Gary Null, Ph.D.
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 This review article argues that supplementing human diets with various soy products which have been found to suppress cancer in animal studies may reduce the risk of human cancer.
—A.R. Kennedy,' 'The Evidence for Soybean Products as Cancer Preventive Agents,'' Journal of Nutr, 125(3 Suppl), March 1995, p. 733S-743S.
Results of this study showed that genistein inhibited experimental-induced colon cancer in rats.
—V.E. Steele, et al.,' 'Cancer Chemoprevention Agent Development Strategies for Genistein,'' Journal of Nutrition, 125(3 Suppl), March 1995, p. 713S-716S. |
Gary Null, Ph.D.
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 Coenzyme 1 is a natural substance that can be found in every cell within the human body; it's essential in the production of bodily energy. supplementing it on a daily basis can naturally augment the energy supply. The amino acid tyrosine also enhances the production of energy by aiding functioning of the neurotransmitters. Tyrosine is not recommended, though, for those suffering from melanoma or schizophrenia. |
The Complete Book of Alternative NutritionSelene Y. Craig, Jennifer Haigh, Sari Harrar and the Editors of PREVENTION Magazine Health Books
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| Experts recommend supplementing with 500 milligrams a day of an amino-chelated form, as indicated on the label.That amount is slightly higher than the Daily Value of 400 milligrams, so check with your doctor before taking it. Also, people with heart or kidney problems should not take supplemental magnesium.
Zinc. Zinc is an irreplaceable middleman on the energy production line. It helps your pancreas make insulin, and insulin in turn boosts the delivery of energizing glucose to your cells. Like the antioxidant vitamins, zinc also strengthens immunity, says Dr. Stoff. |
| Seattle and author of Chronic Fatigue Syndrome: Getting Well Naturally, who frequently finds he can clear up their fatigue just by supplementing with iron.
Anemia, which is often caused by iron deficiency and usually causes fatigue, is so widespread that women's health authority Susan M. Lark, M.D., a physician in private practice in Los Altos, California, and author of Chronic Fatigue and Tiredness, calls it one of the most common health problem among women of all ages.
The problem, she explains, is that women simply don't eat enough iron-rich foods, so they have depleted iron stores. |
| If you're going to try supplementing your gene pool anyway, proponents suggest not exceeding 1.5 grams daily. Also, if you have a tendency to develop gout, you should see your doctor before trying any nucleic supplements. They produce excessive uric acid in the body, which may trigger a gout attack.
Man Fats Enzymes ivj.au j^aia We don't need t0 teu you that mere's no pill that will
Brick, let y°u digest brick. But for people who feel as though a _i_c fnr they've swallowed a brick after eating foods like beans or
.rYaKa l"r cheese, there is help. |
| Walford recommends supplementing only vitamins C and E and selenium. If you choose to take supplements, the following ranges represent safe doses for these nutrients, according to Dr. Walford.
Vitamin C: 500 to 2,000 milligrams, taken in two or three doses during the day. Amounts over 1,200 milligrams daily may cause diarrhea in some people.
Vitamin E: 200 to 300 international units in the form of d-alpha tocopherol. People who are taking anticoagulants or have had strokes or bleeding problems should get a doctor's okay before taking vitamin E supplements in any amount. |
| After reviewing cases of angioplasty—a procedure in which crucial arteries are expanded with surgically inserted "balloons"—-researchers found that people who had been supplementing with fish oil were significantly less likely to have re-stenosis than those who did not take supplements.
Very large doses of fish oil may also wipe out angina. When researchers gave 39 people with coronary artery disease ten grams of either fish oil supplements or olive oil every day for 12 weeks, they found that those who received the fish oil had 41 percent fewer angina attacks than those who received olive oil. |
Gary Null, Ph.D.
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| Often these particular people, especially those who suffer from low blood sugar levels, will benefit by supplementing their diets with zinc, manganese, and magnesium. Magnesium and calcium are both crucial to the bones that provide the foundation for the teeth. Manganese also serves to maintain the ligaments that surround the teeth, but is a nutrient often neglected by both conventional and holistic dentists. Chromium fortification should also be part of the treatment regimen, as almost 90 percent of Americans are deficient in this mineral. |
J. E. Williams, O.M.D.
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 However, when disease is present, food sources may not be adequate, and supplementing the diet with oral enzymes becomes very beneficial. There are two kinds of supplemental enzymes available: digestive enzymes and systemic proteolytic enzymes.
Digestive Enzymes: I often recommend pancreatic enzymes for elderly patients with chronically poor digestion and for other patients with poor carbohydrate or fat digestion with symptoms of abdominal distention, constipation, and belly pain more than twenty minutes after eating. |
Gary Null, Ph.D.
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| Results of this study found that supplementing acetaminophen treated rats with vitamin E was effective in increasing the GSH content, and brought the (Na+, K+)-ATPase activity and O.F. back to almost normal.
