Search

Vitamin D supplements can keep bones strong – but they may also have other benefits to your health

<a href="https://theconversation.com/profiles/martin-hewison-1494746">Martin Hewison</a>, <a href="https://theconversation.com/institutions/university-of-birmingham-1138">University of Birmingham</a> Most of us don’t worry about getting vitamin D when the weather’s warm and the sun is shining. But as winter approaches, accompanied by overcast days and long nights, you may be wondering if it could be useful to take a vitamin D supplement – and what benefit it might have. During the summer, the best way to get vitamin D is by getting a bit of sunshine. Ultraviolet rays (specifically UVB, which have a shorter wavelength) interact with a form of cholesterol called <a href="https://www.ncbi.nlm.nih.gov/books/NBK278935/">7-dehydrocholesterol</a> in the skin, which is then converted into vitamin D. Because vitamin D production is dependent on UVB, this means our ability to make it <a href="https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/#:%7E:text=From%20about%20late%20March%2Fearly,enough%20vitamin%20D%20from%20sunlight.">declines in the winter months</a>. Vitamin D production also <a href="https://pubmed.ncbi.nlm.nih.gov/24494042/">depends on where you live</a>, with people living nearer to the equator making more vitamin D than those living nearer the poles. Vitamin D deficiency is a <a href="https://assets.publishing.service.gov.uk/media/5a804e36ed915d74e622dafa/SACN_Vitamin_D_and_Health_report.pdf">problem in the UK</a> during the winter months. This is due to its northerly position and cloudy weather, and lack of time spent outdoors. One study of over 440,000 people in the UK found that <a href="https://pubmed.ncbi.nlm.nih.gov/33309415/">18% were vitamin D deficient</a> during the winter months. Vitamin D deficiency was even higher in certain ethnic groups – with the data showing 57% of Asian participants and 38% of black participants were vitamin D deficient. This is because the melanin content of skin determines a person’s ability to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946242/#:%7E:text=Skin%20pigmentation%2C%20i.e.%2C%20melanin%2C,%5B7%5D%20and%20more%20generally.">make UVB into vitamin D</a>. Given the prevalence of vitamin D deficiency in the UK, and the importance it has for our health, in 2016 the UK’s Science Advisory Council on Nutrition outlined recommendations for the <a href="https://www.gov.uk/government/publications/sacn-vitamin-d-and-health-report#:%7E:text=In%20a%20change%20to%20previous,aged%204%20years%20and%20older">amount of vitamin D</a> people should aim to get in the winter. They recommend people aim to get ten micrograms (or 400 IU – international units) of vitamin D per day. This would help people avoid severe deficiency. This can be achieved either by taking a supplement, or eating <a href="https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/ask-the-expert/foods-high-in-vitamin-d">certain foods</a> that are rich in vitamin D – including fatty fish such as herring, mackerel and wild salmon. A 100 gram serving of fresh herring, for example, would have approximately five micrograms of vitamin D. The clearest benefit of taking a vitamin D supplement is for <a href="https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/">bone health</a>. In fact, vitamin D was <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3899558/">first discovered</a> 100 years ago because of its ability to prevent the disease rickets, which causes weak bones that bend. Although rickets <a href="https://www.nhs.uk/conditions/rickets-and-osteomalacia/#:%7E:text=The%20number%20of%20rickets%20cases,from%20sunlight%2C%20can%20develop%20rickets.">isn’t very common</a> in the UK today, it can still occur in children if they lack vitamin D. In adults, vitamin D deficiency can cause bone pain, tenderness and muscles weakness, as well as increased risk of osteomalacia – often called “soft bone disease” – which leads to weakening or softening bones. The reason a lack of vitamin D can have such an effect on bone health is due to the vitamin’s relationship with <a href="https://pubmed.ncbi.nlm.nih.gov/18844850/">calcium and phosphate</a>. Both of these minerals help keep our bones strong – but they require vitamin D in order to be able to reinforce and strengthen bones. <h2>Other health benefits</h2> In addition to its effects on the skeleton, a growing body of research is beginning to indicate that vitamin D supplements may have additional benefits to our health. For example, <a href="https://ar.iiarjournals.org/content/42/10/5009.long">research shows</a> there’s a link between vitamin D deficiency and increased risk of catching certain viral illnesses, including the <a href="https://pubmed.ncbi.nlm.nih.gov/19237723/">common cold</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7231123/">flu</a> and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7385774/">COVID</a>. Similarly, several studies – <a href="https://pubmed.ncbi.nlm.nih.gov/32904944/">including my own</a> – have demonstrated in cell models that vitamin D promotes immunity against microbes, such as the bacteria which causes tuberculosis. This means vitamin D may potentially prevent some types of infections. Vitamin D may also dampen inflammatory immune responses, which could potentially protect against autoimmune diseases, such as <a href="https://pubmed.ncbi.nlm.nih.gov/29243029/">multiple sclerosis</a> and <a href="https://www.frontiersin.org/articles/10.3389/fmed.2020.596007/full">rheumatoid arthritis</a>. One 2022 trial, which looked at over 25,000 people over the age of 50, found taking a 2,000 IU (50 micrograms) vitamin D supplement each day was associated with an <a href="https://www.bmj.com/content/376/bmj-2021-066452">18% lower risk</a> of autoimmune disease – notably rheumatoid arthritis. Vitamin D supplements may also be linked with lower risk of cardiovascular disease. A <a href="https://www.bmj.com/content/381/bmj-2023-075230">major Australian study</a>, which looked at over 21,000 people aged 60-84, found that participants who took a 2,000 IU vitamin D supplement a day for five years had a lower risk of suffering a major cardiovascular event (such as stroke or heart attack) compared to those who didn’t take a supplement. It’s currently not known why vitamin D may have these benefits on these other areas of our health. It’s also worth noting that in many of these trials, very few of the participants were actually vitamin D deficient. While we might speculate the observed health benefits may be even greater in people with vitamin D deficiency, it will be important for future research to study these factors. While it’s too early to say whether vitamin D supplements have broad health benefits, it’s clear it’s beneficial for bone health. It may be worthwhile to take a supplement in the winter months, especially if you’re over 65, have darker skin or spent a lot of time indoors as these factors can put you at <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/vitamin-d-deficiency/faq-20058397#:%7E:text=However%2C%20some%20groups%20%E2%80%94%20particularly%20people,sun%20exposure%20or%20other%20factors.">increased risk of vitamin D deficiency</a>. The research also shows us that we should be rethinking vitamin D supplementation advice. While in the UK it’s recommended people get 400 IU of vitamin D a day, many trials have shown 2,000 IU a day is associated with health benefits.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/219521/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/martin-hewison-1494746">Martin Hewison</a>, Professor of Molecular Endocrinology, <a href="https://theconversation.com/institutions/university-of-birmingham-1138">University of Birmingham</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/vitamin-d-supplements-can-keep-bones-strong-but-they-may-also-have-other-benefits-to-your-health-219521">original article</a>.

Body

How much protein do I need as I get older? And do I need supplements to get enough?

