Life and Fitness Coach

Vitamin D: Get it while it's hot

Vitamin D has inspired a lot of hopes in recent years. While some researchers try to shoot down the value of vitamin supplements as a whole, D remains the subject of numerous studies seeking to prove its disease-fighting powers.

The "sunshine vitamin" is most often connected with building and maintaining bone health, as it aids the absorption of calcium. It's key in battling osteoporosis. But claims are being made for vitamin D benefits in fighting certain cancers, fatigue and fibromyalgia, autoimmune diseases and diabetes. The list goes on.

Certainly no one disputes that lack of vitamin D creates problems for all human beings. Fortunately for us, the sun has an inexhaustible supply. During the winter, supplementation is almost always necessary for good health. Now that it's almost spring, it's time to stock up on the free stuff.

Some experts say direct exposure to the sun for as little as five minutes a day, three times a week will deliver a sufficient dose of D. Others call for more exposure. Quality time with the sun is especially important for late-shift workers and other night owls. (Computer geeks, listen up.) The best time to grab those rays is midday. 

Skin pigmentation plays a big role in the time needed for proper absorption of the sun's natural vitamin D. Hispanics, for example, need perhaps double the time, while black-skinned people need even more. The amount of exposed skin also comes into play. As well as your distance from the Equator.

Remember that the essential UV-B radiation doesn't penetrate auto glass or strong sun screens. We're talking direct exposure, nothing between you and the sun. You can't overdose on vitamin D gained from sun exposure, but of course you can burn.

The supplement that's considered most effective is actually vitamin D3. Most multis use vitamin D2, which reportedly isn't much help. 

How much vitamin D to take: The government recommends taking in 200 IUs of vitamin D for people up to age 50. For those between 50 and 70, it's 400 IUs. Over 70, consider 600 IUs. Doses of up to 1,000 IUs are considered safe and some researchers call for 2,000 or more a day. Check with your doctor for anything over 1,000 IUs.

Invest in some high-quality vitamin D3.

Read Jonathan's "A-list" series on the best vitamin supplements.

The French Paradox: a toast to red wine

People live longer in countries where they drink a lot of red wine, such as France, Italy and Spain.

Scientists coined the phrase "the French Paradox" to describe the discrepancy between the high fat intake of the French and their longevity. There is impressive evidence that supports the health benefits of red wine. It contains powerful chemicals such as resveratrol and polyphenols that prevent cell damage, increase HDL (good cholesterol) and prevent blood clots.

 A German study on mice found that resveratrol helped shrink fat cells. Resveratrol supplements prevented obesity in animals fed a high-fat diet.

Spanish researchers found that women who drank 2 glasses of red wine per day showed progressively reduced blood vessel inflammation during a four-week study. The study involved splitting the women into two groups; one group drank red wine the other half white wine. The red wine group showed higher levels of HDL, decreased blood platelet stickiness (sticky platelets cause blood clots and heart attacks) and lower levels of inflammatory chemicals C-reactive protein.

The studies help explain why red wine improves metabolic health and reduces the risk of heart disease.

I believe that while drinking red wine obviously has its benefits, alcohol consumption for some people is not workable.

It appears that one of the most prevalent beneficial chemicals in red wine is resveratrol, which now can be found in supplement form. Polyphenols can be found in fruits and their juices, such as pomegranates, red grapes, blueberries and cranberries. Choose juices that are sugar-free.

Vitamin D deficiencies linked to heart attacks

Researchers in Boston report that low blood levels of vitamin D are associated with an increased risk of cardiovascular problems such as heart attack and stroke. The results of their study appear in the online edition of the medical journal Circulation.

Their five years of research with participants in the Framingham Heart Study included 1,739 people, average age 59, living in Framingham, Mass.

The research team, headed by Dr. Thomas Wang, found that study participants with the lowest levels of vitamin D had a 62% greater risk of cardiovascular event than those with the next highest levels.

