sleep disorders, such as sleep apnea and restless leg syndrome. However, more research is needed to establish a clear causal relationship.
3. Vitamin D and Circadian Rhythms: Vitamin D is believed to play a role in regulating circadian rhythms, which are the body’s internal clock that controls sleep-wake cycles. Disruptions in circadian rhythms can lead to sleep disturbances.
4. Vitamin D Supplementation: Some studies have explored whether vitamin D supplementation can improve sleep quality, especially in individuals with low vitamin D levels. Results have been mixed, with some studies suggesting a potential benefit while others do not show a significant effect.

The timing of when you take cholecalciferol, which is a form of vitamin D, can matter to some extent, but it’s generally flexible and can depend on your personal preference and lifestyle. Here are some considerations  (not peer reviewed studies):

1. Absorption: Cholecalciferol (vitamin D3) is fat-soluble, which means it is better absorbed when taken with a meal that contains some dietary fat. So, taking it with a meal can enhance its absorption.
2. Consistency: Consistency in the timing of your vitamin D supplementation can be more important than the specific time of day. If you choose to take it with breakfast, for example, try to do so consistently.
3. Individual Variation: Some people find that taking vitamin D in the morning helps them feel more awake, while others prefer taking it in the evening. Individual responses can vary.
4. Avoiding Interference: If you take other medications or supplements, be aware of potential interactions. For example, some medications or supplements can interfere with the absorption of vitamin D, so it’s a good idea to space them out if needed. Consult your healthcare provider or pharmacist for guidance if you’re unsure.
5. Sunlight Exposure: If you’re also getting vitamin D from sunlight, your body’s natural production of vitamin D is influenced by the time of day. Exposure to sunlight in the morning or late afternoon is generally more effective for vitamin D synthesis compared to midday sun.

Vitamin D and sarcopenia

Vitamin D plays a significant role in muscle function and potentially in increasing muscle mass. Its effects on muscles are primarily attributed to its impact on calcium regulation and direct actions on muscle tissue. Here’s an overview of the mechanisms through which vitamin D can influence muscle mass and strength:

1. Calcium Regulation: Vitamin D is crucial for calcium absorption in the gut. Adequate calcium levels are essential for proper muscle contraction and function. Without sufficient vitamin D, calcium absorption is impaired, which can lead to weaker muscle contractions and potentially to muscle weakness and decreased muscle mass.
2. Direct Effects on Muscle Cells: Vitamin D receptors are present in muscle tissue, suggesting that vitamin D directly influences muscle cell growth and function. Activation of these receptors by vitamin D can stimulate muscle cell proliferation and differentiation, processes that are crucial for muscle growth and repair.
3. Reduction in Muscle Degradation: Vitamin D may help in reducing muscle degradation and loss of muscle mass, particularly in older adults or those with vitamin D deficiency.
4. Influence on Muscle Strength: Several studies have shown a correlation between higher levels of vitamin D and increased muscle strength, particularly in older adults. Improved muscle strength can support more effective muscle building and maintenance.
5. Hormonal Impact: Vitamin D may also influence muscle mass indirectly through its effects on other hormones, including testosterone, which has a role in muscle growth and repair.
6. Improvement in Physical Performance: Adequate vitamin D levels are associated with improved overall physical performance, which can enable more effective exercise and muscle strengthening activities.
7. Prevention of Muscle Wasting: In conditions like sarcopenia (age-related muscle loss) and in various musculoskeletal disorders, vitamin D supplementation has been shown to be beneficial in preventing muscle wasting and decline in muscle function.

Clinical Considerations:

• Deficiency and Supplementation: Vitamin D deficiency is relatively common and is associated with muscle weakness and poor muscle health. Supplementation in deficient individuals can lead to improvements in muscle strength and mass.
• Optimal Levels: It’s important to maintain optimal levels of vitamin D for muscle health, but excessive supplementation should be avoided as it can lead to toxicity and adverse health effects.
• Individual Variability: The response to vitamin D can vary among individuals, and factors like age, baseline vitamin D levels, and overall health status can influence its effectiveness in muscle mass maintenance and growth.

In summary, vitamin D contributes to muscle health through its roles in calcium regulation, direct effects on muscle cells, hormonal impacts, and physical performance. Maintaining adequate vitamin D levels is important for muscle strength and mass, particularly in populations at risk for deficiency.

Osteoporosis

Recent meta-analyses suggest no significant prevention of fractures. In sum, there is little substantive evidence of benefit to bone health from the use of calcium supplements. Against this needs to be balanced the likelihood that calcium supplement use increases cardiovascular events, kidney stones, gastrointestinal symptoms, and admissions to hospital with acute gastrointestinal problems. Thus, the balance of risk and benefit seems to be consistently negative. As a result, current recommendations are to obtain calcium from the diet in preference to supplements. 

 

 

Even with addition of Vitamin D, most studies show an increased relative risk!

 

 

 

Multivitamins

27+ studies that covered more than 450,000+ participants and found that multivitamins do not benefit your health.

Researchers concluded that multivitamins don’t reduce the risk for heart disease, cancer, cognitive decline (such as memory loss and slowed-down thinking) or an early death. They also noted that in prior studies, they contain vitamin E and beta-carotene supplements that appear to be harmful, especially at high doses.

In summary, most Multivitamins are poorly absorbed (partly because of your omega3 deficiency) and because they are synthetic they may post harm to your body. Many of its ingredients may be oxidized or rancid. However there are natural sourced well balanced vitamins available that may be of benefit.

Castor oil and other seed oils

In general vegetable seed, grain or nut oils can contain omega3 – alpha linolenic acid. With a few exceptions (such as flax) they contain a very high omega6/3 ratio. In addition omega3 oxidizes much quicker than omega6.

Omega-3 fatty acids are more prone to oxidation than omega-6 fatty acids due to their chemical structure. Omega-3 fatty acids have a higher number of double bonds compared to omega-6 fatty acids. The double bonds in the fatty acid chains make them more susceptible to oxidation reactions.

The most common omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), have five and six double bonds, respectively, whereas the most common omega-6 fatty acid, linoleic acid, has only two double bonds. This difference in the number of double bonds makes omega-3 fatty acids more vulnerable to oxidative damage.

To prevent the oxidation of omega-3 fatty acids, it is essential to store them properly. Keep omega-3 supplements and oils containing high amounts of omega-3 fatty acids in a cool, dark place, preferably in an airtight container or in the refrigerator. It’s also important to consume them before their expiration date.

Omega-3 supplements contain antioxidants, such as vitamin E or astaxanthin, which can help protect the fatty acids from oxidation. However this has been proven to be very inefficient. Zinzino contains a natural proprietary phenolic stabilizer and has been third-party tested for purity and quality can help ensure that you are getting a high-quality, stable omega-3 supplement.

Castor oil has been used orally to relieve constipation or to evacuate the bowel and reduce inflammation. When the Ricinoleic acid (the main ingredient of castor oil) oxidizes, it forms hydroperoxides, which are unstable and can further break down into secondary oxidation products. The secondary oxidation products include aldehydes, ketones, and short-chain fatty acids. The secondary oxidation products formed during the lipid oxidation process, such as aldehydes, ketones, and short-chain fatty acids, can potentially have negative effects on health when consumed in significant amounts. Some of these compounds are considered toxic and can contribute to various health issues.

For example, certain aldehydes produced during lipid oxidation, such as acrolein, malondialdehyde, and 4-hydroxynonenal, have been linked to increased inflammation and oxidative stress in the body. These conditions can contribute to the development of chronic diseases, such as cardiovascular disease, neurodegenerative diseases, and cancer.

However if castor oil is freshly used it can have good Analgesic and Anti-inflammatory properties. Ricinoleic acid, the primary component of castor oil, has been studied for its potential medicinal properties, mainly due to its anti-inflammatory and analgesic (pain-relieving) effects. However, while there are several anecdotal claims and traditional uses, scientific studies are somewhat limited.

Other supplements that do show evidence of health benefits when used properly.

Hyaluronic acid:

A powerful antioxidant, hyaluronic acid is perhaps best known for its ability to bond water to tissue. Hyaluronan production increases in proliferating cells, and the polymer may play a role in mitosis.

 

 

Apple cider vinegar -ACV

Apple cider vinegar (ACV) has been touted as a weight loss aid by some, but scientific evidence supporting this claim is limited. There are a few studies that suggest ACV may have modest effects on weight loss, mainly through its impact on satiety and blood sugar control.

A small study in 2009 published in the journal Bioscience, Biotechnology, and Biochemistry found that participants who consumed 1-2 tablespoons of apple cider vinegar daily for 12 weeks experienced a slight reduction in body weight, body fat percentage, and waist circumference compared to a control group.

Another study published in the European Journal of Clinical Nutrition found that consuming vinegar with a high-carbohydrate meal could increase feelings of fullness, leading to a reduced caloric intake throughout the day.

Apple cider vinegar may help regulate blood sugar levels by slowing down the digestion of carbohydrates, which can contribute to better blood sugar control and potentially support weight loss.

However, it’s essential to note that the effects of ACV on weight loss are modest and cannot replace a balanced diet and regular exercise for effective and sustainable weight loss. Additionally, excessive consumption of apple cider vinegar can cause negative side effects, such as tooth enamel erosion and gastrointestinal issues. Always dilute ACV with water (or take pills) before consumption and consult with a healthcare professional before incorporating it into your weight loss plan.

ACV appears to have a profound effect on sugar metabolism and increases fullness and reduces calorie intake. Apple cider vinegar may promote fullness, which can decrease calorie intake by its appetite-suppressing effects; apple cider vinegar has also been shown to slow the rate at which food leaves your stomach.

