Athletes are encouraged to take protein for the main reason it increases muscle protein synthesis. But higher protein diets may also play a role in fat burning. A recent report from the Netherlands concluded that there is a connection between increasing protein intake and fat burning, and that such an effect promotes favorable effects on body composition. Men and women with normal weight were randomized into two groups.
The control group consumed 59g of protein (from regular food) per day for three months. The higher protein group consumed 80g of protein (59g from regular food plus 21g from whey and casein protein) per day for the same length of time. The diets all contained adequate calories so that weight remained stable.
After three months, body composition remained unchanged in the control group. However, the higher protein group lost 2.6 pounds of body fat and gained 3.3 pounds of lean body mass. The researchers also determined the subjects' maximal rate of fat burning during exercise. The higher protein group increased this rate by 16%, whereas the control was unchanged.
These findings confirm other studies showing that diets higher in protein improve body composition by promoting maintenance of lean body mass and loss in fat mass. This study is unique as it was conducted with individuals with normal weight who were not restricting calories.
In summary, increasing protein intake beyond the recommended dietary allowance is associated with increased fat oxidation and decreased fat mass.
The Journal of Strength & Conditioning Research; 2011 Jan, Vol. 25, No. 1,51-60
Daily Multi Vitamin Use Lowers Heart Attack Risk by 41%
The results of a study published in the American Journal of Clinical Nutrition provides evidence that taking a multi vitamin can have a critical impact on heart disease risk. Women who took a high potency multi vitamin over a 5 year period were found to lower their risk of a heart attack by 41% compared to women who didn`t supplement. These results demonstrate the importance of proper nutrition to our health.
Magnesium Can Reduce The Risk Of Diabetes
For 20 years, doctors followed 4,497 Americans, aged 18 to 30, who did not have diabetes at the start of the study. Researchers measured magnesium levels in the diet, as well as signs of inflammation and insulin resistance. Compared to those with the lowest levels of magnesium, people with the highest levels were 34 percent less likely to develop diabetes and were much less likely to have inflammation or insulin resistance, two factors that raise chances for many diseases.
Reference: Diabetes Care; 2010 Dec, Vol. 33, No. 12, 2604-10
Vitamin D may help control diabetes
In a vitamin D study, doctors examined the medical charts of 124 type 2 diabetics, aged 36 to 89, who were receiving specialty diabetic care at an outpatient clinic.
Even though participants had regular primary care before entering the clinic, 91 percent were deficient or low in vitamin D at their first visit, and only 6 percent were taking a vitamin D supplement. Researchers also found that elevated blood sugar levels trended lower as vitamin D levels rose.
Study authors said primary care providers, who diagnose and treat most type 2 diabetes, should regularly screen for vitamin D levels and supplement with vitamin D to improve diabetes health outcomes.
Reference: Science Daily; 21 June, 2010
Low vitamin D levels linked to depression
Researchers in one study measured vitamin D levels and symptoms of depression in 7,970 Americans, aged 18 to 39. Half of all participants had low levels of vitamin D, and 20 percent were deficient, with vitamin D levels of 50 nanomoles per liter of blood or less.
Those with good levels of vitamin D, 75 nanomoles of vitamin D per liter or more, were 46 percent less likely to be depressed compared to those who were deficient. Doctors don't know if depression causes or results from low vitamin D, and encourage early vitamin D testing as well as taking vitamin D supplements.
Reference: International Archives of Medicine; 2010, \bL 3, No. 29, Electronic Prepublication
B-complex improves mind and mood in men
Researchers in one study said the central nervous system needs B-complex vitamins in particular to function well. Doctors measured diet, lifestyle, mood and mental performance in 210 healthy men, aged 30 to 55, at the start and end of the study.
Each day, the men took a placebo or a supplement containing high-dose B-complex vitamins: 15 mg of Bl, 15 mg of B2, 10 mg of B6, 10 mcg of B12, 150 mcg of biotin, 400 mcg of folk acid, 50 mg of nicotinamide, 23 mg of pantothenic acid, plus 500 mg of vitamin C, 100 mg of calcium, 100 mg of magnesium, and 10 mg of zinc.
After 33 days, while the placebo group had not changed, the B-vitamin group had improved mental health ratings, felt less stress and more vigor, and tended toward a better mood overall compared to the start of the study. In a 60-minute mental task test, while the placebo group did not change from the start of the study, the B-vitamin group performed with more speed, accuracy and less mental fatigue.
Reference: Psychopharmacology; 2010, July, Vol. 211, No. 1
Kids with higher levels of B vitamins had less depression
In a B-vitamin study, researchers measured the diets and symptoms of depression in 6,517 girls and boys, aged 12 to 15. About two boys in 10 and three girls in 10 had depressive symptoms. Compared to those with the lowest levels, girls and boys with the highest levels of folate had about 40 percent fewer depressive symptoms.
Girls and boys who consumed the most vitamin B6 had 27 percent fewer depressive symptoms, and girls who got the most riboflavin had 15 percent fewer symptoms, compared to those who got the least of these nutrients.
Reference: Psychosomatic Medicine; 2010, Oct, Vol. 72, No.
Folate may increase LDL cholesterol particle size
The "bad" cholesterol, LDL, comes in large JL and small particles. Large LDL particles are relatively benign, but small LDL particles can more easily oxidize and stick to artery linings, forming hardened plaques. Doctors wanted to explore a link between nutrients such as B vitamins and LDL particle size.
In one study, researchers measured blood fats and folate levels in 255 hospital workers. Scientists found a strong link: as blood levels of folate rose, LDL particle size increased; HDL, the "good" cholesterol, also increased; and triglycerides decreased.
