Wednesday, 3 July 2013
Digestive Enzymes: Help or Hype?
As interest in food intolerance
grows, supplemental digestive enzymes are gaining traction with
consumers. Increasingly, when patients show me their multivitamin
labels, there are a handful of digestive enzymes listed among the
vitamin and mineral ingredients. I've also read online testimonials from
folks who swear that enzymes marketed as providing "digestive support"
for gluten work as promised—and enable them to eat bread and pasta,
bloat-free.
What are these enzymes, exactly? Should you be taking them?
Enzymes are proteins that facilitate specific chemical reactions. Digestive enzymes facilitate the chemical breakdown of food into smaller, absorbable components. Enzymes called amylases break down starches into sugar molecules; proteases break down proteins into amino acids; and lipases break down fat into its component parts.
Humans naturally produce multiple different enzymes in these families that encounter food at different places in the digestive process: first in the mouth, then in the stomach, and finally, within the small intestine. Humans also possess disaccharidases, or enzymes that break the bonds between double sugar molecules like sucrose (table sugar) and lactose (milk sugar) into two individual sugar molecules for absorption.
Unlike members of other biological kingdoms, humans (as mammals) lack digestive enzymes that break down compounds from plant cell walls like cellulose, pectins and resistant starches. These dietary compounds are collectively called "fiber." By definition, fiber is a nondigestible substance whose health benefits derive from its inability to be absorbed. Since it survives the digestive process intact and unabsorbed, it can travel along to the colon where it feeds our resident bacteria and contributes to fecal bulk.
[See Tending Your Inner Ecosystem]
In considering whether taking supplemental digestive enzymes may be beneficial, one should recognize that the term "digestive enzymes" is a catchall that includes a variety of compounds with different purposes—similar to "vitamins" or "probiotics." Just as we can't draw sweeping generalizations about whether taking vitamins is beneficial (it would depend on which vitamin in which individual), so too with digestive enzymes: It depends on which enzyme and in what population.
There are a handful of circumstances in which supplemental digestive enzymes offer a very clear benefit, so let's start there.
• Pancreatic insufficiency (PI): This condition, in which the pancreas is unable to produce or excrete normal amounts of digestive enzymes into the intestine, is treated with enzymes taken orally with meals so that food can be absorbed.
Unlike over-the-counter enzymes, these prescription enzymes are specially coated to resist being digested by stomach acid before they can do their work in the intestines. Signs and symptoms of PI include light-colored, foul smelling, loose stools—often that float as the result of malabsorbed fat.
[See What Your Poo Says About You.]
For example, many people with cystic fibrosis require supplementation with enzymes since pancreatic insufficiency is a hallmark characteristic of the disease. People with chronic pancreatitis or who have had pancreatic surgery may require supplemental enzymes as well.
• Lactose intolerance: The lactase enzyme is required to break down and absorb milk sugar. In many people, the body ramps down its production of lactase in their teens and twenties. With low levels of lactase available, large quantities of milk or other dairy products cannot be comfortably digested.
For dairy-loving folks with lactose intolerance, lactase enzyme supplements are widely available and effective—if taken at a sufficient dose along with dairy foods. (Alas, it may require some trial and error to titrate the right dose based on the product you're using and the portion of dairy you're eating.)
• High-fiber diets. People following high-fiber diets, and often vegetarians and vegans, who rely heavily on beans and large portions of veggies as a cornerstone of their diets, sometimes find that a little bit of enzymatic help from a friend in the fungi kingdom can make a huge difference in their diet tolerance.
Enter Beano—a popular digestive enzyme product that contains alpha-galactosidase, a mold-derived enzyme that's required to break down the type of fiber found in beans and gassy veggies like cabbage, broccoli and cauliflower. Taking multiple Beano tablets with a plant-based meal that's high on the flatulence meter can help minimize the gas that follows.
[See Guts and Glory: Mary Roach Tackles Digestion.]
Beyond these circumstances, the benefits of supplemental digestive enzymes become murkier.
The notion that large swaths of the population suffer from "enzyme deficiencies" is advanced by some in the health arena—and particularly so by profit-oriented marketers of digestive enzyme supplements. In fact, apart from lactase, overt digestive enzyme deficiencies are rare, and they generally occur in malnourished, ill individuals—not in gassy but otherwise well people.
It's also worth noting that many labs performing stool analyses of pancreatic enzyme levels use a different reference range than that which is conventionally accepted as normal. These alternative standards tend to result in findings of "pancreatic insufficiency" at a much lower threshold. Lastly, some degree of intestinal gas is perfectly normal; its presence does not necessarily imply that something is amiss.
[See IBS? Could be the FODMAPs.]
Most gastroenterologists dismiss over-the-counter digestive enzymes as a placebo, at best. "You'll digest them well before they'll be able to help you digest anything," says my colleague, New York-based gastroenterologist Eric Goldstein, regarding plant-based enzyme products that lack enteric coating, which enables intestinal absorption. He notes that these products are substantially different from FDA-regulated, prescription enzymes. His advice? Once all medical reasons for your symptoms have been ruled out, try chewing your food better, get breath-tested for suspected food intolerances, take Beano if it helps and avoid foods that bother you.
[See Top Recommended Health Products: Stomach and GI.]
