Category: Supplementation

Longevity Supplementation?

7/7/2014

by Willow Aureala

As I've written in previous blog articles, supplementation is debated; Dr. T. Colin Campbell and Dr. John McDougall, authors I've recently read, suggest that supplementation could actually be harmful, for a variety of reasons, including the fact that our bodies are complex entities and supplements may not be synthesized well by the human body. In fact, some supplementation has actually shown by some studies to be harmful, such as Vitamin E supplementation.

Anyway, I recently read an interesting book by Lauren Kessler called Counterclockwise: My Year of Hypnosis, Hormones, Dark Chocolate, and Other Adventures in the World of Anti-Aging. I found her book to be interesting and humorous, and encourage people who are interested in longevity to read it. I don't like the fact that she doesn't include references, however.

She discusses her year of experimentation, research, talking to experts, etc. in the world of longevity [I don't like the term 'anti-aging' myself]. In one chapter, she discusses her investigation into supplementation. She mentions how much hype there is around supplements, and I agree with her; many people hype supplements because they want to make money. Nothing wrong with making money, but sometimes the hype outweighs the science.

I did appreciate her discussion on supplementation and her decision of the following supplements she decided to add to her regimen [including eating healthy, exercising, and other recommended activities for longevity]:

a top quality one-a-day multivitamin
additional calcium (with magnesium and zinc in proper proportions)
additional vitamin C
additional vitamin D
omega-3 fish oil
alpha-lipoic acid
L-carnitine
curcumin
sodium nitrate [yes, really! see Doug Seals for research]
ginseng tea
reishi mushroom tea
gotu koka tea

Of course, in her book, Kessler goes into more detail about how she came to believe the above were the top things to add to her daily regimen, and I won't go into them here, and I'm not following her suggestions myself. However, I was surprised that she thought omega-3 fish oil is a good addition as it seemed that many researchers had decided that a supplemental fish oil was not as beneficial as originally believed before her book was written. Same for vitamin D [see a previous article on vitamin D I posted in this blog]. As always, do your own research. I found her list interesting, however, and thought I'd share it with you! What about you - do you supplement to enhance your longevity? And, why or why not?

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Vitamin D Supplementation - Is It Worth It?

7/3/2014

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By Willow Aureala

What is Vitamin D?

Vitamin D is actually a hormone, and not a vitamin, although for some reason, it is referred to as a vitamin (McDougall p. 158). Humans produce Vitamin D from sun exposure, not from foods, although some “food” items, such as calcium pills and dairy foods, have Vitamin D added, one would not be consuming those on a vegan or vegan raw foods diet [and, McDougall doesn’t recommend either of those options].

Blood levels of Vitamin D – are they accurate?

There has been a lot of media hype in the last year or two regarding Vitamin D and how many Americans are deficient in this vitamin, and that supplementation has been suggested and/or sunbathing for about 30 minutes to an hour each day [one author who recommends the sunbathing option is Swazye Foster in her new book The Science of Raw]. I had heard some about this media hype from different sources, but I tended not to pay too much attention to media hype in general as these kinds of things tend to be more along the lines of ‘fads’ rather than sound medical advice or evidence-based information; often the media stories about such things tend to be based on one or two studies, which may or may not have been done well.

Then, about a year and a half ago, I had my Vitamin D level [among other things] checked [with blood chemistries], and my Vitamin D level was reported to be below suggested levels. Even though I live in Hawaii and I tend to spend roughly 16 to 20 hours outdoors [although usually just my arms are exposed to the sun], my Vitamin D level was considered low. McDougall reports on two research studies testing the Vitamin D levels of people living in Hawaii with average sun exposure of 29 hours per week in one study [the other study didn’t mention exposure time], between 44% and 51% of the research participants had blood levels of Vitamin D below what is considered acceptable. If people in Hawaii don’t tend to have ‘normal’ blood levels of Vitamin D and they spend quite a few hours exposed to the sun, what does this mean? We’ll look at this in more detail.