<a href="https://theconversation.com/profiles/evangeline-mantzioris-153250">Evangeline Mantzioris</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> If you are a woman around 50, you might have seen advice on social media or <a href="https://www.instagram.com/p/CyVwOSzucnh">from influencers</a> telling you protein requirements increase dramatically in midlife. Such recommendations suggest a 70 kilogram woman needs around 150 grams of protein each day. That’s the equivalent of 25 boiled eggs at 6 grams of protein each. Can that be right? Firstly let’s have a look at what protein is and where you get it. <a href="https://www.betterhealth.vic.gov.au/health/healthyliving/protein">Protein</a> is an essential macro-nutrient in our diet. It provides us with energy and is used to repair and make muscle, bones, soft tissues and hormones and enzymes. Mostly we associate animal foods (dairy, meat and eggs) as being rich in protein. Plant foods such as bread, grains and legumes provide valuable sources of protein too. But what happens to our requirements as we get older? <h2>Ages and stages</h2> Protein requirements change <a href="https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/protein">through different life stages</a>. This reflects changes in growth, especially from babies through to young adulthood. The estimated average requirements by age are: <ul> <li> 1.43g protein per kg of body weight at birth </li> <li> 1.6g per kg of body weight at 6–12 months (when protein requirements are at their highest point) </li> <li> protein needs decline from 0.92g down to 0.62g per kg of body weight from 6–18 years. </li> </ul> When we reach adulthood, protein requirements differ for men and women, which reflects the higher muscle mass in men compared to women: <ul> <li> 0.68g per kg of body weight for men </li> <li> 0.6g per kg of body weight for women. </li> </ul> Australian recommendations for people over 70 reflect the increased need for tissue repair and muscle maintenance: <ul> <li> 0.86g per kg of bodyweight for men </li> <li> 0.75g per kg of bodyweight for women. </li> </ul> For a 70kg man this is a difference of 12.6g/protein per day. For a 70kg woman this is an increase of 10.5g per day. You can add 10g of protein by consuming an extra 300ml milk, 60g cheese, 35g chicken, 140g lentils, or 3–4 slices of bread. There is emerging evidence <a href="https://www.scopus.com/record/display.uri?eid=2-s2.0-85124835199&origin=resultslist&sort=plf-f&cite=2-s2.0-84881254292&src=s&nlo=&nlr=&nls=&imp=t&sid=c07c9e014577c86ab8cf85c62d9764cd&sot=cite&sdt=a&sl=0&relpos=39&citeCnt=6&searchTerm=">higher intakes</a> for people over 70 (up to 0.94–1.3g per kg of bodyweight per day) might reduce age-related decline in muscle mass (known as sarcopenia). But this must be accompanied with increased resistance-based exercise, such as using weights or stretchy bands. As yet these have not been included in any national nutrient guidelines. <h2>But what about in midlife?</h2> So, part of a push for higher protein in midlife might be due to wanting to prevent age-related muscle loss. And it might also be part of a common desire to prevent weight gain that may come with <a href="https://obgyn.onlinelibrary.wiley.com/doi/10.1111/1471-0528.17290?af=R">hormonal changes</a>. There have been relatively few studies specifically looking at protein intake in middle-aged women. One large 2017 observational study (where researchers look for patterns in a population sample) of over 85,000 middle-aged nurses found higher intake of vegetable protein – but not animal protein or total protein – was linked to a <a href="https://academic.oup.com/aje/article/187/2/270/3886033">lower incidence of early menopause</a>. In the same group of women another study found higher intake of vegetable protein was linked to a <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/jcsm.12972">lower risk of frailty</a> (meaning a lower risk of falls, disability, hospitalisation and death). Higher intake of animal protein was linked to higher risk of frailty, but total intake of protein had no impact. Another <a href="https://journals.lww.com/menopausejournal/abstract/2017/05000/skeletal_muscle_mass_is_associated_with_higher.9.aspx">smaller observational study</a> of 103 postmenopausal women found higher lean muscle mass in middle-aged women with higher protein intake. Yet an <a href="https://journals.lww.com/menopausejournal/abstract/2021/03000/effects_of_high_protein,_low_glycemic_index_diet.11.aspx">intervention study</a> (where researchers test out a specific change) showed no effect of higher protein intake on lean body mass in late post-menopasual women. <a href="https://obgyn.onlinelibrary.wiley.com/doi/10.1111/1471-0528.17290?af=R">Some researchers</a> are theorising that higher dietary protein intake, along with a reduction in kilojoules, could reduce weight gain in menopause. But this has not been tested in clinical trials. Increasing <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343/">protein intake</a>, improves satiety (feeling full), which may be responsible for reducing body weight and maintaining muscle mass. The protein intake to improve satiety in studies has been about 1.0–1.6g per kg of bodyweight per day. However such studies have not been specific to middle-aged women, but across all ages and in both men and women. <h2>What are we actually eating?</h2> If we look at what the <a href="https://www.abs.gov.au/statistics/health/health-conditions-and-risks/australian-health-survey-usual-nutrient-intakes/latest-release">average daily intake of protein is</a>, we can see 99% of Australians under the age of 70 meet their protein requirements from food. So most adults won’t need supplements. Only 14% of men over 70 and 4% of women over 70 do not meet their estimated average protein requirements. This could be for many reasons, including a decline in overall health or an illness or injury which leads to reduced appetite, reduced ability to prepare foods for themselves and also the cost of animal sources of protein. While they may benefit from increased protein from supplements, opting for a food-first approach is preferable. As well as being more familiar and delicious, it comes with other essential nutrients. For example, red meat also has iron and zinc in it, fish has omega-3 fats, and eggs have vitamin A and D, some iron and omega-3 fats and dairy has calcium. <h2>So what should I do?</h2> Symptoms of <a href="https://www.betterhealth.vic.gov.au/health/healthyliving/protein#getting-too-little-protein-protein-deficiency">protein deficiency</a> include muscle wasting, poor wound healing, oedema (fluid build-up) and anaemia (when blood doesn’t provide enough oxygen to cells). But the amount of protein in the average Australian diet means deficiency is rare. The <a href="https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating">Australian dietary guidelines</a> provide information on the number of serves you need from each food group to achieve a balanced diet that will meet your nutrient requirements. If you are concerned about your protein intake due to poor health, increased demand because of the sports you’re doing or because you are a vegan or vegetarian, talk to your GP or an accredited practising dietitian.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/215695/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/evangeline-mantzioris-153250">Evangeline Mantzioris</a>, Program Director of Nutrition and Food Sciences, Accredited Practising Dietitian, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-much-protein-do-i-need-as-i-get-older-and-do-i-need-supplements-to-get-enough-215695">original article</a>.

Body

Lots of women try herbs like black cohosh for menopausal symptoms like hot flushes – but does it work?

<a href="https://theconversation.com/profiles/sasha-taylor-1461085">Sasha Taylor</a>, <a href="https://theconversation.com/institutions/monash-university-1065">Monash University</a> and <a href="https://theconversation.com/profiles/susan-davis-10376">Susan Davis</a>, <a href="https://theconversation.com/institutions/monash-university-1065">Monash University</a> Menopause is the stage of life where the ovaries stop releasing eggs and menstrual periods cease. Most Australian women go through menopause between <a href="https://www.nature.com/articles/nrdp20154">45 and 55</a> years of age, with the average age being 51 years, although some women may be younger. Hot flushes and night sweats are <a href="https://www.nature.com/articles/nrendo.2017.180">typical symptoms</a> of menopause, with vaginal dryness, muscle and joint pains, mood changes and sleep disturbance also commonly reported. Up to <a href="https://pubmed.ncbi.nlm.nih.gov/25706184/">75% of women</a> experience menopausal symptoms, with nearly 30% severely affected. These symptoms can negatively impact day-to-day life and wellbeing. The main therapies available include menopausal hormone therapy (MHT) and non-hormonal prescription therapy. Some women will elect to try complementary and alternative medicines, such as herbal medicines and nutritional supplements. Black cohosh is one of them. <h2>What causes hot flushes</h2> The cause of hormonal hot flushes (also called hot flashes) still isn’t completely understood, but the decline in oestrogen at menopause appears to play a role in a process that involves the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3833827/">area of the brain that regulates temperature</a> (the hypothalamus). Factors linked to a greater likelihood of hot flushes include <a href="https://pubmed.ncbi.nlm.nih.gov/19675142/">being overweight or having obesity</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/25706184/">smoking</a>. MHT, previously known as hormone replacement therapy (HRT), usually includes oestrogen and is the <a href="https://pubmed.ncbi.nlm.nih.gov/26444994/">most effective treatment</a> for menopausal symptoms, such as hot flushes. But women may choose complementary and alternative medicines instead – either because they shouldn’t take hormone therapy, for example because they have breast cancer, or because of personal preference. Close <a href="https://pubmed.ncbi.nlm.nih.gov/26224187/">to 40%</a> of Australian women report using complementary and alternative medicines for menopausal symptoms, and up to 20% using them specifically to treat hot flushes and sweats. <h2>A long history</h2> Complementary and alternative medicines have a long history of use in many cultures. Today, their potential benefits for menopausal symptoms are promoted by the companies that make and sell them. The <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6419242/">complementary and alternative medicines</a> women often try for menopausal symptoms include phytoestrogens, wild yam, dong quai, ginseng and black cohosh. Black cohosh (plant name Cimicifuga racemosa) was <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6599854/">traditionally</a> used by Native Americans to treat a variety of health concerns such as sore throat, kidney trouble, musculoskeletal pain and menstrual problems. It is now a popular herbal choice for hot flushes and night sweats, as well as vaginal dryness and mood changes. There are <a href="https://pubmed.ncbi.nlm.nih.gov/37252752/">many theories</a> for how the active ingredients in black cohosh might work in the body, such as acting like oestrogen, or affecting chemical pathways in the brain. But despite extensive research, the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6599854/">evidence to support these theories remains inconclusive</a>. It is also not clear whether black cohosh is effective for hot flushes. Results from individual studies are mixed, with <a href="https://pubmed.ncbi.nlm.nih.gov/17565936/">some</a> finding black cohosh improves hot flushes, while <a href="https://pubmed.ncbi.nlm.nih.gov/18257142/">others</a> have found it doesn’t. A 2012 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6599854/">review</a> combined all the results from studies of menopausal women using black cohosh to that date and found overall there was no proof black cohosh reduces hot flushes more effectively than an inactive treatment (placebo). <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6599854/">This review</a> also revealed that many studies did not use rigorous research methods, so the findings are hard to interpret. A more recent <a href="https://pubmed.ncbi.nlm.nih.gov/33021111/">review</a> of clinical trials claimed black cohosh may ease menopausal symptoms, but the included studies were mostly small, less than six months long, and included women with mild symptoms. There is also no meaningful evidence black cohosh helps other symptoms of menopause, such as vaginal symptoms, sexual problems, or poor general wellbeing, or that it protects against bone loss. Evidence for how black cohosh is absorbed and metabolised by the body is also lacking, and it is not known what dose or formulation is best to use. More good quality studies are needed to decide whether black cohosh works for hot flushes and other menopausal symptoms. <h2>Is it safe to try?</h2> A <a href="https://pubmed.ncbi.nlm.nih.gov/33021111/">review of studies</a> suggests black cohosh is safe to use, although many of the studies have not reported possible adverse reactions in detail. Side effects such as gastrointestinal upset and rashes may occur. While there have been <a href="https://www.mja.com.au/journal/2008/188/7/liver-failure-associated-use-black-cohosh-menopausal-symptoms#0_i1091948">rare reports of liver damage</a>, there is <a href="https://pubmed.ncbi.nlm.nih.gov/21228727/">no clear evidence</a> black cohosh was the cause. Even so, in Australia, black cohosh manufacturers and suppliers are required to put a warning label for the potential of harm to the liver on their products. It is recommended black cohosh is not used by women with menopausal symptoms <a href="https://www.canceraustralia.gov.au/cancer-types/breast-cancer/impacted-by-breast-cancer/physical-changes/menopause/treatments-menopausal-symptoms">after breast cancer</a>, as its safety after breast cancer is uncertain. All women should consult with their doctor before using black cohosh if they are taking other medications in case of possible drug interactions. Many women like to try herbal therapies for hot flushes and other menopausal symptoms. While black cohosh is generally considered safe and some women may find it helps them, at the moment there is not enough scientific evidence to show its effects are any better than placebo. Women experiencing troublesome menopausal symptoms, such as hot flushes, should talk to their doctor about the best treatment options for them.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/211272/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/sasha-taylor-1461085">Sasha Taylor</a>, Research fellow, Chronic Disease & Ageing, <a href="https://theconversation.com/institutions/monash-university-1065">Monash University</a> and <a href="https://theconversation.com/profiles/susan-davis-10376">Susan Davis</a>, Chair of Women's Health, <a href="https://theconversation.com/institutions/monash-university-1065">Monash University</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/lots-of-women-try-herbs-like-black-cohosh-for-menopausal-symptoms-like-hot-flushes-but-does-it-work-211272">original article</a>.