Still, some practitioners contend that over-the-counter digestive enzymes have benefited their patients with digestive woes, even in the absence of an overt enzyme deficiency. Integrative nutritionist Liz Lipski and author of the book, "Digestive Wellness," is one such clinician. She acknowledges that scientific evidence supporting the benefits of digestive enzymes is lacking but recommends these products based on her practical experience that they work in certain cases.
"If someone tells me they consistently feel bloated or gassy two to four hours after eating, or that food feels like it just 'sits there' hours after a meal, I've found that support from digestive enzymes in these cases can make a real difference." Lipski, who is based in Laurel, Md., is careful to note that she never uses enzymes as a first-line treatment for such digestive symptoms, as it's important to first rule out causes that would require conventional dietary or medical treatment—like celiac disease or Small Intestinal Bacterial Overgrowth (SIBO).
The bottom line: There are easily two dozen reasons why one may feel abnormally bloated or gassy—they range from serious medical conditions to completely benign side effects of a healthy, plant-based diet.
[See 7 Reasons to Choose a Plant-Based Diet.]
If your food tolerance is cause for concern, don't turn to Dr. Google for a diagnosis and to supplement marketers for a prescription. Talk to a credentialed professional—ideally one who's not out to sell you something—for help in making sense of the sounds, smells and sensations that your GI tract is producing.
Hungry for more? Write to eatandrun@usnews.com with your questions, concerns, and feedback.
Tamara Duker Freuman, MS, RD, CDN, is a NYC-based registered dietitian whose clinical practice specializes in digestive disorders, Celiac Disease, and food intolerances. Her personal blog, www.tamaraduker.com, focuses on healthy eating and gluten-free living.
Content Source : http://health.usnews.com/health-news/blogs/eat-run/2013/04/23/digestive-enzymes-help-or-hype
What are these enzymes, exactly? Should you be taking them?
Enzymes are proteins that facilitate specific chemical reactions. Digestive enzymes facilitate the chemical breakdown of food into smaller, absorbable components. Enzymes called amylases break down starches into sugar molecules; proteases break down proteins into amino acids; and lipases break down fat into its component parts.
Humans naturally produce multiple different enzymes in these families that encounter food at different places in the digestive process: first in the mouth, then in the stomach, and finally, within the small intestine. Humans also possess disaccharidases, or enzymes that break the bonds between double sugar molecules like sucrose (table sugar) and lactose (milk sugar) into two individual sugar molecules for absorption.
Unlike members of other biological kingdoms, humans (as mammals) lack digestive enzymes that break down compounds from plant cell walls like cellulose, pectins and resistant starches. These dietary compounds are collectively called "fiber." By definition, fiber is a nondigestible substance whose health benefits derive from its inability to be absorbed. Since it survives the digestive process intact and unabsorbed, it can travel along to the colon where it feeds our resident bacteria and contributes to fecal bulk.
[See Tending Your Inner Ecosystem]
In considering whether taking supplemental digestive enzymes may be beneficial, one should recognize that the term "digestive enzymes" is a catchall that includes a variety of compounds with different purposes—similar to "vitamins" or "probiotics." Just as we can't draw sweeping generalizations about whether taking vitamins is beneficial (it would depend on which vitamin in which individual), so too with digestive enzymes: It depends on which enzyme and in what population.
There are a handful of circumstances in which supplemental digestive enzymes offer a very clear benefit, so let's start there.
• Pancreatic insufficiency (PI): This condition, in which the pancreas is unable to produce or excrete normal amounts of digestive enzymes into the intestine, is treated with enzymes taken orally with meals so that food can be absorbed.
Unlike over-the-counter enzymes, these prescription enzymes are specially coated to resist being digested by stomach acid before they can do their work in the intestines. Signs and symptoms of PI include light-colored, foul smelling, loose stools—often that float as the result of malabsorbed fat.
[See What Your Poo Says About You.]
For example, many people with cystic fibrosis require supplementation with enzymes since pancreatic insufficiency is a hallmark characteristic of the disease. People with chronic pancreatitis or who have had pancreatic surgery may require supplemental enzymes as well.
• Lactose intolerance: The lactase enzyme is required to break down and absorb milk sugar. In many people, the body ramps down its production of lactase in their teens and twenties. With low levels of lactase available, large quantities of milk or other dairy products cannot be comfortably digested.
For dairy-loving folks with lactose intolerance, lactase enzyme supplements are widely available and effective—if taken at a sufficient dose along with dairy foods. (Alas, it may require some trial and error to titrate the right dose based on the product you're using and the portion of dairy you're eating.)
• High-fiber diets. People following high-fiber diets, and often vegetarians and vegans, who rely heavily on beans and large portions of veggies as a cornerstone of their diets, sometimes find that a little bit of enzymatic help from a friend in the fungi kingdom can make a huge difference in their diet tolerance.
Enter Beano—a popular digestive enzyme product that contains alpha-galactosidase, a mold-derived enzyme that's required to break down the type of fiber found in beans and gassy veggies like cabbage, broccoli and cauliflower. Taking multiple Beano tablets with a plant-based meal that's high on the flatulence meter can help minimize the gas that follows.
[See Guts and Glory: Mary Roach Tackles Digestion.]
Beyond these circumstances, the benefits of supplemental digestive enzymes become murkier.
