Last fall, before being named the senior U.S. health official, Robert F. Kennedy Jr. said the Trump administration would liberate Americans from the FDA’s “aggressive suppression” of vitamins, dietary supplements, and other substances — ending the federal agency’s “war on public health,” as he put it.

In fact, the FDA can’t even require that supplements be effective before they are sold. When Congress, at the agency’s urging, last considered legislation to require makers of vitamins, herbal remedies, and other pills and potions to show proof of their safety and worth before marketing the products, it got more negative mail, phone calls, and telegrams than at any time since the Vietnam War, by some accounts. The backlash resulted in a 1994 law that enabled the dietary supplement industry to put its products on the market without testing and to tout unproven benefits, as long as the touting doesn’t include claims to treat or cure a disease. Annual industry revenues have grown from $4 billion to $70 billion since.

With Kennedy now in the driver’s seat, the industry will likely expect more: It aims to make bolder health claims for its products and even get the government, private insurers, and flexible spending accounts to pay for supplements, essentially putting them on an equal footing with FDA-approved pharmaceuticals.

On Feb. 13, the day Kennedy was sworn in as secretary of Health and Human Services, President Donald Trump issued a “Make America Healthy Again” agenda targeting alleged corruption in health regulatory agencies and instructing them to “ensure the availability of expanded treatment options and the flexibility for health insurance coverage to provide benefits that support beneficial lifestyle changes and disease prevention.”

Kennedy has said exercise, dietary supplements, and nutrition, rather than pharmaceutical products, are key to good health. Supplement makers want consumers to be able to use programs like health savings accounts, Medicare, and even benefits from the Supplemental Nutrition Assistance Program, or SNAP, to pay for such items as vitamins, fish oil, protein powders, and probiotics.

“Essentially they’re seeking a government subsidy,” said Pieter Cohen, a Harvard University physician who studies supplements.

As the Senate Finance Committee questioned Kennedy during his Jan. 29 confirmation hearing, supporters in the Alliance for Natural Health lunched on quinoa salad in the U.S. Capitol Visitor Center and crowed that the moment had finally arrived for their health freedom movement, which has combined libertarian capitalism and mistrust of the medical establishment to champion unregulated compounds since the 19th century.

“The greatest opportunity of our lifetimes is before us,” said Jonathan Emord, the group’s general counsel, who has brought many successful lawsuits against the FDA’s restrictions on unproven health claims. “RFK has dedicated his whole life to opposing the undue influence” of the pharmaceutical industry and “assuring that our interests triumph,” Emord said.

In speeches and in a pamphlet called “The MAHA Mandate,” Emord and alliance founder Robert Verkerk said Kennedy would free companies to make greater claims for their products’ alleged benefits. Emord said his group was preparing to sue the FDA to prevent it from restricting non-pharmaceutical production of substances like biopeptides — complex molecules related to drugs like Ozempic.

HHS spokesperson Andrew Nixon did not respond to a request for comment on the agency’s plans vis-à-vis dietary supplements.

While the basic law governing the FDA establishes that a substance alleged to have treatment or curative effects is by definition a “drug,” and therefore comes under the agency’s requirements for high standards of scientific evidence, the new administration could reallocate money away from enforcement, said Mitch Zeller, former head of the FDA’s Center for Tobacco Products.

As a Senate aide early in his career, Zeller investigated a tainted L-tryptophan supplement that killed at least 30 people and sickened thousands in the U.S. in 1989. The scandal led the FDA to seek heavier regulation of supplements, but a powerful backlash resulted in the relatively weak supplements law of 1994.

Even that law’s enforcement could be undercut with a stroke of the pen that would keep FDA inspectors out of the field, Zeller said.

Sweeping changes couldn’t come too soon for Nathan Jones, founder and CEO of Xlear, a company that makes products containing xylitol, an artificial sweetener. The Federal Trade Commission sued Xlear in 2021 for making what it called false claims that its nasal spray could prevent and treat covid.

Jones points to a handful of studies evaluating whether xylitol prevents cavities and infections, saying the FDA would require overly expensive studies to get xylitol approved as a drug. Meanwhile, he said, dentists have been bought out by “Big Toothpaste.”

One can hardly find any products “without fluoride for oral health,” he said. “Crest and Colgate don’t want it to happen,” he said.

Kennedy’s desire to rid water supplies of fluoride because of its alleged impact on children’s IQ is welcome news, he said, and not only because it could highlight the value of his products. Jones stresses, as do many health freedom advocates, that clean air and water and unadulterated food do more to prevent and cure disease than vaccines and drugs. For example, he and other advocates claim, wrongly, that the United States eliminated the crippling disease polio through better sanitation, not vaccination.

The Alliance for Natural Health hopes that in lieu of strict FDA standards, Kennedy will enable companies to make expanded marketing claims based on evidence from non-FDA sources, Verkerk said, such as the National Institutes of Health’s nutritional information site, which describes the pros and cons of different supplements.

Kennedy has also called for relaxing the strictures on psychedelic drugs, which interest some veterans as potential remedies for such conditions as post-traumatic stress disorder. VETS, a San Diego-based organization, has paid for 1,000 veterans to get treatment with the powerful hallucinogen ibogaine at clinics in Mexico and other countries, said the group’s co-founder Amber Capone.

She got involved after her husband, a retired Navy SEAL, pulled out of a suicidal spiral after spending a week at an ibogaine clinic near Tijuana, Mexico, in 2017. She wants NIH, the Defense Department, and the Department of Veterans Affairs to fund research on the illegal substance — which can cause cardiac complications and is listed as a Schedule I drug, on par with heroin and LSD — so it can be made legally available when appropriate.

Coincidentally, the push for less onerous standards on supplements and psychedelics would come while Kennedy is demanding “gold-standard science” to review preservatives and other food additives that he has said could play a role in the country’s high rate of chronic diseases.

“Put aside the fact that there’s precious little evidence to support” that idea, said Stuart Pape, a former FDA food center attorney. “There’s been no indication they want the same rigor for supplements and nutraceuticals.”

Although most of these products don’t have major safety concerns, “we have no idea which products work, so in the best case people are throwing away a ton of money,” Zeller said. “The worst-case scenario is they are relying on unproven products to treat underlying conditions, and time is going by when they could have been using more effective FDA-authorized products for diseases.”

Supplement makers aren’t entirely unified. Groups such as the Consumer Healthcare Products Association and the Council for Responsible Nutrition have advocated for the FDA to crack down on products that are unsafe or falsely represented. The Alliance for Natural Health and the Natural Products Association, meanwhile, largely want the government to get out of the way.

