Healthy Q & A: Help for Antibiotic Side Effects with Probiotics

Q:   I’ve been prescribed a high dose of antibiotics.  I’ve been taking a script for a while now, but they’ve just  upped my dose.  My doctor said I should think of taking probiotics, but I don’t really know much about them or if they’re any good.  I’d appreciate any advice!

A:  Probiotics are very important to take when you’re prescribed antibiotics.  Antibiotics are very good at what they do- killing bacteria; the problem with antibiotics is that they don’t differentiate between good bacteria and bad.  Our body is host to trillions of bacteria, good bacteria which helps with digestion, nutrient absorption, the immune system, as well as preventing yeast overgrowth.  It’s important to have enough good bacteria in the body to help to keep our bodies in balance.  Frequently people have

digestive side effects like diarrhea after taking antibiotics, which are a direct result of a lack of beneficial bacteria in the body.  Also, as we age, the amount of good bacteria naturally present in the body decreases, which makes problems easier to occur.

Fewer amounts of good bacteria also make it easy for yeast to flourish.  Yeast overgrowth, also known as Candida, can be a serious problem.  Most people think of yeast as only a problem for women, since vaginal yeast ingections are a common result of taking high doses of antibiotics, but untreated Candida can even lead to leaky gut and irritable bowel syndrome, which in turn can lead to other inflammatory and immune related problems.

Probiotics are completely safe to take, and are just supplementing the body’s own stores of good bacteria.  Probiotics can be taken while on antibiotics, but they must be taken several hours apart from the antibiotic, or the antibiotic will kill the good bacteria. 

Not all probiotics are created equal however, and it’s important to get a high quality supplement that has a high potency.  Many grocery store probiotics will have a small amount of bacteria, one billion organisms or less, which sounds like a huge amount, but not when you think that our digestive system alone has over 100 trillion bacteria.  If you’ve been on antibiotics, it’s crucial to get a high potency probiotic, to replenish as many of the body’s own good bacteria as possible.

In most cases, I’d recommend taking an enteric coated probiotic, which means the capsule has a special coating to protect the good bacteria from stomach acid, so all of the probiotics get to where they need to be.  Non enteric coated probiotics can be effective, but you need to be careful of when to take them, usually on an empty stomach so that digestive juices and stomach acids don’t kill the good stuff.

There are both refrigerated and non refrigerated probiotics.  Generally speaking, a refrigerated probiotic is going to be a higher potency that one that is shelf stable, though the company Jarrow has just made a new 25 billion pill in a room temperature formula.  Many people prefer to take a room temperature probiotic since it can be easier to remember to take.

Finally, be sure not to take your probiotics with a hot beverage like coffee, since the high heat can hurt the good bacteria.  Everyone would benefit from taking probiotics, particularly if you’ve taken antibiotics recently.

Supplement Spotlight: Are you taking the best form of your supplements?

There are many supplements which are available in a variety of different forms, some of which are significantly better absorbed, and others which have benefits which may be helpful.  Several supplements are listed below where the form you choose can make a big difference.

Vitamin B12

This is the first that comes to mind when thinking of a supplement where its form really matters.  The most common form of B12 is cobalamin, though the form we recommend the most is the methyl form of the vitamin- methylcobalamin- which is significantly better absorbed.   It’s best to look for a sublingual form that dissolves in the mouth, since if B12 is swallowed in pill form it has a difficult time being absorbed as opposed to a sublingual form, which is absorbed directly into the bloodstream.   B12 can be helpful for energy, brain function, and nerve health.  Many seniors are critically deficient in this vitamin, the effects of which can even mimic demensia.

Vitamin D

Vitamin D should always be taken in the D3 form, since that is the best absorbing.  Vitamin D3 used to be sourced from fish liver oil, though nearly all of the brands we have in the store are now made from lanolin.  Vitamin D3 is most commonly from animal sources, but we have recently started carrying a plant based,vegan D3 from Country Life.  Vitamin D is important for bone health, calcium absorption, and the immune system.

CoQ10

There are two forms of CoQ10, the more commonly known form, ubiquinone, and the newer, better absorbed form ubiquinol.   Ubiquinol is the specific form of CoQ10 that the body uses, and is significantly more bioavailable than the regular form of CoQ10 (ubiquinone).  Ubiquinol is more expensive however, though if you have heart issues or compromised absorption it may be worth switching to the better absorbed form.  CoQ10 has been in numerous research studies for its benefit to heart health, also, statin drugs (a cholesterol lowering medication) further deplete the body’s levels of CoQ10, making supplementation even more necessary.