The notion that large swaths of the population suffer from "enzyme deficiencies" is advanced by some in the health arena—and particularly so by profit-oriented marketers of digestive enzyme supplements. In fact, apart from lactase, overt digestive enzyme deficiencies are rare, and they generally occur in malnourished, ill individuals—not in gassy but otherwise well people.
It's also worth noting that many labs performing stool analyses of pancreatic enzyme levels use a different reference range than that which is conventionally accepted as normal. These alternative standards tend to result in findings of "pancreatic insufficiency" at a much lower threshold. Lastly, some degree of intestinal gas is perfectly normal; its presence does not necessarily imply that something is amiss.
[See IBS? Could be the FODMAPs.]
Most gastroenterologists dismiss over-the-counter digestive enzymes as a placebo, at best. "You'll digest them well before they'll be able to help you digest anything," says my colleague, New York-based gastroenterologist Eric Goldstein, regarding plant-based enzyme products that lack enteric coating, which enables intestinal absorption. He notes that these products are substantially different from FDA-regulated, prescription enzymes. His advice? Once all medical reasons for your symptoms have been ruled out, try chewing your food better, get breath-tested for suspected food intolerances, take Beano if it helps and avoid foods that bother you.
[See Top Recommended Health Products: Stomach and GI.]
Still, some practitioners contend that over-the-counter digestive enzymes have benefited their patients with digestive woes, even in the absence of an overt enzyme deficiency. Integrative nutritionist Liz Lipski and author of the book, "Digestive Wellness," is one such clinician. She acknowledges that scientific evidence supporting the benefits of digestive enzymes is lacking but recommends these products based on her practical experience that they work in certain cases.
"If someone tells me they consistently feel bloated or gassy two to four hours after eating, or that food feels like it just 'sits there' hours after a meal, I've found that support from digestive enzymes in these cases can make a real difference." Lipski, who is based in Laurel, Md., is careful to note that she never uses enzymes as a first-line treatment for such digestive symptoms, as it's important to first rule out causes that would require conventional dietary or medical treatment—like celiac disease or Small Intestinal Bacterial Overgrowth (SIBO).
The bottom line: There are easily two dozen reasons why one may feel abnormally bloated or gassy—they range from serious medical conditions to completely benign side effects of a healthy, plant-based diet.
[See 7 Reasons to Choose a Plant-Based Diet.]
If your food tolerance is cause for concern, don't turn to Dr. Google for a diagnosis and to supplement marketers for a prescription. Talk to a credentialed professional—ideally one who's not out to sell you something—for help in making sense of the sounds, smells and sensations that your GI tract is producing.
Hungry for more? Write to eatandrun@usnews.com with your questions, concerns, and feedback.
Tamara Duker Freuman, MS, RD, CDN, is a NYC-based registered dietitian whose clinical practice specializes in digestive disorders, Celiac Disease, and food intolerances. Her personal blog, www.tamaraduker.com, focuses on healthy eating and gluten-free living.
Content Source : http://health.usnews.com/health-news/blogs/eat-run/2013/04/23/digestive-enzymes-help-or-hype
Tuesday, 2 July 2013
Zinc, calcium, magnesium and vitamin D cut risk of diabetes
Zinc, calcium and magnesium cut chances of type 2 diabetes, and
calcium intake by men and women and high vitamin D levels in men lowered
insulin levels, in three studies.
In a diabetes study, doctors knew that zinc helps cells use energy and wanted to see if zinc lowered the chances of type 2 diabetes. Researchers measured the diets of over 82,000 women, aged 33 to 60, and followed up for 24 years. Taking into account differences in family history and lifestyle, scientists found those who consumed the most zinc were 28 percent less likely to develop type 2 diabetes compared to those who consumed the least.
In a calcium and magnesium study, researchers evaluated the diets of over 64,000 men and women who began the study without type 2 diabetes and followed up for seven years. Women who consumed the most calcium were 27 percent less likely to develop type 2 diabetes than women who consumed the least. Also, men and women who consumed the most magnesium were 20 percent less likely to develop type 2 diabetes than men and women who consumed the least.
In an insulin study, doctors thought that calcium and vitamin D might lower risk for type 2 diabetes. Type 2 diabetics often produce high levels of insulin to process excess blood sugar or have high insulin levels because the body can’t properly use it. The pancreas produces insulin along with a molecule called C-peptide—a by-product of insulin production—in equal amounts, making C-peptide a good measure of insulin levels.
In the study, researchers found that healthy women and men who consumed the most calcium had C-peptide levels 20 percent lower and 17 percent lower, respectively, than women and men who got the least calcium. Men with the highest blood levels of vitamin D had about 20 percent lower C-peptide levels than men with the lowest levels. Combining calcium and vitamin D measurements, men had 35 percent lower C-peptide levels and women had 12 percent lower levels.
Researchers concluded that the body appears to produce more normal levels of insulin when levels of calcium and vitamin D are good.
In a diabetes study, doctors knew that zinc helps cells use energy and wanted to see if zinc lowered the chances of type 2 diabetes. Researchers measured the diets of over 82,000 women, aged 33 to 60, and followed up for 24 years. Taking into account differences in family history and lifestyle, scientists found those who consumed the most zinc were 28 percent less likely to develop type 2 diabetes compared to those who consumed the least.
