FAQ - Supplements/Vitamins

Supplements/Vitamins

Several years ago, the normal dosage recommended was 3 - 5 milligrams. A recent study reported at Endocrine Society's Annual Conference stated at totally different amount . . . 1/3 of a milligram (or 300 micrograms). At this level, they saw a decrease in nightmares and/or the "hangover" effect that occurred at higher dosages. Nature's Way brand puts out a 500mcg sublingual product that may be a good choice.

Please let me know the benefits, if any, of Colostrum.

The immune system enhancing effects of Colostrum. Colostrum (the supplement is actually derived from cows, but it is nearly identical to that produced by women) is the breast fluid produced within the first 30-40 hours after delivering. Studies have shown its effectiveness against fungal infection, diarrhea and possibly ulcers. It seems to be especially effective for those with chronic disease. Some believe it also has a strong potential as an anti-aging supplement as well. Colostrum produced in New Zealand is recommended because of their high quality and strict farming laws. Look for organic, pasteurized Colostrum.

Have you ever heard of a link between a vitamin deficiency and gallstones?

A recent study in the Archives of Internal Medicine reported a link between Vitamin C deficiency and gallbladder disease. The study of 13,000 men and women replicated the results of earlier studies in both humans and animals. The National Academies Institute of Medicine recommends a daily limit of up to but not exceeding 2,000 mg/day. Of course, other notable researchers such as Dr. Linus Pauling have shown positive heath effects when consuming more than this as well.

I've tried a variety of supplements including pharmaceuticals and St. John's Wort for depression with no positive results. A friend told me about DHEA. Is it effective?

A recent report in the Archives of General Medicine says yes, but this is the first study I've seen to show DHEA (a hormone supplement) as being effective against depression. The dosage used was 90 mg. daily, which showed significant improvement in the group taking it even if they had not shown a positive response to other treatments. Check with your doctor first as we still don't know the long-term effects of DHEA supplementation. Continue to look at journaling, meditation and exercise as important components of overcoming depression.

Several months ago you reported on a study being done with Omega 3 fatty acids and depression. Please advise the dosage to take.

A study completed at Harvard Medical School recently proved that these Omega 3 fatty acids (EPA & DHA) from fish oil were as effective as pharmaceutical antidepressants in the fight against depression. This really is fantastic news. Dr. Carol Locke, who is a member of the faculty at Harvard, also described the positive effects of Omega 3 fatty acid therapy for those who suffer from manic/depression or Bipolar disorder. The recommended dosage was 14 grams of fish oil capsules per day with a split of 7 grams in the A.M. and 7 grams in the P.M. (This works out to 14 capsules per day with a reputable company product like MAX-EPA from Nature's Way, 1-800-9-NATURE). For more information on this study, call 1-888-57-OMEGA.

A lot of interest in the herb Kava these days. Why would one take it? How much each day?

The standardized extract of the Kava root is mainly used for anxiety and insomnia. Cultivated in the South Pacific, the herb is used as a celebratory tonic there that causes a relaxed yet alert response for the person drinking it. Many studies in Europe have concluded that it can be as effective as drugs like Vallium at reducing anxiety without negative side effects or the possibility of addiction. The recommended dosage of Kava in a standardized extract capsule is 100 mg three times/day. Do not consume Kava if you are pregnant or currently taking antidepressant or antianxiety drugs. For more information on Kava, check out the Encyclopedia of Natural Medicine by Michael Murray, Prescription for Nutritional Healing by James & Phyllis Balch or Kava by Ray Sahelian. Remember that the causes of anxiety are usually multifaceted. I recommend journaling of your day, what events preceded the sensation of anxiety, a close review of your exercise, eating and meditation/prayer routines. Another source of information is From Panic to Power by Lucinda Bassett.

The new rage in supplements seems to be Sam-e. What is it taken for?

While many supplements die in the marketplace almost as quickly as they are introduced, Sam-e (a naturally occurring substance in our bodies, S-Adenosylmethionine) has been studied in Europe for the past 20 years. Its current use as an antidepressant has been bolstered by research showing that it aids in the production of brain chemicals such as dopamine and seratonin. Dr. Richard Brown from Columbia University recommends Sam-e for mild to moderate cases of depression due to its quick action and lack of negative side effects. Sam-e has also been successfully used to treat arthritis by rebuilding cartilage and may be helpful with fibromyalgia and some liver diseases. For more information, check out the new book SAMe: S-Adenosylmethione: The European Arthritis and Depression Breakthrough by Grazi and Costa (800-634-1380). Always check with your doctor prior to stopping any medications you may currently be taking. And remember that the cause of depression is multifaceted . . . which means the cure in multifaceted, too.

Bendes psyllium fiber, do you recommend other fiber supplements and which ones?