Calcium

The most commonly seen form of calcium is calcium carbonate, which is unfortunately notorious for causing constipation and digestive issues.  There are many well absorbing forms of calcium available, calcium citrate among others, which will not cause constipation.  Calcium should also be taken in a complex with other co factors like magnesium, boron and/or vitamin D which enhance calcium absorption.  Also, it’s best to take calcium in divided doses, since the body can only absorb about 500mg of the mineral at once.

Please come by the store and we’ll be happy to help you find the supplement and its specific form that is right for you.  Also, feel free to bring in the supplements you’re currently taking so we can go over them with you.

Healthy Q & A: Allergies

Q:  I have horrible, horrible allergies.  I am basically miserable going outside, which is terrible.  Is there anything that can help?  I hate drugging myself with over the counter stuff.

A:  Allergies can be awful, and as pretty as the buds and flowers opening can be, it can make many people miserable.  Thankfully, there are several things which can make a big difference in allergy symptoms.

The first thing I’d recommend is something to irrigate and rinse out the sinuses.  The most commonly known thing for doing so is a neti pot, which basically looks like a small teapot.  Neti pots are wonderful, though we have a newer product for rinsing out the sinuses, called Nasopure, which is even easier to use to rinse pollen, pollutants, and excess mucus from the sinuses.  Here’s a quick video on how to use it.  It can even be used by children.

Next, there are two supplements which can really help with allergy symptoms, stinging nettle and quercetin, both of which work as natural antihistimes.  Quercetin, a potent antioxidant closely related to vitamin C, works to inhibit the release of histamine while also boosting the immune system.  Quercetin is often combined with the pineapple enzyme bromelain, which increases its effectiveness.  The other natural allergy remedy I’d recommend is stinging nettle capsules, which help to reduce sinus inflammation.  We do have one product at the store which combines all of the above, called Quercetin Nettle Plus by Mt. Angel.  It’s a really fantastic combination, which helps to relieve symptoms and get you through spring with a minimum of suffering!

There are also some lifestyle changes which can make a difference in allergy symptoms: keeping windows closed, changing clothes and bathing frequently, washing bedding.  Here is a great article with simple tips to get through allergy season a little easier.

Product Spotlight: Nature's Plus Super II

I wanted to highlight a really fantastic supplement this month, Nature’s Plus Ultra II Multivitamin.  It’s a high potency formula which is high in B vitamins, so much so it is equivalent to taking a separate B complex supplement, but in one pill.   It also has a number of whole food concentrates and can make a significant difference in energy levels.   Ultra II also is sustained release, which means that it is absorbed over a period of time instead of all at once, which helps the body to take in more of the vitamins and minerals. 

A varied, healthy diet full of fruits and vegetables is the best way to obtain nutrients, though for most people, getting the required nutrient amounts daily can be challenging if not impossible.  A multivitamin is helpful since it “covers the bases”.   Multivitamins should be taken with food, since some vitamins like A, D, and E are fat soluble, and needs fat in the stomach to be absorbed properly.

These are a few of our favorite things... Lutein

This month we’re featuring Joanne (our other owner) and her favorite supplement, Jarrow’s Lutein.   She takes it to protect her vision.  Joanne doesn’t yet have a problem with her eyesight, but says, “They’re the only eyes I have, and I want to protect them”.

Jarrow’s formula is special since it combines 20mg. of lutein with 1 mg. of zeaxanthan.  Both are antioxidants related to vitamin A which have been found to reduce the incidence of a variety of eye disorders including macular degeneration and cataracts.

Age related macular degeneration is the leading cause of blindness in people over age 55 in the Western world and its incidence is expected to triple by 2025.

Lutein must be either obtained from the diet or from supplements- it is not produced in the body.  The highest concentrations of lutein are found in leafy green vegetables like kale and spinach.  Supplementing with lutein on a daily basis is an easy way to do what you can to protect your eyesight.  Also- be sure to wear your sunglasses!  Eye damage from the sun is a huge factor in increasing the risk or eye problems, particularly in people with light eyes.
 

Healthy Q & A: Help for Constipation

Q:

I’ve been dealing with constipation off and on for some time now.  I take laxatives sometimes, but I know it’s not good to take them all the time.  Do you have any recommendations for things to help with constipation? 