“The time has come to embrace a radical shift — from reactive disease management to proactive health cultivation, from top-down public health diktats to personalized, individual-centric care,” Emord and Verkerk state in their “MAHA Mandate.”

The post With RFK Jr. in Charge, Supplement Makers See Chance To Cash In appeared first on Medika Life.

I do, but I need to rethink the practice.

Multivitamins have long been touted as a way to boost health and potentially extend lifespan.

However, a recent large-scale study published in JAMA Network Open has cast doubt on this claim, finding no significant link between multivitamin use and longevity.

This finding aligns with the suspicions of many experts who have long questioned the effectiveness of multivitamins in promoting healthy aging.

Multivitamin Use Is Common

Multivitamin use is prevalent among US adults, particularly older individuals, women, non-Hispanic whites, and those with a college education.

One in three Americans take a multivitamin.

Why Do Folks Take Multivitamins?

Despite the widespread belief that supplements improve or maintain health, only about one-quarter of supplements are taken based on healthcare provider recommendations.

Often, individuals perceive an increased intake of certain nutrients may lower the risk of diseases like cancer and cardiovascular disease.

However, observational studies on the health benefits of individual supplements and multivitamins/multimineral (MVMM) have produced inconsistent results.

Furthermore, while randomized clinical trials often fail to demonstrate benefits from these supplements, it’s worth noting that many of these trials may not have been long enough to detect any positive effects.

A New Cohort Study

A cohort study is observational. Researchers prospectively follow a group (cohort) of individuals over time to assess the development of certain outcomes, such as diseases.

The study authors collected data from nearly 12,000 adults in the National Health and Nutrition Examination Survey.

Why Do People Take Multivitamins?

Here’s what the researchers discovered:

• People take supplements primarily to improve (45%) or maintain (33%) their overall health.
• Women often cite bone health as a reason for calcium supplement use (36%)
• Men are more inclined to use supplements for heart health or cholesterol reduction (18%).
• Older adults (60+) are more likely than younger ones to use supplements for specific health concerns, such as heart, bone, joint, and eye health.

However, only a small fraction of supplement users (23%) of respondents indicated that their healthcare provider recommended a multivitamin.

The Takeaway Messages

Here is the main research finding:

Multivitamin use showed no link to a reduced risk of death from any cause.

This lack of association held even when considering major causes of death and how the effect of multivitamins might change over time.

Despite widespread multivitamin use in the United States, the supplement does not improve survival.

I probably should simply eat more fruits, vegetables, fermented foods, and whole grains. I remain a work in progress.

The post Multivitamins and Longevity: A Data-Driven Deep Dive appeared first on Medika Life.

Here’s the context of why I incorporated the supplements into my routine.

Fish oil supplements have been hailed as a wonder weapon for heart health for decades.

Doctors routinely recommended them, and health-conscious individuals faithfully popped their daily dose.

My Goals

In this article, we will delve into the recent study published in BMJ Medicine that challenges the long-held belief about the benefits of fish oil supplements for heart health.

We will explore the potential impact of this new research and its implications for individuals who have incorporated fish oil capsules into their daily routines.

Additionally, we will discuss the traditional benefits associated with fish oil supplements and examine the study’s surprising findings, offering a comprehensive analysis of the implications for heart health.

First, a look at the potential benefits of fish oil supplements.

Fish Oil: Supporting Heart Health

Fish oil supplements, which boast high omega-3 fatty acids, EPA, and DHA, have been a mainstay in heart-healthy routines for years.

Traditionally, many viewed fish oil supplements as beneficial for heart health due to their high content of omega-3 fatty acids, particularly EPA eicosapentaenoic acid) and DHA (docosahexaenoic acid).

Here’s a breakdown of some potential benefits:

• Reduced triglyceride levels: There’s growing evidence that omega-3 fatty acids can significantly reduce blood triglyceride levels, a type of fat associated with an increased risk of heart disease.
• Lower cholesterol levels. The effect on cholesterol is more nuanced. While there may be a slight increase in “good” HDL cholesterol, some studies suggest a possible increase in “bad” LDL cholesterol.
• Better mental health. Omega-3 fatty acids might help prevent the onset or improve the symptoms of some mental health conditions like depression.
• Potential anti-inflammatory effects: Omega-3s possess some anti-inflammatory properties, which may be helpful in conditions like rheumatoid arthritis.

• Improve brain function: Some studies suggest omega-3s play a role in cognitive function and benefit brain health as we age.
• Pregnancy support. While some research suggests fish oil supplements during pregnancy and breastfeeding might benefit a child’s cognitive development, vision, and allergy risk, more studies are needed to confirm these effects definitively. It’s important to discuss any supplement use with your doctor before starting them, especially during pregnancy or breastfeeding.

Fish Oil, Heart Disease, and Stroke Risk

Given my current use of fish oil supplements, a recent British Medical Journal Medicine study on its pros and cons caught my eye.

Here are the research objectives:

• Participants: Over 415,000 individuals from the UK Biobank study, aged 40–69, were included.
• Objective: To assess the link between fish oil supplements and the risk of major cardiovascular events, including atrial fibrillation (irregular heartbeat), heart attack, stroke, and heart failure. Researchers also tracked deaths from any cause.

Study Follow-up

Researchers surveyed participants between 2006 and 2010 to gather baseline information on their health habits, including fish oil supplement use, dietary fish intake, and other lifestyle factors.

They then used medical records to track participants’ health outcomes until March 2021 or their death.

About one-third (31.5 percent) of the participants reported taking fish oil supplements regularly. This group tended to be:

• Older
• White
• More likely to be female
• Have higher alcohol consumption and oily fish intake
• Less likely to be current smokers or live in deprived areas

Key Findings

The study revealed a surprising association between fish oil supplements and heart health in individuals with no prior cardiovascular issues.

The findings indicated that using fish oil supplements had different roles in cardiovascular health, disease progression, and death.

Fish oil hurts those with no known cardiovascular disease

For those with no known cardiovascular disease at the start of the monitoring period, regular use of fish oil supplements was associated with:

• A slightly (1.13 times) heightened risk of developing atrial fibrillation
• A 1.05-fold rise in stroke risk.

Fish oil helps those with known cardiovascular disease.

Among those who had cardiovascular disease at the start of the monitoring period, regular use of fish oil supplements was associated with:

• A one-seventh (15 percent) lower risk of progressing from atrial fibrillation to a heart attack
• A one-tenth (9 percent) lower risk of progressing from heart failure to death.