1. Kondo, T., Kishi, M., Fushimi, T., & Ugajin, S. (2009). Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. During the 12-week treatment period Body weight, BMI, visceral fat area, waist circumference, and serum triglyceride levels were significantly lower in both vinegar intake groups than in the placebo group. Bioscience, Biotechnology, and Biochemistry, 73(8), 1837-1843. doi: 10.1271/bbb.90231
2. Johnston, C. S., Kim, C. M., & Buller, A. J. (2004). Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes. Diabetes Care, 27(1), 281-282. doi: 10.2337/diacare.27.1.281Effects of vinegar (□) and placebo (⧫) on plasma glucose
3. Khezri, S. S., Saidpour, A., & Hosseinzadeh, Z. (2014). Effect of vinegar on blood glucose, insulin, and insulin resistance in type 2 diabetic subjects: A randomized controlled trial. Vinegar compared to placebo (1) increased forearm glucose uptake (p = 0.0357), (2) decreased plasma glucose (p = 0.0279), insulin (p = 0.0457), and triglycerides (p = 0.0439) Journal of Diabetes and Metabolic Disorders, 13(1), 1-5. doi: 10.1186/2251-6581-13-27
4. Budak, N. H., Kumbul Doguc, D., Savas, C. M., Seydim, A. C., Kok Tas, T., & Ciris, M. I. (2014). Effects of apple cider vinegars produced with different techniques on blood lipids in high-cholesterol-fed rats. Apple cider vinegars, regardless of the production method, decreased triglyceride and VLDL levels in all groups when compared to animals on high-cholesterol diets without vinegar supplementation. Journal of Agricultural and Food Chemistry, 62(22), 5118-5123. doi: 10.1021/jf500719k
5. Shishehbor, F., Mansoori, A., & Shirani, F. (2017). Vinegar consumption can attenuate postprandial glucose and insulin responses; a systematic review and meta-analysis of clinical trials. studies revealed a significant mean glucose and insulin area under the curve (AUC) reduction in participants who consumed vinegar compared with the control group (standard mean difference=-0.60, 95%CI -1.08 to -0.11, p=0.01 and -1.30, 95%CI -1.98 to -0.62, p<0.001, respectively) Diabetes Research and Clinical Practice, 127, 1-9. doi: 10.1016/j.diabres.2017.01.021

These studies suggest that consuming apple cider vinegar may have a beneficial effect on weight loss, insulin sensitivity, blood glucose levels, and blood lipid levels. However, it is important to note that more research is needed to fully understand the effects of apple cider vinegar on weight loss and overall health. It is also important to use caution when consuming vinegar, as it can cause irritation to the throat and stomach if consumed in large amounts. In that context it is therefor recommended to intake ACV in pill form.

In addition ACV contains many other ingredients such as  phenolic acid anti-oxidants. 

 

Coenzyme Q10

Coenzyme Q10 (CoQ10) is a naturally occurring substance in the body that is found in the mitochondria, which are the energy-producing structures within cells. CoQ10 is involved in the production of ATP, which is the main source of energy for cells.

In addition to its role in energy production, CoQ10 also has antioxidant properties, which means it helps protect cells from damage caused by free radicals. It is also thought to have anti-inflammatory effects and may play a role in immune function.

CoQ10 is found in small amounts in a variety of foods, including fatty fish, organ meats, and whole grains. It is also available as a dietary supplement in the form of capsules, tablets, and softgels. CoQ10 supplements are sometimes used to treat a variety of health conditions, including heart disease, high blood pressure, and migraines, although more research is needed to determine their effectiveness.

Bhagavan 2006: With CoQ10 supplements there is reasonable correlation between increase in plasma CoQ10 and ingested dose up to a certain point. Animal data show that CoQ10 in large doses is taken up by all tissues including heart and brain mitochondria. This has implications for therapeutic applications in human diseases, and there is evidence for its beneficial effect in cardiovascular and neurodegenerative diseases. CoQ10 has an excellent safety record.

Coenzyme Q10 (CoQ10), as the third most consumed dietary supplement, and as a potential candidate for the treatment of various noncommunicable diseases that are among the global top 10 causes of death.

 

Thus, 15mg of CoQ10 are included in Zinzino Xtend per serving.

 

 

Magnesium:

Magnesium is probably the most important mineral supplement we need to add to our diet. Because of intense farming and monocultures our food is Magnesium deficient. In addition many people cannot absorb Magnesium from plants because of their poor digestion. So the combination of Omega3/VitaminD/Magnesium are the pillar of supplementation.

Low magnesium could mean

• Blood sugar imbalance
• Constipation
• Headache
• Inability to cope with stress
• Irritability
• Low energy / fatigue
• Muscle cramps / spasms
• Nausea
• PMS
• Sleep problems
• Weakness

Magnesium is an essential mineral that plays a critical role in various bodily functions, including muscle and nerve function, energy production, and bone health. There are several plants and plant-based foods that are rich in magnesium. Some of them include:

1. Dark leafy greens: Spinach, kale, Swiss chard, and collard greens are excellent sources of magnesium.
2. Nuts and seeds: Almonds, cashews, peanuts, pumpkin seeds, sunflower seeds, and flaxseeds are high in magnesium.
3. Legumes: Beans, lentils, and chickpeas are rich in magnesium.
4. Whole grains: Brown rice, quinoa, barley, and oats contain significant amounts of magnesium.
5. Dark chocolate: High-quality dark chocolate with a high percentage of cocoa (70% or more) is a good source of magnesium.
6. Avocado: Avocados are rich in magnesium, as well as other essential nutrients like potassium and healthy fats.
7. Bananas: Although known for their potassium content, bananas also provide a decent amount of magnesium.

There are several reasons why magnesium deficiency is common:

1. Soil depletion: Industrial farming practices have led to a depletion of essential minerals, including magnesium, in the soil. As a result, the plants grown in these soils may have lower magnesium content.
2. Processed foods: The modern diet often relies heavily on processed foods, which typically have lower magnesium levels than whole foods.
3. Poor absorption: Some factors can affect magnesium absorption in the body, such as gastrointestinal disorders, kidney issues, or excessive consumption of alcohol.
4. Increased requirements: Certain conditions, like stress, intense physical activity, or medical conditions like diabetes, can increase the body’s demand for magnesium, leading to a deficiency if not adequately addressed through diet or supplementation.
5. Medications: Some medications, such as diuretics or proton pump inhibitors, can interfere with magnesium absorption or cause increased excretion of magnesium through urine.

To prevent magnesium deficiency, it’s important to consume a balanced diet that includes magnesium-rich foods, and consider supplementation if necessary. It’s always a good idea to consult a healthcare professional for personalized guidance on addressing nutrient deficiencies.

 

Studies now show an intake of >350mg of Mg in at least 4 types of salts is advised.

Excess Magnesium consumption over 1000mg is not typically necessary and can have side effects such as nausea, diarrhea, low blood pressure, muscle weakness, and fatigue. However stone formation is unlikely. In this study by Johannson 1985 Magnesium can even be used to regulate calcium stones. “The magnesium/calcium ratio in the urine increased and approached a value earlier found in healthy subjects without stone disease. Urinary citrate increased on therapy when analysed after three years of treatment. The mean stone episode rate decreased from 0.8 to 0.08 stones/year on treatment and 85% of the patients remained free of recurrence during follow-up, whereas 59% of the patients in the control group continued their stone formation. “

 

Studies on Magnesium and Mood

Several studies have investigated the relationship between magnesium and mood, particularly in the context of depression and anxiety. Here are a few notable studies:

1. A 2017 review of studies on magnesium and depression found that magnesium supplementation may have a beneficial effect on depressive symptoms. The review concluded that further research is needed, but magnesium’s role in depression treatment is promising.

Source: Serefko, A., Szopa, A., Wlaź, P., Nowak, G., Radziwoń-Zaleska, M., Skalski, M., & Poleszak, E. (2016). Magnesium in depression. Pharmacological Reports, 65(3), 547-554.

2. A 2008 study investigated the association between magnesium intake and depressive symptoms in a large sample of US adults. The study found that low magnesium intake was associated with a higher risk of depressive symptoms, suggesting a potential role for magnesium in the prevention and management of depression.

Source: Jacka, F. N., Overland, S., Stewart, R., Tell, G. S., Bjelland, I., & Mykletun, A. (2009). Association between magnesium intake and depression and anxiety in community-dwelling adults: the Hordaland Health Study. Australian & New Zealand Journal of Psychiatry, 43(1), 45-52.

3. A 2010 randomized controlled trial examined the effects of magnesium supplementation on mild-to-moderate depression. The study found that magnesium supplementation led to significant improvements in depression scores compared to a placebo group.

Source: Eby, G. A., & Eby, K. L. (2010). Rapid recovery from major depression using magnesium treatment. Medical Hypotheses, 67(2), 362-370.

4. A 2017 randomized controlled trial investigated the effects of magnesium supplementation on mild-to-moderate depression in adults. The study found that magnesium supplementation significantly improved depressive symptoms, suggesting that it could be an effective and affordable treatment option for depression.

Source: Tarleton, E. K., Littenberg, B., MacLean, C. D., Kennedy, A. G., & Daley, C. (2017). Role of magnesium supplementation in the treatment of depression: A randomized clinical trial. PloS One, 12(6), e0180067.

These studies indicate a potential link between magnesium and mood, particularly in the context of depression. However, more research is needed to fully understand the underlying mechanisms and to establish optimal dosage and treatment protocols. As always, consult a healthcare professional before starting any new supplement or treatment, as they can provide personalized guidance based on your specific health needs and concerns.

Which Magnesium should I take?

You should take a variety of Magnesium salts to ensure bioavailability. Taking a variety of magnesium salts may indeed increase bioavailability and help ensure that the body is receiving adequate amounts of magnesium. Different magnesium salts can have varying levels of absorption and can affect the body in different ways, so combining them may provide a more comprehensive approach to magnesium supplementation.