Doctors believe folate may help enhance and control LDL particle size, reducing chances of hardening of the arteries.
Reference: Journal of Atherosclerosis and Thrombosis; 2010 Dec 26, Vol. 17, No. 12
Magnesium reduced chances of fatal heart attack
Magnesium helps the heart maintain its normal rhythm. Doctors in one study measured the diets of 88,375 women who were disease-free at the start of the study, and followed up for 26 years.
Researchers also measured blood levels of magnesium in 99 women who had a fatal heart attack during this time, and compared them to 291 women in the study of similar age, ethnicity, smoking habits, and cardiovascular condition who did not have a heart attack.
Women with the highest magnesium levels were 37 percent less likely to have a fatal heart attack than those with the lowest levels. Scientists also found a direct link: each 0.25 mg increase in magnesium per deciliter of blood meant a 41 percent lower chance of heart attack.
Reference: American Journal of Clinical Nutrition; 2011, Vol. 93, No. 2,253-60
Omega-3s reduced heart failure
In one study, researchers measured the diets of 36,324 women, aged 48 to 83, who had no history of heart failure, heart attack, or diabetes at the start of the study.
After nine years of follow-up, compared to women who did not eat fatty fish, those who ate two servings of fatty fish rich in omega-3s per week were 30 percent less likely to have heart failure. Those who ate one serving were 20 percent less likely, and those who ate less than one serving of fatty fish per week were 14 percent less likely to have heart failure.
Reference: European Journal of Clinical Nutrition; 2010 June, Vol. 64, No. 6
Vitamin D helps lower blood pressure
In a long-term blood pressure study, researchers measured vitamin D blood levels in 559 Michigan women, and then took annual blood pressure readings.
Compared to premenopausal women who were deficient in vitamin D at the start of the study, premenopausal women with normal vitamin D levels were 67 percent less likely to develop high systolic blood pressure 15 years later.
Reference: American Journal of Hypertension; 2010 NovlS
Fight against childhood eczema
Eczema is a type of skin allergy or sensitivity. In one study, researchers measured blood levels of vitamin D and eczema symptoms in 36 children. Children with the most severe eczema had insufficient levels of vitamin D. Scientists also found a strong link: as vitamin D levels increased, the severity of eczema symptoms decreased.
Reference: British Journal of Dermatology; 2010, Nov 18
Flaxseed oil soothes and protects skin
The outer layer of skin is a barrier of dead, protein-rich cells and fats that keep moisture in and irritants out. When the barrier breaks, the skin becomes dry, inflamed and sensitive.
In one study, 13 women took a daily oral flaxseed supplement or a safflower oil placebo. After 12 weeks, compared to placebo, women in the flaxseed group had skin that was less sensitive to irritation, smoother and more hydrated.
Reference: Skin Pharmacology and Physiology; 2011, Vol. 24, No. 2, 67-74
Antioxidants help ease severe psoriasis
In psoriasis, skin cells rapidly reproduce to form red, dry, thickened patches of inflamed skin. In one study, 58 people were admitted to the hospital emergency room with an arthritic type of psoriasis of the skin and joints, or another type that affects the skin over most of the body surface.
Both groups got conventional psoriasis treatment plus an antioxidant supplement containing 50 mg of coenzyme QIO, 75 IU of vitamin E, and 48 mcg of selenium per day, or a placebo.
After 33 days, compared to placebo, the antioxidant group with arthritic psoriasis had 45 percent lower symptom severity scores, and the antioxidant group with major skin-surface psoriasis had 37 percent lower symptom severity scores.
Reference: Nutrition; 2009 Mar, Vol. 25, No. 3
Pycnogenol eased symptoms of tinnitus and improved blood flow to the ear
Researchers in one study said that impaired blood flow to the ear may be one of the main causes of ringing in the ears known as tinnitus. Doctors examined 82 people with mild to moderate tinnitus that began for no apparent reason and had persisted in one ear for at least two weeks. Participants were not dizzy and did not have significant hearing loss.
Twenty-four people took 150 mg of Pycnogenol per day, 34 took 100 mg of Pycnogenol per day, and 24 took no treatment. The three groups were similar in sex and age.
After four weeks, while there were no changes in the non-treatment group, both Pycnogenol groups had much better blood flow to the ear and reported far less severe symptoms. The higher dose group improved more in both measures than the lower dose group.
Reference: Panminerva Medica; 2010, VoL 52, No. 2, Supplement 1,63-7
Personal Comment:
These new studies just confirm how important it is to use supplements in today's world. The right supplements and fresh healthy foods can make a huge difference in your health. Always use whole food supplements for the most effective results. At the very least you must take a good quality whole food multiple vitamin. Add in a fish, flax or cod liver oil supplement. Add vitamin D in the months that you do not get at least 20 minutes of direct, strong sun exposure every day over most of your body (that means most of the year here in the Northwest).
It is important to remember that some vitamins are fat-soluable and must have fat to be used by your body. That is why vitamins are often recommended to be taken with food. Not to mention that the regular store bought big-chain synthetic vitamins also make most people sick when taken on an empty stomach. Whole food vitamins do not cause the same sick feeling when taken without food, but you should always take some fish oil with your vitamins to make sure you will be able to utilize the fat-soluable A, D, E and K vitamins.
Send me an email if you need more specific vitamin information or recommendations.
Until next time, stay healthy and happy
JD Roma
The information on this blog is provided for educational purposes only. It is not a substitute for professional medical care, and medical advice and services are not being offered. If you have, or suspect you have, a health problem you should consult your physician (preferably a Naturopath).
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