My doctor, who does not recommend such things lightly, suggested taking a Vitamin D oil supplement, which I did. I have been taking the recommended amount of Vitamin D oil for over a year and a half now. Unfortunately, I haven’t had my level checked recently, so I don’t know if my blood level of Vitamin D has been positively affected by supplementation. Also, some researchers believe that the level reported to be ‘normal’ for Vitamin D in blood tests may currently be too high. For example, according to McDougall, the current standard or level for Vitamin D for normal values [as of the publication of his book in 2012] is 30 to 80 ng/ml. McDougall believes, however, that 20 ng/ml is adequate, based on several studies he cites. Due to these and other factors, I am now re-thinking supplementation of this vitamin after reading three well-researched and documented books: The China Study by Campbell and Campbell, Whole by Campbell and The Starch Solution by McDougall and McDougall.

It’s complex

One of the problems with suggesting supplementation [as I’ve noted in earlier articles] is that it is based on ‘reductionist science’ – meaning that researchers focus on one component of a food or a nutrient at the expense of all others. This has been done with many nutrients: Vitamin E, Vitamin B, Selenium, Vitamin C, and many others. I’ll write an article on Vitamin E later, but after reading Whole, I discovered that the original research studies suggesting that Vitamin E supplementation might help reduce heart attacks was flawed, and, furthermore, later research found that Vitamin E supplementation might actually increase heart attacks! As Campbell and Campbell discuss in The China Study, the mechanisms and metabolism of various nutrients in our bodies is complex, and often by studying only one component of a nutrient, the complexities are not taken into account and the effects of the one nutrient may be exaggerated or lost in translation of the details or complexities. Campbell and Campbell note that Vitamin D IS affected by the foods we eat, but not in the way that other vitamins are. They describe how certain ‘foods’ can cause Vitamin D to be suppressed, and that these ‘foods’ turn out to be animal proteins, as well as excessive calcium [like enhanced dairy products] (p. 180-81). [Not only is Vitamin D affected by animal protein and dairy intake, but so is calcium; dairy products tend to leach calcium out of bones; more on that later!] Campbell and Campbell remind us that Vitamin D formation in the body, like all other nutrients, is a complex web of coordinated chemical and biological reactions; “a multitude of reactions working together in so many ways” (p. 181). McDougall further reinforces that the media hype of the lack of Vitamin D in so many Americans, especially those living farthest from the equator, are at greater risk for common diseases such as heart disease, stroke, type 2 diabetes, common cancers, and multiple sclerosis (p. 160). However, a very important fact is missed with all the hype about low Vitamin D levels: “as people move farther from the equator, they eat fewer plant foods and more animal foods. Sunshine plays a big part in overall health, but a small part in the prevention of common Western diseases. Vitamin D supplements will not cure these diseases” (p. 160).

What is best way to get enough Vitamin D?

So, depending on whether you choose to follow the current normal levels of Vitamin D, or choose to follow McDougall’s recommendation of 20 ng/dl, what might you do if your level is even below the 20 ng/dl?

First, McDougall suggests that if your level is found to be below 20 ng/dl, he would have it re-tested to be sure there was no lab error. If it is still under 20 after the re-test, he recommends spending more time in the sun and test again before taking Vitamin D supplementation, which he thinks could even be dangerous! Second, if it is difficult to spend extra time in the sun, McDougall recommends tanning beds; he thinks they are the second best methods to boost Vitamin D. So, if you live in an area where getting enough sunlight to improve your Vitamin D levels, then spend an appropriate amount of time, similar to the time recommended to be outdoors, in a tanning bed – but don’t overdo it! As McDougall notes, “when used appropriately, like sunshine, tanning beds can safely prevent or reverse Vitamin D deficiency” (p. 162). Supplementation, he believes, is the choice of last resort, as it can lead to imbalances, and may actually hurt bones. McDougall notes that a “major research article in the May 2010 Journal of American Medical Association showed that a large dose of Vitamin D given to elderly women result in more falls and 26% more fractures than in women taking a placebo” (p. 162-3). Thus, Vitamin D supplementation may actually be a contraindication for some, and this needs to be studied more.

In conclusion, according to experts, exposing yourself to the sun every couple of days for up to an hour or so is recommended to maintain appropriate Vitamin D levels. If this isn’t possible, a tanning bed is a second option. Supplementation may be a last resort, but it may also lead to problems. So, get out in the sun and enjoy the outdoors! :)

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Is DHA Supplementation Necessary for Vegetarians, Vegans or Raw Fooders?