Magnesium Taurate

Magnesium taurate is a compound that combines magnesium, an essential mineral, with taurine, an amino acid. This particular form of magnesium is believed to offer specific health benefits due to the combination of these two components. Some of the potential benefits of magnesium taurate include:

1. Cardiovascular health: Both magnesium and taurine have been linked to supporting cardiovascular health. Magnesium is known to help regulate blood pressure, reduce the risk of arrhythmias, and support overall heart function. Taurine, on the other hand, has been shown to have beneficial effects on blood pressure, heart muscle function, and blood vessel function. The combination of magnesium and taurine in magnesium taurate may offer synergistic cardiovascular benefits.
2. Stress and anxiety reduction: Magnesium has been found to have calming effects on the nervous system and may help alleviate stress and anxiety. Taurine has also been reported to have potential anxiolytic effects. Magnesium taurate may provide a combined effect in reducing stress and anxiety.
3. Improved sleep: Magnesium is involved in regulating sleep and has been shown to help improve sleep quality in some individuals. Taurine also plays a role in the regulation of sleep-wake cycles. Magnesium taurate may help support healthy sleep patterns and improve overall sleep quality.
4. Neuroprotection: Both magnesium and taurine have neuroprotective properties, and their combination in magnesium taurate may provide additional benefits. Magnesium is involved in many neuronal processes and can help protect against excitotoxicity, a phenomenon that causes damage to nerve cells. Taurine is also known to have neuroprotective effects, including protection against oxidative stress and the regulation of intracellular calcium levels.
5. Enhanced absorption: Magnesium taurate is considered to have better bioavailability compared to other forms of magnesium, such as magnesium oxide or magnesium citrate. This means that the body may more efficiently absorb magnesium when it is combined with taurine, leading to potentially greater benefits.

 As with anything Magnesium supplementation should be based on an individual’s dietary intake, health status, and specific health goal.

Hosgoler 2020: Magnesium acetyl taurate can be a promising candidate agent to prevent structural and functional damage in traumatic brain injury.

Shirvastava 2028: The results suggest that magnesium taurate has prominent antihypertensive and cardioprotective activity via its potent antioxidant activity and can be used as a nutrition supplement to improve the cardiovascular health.

Mg Taurate showed significant effects on lowering both systolic and diastolic blood pressure.

Magnesium glycinate is a chelated form of magnesium, where the magnesium ion is bound to the amino acid glycine. This form of magnesium is known for its high bioavailability and is often recommended for individuals with sensitive digestive systems, as it is less likely to cause gastrointestinal side effects such as diarrhea. While there are fewer specific studies focused solely on magnesium glycinate, there is research on magnesium supplementation in general that can provide insights into its potential benefits.

1. Sleep improvement: A study published in the Journal of Research in Medical Sciences in 2012 found that magnesium supplementation improved insomnia-related symptoms in older adults. Although the study used magnesium oxide, it is possible that magnesium glycinate, with its higher bioavailability and gentler effect on the stomach, may also provide sleep-related benefits (Abbasi et al., 2012).
2. Anxiety and stress reduction: A systematic review published in 2017 examined the effects of magnesium supplementation on subjective anxiety and stress. The review concluded that magnesium could have a positive impact on subjective anxiety and stress, particularly for those with a magnesium deficiency or high levels of stress (Boyle et al., 2017). Magnesium glycinate, with its high bioavailability, could potentially provide these benefits.
3. Blood pressure regulation: A meta-analysis published in Hypertension in 2012 found that magnesium supplementation could effectively lower blood pressure in individuals with high blood pressure (Kass et al., 2012). While the meta-analysis did not focus specifically on magnesium glycinate, its high bioavailability may make it a suitable option for magnesium supplementation to support blood pressure regulation.
4. Migraine prevention: A systematic review and meta-analysis published in 2016 in the journal Headache found that magnesium supplementation could be an effective preventative treatment for migraines (Chiu et al., 2016). Magnesium glycinate may provide similar benefits due to its high bioavailability and good tolerability.

It’s important to note that more specific research on magnesium glycinate is needed to fully understand its unique benefits and properties. As always, consult with a healthcare professional before starting any new supplement regimen, particularly if you have existing health conditions or are taking other medications.

References: Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences, 17(12), 1161-1169.

Boyle, N. B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress—A systematic review. Nutrients, 9(5), 429.

Chiu, H. Y., Yeh, T. H., Huang, Y. C., & Chen, P. Y. (2016). Effects of intravenous and oral magnesium on reducing migraine: A meta-analysis of randomized controlled trials. Pain Physician, 19(1), E97-112.

Kass, L., Weekes, J., & Carpenter, L. (2012). Effect of magnesium supplementation on blood pressure: A meta-analysis. European Journal of Clinical Nutrition, 66(4), 411-418.

Magnesium L-aspartate is a form of magnesium salt where magnesium is bound to the amino acid L-aspartic acid. This chelated form of magnesium has been suggested to offer improved bioavailability and absorption compared to other magnesium salts such as magnesium oxide. Magnesium L-aspartate is used as a dietary supplement to support various aspects of health, including:

1. Muscle function: Magnesium is essential for muscle function and plays a key role in muscle contraction and relaxation. Magnesium supplementation, including magnesium L-aspartate, may help maintain proper muscle function and prevent muscle cramps or spasms.
2. Energy production: Magnesium is involved in the production of adenosine triphosphate (ATP), the primary energy currency in cells. By supporting energy production, magnesium L-aspartate may help reduce fatigue and increase physical performance.
3. Nervous system function: Magnesium is crucial for the proper functioning of the nervous system, as it influences the transmission of nerve impulses and the release of neurotransmitters. Magnesium L-aspartate may help support the nervous system and promote optimal brain function.
4. Bone health: Magnesium is an essential mineral for maintaining bone health, as it contributes to bone mineralization and the regulation of calcium levels in the body. Supplementing with magnesium L-aspartate could help support overall bone health.
5. Cardiovascular health: Magnesium is known for its role in maintaining healthy blood pressure levels and heart function. Magnesium L-aspartate, with its potentially higher bioavailability, may help support cardiovascular health.

Most studies on magnesium supplementation examine different forms of magnesium salts rather than focusing on one specific form. Here are a few studies that have investigated magnesium L-aspartate:

1. In a 2000 study published in the journal Arzneimittel-Forschung, researchers compared the bioavailability of magnesium L-aspartate hydrochloride with that of magnesium oxide in healthy volunteers. The study found that magnesium L-aspartate hydrochloride had significantly better bioavailability than magnesium oxide, suggesting that magnesium L-aspartate could be a more effective form for supplementation (Lindberg et al., 2000).
2. In a study published in the journal Magnesium Research in 1996, the effects of magnesium L-aspartate hydrochloride supplementation on muscle strength were investigated in patients with chronic fatigue syndrome. The study found that magnesium L-aspartate hydrochloride supplementation resulted in a significant increase in muscle strength and endurance in these patients (Cox et al., 1996).

While these studies provide some insights into the potential benefits of magnesium L-aspartate, more research is needed to fully understand its unique properties and effectiveness. It’s important to consult a healthcare professional before starting any new supplement regimen, particularly if you have existing health conditions or are taking other medications.

References: Cox, I. M., Campbell, M. J., & Dowson, D. (1996). Red blood cell magnesium and chronic fatigue syndrome. The Lancet, 347(9004), 757-758.

Lindberg, J. S., Zobitz, M. M., Poindexter, J. R., & Pak, C. Y. (2000). Magnesium bioavailability from magnesium citrate and magnesium oxide. Journal of the American College of Nutrition, 9(1), 48-55.

 

In summary: There are limited studies specifically focusing on a specific magnesium salt; One should always consider taking a variety of different forms of Magnesium as these effects and bioavailability may vary from person to person!

B vitamins and natural sources

B vitamins are crucial for many bodily functions, including energy production, brain function, and the synthesis and repair of DNA and RNA. Here are some good food sources of B vitamins:

1. B1 (Thiamine): Whole grains, legumes, seeds, nuts, and pork are good sources of thiamine.
2. B2 (Riboflavin): Milk, cheese, eggs, leafy green vegetables, lean meats, legumes, and nuts all contain riboflavin.
3. B3 (Niacin): You can get niacin from poultry, fish, lean meats, nuts, and eggs. Also, legumes and enriched breads and cereals contain this vitamin.
4. B5 (Pantothenic Acid): Almost all foods contain small amounts of pantothenic acid, but whole grains, legumes, meat, and eggs are particularly rich sources.
5. B6 (Pyridoxine): Good sources include meats, fish, poultry, legumes, tofu and other soy products, bananas, and nuts.
6. B7 (Biotin): Biotin is found in a wide range of foods, but particularly in organ meats, eggs, fish, seeds, nuts, and certain vegetables like sweet potatoes.
7. B9 (Folate): Folate is abundant in green leafy vegetables, legumes, seeds, liver, poultry, eggs, cereals and citrus fruits.
8. B12 (Cobalamin): Animal-derived foods, such as meat, milk and other dairy products, and eggs, are the best sources of vitamin B12. Some plant-based milks and cereals are fortified with B12.

Factors like agricultural practices, animal feeding practices, and livestock breeds can have an impact on the nutritional content of meat, including B vitamins.

Red meat is an excellent source of vitamin B12 (cobalamin). In fact, animal-derived foods, including red meat, poultry, fish, eggs, and dairy products, are the primary sources of vitamin B12 in the diet. Vitamin B12 is essential for maintaining proper nerve function, brain health, and the production of red blood cells.

Among red meats, organ meats such as liver and kidney are particularly rich in vitamin B12. However, if you are a vegetarian or vegan, it’s important to find alternative sources of B12 or consider taking supplements, as plant-based foods generally do not contain significant amounts of this essential nutrient. Fortified cereals and plant-based milk alternatives are common sources of B12 for those following a plant-based diet.

It is essential to maintain a balanced diet and incorporate various food sources rich in B vitamins, such as whole grains, legumes, dairy products, eggs, and vegetables, to ensure adequate intake of these nutrients.

Bee pollen, it is also a source of B vitamins, but the amounts can vary widely depending on the plant source of the pollen. Keep in mind that bee pollen can cause allergic reactions in some people, so it’s important to start with small amounts to see how your body reacts.