A:

Though it may not be a glamorous subject to talk about, almost everyone has bouts of constipation at one time or another.  Constipation can have a variety of causes.  Poor diet and lack of exercise are the most common reasons, though there are quite a few medical conditions and medications which cause constipation as well.

Many people turn to over the counter laxative drugs when experiencing constipation, though laxatives should be used sparingly since long term laxative use can dependencies where the bowels become unable to function correctly without them.  For short term use, laxative herbs like senna and cascara sagrada are a natural alternative to use than over the counter drugs.  There are also several varieties of natural laxative teas available, which are a nice alternative to taking pills.

Diet is the first thing to look to when experiencing constipation.  The recommended daily intake of fiber is 25-35 grams per day; unfortunately Americans on average consume only 15 grams of fiber per day, many significantly less than that.  The easiest way to increase fiber intake is to eat less processed foods and more fruits and vegetables.  Reducing dietary intake of meats and dairy products can also help since meats and dairy don’t contain fiber.   Dairy products especially are well known to cause constipation, so reducing the amount of dairy in the diet may help.

Eating a high fiber bowl of oatmeal is a good way to start the day and prevent constipation.  If you aren’t crazy for regular oats, try steel cut oatmeal, which has a delicious slightly chewy consistency (I’m not a fan of regular oatmeal, but I love steel cut oats).

There are many fibers available which can help with constipation, though the one I would recommend most are flaxseeds.  Flaxseeds, in addition to being a great source of fiber, are good sources of omega 3 fatty acids, which are beneficial to cardiovascular health, joint function, and brain health.   Flaxseeds must be ground to release the beneficial oils, however.  One flaxseed product I’d especially recommend is Barlean’s Forti Flax, which has the date when it was ground on the label, to ensure freshness.  I also like Forti Flax since it has a coarser grind than many brands which often  grind the flaxseeds into an unappetizing powder.  Ground flaxseed has a nutty taste and is delicious sprinkled on cereal and salads or mixed in with yogurt or orange juice.

One supplement which can also help with constipation is magnesium.  Magnesium is crucial for many processes in the body, but is probably most well known for enhancing calcium absorption.  As an aside, calcium supplements which contain calcium carbonate can cause constipation as well, so switching to a different form of calcium can be helpful.  One of the side benefits of magnesium is that is can help to naturally soften stool, making it easier to pass.  Certain forms of magnesium can also help to relax the muscles, so it can be nice to take before bedtime.

Aloe vera juice can also be beneficial for constipation.  Aloe vera juice has a healing and regulating effect on the intestines and colon and helps to make bowel movements easier.  Some aloe vera juices have a bitter taste and can be a “rough drink” as my husband says.  The brand George’s has a nice aloe vera juice that is great tasting since they remove the component that makes it bitter. 

It’s also important to drink plenty of water to ensure regularity.  Coffee and soft drinks can dehydrate the body even further, so it’s important to drink extra water after having those beverages.

Exercise can also help to keep the digestive system working properly.  Stretches and walking are easy to fit in to any lifestyle and can help all body systems to work better, including reducing constipation.

Though constipation is a common problem, it’s not something to ignore, since chronic constipation can precipitate a number of health problems, as well as increasing the risks of colorectal cancer.

Healthy Q & A: Weight Loss

Q:

I’ve been hearing a lot about garcinia cambogia.  It was on Dr. Oz and he made it seem amazing for weight loss.  I just wanted to hear what you thought before taking it.  Does it really work?

A:

The hot new thing that has been promoted on Dr. Oz is garcinia cambogia for weight loss.  Some things on the show I’m skeptical about, often due to lack of research available, but garcinia cambogia is one product that can really be helpful to take.

Garcinia cambogia is also known as Citrimax, and its active ingredient, HCA, has been in numerous studies over the years for its benefits to weight loss.  It works in part by inhibiting an enzyme that stores sugars and carbohydrates as fat, blocking the process of fat production.

Instead of being converted into fat, sugar and carbohydrates are converted into glycogen, a fuel that is stored in the liver and muscles that is converted into energy.  By raising the body’s levels of glycogen, it can also help with reducing appetite, since it tells the body that its fuel tanks are full.   HCA (the active ingredient in garcinia cambogia) can also help to raise the body’s level of serotonin, which helps with boosting mood as well as reducing stress eating.