In a calcium and magnesium study, researchers evaluated the diets of over 64,000 men and women who began the study without type 2 diabetes and followed up for seven years. Women who consumed the most calcium were 27 percent less likely to develop type 2 diabetes than women who consumed the least. Also, men and women who consumed the most magnesium were 20 percent less likely to develop type 2 diabetes than men and women who consumed the least.
In an insulin study, doctors thought that calcium and vitamin D might lower risk for type 2 diabetes. Type 2 diabetics often produce high levels of insulin to process excess blood sugar or have high insulin levels because the body can’t properly use it. The pancreas produces insulin along with a molecule called C-peptide—a by-product of insulin production—in equal amounts, making C-peptide a good measure of insulin levels.
In the study, researchers found that healthy women and men who consumed the most calcium had C-peptide levels 20 percent lower and 17 percent lower, respectively, than women and men who got the least calcium. Men with the highest blood levels of vitamin D had about 20 percent lower C-peptide levels than men with the lowest levels. Combining calcium and vitamin D measurements, men had 35 percent lower C-peptide levels and women had 12 percent lower levels.
Researchers concluded that the body appears to produce more normal levels of insulin when levels of calcium and vitamin D are good.
Content Source : http://www.nutritionexpress.com/article+index/vitamins+supplements+a-z/magnesium/showarticle.aspx?id=1138
Monday, 1 July 2013
How to Choose a Multivitamin for Women
1. Evaluate your diet prior to taking a women's multivitamin. Do you eat a balanced diet that includes plenty of fruits and vegetables or do you eat a lot of fattening, sugary foods?
Choose a multivitamin based on what you are or are not getting from the foods you eat.
2. Consider your specific nutritional needs prior to purchasing a multivitamin for women. Individual women have different vitamin needs depending on circumstances such as age, weight and health concerns.
For example, women who are considering having children need higher levels of iron and folic acid. Older women who are at risk for osteoporosis need high levels of calcium and vitamin D.
3. Consider the absorbabilty of vitamins prior to deciding on what multivitamin to take. For example, some vitamins and minerals, such as vitamin D and calcium, are best absorbed with food. Iron is best absorbed on an empty stomach.
4. Select the form of multivitamin for the best absorption. For example, pills and capsules do not absorb into the system as well as liquids or time released vitamins.
Liquids begin to absorb into the bloodstream as soon they are swallowed. Time release vitamins are made in micro-parts that absorb over an extended period of time once they are taken, as opposed to ordinary vitamins that are digested in pieces. This results in less effective absorption.
5. Read the labels of women's multivitamins prior to making your purchase. Look for those that cover your specific needs.
Make sure the label on the bottle of the multivitamin you decide to purchase says that it is formulated for women..
6. Check to see what daily allowances each multivitamin contains. Choose one that supplements the vitamins and minerals you are less likely to get in your daily diet.
7. Talk to your doctor if you have any questions. He or she can help you decide which multivitamin is best for your needs.
He or she can also advise you if you are getting too much or too little of essential nutrients based on the label of your multivitamin.
Source : http://www.wikihow.com/Choose-a-Multivitamin-for-Women
Choose a multivitamin based on what you are or are not getting from the foods you eat.
2. Consider your specific nutritional needs prior to purchasing a multivitamin for women. Individual women have different vitamin needs depending on circumstances such as age, weight and health concerns.
For example, women who are considering having children need higher levels of iron and folic acid. Older women who are at risk for osteoporosis need high levels of calcium and vitamin D.
3. Consider the absorbabilty of vitamins prior to deciding on what multivitamin to take. For example, some vitamins and minerals, such as vitamin D and calcium, are best absorbed with food. Iron is best absorbed on an empty stomach.
4. Select the form of multivitamin for the best absorption. For example, pills and capsules do not absorb into the system as well as liquids or time released vitamins.
Liquids begin to absorb into the bloodstream as soon they are swallowed. Time release vitamins are made in micro-parts that absorb over an extended period of time once they are taken, as opposed to ordinary vitamins that are digested in pieces. This results in less effective absorption.
5. Read the labels of women's multivitamins prior to making your purchase. Look for those that cover your specific needs.
Make sure the label on the bottle of the multivitamin you decide to purchase says that it is formulated for women..
6. Check to see what daily allowances each multivitamin contains. Choose one that supplements the vitamins and minerals you are less likely to get in your daily diet.
7. Talk to your doctor if you have any questions. He or she can help you decide which multivitamin is best for your needs.
He or she can also advise you if you are getting too much or too little of essential nutrients based on the label of your multivitamin.
Source : http://www.wikihow.com/Choose-a-Multivitamin-for-Women
What You Should Know About Taking Vitamins
If you’re like nearly half of all Americans, you take at least one
supplement to boost your health. But are you spending your money on the
right ones? For that matter, do you need to take vitamins at all? It can
be hard to know.
With the help of top nutrition experts, we’ve combed through the research and pored over the products to create an information-packed, easy-to-use guide to what to take (and skip) to protect your health for years to come.
Q: I think I eat pretty well. Do I really need supplements?
Possibly. Some experts, like Marion Nestle, PhD, MPH, a professor of nutrition at New York University and author of What to Eat: An Aisle-by- Aisle Guide to Savvy Food Choices and Good Eating,
say that if you eat a wide variety of fruits and vegetables, whole
grains, lean protein and low-fat dairy products, you can skip the
supplements. (Ideally, it’s better to get the vitamins, minerals and
nutrients you need through real food, since all the nutrients in the
food often work together to enhance absorption.)