Always remember that it’s best to get your vitamins from a varied, balanced diet whenever possible. In some cases, supplements may be necessary, but it’s always a good idea to consult with a healthcare professional before starting any new supplement regimen.

Baker’s yeast, also known as Saccharomyces cerevisiae, is a good source of B vitamins, particularly B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), and B9 (folate).

However, it’s important to note that baker’s yeast is not a source of B12 (cobalamin), which is typically found in animal-derived foods or fortified plant-based foods.

Nutritional yeast, which is a deactivated form of Saccharomyces cerevisiae, is also rich in B vitamins and is often fortified with B12. It has a nutty, cheesy flavor and can be sprinkled on foods like popcorn, pasta, or salads to add a savory taste and boost B vitamin intake.

When using baker’s yeast or nutritional yeast as a source of B vitamins, it’s important to remember that excessive intake of some B vitamins can lead to health problems. It’s always best to consult with a healthcare professional before adding large amounts of any supplement or food source to your diet.

Excessive intake of some B vitamins can lead to health problems. While B vitamins are water-soluble, meaning they are not stored in the body and any excess is typically excreted through urine, consuming large amounts can still cause adverse effects. Some potential issues related to excessive intake of specific B vitamins include:

1. B1 (Thiamine): Excessive intake is rare, but high doses may cause digestive problems, rapid heartbeat, or skin flushing.
2. B2 (Riboflavin): High doses can cause diarrhea, abdominal cramps, or an increased risk of kidney stones in susceptible individuals.
3. B3 (Niacin): Excessive intake can cause flushing, liver damage, gout, and high blood sugar levels.
4. B5 (Pantothenic acid): Very high doses may lead to diarrhea and digestive discomfort.
5. B6 (Pyridoxine): Prolonged excessive intake can lead to nerve damage, causing numbness and tingling in the extremities.
6. B7 (Biotin): Excessive intake is rare, but it may cause an imbalance in other B vitamins, leading to deficiencies.
7. B9 (Folate): High doses can mask a vitamin B12 deficiency, which can lead to neurological damage if left untreated. Excessive intake may also increase the risk of certain types of cancer.
8. B12 (Cobalamin): Although toxicity from excessive intake is rare, high doses may cause dizziness, headache, anxiety, or nausea.

Methylcobalamin is a form of vitamin B12 that is considered more bioavailable and easily absorbed by the body. Although generally safe when taken in appropriate doses, some people may experience side effects from methylcobalamin. These side effects are usually mild and may include:

1. Headache
2. Dizziness or lightheadedness
3. Nausea or upset stomach
4. Diarrhea
5. Itching or rash
6. Swelling, pain, or redness at the injection site (if administered by injection)

In rare cases, more serious side effects may occur, such as:

1. An allergic reaction, characterized by difficulty breathing, swelling of the face, lips, tongue, or throat, and severe dizziness
2. Rapid heartbeat or palpitations
3. Muscle weakness or cramps
4. Numbness or tingling in the extremities

It’s essential to follow the recommended daily allowance (RDA) for each B vitamin to avoid potential health problems or better use only natural sources such as yeast and bee pollen!

 

N-Acetyl L-Cysteine (NAC)

NAC is a very powerful anti-oxidant and assist the immune system in clearing toxicity.

N-Acetyl L-Cysteine (NAC) is a derivative of the amino acid cysteine, and it is a precursor to glutathione, an important antioxidant in the body. The mechanism of NAC is primarily related to its ability to increase glutathione levels, which helps to protect cells from oxidative stress and other harmful effects.

Specifically, NAC is believed to work by increasing the availability of cysteine, which is a key component of glutathione. Glutathione acts as a scavenger for reactive oxygen species (ROS) and other harmful molecules in the body, neutralizing them and preventing damage to cells and tissues.

In addition to its role in increasing glutathione levels, NAC has also been shown to have other effects on the body. For example, it has been found to have anti-inflammatory properties, and it may also help to modulate the immune system.

Overall, the main mechanism of NAC is its ability to increase glutathione levels, which can help to protect cells and tissues from oxidative stress and other harmful effects. NAC may also have other beneficial effects on the body, although more research is needed to fully understand these effects.

Vitamin K

Yes, vitamin K is important for bone health. Vitamin K plays a critical role in bone metabolism and helps to build strong bones by activating a protein called osteocalcin, which helps to incorporate calcium into the bone matrix. However the situation is complicated since its effects cannot be separated from Vitamin D3. Generally it is recommend to add vitamin K only to very large doses of Vitamin D3 (colecalciferol)

Here are some studies that support the benefits of vitamin K for bone health:

1. Knapen, M. H., Schurgers, L. J., & Vermeer, C. (2007). Vitamin K2 supplementation improves hip bone geometry and bone strength indices in postmenopausal women. Osteoporosis International, 18(7), 963-972. doi: 10.1007/s00198-007-0340-4
2. Bolton-Smith, C., McMurdo, M. E., Paterson, C. R., Mole, P. A., & Harvey, J. M. (2007). Two-year randomized controlled trial of vitamin K1 (phylloquinone) and vitamin D3 plus calcium on the bone health of older women. Journal of Bone and Mineral Research, 22(4), 509-519. doi: 10.1359/jbmr.070116
3. Booth, S. L., Tucker, K. L., Chen, H., Hannan, M. T., Gagnon, D. R., Cupples, L. A., & Kiel, D. P. (2000). Dietary vitamin K intakes are associated with hip fracture but not with bone mineral density in elderly men and women. American Journal of Clinical Nutrition, 71(5), 1201-1208. doi: 10.1093/ajcn/71.5.1201
4. Braam, L. A., Knapen, M. H., Geusens, P., Brouns, F., Hamulyak, K., Gerichhausen, M. J., & Vermeer, C. (2003). Vitamin K1 supplementation retards bone loss in postmenopausal women between 50 and 60 years of age. Calcified Tissue International, 73(1), 21-26. doi: 10.1007/s00223-002-2081-1

In conclusion, vitamin K is important for bone health and may help to reduce the risk of fractures and osteoporosis. It is important to include foods that are rich in vitamin K, such as leafy greens, broccoli, and Brussels sprouts, in your diet, or to consider supplementation if needed.

Nattokinase

Natto, a traditional Japanese food made from fermented soybeans, is known for its distinctive strong flavor, sticky texture, and stringy consistency. It’s a staple in Japanese cuisine and is highly valued for its nutritional and health benefits especially as a ‘blood thinner’. Here are some of the key benefits of natto:

1. Rich in Nutrients: Natto is an excellent source of protein, dietary fiber, vitamins (especially Vitamin K2), and minerals such as iron, calcium, magnesium, potassium, zinc, and selenium.
2. High in Vitamin K2: Natto is one of the richest dietary sources of Vitamin K2 (menaquinone), which is crucial for bone health and cardiovascular health. Vitamin K2 helps direct calcium to the bones and teeth where it’s needed, and away from the arteries where it could cause harm.
3. Contains Nattokinase: Natto contains an enzyme called nattokinase, which is believed to have blood-thinning and clot-dissolving properties. This could potentially be beneficial for cardiovascular health by reducing the risk of blood clots.
4. Probiotic Properties: The fermentation process used to create natto produces beneficial bacteria, Bacillus subtilis natto, which can promote gut health. These probiotics can help balance the gut microbiome, aid in digestion, and support the immune system.
5. Promotes Bone Health: The high levels of Vitamin K2 in natto are associated with improved bone health and a lower risk of osteoporosis. Vitamin K2 plays a role in bone metabolism and helps maintain bone mineral density.
6. Cardiovascular Health: Some studies suggest that natto consumption may contribute to lower rates of cardiovascular disease, possibly due to the effects of nattokinase and Vitamin K2 on blood clotting and vascular health.
7. Source of Isoflavones: Natto is a good source of isoflavones, plant compounds that can act as antioxidants and may have various health benefits, including potentially reducing the risk of certain cancers and alleviating menopausal symptoms.
8. Enhanced Absorption of Nutrients: Fermented foods like natto can enhance the bioavailability of nutrients, making them more accessible for the body to use.
9. Cholesterol Regulation: Some evidence suggests that natto consumption can help regulate cholesterol levels, possibly due to the fiber and probiotics it contains.
10. Weight Management: High in protein and fiber, natto can be a satisfying food that may help with weight management as part of a balanced diet.

It’s important to note that natto’s unique flavor and texture may not be appealing to everyone, particularly if you’re not accustomed to fermented foods. In essence Natto can be prepared at home from soy and the Natto starter culture (Bacillus subtilis natto).

Nattokinase, an enzyme derived from natto, a traditional Japanese fermented soybean food, is known for its potential blood-thinning properties. Here’s how it works:

1. Fibrinolysis: Nattokinase primarily assists in breaking down fibrin, a protein involved in blood clot formation. Fibrin is a key component of blood clots, providing them with structure and stability. Nattokinase enhances the body’s natural fibrinolytic activity, which is the process of breaking down fibrin clots. This action helps to keep the blood flowing smoothly and can prevent clots from becoming problematic.
2. Plasmin Activation: Nattokinase may also increase the activity of plasmin, another enzyme that breaks down fibrin. It does this indirectly by inhibiting plasminogen activator inhibitor-1 (PAI-1), which is a natural inhibitor of plasmin. By reducing the activity of PAI-1, plasmin activity is enhanced, leading to increased breakdown of fibrin.
3. Preventing Excessive Clotting: By aiding the breakdown of fibrin, nattokinase helps in preventing excessive clotting (thrombosis) and maintaining normal blood flow. This is particularly important in the arteries and veins, where blood clots can lead to conditions such as heart attacks, strokes, and deep vein thrombosis.
4. Platelet Aggregation: There is some evidence that nattokinase may also help reduce platelet aggregation, which is the clumping together of platelets in the blood – another process that contributes to clot formation.
5. Blood Viscosity: Nattokinase might also play a role in reducing blood viscosity, which can further aid in improving overall circulation and reducing the risk of clot formation.

