Healthy Q & A: Restless Legs

Q: My mother has been diagnosed with restless leg syndrome, and she has a terrible time sleeping through the night. Is there anything you would recommend to help her?

A: Your mother certainly isn’t alone. It is estimated that as much as 10% of the US population has restless leg syndrome (RLS). RLS in a neurological condition that causes an itching/pulling sensation in the legs and an overwhelming urge to move them. Symptoms get worse while resting, leading to many a sleepless night.

Though the cause of restless leg syndrome is unknown, some experts feel there is a nutritional link. Folic acid and magnesium are especially important for people with restless leg syndrome. Also, supplementing with antioxidants is important to address the free radical damage that is thought to accelerate RLS.

Magnesium, when taken daily, can help with muscle spasms and jerking. If the body doesn’t have enough magnesium, it’s difficult for the muscles to relax. It’s also been found that many people who suffer from RLS are deficient in folate (a B vitamin that regulates homocyctene), so adding some extra folate could be beneficial.

Also, since restless leg syndrome is a neurological condition, adding a high quality DHA supplement would be a good idea. DHA, an omega-3 fatty acid, is found in high concentrations in the synapses of the brain. Taking supplemental DHA can help with the smooth transition of messages between neurons in the brain, which can improve the symptoms of restless leg syndrome.

Since there is no known cure for restless leg syndrome, natural supplements like magnesium, DHA, as well as relaxing herbs like valerian can be very useful to help people with RLS to get a good night’s sleep.

These are a few of our favorite things... Jarrow's Bone Up

This month’s Pass Favorite is from Margo.  Her pick is Bone Up from Jarrow.  She said she had gone for a bone scan and was diagnosed with osteopenia.  She had not been taking calcium regularly, but she switched to Bone Up and when she went back for another scan she was no longer diagnosed with osteopenia and her bone density was in the normal range.  We have also had a number of customers report increased bone density after supplementing with Bone Up.

We would say without reservation that Bone Up is the best calcium supplement on the market.  Calcium can be difficult for the body to absorb, but Jarrow’s Bone Up is a specialized, well absorbed form of calcium that is combined with a full complement of cofactors to help increase calcium absorption and bone density- including vitamin D, boron, vitamin K, magnesium, zinc, manganese, and more.  Bone Up used to only be available in a six a day formula, but has recently come out with a three a day capsule formula.  We really can’t recommend it enough for anyone who has problems with bone density or osteoporosis.

Healthy Q & A: Supplements for Pregnancy

Q:  My husband and I are planning on starting to try for a baby.  I want to do everything right that I can, so I wanted to know what vitamins I should be taking before and during pregnancy.

A:  The first thing I’d recommend is folic acid.  It, more than anything other supplement, has been shown to help to prevent birth defects of the brain and spinal cord.  All women of childbearing age should take at least 400 mcg of the B vitamin, since most birth defects occur in the first 3-4 weeks of pregnancy, often before many women know they’re pregnant.  Even if you’re not planning having a baby, it’s still important to take enough folic acid, since you never know.  A good multivitamin will contain 400 mcg of folic acid, so it’s just another reason why taking a multi every day is a good idea.

Once pregnant it’s important to switch to a true prenatal vitamin, and would be a good idea to switch now if you’re planning on getting pregnant.  Certain vitamins need to be in a lower dosage than what a person would normally take when pregnant.  Excess vitamin A and E for example, can be harmful to a developing fetus.

Another supplement which is crucial to a developing fetus is omega 3 fatty acids, either a fish based supplement or a vegetarian DHA supplement like Flora’s Vegetarian DHA.  Flax oil is a good source of omega 3 for vegetarians, but it does not contain DHA (one of the beneficial parts of omega 3 fatty acids) like omega 3 fish oil does.  DHA is extremely important for fetal eye and brain development.  DHA is also important during breastfeeding, so don’t stop taking it after you’ve had the baby.  Here’s a great article which reports on a variety of studies and benefits on DHA and pregnancy.

When I was pregnant, I also took probiotics, or “good bacteria”.  It was one of the only supplements for boosting the immune system that was safe during pregnancy (you need to be very careful with taking herbs and whatnot during pregnancy, since what is beneficial for a regular person can be harmful during pregnancy).   I had also read some studies which linked probiotics during pregnancy to a reduced risk of allergies and eczema in children.

Finally, I’d recommend the book Taking Charge of Your Fertility by Toni Weschler.  It’s a fantastic book for explaining hormone and fertility cycles in women.  I really can’t recommend it enough.  Another book I liked when I was pregnant was The Natural Pregnancy Book by Aviva Romm.

Healthy Q & A: Anemia and Iron Supplements (without Constipation)

Q: At my last blood test my doctor said I had low iron levels.  She gave me a prescription for iron supplements, but they made me feel horribly sick and constipated.  I don’t really know what to do since I know that’s why I’m feeling tired, but the side effects of the iron the doctor gave me are just too terrible for me to handle.  Is there anything natural that could help without giving me constipation?