For the top benefits of fiber from a supplementation perspective, along with psyllium I recommend oat and wheat bran. Oat bran, a soluble fiber is excellent for heart health, decreasing cholesterol, etc. and wheat bran, an insoluble fiber is wonderful for our intestinal health as it helps move food through the digestive tract and out of the body. These two fibers can be added to cereal or mixed in protein shakes. Start with a few tablespoons of each and then work your way up to 1/3 cup of each per day. One-third cup of oat bran will supply about 8 grams of fiber and the same amount of wheat bran will give you approximately 10 grams of fiber. This one addition to your diet will put you well on your way to the recommended 30-50 grams of fiber daily. The average American still only consumes about 12 grams of fiber daily.

What do you think about creatine as a supplement for enhancing my weight training sessions? I'm a woman, 41 years old.

Creatine is definitely the hottest physique enhancing supplement to come down the road in a long time. As of today, with all of the research done on this product, I have yet to see any problems that have arisen. The big question, though, that has not been answered is, "Are there any side effects for someone using creatine daily for years?" No answer here yet, so most experts recommend "cycling" on and off creatine — take the recommended 5 gms/day for 30-60 days, then take a creatine vacation for 60-90 days, and repeat. Creatine seems to enhance muscular strength and size (to some extent through the retention of water in the muscle cells). I believe this is beneficial for men and women who are on a strong strength training program. Most recent research even shows creatine's benefit for enhancing the strength in simple motor movements for those with Amyotrophic Lateral Sclerosis (Lou Gehrig's Disease, ALS) for activities as simple, yet as important, as lifting a fork to one's mouth. Another recent study at the University of Massachusetts showed creatine supplementation lessened leg fatigue in men over 60. Less leg fatigue may then even encourage people to do more physical activity. Overall, those who combine creatine with strength training will probably see an increase in strength and muscle size, which may then assist in helping the body to burn more calories as well. For more information, check out the book Creatine: Nature's Muscle Builder by Dr.Ray Sahelian, and monthly body building magazines like Muscle & Fitness and Muscle Media 2000.

Could you give me your favorite supplements for two areas: high blood pressure and intestinal health?

First, I urge individuals to discuss herbal supplementation with their physician if they currently are on any medications. For high blood pressure, I recommend Garlic, Co-Enzyme Q10 and Hawthorne Berry (along with lifestyle changes) and daily meditation. For intestinal health, L-Glutamine, Aloe Vera Juice and Pro-Biotic supplements (acidophilus, etc.). Check out the books Staying Healthy with Nutrition by Elson Haas and the Encyclopedia for Nutritional Supplements by Michael Murray.

Please advise on the best supplements to protect the brain during the aging process.

I believe the best supplements to take as a preventative (and possibly even during the decline of mental functioning) are:

Phosphatidyl Serine (100-300 mg per day)
Ginkgo Biloba (60-120 mg per day)
Grape Seed Extract (100-150 mg per day)
Vitamin C (1,000-4,000 mg per day)

Two of the best books on the market that I would highly recommend are Brain Longevity by Dr. Dharma Singh Khalsa and The Memory Cure by Thomas Crook.

Recently you discussed the top selling herbal supplements for the past year. What were they and can they all be taken daily?

According to the Nutrition Business Journal, the top five best selling herbs in order are: Echinacea, Ginseng, Gingko Biloba, Garlic and St. John's Wort. Of these listed, Echinacea, in most cases, should probably only be taken at the first signs of a cold or flu and continued for up to two weeks. Most experts recommend Ginseng to be used continuously for one-two months followed by 30 days of abstinence.

What was the name of that book you regarded as "the Bible" on herbology?

There are so many excellent herbal books -- several of my favorites are The Healing Power of Herbs by Michael Murray N.D., Herbal Prescriptions for Better Health by Donald Brown, N.D., and The Scientific Validation of Herbal Medicine by Daniel Mowrey, Ph.D.

I am writing regarding the herb Yohimbine for sexual impotence. Can you share any info?

Many physicians believe this herb to be highly effective in helping men with chronic sexual dysfunctions like impotence. A study in the Journal of Urology showed that men who had suffered from impotence and took a Yohimbine supplement had an improvement rate of 81% compared to a control group. Some herbal experts caution the use of this supplement for men who suffer from anxiety, kidney problems, low or high blood pressure and anyone being treated for depression. Another supplement that may assist you is Ginkgo Biloba, due to its ability to enhance blood flow to the extremities.

I heard you mention a product called "Focus" for treatment of ADD. Where can this product be found?

"Efalex Focus" is produced by the Efalex Company. Dr. Jacqueline Stordy is the lead researcher on this product showing its effectiveness in treating ADD, ADHD and Dyslexia, as well as some eye disorders like night blindness. You can write to Dr. Stordy at the University of Surrey, School of Biological Sciences, Guildord, GUT 5XH, United Kingdom. Focus can be ordered by calling 1-800-962-8873.

I have this horrible ringing in my ears and doctors have put me on several antihistamines, which did nothing. Is there anything else I might try?

