Berberine: An Amazing New Supplement for Diabetes and High Cholesterol

Q: I’ve read a couple articles recently about the supplement berberine for type 2 diabetes and high cholesterol- two problems I have.  The things I’ve read sound almost too good to be true. I wanted to see if you had information about berberine and diabetes, since I don’t want to buy something that doesn’t really work.

A: Berberine is a little-known supplement that has been gaining popularity for its amazing benefits for diabetics as well as people dealing with high cholesterol.  Berberine has been touted lately as a wonder supplement, but I’m happy to report that the science actually does back up the hype around berberine, especially for diabetics.

Berberine has been the subject of several recent scientific studies for diabetes.  Scientists concluded that taking berberine, at a dose of five hundred milligrams two to three times a day, was shown to be as effective as three different prescription oral diabetes medications for lowering blood sugar.  The researchers reported that berberine had “identical effects in the regulation of blood sugar” when compared to the top diabetes medications for type 2 diabetics.  

In another study in patients with type 2 diabetes, five hundred milligrams twice a day of berberine lowered fasting blood sugar  from just above the range of being classified as diabetes (i.e., 126ml/dL) to normal blood sugar levels (less than 100mg/dL) in most people.

Similar positive results were observed in studies focusing on people with high cholesterol and high triglycerides.  A review of the current studies also determined that berberine was safe to take in conjunction with prescription medications for the above issues, and produced better results than the medications alone.  In one placebo-controlled trial, berberine lowered triglyceride levels by 35.9 percent, LDL cholesterol by 21 percent, and total cholesterol by 18 percent.  The participants in the study that took berberine also experienced lower blood pressure as well as weight and abdominal fat loss.

The accumulating research on berberine is really showing it to be an impressive supplement and one that would be of benefit to many people, particularly those with blood sugar or cholesterol issues.  The recommended dosage is typically five hundred milligrams two to three times a day.  Berberine has also been shown to be well tolerated, and without side effects with the exception of constipation for some people at higher dosages.  For people who do experience constipation after taking berberine in higher dosages usually experience relief if they reduce their dose.

So, to answer your question, yes, the science backs up the many benefits of berberine, and no, it is not too good to be true!  I would recommend the Natural Factors brand of berberine, known as WellBetX Berberine, since it contains the 500 milligram dose used in the above research studies.  Also, since I’m writing about berberine this month, we will be offering the Natural Factors brand berberine on sale for the month of March at the store for 25% off.  If you have type 2 diabetes or issues with high triglycerides, I would very much recommend giving it a try!
 

Our Favorite Things: Animal Parade Gold Vitamins for Kids

We have our Nature’s Plus Animal Parade Gold Vitamins on sale this March.  I wanted to highlight them, since Nature’s Plus will very rarely have their products on sale.  They are fantastic, fantastic multivitamins- they’re the ones I give my daughter.  I love them because I think their ingredients and nutrient profile are truly the best.

A multivitamin is not a substitute for a healthy diet, but adding a vitamin supplement to a child’s daily routine is a fantastic idea to fill in nutrient gaps in their diet, especially those who are picky eaters.  It really is important that growing children are getting all of their recommended nutrients, since they are literally growing healthy bodies for the future.

If you haven’t started a kid’s vitamin, I’d recommend starting with a hard chewable like Animal Parade Gold.  Gummy vitamins are fine, and we have a large selection at the store, but if you can, it’s best to have children take a hard chewable vitamin, since they will have a better nutrient profile and a full listing of all the necessary vitamins and minerals.  Gummy vitamins are good for kids who won’t take anything else (for example, Nordic Naturals Nordic Berries Gummies are the most delicious things ever), but if you can get them to take a hard chewable, it definitely is better.

Natural Deodorant- Have You Made the Switch?

March is a great time to try out natural deodorant before the heat of summer.  The natural deodorants we carry at the store do not contain aluminum, the main ingredient found in conventional antiperspirants.  Natural deodorants stop odor but do not stop sweat, since sweating is one of the body’s main detoxification pathways.  