6/11/2014

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By Willow Aureala

[Note: this article relates to adults, not children]

A few years ago, I came across an article, somewhere on the internet, about DHA and that it may be low or deficient in a vegan, raw food diet, or perhaps even in a vegetarian diet. So, I was reading about this fatty acid, and I came to the conclusion, at that time, that I would do well to add some into my nutritional plan. I did some additional research about essential fatty acids, the different forms of essential fatty acids, and found that there was one company at the time, DEVA, who sold a DHA supplement that was for vegans [sold in vegan capsules and made from algae; most DHA supplementation comes from fish oils and is sold in gel caps, which are not vegan]. However, I decided that the DEVA product was too expensive, and decided to try using flaxseed oil [as flaxseed oil was also recommended for essential fatty acids for vegans/vegetarians], but gave that up after a while, partially because I didn’t notice any difference [although now I know that this isn’t relevant; more on that below], and partially due to cost. However, I recently came upon another article about DHA and decided to investigate it using peer-reviewed scientific research, rather than just reading about it on the internet from suspect sources.

I do want to reveal that examining DHA and essential fatty acids in an article is using ‘reductionist’ research [examining individual components outside of the whole], which Dr. Campbell, one of my nutrition heroes, warns about in his book Whole. As revealed in his book Whole, an apple’s nutrients work quite differently in the body when eaten whole, as compared to breaking down its components and making them into supplements, and this may be the same for other things such as DHA. But, for now, DHA seems an important topic for a healthy raw vegan diet, so until I have additional information that causes me to change my mind, this article provides the current state of the art in research on the topic. It may well be that vegans or raw food vegans can get enough of the ‘good’ beneficial essential fatty acids in a well-rounded diet, and that we don’t need to worry or wonder about ‘elements’ such as minerals, vitamins, and essential fatty acids. But, it is helpful to have a good understanding of these nutritional topics, so I will forge ahead in this article on DHA.

To understand DHA, we need to know a bit about essential fatty acids.

Essential fatty acids are named because they are ‘essential’ [we can’t live without them and our bodies don’t make them] and our bodies need them to do other things. Essential fatty acids are also referred to as PUFAs: polyunsaturated fatty acids, and researchers report that long-chain PUFAs are more beneficial than short chain fatty acids. Omega-3 (n-3) is considered an important PUFA. Long-chain PUFAs are in such things as fish and algae, and have been found to have positive effects on blood fat and heart function (2). Researchers have found that vegetarians and vegans tend to be deficient in long-chain n-3 fatty acids, in particular EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), as these are found more in animal sources (especially fatty fish but also eggs and seaweed) than plant sources (1; 5). Welch et al found, however, that the differences were not as large, between meat-eaters and non-meat-eaters, in the amount of n-3 PUFAs, indicating that perhaps a conversion of ALA to DHA is higher than was thought before (2010 p. 1040). ALA (alpha-linoleic acid) is another essential fatty acid. ALA is found in a variety of foods, such as walnuts, flax seed, hemp seed, rapeseed [canola] oil, soya and some leafy green vegetables. ALA can be converted in the body into EPA and DHA, but this may require a large amount of ALA in order to produce [or convert via enzymes] more long-chain DHA and EPA (5, p.1040-41). However, one research article found that increased supplementation of ALA increased EPA but not DHA in blood plasma levels (4, p. 137). Also, Sanders wrote that “small amounts of preformed [I’m guessing he meant supplementation with DHA] DHA (as low as 200 mg) result in a large increase in the proportion of blood lipids in vegetarians and vegans” (2009, p. 137). Similarly, a study by Wu et al (2006) found that supplementation with DHA increased the levels of DHA and EPA, as well as decreasing cholesterol (which is also a good thing) (p. 386). So, this means that taking a DHA supplement does increase plasma levels of DHA; the question remains, however, is this increase meaningful and necessary to maintain good health? Sanders also points out that “there is no evidence of adverse effects on health or cognitive function with lower DHA intake in vegetarians” (2009, p. 137).