Body

Are fish oil supplements as healthy as we think? And is eating fish better?

<a href="https://theconversation.com/profiles/evangeline-mantzioris-153250">Evangeline Mantzioris</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> Fish oil, which contains omega-3 fatty acids, is promoted for a number of health benefits – from boosting our heart health, protecting our brain from dementia, and easing the symptoms of rheumatoid arthritis. But what exactly are omega-3 fats and what does the evidence say about their benefits for keeping us healthy? And if they are good for us, does eating fish provide the same benefit as supplements? <h2>What are omega-3 fats?</h2> Omega-3 fatty acids are a type of polyunsaturated fatty acid. They are essential to consume in our diet because we can’t make them in our body. Three main types of omega-3 fats are important in our diet: <ul> <li> alpha-linolenic acid (ALA), which is found in plant foods such as green leafy vegetables, walnuts, flaxseed and chia seeds </li> <li> eicosapentanoic acid (EPA), which is only found in seafood, eggs (higher in free-range rather than cage eggs) and breast milk </li> <li> docosahexaenoic acid (DHA) is also only found in seafood, eggs (again, higher in free-range eggs) and breast milk. </li> </ul> Omega 3s are key to the structure of our cells, and help keep our heart, lungs, blood vessels, and immune system working. <h2>Eating fish vs taking a supplement</h2> The initial studies suggesting omega-3 fats may have health benefits came from <a href="https://onlinelibrary.wiley.com/doi/epdf/10.1111/j.0954-6820.1976.tb08198.x">observational studies on people eating fish</a>, not from fish oil. So are the “active ingredients” from supplements – the EPA and DHA – absorbed into our body in the same way as fish? An <a href="https://www.sciencedirect.com/science/article/pii/S0002916523281484">intervention study</a> (where one group was given fish and one group fish oil supplements) found the levels of EPA and DHA in your body increase in a similar way when you consume equal amounts of them from either fish or fish oil. But this assumes it is just the omega-3 fats that provide health benefits. There are other <a href="https://www.foodstandards.gov.au/science/monitoringnutrients/afcd/pages/default.aspx">components of fish</a>, such as protein, vitamins A and D, iodine, and selenium that could be wholly or jointly responsible for the health benefits. The health benefits seen may also be partially due to the absence of certain nutrients that would have otherwise been consumed from other types of meat (red meat and processed meat) such as saturated fats and salt. <h2>So what are the benefits of omega 3 fats? And does the source matter?</h2> Let’s consider the evidence for heart disease, arthritis and dementia. Heart disease For cardiovascular disease (heart attacks and stroke), a <a href="https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD003177.pub3/full">meta-analysis</a>, which provides the highest quality evidence, has shown fish oil supplementation probably makes little or no difference. Another <a href="https://www.mdpi.com/2072-6643/12/8/2278">meta-analysis</a> found for every 20 grams per day of fish consumed it reduced the risk of coronary heart disease by 4%. The <a href="https://www.heartfoundation.org.au/getmedia/f1d22267-7381-4513-834b-df317bed9a40/Nutrition_Position_Statement_-_DIETARY_FAT_FINAL-4.pdf">National Heart Foundation</a> recommends, based on the scientific evidence, eating fish rich in omega-3 fats for optimal heart health. <a href="https://apjcn.nhri.org.tw/server/APJCN/17/3/385.pdf">Fish vary in their omega-3 levels</a> and generally the fishier they taste the more omega-3 fats they have – such as tuna, salmon, deep sea perch, trevally, mackeral and snook. The foundation says fish oil may be beneficial for people with heart failure or high triglycerides, a type of fat that circulates in the blood that increases the risk of heart disease and stroke. But it doesn’t recommend fish oil for reducing the risk of cardiovascular diseases (heart attack and stroke). Arthritis For rheumatoid arthritis, <a href="https://arthritis-research.biomedcentral.com/articles/10.1186/s13075-022-02781-2">studies</a> have shown fish oil supplements do provide benefits in reducing the severity and the progression of the disease. Eating fish also leads to these improvements, but as the level of EPA and DHA needed is high, often it’s difficult and expensive to consume that amount from fish alone. <a href="https://arthritisaustralia.com.au/managing-arthritis/living-with-arthritis/complementary-treatments-and-therapies/fish-oils/">Arthritis Australia</a> recommends, based on the evidence, about 2.7 grams of EPA and DHA a day to reduce joint inflammation. Most supplements contain about 300-400mg of omega-3 fats. So depending on how much EPA and DHA is in each capsule, you may need nine to 14 capsules (or five to seven capsules of fish oil concentrate) a day. This is about 130g-140g of grilled salmon or mackeral, or 350g of canned tuna in brine (almost four small tins). Dementia <a href="https://www.sciencedirect.com/science/article/pii/S0952327807001421?via%3Dihub">Epidemiological studies</a> have shown a positive link between an increased DHA intake (from diet) and a lower risk of developing Alzheimer’s disease, a type of dementia. <a href="https://www.sciencedirect.com/science/article/pii/S0952327807001421?via%3Dihub">Animal studies</a> have shown DHA can alter markers that are used to assess brain function (such as accumulation of amyloid – a protein thought to be linked to dementia, and damage to tau protein, which helps stabilise nerve cells in the brain). But this hasn’t been shown in humans yet. A systematic review of <a href="http://betamedarts.gr/wp-content/uploads/2021/05/31Psychiatriki03_2020.pdf#page=58">multiple studies in people</a> has shown different results for omega-3 fats from supplements. In the two studies that gave omega-3 fats as supplements to people with dementia, there was no improvement. But when given to people with mild cognitive impairment, a condition associated with increased risk of progressing to dementia, there was an improvement. Another <a href="https://pubmed.ncbi.nlm.nih.gov/25446949/">meta-anlayses</a> (a study of studies) showed a higher intake of fish was linked to lower risk of Alzheimers, but this relationship was not observed with total dietary intake of omega-3 fats. This indicates there may be other protective benefits derived from eating fish. In line with the evidence, the <a href="https://www.alzheimers.org.uk/about-dementia/risk-factors-and-prevention/omega-3-and-dementia#:%7E:text=This%20could%20suggest%20that%20taking,its%20own%20may%20not%20be.">Alzheimer’s Society</a> recommends eating fish over taking fish oil supplements. <h2>So what’s the bottom line?</h2> The more people stick to a healthy, plant-based diet with fish and minimal intakes of ultra-processed foods, the better their health will be. At the moment, the evidence suggests fish oil is beneficial for rheumatoid arthritis, particularly if people find it difficult to eat large amounts of fish. For dementia and heart disease, it’s best to try to eat your omega-3 fats from your diet. While plant foods contain ALA, this will not be as efficient as increasing EPA and DHA levels in your body by eating seafood. Like any product that sits on the shop shelves, check the use-by date of the fish oil and make sure you will be able to consume it all by then. The chemical structure of EPA and DHA makes <a href="https://www.sciencedirect.com/science/article/pii/S0924224421005422">it susceptible to degradation</a>, which affects its nutritional value. Store it in cold conditions, preferably in the fridge, away from light. Fish oil can have some annoying side effects, such as fishy burps, but generally there are <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664575/">minimal serious side effects</a>. However, it’s important to discuss taking fish oil with all your treating doctors, particularly if you’re on other medication.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/212250/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/evangeline-mantzioris-153250">Evangeline Mantzioris</a>, Program Director of Nutrition and Food Sciences, Accredited Practising Dietitian, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/are-fish-oil-supplements-as-healthy-as-we-think-and-is-eating-fish-better-212250">original article</a>.

Body

How can I lower my cholesterol? Do supplements work? How about psyllium or probiotics?