Spring is the perfect time to switch to a natural deodorant since the heat of summer is still a long way away, so sweat is not an issue.  When I switched, it took a bit of getting used to, but I am thrilled to not be slathering myself with aluminum and chemicals every day.  All of us at the store have our own favorite deodorants, though I wanted to mention the one I use and love- Kiss My Face Active Life Deodorant.  I think it works amazingly well, and I also like that it goes on clear, so there are no marks on clothing, ever.  

Stop by the store to check out our large selection of aluminum free, all natural deodorants!

Healthy Q & A: Omega 3 Fish Oil vs. Flax Oil

Q: From what I’ve read, fish and flax both have omega 3’s.  I guess I’m wondering which is better to take.  It’s kind of a confusing subject.  Thanks!

A: Omega 3 fatty acids are important for so many aspects of health, from brain function to heart health and lowering cholesterol to joint health and reducing inflammation in the body, along with many others.  Due to their many benefits, it’s important to note that they cannot be synthesized by the body, and must be either added through the diet- by fatty fish and flaxseed- or by supplements.

Flax oil and fish oil are the two main forms of omega 3 fatty acids, though as you mentioned, there is much confusion about the differences between the two.  Flax is the obvious form for vegetarians, but other than that there are benefits to both forms.

One thing which makes fish oil more attractive is that it’s more concentrated than flax oil. The recommended dose (approximately, depending on the concentration) for fish oil is one to three softgels a day, as opposed to flax oil, which has a recommended dose of one to two tablespoons per day (one tablespoon per 100lbs of body weight).   If a person prefers to only take one or two pills a day, fish oil is the obvious choice, and of course it’s important to look for a fish oil that is high in omega 3 fatty acids, since they can vary widely when comparing different products.  

The forms of omega 3s found in fish and flax oil are slightly different.   Fish oil’s omega 3s are in the form of EPA and DHA (the DHA form of omega 3 is especially important for brain function), where flax oil is in the form of ALA (alpha linolenic acid).  ALA needs to be converted in the body to EPA and DHA, and age, sex, and other factors can interfere with our body’s ability to efficiently convert ALA to EPA and DHA.   

ALA is the plant form of omega-3, and the reason fish oil already contains EPA and DHA is because the fish who have eaten green plants have already converted the ALA into EPA and DHA.   If you are especially concerned about enhancing brain function, fish oil might be a better choice than flax (since the DHA is ready to be absorbed instead of having to be converted).

One benefit of flax oil over fish oil is that flax oil is cold pressed, unfiltered, and unprocessed where fish oil is processed to make sure it’s free of contaminants like lead and mercury.  Another advantage of flax oil is its use for preventing cancer.  Flax oil contains lignans (plant compounds that work as antioxidants) which have been shown to help prevent cancer and benefit cancer patients.  Flax oil is also frequently taken by body builders to help build muscle (interestingly, Hilary Swank drank huge amounts of flax oil a day to help gain 20 lbs of muscle quickly for the movie Million Dollar Baby).

All in all, flax and fish oil are both great forms of omega-3 fatty acids that each have their own benefits. Stop by the store and we’ll be happy to give you more information and find the supplement that’s right for you.

Healthy Q & A: Probiotics for Weight Loss

Q:  Do probiotics help with weight loss?

A: Probiotics are one of my favorite supplements since they are so multifunctional.  I love when one supplement helps with numerous functions in the body.  Probiotics are most commonly taken for aiding digestion and boosting the immune system- two areas in which they really shine.  Clinical research has also recently linked probiotics to weight loss, however, though primarily just for specific strains- Lactobacillus rhamnosus and Lactobacillus gasseri. Those probiotic strains were especially effective for helping women lose weight.

The strains of good bacteria which have been focused on as an aid to weight loss are not found in most probiotics.  Luckily, we have been able to find a few products that contain those two strains, which we’ve only just started carrying in the store.  The probiotic supplement that I would recommend most for weight loss is a new one by Garden of Life called Fitbiotic.  Their Fitbiotic contains those two strains mixed with twelve other active strains in the body to equal a total of 50 billion beneficial organisms per serving.  The probiotics in Fitbiotic are combined with a fiber blend specially formulated to help to create a feeling of fullness and satiety, which helps weight loss even further.