According to many herbal experts, a standardized ginkgo biloba extract has been a godsend for many people suffering from (1) tinnitus (ringing in the ears), (2) memory loss, and (3) unfocused thinking. Look for a standardized product. Follow the recommendations, usually beginning at 120mg and working up to a maximum of 240mg/day. Check with your doctor if you are currently taking any blood thinning medication.

Recently, you had a guest on your show who had cancer of the jaw and used herbal teas for a cure. What was the name of the book mentioned?

The book is Killing Cancer by Sir Jason Winters.

I am interested about the use of the herb St. John's Wort in the management of depression. How can I be assured of receiving a consistent, effective dose from one capsule to another?

A detailed book on St. John's Wort is Hypericum and Depression, Bloomfield et al. The only way to ensure receiving the potency necessary is to purchase a standardized extract from an extremely reputable herbal supplement manufacturer. Also, remember working through depression may incorporate uncovering issues in our lives that we have failed to work through. Care of the Soul by Thomas Moore is a wonderful book. Our book, Phoenix Soul is helpful as well. It is my personal writings that came out of my own struggle with depression. Also, consider working with a counselor/therapist.

You had recently mentioned a substance used to fight depression that I had never heard of. I think you called it one of the amino acid products. Could you revisit this?

The amino acid I spoke of was DLPA — or phenylalanine. DLPA is a combination of the two forms of phenylalanine: L-phenylalanine and D-phenylalanine. DLPA may work by allowing endorphins, or "feel good" chemicals to accumulate in the brain, thereby reducing depression in some individuals. A recent article in Let's Live magazine (Nov. 1998) quoted a practitioner who has had a success rate of 80% with patients put on this supplement. Remember, however, that depression must be treated holistically — examining our lifestyle habits . . . food, sleep, relaxation, supplementation, how we deal with (or don't deal with) relationships at home and at the workplace, exercise and our own self acceptance. There is no one shot answer to alleviating depression.

Could you suggest an alternative to prescription medication for migraines?

There are many factors that can trigger migraines: certain perfumes, tobacco smoke, anxiety, as well as psychological facts described well in Joan Borysenko's book Minding the Body, Mending the Mind. Foods such as nuts, cheese, alcohol, products containing caffeine, MSG, Nutrasweet and convenience meats can also be culprits. Remedies include biofeedback, relaxation tapes No More Stress, and meditation can all reduce the severity of these attacks. The herb feverfew can be used as a preventive supplement if taken regularly. Studies have shown a dramatic reduction in the frequency and severity of migraine headaches with those taking feverfew daily. Mygrafew, available in health food stores, is one extract proven effective in the treatment of these headaches. Some believe the addition of ginkgo biloba to feverfew is the "state of the art" in the treatment of migraines. Also, check out the book Herbal Prescriptions for Better Health by Donald Brown.

I am a 55 year old woman who has been taking medicine for hypertension for about two years. I feel that my doctor prescribed medication too quickly as my blood pressure wasn't that high in the beginning. What can I do to improve my health and reduce my blood pressure without medication?

The following supplements are some of the best natural alternatives available for heart health: hawhtorne berry, garlic, CoQ10 (1-800-9-Nature). You should speak with your physician before discontinuing any medication. My favorite technique for lowering high blood pressure is transcendental meditation. A study funded last year by the National Institute of Health proved transcendental meditation to be as effective as any medication at decreasing high blood pressure (for info. on transcendental meditation call 800-888-5797).

Could you describe the different supplements that would help: 1) Osteoarthritis and 2) Rheumatoid Arthritis? You speak of these regularly and I keep forgetting to write the answers down.

For Osteoarthritis, where joint cartilage has been damaged,there can be swelling accompanied by pain. Try Glucosamine or Hydrochloride Sulfate for 90 days. If relief does not come, try the Glucosamine/Chondroitin combination — 500 mg three times a day is usually recommended.

For Rheumatoid Arthritis, in which the body's immune system attacks tissues within the joint causing inflammation and "hot" joints, try Fish Oil capsules. Up to six capsules of fish oil per day can be taken, or you may try two tablespoons of Flaxseed Oil. The spice Curcumin has shown to be extremely beneficial as well at dosages around 600 mg twice a day.

Do you know of any natural treatments for periodontal disease?

I recently came across an amazing toothbrush that may help stop the progression of or even prevent the recession of gum lines. The Sonicare is an electric toothbrush that can remove plaque below the gum line, which may reverse gingivitis and shrink periodontal pockets. It is guaranteed for three months, so you have nothing to lose. I've used many different models of electric toothbrushes over the years and this by far is the best. To order, call 1-800-682-7664. I also highly recommend the supplement COQ₁₀ 60 mg once or twice a day, which has been shown in some small studies to halt this disease. To order, call 1-800-962-8873. Also, be sure to have regular teeth cleanings two or three times a year and floss daily. If you do not have any gum related problems, I would still recommend following all of the information presented here for prevention purposes.