However, other experts say that most of us overestimate how well we’re really eating and that taking a multivitamin couldn’t hurt. In fact, according to a recent USDA report, most Americans are consuming too few fruits and vegetables, high-fiber whole grains, seafood, and low-fat milk and dairy products—all of which are crucial to ensuring that we’re getting essential vitamins, minerals and nutrients. “Supplements can provide a base, an insurance of sorts, in case you don’t get certain nutrients that day,” says David Heber, MD, director of the UCLA Center for Human Nutrition and author of What Color Is Your Diet?
Many doctors give multivitamins in particular a thumbs-up, for the variety of essential vitamins, minerals and other nutrients they provide. (See “Multi Musts" at the bottom of the page.) Photo: Thinkstock
Q: Are there supplements that every woman should take?
In addition to a multi, many healthcare practitioners now recommend
omega-3s, extra calcium and vitamin D, because it’s tough to squeeze the
right amounts of these into your diet every day. They’re all linked to
strong health benefits, ranging from lower risk of cancer and heart
disease to better mood. Of course, check with your doctor before
starting a supplement regimen.
OMEGA-3s should be sourced from either fish oil or algae (check the label); experts recommend 1,000 mg daily. The key fatty acids in omega- 3s are DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). DHA is the more potent, but older formulas will often have more EPA. You just want to be sure to pick a supplement with a combination of the two—which will be indicated on the label. Some companies will also add a little bit of vitamin E (it’s often on the label as tocopherol), since it can help prevent omega-3s from becoming rancid.
Calcium is crucial for strong bones— especially for women, who are five times more likely than men to develop bone-weakening osteoporosis. According to the USDA, pre-menopausal women under 50 need about 1,000 mg a day; those over 50 or who’ve gone through menopause need 1,200.
Most doctors recommend at least some supplementation, since a glass of milk only provides about 300 mg, and we also lose a lot in other ways. “Dark-colored sodas, alcohol, acidic foods, meats and coffee all deplete our stores of calcium,” says Mark Hyman, MD, founder of The Ultra- Wellness Center and author of Ultrametabolism: The Simple Plan for Automatic Weight Loss. Keep in mind that vitamin D aids in calcium absorption (which is why it’s often added to milk), so look for supplements that combine the two, or be sure to take your D and calcium pills at the same time.
Vitamin D may help stave off a multitude of health problems such as cancer, depression and heart disease. “We recommend extra because most multivitamins don’t contain enough,” says Dr. Heber. In part, that’s because this past November, the RDA was increased from 400 to 600 IU (800 if you’re over 71). Though foods like fatty fish, liver and eggs do contain a small amount, it’s almost impossible to get all your D from food. Our bodies make it naturally when exposed to sunlight, but thanks to weather variability and sun protection to lower skin cancer risk, that may not be happening as often as it should. There’s some disagreement among experts about whether we get enough D, so ask your doctor to check your D levels with a simple blood test before taking a pill. (If you do supplement, look for D3, which is the variation best absorbed by the body.) Photo: Shuttersock
Q: Can probiotics help with my stomach issues?
Maybe. These “healthy” bacteria that naturally live in your
gastrointestinal system help your body better absorb nutrients and
reduce or prevent inflammation—both of which affect how well you process
and metabolize food. The best way to maintain healthy levels of
probiotics is to eat a diet full of fiber-rich, nutrient- dense foods
including whole grains like brown rice and oatmeal, and fruits,
vegetables and legumes. (Yogurt contains one type of probiotic, but it’s
often killed during the processing.)
If you feel that your stomach is compromised, however, you could consider taking a supplement, says Susan Levin, RD, a nutritionist with the Physicians Committee for Responsible Medicine in Washington, DC. Studies have shown that probiotics can help treat a variety of gastrointestinal symptoms, from diarrhea and intestinal infections to irritable bowel syndrome (IBS). Ask your healthcare provider or a nutritionist to recommend a reputable brand, and follow the dosage directions on the label. Photo: Shuttersock
Q: Can certain supplements boost my energy?
Research suggests that B vitamins (especially B12) play a key role in
helping your brain function, boosting energy, and strengthening your
immune and nervous systems—all big reasons they’re so commonly found in
energy drinks and hangover remedies. One study suggests that as many as
two-fifths of us have low B levels, but to bring them up we don’t need
much more than what’s in a regular multi.
There are, however, a few exceptions: Excessive alcohol use, heartburn and ulcer medications, and some autoimmune disorders can make a dent in your B reserves over time. Also, B levels can drop as we age. The Institute of Medicine (the arm of the National Academy of Sciences that advises government agencies on how much we should be getting of various nutrients) recommends B12 supplements (ask your doctor if your multi has enough) or foods fortified with vitamin B12 (such as cereals and soy foods) for people over 50, since our bodies become less adept at absorbing it as we get older. Photo: Shuttersock
Q: What vitamins and minerals should I be concerned about if I’m going through menopause?
In addition to B12 , also pay attention to calcium. Estrogen levels
drop during this time, which makes you more vulnerable to osteoporosis,
so as we said earlier, you should up your calcium intake to 1,200 mg
(from 1,000). Photo: Shuttersock
Q: I want to have a baby in the next few years. What should I make sure I get enough of?