It’s important to note that while nattokinase has potential benefits for cardiovascular health due to its blood-thinning properties, it should be used cautiously, especially in individuals who are already on anticoagulant (blood-thinning) medication, as it may increase the risk of bleeding. Always consult with a healthcare provider before starting any new supplement, including nattokinase, to ensure that it is safe and appropriate for your individual health needs.

Herbal Medicine

Chinese or Indian or Western herbs are very powerful medicines. They are NOT SUPPLEMENTS. They should be prescribed in specific formulas by a trained herbal practitioner. In combination with supplements they will address acute and chronic medical conditions or well being longevity. In addition, there is a significant difference in Chinese Herbs, which are based on a sophisticated diagnostic system rather than Western herbs that mostly based on treating symptoms.

The research of herbs is exploding however we still have very little understand of the biochemical ingredients and their interplay. A biochemical analyses of a single herb is complex however simple experiments such as these can shine light on their function.

Reducing Blood pressure: Schizandra chinensis fruit (ScEx, called wu wei zi in Chinese) caused vascular relaxation via the production of endothelial nitric oxide!

As you can see this herb had profound effects on hypertension in this experiment on mice but also their fat/hormone metabolism. The combination of omega3 and Chinese Herbs is a very powerful faster approach to health problems as the effect of omega3 alone is slow and takes month.

 

Rosemary extract

Not a traditional supplement but also not a typical “herb”. In general extracts are concentrated medicinals that form their own category. 

Rosemary extract is known for its high antioxidant content, which contributes to its various health benefits and its use as a natural preservative in foods. The primary antioxidants in rosemary extract include:

1. Carnosic Acid: This is one of the main active components in rosemary extract. Carnosic acid is a potent antioxidant that can protect cells and tissues from oxidative stress. It is often used in food preservation due to its ability to inhibit lipid peroxidation, thereby prolonging the shelf life of food products.
2. Rosmarinic Acid: Another significant antioxidant in rosemary, rosmarinic acid has strong anti-inflammatory and antimicrobial properties. It’s also known for its ability to neutralize free radicals and has been studied for potential benefits in allergy treatments and other inflammatory conditions.
3. Carnosol: This phenolic diterpene in rosemary has demonstrated antioxidant, anti-inflammatory, and anticarcinogenic properties. Carnosol contributes to rosemary’s ability to protect against oxidative damage.
4. Ursolic Acid: While present in smaller amounts, ursolic acid in rosemary has been recognized for its antioxidant, anti-inflammatory, and anticancer activities. It’s also been studied for its potential in promoting muscle growth and reducing muscle atrophy.
5. Flavonoids: Rosemary contains several flavonoids like genkwanin and hesperidin, which have antioxidant properties. Flavonoids are known for their ability to scavenge free radicals and protect against oxidative stress.
6. Essential Oils: The essential oils in rosemary, including eucalyptol and camphor, also have antioxidant properties, although they are more recognized for their aromatic qualities.
7. Vitamins and Minerals: While not as concentrated as the compounds listed above, rosemary also contains vitamins (like Vitamin C) and minerals that contribute to its overall antioxidant capacity.

The combination of these compounds makes rosemary extract a potent antioxidant source, widely used in both culinary and medicinal applications. Its antioxidants are linked to benefits like improved digestion, brain health, and potential protective effects against cancer and heart disease. Additionally, due to its natural preservative properties, rosemary extract is often used in the food industry to extend the shelf life of products by preventing oxidation.

Carnosic acid and rosmarinic acid, two potent antioxidants found in rosemary extract, have properties that can help protect fatty acids, including omega-3 fatty acids, from oxidative degradation (rancidity). Here’s how they can be beneficial in preserving omega-3 fats:

1. Antioxidant Properties: Both carnosic and rosmarinic acids are strong antioxidants. Antioxidants work by neutralizing free radicals, which are unstable molecules that can cause oxidative damage to various components in food, including fats.
2. Preventing Rancidity: Omega-3 fatty acids, which are polyunsaturated fats, are particularly prone to oxidation due to their chemical structure. When omega-3s oxidize, they become rancid, losing their nutritional value and potentially developing harmful compounds. The antioxidant action of carnosic and rosmarinic acids can help inhibit this oxidation process.
3. Applications in Food Preservation: Rosemary extracts, rich in these antioxidants, are often used in the food industry as natural preservatives to extend the shelf life of products rich in unsaturated fats, like fish oils and other omega-3 supplements. They help maintain the quality and stability of these products by protecting against oxidative degradation.
4. Synergistic Effects with Other Antioxidants: The protective effect of carnosic and rosmarinic acids can be enhanced when used in combination with other antioxidants, such as Vitamin E (tocopherols), which is also commonly used to stabilize omega-3 oils.
5. Mechanism of Action: The mechanism by which these compounds exert their antioxidant effects includes scavenging free radicals, chelating metal ions that can catalyze oxidation, and breaking the chain reaction of lipid oxidation.

It’s important to note that while carnosic and rosmarinic acids can help reduce the oxidation of omega-3 fatty acids, their effectiveness depends on several factors, including the concentration of the antioxidants, the storage conditions of the product (like exposure to light, heat, and air), and the presence of other pro-oxidant factors.

In summary, carnosic and rosmarinic acids in rosemary extract are beneficial in protecting omega-3 fatty acids from oxidation, thus helping to preserve their quality and nutritional value in various food products and supplements. However the use of aromatic extracts needs to be treated with caution! Due to their potency they can have significant side effects.

While aromatic extracts like those from rosemary (containing compounds such as carnosic acid and rosmarinic acid) have beneficial properties, they should indeed be used with caution due to their potency and potential side effects. Here are some considerations to keep in mind:

1. Concentration and Dosage: High concentrations of these extracts can be more potent and thus carry a higher risk of side effects. It’s important to use them in moderation and according to recommended dosages, whether in food, as a supplement, or in therapeutic applications.
2. Allergic Reactions: Some individuals may be allergic or sensitive to specific compounds in aromatic extracts. Such reactions can range from mild skin irritation to more severe allergic responses.
3. Interactions with Medications: Compounds in aromatic extracts can interact with certain medications, potentially altering their effects. For example, they may interfere with anticoagulants, antiplatelet agents, and certain anti-inflammatory drugs.
4. Pregnancy and Breastfeeding: Pregnant and breastfeeding women should be particularly cautious with the use of herbal extracts, as certain compounds can affect fetal development or be passed to the infant through breast milk.
5. Impact on Medical Conditions: Individuals with certain health conditions should be cautious. For instance, highly concentrated extracts can affect blood sugar levels, which is a concern for people with diabetes, or blood pressure, affecting those with hypertension.
6. Quality and Purity: The quality and purity of herbal extracts can vary greatly depending on the source and method of extraction. Impurities or contaminants can pose additional health risks.

7. Proper dosing, consideration of individual health circumstances, and consultation with healthcare providers are key to ensuring their safe and effective use.

   Saffron

   You will find Saffron added to many Zinzino products especially viva for its outstanding benefits. Saffron, derived from the dried stigmas of the Crocus sativus flower, is not only a highly prized spice but also has a variety of potential health benefits. Here are some of the notable benefits attributed to saffron:

   1. Mood Improvement: Saffron has been studied for its potential antidepressant properties. Some research suggests that it may help improve symptoms of depression by increasing serotonin levels in the brain.
   2. Antioxidant Properties: Saffron contains antioxidants such as crocin, crocetin, safranal, and kaempferol, which can help protect cells from oxidative stress and reduce the risk of chronic diseases.
   3. Eye Health: The antioxidants in saffron, particularly crocin, may be beneficial for eye health. Studies suggest that saffron supplementation could improve retinal function and visual acuity in certain eye conditions, such as age-related macular degeneration.
   4. Memory and Cognitive Function: Some research indicates that saffron may have neuroprotective properties and could enhance memory and cognitive function, potentially benefiting conditions like Alzheimer’s disease.
   5. Heart Health: Saffron may have a positive impact on heart health by reducing risk factors such as high blood pressure and cholesterol levels.
   6. Appetite Control and Weight Management: Some studies suggest that saffron may help suppress appetite and reduce snacking, which can be beneficial for weight management.
   7. Premenstrual Syndrome (PMS) Relief: Saffron has been found to alleviate symptoms of PMS, such as irritability, headaches, cravings, and pain.
   8. Anti-inflammatory Properties: The compounds in saffron may have anti-inflammatory effects, which can be beneficial in reducing inflammation-related conditions.

   It’s important to note that while saffron has many potential health benefits, much research is needed to fully understand its effects and optimal dosages. Additionally, saffron is a potent spice, and high doses can be toxic, so it should be consumed in moderation. 

    Available data from randomized, controlled clinical trials support that saffron is significantly more effective than placebo (g = 0.891; 95% CI: 0.369 – 1.412, p = 0.001), and non-inferior to tested antidepressant drugs (g = – 0.246; 95% CI: – 0.495 – 0.004, p = 0.053).

Zeolites

Zeolites are a class of microporous, aluminosilicate minerals commonly used as commercial adsorbents and catalysts. Due to their porous structure and ability to exchange cations, zeolites have been studied for their potential to remove heavy metals from various mediums.

Here’s what you should know about zeolites and heavy metal chelation:

1. Adsorption, Not Chelation: Technically, zeolites adsorb heavy metals rather than chelate them. Chelation involves a molecule binding to a metal ion through multiple sites. In contrast, zeolites adsorb metal ions onto their surface or trap them within their porous structure through cation exchange.
2. Applications:
   • Water Treatment: Zeolites have been used in water treatment processes to remove heavy metals like lead, cadmium, and nickel from water.
   • Soil Remediation: Zeolites can be applied to soils contaminated with heavy metals to adsorb and immobilize these metals, reducing their bioavailability and potential harm.
3. Efficiency: The efficiency of zeolites in removing heavy metals depends on several factors, including:
   • The type of zeolite used.
   • The specific heavy metal being targeted.
   • The concentration of the metal.
   • The presence of other competing ions.
   • pH and temperature conditions.
4. Modified Zeolites: Natural zeolites can be modified to enhance their capacity for heavy metal adsorption. This can be done by treating zeolites with certain agents, like acids or chelating agents, to increase their cation exchange capacity or selectivity for specific metals.
5. Safety in Ingestion: Some products on the market propose the ingestion of zeolites (like in the form of a liquid suspension) as a detox remedy for removing heavy metals from the body. However, the safety and efficacy of ingesting zeolites for this purpose are still subjects of debate. If considering such products, it’s essential to consult with a healthcare professional.