A:  Iron deficiency can absolutely cause fatigue, as well as dizziness, cold hands and feet, pale skin, headaches and more.  It’s important to correct iron deficiency, though many iron supplements are notorious for causing constipation and stomach upset, something no one wants to deal with.

Thankfully there are natural, plant based iron supplements which can help.  Plant based iron supplements, like Solgar’s Gentle Iron, will not cause constipation or stomach issues and can help to bring iron levels back in to the normal range.  I’ve personally taken Solgar’s Gentle Iron capsules when I was diagnosed with low iron levels and at my next blood test it was back in the target range, and I never had any stomach issues from taking it.

Iron supplements are best taken with vitamin C, like a glass of orange juice, to enhance absorption.  There are some foods that inhibit iron absorption- dairy products, eggs, spinach, coffee, kale, and nuts to name a few; those foods should not be consumed for a few hours apart from iron supplements for optimal iron absorption.  It would also be a good idea to be consciously add more iron containing foods to your diet- beans, dried fruit, brown rice, liver, and red meat. 

Undiagnosed iron deficiency is incredibly common in the US.  It has been estimated that up to 20% of all pre menopausal women have iron deficiency anemia, and that one third of people over age 75 are anemic as well.  Thankfully, low iron levels are treatable, and there are natural, plant based supplements which can bring your iron levels back to normal without constipation or stomach upset.

Also on our health blog:

The Importance of Iron Supplements 

Healthy Q & A: Cholesterol and Red Yeast Rice

Q:

I’m trying to avoid taking Lipitor since I know so many people who have experienced side effects.  Is there anything natural that would work in a similar way to lower cholesterol?

A:

Sometimes prescriptions are necessary, but it’s always a good idea to see if you can help yourself naturally first.  Lipitor is a cholesterol lowering medication known as a statin, and there does exist a supplement which is known as a “natural statin”- red yeast rice.  Red yeast rice comes in capsule or tablet form and works very well for lowering cholesterol.  The specific brand that I would recommend is by a company called Nature’s Plus, since they have a red yeast rice that is in an extended release formula, which means that it’s absorbed in the body over a period of hours instead of all at once.

Like prescription statins, red yeast rice should be taken at night before bedtime, since that’s when the body produces the most cholesterol.

If you’re taking prescription statins or red yeast rice, it would be a good idea to supplement with the vitamin CoQ10 as well.  CoQ10 helps to protect the heart and gives the cells the energy they need to function efficiently.  Statins like Lipitor (as well as red yeast rice, since it works like a natural statin) can deplete the body’s stores and production of CoQ10, which can result in muscle pain, one of the most common side effects of statin medications. 

Healthy Q & A: Sleep Aids

Q: I’ve had an awful time sleeping lately.  I’ve been under a lot of stress recently and can’t seem to wind down at night.  I’m exhausted, but I can’t stop thinking about things.  I’d rather not take a prescription, but I really need to sleep!  Any advice?

A: Stress is horrible, since it saps your energy during the day, but can leave you awake and restless at night.  Thankfully, there are a number of supplements which can help, without side effects or being habit forming like many prescription sleep aids.  The first thing I’d recommend is theanine, an amino acid derived from green tea which is fantastic for stress and anxiety.  While theanine doesn’t make you feel tired, it works very well to reduce anxiety and help you to feel more calm.  Research done on theanine and sleep found that people who took it before bed experienced better sleep quality.  It works by encouraging alpha brainwaves, the brainwaves associated with a calm, relaxed state.  Theanine is also very effective for stress and anxiety during the day.

There are also a number of herbs which can be helpful as sleep aids.  Valerian is an herb that works very well to help with relaxation after a busy day.  Most people report that taking valerian before bed actually helps them to “feel tired”.  For that reason, valerian is usually best reserved for taking before bed, since valerian may make you feel too sleepy if taken during the day.  Passionflower, hops, and kava are other herbs which work very well to help to relieve stress and anxious thoughts so you can sleep.

Come by the store and we’d be happy to help you find the product that’s right for you.  Sleepless nights are no fun, though thankfully we have a number of supplements which work very effectively to help achieve a proper night’s sleep.

Supplement Spotlight: Saw Palmetto and Prostate Health

Benign prostate enlargement, or BPH occurs is nearly all men as they age.  It is not harmful, but it can cause side effects, the most common of which are problems urinating.   It often begins in a man’s 30’s, though symptoms are not often seen until age 50.  Common symptoms are trouble urinating as well as feeling the need to urinate frequently.

The most common and effective supplement for benign prostate enlargement is the herb, saw palmetto.  It has been shown in research to both strengthen the bladder and reduce prostate enlargement.  In one study, found that supplementation for one month with saw palmetto significantly increased urine flow when compared to a placebo.  Another study found that 320 mg per day (the recommended dose) was five times more effective in helping to improve emptying of the bladder over placebo.  It was also found that men had less difficulty and pain while urinating than before they had taken saw palmetto.  The men also reported getting up fewer times in the night to go to the bathroom.  Interestingly, saw palmetto has been reported to work much quicker than its pharmaceutical equivalents.