In-depth Analysis

Further in-depth analysis revealed that age, sex, smoking, consumption of non-oily fish, high blood pressure, and use of statins and blood pressure-lowering drugs changed the associations observed.

Regular use of fish oil supplements and the risk of transitioning from good health to heart attack, stroke, or heart failure was 6% higher in women and 6% higher in non-smokers.

The protective effect of these supplements on the transition from good health to death was greater in men (7% lower risk) and older participants (11% lower risk).

Study Problems

The researchers acknowledge this is an observational study, meaning it can’t prove cause and effect.

For example, people who take fish oil supplements might also have other lifestyle habits that influence their heart health. Observational studies are a lower-quality type of research.

Additionally, the study needed more information on the dosage or specific formulations of the fish oil supplements used by participants.

This omission makes it difficult to draw precise conclusions about the impact of different fish oil types or amounts.

Finally, the study population was predominantly white.

The findings may not be generalizable to people of other ethnicities.

We require additional research with more diverse participants to confirm these results across different populations.

Fish Oil: Potential Risks

The National Institutes of Health gives a recommended daily dietary intake (RDI) of 1,100 mg for women and 1,600 mg for men.

WebMD explains:

While fish oil supplements have generally been considered safe at recommended doses (around 3 grams daily), this study raises questions about their impact on heart health, particularly those without pre-existing cardiovascular conditions.

Here are some general safety points to remember about fish oil supplements:

• Dosage matters: Taking with daily consumption of more than 3 grams might increase their risk of bleeding.
• Potential side effects: Common side effects include heartburn, loose stools, and nosebleeds. Taking fish oil with meals or freezing capsules can help minimize these.
• Dietary sources vs. supplements: Consuming high amounts of fish from your diet (due to potential mercury and contaminant risks) differs from taking fish oil supplements, which are typically processed to remove these impurities.

Considering fish oil supplements, it’s wise to have an open conversation with your healthcare provider to determine if they’re right for you, given your health.

Be Careful With Other Medications

Fish oil supplements can interact with certain medications, so it’s important to be aware if you take any of these:

• Blood thinners: Fish oil, like blood thinners (medications or supplements), can reduce blood clotting. Taking them together might increase your risk of bleeding.
• Blood pressure medications: Fish oil might slightly lower blood pressure. If you take blood pressure meds already, combining them with fish oil could lead to your blood pressure dropping too low.

• Birth control pills: Some birth control pills might interfere with how fish oil affects your triglycerides (a type of fat in the blood).
• Alli or Xenical (weight loss drugs): These medications might reduce your absorption of the beneficial fatty acids from fish oil. If you take both, consider taking them a few hours apart.
• Vitamin E: Fish oil can lower your vitamin E levels. Talk to your doctor if you take both.

My Take

I don’t eat enough fish (even though I live in the Pacific Northwest of the United States), so taking supplements should help, right?

Not so fast, Michael.

The recent BMJ Medicine study throws a curveball into my thinking.

I must now consider that fish oil supplements might slightly increase my risk of suffering from a first-time heart attack or stroke.

Benefits Review

The study also hints that fish oil might offer protection against disease progression and even death for those already battling cardiovascular issues.

On the other hand,

Those without known cardiovascular disease might increase their relative risk of atrial fibrillation and stroke.

I have been using fish oil to lower my triglycerides (successfully, although I ramped up my exercise and improved my diet).

Now, I will get the omega-3s my body needs by eating reasonable amounts of oily fish. Broiled or baked, not fried.

I live in the Seattle area, after all.

The post Fish Oil Reversal: New Study Says Supplements Might Not Be What You Think for Heart Health appeared first on Medika Life.

First, we will take a short detour. Did you know that there is a science fiction film entitled “Valerian and the City of a Thousand Planets?” Luc Besson directed the film.

The film is based on the French science fiction comics series “Valérian and Laureline” by Pierre Christin and Jean-Claude Mézières.

The story follows two space agents, Valerian and Laureline, traveling through time and space to protect the universe’s peace.

People commonly use valerian for sleep disorders such as insomnia. Some use it for stress or other conditions. But is there scientific evidence supporting these uses?

This article discusses everything you need to know about valerian, including what conditions it may help, its safety, and how to take it.

What is Valerian?

Valerian (Valeriana officinalis) is an herb native to Europe and Asia. People have long used valerian root as a sedative.

The use of valerian dates back to the ancient Greeks and Romans.

Did you know that valerian can grow to over six feet tall? It also has a strong odor.

Valerian’s Effects on the Body

It is not clear how valerian affects the body. There is some evidence that its activity is linked to the independent and synergistic actions of plant compounds, such as the following:

• lignans
• valepotriates
• monoterpenes, sesquiterpenes, and carboxylic compounds
• flavonoids
• low levels of gamma-aminobutyric acid (GABA)

Valerian and GABA Chemical Messengers

Certain compounds in valerian, including valerenol and valerenic acid, can influence the body’s GABA receptors. The chemical messenger GABA helps regulate nerve impulses.

The neurotransmitter GABA is involved in sleep regulation. As GABA becomes more available in your body, you become more sedate.

Valerenol and valerenic acid can modulate GABA receptors. This change increases the central nervous system’s availability of the neurotransmitter. In addition, valerenic acid inhibits a GABA-destroying enzyme.

Valerian compounds can also interact with other neurotransmitter receptors, including those for adenosine and serotonin. These chemicals help with sleep and mood regulation.

In summary, valerian has several compounds that may promote calmness by making GABA more available. Valerian compounds may also interact with receptors associated with mood and sleep.

Valerian Promotes Sleep

Many use valerian for sleep disorders, including insomnia. I have heard valerian referred to as “nature’s valium.”

First, valerian root may reduce the time you need to fall asleep. Second, valerian may improve your sleep quality. Finally, the substance may increase your sleep quantity.

Here’s some proof:

A 2020 review of 60 studies led to this conclusion: Valerian valerian could be a safe and effective treatment to promote sleep and prevent associated disorders.

A 2017 randomized study of 120 subjects with sleep disturbances found that those taking a pill known as vagonette (with (valerian, hops, and Jujube) fell asleep faster, slept longer, and had fewer nighttime awakenings than a placebo.

Finally, a 2011 study examined the effects of valerian extract in 100 postmenopausal women with insomnia. Researchers discovered this:

Those consuming 530 milligrams of valerian extract (twice daily for four weeks) had better sleep quality than those in a placebo group.