In summary, zeolites can adsorb heavy metals and are used in applications like water treatment and soil remediation. However, if considering zeolites for personal health reasons, especially ingestion, it’s crucial to approach with caution and seek guidance from health experts.

 

Zeolites are a class of microporous, aluminosilicate minerals commonly used as commercial adsorbents and catalysts. Due to their porous structure and ability to exchange cations, zeolites have been studied for their potential to remove heavy metals from various mediums.

Here’s what you should know about zeolites and heavy metal chelation:

1. Adsorption, Not Chelation: Technically, zeolites adsorb heavy metals rather than chelate them. Chelation involves a molecule binding to a metal ion through multiple sites. In contrast, zeolites adsorb metal ions onto their surface or trap them within their porous structure through cation exchange.
2. Applications:
   • Water Treatment: Zeolites have been used in water treatment processes to remove heavy metals like lead, cadmium, and nickel from water.
   • Soil Remediation: Zeolites can be applied to soils contaminated with heavy metals to adsorb and immobilize these metals, reducing their bioavailability and potential harm.
3. Efficiency: The efficiency of zeolites in removing heavy metals depends on several factors, including:
   • The type of zeolite used.
   • The specific heavy metal being targeted.
   • The concentration of the metal.
   • The presence of other competing ions.
   • pH and temperature conditions.
4. Modified Zeolites: Natural zeolites can be modified to enhance their capacity for heavy metal adsorption. This can be done by treating zeolites with certain agents, like acids or chelating agents, to increase their cation exchange capacity or selectivity for specific metals.
5. Safety in Ingestion: Some products on the market propose the ingestion of zeolites (like in the form of a liquid suspension) as a detox remedy for removing heavy metals from the body. However, the safety and efficacy of ingesting zeolites for this purpose are still subjects of debate. If considering such products, it’s essential to consult with a healthcare professional.

In summary, zeolites can adsorb heavy metals and are used in applications like water treatment and soil remediation. However, if considering zeolites for personal health reasons, especially ingestion, it’s crucial to approach with caution and seek guidance from health experts.

 

EDTA chelation IVs

EDTA (ethylene diamine tetraacetic acid) is a synthetic compound that has been used as a chelating agent for several decades. When introduced into the bloodstream, EDTA binds to heavy metals and minerals, facilitating their removal from the body through urine. The process of using EDTA to bind and eliminate heavy metals from the bloodstream is referred to as EDTA chelation therapy.

Here’s what you should know about EDTA chelation therapy:

1. Approved Uses:
   • Lead Poisoning: EDTA chelation therapy is FDA-approved for treating severe lead poisoning. In this context, EDTA binds to lead in the bloodstream, and the EDTA-lead complex is subsequently excreted in the urine.
   • Other Heavy Metal Poisonings: EDTA can also be used in cases of poisoning with other metals like mercury, arsenic, and cadmium, although its use might be specific to the type and severity of poisoning.
2. Controversial Uses:
   • Cardiovascular Disease: Some proponents suggest that EDTA chelation therapy can reduce the risk of cardiovascular disease by removing calcium deposits from arteries (a concept sometimes called “roto-rootering” the arteries). However, evidence supporting this use is limited and controversial. The American Heart Association and the American College of Cardiology do not recommend EDTA chelation therapy for heart disease patients due to a lack of evidence demonstrating its efficacy.
   • Autism and other Disorders: Some alternative medicine practitioners have proposed EDTA chelation as a treatment for autism, under the belief that heavy metal toxicity contributes to the condition. This use is controversial and not supported by substantial scientific evidence. Moreover, there have been serious adverse events, including fatalities, linked to the use of chelation therapies in children with autism.
3. Risks and Side Effects:
   • EDTA chelation therapy can have side effects. These might include headaches, nausea, hypocalcemia (low calcium levels in the blood), hypotension (low blood pressure), and kidney damage.
   • There’s also the risk that EDTA might chelate essential minerals, leading to mineral deficiencies.
4. Procedure:
   • Typically, EDTA chelation therapy is administered intravenously (IV) over several sessions. The specific dosage and number of treatments can vary based on the intended purpose and the patient’s health status.
5. Considerations:
   • If considering EDTA chelation therapy for any reason, it’s crucial to consult with a knowledgeable and experienced healthcare provider.
   • It’s also important to understand the potential risks and benefits, as well as the level of evidence supporting the intended use.

In summary, while EDTA chelation therapy has established uses in the context of specific heavy metal poisonings, its application for other conditions, like cardiovascular disease or autism, remains controversial and requires careful consideration.

 The chelating agent calcium disodium ethylenediaminetetraacetic acid (EDTA)-previously used to treat cardiovascular diseases-is known to be useful for the treatment of neurodegenerative diseases. This review describes how EDTA functions as a therapeutic agent for these diseases. Some case studies are reported to confirm our findings.

Ascorbyl Palmitate

Many products such as Biotics Research Omega-3 contain this “stabilizer”. Ascorbyl palmitate and ascorbic acid are not the same, although they are related. Ascorbyl palmitate is an ester formed from ascorbic acid (vitamin C) and palmitic acid. It’s a fat-soluble form of vitamin C, whereas ascorbic acid is water-soluble. Ascorbyl palmitate is often used in food processing as an antioxidant preservative and can also be found in skin care products due to its antioxidant properties.

Because it’s fat-soluble, ascorbyl palmitate is more stable than water-soluble forms of vitamin C, especially when it comes to heat and oxidation. This is why it’s often used in foods, cosmetics, and skin care products that contain fats and oils, as it helps prevent them from becoming rancid?

Ascorbic acid (vitamin C) is hydrophilic, meaning it is water-soluble and tends not to interact well with lipid (fat) components. In contrast, omega-3 fatty acids are lipophilic and part of the cell membrane, which is a lipid bilayer.

When ascorbic acid is esterified to form ascorbyl palmitate, the resultant molecule has both hydrophilic (ascorbic acid) and lipophilic (palmitic acid) components. This allows it to be more soluble in lipids and hence to interact with the cell membrane.

However, this interaction could potentially result in the oxidation of sensitive fatty acids like omega-3s in the membrane, thereby leading to lipid peroxidation and cell damage. Essentially, the antioxidant behavior of ascorbic acid could be compromised when it’s part of a molecule that interacts with lipids, leading to unintended oxidative damage.

The palmitic acid component in ascorbyl palmitate, which makes the compound lipid-soluble, could potentially lead to the generation of oxidized lipid metabolites. Oxidized lipids are generally considered pro-inflammatory and can be harmful to cells, including those in the skin’s epidermal layer.

While ascorbyl palmitate is often used in skin care products for its antioxidant benefits, its potential to contribute to lipid peroxidation is a concern that’s been raised in some scientific discussions. It’s essential to weigh the benefits and risks when considering the use of ascorbyl palmitate, especially for individuals with sensitive skin or pre-existing skin conditions.

The lipid component of ascorbic acid-6-palmitate probably contributes to the generation of oxidized lipid metabolites that are toxic to epidermal cells.

Other potential side effects in some people:

1. Allergic Reactions: Though rare, some individuals might be allergic to ascorbyl palmitate and could experience symptoms like itching, rashes, or more severe reactions.
2. Gastrointestinal Issues: Some people might experience digestive upset, including diarrhea or abdominal cramps, although this is generally more of a concern with vitamin C in general, especially at high doses.
3. Interactions: If you are taking any other medications or supplements, especially those that also have antioxidant properties, it’s a good idea to check for potential interactions.
4. Preexisting Health Conditions: If you have certain health conditions, such as kidney disorders, excessive use of vitamin C could potentially be harmful. Consult your healthcare provider for guidance tailored to your health status.

 

Fiber and Fructose intolerance

There is a general consensus that taking fiber as a supplement is beneficial. However it can cause severe digestive problems and it is preferred to intake your ‘fiber’ with general food sources such as vegetables, grains and nuts. 

Soluble fiber and insoluble fiber are two types of dietary fiber that have different characteristics and health benefits. Soluble fiber is a type of fiber that dissolves in water and forms a gel-like substance in the digestive tract. It is found in foods such as oat bran, nuts, seeds, legumes, and some fruits and vegetables. Soluble fiber is beneficial for heart health because it can help lower blood cholesterol and improve blood sugar control.

Insoluble fiber, on the other hand, does not dissolve in water and passes through the digestive system largely intact. It is found in foods such as whole grains, nuts, seeds, and the skin of some fruits and vegetables. Insoluble fiber is beneficial for digestive health because it can help promote regular bowel movements and prevent constipation.

Overall, a healthy diet should include a balance of both soluble and insoluble fiber to support optimal health. Soluble fiber is ONLY partially digested in the human digestive system. It dissolves in water to form a gel-like substance and is fermented by gut bacteria in the large intestine. This fermentation process produces short-chain fatty acids, which can be used as an energy source by the body. So, although soluble fiber is not fully digested, it still provides some nutritional benefits.

 

There is a relationship between fiber and fructose intolerance, as both can affect the way the digestive system processes sugars.

Fructose intolerance is a condition in which the body has difficulty digesting fructose, a type of sugar found in many fruits, vegetables, and sweeteners. When fructose is not properly absorbed in the small intestine, it can ferment in the large intestine and cause symptoms such as bloating, gas, and diarrhea.

Fiber, on the other hand, is a type of carbohydrate found in plant-based foods such as fruits, vegetables, and whole grains. It is not digested by the human body, but instead passes through the digestive system largely intact, helping to promote bowel regularity and prevent constipation.

