This month's pick is from one of our owners, Joanne. Her pick is Nutrition Now’s Chewable Adult Calcium Gummies
She has been taking it daily for three months and she says she has noticed a huge difference in the strength of her nails and that it’s also helping her to sleep better when she takes it before bed.
Nutrition Now’s Calcium Gummies are absolutely delicious, and contain calcium as well as magnesium and vitamin D to aid in absorption. It’s an easy way to get your daily value of calcium!
Q: A close friend of mine recently had a heart attack; he is only in his mid fifties and in decent health (or so I thought). It’s made me start to worry about my own heart, and I wanted to write to see what kinds of things you would recommend for heart health.
A: That would certainly be a wakeup call! Unfortunately many people don’t think much about heart health until they’ve been diagnosed with a problem. There are many supplements that can make a difference in keeping the heart and cardiovascular system healthy. I would be remiss however, to recommend a supplement without first bringing up healthy lifestyle choices. Most of the diseases and health problems people struggle with are a result of having a sedentary lifestyle and eating the wrong foods. I don’t mean that to be an accusation, but just a comment on our society. Many people have jobs where they have to sit behind a desk for eight or nine hours and then and eat take-out food every day. With a job like that it can be difficult to find time to exercise because often people are so worn out by the time they get home that 30 minutes of exercise almost sounds like an impossibility.
Exercise however, can actually help with reducing stress and help with increasing energy levels. If you aren’t able to set aside a half hour block of time each day to exercise, you can still make small lifestyle changes that add up over time to a more active life. Start parking your car farther away when you go to work or the store, or take the stairs rather than waiting for an elevator. At night when watching television, use the three minute commercial break to do some stretches or keep a set of hand weights to exercise with next to the couch. It has been shown in studies time and time again that regular exercise reduces the risk of heart disease, heart attack, and a host of other problems.
The first supplement I would recommend for heart health is Coenzyme Q10 (or CoQ10). To explain how CoQ10 works we need to go down to the cellular level (the human body is an absolute miracle). Each of our cells contain mitochondria, which work as a cell’s power center, giving cells energy to function. CoQ10 works with the mitochondria to help them to function and give them energy. Not surprisingly, the cells that have the most mitochondria in the body are heart cells, which is nature’s way of giving the heart the power necessary to drive the heart’s non-stop pumping. Countless studies have shown CoQ10’s ability to help the heart to function better and prevent heart attacks. There have also been studies documenting CoQ10’s ability to increase heart function in patients with congestive heart failure, as well as helping to prevent heart disease.
Our body naturally produces CoQ10, but the amount the body is able to make reduces significantly as we age. Statin drugs like Lipitor have also been shown to decrease the amount of CoQ10 that is produced in the body, so if a person is on cholesterol medication it is even more crucial that they supplement with CoQ10. It’s interesting to note that CoQ10 has been found to help offset the common side effects of statin drugs like muscle pain and weakness.
Another great but little known supplement for heart health is nattokinaise. Nattokinaise is a common supplement in Japan which has been found to have the amazing ability to help break up blood clots. Blood clots are associated with both heart attack and stroke, so nattokinaise can be extremely helpful in preventing both problems. Blood clots form when strands of protein called fibrin accumulate in a blood vessel. In a heart attack, the blood flow to the heart is cut off, stopping its oxygen supply. If blood and oxygen are unable to reach a certain tissue in the body that tissue will eventually die. Strokes happen in a similar way, where a clot blocks blood flow to the brain, often causing permanent damage. Nattokinaise is so important because it helps to break down the fibrin in the blood that causes those damaging clots.
Finally, the last supplement I wanted to mention is vitamin K2. Vitamin K is most well known for helping to ensure proper blood clotting. When you cut your finger, the reason you don’t bleed to death is vitamin K. Recent studies have found some very interesting things about a specific form of vitamin K known as K2. The researchers found that vitamin K2 is able to work in the body to direct calcium to work in the proper places. Calcium is a wonderful thing when it is deposited in the bones. It’s not at all good however, when it’s deposited in the arteries, causing arterial calcification and hardening of the arteries. Vitamin K2 is beneficial for both bone health and the health of the arteries which direct blood to and from the heart, keeping bones strong by making sure they have the calcium they need, and keeping arteries flexible by reducing arterial calcification. Noted cardiologist Dr. Sinatra regularly prescribes vitamin K2 to his heart patients with wonderful results. The one reason not to take vitamin K is if you are taking prescription blood thinners like Coumadin.