One study found that people who took garcinia cambogia lost 12 lbs in eight weeks where the placebo group only lost 3 pounds (all participants in the study agreed to walk for 30 minutes a day, five days a week).

There is no such thing as a miracle pill for weight loss (unfortunately!), but garcinia cambogia really does seem to be something that can help the battle though.  Other studies have found that the active ingredient in garcinia cambogia can help lower both cholesterol and blood pressure.

For the best results for weight loss, it’s recommended to take 500-1000mg of HCA three times a day, 30-60 minutes before a meal.  In the studies, higher dosages produced more weight loss.

We particularly recommend NOW Food’s Super Citrimax.  It combines the extract of garcinia cambogia with chromium for balancing blood sugar and reducing sugar cravings as well as ginseng for increased energy and iodine for thyroid support.

Product Spotlight: Curcumin Phytosome

Curcumin (the beneficial extract of turmeric) is a wonderful supplement which is best known for its benefits in fighting inflammation and joint pain.  The only bad thing about curcumin is that it’s very difficult for the body to absorb.

We've recently started carrying a new form of curcumin known as curcumin phytosome which has a much higher absorption rate compared to other forms of curcumin.  Curcumin phytosome is different from regular turmeric extracts because it takes the not very well absorbed curcumin and bonds it to phosphatidyl serine, an essential component of our cells which the body can easily absorb.  This special superior absorbing form is patented and known as Meriva.

One study researched Meriva's superior bioavailability compared to ordinary curcumin.  The study, done not on animals, but humans, demonstrated 29-times greater bioavailability compared to regular turmeric extracts.  The patented Meriva extract resulted in higher blood concentrations of curcumin from a much smaller dose than with ordinary curcumin.

The specialized curcumin extract has been researched with impressive results for joint pain.  A recent study compared 1000mg of the Meriva curcumin phytosome with patients taking the prescription joint drug Voltaren (Diclofenac Sodium).  The curcumin phytosome group had the same reduction in swelling as the prescription drug group, but without the side effects present in the prescription group.

Curcumin has a number of other benefits.  One recent study found that curcumin was as effective as Prozac for treating depression.  Curcumin has also been researched as a possible preventative and treatment for Alzheimer’s, since it may help to reduce the amount of amyloid plaque in the brain, a hallmark of the disease.

There is no doubt that Curcumin has a long list of benefits, so we’re excited to offer a new, better absorbing form.  The brand Jarrow has 500mg capsules of the patented Meriva Curcumin Phytosome, which we highly recommend.  I feel like I'm constantly recommending Jarrow, but they really do have singular products that stand out, which is why we recommend them so often.

These are a few of our favorite things... Theanine

This month we’re starting a new section on our favorite supplements at Pass.  For April we’re featuring Theresa's (one of the owners) favorite- theanine.

Theanine is an amino acid derived from green tea.  It works very well for combating stress and anxiety.  Theresa says she takes it, “so I don’t kill people”.    It’s great for taking the edge off and helping you to feel more calm.  Theresa takes 200mg once or twice a day as needed. 

Supplement Spotlight: Increasing Cellular Energy

This month I wanted to talk about energy.  Not energy as in a cup of espresso, but boosting the body’s overall energy reserves at the cellular level.

With age, many people experience a greater overall fatigue when compared with the energy levels they had in years past.   Many people turn to caffeine or energy drinks to give them an extra boost, but a better way to ensure lasting energy is to start at the cellular level.  Our cells contain mitochondria, which are basically the cell’s “powerhouses” which produce the energy molecule known as ATP.  Tiredness, fatigue, and exhaustion are a direct result of diminished ATP in the body.

One little known supplement that is fantastic for boosting the body’s stores of ATP is the mushroom cordyceps.  Cordyceps is a beloved medicinal mushroom from China and has been used for a number of ailments including cancer, diabetes, asthma, immunity, and fatigue.  Research has confirmed cordyceps’ benefit for raising ATP levels, even for subjects with conditions which are known to produce fatigue, like anemia.  One study on elderly patients found improvements in energy levels in 92% of the participants after 30 days.

Another great supplement for energy is panax ginseng.  Panax ginseng is another Chinese herb which has been used for centuries for energy production and stress.  Modern research has found that the reason ginseng is able to make such a difference in a person’s energy levels is its ability to increase ATP production.  It also appears that panax ginseng is able to help the cell’s mitochondria to work more efficiently.