The Many Benefits of CoQ10: An Overview

February is heart month, and out of the many amazing supplements for heart health available I think if there is one that really stands out (and that I think everyone should be taking) its CoQ10.  I’ve written about CoQ10 numerous times, so I thought I would link a few of our past articles below regarding its many benefits.  I wanted to highlight it because we have Carlson’s CoQ10 on sale this February for 25% off (they’re really a fantastic company).

Below are a sampling of past articles from our health blog that feature CoQ10:

Heart Health Supplements

Gum Disease

Natural Ways to Lower Blood Pressure

Cholesterol, Red Yeast Rice, and CoQ10
 

Pterostilbene: The Power of 2,000 Cups of Blueberries

At the store, we make it a point to keep up to date about new supplements and research and then pass that information on to our customers, so I wanted to write about a new supplement called pterostilbene (pronounced terro-still-bean).  This strangely named supplement is an incredible antioxidant.

Pterostilbene is a nutrient found in blueberries that is closely related to resveratrol.  Research has even shown it to be more potent that than the well known anti-aging nutrient resveratrol, since it works in the body six times longer than resveratrol supplements, and is also better absorbed.  One capsule of Carlson’s pterostilbene has the antioxidant power of 2,000 cups of blueberries- an almost unbelievable amount.  Research has shown benefits for heart health, cholesterol, brain function, and more from pterostilbene.

This February we will be offering Carlson’s Pterostilbene on sale for 25% off.  It’s a fantastic new supplement that we’re very excited about, so this is a great time to give it a try.

Phosphatidyl Serine: An Amazing Supplement for Memory and Brain Function for All Ages

Phosphatidyl Serine (also known as PS) is a fantastic, but little-known nutrient that supports memory and overall brain function.

PS has been extensively tested as a brain nutrient, having been put through numerous double-blind trials and hundreds of other human studies. Under this tough "gold standard" of human medical research, PS has been found to be measurably beneficial and extremely safe to use long term. PS improves key higher mental functions (memory, learning, comprehension, anxiety and coping with stress) and other factors such as mood and behavior that influence productivity and quality of life.

PS Supports Mental Performance and Memory

In clinical trials, using PS as a dietary supplement has improved the quality and enjoyment of life for subjects of all ages. The earlier double blind trials were done with volunteers over the age of 50, but in recent years there have been many research studies with people younger than 50, including college students and children. The findings from the trials were consistent: PS improved a great variety of brain functions in people of all ages, and without side effects.

Several of the trials found that PS slows memory and other cognitive decline in the over 50 population. For middle-aged people (ages 50-65), in the studies PS scored statistically significant benefits for memory, learning, concentration and word recall. People over 65, including some with bad memory problems, experienced measurable improvement in brain energy utilization.

In another of the research studies, doctors studied healthy people whose memory tested abnormally poor for their age. They found that PS was able in some cases to restore up to 12 years worth of memory and other cognitive functions. The researchers concluded PS may have actually "turned back the clock" on brain aging.

Yet another study was done on people with memory problems so severe their productivity was impaired. PS also improved memory in this population. A subgroup that was less severely impaired benefited more from PS.  The earlier an individual can be started on PS, the better their chances for a stabilization or reversal of their memory problems.

Benefits to Mood, Focus, and Stress Management

In addition to its proven benefits for memory, learning, comprehension (as well as other higher-level cognitive functions), PS can benefit mood control and stress management.

In two double-blind trials on people over 60, PS improved measures of mood, including "the winter blues," as well as anxiety, irritability and sociability. Human and animal studies suggest PS is not changing neurotransmitter levels, but instead increases the sensitivity of the receptors in nerve cell membranes.

While most PS research has focused on its use for memory in older persons, there is a growing body of evidence that PS is helpful for people of all ages.  British researchers have published a double-blind trial that demonstrated PS can benefit young, healthy people- University students in their early twenties received PS or a placebo for 10 days and then were made to do challenging arithmetic in their heads without the aid of calculators. The students who had reported a tendency to become anxious reported improved mood and self-confidence from taking PS.

In another study, young, healthy golfers were tested for their driving accuracy after taking PS (or a placebo) for six weeks. Statistical analysis of the 20 drives by each subject determined that their accuracy was improved from taking PS. Many of them reported more calmness while on the course, after six weeks on 200 mg per day of PS.