While 30 percent of those taking valerian had sleep improvements, only four percent of those in the placebo group got better.

Not So Fast

However, not all research investigations have found that valerian provides sleep benefits.

For example, a study of 227 individuals with cancer treatment showed no sleep improvements associated with valerian (450 milligrams one hour before bedtime for eight weeks).

On the other hand, valerian appeared to be associated with improvements in fatigue.

In conclusion, while valerian may improve sleep in some people, we need more research before making firm conclusions about its efficacy.

Valerian Side Effects

Healthline asserts that “valerian is considered safe for most people when used at the recommended doses.”

A 2020 review of 60 studies concluded that Valerian valerian could be a safe and effective treatment to promote sleep and prevent associated disorders.

• headaches
• dizziness
• weakness
• stomach issues (for example, diarrhea and stomach ache)
• vivid dreams
• a metallic taste in the mouth
• fatigue

Rarely, liver injury can occur when valerian is combined with other herbs (for instance, black cohosh and skullcap), so it is unclear if valerian caused the toxicity.

Individuals that should not take valerian include children, teens, and pregnant or breastfeeding women.

Finally, valerian can interact with some medications. Examples include ones metabolized by the CYP3A4 enzyme, including certain antibiotics and cyclosporine.

Summary — Valerian Chronicles: Sleeping Beauty or Myth?

While valerian is rarely toxic, the evidence regarding its efficacy for sleep promotion is mixed.

If you consider adding valerian (or other herbal supplements) to your routine, please consult a healthcare professional first.

Finally, start learning about your sleep issues. Could the problem be diet? Stress? Some underlying medical condition?

Understanding why your sleep is suboptimal may take investigation and time, but getting to the root causes should help you optimize management.

Several factors influence sleep, so there may be better approaches than a supplement such as valerian. Have you found success with valerian or other natural sleep supplements?

The post Valerian Chronicles: Sleeping Beauty or Myth? appeared first on Medika Life.

Persistent sadness, hopelessness, and a loss of interest or pleasure in daily activities characterize MDD.

There has been growing interest in exploring alternative treatment approaches in recent years. These tools include probiotic supplementation to alleviate anxiety and depression symptoms.

A pilot randomized trial published in JAMA Psychiatry provides valuable insights into the potential benefits of probiotic supplementation as an adjunctive treatment for individuals with a major depressive disorder who do not achieve a complete remission with antidepressants.

We will examine the study findings and discuss the implications for clinical practice.

Depression is Common

Major depression is quite common, with around 264 million people globally experiencing this debilitating disorder, according to the World Health Organization.

According to The National Institute of Mental Health, 17.3 million (7.1 percent of adults) have had at least one major depressive episode in the United States.

The National Institute of Mental Health explains that of adults, 17.3 million (7.1 percent of the adult population) have had at least one major depressive episode in the United States.

The prevalence of major depression varies across different countries and populations, but it is a significant public health concern.

Major depression affects individuals from all walks of life, irrespective of age, gender, socioeconomic status, or cultural background. It is not limited to a specific demographic group and can occur in children, adolescents, adults, and older adults.

Women may be more likely to experience major depression than men. The reasons for this gender difference are not fully understood.

Despite its commonality, major depression is often underdiagnosed and undertreated. Many individuals suffering from depression do not seek professional. Reasons include stigma, lack of awareness, and limited access to mental health services.

Addressing the prevalence of major depression requires increased awareness. We also need improved mental health literacy and enhanced accessibility to appropriate treatments and support systems for those affected.

Depression (major depressive disorder) – Symptoms and causes

www.mayoclinic.org

Anxiety is common

Anxiety disorders are among the most common mental health conditions worldwide, affecting a significant portion of the global population. The condition is the most common mental illness globally and has a striking impact on the global disease burden.

Anxiety is a normal and adaptive response to stress or danger, but it can be classified as an anxiety disorder when it becomes chronic, excessive, and interferes with daily functioning.

Approximately 284 million individuals experience an anxiety disorder, making it a widespread concern.

It is important to note that anxiety disorders are not exclusive to any particular demographic group and can affect people from all backgrounds and age groups.

Anxiety disorders can manifest in various forms, such as generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, specific phobias, and post-traumatic stress disorder (PTSD).

Anxiety-related conditions can significantly impact an individual’s quality of life, relationships, and overall well-being.

Similar to major depression, anxiety disorders are often underdiagnosed and undertreated. Many anxious individuals don’t seek professional help due to stigma, lack of awareness, or fear of judgment.

Furthermore, some individuals may not recognize that their distressing symptoms indicate an anxiety disorder. Addressing the prevalence of anxiety requires promoting mental health awareness, reducing stigma, and ensuring access to appropriate diagnosis, treatment, and support services for those in need.

Anxiety disorders – Symptoms and causes

www.mayoclinic.org

Probiotics, Anxiety, and Depression

The randomized trial investigated the effects of probiotic supplementation as an adjunctive treatment for anxiety and depression symptoms in patients with MDD.

The study included 120 participants already receiving treatment with antidepressant medication but had not achieved full remission.

They were randomly assigned to receive either a widely-available, 14-strain probiotic supplement or a placebo. Subjects took the supplement or placebo four times daily for eight weeks.

Researchers assessed the severity of anxiety and depression symptoms using standardized measures at the beginning and end of the study.

The trial results revealed:

A significant drop in anxiety and depression symptoms among those who received probiotic supplementation (versus a placebo).

This finding suggests that probiotic supplementation may benefit mental health outcomes in individuals with MDD who do not experience complete relief from antidepressants alone.

Importantly, the use of probiotics as an adjunctive treatment did not interfere with the efficacy of the antidepressant medication, emphasizing its potential as a complementary therapeutic approach.

Probiotics mechanism

The mechanisms underlying the observed effects of probiotic supplementation on anxiety and depression symptoms are not yet fully understood.

However, there are several plausible explanations based on current scientific understanding. One hypothesis is that probiotics may modulate the gut-brain axis, bidirectional communication between the gastrointestinal and central nervous systems.

Emerging evidence suggests that alterations in gut microbiota composition and function are associated with mood disorders. Probiotics help restore a healthy balance of gut bacteria, improving mental well-being.

Furthermore, probiotics exert anti-inflammatory effects and regulate the production of neurotransmitters, such as serotonin, which play a crucial role in mood regulation.

Dysfunction in the serotonergic system is implicated in the pathophysiology of anxiety and depression. By influencing serotonin levels, probiotics may help alleviate depressive symptoms and promote a more positive mood state.