Another issue is that converting ALA to EPA can be negatively affected due to ‘competition’ when omega-6 PUFAs are ingested as enzymes compete for conversion (5, p. 1041). This leads to the concern over intake of too much omega-6 fatty acids that I’ve seen in discussions and articles on the topic of omega-3 and omega-6 fatty acids.

So, what should a vegetarian, vegan or raw food vegan person do about DHA and supplementation, if anything?

Dr. John McDougall reports on some of the same research I've reviewed above in his book The Starch Solution and comes to the conclusion that humans get plenty of DHA from plant sources.

Jack Norris, RD, has a recommended supplementation program for vegans, if one decides to supplement:

·       To get the same or similar levels of DHA in the diet as meat-eaters or fish-eaters, take a DHA supplement with 300 mg per day; OR

·       To ensure that one likely has an adequate amount of DHA in case one’s body isn’t making enough, supplement with 200-300 mg every two to three days [the insurance option].

·       Those over 60 years of age would probably do well to supplement with 300mg per day of DHA.

·       Avoid omega-6 oils: reduce or cut out oils such as corn, soy, safflower, sunflower and oils labeled ‘vegetable oils’ and sesame oil as these contain higher amounts of omega-6 oil. Use instead olive, avocado, peanut or canola oil [although some believe that canola oil is very bad for people to use]. If you cook, only cook canola oil for short periods of time with low heat.

·       Add some ALA to your diet. Include about 0.5 g of uncooked ALA daily, which would be the equivalent of: 1/5 ounce of English (not black) walnuts (about 3 halves); ¼ tsp flaxseed oil; 1 tsp canola oil; or 1 tsp ground flax seeds. [Another source also suggested 1 TBSP of chia seeds.] I like to grind the flax seeds and put them on my salads or other evening meal. They could also be included in smoothies.

Conclusion

While we have limited data at the present, probably a good combination of the above would be to supplement with an algae-based DHA capsule [or, DHA is also available as an oil in a dropper delivery system] every 2 to 3 days or so; eat a few walnut halves, add flaxseed oil or ground flaxseeds to one’s smoothies or evening meals every day or every other day; and avoid the omega-6 oils, at least until we know more about DHA levels (and other essential fatty acids) in vegetarians, vegans and raw fooders.

(Norris also cautions that “too much” omega-3 can cause bruising and bleeding in some people, and suggests consulting a professional if this is a concern.)

[you can read more DHA and essential oils on Jack Norris’ website: http://veganhealth.org/articles/omega3 ]

References

1.     Lu, SC; Lu, WH; Lee, CA; Chou, HF; Lee, HR; Huang, PC. 2000. LDL of Taiwanese vegetarians are less oxidizable than those of omnivores. Journal of Nutrition, 130, 1591-1596.

2.     Mori, T.A. and Beilin, L.J. 2001. Long-chain omega-3 fatty acids blood lipids and cardiovascular risk reduction. Current Opinion in Lipidology, 12, 11-17.

3.     Norris, Jack April 2014. Omega-3 fatty acid recommendations for vegetarians. Retrieved from: http://veganhealth.org/articles/omega3

4.     Sanders, Thomas A.B. 2009. DHA status of vegetarians. Prostaglandins, Leukotrienes and Essential Fatty Acids, 81, 137-141.

5.     Welch, A.A; Shakya-Shresthra, S.; Lentjes, Marleen; Wareham, Nicholas; Khaw, Kay-tee. 2010. Dietary intake and status of n-3 polyunsaturated fatty acids in a population fish-eating and non-fish eating meat-eaters, vegetarians, and vegans and the precursor product ratio of alpha-linoleic acid to long-chain n-3 polyunsaturated fatty acids: results from the EPIC-Norfolk cohort. American Journal of Clinical Nutrition, 92, 1040-1051.

6.     Wu, WH; Lu, SC; Wang, TF; Jou, HJ; and Wang, TA. 2006. Effects of docosahexaenoic acid supplementation on blood lipids, estrogen metabolism, and in vivo oxidative stress in post-menopausal vegetarian women. European Journal of Clinical Nutrition, 60, 386-392.

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Longevity Supplementation?

Vitamin D Supplementation - Is It Worth It?

Is DHA Supplementation Necessary for Vegetarians, Vegans or Raw Fooders?

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