<a href="https://theconversation.com/profiles/lauren-ball-14718">Lauren Ball</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> and <a href="https://theconversation.com/profiles/emily-burch-438717">Emily Burch</a>, <a href="https://theconversation.com/institutions/southern-cross-university-1160">Southern Cross University</a> Your GP says you have high cholesterol. You’ve six months to work on your diet to see if that’ll bring down your levels, then you’ll review your options. Could taking supplements over this time help? You can’t rely on supplements alone to control your cholesterol. But there’s some good evidence that taking particular supplements, while also eating a healthy diet, can make a difference. <h2>Why are we so worried about cholesterol?</h2> There are two main types of cholesterol, both affecting your risk of heart disease and stroke. Both types are carried in the bloodstream inside molecules called lipoproteins. Low-density lipoprotein or LDL cholesterol This is often called “bad” cholesterol. This lipoprotein carries cholesterol from the liver to cells throughout the body. High levels of LDL cholesterol in the blood can lead to the <a href="https://www.ahajournals.org/doi/full/10.1161/JAHA.118.011433">build-up of plaque</a> in arteries, which leads to an increased risk of heart disease and stroke. High-density lipoprotein or HDL cholesterol This is often called “good” cholesterol. This lipoprotein helps remove excess cholesterol from the bloodstream and transports it back to the liver for processing and excretion. Higher levels of HDL cholesterol are <a href="https://www.ahajournals.org/doi/full/10.1161/CIRCRESAHA.119.312617">linked to</a> a reduced risk of heart disease and stroke. Diet can play a key role in reducing blood cholesterol levels, especially LDL (“bad”) cholesterol. Healthy dietary choices are <a href="https://theconversation.com/got-high-cholesterol-here-are-five-foods-to-eat-and-avoid-63941">well recognised</a>. These include a focus on eating more unsaturated (“healthy”) fat (such as from olive oil or avocado), and eating less saturated (“unhealthy”) fat (such as animal fats) and trans fats (found in some shop-bought biscuits, pies and pizza bases). <h2>Fibre is your friend</h2> An additional way to significantly reduce your total cholesterol and LDL cholesterol levels through diet is by eating more <a href="https://theconversation.com/fiber-is-your-bodys-natural-guide-to-weight-management-rather-than-cutting-carbs-out-of-your-diet-eat-them-in-their-original-fiber-packaging-instead-205159">soluble fibre</a>. This is a type of fibre that dissolves in water to form a gel-like substance in your gut. The gel can bind to cholesterol molecules preventing them from being absorbed into the bloodstream and allows them to be eliminated from the body through your faeces. You can find soluble fibre in whole foods such as fruits, vegetables, oats, barley, beans and lentils. <h2>Fibre supplements, such as psyllium</h2> There are also many fibre supplements and food-based products on the market that may help lower cholesterol. These include: <ul> <li> natural soluble fibres, such as inulin (for example, Benefiber) or psyllium (for example, Metamucil) or beta-glucan (for example, in ground oats) </li> <li> synthetic soluble fibres, such as polydextrose (for example, STA-LITE), wheat dextrin (also found in Benefiber) or methylcellulose (such as Citrucel) </li> <li> natural insoluble fibres, which bulk out your faeces, such as flax seeds. </li> </ul> Most of these supplements come as fibres you add to food or dissolve in water or drinks. Psyllium is the fibre supplement with the strongest evidence to support its use in improving cholesterol levels. It’s been <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5413815/">studied</a> in at least 24 high-quality randomised controlled trials. These trials show consuming about 10g of psyllium a day (1 tablespoon), as part of a healthy diet, <a href="https://www.sciencedirect.com/science/article/pii/S0002916523070107#:%7E:text=Conclusions%3A,mild%2Dto%2Dmoderate%20hypercholesterolemia.">can significantly lower</a> total cholesterol levels by 4% and LDL cholesterol levels by 7%. <h2>Probiotics</h2> Other cholesterol-lowering supplements, such as probiotics, are not based on fibre. Probiotics are thought to help lower cholesterol levels via a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3352670/">number of mechanisms</a>. These include helping to incorporate cholesterol into cells, and adjusting the microbiome of the gut to favour elimination of cholesterol via the faeces. Using probiotics to reduce cholesterol is an upcoming area of interest and the <a href="https://www.sciencedirect.com/science/article/abs/pii/S089990071500461X">research</a> is promising. In a <a href="https://pubmed.ncbi.nlm.nih.gov/29384846/">2018 study</a>, researchers pooled results from 32 studies and analysed them altogether in a type of study known as a meta-analysis. The people who took probiotics reduced their total cholesterol level by 13%. <a href="https://www.tandfonline.com/doi/full/10.3109/07853890.2015.1071872">Other</a> <a href="https://link.springer.com/article/10.1007/s11906-020-01080-y">systematic reviews</a> support these findings. Most of these studies use probiotics containing Lactobacillus acidophilus and Bifidobacterium lactis, which come in capsules or powders and are consumed daily. Ultimately, probiotics could be worth a try. However, the effects will likely vary according to the probiotic strains used, whether you take the probiotic each day as indicated, as well as your health status and your diet. <h2>Red yeast rice</h2> <a href="https://www.nccih.nih.gov/health/red-yeast-rice">Red yeast rice</a> is another non-fibre supplement that has gained attention for lowering cholesterol. It is often used in Asia and some European countries as a complementary therapy. It comes in capsule form and is thought to mimic the role of the cholesterol-lowering medications known as statins. A <a href="https://www.frontiersin.org/articles/10.3389/fphar.2021.819482/full">2022 systematic review</a> analysed data from 15 randomised controlled trials. It found taking red yeast rice supplements (200-4,800mg a day) was more effective for lowering blood fats known as triglycerides but less effective at lowering total cholesterol compared with statins. However, these trials don’t tell us if red yeast rice works and is safe in the long term. The authors also said only one study in the review was registered in a major <a href="https://www.clinicaltrials.gov">database</a> of clinical trials. So we don’t know if the evidence base was complete or biased to only publish studies with positive results. <h2>Diet and supplements may not be enough</h2> Always speak to your GP and dietitian about your plan to take supplements to lower your cholesterol. But remember, dietary changes alone – with or without supplements – might not be enough to lower your cholesterol levels sufficiently. You still need to quit smoking, reduce stress, exercise regularly and get enough sleep. Genetics can also play a role. Even then, depending on your cholesterol levels and other risk factors, you may still be recommended cholesterol-lowering medications, such as <a href="https://jamanetwork.com/journals/jama/fullarticle/2795522">statins</a>. Your GP will discuss your options at your six-month review.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/211748/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/lauren-ball-14718">Lauren Ball</a>, Professor of Community Health and Wellbeing, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> and <a href="https://theconversation.com/profiles/emily-burch-438717">Emily Burch</a>, Dietitian, Researcher & Lecturer, <a href="https://theconversation.com/institutions/southern-cross-university-1160">Southern Cross University</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-can-i-lower-my-cholesterol-do-supplements-work-how-about-psyllium-or-probiotics-211748">original article</a>.

Body

The best time of day to take probiotics

The time of day you take your probiotics supplements may be just as important as the type you take, and it depends on what ails you. Here’s what you need to know about probiotic timing. Probiotics are the latest supplement trend – but this is one trend that has legitimacy, as research suggests probiotics can help balance your digestive system, improve your skin, and maybe even help you lose weight. Taking the right probiotic for what ails you is key. But the time of day when you take these beneficial bacteria may be just as important as which strains you consume. <div id="firstFloatAd"> <div data-fuse="21928626849" data-fuse-code="fuse-slot-21928626849-1" data-fuse-zone-instance="zone-instance-21928626849-1" data-fuse-slot="fuse-slot-21928626849-1" data-fuse-processed-at="1240"> </div> <div data-fuse="21699960946" data-fuse-code="fuse-slot-21699960946-1" data-fuse-zone-instance="zone-instance-21699960946-1" data-fuse-slot="fuse-slot-21699960946-1" data-fuse-processed-at="1241"> </div> </div> The supplements first came into mainstream attention as a remedy for gut ailments, helping people deal with diarrhoea following a course of antibiotics or restore populations of healthy bacteria after a trip to a country with sketchy water. When gut bacteria are out of balance, ‘bad’ bacteria can take over and cause an array of health issues, including diarrhoea, constipation, bloating, skin outbreaks and vaginal infections. Probiotics can help restore the natural balance. You can get probiotics in supplement form, but you can also get them by eating fermented foods like yoghurt and kimchi; different strains of bacteria will have different effects on your health and wellbeing. The most common groups include Lactobacillus and Bifidobacterium; some of the popular strains within these groups are L. acidophilus, L. bulgaricus and B. bifidum. Dosages are given as colony forming units (CFU) and can vary from several million to 50 billion. If you are taking probiotics to improve your digestive health, the best time to take them is before bed and with a healthy snack that is rich in good fats, explains Dr Robert Zembroski, a functional medicine specialist, and the author of several books, including Rebuild: Five Proven Steps to Move from Diagnosis to Recovery and Be Healthier Than Before. <div id="lastFloatAd"> <div data-fuse="21928512968" data-fuse-code="fuse-slot-21928512968-1" data-fuse-zone-instance="zone-instance-21928512968-1" data-fuse-slot="fuse-slot-21928512968-1" data-fuse-processed-at="1241"> </div> <div data-fuse="22652288252" data-fuse-code="fuse-slot-22652288252-1" data-fuse-zone-instance="zone-instance-22652288252-1" data-fuse-slot="fuse-slot-22652288252-1" data-fuse-processed-at="1241"> </div> </div> As the gut repopulates, symptoms such as gassiness or bloating can occur and it’s better to sleep through these, he says. Research shows that when people took probiotics with a meal that contained some healthy fats or 30 minutes before the meal, more bacteria survived and got where it needed to go. By contrast, when probiotics were taken 30 minutes after the meal, the ‘good’ bacteria did not survive in high numbers. If you are looking to supplement your diet with probiotics, you’ll want to look at probiotic brands that nutritionists trust the most. Each probiotic has a specific role, and stool testing is the best way to find out which ones your body needs, adds Dr Zembroski. Start the probiotics when you begin your antibiotic regimen, and continue them for a week following the antibiotics. Take the probiotic at least two hours after the antibiotic. For traveller’s diarrhoea, start a few days before travel and continue during travel. This article originally appeared on <a href="https://www.readersdigest.co.nz/healthsmart/the-best-time-of-day-to-take-probiotics" target="_blank" rel="noopener">Reader's Digest</a>. Image: Shutterstock

Body

Why you may need supplements

While most of us look well-nourished in the western world, the reality tells a very different story. At least 55 per cent of Aussies have some form of nutrient deficiency, commonly caused by poor food choices, poor lifestyle choices, medications, poor quality ingredients, over-farmed soil, eating out of season and even from cold storage. Your body will share essential vitamins, minerals and fatty acids on a day-to-day basis to meet your immediate and fluctuating needs. While taking supplements is no replacement for a poor diet, as the name suggests, they may ‘supplement’ a healthy, balanced diet. Poor nutrition has been linked to an increased risk of many diseases, including cancer, heart disease, and diabetes. The human diet requires both macro-nutrients, which are the main source of energy, and micro-nutrients, required for all metabolic processes. Unfortunately, the most abundant source of dietary fuel in the Western diet is nutrient-poor, refined carbohydrates, which explains how most of the population are overweight and undernourished. Restrictive diets such as veganism can also lead to nutrient deficiencies. Animal and plant foods are complimentary, so for optimal nourishment, we need them both. While some deficiencies can be mild, others can cause a lifelong impact. Some common deficiencies: - Vitamin B12. This deficiency is particularly common in aged care facilities where about 14 per cent of patients are low in Vitamin B12. It affects memory, balance, fatigue and usually goes hand in hand with iron deficiency. - Calcium. This deficiency can be caused by a lack of Vitamin D, and you may not have any symptoms other than muscle weakness and spasms, fatigue or pins and needles. It’s difficult to eat adequate calcium in the diet, needing 1300mg a day over the age of 50. One cup of milk provides only 300mg. - Iodine. Australia has very low iodine levels but it’s a crucial mineral to support thyroid function. It can cause constipation, fatigue and weight gain. - Vitamin D. More than a third of Australians have a severe deficiency. It plays a huge role in immunity, lowering in winter because we don’t get as much sun. A lack of Vitamin D causes weakened bones, muscle pain and weakness. - Zinc. 85 per cent of Australian women and 50 per cent of men don’t eat enough zinc. Oysters are the best source, along with seaweed. It’s crucial for supporting immunity and deficiency can cause hair loss, diarrhea, impotence, skin, and vision problems. - Magnesium. 85-95 per cent of people are deficient which can lead to osteoporosis, heart disease, muscle weakness, shakiness, cramps, sleeplessness, abnormal heart rhythm and migraine. You can discover if your body has a low level of these nutrients through a simple blood test when you next visit your doctor, who can advise whether you need a dietary supplement. As we get older, we may need to a little more help to keep our body running well, so remember, knowledge is power! This article was written by Donna Aston. Donna is one of Australia’s top nutritionists. She developed the popular AstonRX Metabolic Fat Loss Program, Gut Rehab Program and Quick Start Program. Find out more at AstonRX.com. Image: Getty Images