The cardiovascular risk associated with low vitamin D levels was especially great for people who also had high blood pressure. Their incidence of cardiovascular events was double that of people with higher blood levels of vitamin D.

Vitamin D is known to be essential for strong bones, since it facilitates the body’s uptake of calcium. One major source of the vitamin is sunlight -- an hour or so of sunlight on the skin each week allows the skin to produce blood levels of about 30 nanograms of vitamin D per liter of blood.

Food sources of vitamin D include milk (which is fortified) and oily fishes such as salmon. Current recommendations from the U.S. Institute of Medicine call for a daily intake of vitamin D ranging from 200 IU for young people to 400 IU for the middle-aged, to 600 IU for older people.

Dr. Wang said he does not take any vitamin supplements, but he concedes that without them the recommended 600 IU daily intake for older people is “very, very difficult to achieve,” especially in the winter in northern parts of the country. “Virtually all elderly people have to take supplements,” Wang said.

Read up!

Vitamin D: Antidote to Winter and the Darkness

The Vitamin D Cure

Vitamin D: Is It The Fountain of Youth?

The A-list: Supplements in review, for you

Just in time for the new year, we've completed the A-list of supplements.

These are the supplements I recommend you take on a regular basis. There are, of course, hundreds of others you can use. Remember that supplements are to be taken as a compliment to a healthy diet and should not used as a substitute.

Here's a quick reprise of the Life and Fitness Coach's A-list:

Vitamin A. Take as beta-carotene. Good for the immune system, skin and eyes.

Vitamin E. Eyes and blood.

Vitamin C. Detoxifies and stimulates the immunes system, skin.

Zinc picolinate. Immune system, eyes, prostate.

Selenium. Immune system, eyes.

B complex. Combating stress, energy, blood.

Calcium/magnesium. Bones, teeth, blood pressure, nervous system.

Multivitamin/mineral. Good for any missing trace minerals and vitamins.

Essential fatty acids. Skin, hair, blood pressure, cholesterol, brain function, hormone regulation.

If you'd like to read all of these posts or want to print them out, visit the category Supplements.

The A-list: multivitamins

A multivitamin/mineral is a vital addition to your supplement cabinet. Most multis will have small amounts of A, E, C, B, zinc, selenium, calcium and magnesium. Sometimes there are other trace minerals, such as tin and copper. As you can see, the multi contains most of this fitness blog's "A-list" supplements -- but you need to remember there is not enough of each of these in each pill.

I’ve put the multivitamin on the A-list as it’s so very useful to have for days when you just don’t feel like popping a small handful of pills.

Multis also are also handy to take on trips. Much easier than taking along a bagful of bottles.

Multis are fine for a week or two -- but no longer. As soon as you return you should resume the full supplments regime I'm recommending on the A-list.

Go to the A-list supplements index.

The A-list: calcium and magnesium

Let's put calcium and magnesium together because they work in synergy -- as in, they should be taken at the same time. Usually about 2 parts calcium to 1 part magnesium. A good brand of calcium/magnesium will have that ratio about right, usually with some vitamin D to help it all assimilate.

CALCIUM
Calcium is the most abundant mineral in the human body, making up 1.5 percent to 2 percent of total body weight. Approximately 99 percent of the body's calcium is located in the bones and teeth. Calcium is essential for bone development and maintenance, and plays important roles in much of the body's enzyme activity.

Calcium is required for muscle contraction, blood clotting, transmission of nerve signals, and regulation of heartbeat.

Supplemental forms of calcium include bone meal, dolomite, refined calcium carbonate, unrefined calcium carbonate (derived from limestone or oyster shells), and calcium chelates (such as aspartate, citrate, gluconate, or lactate).

The best food sources of calcium include kale, spinach, swiss chard, and members of the cabbage family.

Health applications:

• Bone health
  
• Bone growth/development
  
• Cardiovascular health
  
• Prenatal nutrition

MAGNESIUM
Magnesium is a major mineral needed by every cell in the human body. About half of the body's magnesium is found in the bones, with the other half distributed to organs and tissues throughout the body. Only 1 percent of the body's magnesium is found in the blood.