Probiotics: What is it, Benefits, Side Effects, Food & Types

Probiotics are a mixture of live bacteria or yeast in your body.

my.clevelandclinic.org

Clinical Trial Implications

The findings of this pilot trial have important implications for clinical practice, particularly for individuals with MDD who do not achieve full remission with antidepressants alone.

Adding probiotic supplementation as an adjunctive treatment may offer a valuable and safe option to enhance therapeutic outcomes. Given probiotics’ relatively low cost and minimal side effects, it could be a feasible and accessible intervention for many patients.

Study Limitations

However, it is essential to recognize the limitations of this study. First, the trial had a relatively small sample size, and we need to interpret the findings cautiously until replicated in larger, more diverse populations.

Secondly, the specific probiotic strain, dosage, and treatment duration used in this trial may not be generalizable to all available probiotic products. We need additional research to identify the most effective probiotic strains and optimal treatment protocols for managing anxiety and depression symptoms in patients with MDD.

Third, adherence was evaluated through capsule count, which, while the most commonly used method in clinical trials, can lead to overreporting.

In conclusion, the pilot randomized trial published in JAMA Psychiatry suggests that probiotic supplementation used as an adjunctive treatment holds promise in reducing anxiety and depression symptoms in patients with a Major Depressive Disorder (MDD) who do not experience full relief from antidepressants alone.

Gut-Brain Axis

The study’s findings support the hypothesis that probiotics may positively influence the gut-brain axis and modulate key neurochemical pathways involved in mood regulation.

Sugar, the Gut, and Obesity: Revealing Findings You Should Know About.

medium.com

We need more study

Although further research is warranted, these results provide a stepping stone for future investigations in larger populations to establish the efficacy and safety of probiotics as adjunctive treatments for anxiety and depression in MDD.

Incorporating probiotics into the treatment landscape may broaden the options available to clinicians and improve outcomes for individuals struggling with MDD.

The randomized clinical trial used the equivalent colony-forming unit of a single serving of kombucha.

Conflicts of Interest

The Medical Research Council Industrial CASE Ph.D. funded the study. Studentship with ADM Protexin (supplier of the probiotics) as the industry partner and additional support from Freya Green.

Study author Dr. Nikolova has received grants from the Medical Research Council and ADM Protexin during the conduct of the study as well as personal fees from Janssen outside the submitted work.

The post Surprising Link Between Probiotics, Anxiety, and Depression appeared first on Medika Life.

Let’s cut to the chase and look at the six lifestyle interventions the study indicates slow aging:

• Diet
• Sleep
• Physical activity
• Relaxation
• Probiotics
• Phytonutrients

“How many loved your moments of glad grace,
And loved your beauty with love false or true;
But one man loved the pilgrim soul in you,
And loved the sorrows of your changing face.”
― William Butler Yeats, The Collected Poems of W.B. Yeats

Biological aging (senescence)

Biological aging, or senescence, is a complex process involving genetic, environmental, and lifestyle factors. Here are some of the major factors that contribute to biological aging:

1. Genetic factors: Aging has a hereditary component, meaning that certain genes can predispose individuals to age faster or slower than others.
2. Oxidative stress occurs when there is an imbalance between the production of free radicals and the body’s ability to neutralize them. Free radicals can damage cells, tissues, and DNA, leading to aging and age-related diseases.
3. Telomere shortening: Telomeres are protective caps at the end of chromosomes that shorten each time a cell divides. Over time, telomeres become too short to function properly, leading to cell damage and aging.
4. Epigenetic changes: Epigenetic modifications, such as DNA methylation and histone modification, can affect gene expression and contribute to aging.
5. Inflammation: Chronic inflammation can damage cells and tissues, leading to aging and age-related diseases.
6. Environmental and lifestyle factors: These include exposure to pollutants, UV radiation, and other stressors, as well as lifestyle factors such as diet, exercise, and stress management.

It’s important to note that biological aging is a complex process that involves many different factors, and scientists are still working to understand all the mechanisms involved.

Reversing biological aging

Do we have some evidence that we can reverse aging? For example, the first human study reported in 2019 showed biological age reversal of up to three years.

This small clinical trial from California (USA) suggested reversing our body’s epigenetic clock (the timekeeper for our biological age) is possible.

Nine healthy volunteers consumed a cocktail of three common drugs, including growth hormone and two diabetes medicines, for one year. On average, they shed 2.5 years off their biological ages, measured by analyzing genomic markers. The subjects also had signs of immune system improvements.

While the results were impressive (and surprised the researchers), the study was small and did not include a control arm. Here is Steve Horvath, the University of California, Los Angeles geneticist who performed the epigenetic analysis:

“I’d expected to see slowing down of the clock but not a reversal. That felt kind of futuristic.” The scientists published their findings in Aging Cell.

A separate study of obese African Americans with vitamin D deficiency discovered this finding:

The African American study subjects — deficient in vitamin D — reversed their biological age by 1.85 years in 16 weeks with a vitamin D supplement program.

For this clinical trial, researchers enrolled 70 overweight or obese African Americans with serum vitamin D levels of less than 50.

They randomized the participants into four dose groups, including 600 IU, 2,000 IU, and 4,000 IU of daily vitamin D3 supplements or placebo, followed by 16-week interventions.

The results suggested that vitamin D supplements may slow epigenetic aging. The study is not definitive, as it was small, short, and not randomized.

“The wisest are the most annoyed at the loss of time.”
― Dante Alighieri

Reversing biological aging — new evidence

In an eight-week clinical trial, multi-institutional researchers examined how diet and lifestyle intervention might reverse biological age. Here are the results:

The intervention, which included sleep, diet, exercise, relaxation guidance, supplemental probiotics, and phytonutrients, was associated with a 3.23-year decrease in biological age.

Each study participant followed this regimen:

1. A healthy diet with dense, colorful cruciferous vegetables; low glycemic fruits; and some animal protein (for example, eggs or liver). In addition, subjects consumed foods with polyphenol compounds, such as tumeric, curcumin, green tea, and mushrooms.
2. Hydration
3. Exercise for a minimum of 30 minutes daily, five days weekly, at a perceived exertion of 60 to 80 percent of one’s maximum.
4. Meditate regularly.
5. Sleep for at least seven hours per night.
6. Two supplements: extra polyphenols (a greens powder) and a simple probiotic.

The researchers designed each component, brick by brick, on what influences DUA methylation and epigenetics favorably. As one researcher put it, they aimed to “sweet talk gene expression and turn off bad genes, like genes associated with cancer or even inflammation, and turn on good ones.”