Body

Natural ways to boost your vitamin D

Known as the sunshine vitamin, maintaining the right level of vitamin D is essential to keep you healthy. Luckily there are a number of ways you can naturally boost your intake. Research now shows that apart from bone health, vitamin D is also linked to many other functions in the body, too. We’ve done the legwork for you. The sunshine vitamin can also be beneficial for cardiovascular health, rheumatoid arthritis, cancer, glucose intolerance, multiple sclerosis, type 1 and type 2 diabetes, depression and to protect against colds. Here are four ways you can ensure adequate intake – and naturally, too! But like most things in life, a combination of diet, supplements and environment is the key. Sunlight The best source of vitamin D is UV-B radiation from the sun. Approximately five to 30 minutes of sun exposure while you’re not wearing sun screen (between 10am and 3pm), at least twice a week, will do the job. It is worth keeping in mind that UV radiation levels vary depending on things like, location, time of year and time of day, so make sure you wear sun protection when the UV Index is three or above. In some states, UV radiation is higher and sun protection is needed all year round at certain times of the day. The Cancer Council Australia say that for most people, adequate vitamin D levels are reached through regular daily activity and incidental exposure to the sun. To check UV levels and the times sun protection is required, look on the Bureau of Meteorology website at www.bom.gov.au – search for UV alert. Diet There are many food options that you can incorporate into your diet to ensure you have healthy levels of the sunshine vitamin. Think fatty fish (sardines, herring, mackerel, tuna and salmon), canned tuna, milk that has been fortified with vitamin D, egg yolks and cereals that have been fortified with vitamin D. Supplements From tablets and capsules to liquids, supplements are a convenient way to ensure you are getting enough vitamin D. The even better news is, there are some natural supplement options out there. Be careful, though, as too much can be toxic. Depending on your situation, daily dosages vary. The safest way to be sure on what’s best for you is to consult your doctor. Cod liver oil If you’re not a fan of fatty fish, then you’ll be pleased to know that cod liver oil – which comes from the liver of the cod fish – is very rich in vitamins A and D. Women 60-plus should have around 700mcg per day and men 60-plus, 900mcg per day. Image: Shutterstock

Body

Collagen 101: What you need to know about this skin saviour

Collagen is having its moment in the world of beauty and health at the moment, taking the form of tablets, creams, lotions and powders that promise to hydrate skin and reduce signs of ageing, but do these products actually work? Products such as <a href="https://happyhealthyyou.com.au/" target="_blank" rel="noopener">Happy Healthy You’s</a> Happy Collagen powder include benefits for overall skin health, hydration and nutrition, and it turns out that collagen is one of the most abundant proteins found in the human body in our skin, muscles, tendons and bones. Renee Grandi, a naturopath, nutritionist and collagen advocate who helped create Happy Collagen, tells OverSixty that collagen is the “body’s scaffolding system”, which is “critical” for the structure of your skin matrix, arteries, digestive tract, uterine/vaginal tissue, cartilage, eyes and bones. <img src="https://oversixtydev.blob.core.windows.net/media/2022/06/Collagen_I_alpha_chain_98-110_500.png" alt="" width="500" height="500" /> Collagen Type I makes up between 60-80 percent of the collagen peptides in our skin’s dermal layers. Image: PubChem “Collagen constitutes 95 percent of human skin, so it’s a big deal,” she says. “Collagen peptides are formed from glycine, proline, hydroxyproline and arginine amino acids.” There are even different types of collagen - types I through V being the most common - with types I and III making up a combined 90 percent of our skin’s dermal layers. But, ageing (particularly the onset of menopause), lifestyle habits, and even stress can cause collagen to degrade over time - which is where supplements can come in. “Those that are more likely to need a collagen boost include women going through perimenopause and menopause as this is when collagen production particularly starts to diminish,” Grandi says. “This is due to lowered oestrogen levels and increased adrenal stress/fatigue. “The adrenal glands become the primary source of oestrogen instead of the ovaries during menopause. Unfortunately, when we're stressed and cortisol is heightened, cortisol takes precedence over collagen and oestrogen production. “There’s an average of 2.1% skin-collagen decline for post-menopausal women per year. This can also impact predispositions to accelerated ageing, uterine prolapse, vulvovaginal atrophy, and bone and joint pain. Collagen is essential for women in menopause, especially if you've had a hysterectomy. A collagen supplement is an easy way to ensure you’re getting your recommended intake.” Food vs skincare Though collagen got its start as a skincare treatment, the protein isn’t well-suited to these kinds of products since it is too large to penetrate the skin, Dr Joshua Zeichner, the director of cosmetic and clinical research in dermatology at New York City’s Mount Sinai Hospital, told <a href="https://www.everydayhealth.com/diet-nutrition/what-is-marine-collagen-and-should-you-try-it/" target="_blank" rel="noopener">Everyday Health</a>. This is why collagen products nowadays use collagen peptides (hydrolyzed collagen), which is already broken down, making it easier for collagen to be absorbed in a similar way to when we eat it. Some of the food we eat can contain collagen - think bone broths, eggs, octopus and squid - which is broken down into amino acids that circulate in the blood. But, Grandi says supplements can make it easier for people to get the amount of collagen they need every day. “To boost your collagen for therapeutic integrations you would have to eat about 3-4 servings of collagen-rich foods per day,” Grandi explains. “The best practice is to focus on a holistic approach to skincare with strategic diet, lifestyle, product and supplement interventions. “For instance, you need a healthy gut and skin microbiome to achieve such results, it’s so empowering to learn about what goes on behind the scenes of your skin!” However, upping your collagen intake, whether through diet, supplements, or both, Grandi says it isn’t just a matter of consuming every kind of collagen you can get your hands on. “The trend became to have every form of collagen available and the “more collagen the better mentality”,” she says. “In reality, the body only uses type 1 and type 3 collagen to improve the skin matrix which is most abundant in bovine collagen. The body also does not need more than 5 grams per day. Any more simply will not be assimilated by the body.” Grandi adds that this is why products like Happy Collagen stand out from the crowd of other products that aren’t as selective. “We conducted two years of developmental testing of different forms of collagen and the range of supporting skin nutritional ingredients in the formula,” she says. “We also worked with our Happy Healthy You Community and our practitioner team for their feedback.” Where collagen comes from makes a difference Collagen products can source collagen from one of two sources: marine and bovine. Marine collagen comes from the skin and scales of fish, and tends to contain types I and II, the collagen which is found in cartilage and eye structures. In comparison, bovine collagen contains both type I and III, and is the kind of collagen used in Happy Collagen products. For women over 50, types I and III can have additional benefits besides improving the skin’s appearance. <img src="https://oversixtydev.blob.core.windows.net/media/2022/06/LisaCurry-Happy-Healthy-You-Happy-Collagen-.jpg" alt="" width="1000" height="667" /> Products like Happy Healthy You’s Happy Collagen powder use bovine collagen, which contains types I and III, for maximum benefits for your skin. Image: Supplied “Research shows that menopausal women and women suffering from pelvic organ prolapses, vulvovaginal atrophy, genitourinary dysregulation, and painful sex may have significantly reduced levels of collagen type I & III peptides,” Grandi explains. “Type I collagen enhances skin membrane health, wound healing, tissue regeneration, bone, hair, nails, tendons and even your eyes' cornea! Type III is ideal for uterine health, inflammation, cartilage, and cardiovascular integrity. This makes bovine collagen a powerful healing resource for women over 50.” If you are considering introducing collagen supplements into your diet, it’s recommended you seek the advice of a medical professional first. Grandi also advises to add food rich in vitamin C and zinc to “support collagen production and utilisation while taking a collagen supplement”. But, improving your skin health with supplements isn’t just about collagen either, Grandi says. “There is a range of other factors such as digestion, oxidation and stress that need to be addressed in a formula as well.” Image: Getty Images

Body

Could taking ubiquinol help your heart?