Magnesium is needed for more than 300 biochemical reactions in the body. It is essential for bone development and maintenance, muscle and nerve function, and cardiovascular health. It also plays important roles in protein synthesis and energy metabolism. Magnesium in supplements (such as magnesium chloride, carbonate, oxide, succinate, orotate, gluconate, aspartate, glycinate, citrate, malate, and fumarate) is bound to other molecules to make it stable.

Magnesium is found in a variety of foods, usually in small amounts. Good sources include whole grains, nuts, beans, tofu, dark green vegetables, meat and fish.

Health applications:

• Cardiovascular health
  
• Bone strength/development
  
• PMS
  
• Hearing and vision
  
• Muscle and nerve function
  
• Fatigue

Go to the A-list supplements index.

Coconuts: bad rap for a good clean food

It wasn’t so long ago, avocados had a bad rap for being unhealthful because of their "high, bad fat." I remember correcting clients, telling them the fat was "good fat" -- and they should eat avocados in abundance.

Now it’s the same story with coconuts. My client "Joy" has great admiration for doctors. Joy showed me a list of don’ts given to her by her doctor. On that list was coconut.

Perhaps his thinking and information were outdated, I told Joy. I showed her (in print) the marvelous things about coconut and how it should be part of our healthful diet. (She would have none of it!).

Coconut has an abundance of properties that help our bodies thrive and can now be found in supplement form in most health food/vitamin stores.

Coconut is high in protein, good carbohydrates and good fat. Coconut water is high in electrolytes and gives efficient hydration. Coconut provides fiber, which boosts digestion. It is quite refreshing raw, and is a tasty addition to lots of cooked dishes.

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The A-list: B vitamins

Vitamins from the B family are good for the blood, eyes, central nervous system, mental function, energy, skin, nails and hair. Look for a good B vitamin complex. It should consist of:

• Thiamin
• Riboflavin
• Niacin
• B-6
• Folic Acid
• B-12
• Biotin
• Pantothenic Acid
• PABA

Thiamin
Thiamin is found in a wide variety of foods. Among the best sources are organ meats (especially liver), brewer's yeast, whole grains, nuts, peanuts and sunflower seeds. Other sources of thiamin include meat, egg yolks, poultry, fish, plums, prunes, raisins, broccoli, Brussels sprouts, and fortified flour. Foods may lose much of their thiamin content through cooking or exposure to ultraviolet light, nitrites, sulfites or live yeast. Thiamin is also destroyed by alcohol, enzymes found in raw seafood and tannins in coffee and tea.

Health applications:

• Energy metabolism
  
• Mental function

Riboflavin
Good sources of this vitamin are yogurt, cheese, eggs, meat, poultry, broccoli, avocados, currants, and nuts. Cereals and grains are often enriched with B-2. Milk is also a good source of riboflavin, however pasteurization often depletes about 10 percent of this nutrient. Also, riboflavin is broken down by sunlight; it is important to keep riboflavin-rich foods away from direct sun. Storing milk and foods in opaque containers can help prevent vitamin B-2 breakdown.

Health applications:

• Energy
  
• Metabolism
  
• Athletic performance

Niacin
Some good sources of vitamin B-3 are green vegetables, meat, poultry, fish, whole-grain, enriched bread and cereal. Eggs and milk don't have much B-3, but they contain tryptophan, an amino acid that the body can convert into nicotinic acid.

Health applications:

• Growth
  
• Healthy tissues
  
• Lipid metabolism
  
• Eye health
  
• Cardiovascular health

B-6
Vitamin B-6 is found in foods such as meats and organ meats, poultry, whole-grain cereals and bread, avocadoes, spinach, green beans, sunflower seeds and bananas.