Studies with PS for Children

In a study with children with attention and behavior problem, each child received PS at 200 or 300 mg per day, depending on body size, for up to four months. Out of the total 31 children who received PS, 28 showed marked improvement. Attention, concentration, learning, and behavior all improved.  Other studies have found that PS can dramatically help children with ADD/ADHD.  We have a chewable PS supplement available at the store from Jarrow that is perfect for children.

PS is a Safe and Effective Brain Tune-up

With an amazing safety record and well-documented brain benefits, taking PS is a valuable option for people worried about declining memory, or simply for those wanting a mental tune-up. For the individual wanting the best results, paying close attention to diet, getting physical exercise, and keeping the brain busy ("use it or lose it")—all are important in order to ensure the most benefit from PS.  For adults it is usually helpful to begin with a dose of 300mg. per day.  After a time, many people find they can reduce their daily dose over time and still retain the benefits from the higher dose.

Healthy Q & A: How to Choose the Right Weight Loss Supplement

Q: I am so confused with the different weight loss supplements available. Could you please give a brief rundown of the main weight loss supplements so I can see the differences between them?  One of my resolutions for the New Year is to get into better shape.

A: There are so many different weight loss supplements available, which can be helpful for different reasons. I’ll list the main benefits of some of the most common weight loss supplements below, in the hopes that it helps you to find the one that’s right for you.

Garcinia cambogia
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.

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.  It is an effective weight loss aid, though it’s important to take the recommended dosages.

Raspberry Ketones
Helps the body to break down fat inside cells, which in turn helps the body to burn fat faster. 
They are also claimed to increase levels of adiponectin, a hormone that helps to regulate fat metabolism.

Green Coffee Bean Extract
Helps to increase fat burning and metabolism. 

It is thought to affect how the body handles blood sugar and metabolism. It also may help with reducing blood pressure.

CLA
Helps the body to burn fat, but doesn’t raise metabolism so it can be taken in the evening without interfering with sleep. Studies say you have to take 3-4 grams a day for optimum effectiveness.

Hoodia
Suppresses appetite and does not raise metabolism.

5-HTP
Helps weight loss by reducing stress eating and also boosts serotonin. Do not take H-HTP in conjunction with SSRI antidepressants.

Glucomannan
A special type of fiber that increases many times its size in the stomach, so makes a person feel more full so that they eat less.  Does not raise metabolism, so it can be taken at night.                                                                                                                                                      
Whey Protein
A very well absorbed and quickly utilized form of protein sourced from dairy products. Increasing protein consumption can help a person to feel satisfied, longer, often leading to a reduction in calories. Whey protein also helps with muscle repair and synthesis after exercise.

We also have a brand new supplement I thought I would mention- Jarrow’s Slim Whey. It combines 1500mg of garcinia cambogia with 15 grams of whey protein concentrate. 
 

Come by the health food store and we’d be happy to help you to find the supplement that’s right for you to aid in reaching your weight loss goals. As with anything, there is no magic pill for losing weight (sadly!); though the above supplements can be extremely helpful in combination with diet and exercise to help in weight loss.

Start the New Year Right with a Whole Body Cleanse

January is the start of a fresh new year, and as such is a fantastic time for a whole body cleanse!  Every day our bodies are bombarded by toxins from our environment, cleaning products, medications, and the foods we eat.  Doing a whole body cleanse once or twice a year is a great way to keep your body in tip top shape.

Whole body cleansing kits like those we sell at the store are a combination of supplements which help to aid in detoxification of all the body’s main detoxification pathways, supporting the liver (the body’s main cleansing organ), as well as cleaning out the colon.

Many people find enhanced energy and immunity after a whole body cleanse.  It’s also a good way to begin a diet and exercise program, since being bogged down to toxins can hamper weight loss efforts.

One we especially recommend at Pass Health Foods is Nature’s Plus Complete Body Cleanse- a kit of three different products (all in vegetarian capsules, thankfully).  It’s a certified organic formula that’s both gluten free and vegetarian that includes an herbal cleansing formula, a fiber formula, and then a nighttime colon cleansing formula.  It is taken only in the morning and evening, and while it does increase bowel movements, it is gentle and will not lead to “colon cleansing emergencies” (something I know many people are worried about).

It’s definitely one to try, and is a great way to start 2016!