An increasing number of supplements are including ubiquinol and claiming it can help improve heart health, energy levels and more - but do these claims stack up? We spoke to Dr Ross Walker, a cardiologist and an expert in preventative health, about how ubiquinol works, as well as how to age healthily, and achieve a healthy lifestyle. But, first things first, what is ubiquinol, and why should you consider taking it? “Ubiquinol, the active form of CoQ10 (coenzyme Q10), is a lipid fat soluble antioxidant that is readily bioavailable and supports cellular energy throughout our body,” Dr Ross tells OverSixty. Coenzyme Q, also called ubiquinone, is found in all animals and most bacteria - its ubiquitous nature is the reason for its name - with the most common form in humans being coenzyme Q10. Since it isn’t absorbed very well by the body, ubiquinol has become a preferred alternative in supplements and other health products. Dr Ross explains that ubiquinol, and other antioxidants, help protect the cells inside the body by “fighting off free radicals, or rogue molecules, that may attack our cells”. “The mitochondria, also known as the powerhouse of our cells, help to generate most of the chemical energy we need to perform vital, daily functions, such as breathing, regulating metabolism, and maintaining the immune system,” he explains. “Ubiquinol is the major driver of the mitochondria.” Ubiquinol, mitochondria and ageing Ageing comes with an increase in health issues, and our increasing life expectancies has resulted in many of us experiencing even more health issues according to Dr Ross. “When one reaches the age of about 30, ubiquinol, the natural antioxidant found in our body that supports cellular energy production, starts to decline due to various environmental and lifestyle factors,” he explains. He says that these include: <ul> <li dir="ltr" aria-level="1"> Increased metabolic demand as we age, since the process of ageing requires more energy </li> <li dir="ltr" aria-level="1"> A failure to replenish our ubiquinol levels due to not eating enough fatty fish, leafy greens and organ meats </li> <li dir="ltr" aria-level="1"> The interference of certain medications with ubiquinol production in our bodies. </li> </ul> But, this process isn’t irreversible, and changing some of these aspects of our lifestyle can be beneficial. “By feeding the cells of our bodies properly with a balanced lifestyle and good nutrition we can strive to support and maintain healthy metabolism and mitochondrial function,” Dr Ross says. Since ubiquinol is important for the healthy functioning of mitochondria, which are in turn responsible for so many of our bodily functions, it makes sense that increasing our ubiquinol levels as we age can lead to some benefits. “As ubiquinol supports our cellular function, an increase in ubiquinol levels may help support energy and recovery; <a href="https://www.mdpi.com/2072-6643/12/6/1640" target="_blank" rel="noopener">relieve some symptoms of fatigue</a>, mitochondrial energy levels, support heart health and also support male fertility,” Dr Ross explains. “There are more than 70 scientific research studies on ubiquinol and the role it plays in our bodies, the most prominent being around supporting mitochondrial energy, supporting a healthy heart, and supporting male fertility.” Ubiquinol isn’t the only thing our hearts need As with everything, a healthy heart relies on us consuming various nutrients in a balanced way. Dr Ross explains that the key to a healthy diet and heart isn’t really to do with eating low-GI, and more about the “HI factor” or human interference factor. “The more people fiddle with food by the time it gets into your mouth, the worse it is for you,” he says. “A diet rich in Omega-3 fatty acids has proven to support the mechanical function of the heart and decrease the risk of heart health conditions.” He recommends having between 2-3 pieces of fruit and 3-5 servings of vegetables every day to ensure your body has enough of the nutrients it needs. Exercise, particularly cardio, is another way to look after our hearts according to Dr Ross, which can help to lower blood pressure and strengthen the heart. “Find an exercise you enjoy, whether it be power-walking, swimming or even dancing, and aim to move and increase your heart rate for at least 30 minutes every day,” he suggests. Taking supplements might also be something to consider, on advice from your GP. Some, like <a href="http://www.jeunesseglobal.com/en-AU/l1fe-cirqul8" target="_blank" rel="noopener">L1FE CirQul8</a>, offer combinations of ingredients like ubiquinol among others to support heart health, mitochondrial energy, and even immunity. Get to the heart of your health with a combination of scientifically researched ingredients that support immunity, cardiovascular health and mitochondrial energy. L1FE CirQul8 is formulated with a proprietary blend of ubiquinol, nicotinamide and pyridoxine to help support energy production and maintain energy levels. It also contains zinc to support mental function.⁠ Always read the label. Use only as directed. If symptoms persist consult your healthcare professional. Image: Getty Images

Body

COVID concerns drive supplement and vitamin use

<div> Image: Getty Sales of complementary medicines have been driven up by COVID fears, but immune boosting claims for them are doing more harm than good. <div class="copy"> In an <a rel="noopener" href="https://www.nps.org.au/australian-prescriber/articles/the-safety-of-commonly-used-vitamins-and-minerals" target="_blank">article</a> published today in Australian Prescriber, University of Queensland Adjunct Associate Professor of Pharmacology Geraldine Moses has warned of major potential harms associated with the use of dietary supplements. “One reason for the persistent popularity of vitamins and minerals is the perception that they are harmless,” says Moses. But that perception masks a troublesome reality. “When it comes to complementary medicines, most consumers are only given information about the possible benefits of these products, and little if anything about risk – and there’s always potential risk.” The advice comes as supplement use is soaring. In July, a US survey claimed that nearly 30% of Americans are now taking more supplements than they were before the COVID-19 pandemic. Commissioned by the US health non-profit <a rel="noopener" href="https://www.samueli.org/" target="_blank">Samueli Foundation</a>, the <a rel="noopener" href="https://theharrispoll.com/" target="_blank">Harris Poll</a> concluded that 76% of US citizens were taking supplements. The article in Australian Prescriber discusses six potential harms of using dietary supplements: <ul> <li>They can have adverse effects, particularly at high doses.</li> <li>They can interact with other medicines.</li> <li>They cost money, which may be better spent on other things.</li> <li>Time spent taking dietary supplements may delay more effective treatments.</li> <li>They may bring false hope and disappointment.</li> <li>By taking dietary supplements, people add to the number of medicines they are taking, increasing the risk of medication error, interactions and adverse effects.</li> </ul> The US survey was small and not based on a probability sample, so more research is required to build an accurate picture. But the trend it highlights is supported by evidence globally of an upturn in supplement use. Accurate figures for Australia are hard to obtain, but market researchers <a rel="noopener" href="https://www.ibisworld.com/au/industry/online-vitamin-supplement-sales/4091/" target="_blank">report</a> that sales of vitamins and supplements soared during the pandemic. The trend suggests that pandemic-related fear may be driving the use of these products, which some experts say are not regulated or evidenced as rigorously as <a rel="noopener" href="https://www.tga.gov.au/registered-medicines" target="_blank">registered medicines</a>. And while the pandemic may have bolstered supplement sales, the scale of their use has always been profound: in 2018, around <a rel="noopener" href="http://www.roymorgan.com/findings/7956-australian-vitamin-market-december-2018-201904260734" target="_blank">a third of Australians</a> – 8.3 million people – reported buying supplements, according to Roy Morgan. <h4>Supplementary harms?</h4> Supplements can be benign and are critical for people with particular conditions or deficiencies, but there are notable cases in which they’ve been shown to cause long-term damage. Just last week, doctors at a Sydney liver transplant centre <a rel="noopener" href="https://insightplus.mja.com.au/2021/27/drug-related-liver-injury-call-for-better-regulation-of-supplements/" target="_blank">went public with concerns</a> that drug-induced liver injuries linked to dietary and herbal supplements were on the rise. Their <a rel="noopener" href="https://www.mja.com.au/journal/2021/215/6/drug-induced-liver-injury-australia-2009-2020-increasing-proportion-non" target="_blank">study</a>, which spanned 2009 to 2020, found that the proportion of drug-induced liver injuries that were caused by supplements (as opposed to things such as paracetamol and other medications) rose from 15% in 2009–11 to 47% in 2018–20. “We observed a link to bodybuilding and weight-loss supplements as has been seen in reports internationally, but also a link to traditional Chinese medicines,” says co-author Simone Strasser, president of the Gastroenterological Society. “Both groups of supplements are rising in popularity in Australia.” Strasser says that in many cases supplement-related drug-induced liver injuries (DILIs) were potentially severe: while 90-day transplant-free survival was 74% for liver injuries caused by paracetamol, it was 59% for those caused by supplements. “There’s an old saying that the difference between a drug and a poison is the dose,” says Moses. “What many people don’t realise is that high doses of some supplements can be dangerous.” Moses says that because consumers aren’t aware of the potential toxicity of supplements, they may be skirting perilously close to the line without even knowing. “Vitamin B6 is the classic one,” Moses says. “In Australia, the toxic dose is considered to be 200mg a day or more, and lots of people that I see now in hospital will be on four products with 50mg in each one, so they’re at the toxic dose, but they’re completely unaware of that.” The authors of the liver-damage study have expressed concern that so many supplements are escaping regulatory oversight by the Therapeutic Goods Administration (TGA), not least, Strasser says, because “not infrequently these compounds were purchased online, bypassing the Australian regulatory system”. Strasser adds that because reporting adverse events associated with supplements to the TGA is voluntary, many severe adverse reactions go unreported. <h4>Health anxiety drives demand</h4> As the pandemic progresses, reports of health anxiety <a rel="noopener" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7239023/" target="_blank">naturally rise</a>. A July 2020 <a rel="noopener" href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0236562" target="_blank">study</a> among 5,070 adult Australians of varying ages and from various locations found that 25% were very or extremely worried about contracting COVID-19, and around half (52%) were worried about family and friends contracting the disease. “When people are fearful, especially now with COVID, they will reach out and do whatever they can to assuage their anxiety, including taking natural health products,” Moses says. <div class="newsletter-box"> But do supplements work as promised? </div> Ken Harvey, a professor at Bond University’s school of Health Sciences and Medicine and an outspoken critic of pharmaceutical marketing, says that supplements can be helpful in specific cases. For example, pregnant women are encouraged to take folic acid to reduce the risk of foetal defects, and older people may need certain nutritional supplements to make up for deficiencies caused by poor diet, lack of activity and a lack of sunlight. But Harvey says most Australians can get enough of what they need from a reasonably healthy diet, so any vitamin they take will simply be filtered out by the kidneys and excreted in urine, because the body already has enough. Meanwhile, social media and wellness ‘influencers’ are patently contributing to the problem. A 2020 <a rel="noopener" href="https://aacijournal.biomedcentral.com/articles/10.1186/s13223-020-00474-6" target="_blank">study</a> in BMC Allergy, Ashthma and Clinical Immunology found that use of the popular Instagram hashtag #immunebooster increased by over 46% between 15 April and 15 May 2020. <h4>The myth of “immune-boosting” products</h4> One of the most touted phrases by both wellness influencers and supplement brands is ‘immune-boosting’, a term that had become synonymous with “wellness” even before the global pandemic. But how accurate is the term ‘immune-boosting’? Well, not very. According to Harvey, the immune-boosting myth is based on the fact that a lack of vitamins and minerals is known to weaken immunity, for example among malnourished populations. But Harvey says that in Australia, “there is no good evidence of widespread vitamin deficiencies in the population”. In fact, the idea of immune-boosting is based on a misconception about how the immune system works. The immune system is <a rel="noopener" href="https://www.cedars-sinai.org/blog/boosting-your-immune-system.html" target="_blank">better off balanced</a> than boosted – if it could be boosted by supplements (<a rel="noopener" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6673706/#B7" target="_blank">which it can’t</a>), users would experience symptoms of an immune response, such as fever and a runny nose, and in extreme cases would end up very sick. “To ‘boost’ your immune system against specific diseases, you’ve got to either catch one, or you’ve got to be vaccinated,” Harvey says, adding that consumers often buy supplements under the mistaken belief – promoted by some brands – that they will offer immunological benefits. Even more alarming, there is <a rel="noopener" href="https://pubmed.ncbi.nlm.nih.gov/28911953/" target="_blank">evidence</a> that some people may use ‘immune-boosting’ natural remedies as an alternative to vaccinations against viral conditions such as the flu, meaning the immune-boosting myth could hamper the fight against disease. Harvey says the TGA has regulated against advertising that promotes immune-boosting products by reference to the pandemic – but there’s a major loophole, because products can still be marketed as ‘immune-boosting’, provided they don’t mention COVID-19. <h4>So, how are supplements regulated?</h4> Under the TGA’s classification process, there are two major categories of medicines. Registered medicines include all prescription medications and most over-the-counter (OTC) medicines. Prescription medications are considered higher risk, and OTC medicines a lower but still palpable risk, so all registered medicines are assessed by the TGA for quality, safety and efficacy. Efficacy, in pharmacological terms, refers to the ability of a drug to provide the benefits to which it claims, including establishing the dosage required to provide that benefit. <a rel="noopener" href="https://www.nps.org.au/australian-prescriber/articles/efficacy-effectiveness-efficiency" target="_blank">Efficacy is established during clinical trials</a>. Complementary medicines such as supplements fall into the category of <a rel="noopener" href="https://www.tga.gov.au/listed-medicines" target="_blank">listed medicines</a>, which generally contain well-known, low-risk ingredients with long histories of use, such as vitamin and mineral products and sunscreens. These medicines are those that the TGA considers to be generally benign or low risk, so, “listed medicines do not undergo a full pre-market assessment of safety, quality and efficacy,” according to the TGA. The TGA does do yearly post-marketing surveillance on around 150 of the thousands of listed medicines on the Australian market, the results of which can be found in its <a rel="noopener" href="https://www.tga.gov.au/annual-performance-statistics-reports" target="_blank">annual performance statistics reports</a>. A review of the performance statistics over the five years from 2015 to 2020 reveals that around 75% to 80% of the listed medicines tested are found to breach compliance in some way, which would appear to point to what Harvey refers to as a “light-touch regulatory process” for listed medicines. <h4>Where to now?</h4> Approached for comment, the TGA informed Cosmos that enhancements to the listed medicines post-market compliance scheme are coming. But the supplement sector has always been resilient, offering an alluring alternative to Western medicine, whether because the supplements are perceived as low risk, or because of an inherent distrust of public-health messaging. “They [the TGA] have a pretty tough job to do, trying to cover every possible pharmaceutical product throughout Australia,” Moses says. “But I certainly think that with complementary medicines we could do a better job if we required manufacturers to provide consumers with information about potential risks.” Strasser says that a lack of public education is hampering both the TGA and the medical profession’s ability to clamp down on unsafe supplement use. “There is still a perception that supplements are natural and therefore healthy,” she says. “Time after time, patients who experience severe DILI are incredibly surprised that something they purchase over the counter or online with the aim of improving their health could have harmed them.”  <img id="cosmos-post-tracker" style="opacity: 0; height: 1px!important; width: 1px!important; border: 0!important; position: absolute!important; z-index: -1!important;" src="https://syndication.cosmosmagazine.com/?id=160279&title=COVID+concerns+drive+supplement+use" alt="" width="1" height="1" /> </div> <div id="contributors"> <a href="https://cosmosmagazine.com/health/dangers-dietary-supplements/">This article</a> was originally published on <a href="https://cosmosmagazine.com">Cosmos Magazine</a> and was written by <a href="https://cosmosmagazine.com/contributor/amalyah-hart">Amalyah Hart</a>. </div> </div>