Health applications:

• Homocysteine
  
• Nervous system
  
• Premenstrual syndrome

Folic acid

The best food sources of folic acid include green leafy vegetables like spinach and kale, whole grains, enriched grain products, legumes, asparagus, broccoli, cabbage and oranges.

Health applications:

• Cardiovascular health
  
• Prenatal nutrition
  
• Mental well-being

B-12
Cobalamin is found in foods such as beef, swiss and blue cheese, clams, eggs, liver and milk. It is not found in vegetables. Vegans, strict vegetarians who avoid dairy products, are at high risk of becoming cobalamin deficient.

Health applications:

• Homocysteine
  
• Mood
  
• Cardiovascular

Biotin
Good food sources of biotin include oatmeal, bananas, liver, sunflower seeds, soybeans, eggs, butter, nuts, split peas and mushrooms.

Health applications:

• Skin and nail health
  
• Glucose metabolism
  
• Hair

Pantothenic acid
While all foods contain at least some pantothenic acid, some of the richest sources include liver and other organ meats, milk, fish, poultry and whole grains.
Health applications:

• Fatigue
• Athletic performance
• Adrenal function

PABA
Found in liver, kidney, whole grains, and molasses.

Health applications:

• Gastrointestinal health
• Skin health

There a two types of Vitamin B; B-100 and B-50. Generally the B-100 is for men. I suggest one capsule in the morning. If you are stressed one more in the afternoon. B-50 is usually for women and the same procedure is recommended. Take B vitamins with Ester C for maximum benefit.

Go to the A-list supplements index.

The A-list: selenium

Selenium is a trace mineral required for the manufacture of vital enzymes, including glutathione peroxidase, the body's premier antioxidant enzyme. Present in all body tissues, selenium is most concentrated in the kidneys, liver, spleen, pancreas, and testes. Supplemental forms of selenium include inorganic salts (such as sodium selenite) and organic forms such as selenomethionine and selenium-rich yeast.

Good sources of selenium include wheat germ, Brazil nuts, whole grains, and seafood. The selenium content of food depends upon the selenium level of the soil in which it is grown; thus, food selenium content varies from region to region.

Health applications of selenium:

• Antioxidant protection
  
• Cardiovascular system
  
• Immune function

As a trace mineral, selenium is only required in small amounts. Although the U.S. National Research Council has calculated the RDA for selenium to be 70 mcg and 55 mcg per day for adult men and women, respectively, many nutritionists recommend a daily intake of 50 to 200 mcg. Intake exceeding 1,000 mcg per day can result in toxicity. Symptoms of chronic selenium toxicity include emotional instability, nausea, a garlic odor in the breath, sweat, and in extreme cases, loss of hair and fingernails.

Go to the A-list supplements index.

A to Z: Zinc joins the A-List

Zinc is an essential mineral found in tissues throughout the body. The average adult body contains about 1.4 to 2.5 grams of zinc, with the majority stored in muscle tissues and high concentrations found in red and white blood cells. Other organs and tissues with high levels include the prostate, eyes, liver, skin, hair and semen. Zinc is a crucial component of over 200 enzymes involved in a wide range of vital body processes.

The best food sources of zinc include shellfish (especially oysters), fish and red meats. Other sources include whole grains, legumes, nuts and seeds.

Health applications:
• Antioxidant protection
• Immune system support
• Liver health
• Growth and tissue development
• Vision
• Fertility/reproduction
• Prostate health
• Mental health

Because zinc is required for the synthesis of RNA and DNA, it plays a crucial role in the growth and development of the body. Studies on fetal development have shown that improving the zinc status of pregnant women with low zinc levels can have a positive influence on infant birth weight and neurological development. Because of its role in bone and muscle formation, it is important that children have adequate zinc intake.

For general health, the common dosage range for zinc supplementation is 15 to 20 mg per day. For specific health concerns, the dosage range is 30 to 60 mg for men and 30 to 45 mg for women. Intake above 150 mg per day may result in toxic effects such as copper-deficiency anemia and depressed immune function.

Go to the A-list supplements index.