Lead author Kara Fitzgerald adds, “the best time to start implementing diet and lifestyle changes to impact your biological age is in your 30s as changes in the aging journey really kick in during our 40s.”

My take

Biological age reflects the rate at which you are aging physically. On the other hand, your chronological age is simply the number of birthdays that you have celebrated.

While we are stuck with our chronological age, a growing body of evidence indicates that you have more flexibility with your biological age. That is good news for those who aim to optimize our lifestyles, however imperfect we are.

Aging remains a central risk factor for both acute and chronic diseases. The recent study reminds me that we are moving closer to understanding how to wind back our biological clocks.

The post Stop Getting Older! Six Steps to Slow Aging appeared first on Medika Life.

Do you take a multivitamin? Many do, recognizing the potential health benefits of the component vitamins, relative safety in reasonable disease, and availability of low-cost multivitamins.

Today we look at the efficacy of multivitamins for those not at risk of vitamin deficiency. We will not look at vitamin use for those with poor-quality diets (including those low in fruits and vegetables), an alcohol use disorder, a vegan diet, a history of bariatric surgery, those with some inborn errors of metabolism, or those receiving dialysis or intravenous nutrition.

Multivitamin effectiveness

Do we have evidence that multivitamins and mineral supplements add benefits if you have a healthy, balanced diet? No, we have not established that these supplements improve health. Let’s examine some studies examining the relationship between supplement use and health.

First, a 2021 evidence review for the United States Preventative Services Task Force (USPSTF) included 84 studies. Vitamin and mineral supplementation was not associated with cardiovascular disease or early death improvements. There appeared to be one upside to taking a multivitamin:

The review for the USPSTF showed a small benefit for cancer incidence with multivitamin use. Evidence for the benefits of other supplements appeared to be “equivocal, minimal, or absent. Limited evidence suggests some supplements may be associated with a higher risk of serious harm (hip fracture [vitamin A], hemorrhagic stroke [vitamin E], and kidney stones [vitamin C, calcium]).

While this review discovered no other benefits from multivitamin use, the study authors remind us that there is low-level evidence, in the form of an observational study, that there may be a lower breast cancer recurrence risk among breast cancer survivors using multivitamins.

COcoa Supplement and Multivitamin Outcomes Study (COSMOS) study

A 2022 study of over 21,000 older Americans showed that a daily multivitamin and cocoa extract supplement did not lower the incidence of invasive cancer compared with a placebo. Here are the specific findings:

• No effect of multivitamin use on breast cancer incidence
• No effect of multivitamin use on colorectal cancer incidence
• A protective effect of a daily multivitamin on lung cancer incidence (a drop of over one-third; hazard ratio 0.6)
• – No effect on cardiovascular disease
• No effect on all-cause mortality

The study raised no safety concerns.

Multivitamins — My take

My views harmonize with those of the US Preventative Services Task Force and the US Institutes of Health (NIH) consensus statement: If you are healthy and have adequate dietary intake (and no risk factors for inadequate vitamin status as discussed above), there is no need for multivitamins, given insufficient evidence of their benefits (I concede that the lung cancer risk reduction needs more attention).

Still, many feel more comfortable taking a multivitamin, and the studies seem to raise no safety signals for most. While some advocate for avoiding multivitamins, multivitamins are not unreasonable for most.

Please remember that the federal government does not regulate supplements (such as vitamins, minerals, and herbs) to assure safety and effectiveness in the United States.

Fortunately, the individual components of multivitamins are safe for most adults. Vitamin E doses are typically well below levels thought to increase early mortality rates, and beta-carotene doses are lower than those linked to lung cancer. The folic acid doses are below that thought to increase cancer risk. Avoid vitamin formulations that have several times the Recommended Daily Allowance (RDA) of vitamin B12.

Also, some individuals may suffer harm from ordinary doses of vitamin A, with the vitamin associated in some observational studies with osteopenia and fractures. If you are at higher risk for osteopenia or osteoporosis, please consider avoiding supplements with vitamin A. And if you take high doses of it (say 10,000 units or more daily), you may increase the risk of harming a fetus (congenital abnormalities). The risk is nearly five times higher for those consuming 10,000 units daily compared with 5.000.

Thank you for joining me in this brief look at multivitamins and health. Do you take a multivitamin? If yes, what motivates you to do so?

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Up to 30 percent of individuals with cancer have tried a so-called “cure” that is futile medicine, potentially wasting time and money. In addition, use the wrong alternative medicine, and you may put yourself in harm’s way.

Today we explore three popular complementary approaches to cancer management: high doses of vitamin C, cannabis oil (including Rick Simpson Oil), and herbal remedies.

1. Vitamin C

Many of my patients believe that very high doses of vitamin C is a good cancer treatment tool. From where did this idea come?

Research in the 1970s suggested that the nutrient is toxic to cancer cells. While initial research hinted at the promise of vitamin C as an anti-cancer agent, subsequent analyses showed these studies to be flawed.

Let’s look at the high-level evidence suggesting vitamin C doesn’t fight cancer and may create expensive urine. Large randomized clinical trials showed no drop in cancer incidence for those consuming vitamin C supplements.

For instance, the Physicians’ Health Study II randomly assigned over 14,000 males 50 years or older to receive vitamin C (500 milligrams daily) or a placebo for eight years. No differences in cancer incidence emerged between the two groups. An additional three years of post-study follow-up revealed no differences in cancer (or prostate cancer, specifically) risk.

Turning to females, the Women’s Antioxidant Cardiovascular Study included almost 8000 females. Consumption of vitamin C 500 milligrams daily for 9.4 years did not affect cancer incidence.

There can be some downsides to vitamin C supplement use. For example, vitamin C increases your kidneys’ excretion of oxalate, raising the risk of kidney stones.

Look at the results of an observational study with over 23,000 males (without kidney stones) followed for 12 years. Vitamin C supplementation appeared associated with a near-doubling (relative risk 1.92) of the risk of developing kidney stones.

But there’s more: Recently, researchers have shown that vitamin C given through a vein (intravenously) can have different effects than the pill form. Might vitamin C reduce radiation therapy side effects? Chemotherapy toxicity?

I could find no high-level evidence that we should use Rick Simpson Oil (and other forms of cannabis oil) for cancer treatment, even as some early studies show promise.