In addition to enhancing brain health and cellular function, folate
(also known as B9) is critical to fertility and fetal development during
pregnancy. Research shows a direct link between folate deficiency and
neural tube defects (when the neural tube protecting the spinal cord
doesn’t form and close properly in the third or fourth week of
pregnancy). This is why the government has long fortified breakfast
cereals and other foods with folic acid, a synthetic form of folate.
“But even so, most young women don’t get enough,” says Martha Morris, PhD, a researcher at Tufts University who studies the effects of vitamins on the body. “So if you’re thinking about getting pregnant, it’s doubly important to take a prenatal vitamin or a multi that meets the folic acid RDA of 400 micrograms.”
Because many pregnancies are unplanned and neural tube defects happen early on, Dr. Morris recommends that you start early—if possible, years before you want to conceive. Added benefit: In the Harvard Nurses’ Health Study, women who took a multivitamin containing folic acid over 15 years had a 75 percent lower risk of colon cancer. The USDA also suggests a diet rich in iron (found in lean red meats, seafood, beans, and vegetables including broccoli) along with vitamin C, which helps your body absorb iron. Photo: Thinkstock
Q: I’m a vegetarian. Are there any supplements I need?
Maybe. You could be low in vitamin B12 and iron, since both are
mostly found in meat. Taking a multi should ensure that your B12 levels
stay where they should be. But depending on how much you exercise and
how heavy your periods are (frequent, strenuous exercise and losing a
lot of blood monthly can deplete iron stores), you may need more iron
than what’s in a multi.
To check your iron levels, ask your doctor for a serum ferritin test (more sensitive than a standard iron test), especially if you’re feeling run-down. In general, up until menopause, you should be getting about 18 mg of iron a day, says nutritionist Elizabeth Somer, RD, author of Eat Your Way to Happiness. But too much iron isn’t good either, so don’t try to supplement on your own beyond what you’ll find in some multis.
The tannins in coffee and tea inhibit iron absorption, so try to avoid drinking those around meals or when you take your multivitamin. Also, if you’re vegan, you’ll want to be doubly sure to take calcium and D, or make sure you’re getting them from fortified soy milk. Photo: Shuttersock
Q: Do supplements that claim to boost your mood really work?
Studies have shown that people with low levels of vitamin D and
omega- 3s are more likely to have symptoms of depression, so making sure
you’re getting enough of both may help protect against it. Experts say
there’s one more nutrient that could be essential: magnesium. “I call it
the relaxation mineral. It’s a natural calcium channel blocker—it
blocks calcium from entering nerve cells and ‘exciting’ them—so it calms
you,” says Dr. Hyman. According to the USDA, many of us are deficient,
so 200 mg can be a good addition for just about anybody. Photo: Shuttersock
Q: Can you overdose on vitamins?
When it comes to multivitamins it’s almost impossible to overdose;
the amounts in a multi are usually well below the tolerable upper intake
level, so it’s hard to get too much unless you’re also taking many
other supplements on top of it. In the case of individual vitamins and
supplements, yes, you can theoretically get too much—but it’s tough to
do because you’d have to take several times the recommended amount over a
long period of time. “Problems mainly come from overdosing on single
nutrients, not from taking a multi or eating too many vegetables,” says
Dr. Nestle.
Generally speaking, iron and fat-soluble vitamins such as A and E have been linked to bad reactions, so be sure not to take these separately unless your doctor specifically recommends that you do this. Because D works as a hormone and is fat-soluble (meaning the body doesn’t readily eliminate it when there’s too much), it’s technically possible to get too much, but that seems to happen only if you’re getting high levels for several months. This is another reason why it’s always important to talk to your doctor before taking any supplements. Photo: Shuttersock
Q: I’ve seen some vitamins that say they’re plant-based, not synthetic. Are they better?
A plant-based vitamin is one that’s made by grinding up whole foods—
ranging from broccoli to goji berries— and pulverizing them into pills
and powders. (Country Life and Alive! are brands you might find in the
drugstore.) The claim is that you’re getting the nutrients in a more
natural form, almost as if you were eating the foods they’re found in.
(But note that some also contain synthetic vitamins.)
These vitamins don’t work any better than others, but one possible advantage of this type of pill is its potential extra antioxidant content. Berries, cocoa, green tea and curcumin are believed to be extra--strong sources, so if you’re interested in trying one, consider looking for products with one or more of these.
Q: I always feel a little nauseated when I take my vitamins. What can I do?
Taking a vitamin on an empty stomach (especially if it contains iron)
is what usually causes this, so be sure to coat your stomach by eating
and drinking water with your supplements. You can also try to find
smaller pills with fewer additives, as fillers can also cause nausea or
an upset stomach. If you’re still having issues, consider switching to
chewable pills or powders you can mix with water. All are just as
effective as a hard pill but may be less irritating. Photo: iStockphoto
Multi Musts
Be sure your multi contains the following vitamins: A (at least half of it as betacarotene or mixed carotenoids), B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (panthothenic acid), B6 (pyroxidine), B7 (biotin), B9 (folic acid), B12, C, D, E and K. Minerals should include: copper, chromium, magnesium, manganese, molybdenum, selenium and zinc. The multi should have around 100% of the recommended daily allowance (RDA) for most of these vitamins and minerals.