In some cases, consuming high amounts of fiber can exacerbate fructose intolerance symptoms, as fiber can promote the growth of bacteria in the large intestine that produce gas and other byproducts during fermentation. However, for many people, fiber can actually help to alleviate digestive symptoms by promoting healthy bowel movements and reducing constipation.

If you have fructose intolerance, it may be helpful to work with a healthcare provider or registered dietitian to determine the best balance of fiber and other nutrients in your diet to support digestive health while minimizing symptoms.

1. Rao, S. S., Yu, S., Fedewa, A. (2013). Systematic review: dietary fibre and FODMAP-restricted diet in the management of constipation and irritable bowel syndrome. Alimentary Pharmacology & Therapeutics, 38(7), 697- 716. doi: 10.1111/apt.12403
2. Nanayakkara, W. S., Skidmore, P. M. L., O’Brien, L., Wilkinson, T. J., Gearry, R. B. (2016). Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date. Clinical and Experimental Gastroenterology, 9, 131- 142. doi: 10.2147/CEG.S86798
3. Shepherd, S. J., Lomer, M. C. E., Gibson, P. R. (2013). Short-chain carbohydrates and functional gastrointestinal disorders. American Journal of Gastroenterology, 108(5), 707- 717. doi: 10.1038/ajg.2013.96
4. Gibson, P. R., Shepherd, S. J. (2010). Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach. Journal of Gastroenterology and Hepatology, 25(2), 252- 258. doi: 10.1111/j.1440-1746.2009.06149.x

These studies discuss the role of fiber and fermentable carbohydrates (such as fructose) in the management of functional gastrointestinal disorders like irritable bowel syndrome. They suggest that a diet low in fermentable carbohydrates (such as the low FODMAP diet) may help alleviate symptoms of these conditions.

 

Shi 2023: HSF (saturated fat) and n6HUSF (omega6) fed mice developed obesity, HSF fed mice exhibited severe hepatic steatosis associated with hepatomegaly and liver injury. Fructose feeding promotes the development of liver fibrosis in HSF fed mice. Fructose supplementation led to remarkable glucose intolerance in n6HUSF fed mice compared to controls. Hepatic lipidomic analysis revealed that the total saturated fatty acids and total monounsaturated fatty acids were significantly increased by fructose in the free fatty acid pool in HSF fed mice. Moreover, fructose supplementation increased hepatic and plasma cholesterol levels in the HSF fed mice. Our data suggest that excess energy from HSF intake results in fat storage in the liver, likely due to impaired triglyceride secretion; whereas excess energy from n6HUSF diet is stored in the periphery. Both effects are exacerbated by fructose supplementation. n3HUSF is beneficial, even consumed with fructose.

 

General Nutrition and Diets

WATER

The human body consists of about 60% water although adipose tissue contains less water than lean tissue. How much plain water should you drink per day? Probably not very much. The general rule is: drink when you are thirsty and try to add a few drops for lime juice or other diluted electrolytes to the plain water. When you sweat during exercise or in extreme heat your body is naturally telling you to re-hydrate.

When drinking too much plain water, you may experience water poisoning and even a disruption of brain function. Cells can swell up and interstitial fluid gets stuck in your body. Most of the time excess water just stays in your abdomen before it finds a way to be excreted by the kidneys. It is important to “flush” the water out before it becomes a problem.

Sodium is the electrolyte most affected by overhydration leading to hyponatremia. Too much water although typically in excess of 20L per day can dilute the amount of sodium in your blood. EG. marathon runners while they are also losing sodium through their sweat. Sodium is a crucial element for your nervous function and osmotic balance. When its levels drop due to a high amount of water in the body, excess fluids get inside the cells so you really are not achieving healthy hydration. When the cells in the brain swell up they cause pressure in the brain drowsiness, and headaches. If this pressure increases it could even cause hypertension. 

In summary, it is important to keep your mineral balance ‘as in so called isotonic drinks’ when hydrating. So add some diluted juice to your water or drink tea. Many natural drinks like beer or coffee and tea also act as diuretics so the excess water will be flushed out immediately. This helps the body to detoxify better. However below you will see salt intake is another aspect of this discussion.

 

Why Beef?

Omega-3 fatty acids are essential nutrients that play a crucial role in maintaining heart health, supporting brain function, and reducing inflammation.

While red meat can contain omega-3 fatty acids, the content is typically of course lower compared to fatty fish. In addition the omega-3 content in red meat varies depending on the animal’s diet, with grass-fed beef generally having a higher omega-3 content than grain-fed beef if it is grass-finished. However, even grass-fed beef has considerably lower levels of omega-3 compared to fatty fish like salmon, mackerel, and sardines and is probably not an adequate substitute especially in modern days. 

Fish is considered one of the best dietary sources of omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which have been widely studied for their health benefits.

In terms of omega-3 content, fish and seafood are more valuable sources than red meat or poultry. However, Traditional Chinese Medicine’s emphasis on red meat may not prioritize omega-3 content as highly as other nutritional factors. From a modern nutritional standpoint, it is essential to include a variety of protein sources in your diet, incorporating both red meat and fish to ensure you are consuming a diverse range of nutrients, including omega-3 fatty acids.

Here’s a table comparing the leucine content in beef and other common meats, per 100 grams of each type:

Meat Type	Leucine Content (per 100g)
Beef	2.4g
Chicken	2.3g
Pork	2.3g
Fish (Salmon)	1.6g
Turkey	2.3g

These values are average estimates and can vary based on the specific cut of meat and how it’s cooked. Beef tends to have a slightly higher leucine content compared to other meats, but the differences are not substantial.

Leucine is a key branched-chain amino acid (BCAA) known for its role in muscle building and repair. It’s particularly abundant in whey protein, making whey one of the most popular and effective sources for leucine supplementation, especially among athletes and bodybuilders.

Leucine Content in Whey:

• Whey Protein: Whey, a byproduct of cheese production, is a complete protein source that contains all nine essential amino acids, including a high concentration of leucine. On average, whey protein contains about 10% leucine by weight, which means that a 20-gram serving of whey protein provides approximately 2 grams of leucine.
• Types of Whey: There are different types of whey protein supplements, including whey protein concentrate, isolate, and hydrolysate. Whey protein isolate and hydrolysate typically have a slightly higher leucine content due to their higher protein concentration.

Safe Leucine Supplements:

1. Whey Protein Supplements: As mentioned, these are a popular and effective way to increase leucine intake, especially post-workout for muscle recovery.
2. BCAA Supplements: These supplements contain leucine along with the other two branched-chain amino acids, isoleucine, and valine, in various ratios. The most common ratio is 2:1:1 (leucine:isoleucine:valine).
3. Leucine-Enriched Protein Supplements: Some protein supplements are specifically enriched with extra leucine.
4. Vegan and Vegetarian Options: For those who prefer plant-based supplements, options like soy protein or branched-chain amino acid supplements that are derived from plant sources are available.

Considerations for Safety and Efficacy:

1. Dosage: It’s important to follow the recommended dosages on supplement labels. Overconsumption of leucine can lead to imbalances in amino acid levels and potential gastrointestinal distress.
2. Balance with Other Amino Acids: Leucine should be balanced with other amino acids, especially the other BCAAs, to ensure optimal protein synthesis and to avoid amino acid imbalances.
3. Medical Conditions: Individuals with certain medical conditions, especially those affecting the kidneys or liver, should consult with a healthcare provider before taking leucine supplements.
4. Quality of Supplements: Choose supplements from reputable brands that have third-party testing to ensure purity and quality.

In summary, whey protein is an excellent source of leucine, and there are various safe leucine supplements available. However, it’s important to consider factors like overall dietary protein intake, the balance of amino acids, individual health conditions, and the quality of the supplements when choosing and using leucine supplements.

Chang 2023: Conclusions: Whey protein, leucine, and vitamin D supplementation can increase appendicular muscle mass in patients with sarcopenia. In addition, combining a physical exercise program with whey protein, leucine, and vitamin D supplementation can improve muscle strength and function.

 

Superfoods

A “superfood” is a term used to describe nutrient-rich foods that are considered to have significant health benefits. These foods are often high in vitamins, minerals, antioxidants, and other bioactive compounds that can help improve overall health, prevent chronic diseases, or boost energy levels.

It’s important to note that the term “superfood” is not a scientific classification but rather a marketing term used to promote and emphasize the health benefits of certain foods. While these foods can be nutritious and beneficial, it is crucial to maintain a balanced diet incorporating a wide variety of nutrient-dense foods to support optimal health.

Eggs, coconut, and avocado are often considered superfoods due to their nutrient-dense profiles. Here are some reasons why they are classified as such:

1. Eggs: They are a great source of high-quality protein, containing all essential amino acids. Eggs are also rich in vitamins and minerals, such as vitamin B12, vitamin D, selenium, and choline, which is essential for brain health.
2. Coconut: Coconut is known for its medium-chain triglycerides (MCTs), a type of fat that may boost metabolism and provide a quick source of energy. It is also a good source of manganese, copper, iron, and selenium. Additionally, coconut water is high in electrolytes, making it a natural hydration source.
3. Avocado: Avocado is an excellent source of healthy monounsaturated fats, which can help improve heart health and reduce inflammation. It is also rich in fiber, potassium, vitamins C, E, K, and B vitamins, such as folate.

While these foods have notable health benefits, it’s essential to remember that a balanced diet, including a variety of fruits, vegetables, whole grains, lean protein, and healthy fats, is crucial for maintaining overall health.

List of plant foods that contain too much omega6

Mustard Seeds

Mustard seeds are the small round seeds that come from various mustard plants. They are an important spice in many regional cuisines and they contribute to the local economies of many countries where they are cultivated.