I am cautious and would wait until we have better evidence before advocating for the routine use of vitamin C. When IV vitamin C is combined with certain anti-cancer drugs, the anti-cancer drugs may not work as well. Kaiser Permanente provides a nice overview of intravenous vitamin C:Intravenous Vitamin C (PDQ®): Integrative, alternative, and complementary therapies – Patient…Vitamin C is a nutrient found in food and dietary supplements. It is an antioxidant and also plays a key role in making…healthy.kaiserpermanente.org.

In addition, case reports show that individuals with an inherited disorder called G6PD deficiency should avoid high doses of vitamin C because it may cause hemolysis.

Because vitamin C may make your body absorb iron more readily, high doses of the vitamin are not a good idea for those with hemochromatosis (here, the body takes up and stores more iron than it needs).

2. Cannabis Oil

Created from marijuana plants, hemp or marijuana oil has no good evidence that it can kill cancer. Admittedly, cannabis may ease some cancer treatment side effects, such as nausea and appetite loss. If you are considering using this drug, please discuss it with your cancer doctor before using it.

Cannabis oil comes in many forms, including cannabidiol (CBD) oil, often part of medical marijuana. Unlike many other cannabis oils, Rick Simpson Oil is high in tetrahydrocannabinol (THC), the primary psychoactive chemical in marijuana. THC is the marijuana chemical that provides the “high.”

Rick Simpson Oil (and other forms of cannabis oil) don’t have high-level evidence to support their use for cancer treatment, even as some early studies show promise.

Some studies in the lab and animals show THC and other cannabis chemicals have anti-cancer properties, including blocking cancer cells from spreading. I look forward to seeing what ongoing research reveals. And remember: While well-tolerated by most, cannabis can have toxicities such as memory impairment and attention loss.

3. Herbal Remedies

Herbal remedies do not prevent or treat cancer. Moreover, using herbal tools may lower the effectiveness of anti-cancer tools such as chemotherapy and radiation therapy.

On the other hand, some herbs may ease cancer treatment-related side effects. Ginger, with its anti-nausea properties, may help some. The evidence, however, is mixed.

The American Society of Clinical Oncology (ASCO) 2020 guidelines offer that the evidence is insufficient for a recommendation for or against using ginger to prevent chemotherapy-induced nausea. So I would offer that using herbal remedies such as ginger is not a hard “no,” as my title implies; rather, talk to your cancer doctors about their use.Herbs and Spices in Cancer Prevention and TreatmentMore than 180 spice-derived compounds have been identified and explored for their health benefits (Aggarwal et al.…www.ncbi.nlm.nih.gov.

Several Cochrane reviews show no convincing evidence (in the form of randomized trials) to support Chinese herbal medicine use as a treatment for esophageal or lung cancer.

In addition, a study of chemotherapy (gemcitabine) with or without Huachansu in patients with locally advanced or metastatic pancreas cancer showed no benefit from the combined approach.

If you decide to try a complementary approach to cancer management, please let your cancer management team know what you are doing. Some non-traditional approaches may compromise the traditional treatment effectiveness.

Thank you for joining me today.

The post Say No to These Cancer Remedies appeared first on Medika Life.

USDA does not have official statistics on U.S. organic retail sales, but information is available from industry sources. U.S. sales of organic products were an estimated $28.4 billion in 2012 — over 4 percent of total food sales — and will reach an estimated $35 billion in 2014, according to the Nutrition Business Journal. Yes, the data is a bit behind the times right now.

The organic food market is bursting thanks to the pandemic and consumer awareness of the dangers of food additives (can you say estrogen-like chemicals or red dye 40?). It is now worth USD 135920 million in 2022 and is forecast to a readjusted size of USD 201700 million by 2028… Yes, this sounds like mixing apples and oranges because the figures are so out of synch. The first figure was all organic products, and this is only food.

But what about supplements instead of food or in addition to food? Would they help us tackle the psychological problems our current state of affairs is raining down on us? In 2020, the supplement market was $61B, and by 2028, it will be slightly over $128B. It’s growing, but is it helping us?

First the Market Entry Then the FDA

The question that should be foremost in consumers’ minds regarding supplements of any kind ought to be whether or not they are safe and, second, do they do what their manufacturers claim they do. This is where the significant challenges for consumers lie.

On their website, the FDA says: Since companies can often introduce a dietary supplement to the market without notifying the FDA, the agency’s role in regulating supplements primarily begins after the product enters the marketplace. But that’s not all the information the FDA provides.

The FDA monitors adverse event reports submitted by dietary supplement companies, health care professionals, and consumers as well as other product complaints for valuable information about the safety of products once they are on the market.

In other words, the consumer or healthcare professionals are responsible for reporting adverse reactions to supplements. As far as the FDA is concerned, they watch for inaccurate labeling, claims to treat or cure disease or make claims from a single clinical study the company may have supported.

The Mental Health Supplement Market

Many supplements aim at a market where consumers want to improve their health or immune system, ward off aging, reduce stress, and help with insomnia, reduce anxiety, and even depression.

What does the research show? There is an interesting relationship between depression, diet, and inflammation. Inflammation plays a pivotal role in this mental health disorder, so anything in our diet that may decrease inflammation may have a beneficial effect on mood.

If diet plays a vital role in depression and other mental health disorders, might supplements be a replacement for what is lacking in the diet? But there is a caveat here pertaining to supplements.

Using primarily the National Library of Medicine journal database and SciFinder for current reports, 47 toxic compounds in 55 species from 46 plant families were found to demonstrate harmful effects due to hepatic, cardiovascular, central nervous system, and digestive system toxicity. The products most purchased by consumers include Echinacea, ginseng, Ginkgo, and saw palmetto.

Researchers, however, advise that problems patients experience cannot be attributed to supplements or diet alone. An assortment of factors enters into any patient’s diagnosis and treatment. Three factors appear interesting: inflammation, diet, and depression.

Currently, there is no blood test for diagnosing depression. Often levels of thyroid hormones or possibly vitamin D deficiency might be used to assume that they could be causing depression. But there is no test for depression itself.

Although there are many articles on the benefits of supplements, we must remind ourselves that too much of a good thing is not good. For example, anyone who wishes to prevent deficiencies in vitamins and begins megadosing could experience problems with their GI tract, fatigue, cramps, or even in some cases, mild nerve damage, confusion, or memory problems. If you’re concerned about depression and anxiety, that’s the last thing you want to have happen to you.

Inflammation may be detected by several blood tests looking for specific levels of proteins but the way to remediate this isn’t necessarily by taking supplements.

