Health
Vitamin E is an important antioxidant that fights destructive free radicals that promote aging and a breakdown of the immune system. Many people take vitamin E supplements to prevent heart disease, prostate and breast cancer and to boost the immune system. Science has not always been consistent in supporting the health benefits of vitamin E. One problem is that scientists have not always controlled the form of vitamin E, which could provide insight into its effectiveness. Vitamin E belongs to a group of naturally occurring chemicals, including alpha-, beta-, gamma- and delta-tocopherols and vitamin E derivatives, including vitamin E acetate, succinates and nicotinates. Alpha-tocopherol is the form of vitamin E that has been used in most studies and is found in most supplements. Some studies suggest that supplements containing gamma and alpha tocopherols reduce the risk of prostate and colon cancer, while gamma plus delta tocopherols reduce the risk of breast cancer. Scientists at Texas Women's University reviewed the existing literature and suggested that vitamin E succinate is probably the most effective for prostate cancer prevention. It works by breaking down cancer cell membranes and is particularly effective when given in conjunction with anti-cancer drugs and anti-androgens. (Nutrition Rev, 63:247-255, 2005)
Eating food with simple carbohydrates causes major changes in blood sugar and insulin. Food with a high glycemic index (rich in simple sugars) rapidly increases blood sugar, which triggers the release of insulin. Insulin binds to the cell receptors, which act like a lock and key to allow sugar into the cell.
The blood sugar control system doesn't work very well in people with type 2 diabetes, which can cause a host of health problems known as metabolic syndrome. Metabolic syndrome includes high blood pressure, high cholesterol, blood clotting abnormalities and abdominal fat deposition. Swedish scientists found that supplementing with whey protein during breakfast or lunch resulted in less blood sugar fluctuation throughout the day. The liver can convert amino acids from proteins into blood sugar, a chemical process known as gluconeogenesis. This process uses amino acids, which act like blood sugar time capsules, to prevent hunger pangs and maintain steady blood sugar levels.
(Am J Clin Nutr,82: 69-75, 2005)
You need essential minerals for optimal health and function. Mineral metabolism is very complicated - taking too much or too little of one mineral can sometimes affect the absorption or function of another mineral. Scientists at the US Department of Agriculture found that inadequate intake of zinc in young men resulted in lower cardiovascular capacity and energy levels. Zinc is important for the production of carbonic anhydrase, an important chemical to rid the body of carbon dioxide (a waste product). Good sources of zinc include red meat, oysters, poultry and fortified cereals and beans. Zinc as a supplement is highly recommended, even as part of a daily multivitamin supplement. (Am J Clin Nutr, 81: 1045-1051, 2005)
Immune function declines with age, making it difficult for older people to fight infections. Infections and diseases that are trivial for young people can sometimes be fatal in older people. Two strategies to boost the immune system in the elderly include vaccination and supplements or dietary changes that improve immune response. Streptococcus pneumoniae (SP) infections are particularly deadly in older adults. A vaccine against this bacterium is currently available, but is often not used for fear of side effects and concerns about efficacy. Brazilian researchers found that patients given arginine supplements (15g per day for 14 days) showed a more powerful immune response to an SP vaccine than patients who received a placebo. Individual amino acids, such as arginine and glutamine are very promising as immune boosters. (Eur J Clin Nutr,59:1362-1366,2005)
Creatine supplements increase muscle mass, performance during very intensive training and even IQ. Physical and mental performance decreases due to lack of sleep. Creatine supplementation can have a positive effect on mental function in people with sleep deprivation. British researchers showed that people given creatine supplements performed better on mental and physical tests-movement tests, verbal and spatial reasoning, reaction time, balance exercises and state of mind-than those given a placebo (fake creatine). Creatine supplements are effective for boosting mental function in people who work in highly stressful jobs associated with sleep deprivation.(Psychopharmacology, published online Nov.2005)