—M. Suhail and I. Ahmad, "In Vivo Effects of Acetaminophen on Rat RBC and Role of Vitamin E," Indian Journal of Exp Biol, 33(4), April 1995, p. 269-271. |
Artemis P. Simopoulos, M.D., and Jo Robinson
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 An overproduction of IL-1 is involved in a great number of diseases, including all those pictured in the accompanying illustration. supplementing your diet with omega-3 fatty acids can lower your IL-1 levels by as much as 50 percent, a degree of suppression similar to that caused by some steroid drugs.3
Figure 9-1. Interleukin-1 Is Linked with Many Inflammatory Diseases
All of the diseases shown in this illustration are characterized by high levels of the signaling molecule IL-1. Omega-3 fatty acids slow your body's production of IL-1. |
Andrew L. Stoll
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 I believe the evidence overwhelmingly supports supplementing infant formula with long-chain omega-3 fatty acids, crucial building blocks of the brain. The debate over omega-3 oils in formula seems in some ways like the debate over the relationship between cigarettes and cancer. For decades, the cigarette industry claimed there were not enough data to prove smoking dangerous or addictive. But how many studies are enough? For decades, virtually every objective expert, the U.S. |
Mark Bricklin
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 Ten years ago, doctors in Denmark, publishing in the British Medical Journal, found that supplementing their patients with vitamin D actually reduced seizures by one-third. To my knowledge, no similar study has been tried since, but it does appear to be a promising avenue to explore.
Long-term drug therapy for certain childhood epilepsy sufferers may soon be a thing of the past, anyway, if current research is any indication. |
Bradley J. Willcox, D. Craig Willcox, and Makoto Suzuki
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 Its cure—found in 1747 by Scottish surgeon James Lind—by supplementing the diet of the British Navy with vitamin C-rich limes, earned the British seamen the nickname "limeys." Now it's more known for its role as an antioxidant and is taken by 35 percent of the U.S. population as a dietary supplement.51
What it does. Vitamin C helps make collagen, the body's natural cement, and is key to the health of the body's connective tissue (tendons, cartilage, etc.) and bones. It aids wound healing, increases iron absorption, and protects vitamin E from oxidation. |
| Despite the fact that B-vitamins are water soluble and eliminated in the urine, supplementing with greater than 100 mg of vitamin B6 (pyridoxine) for extended periods can cause nerve damage (peripheral neuropathy) in susceptible individuals.98
For further information on vitamin and mineral intakes, see Appendix A (page 408).
CHAPTER FIVE
OKINAWA'S HEALING HERBS AND FOODS
A flower of hibiscus, its crimson petals, like your beautiful lips, are nourishment for my soul. Okinawan poem
"Let food be your medicine. |
| Anyone taking the drug Coumadin (warfarin) should strictly avoid supplementing with vitamin K because of micronutrient-drug interactions.
• Avoid extra enzymes, time-release preparations, or chelated preparations, since they add little value. They are unproven and generally ineffective.
• If you are on blood thinners (e.g., Coumadin), use caution with vitamin E and check with your physician before use.
• Avoid "stress-tabs" or taking large doses of B-vitamins. |
| Tips for supplementing Your Vitamin and Mineral Intake Wisely
• Discuss any vitamin/mineral use with your doctor.
• Choose a multivitamin and mineral supplement that provides 50 to 100 percent of the recommended daily value for a broad range of micronu-trients.
• Consider optimizing your vitamin and mineral levels with additional daily vitamin C (500-1000 mg), D (200-1000 IU), E (100-400 IU), folate (200-800 IU), and calcium (300-1500 mg elemental calcium) depending upon your dietary intake, age, gender, ethnicity, and other health factors. |
| If you eat less than two fruits and vegetables per day or drink more than two alcoholic drinks per day, you should be supplementing with 400 to 800 meg per day. If you plan on getting pregnant you should be taking a multivitamin with 400 meg of folate per day. If you follow the Okinawa Program you will be doing well but might benefit from an extra 200 to 400 meg/day (the amount present in a typical multivitamin), especially if you are over seventy years of age.
Cautions. |
Zorba Paster, M.D. and Susan Meltsner
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 A different booster—say, supplementing your diet with vitamin C—has no such sense of urgency. While there is some evidence that this micronutrient strengthens the immune system and prolongs life, it is not nearly as extensive or compelling as the data about hypertension. Whether you start it today or two months from now doesn't significantly change your chances of living a longer, sweeter life. |
| But that's not the only longevity-boosting benefit of supplementing our daily diets.
Supplements also can help us avoid conditions that are not directly related to a particular micronutrient. Take heart disease. It is not the result of a vitamin deficiency, yet subjects of the Nurse's Health Study who started their days with vitamin- and mineral-fortified breakfast cereals were much less likely to develop it.