Regarding anxiety, there is intense interest in finding biomarkers for anxiety to make the diagnosis as accurate as possible. There is potential in the research, but no biological means of measuring it has been found to date. However, several organic compounds have been suggested as having qualities that would lead to decreases in anxiety. As always, there is no assurance that any of these products is absolutely 100% safe, pure, or helpful. It is as always, let the buyer beware.

One substance that has been suggested to be helpful for anxiety or depression is kava, yet we know that it also can potentially be a danger to the liver. Other supplements can be dangerous to your physical or mental health.

The advisories are out there, but many people believe that if it’s available for purchase in a store, it’s safe and effective, and that is questionable.

The post Are Supplements Really the Answer to Anxiety, Depression, and Everything Else? appeared first on Medika Life.

While many think of osteoporosis as a disease of women, while older women have the highest risk, we can get it. Men and women and all races.

Today we look at osteoporosis basics and new findings that remind us of the risk among men. We’ll end with some strategies that may reduce your risk of bone loss.

Osteoporosis basics

Our bones are dynamic — we constantly make new bone tissue and destroy the old. We made new bone faster than breaking it down in our younger days, increasing bone mass.

The bone-building process begins to slow in our early 20s, and we hit our peak bone mass by 30. After that, we lose bone mass faster than we make it.

Your chances of developing osteoporosis hinge on how much bone mass you achieved in your younger years. Bone mass peaks in our 20s and hinges on inherited genetics and ethnicity.

To my young readers: Do what you can to optimize your bone mass while you are young. Bank that bone mass for late in life. I’ll give you some tips at the end.

Osteoporosis: Fixed risk factors

Here are some of the factors that can make you more likely to develop osteoporosis or significant bone loss:

Age. As we observed above, bone density peaks around age 30. After that, you experience bone loss.

Gender. Women over age 50 have a higher risk. Compared with men, women are four times more likely to develop osteoporosis, as females have thinner bones and longer lives. But remember: Men can get significant bone loss, too.

Family history. Inherited genetics play a role: If your parents or grandparents had osteoporosis (or hints of it, such as a broken hip after a minor fall), your risk is likely higher.

Bone structure and body weight. Petite and thin women have a higher risk of osteoporosis. Thin men have a higher risk than men with larger body frames and higher weights.

Broken bones. If you have a history of bone breaks, you may have a higher risk.

Ethnicity. White and Asian women are more likely to develop osteoporosis than others.

Certain diseases. Rheumatoid arthritis and other conditions can raise your risk of osteoporosis. The risk of osteoporosis is higher in people who have some medical issues, including:

• Celiac disease
• Inflammatory bowel disease
• Kidney or liver disease
• Cancer
• Multiple myeloma
• Rheumatoid arthritis

Osteoporosis: Modifiable risk factors

Let’s take a look at some modifiable risk factors. We begin with this observation — osteoporosis is more common among individuals who have too much (or too little) of certain hormones.

For example, lower levels of sex hormones can cause weaker bones. With a drop in estrogen levels at menopause, the risk of osteoporosis rises among women. Some treatments for breast cancer (aromatase inhibitor pills) and prostate cancer can lead to more bone loss.

Making high thyroid hormone levels can accelerate bone loss. In addition, overactive parathyroid or adrenal glands lead to a higher chance of getting significant bone loss.

Some medicines, such as long-term steroids (for example, prednisone), can lift your chances of getting osteoporosis. Finally, smoking and heavy drinking — don’t do it.

Bone loss and men

I don’t think about osteoporosis when I think about my health. I don’t have any factors that put me at high risk. But am I being too casual about it? A new study reminds us that men get osteoporosis too.

Here are the new study findings:

Men with high body fat levels have lower bone density and appear more likely to experience a bone fracture than those with normal body fat levels.

Researchers from the University of Chicago Medicine (USA) analyzed bone mineral density and body composition of nearly 11,000 individuals under 60 years.

Listen to study author Rajesh K. Jain, M.D.: “We found that higher fat mass was related to lower bone density, and these trends were stronger in men than women. Our research suggests that the effect of body weight depends on a person’s makeup of lean and fat mass and that high body weight alone is not a guarantee against osteoporosis.”

Full disclosure: The study authors report receiving no external funding.

Dr. Jain wonders if we health care providers should consider osteoporosis screening for those with high body weight, also taking into account other risk factors.

So what can we do to try to reduce our risk of osteoporosis?

Osteoporosis — How can you reduce bone loss risk?

I often talk about aerobic-type exercise. But we probably should focus as well on bone-strengthening activities. Webmd suggests these weight-bearing activities:

• Aerobics
• Stair climbing
• Dancing
• Jogging
• Tennis and other racket sports
• Running
• Tai chi
• Walking
• Water aerobics
• Yoga

I do various weight-bearing and strength-training sessions for most days of the week, aiming for 30 to 40 minutes.

But strength training is more than these formal activities. We build bone and muscle when we do activities such as lifting bags of groceries or small children.

Some benefit from lifting weights, but I find bodyweight movements more appealing as I age. I prefer pushups to bench presses and have recently begun using elastic resistance bands.

Vitamin D and calcium

Vitamin D and calcium promote bone density. We can generally absorb the calcium we need from our diet with vitamin D. Consider some sun — to make reasonable vitamin D levels, we need to get some sun on most days of the week. Of course, remember the recommendations for sun exposure and skin cancer risk reduction.

While you won’t get a lot of vitamin D from food, some options in the dietary realm include liver (a hard pass for this writer), fatty fish such as salmon or mackerel, eggs, or foods fortified with vitamin D.

Can we get enough vitamin D through food? Ask a knowledgeable health care provider if you might benefit from vitamin D supplements.

According to WebMD folks, most adults should get about 1,000 milligrams of calcium daily. But if you’re a male over 70 or a female over 50, you should aim for 1,200 milligrams.

Good sources of calcium include:

• Low-fat dairy products
• Dark green leafy vegetables
• Canned salmon or sardines with bones
• Soy products, such as tofu
• Calcium-fortified cereals and orange juice

If you take supplements, please be careful — too much can lead to kidney stones, poor muscle tone, constipation, and other problems.

The National Academies of Sciences, Engineering, and Medicine recommends that total calcium intake from supplements and diet combined be no more than 2,000 milligrams daily for people older than 50.

Other osteoporosis avoidance strategies include avoiding smoking, drinking alcohol in moderation (if at all), and dodging excess caffeine.

That’s it for today. Thank you for joining me. I hope you have a joy-filled day. As for me, there is little vitamin D coming from that orb in the sky on this cloudy Seattle day.

[The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider if you seek medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.]

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