Also, pre-menopausal women should take a formula with iron. Postmenopausal women (and men) should take one without iron; their needs are much lower and easier to meet with food.
With the help of top nutrition experts, we’ve combed through the research and pored over the products to create an information-packed, easy-to-use guide to what to take (and skip) to protect your health for years to come.
Q: I think I eat pretty well. Do I really need supplements?
However, other experts say that most of us overestimate how well we’re really eating and that taking a multivitamin couldn’t hurt. In fact, according to a recent USDA report, most Americans are consuming too few fruits and vegetables, high-fiber whole grains, seafood, and low-fat milk and dairy products—all of which are crucial to ensuring that we’re getting essential vitamins, minerals and nutrients. “Supplements can provide a base, an insurance of sorts, in case you don’t get certain nutrients that day,” says David Heber, MD, director of the UCLA Center for Human Nutrition and author of What Color Is Your Diet?
Many doctors give multivitamins in particular a thumbs-up, for the variety of essential vitamins, minerals and other nutrients they provide. (See “Multi Musts" at the bottom of the page.) Photo: Thinkstock
Q: Are there supplements that every woman should take?
OMEGA-3s should be sourced from either fish oil or algae (check the label); experts recommend 1,000 mg daily. The key fatty acids in omega- 3s are DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). DHA is the more potent, but older formulas will often have more EPA. You just want to be sure to pick a supplement with a combination of the two—which will be indicated on the label. Some companies will also add a little bit of vitamin E (it’s often on the label as tocopherol), since it can help prevent omega-3s from becoming rancid.
Calcium is crucial for strong bones— especially for women, who are five times more likely than men to develop bone-weakening osteoporosis. According to the USDA, pre-menopausal women under 50 need about 1,000 mg a day; those over 50 or who’ve gone through menopause need 1,200.
Most doctors recommend at least some supplementation, since a glass of milk only provides about 300 mg, and we also lose a lot in other ways. “Dark-colored sodas, alcohol, acidic foods, meats and coffee all deplete our stores of calcium,” says Mark Hyman, MD, founder of The Ultra- Wellness Center and author of Ultrametabolism: The Simple Plan for Automatic Weight Loss. Keep in mind that vitamin D aids in calcium absorption (which is why it’s often added to milk), so look for supplements that combine the two, or be sure to take your D and calcium pills at the same time.
Vitamin D may help stave off a multitude of health problems such as cancer, depression and heart disease. “We recommend extra because most multivitamins don’t contain enough,” says Dr. Heber. In part, that’s because this past November, the RDA was increased from 400 to 600 IU (800 if you’re over 71). Though foods like fatty fish, liver and eggs do contain a small amount, it’s almost impossible to get all your D from food. Our bodies make it naturally when exposed to sunlight, but thanks to weather variability and sun protection to lower skin cancer risk, that may not be happening as often as it should. There’s some disagreement among experts about whether we get enough D, so ask your doctor to check your D levels with a simple blood test before taking a pill. (If you do supplement, look for D3, which is the variation best absorbed by the body.) Photo: Shuttersock
Q: Can probiotics help with my stomach issues?
If you feel that your stomach is compromised, however, you could consider taking a supplement, says Susan Levin, RD, a nutritionist with the Physicians Committee for Responsible Medicine in Washington, DC. Studies have shown that probiotics can help treat a variety of gastrointestinal symptoms, from diarrhea and intestinal infections to irritable bowel syndrome (IBS). Ask your healthcare provider or a nutritionist to recommend a reputable brand, and follow the dosage directions on the label. Photo: Shuttersock
Q: Can certain supplements boost my energy?
There are, however, a few exceptions: Excessive alcohol use, heartburn and ulcer medications, and some autoimmune disorders can make a dent in your B reserves over time. Also, B levels can drop as we age. The Institute of Medicine (the arm of the National Academy of Sciences that advises government agencies on how much we should be getting of various nutrients) recommends B12 supplements (ask your doctor if your multi has enough) or foods fortified with vitamin B12 (such as cereals and soy foods) for people over 50, since our bodies become less adept at absorbing it as we get older. Photo: Shuttersock
Q: What vitamins and minerals should I be concerned about if I’m going through menopause?
Q: I want to have a baby in the next few years. What should I make sure I get enough of?
“But even so, most young women don’t get enough,” says Martha Morris, PhD, a researcher at Tufts University who studies the effects of vitamins on the body. “So if you’re thinking about getting pregnant, it’s doubly important to take a prenatal vitamin or a multi that meets the folic acid RDA of 400 micrograms.”
Because many pregnancies are unplanned and neural tube defects happen early on, Dr. Morris recommends that you start early—if possible, years before you want to conceive. Added benefit: In the Harvard Nurses’ Health Study, women who took a multivitamin containing folic acid over 15 years had a 75 percent lower risk of colon cancer. The USDA also suggests a diet rich in iron (found in lean red meats, seafood, beans, and vegetables including broccoli) along with vitamin C, which helps your body absorb iron. Photo: Thinkstock
Q: I’m a vegetarian. Are there any supplements I need?
To check your iron levels, ask your doctor for a serum ferritin test (more sensitive than a standard iron test), especially if you’re feeling run-down. In general, up until menopause, you should be getting about 18 mg of iron a day, says nutritionist Elizabeth Somer, RD, author of Eat Your Way to Happiness. But too much iron isn’t good either, so don’t try to supplement on your own beyond what you’ll find in some multis.