Finally, it’s important to note that while benign prostate enlargement is usually a natural part of aging for most men, it’s still crucial to have regular prostate checks from a physician to rule out other problems.  The symptoms of benign prostate enlargement are the same as a number of more serious conditions, including prostate cancer.  Many men avoid getting prostate screenings, but prostate cancer, which is estimated to affect one in six men in their lifetime, is nearly 100% curable when caught in the beginning stages.

These are a few of our favorite things.. Florajen 4 Kids

This month’s “Pass Favorite” is Florajen 4 Kids, Liz’s favorite.  She says she chose it because of how dramatically it had changed her children’s immune systems.  Both of her kids, Henry, age , and Lily, age , were always getting sick.  Her son would be on antibiotics a few times a year, and her daughter was having bouts of headaches and stomachaches a couple of times each week.  She says, “Once they starting taking it every day, I noticed how much less they were getting sick.  Lily rarely has stomachaches anymore, and only the occasional headache, and Henry has not been on antibiotics since.”

 Probiotics are wonderful for people of all ages, and help with digestion, allergies, and the immune system.  It’s a simple thing to take which is safe for everyone to take, including children and pregnant women, who often have limited choices for immunity supplements.   Florajen 4 Kids comes in capsules which can either be swallowed or sprinkled on top of cold foods.

Healthy Q & A: Joint Pain

Q:

I’ve been gardening since the weather has been beautiful, but this year I’ve found that bending and kneeling are really hurting my joints.  I’d really rather not resort to pain medication every day, so I wanted to see if there was anything natural I could take that would help.

A:

Osteoarthritis affects many of us as we age.  Over time, activities that were once taken for granted can cause more and more pain.  Osteoarthritis is very common, and is basically caused by wear and tear on the joints where the protective cartilage on the ends of bone is worn down over time.  Treatment involves reducing inflammation and pain, and protecting the cartilage left in the joints.

One of the best things for inflammation is the herb turmeric.  It works very well to reduce pain and inflammation in the joints.  It has been researched and found to have a similar effectiveness to ibuprofen, but without being hard on the liver.  It also works very well in conjunction with other herbal anti-inflammatories.  One such supplement is called Solgar 7, a combination of turmeric mixed with several other well researched and effective ingredients for joint pain: boswellia, ginger, and white willow bark, along with type II collagen which helps to promote cartilage health.  The thing I like best about Solgar 7 is that results should be seen within the first week, plus the recommended dose is just one pill a day.

Also, when talking about joints, I would be remiss without mentioning the benefits of glucosamine and chondroitin.  For some people, glucosamine and chondroitin can be a difficult supplement to take, since it can sometimes take a long time before results are seen, up to three months.  That being said, I do think glucosamine and chondroitin really work.   Research has linked glucosamine and chondroitin to reduced joint deterioration.  It’s important to take them together, since they work synergistically to aid in joint health.  Glucosamine helps to actually renew and support cartilage, and chondroitin helps to “plump up” cartilage.  Since the two supplements can take some time to work, I’d recommend a supplement like ArthX Relief by Rainbow Light.  It combines the recommended amounts of glucosamine and chondroitin with anti-inflammatory herbs so results are seen quicker (in a two a day formula).

Last, but not least, is exercise.  Exercise benefits joint health and arthritis sufferers immensely.  It seems counterintuitive to exercise painful joints, but in truth, exercise helps to strengthen the muscles around the joints and increase range of motion, while reducing stiffness.   Weight bearing exercise also strengthens bones and aids in weight loss.   Weight loss, even small amounts, makes a huge difference on the wear and tear of joints.  The vice president of the Arthritis Foundation has said, “If a person loses about 10 pounds and keeps exercising, they can cut the pain in their knees by about 50 percent and can even postpone a joint replacement.”  That’s a pretty impressive statement!

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

This month I (Carolyn) am writing about one of my favorites.  It was hard to narrow it down since I have tons of things I love at the store.   I decided on samE, a supplement that is amazing for mood and overall brain chemistry.  It’s well known for its benefit to people with seasonal affective disorder (SAD), but is also very effective for general depression and anxiety.

I have seen it work in people close to me, and best of all results are seen often in as few as four days.  It has been shown in research to be as effective as Prozac, but is faster acting and without side effects.  SamE also has side benefits of helping to reduce joint pain, so it’s particularly effective for people with fibromyalgia.  SamE also helps to detoxify the liver.

For many people a dose of 400mg per day is sufficient, although when people first start taking it, they may take a double dose of 800mg per day to get it in their system faster.  For the best absorption and effectiveness, samE should be taken on an empty stomach.