Heart health really encompasses so much, and I’ve only listed a few of my favorite supplements for a healthy heart- there are many, many more including fish oil, hawthorne, niacin, and others. The good news is there are many natural products that have a beneficial effect on the heart. It’s much easier to prevent a problem than fix one that has already occurred. Even if you’re a person who is genetically predisposed to heart problems, there are many steps you can take to prevent heart disease and heart attacks. Your health truly is in your hands. Good luck, and be well!
Q: It seems like I’ve been plagued with urinary tract infections for years. I’ve been prescribed antibiotics many times for them, but I’m wondering if there is anything more natural I can do to treat them.
A: One out of every five women will develop a urinary tract infection (UTI) at one point in their lives, and physicians write close to two and a half million prescriptions every year to treat them.
Unfortunately, antibiotics don’t address the underlying causes of bladder and urinary tract infections. Because the bladder remains vulnerable to bacteria that can survive in the urine even after antibiotic therapy, up to 20% of UTI patients develop new bladder infections within a year of conventional medical treatment.
Thankfully, there are natural products that are very effective in treating and preventing UTIs. The most well known is cranberry (in either unsweetened juice or capsules). Though cranberries have no inherent antibacterial or disinfectant properties, natural tannins found in cranberries prevent E. coli (the bacteria that causes UTIs) from adhering to the urinary tract (as reported in the New England Medical Journal).
Another choice, suggested by Dr. Mercola, is the supplement D-mannose, the active ingredient in cranberry juice. D-mannose is a naturally occurring simple sugar that clings to and coats E. coli bacteria, preventing them from adhering to the inside walls of the bladder and urinary tract.
Another benefit of D-mannose is that unlike antibiotics, it does not disrupt beneficial bacteria, and works quickly, often eliminating symptoms in a day or two.
Other recommendations would be to avoid foods known to irritate the bladder, including coffee, tea, artificial sweeteners, carbonated beverages, and tomato products. Also, because harmful bacteria thrive on sugar and refined carbohydrates, avoid sweets and highly processed foods as well.
This month’s spotlight is on back to school supplements. I feel like September used to be the back to school month, but now it seems that everyone is starting in August (I really can’t believe that we’re nearing the end of summer).
Multivitamins
A daily multivitamin is not a substitute for a healthy diet, but rather it’s an insurance policy of sorts for filling out nutrients that may be missing from a person’s diet on a regular basis. Multivitamins for children are especially important since most kids aren’t known for having the most healthy or varied diets. Daily multivitamin use in children has even been associated with an increase in IQ and academic performance.
Omega 3 Fatty Acids
Omega 3s are incredibly important for school aged children (and everyone). Omega 3 fatty acids play a large role in brain function, focus, and concentration. The body cannot manufacture omega 3 fatty acids, they must be obtained through diet. If your child is not eating fatty fish on a regular basis, it is likely they are deficient. The company Barleans has a delicious tasting fish oil liquid that is not fishy tasting at all, in fact, my daughter would drink the whole bottle at a sitting if I’d let her. I really can’t recommend omega 3s for kids enough. In fact, I’ve had a number of customers report an impressive change in their children’s behavior and concentration at school after beginning supplementation.
L-Theanine
Stress and anxiety are a real problem for many school age children. L-theanine, an amino acid derived from green tea, is a natural and effective supplement that is helpful for children and adults of all ages to reduce stress and anxiety as well as improve focus and concentration. Theanine works by promoting alpha brain waves, the type of brain waves that produce a calm, relaxed state. Unlike many herbs or supplements for stress it will not make you tired. We have theanine in chewable tablets or capsules, as well as a chewable formula made for young children called Relax-a-Saurus by KAL’s Dinosaur brand.
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.
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.
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.
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.
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.
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.