The tannins in coffee and tea inhibit iron absorption, so try to avoid drinking those around meals or when you take your multivitamin. Also, if you’re vegan, you’ll want to be doubly sure to take calcium and D, or make sure you’re getting them from fortified soy milk. Photo: Shuttersock
Q: Do supplements that claim to boost your mood really work?
Q: Can you overdose on vitamins?
Generally speaking, iron and fat-soluble vitamins such as A and E have been linked to bad reactions, so be sure not to take these separately unless your doctor specifically recommends that you do this. Because D works as a hormone and is fat-soluble (meaning the body doesn’t readily eliminate it when there’s too much), it’s technically possible to get too much, but that seems to happen only if you’re getting high levels for several months. This is another reason why it’s always important to talk to your doctor before taking any supplements. Photo: Shuttersock
Q: I’ve seen some vitamins that say they’re plant-based, not synthetic. Are they better?
These vitamins don’t work any better than others, but one possible advantage of this type of pill is its potential extra antioxidant content. Berries, cocoa, green tea and curcumin are believed to be extra--strong sources, so if you’re interested in trying one, consider looking for products with one or more of these.
Q: I always feel a little nauseated when I take my vitamins. What can I do?
Multi Musts
Be sure your multi contains the following vitamins: A (at least half of it as betacarotene or mixed carotenoids), B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (panthothenic acid), B6 (pyroxidine), B7 (biotin), B9 (folic acid), B12, C, D, E and K. Minerals should include: copper, chromium, magnesium, manganese, molybdenum, selenium and zinc. The multi should have around 100% of the recommended daily allowance (RDA) for most of these vitamins and minerals.
Also, pre-menopausal women should take a formula with iron. Postmenopausal women (and men) should take one without iron; their needs are much lower and easier to meet with food.
Sunday, 30 June 2013
How to Make a Homemade Protein Shake Without Protein Powder
Protein is an essential part of a healthy diet. The amino acids in
protein are an essential part of building healthy tissue, like muscle,
and they also create antibodies and help form new blood cells. The Mayo
Clinic recommends that the average adult consume between 50 to 175 g of
protein per day. If you engage in exercise, need an energy boost or you
are trying to lose weight, a protein shake is 1 of the best ways to get
extra grams of protein. If you do not want to invest in expensive
protein powders, you can combine a number of protein-rich ingredients
from a supermarket. This article will tell you how to make a homemade
protein shake without protein powder.
- Survey your refrigerator. Common ingredients in
protein shakes include skim milk, almond milk, soy milk, yogurt, cottage
cheese, eggs, nut butter, fruit and flavorings. If you do not have a
number of these items, you may want to stock up before making your
protein shake.
- Select a base for the shake.
The most common base for any shake is skim milk, which contains
approximately 8 g of protein per 8 oz. (236 ml). 2 percent and non-fat
skim milk contain approximately the same amount of protein, and both
contain cholesterol.
- You can also use almond or soy milks, which contain about 6 g of protein per 8 oz. (236 ml). Although they contain slightly less protein, they do not have cholesterol.
- An option for a thicker shake is to use 4 oz. (118 ml) of milk and 4 oz. (118 ml) of plain yogurt. Yogurt has approximately 6.5 g of protein in each 4 oz. (118 ml). Greek yogurt contains approximately 12 g of protein.
- Choose a protein-rich ingredient.
Cottage cheese is one of the most popular ingredients because it
contains the casein protein, which is a long-lasting protein. 4 oz. (118
ml) of cottage cheese contains about 14 g of protein, but it is a good
idea to choose low-fat or low-sodium varieties.
- Another popular ingredient in protein shakes is a raw egg. An egg contains approximately 5.5 g of protein. Raw eggs carry some risk of salmonella, so it is a good idea to wash the egg shells thoroughly before breaking the egg. One study found a lower incidence of salmonella in organic, free-range eggs.
- Another commonly used high-protein ingredient is nut butter. 2 tbsp. (22.5 g) of peanut butter has between 7 and 8 g of protein. Almond butter has approximately 5 g of protein in 2 tbsp. (22.5 g)
- Chop up 1 cup (150 to 250 g) of fruit for consistency and nutritional value.
Although it contains between 1 and 2 g of protein, a banana is the most
common ingredient because it adds a thick consistency to the shake. Add
your favorite fruit, such as apricots, berries or oranges.
- Most fruits are fairly low in protein, but watermelon contains approximately 1.77 g per large slice. Canned pumpkin also contains about 2.7 g of protein per cup (180 g).
- Measure 3 tbsp. (15
g) of oatmeal for extra protein. Although this is not an essential step,
it will add 3 extra g of protein. You can also add 1 tbsp. of powdered
bran for the same effect.
- Pour 4 to 8 oz. (118
to 236 ml) of your base ingredient into a blender. Add 2 tbsp. (22.5 g)
or 4 oz. (118 ml) of your favorite protein rich ingredient, 1 cup of
fruit and 3 tbsp. (15 g) of oatmeal. Blend the mixture for 45 seconds to
a minute.
- Drink the shake immediately. The nutrient content is higher when the ingredients are fresh. Your shake should contain between 30 and 50 g of protein.
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