Food & Wine

Nutrient supplements do no good, may do harm

<div class="copy">The only vitamins that help are the ones you get from food, a new study suggests.</div> <div class="copy"> Researchers at Tufts University in the US find that vitamin and mineral supplements are at best a waste of money, and at worst are correlated with increased mortality rates. </div> <div class="copy"> The study, led by nutrition specialist Fang Fang Zhang and <a href="https://dx.doi.org/10.7326/M18-2478">published</a> in the journal Annals of Internal Medicine, finds that adequate intakes of vitamin K and magnesium are associated with lower all-cause mortality rates, but the findings hold true only for intake from food sources, not from vitamin supplements. On the other hand, excess calcium intake, including from supplements, was linked to a higher rate of cancer mortality. Vitamin D supplement intake for individuals with no vitamin D deficiency was linked to higher all-cause mortality rates. “As potential benefits and harms of supplement use continue to be studied, some studies have found associations between excess nutrient intake and adverse outcomes, including increased risk of certain cancers,” Zhang says. “It is important to understand the role that the nutrient and its source might play in health outcomes, particularly if the effect might not be beneficial.” The study is based on data from 27,725 adults who had answered a range of health and nutrition questions and completed at least one 24-hour food log for the US National Health and Nutrition Examination Survey between 2006 and 2011. More than half of the participants had used at least one dietary supplement within the previous 30 days, with over 38% using a multivitamin or mineral product. Supplement users were more likely than the rest of the population to get nutrients through their food. They were also disproportionately older, wealthier, whiter, more educated, physically active, and female. They were less likely to smoke, drink heavily, or be obese. In other words, they were people with the resources and inclination to take care of their bodies. “Our results support the idea that, while supplement use contributes to an increased level of total nutrient intake, there are beneficial associations with nutrients from foods that aren’t seen with supplements,” said Zhang. “This study also confirms the importance of identifying the nutrient source when evaluating mortality outcomes.” Image credit: Shutterstock This article was originally published on <a rel="noopener" href="https://cosmosmagazine.com/health/nutrient-supplements-do-no-good-may-do-harm/" target="_blank">cosmosmagazine.com</a> and was written by Samantha Page. </div>

Retirement Life

How to get the most out of food supplements

Dr Libby is a nutritional biochemist, best-selling author and speaker. Nutritional supplements are very common these days. For some people, supplements are necessary to cover nutritional gaps that can arise from excluding certain foods from their diet, regardless of whether this is by choice or necessity. For others, supplementation is something they view as an insurance policy, to ensure their nutrient intake is adequate if they don't always eat as well as they know they should. Perhaps you choose to take a multivitamin to top up your intake of a range of nutrients, or maybe you take a specific vitamin or mineral that is lacking in your diet. Or you might take an omega-3 fatty acid supplement, or use a greens powder as a convenient way to increase your vegetable intake. Good quality nutritional supplements are a financial investment, so you definitely want to be sure you are getting the maximum benefit from what you are taking. If you're not effectively absorbing the nutrients from your supplements, you're not going to be getting all of the potential benefits from these. The old adage that you are what you eat isn't quite correct. You are what you eat, absorb and assimilate, and this is something to consider when it comes to supplementation, too. Let's consider some common nutritional supplements and how you can get the most out of these. 1. Iron Iron deficiency is the most common nutritional deficiency in the world, and it can be difficult to restore depleted iron levels without a supplement. Many iron supplements lead to constipation, but most people find this does not happen with liquid iron supplements. If you take an iron supplement, avoiding tea, coffee or red wine within at least an hour of taking your supplement is essential, as the tannins inhibit iron absorption. Consuming calcium-rich foods away from iron-rich foods and iron supplements can also make a difference to iron absorption, as iron and calcium compete for absorption in the gut. If you take a calcium supplement, it's important that this is taken at a different time to your iron supplement. The same goes for zinc supplements – to maximise absorption, they should be taken at a different time to iron supplements. Vitamin C, however, significantly enhances the absorption of iron. So if you take an iron supplement, you might like to check the label to ensure it also contains vitamin C. 2. Zinc To maximize absorption, zinc supplements are best taken away from food (before bed is a good time) and away from any iron, calcium and folic acid supplements. Tannins in tea, coffee and red wine can also inhibit zinc absorption, as can fibre, so these are best avoided for at least an hour either side of taking zinc. 3. Vitamin D Vitamin D is a fat-soluble vitamin, so absorption of vitamin D supplements will be enhanced when taken with a source of dietary fat. This means it's best to take your vitamin D supplement with a meal that includes nourishing fats from foods like avocado, nuts, seeds, extra virgin olive oil or oily fish such as salmon. There are two different forms of vitamin D – they are vitamin D2 and vitamin D3. Vitamin D3 is the more bioavailable form. 4. Multivitamin Multivitamin supplements are best taken with a meal. When you eat, stomach acid is produced to help digest your food properly, and this will also enhance absorption of some of the nutrients in your multivitamin. The fats that are present in the meal will also help your body to absorb the fat-soluble vitamins (vitamins A, D, E and K). It's also best to avoid drinking coffee, tea and red wine within an hour of taking your multivitamin to get the most out of it. While nutritional supplements can help to bridge any nutritional gaps or to address nutrient deficiencies, please be aware that they cannot replace a highly nutritious way of eating. Nothing in this world can. Written by Dr Libby Weaver. Republished with permission of <a href="http://www.stuff.co.nz/" target="_blank">Stuff.co.nz.</a>