There are three main types of mustard seeds:

1. Yellow or white mustard seeds (Sinapis alba) – These are the mildest and are used in making traditional American yellow mustard.
2. Brown mustard seeds (Brassica juncea) – These have a bit more pungency and are used in European, African, and Asian cuisines.
3. Black mustard seeds (Brassica nigra) – These are the most pungent and flavorful, used in Indian cooking, for pickling, and in many other dishes.

Mustard seeds are high in selenium and omega-3 fatty acids. They also contain a range of other vital nutrients including dietary fiber, calcium, iron, manganese, magnesium, phosphorus, and zinc.

Creating a supplement facts label for mustard seeds might involve listing the following information, based on a 1-tablespoon serving size:

Supplement Facts show a high content of PUFA : Serving Size: 1 tbsp (9g) Amount Per Serving:

• Calories: 50
• Total Fat: 3.3g (5% DV)
• Saturated Fat: 0.2g (1% DV)
• Sodium: 0mg (0% DV)
• Total Carbohydrate: 3g (1% DV)
• Dietary Fiber: 1.8g (7% DV)
• Total Sugars: 0g
• Protein: 2.6g
• Vitamin A: 0% DV
• Vitamin C: 0% DV
• Calcium: 4% DV
• Iron: 6% DV
• Magnesium: 9% DV
• Selenium: 3% DV

In cooking, mustard seeds are often roasted in a skillet to bring out their aromatic and nutty flavor before being ground into a fine powder that’s used as a base for curry or added to stir-fry dishes. The seeds can also be soaked in water to create a spicy mustard paste.

From a health perspective, mustard seeds are touted for their potential benefits in reducing the symptoms of conditions like psoriasis and contact dermatitis. They’re also believed to aid in controlling symptoms of asthma and are known for their supposed cancer-fighting properties.

Nuts and other seeds

No, The phrase “this drives me nuts” is not related to nuts and it appears to have originated in the United States in the mid-20th century. The exact origin of the phrase is not well-documented, but its meaning is clear. If something “drives you nuts,” it annoys, frustrates, or confuses you to a great degree. The usage of “nuts” in this context is a colloquialism for “mad” or “crazy”, which itself derives from the older usage of “nut” to mean “head”. 

Nuts are rich in unsaturated fats which are susceptible to oxidation. Once the nut is peeled or cracked open, these fats are exposed to oxygen, light, and heat, all of which can speed up the process of oxidation, leading to rancidity. Hence, pre-peeled or cracked nuts can potentially go rancid faster than those in shells.

The problem is that Nuts contain far more omega-6 than -3 to begin with and omega3 is easiest to oxidize. So its it best to only use whole nuts and crack them yourself.

The stability of a nut without its shell varies depending on several factors, including the type of nut, how it’s stored, and the environmental conditions it’s exposed to.

To prolong their shelf-life and avoid rancidity, nuts should be stored in a cool, dark, and dry place. Refrigeration or freezing can further prolong their freshness. Vacuum sealing or packaging in an inert gas can also reduce oxidation.

However, it’s important to note that even with these precautions, nuts can still eventually turn rancid due to the natural degradation of the fats they contain.

Also, it’s worth noting that rancidity does not mean that the food is unsafe to eat. Rancidity primarily affects taste and smell. However, consuming rancid food may not provide the same nutritional benefits as fresh food, and may contain potentially harmful compounds produced during the oxidation process.

It’s also important to note that commercially packed nut mixes may also contain added oils, sweeteners, or salt that can affect the stability and potential rancidity of the product.

If you notice a change in the smell or taste of the nuts (they may smell like paint or have a bitter or sour taste), it is best not to consume them as they are likely rancid.

Salt and other minerals

When talking about salt we typically mean Sodium Chloride. There are many other important mineral salts of course but the most important issue with consuming too much ‘table salt’ maybe that you are offsetting your sodium/potassium balance. This should also be addressed by proper supplementation but this can easily be tested by regular blood work.

Most Americans consume at least 1.5 teaspoons of salt per day, or about 3400 mg of sodium. That is not necessarily dangerous for your Kidney function unless you already have Kidney disease. However all that salt needs to go somewhere. Eating too much salt at one time will swell up your belly and make you bloated. In general, we eat too much and too fast but spreading it out over the course of the day is not usually a problem. In other words the salt actually activates your kidney function and flushes out more water from your body. That is, until your next salt loaded meal. Also keep in mind that many factors of inadequate digestion can cause you feel bloated.

Dr. Bombard even showed that humans can survive 6 days on just drinking sea water on a raft crossing the Atlantic ocean, you just have to do it in very small amounts at a time and he mixed the water with raw fish juice. However, kidneys cannot make urine from a concentration of salts of more than 2%. Seawater is made up of approximately 3% salt, so if we drink it to quench our thirst the kidneys have to use existing water from our body in order to dilute the extra salt, which in turn makes us feel even thirstier. But don’t despair. If you should be ship wrecked or your water purifier stops working all you have to do is use plastic water bottle or a pot to condensate and collect the pure water that evaporates with the help of the sun rays. 

So in summary, there is a balance between salt and water and hydration and diuresis but also other nutrients. Many people loose 3-5 pounds of ‘weight’ in the first days of a keto diet. This is mostly excess water that the body holds onto because of sugar and glycogen storage in your body. It takes a few weeks to tap into the fat storage metabolism. Omega3 will help you to properly use your fat storage and keep your kidney function healthy to deal with the fluctuations of daily life.

 

Alcohol

While excessive alcohol consumption can have negative health consequences, consuming alcohol in moderation and in the context of cultural traditions can have some potential health benefits. Here are a few examples:

1. Reduced risk of heart disease: Studies have found that moderate alcohol consumption, particularly of red wine, may reduce the risk of heart disease by increasing levels of “good” HDL cholesterol, improving blood flow, and reducing inflammation in the arteries.
2. Improved cognitive function: Some studies have suggested that moderate alcohol consumption may improve cognitive function and reduce the risk of cognitive decline and dementia in older adults.
3. Social benefits: In many cultures, alcohol is consumed as part of social gatherings and celebrations. Enjoying alcohol in moderation in the context of social interactions and cultural traditions can provide a sense of community and social support.
4. Stress reduction: In moderation, alcohol can have a calming effect and may help reduce stress and anxiety.

It’s important to note that these potential benefits are associated with moderate alcohol consumption and may not apply to heavy or binge drinking. Consuming excessive amounts of alcohol can lead to a range of negative health consequences, including liver disease, increased risk of cancer, and mental health issues.

Filtered coffee and espresso differ in their brewing methods, which in turn affects their chemical constituents, including caffeine content, acidity, and antioxidant compounds. Here are some of the main differences:

1. Caffeine content: Espresso generally has a higher concentration of caffeine per ounce compared to filtered coffee. However, espresso servings are smaller, which usually results in a lower total caffeine content per cup. A typical 1-ounce espresso shot contains around 63 milligrams of caffeine, while an 8-ounce cup of filtered coffee can have about 95 milligrams of caffeine.
2. Acidity: Filtered coffee tends to have a higher acidity level compared to espresso. This is because the longer brewing process of filtered coffee allows more acidic compounds to be extracted from the coffee grounds. Espresso’s shorter brewing time and high pressure result in a lower extraction of acidic compounds, making it less acidic overall.
3. Antioxidants and other compounds: Both brewing methods extract different compounds from coffee beans, resulting in varying levels of antioxidants and other chemicals. Espresso usually has a higher concentration of antioxidant compounds, such as chlorogenic acids, due to the high-pressure extraction process. However, filtered coffee also contains antioxidants and can even have higher levels of certain compounds, such as melanoidins, which contribute to the coffee’s flavor and aroma.
4. Oils and solids: Espresso has a higher concentration of coffee oils and fine solids, which contribute to its characteristic crema and fuller body. The use of paper filters in the brewing of filtered coffee can capture some of the oils and fine solids, resulting in a cleaner and lighter body.

In summary, filtered coffee and espresso differ in their chemical constituents due to the differences in their brewing methods. Espresso tends to have a higher concentration of caffeine per ounce, a lower acidity level, and a higher concentration of antioxidant compounds, while filtered coffee has a lighter body and higher acidity. The choice between the two depends on personal taste preferences and desired caffeine content.

In Traditional Chinese Medicine (TCM), coffee is not typically included as a traditional remedy or medicinal herb. However, TCM practitioners may still consider the effects of coffee on the body based on its energetic properties and the principles of Yin and Yang.

From a TCM perspective, coffee is considered to have the following properties:

1. Warm and dry nature: Coffee is considered to have a warming and drying effect on the body. It can help dispel coldness and dampness, which are linked to various health issues in TCM. However, for individuals with an excess of heat or dryness in their body, coffee consumption could exacerbate these imbalances, potentially leading to symptoms such as irritability, restlessness, insomnia, or digestive issues.
2. Stimulating effect: Coffee’s stimulating effect on the nervous system, attributed to its caffeine content, can be seen as a means to invigorate Qi (vital energy) and dispel stagnation. However, excessive consumption of coffee can lead to an overstimulation of Qi and may eventually deplete the body’s energy reserves, causing fatigue, adrenal exhaustion, or sleep disturbances.
3. Impact on the Liver: In TCM, the Liver is responsible for the smooth flow of Qi and blood throughout the body. Coffee’s stimulating effects can initially promote the flow of Liver Qi, but over time, excessive consumption can lead to Liver Qi stagnation, manifesting as irritability, mood swings, or headaches.
4. Effects on digestion: Coffee is considered to have a stimulating effect on digestion in TCM, promoting the movement of the digestive system and potentially relieving constipation. However, its warming and drying nature can also lead to digestive imbalances, such as increased acidity, stomach pain, or diarrhea, particularly in those with a sensitive digestive system.

In summary, Traditional Chinese Medicine does not classify coffee as a traditional remedy or medicinal herb. However, TCM practitioners may consider its energetic properties when evaluating its effects on an individual’s health. Coffee consumption may have both positive and negative effects, depending on a person’s unique body constitution and balance of Yin and Yang. It’s essential to consume coffee in moderation and be mindful of any adverse effects on your body.

 

What about tea?

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