Supplements often produce positive health results in their own right as well. |
Mark Bricklin
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| Doctors at Westminister Hospital, London, for example, found that supplementing their patients with folic acid (folate) led to a "significant improvement in seizure frequency." At the same time, a group of patients receiving a placebo "also showed some improvement." The study touched on a point that has been, well, touchy for at least a decade: whether or not folate itself is a convulsant. |
Artemis P. Simopoulos, M.D., and Jo Robinson
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| When lab animals are fed a diet high in saturated fat or omega-6 oils, they become insulin resistant. supplementing their diets with omega-3 fatty acids normalizes their metabolism—even if they continue to eat the other fats.5 This same strategy can prevent the animals from becoming obese. For example, when mice prone to diabetes and obesity are raised on a variety of high-fat diets, the fattest ones will be those fed omega-6 oils or saturated fat; the leanest will be those fed omega-3 oils. |
Mark Bricklin
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| Prasad, in which he found that high dosages of zinc can lead to a deficiency of copper, a situation that must be carefully monitored by the physician in charge. supplementing with copper easily corrected the imbalance (Journal of the American Medical Association, November 10, 1978).
Another exciting discovery concerns vitamin E, and much of what we now know is due to Danny Chiu, Ph.D., and his colleague Bertram Lubin, M.D., of the Children's Hospital Medical Center in Oakland, California. In a report to the Federation of American Societies for Experimental Biology in April, 1979, Dr. |
Artemis P. Simopoulos, M.D., and Jo Robinson
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| By following The Omega Diet, you will be decreasing your intake of linoleic acid and supplementing your diet with fish or other sources of omega-3 fatty acids, which may help you hold on to your cognitive ability as you age.
Chronic Obstructive Pulmonary Disease
Chronic obstructive pulmonary disease (COPD) is a term that encompasses three serious breathing disorders—emphysema, chronic bronchitis, and asthma. Seventeen million Americans suffer from COPD, making it the most common of all chronic lung diseases. |
Carol Simontacchi
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 At the very least, you will need to follow the diet and supplement program listed in the previous chapter for teenagers, supplementing with a high-quality multivitamin and mineral supplement and essential fats. I recommend that you include two to four tablespoons of raw, organic oils in your diet each day. Use fish oil capsules, flaxseed capsules, or add flaxseed oil to a breakfast protein drink, or use raw olive oil on your freshly prepared salad each day.
If you are struggling with mental issues, read the next chapter carefully. |
| When researchers find that, out of one hundred or so children, fifteen make significant intellectual and emotional gains when supplementing the diet or changing eating habits, twenty-five make modest improvements, and the rest remain unchanged, they may have discovered that the first group was incredibly malnourished and responded positively to good nutrition. The first group responded to the supplemental nutrition in a statistically significant way. The second group also showed some improvement, and the third group didn't alter the statistical record. |
| Now that you have an idea of what nutrients you may need, you can begin to correct the possible deficiencies by manipulating the diet and by supplementing your diet. It is difficult to make huge changes in your dier all at once. I counsel my clients to make gradual, incremental changes to their nutritional habits, and find that if they incorporate small changes at a time, long-term success is more likely to occur.
Supplemental nutrition can also provide immediate benefit, both in reducing mental symptoms and making it easier to correct the diet. |
| Unless pregnant moms are supplementing their diets with high-quality protein, consuming at least twenty percent more protein than before they became pregnant, they may not be able to provide their baby with the amino acid building blocks for a healthy brain.
The minerals calcium, potassium, zinc, and magnesium are needed in a growing brain to activate hundreds of brain enzymes, take part in the manufacturing of adenosine triphosphate (ATP) or cellular energy, aid in the transfer of nerve signals, help regulate enzymes, and increase the passage of nutrients in and out of cell walls. |
Dr. Julian Whitaker
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| A number of studies have shown that supplementing various forms of this nutrient improves brain function. In one such study, published in the journal Psychopharmacology, forty-three participants, ranging in age from thirty-five to eighty-five, were tested for short- and long-term memory. They were given either vitamin B3 (in a form containing 141.7 milligrams of nicotinic acid) or a placebo. When the memory tests were repeated after eight weeks of supplementation, test results revealed 10- to 40-percent improvements in both short-term and long-term memory, compared to the placebo group. |
| But all things considered, supplementing with a broad array of antioxidant vitamins is your best means of defending against oxidative stress to the brain and other tis-
How Keen Are Your Powers of Observation?
With so many stimuli competing for your attention, your brain is constantly filtering out information that is not worth remembering. The following quiz evaluates your observations of everyday items. It shows how your mind neglects to store nonessential information. During the quiz, you'll probably find yourself saying, "I should know that!"
1. Whose picture is on a twenty-dollar bill? |
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