Body

Why these vitamins are useless and ripping you off

As a nation, we’re spending more money than ever on vitamins and supplements in the pursuit of a longer, healthier life, but many of these products aren’t all that beneficial. In some cases, they may even be harmful. So which ones are worth your hard-earned cash? We take a look. While vitamin B supplements are touted as being good for keeping your brain sharp and warding off depression, dementia, heart disease, stroke and cancer, there’s little to no evidence that it’s true. On the other hand, there are a number of studies suggesting that <a href="https://www.ncbi.nlm.nih.gov/pubmed/10796569" target="_blank">vitamin C</a> and <a href="http://onlinelibrary.wiley.com/wol1/doi/10.1111/bcp.13057/abstract" target="_blank">zinc lozenges</a> could shorten the duration of a cold – but chances are they won’t help you avoid getting sick altogether. Vitamin D is a little more complicated. We’ve recently been hearing of a widespread vitamin D deficiency, but that only makes sense if scientists can agree on how much we actually need – which they haven’t. In fact, they’re still a little unclear on what vitamin D is actually helpful for. Some have suggested it may benefit bone health, others claim it could help sufferers of diabetes, depression and cancer, but none of these claims have been backed up by scientific evidence. As for vitamin E, nutritional epidemiologist Professor Katherine Tucker from the University of Massachusetts warns <a href="http://www.news.com.au/lifestyle/health/diet/which-vitamins-should-you-actually-buy/news-story/d2792082ed728a5fb653ceb7432ea3b9" target="_blank">news.com.au</a>, “don’t take it”. Scientists found it was not only unhelpful, but also may <a href="https://jamanetwork.com/journals/jama/fullarticle/1104493" target="_blank">increase your risk</a> of certain cancers. What about a multivitamin? Surely you can’t go wrong with that, right? Well, it won’t hurt, but it might not necessarily help, either. “There’s been some big studies that show they didn’t really have major effect," Professor Tucker explains. Do you take any vitamins or supplements? Do you believe they’ve helped improve your health? Share your thoughts with us in the comments below.

Body

Can herbal supplements treat mental health issues?

Stress, anxiety, and depression. Three mental health issues that are widely felt amongst amongst New Zealanders, yet often go unchecked. For anybody who suffers with their mental health, herbal and off-the-shelf remedies and supplements are often the first thing they seek out before discussing their needs with a professional healthcare provider. But is there any science proving that any of these herbal treatments actually work? It's essential to know that just because a product is natural, herbal, or available without a prescription, doesn't mean it's safe. Some products can also cause negative interactions when used with other drugs. You must also be aware that no herbal or natural supplement will address the underlying cause of any kind of mental illness. You may be provided with a temporary solution, but it's value will likely be short-term. Lemon balm Use of Melissa officinalis, or lemon balm, dates back to the Middle Ages for stress and anxiety relief. This herb is part of the mint family and <a href="http://umm.edu/health/medical/altmed/herb/lemon-balm" target="_blank">some small scientific studies</a> have shown consumption of it can produce slight feelings of calmness for several hours. Positive effects are only felt when consuming a lot of this herb (1600mg has been linked to six hours of calmness), but luckily, no scientific studies have shown adverse effects of lemon balm even in high doses. St. John's wort Commonly found as a tea or in pill supplement form, St. John's wort has been proven in some clinical trials to help with some types of depression because it can raise serotonin levels. However, <a href="https://nccih.nih.gov/health/stjohnswort/sjw-and-depression.htm" target="_blank">it's potentially very dangerous</a>, too. St. John's wort interacts with many prescription medications, and should never be taken without your doctor's consent if you're being prescribed anything. Particularly, if combined with selective serotonin reuptake inhibitor (SSRI) drugs such as fluoxetine (Prozac), paroxetine, and other antidepressants, St. John's wort can trigger psychotic events, autonomic dysfunction (sweating, increased blood pressure), and motor effects, because your body struggles with such an increased level of serotonin. Vitamin B Many vitamin B supplements are marketed for stress relief in New Zealand. Fatigue and low energy are scientifically linked with a vitamin B deficiency, but it is plentiful in the average diet and only usually recommended for vegetarians, vegans, and other vulnerable groups. There's very little scientific evidence that stress increases a person's need for vitamin B, or that a big dose of it is required to "get through" times of stress. However, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4290459/" target="_blank">one promising Australian study</a> from 2014, which looked specifically at work-related stress, saw reductions in it between weeks four and 12 when taking a regular vitamin B supplement. Probiotics Though the link between the gut and mental health is an emerging issue in the health industry, there's no clear evidence that probiotics (e.g. as a pill supplement form) reduce symptoms of stress or anxiety. However, <a href="http://newsroom.ucla.edu/releases/changing-gut-bacteria-through-245617" target="_blank">one University of California Los Angeles study has found</a> that it found people that consumed two cups of probiotic yoghurt per day (which contained four types of live bacteria: Bifidobacterium, Streptococcus, Lactococcus, and Lactobacillus) had calmer reactions to stressful situations than those who didn't eat the yoghurt. What constitutes a "calmer reaction", however, is subjective so we can't take this as conclusive evidence. The only known side effects of probiotics are bloating and digestive gas. Valerian root <a href="http://umm.edu/health/medical/altmed/herb/valerian" target="_blank">There's not enough evidence to show that valerian root</a> – a common ingredient in natural sleeping medications – actually works. Limited research shows it can reduce heart rate and feelings of stress when put under pressure, and there's even one study that showed it was more effective that diazepam for anxiety during a two-week period, when used alongside St. John's wort. Low doses are considered to be safe, but high doses can result in blurred vision, headaches, and lethargy. Kava Kava, a plant (and mild intoxicant) that grows in some Pacific nations, is supposedly useful in treating anxiety. It can bring about feeling of relaxation, and sometimes even euphoria, as it causes the body's dopamine levels to rise. There is also <a href="https://trialsjournal.biomedcentral.com/articles/10.1186/s13063-015-0986-5" target="_blank">some clinical evidence</a> that it helps with stress, insomnia, and depression and is generally considered safe in when consumed occasionally. However, it's potential to interact with other drugs is high. It can be addictive, and can't be combined with alcohol, dopamine, haloperidol, acetaminophen, and benzodiazepines. It can cause excessive drowsiness when used alongside SSRIs, and it can injure the liver in healthy people. Written by Lee Suckling. First appeared on <a href="http://www.stuff.co.nz/" target="_blank">Stuff.co.nz</a>.

Mind

Popular cruise lines waving single supplement fee

Hitting the high seas as a solo traveller just became a whole lot more attractive, with a number of cruise lines announcing “no single supplement” deals and even unveiling new sole occupancy cabins. In the past, singles have been hit with hefty fees to justify booking a twin cabin – sometimes as much as 150 to 200 per cent of the published per person fare – to cover the cost of the “missing” person. Cruise line mega-giant Cunard’s has spent $160 million on remastering the Queen Mary 2 to include 15 cabins for solo travellers, not unlike the retro-fit cabins on sister ships Queen Elizabeth and Queen Victoria. The newest ships from Royal Caribbean International, Norwegian Cruise Line, Holland America Line and British P&O Cruises also include some solo rooms. If a river cruise is more your style, book your 2017 adventure with Avalon Waterway’s European river cruises without being hit the supplement charge. The offer is available across all European departures, but excludes royal suites. Do you have any memorable experiences as a solo cruise ship passenger? Share your stories with us in the comments below. Related links: <a href="/travel/cruising/2016/08/8-beautiful-islands-you-can-only-visit-on-a-cruise/">8 beautiful islands you can only visit on a cruise</a> <a href="/travel/cruising/2016/08/10-things-you-didnt-know-about-cruise-ships/">10 things you didn’t know about cruise ships</a> <a href="/travel/cruising/2016/08/5-items-to-never-bring-on-a-cruise/">5 items to never bring on a cruise (and what to pack instead)</a>

Cruising

This graph shows which health supplements work – and which don’t

With so many vitamins and supplements on the market, and new ones seemingly springing up every day, how do you know which ones are worth your money (or actually work)? Data journalist, David McCandless, and web developer, Andy Perkins, have analysed the scientific research of the most popular health supplements and created a graph to show you which supplements are worth buying and which ones you should pass on. <img width="574" height="973" src="http://thumbnails-visually.netdna-ssl.com/snake-oil_502913ef22085_w1500.jpg" alt="Snake Oil? Infographic" border="0" style="max-width: 1500px; display: block; margin-left: auto; margin-right: auto;"/> To view the larger graph, please click <a href="http://visual.ly/snake-oil" target="_blank">here</a> and to interact go <a href="http://www.informationisbeautiful.net/visualizations/snake-oil-supplements/" target="_blank">here</a>. Related links: <a href="/lifestyle/beauty-style/2016/01/how-to-prevent-chapped-lips/">Simple ways to prevent chapped lips</a> <a href="/lifestyle/beauty-style/2016/01/natural-ways-to-reduce-dark-skin-spots/">7 natural ways to reduce dark skin spots</a> <a href="/lifestyle/beauty-style/2016/05/diy-skin-care-tips-that-are-bad-for-you/">5 DIY skin care tips that are bad for you</a>

News

Over 60

News

Shop

Catalogues

Travel

Health

Lifestyle

Finance

Entertainment

Property

Information

Keep up to date

Search

Vitamin D supplements can keep bones strong – but they may also have other benefits to your health

How much protein do I need as I get older? And do I need supplements to get enough?

Lots of women try herbs like black cohosh for menopausal symptoms like hot flushes – but does it work?

Are fish oil supplements as healthy as we think? And is eating fish better?