Some claim that soy-based meal-replacement formulas are ineffective for weight loss. However, the fact is that soy protein has been used effectively as a component of weight loss diets for more than 20 years. Animal studies have shown that soy protein and its associated bioactive isoflavones and peptides can have beneficial effects on glucose metabolism, fat metabolism, insulin sensitivity, metabolic rate, food intake and weight loss. Studies in humans have further shown that increased intakes of soy or animal protein can increase metabolic rate, decrease appetite, and increase satiety. Furthermore, randomized clinical trials and clinical weight loss studies have shown that diets based on soy protein are every bit as effective - if not more effective - than diets based on dairy protein when it comes to helping people lose weight and abdominal fat.
The truth is that weight loss is much more a function of reducing caloric intake and increasing calories burned through exercise, as opposed to simply using soy or whey protein in the diet.
The Nutritional Value of Soy Protein
Several scales for assessing the nutritional value of protein have been developed over the years. These have been used to rate various proteins for their ability to support growth, supply important amino acids, and generally satisfy the human protein requirement. The first broadly accepted standard was the Protein Effectiveness Ratio (PER). Developed in 1919, this method focused on the growth-supporting characteristics of a given protein, and it used rats (rather than humans) as the test animal. Because of the metabolic differences between rodents and humans, this method has been largely discredited and is rarely used today.
A second method, the Biological Value (BV) scale, is based on the retention of protein nitrogen by the body. It is thought to be a good measure of protein utilization. The BV scale stretches from 0 to 100, with a score of 100 indicating that virtually 100% of a given protein's nitrogen is retained by the body. Some people - particularly in the sports world - use this method, but it is not widely accepted within the community of nutritional scientists.
Most nutritionists (and many in the sports sector) now consider the Protein Digestibility Corrected Amino Acid Score (PDCAAS) to be the international standard for assessing protein quality. This approach, developed by the Food and Agriculture Organization and endorsed by the U.S. Food and Drug Administration, considers the amino acid balance of a given protein as it compares with the amino acid needs of humans, with specific reference to 2-5 year old children. It also takes into account the digestibility of the protein, or how fully the protein is broken down and absorbed by the body. The PDCAAS scale stretches from 0.0 to 1.0, with a score of 1.0 indicating that the protein completely satisfies human needs from a quality perspective.
During the 1990’s, whey protein became the protein of choice among bodybuilders, due in large part to an intense and successful marketing campaign sponsored by the dairy industry. That marketing promotion was based on the fact that some whey protein isolates have a rating of 100 on the BV scale. In comparison, egg-white protein (the traditional standard for bodybuilders) typically ranks in the 90’s, while most fish, beef, and soy proteins rank in the 70’s on the BV scale. (You will see a wide variety of BV scores for these foods because different people express the ratios in different ways, and the techniques for measuring BV are imprecise and not easily replicated from one experiment to another.)
However, when the PDCAAS approach is employed, soy protein isolates, whey protein isolates, and egg white protein all score a complete 1.00, meaning they all exhibit very high - and essentially equivalent - nutritional value in supporting human health.
The high PDCAAS score for soy protein isolates speaks to two important points. First, soy protein is well-digested and absorbed by humans. (This is the “D” of PDCAAS). Second, soy protein is complete. It contains all the essential amino acids in a proper balance for human growth, development, and health. (This is the “AA” of PDCAAS.)
Some authors have claimed that soy is lacking in the essential amino acid methionine, as if to imply that soy contains no methionine. This is incorrect. Soy may not be rich in methionine, but it contains enough to supply human needs under most circumstances. Furthermore, it is important to point out that human methionine requirements can be partially met by another sulfur-containing amino acid (cysteine). When cysteine + methionine content is considered, soy protein is nutritionally excellent.
A second method, the Biological Value (BV) scale, is based on the retention of protein nitrogen by the body. It is thought to be a good measure of protein utilization. The BV scale stretches from 0 to 100, with a score of 100 indicating that virtually 100% of a given protein's nitrogen is retained by the body. Some people - particularly in the sports world - use this method, but it is not widely accepted within the community of nutritional scientists.
Most nutritionists (and many in the sports sector) now consider the Protein Digestibility Corrected Amino Acid Score (PDCAAS) to be the international standard for assessing protein quality. This approach, developed by the Food and Agriculture Organization and endorsed by the U.S. Food and Drug Administration, considers the amino acid balance of a given protein as it compares with the amino acid needs of humans, with specific reference to 2-5 year old children. It also takes into account the digestibility of the protein, or how fully the protein is broken down and absorbed by the body. The PDCAAS scale stretches from 0.0 to 1.0, with a score of 1.0 indicating that the protein completely satisfies human needs from a quality perspective.
During the 1990’s, whey protein became the protein of choice among bodybuilders, due in large part to an intense and successful marketing campaign sponsored by the dairy industry. That marketing promotion was based on the fact that some whey protein isolates have a rating of 100 on the BV scale. In comparison, egg-white protein (the traditional standard for bodybuilders) typically ranks in the 90’s, while most fish, beef, and soy proteins rank in the 70’s on the BV scale. (You will see a wide variety of BV scores for these foods because different people express the ratios in different ways, and the techniques for measuring BV are imprecise and not easily replicated from one experiment to another.)
However, when the PDCAAS approach is employed, soy protein isolates, whey protein isolates, and egg white protein all score a complete 1.00, meaning they all exhibit very high - and essentially equivalent - nutritional value in supporting human health.
The high PDCAAS score for soy protein isolates speaks to two important points. First, soy protein is well-digested and absorbed by humans. (This is the “D” of PDCAAS). Second, soy protein is complete. It contains all the essential amino acids in a proper balance for human growth, development, and health. (This is the “AA” of PDCAAS.)
Some authors have claimed that soy is lacking in the essential amino acid methionine, as if to imply that soy contains no methionine. This is incorrect. Soy may not be rich in methionine, but it contains enough to supply human needs under most circumstances. Furthermore, it is important to point out that human methionine requirements can be partially met by another sulfur-containing amino acid (cysteine). When cysteine + methionine content is considered, soy protein is nutritionally excellent.
Soy Allergies and Sensitivities
Soy is on the Food and Agriculture Organization’s list of the eight most prevalent food allergens. This list includes milk, eggs, fish, crustacea, wheat, peanuts, tree nuts, and soy. Together, these foods account for about 90% of food allergies.
That said, it is important to understand that these high-profile food allergies differ widely in their incidence, severity, and symptoms, and that soy protein - relative to milk and nut proteins, for example - is a relatively mild allergen. Consider the following:
Beyond true allergic reactions, some people may be sensitive to the “non-digestible” sugars and fiber in soy. These components can cause abdominal bloating and gas, just like the sugars and fibers in most beans and just like the lactose in milk. Such symptoms are generally reduced, if not eliminated, when people use highly refined soy protein isolates which are 90-92% soy protein and only 3-4% carbohydrate (fiber plus simple and complex sugars and starches).
That said, it is important to understand that these high-profile food allergies differ widely in their incidence, severity, and symptoms, and that soy protein - relative to milk and nut proteins, for example - is a relatively mild allergen. Consider the following:
- Milk and peanut allergies are each 5-6 times more prevalent than soy allergies. In fact, the true incidence of soy allergy - as confirmed by double blind, placebo-controlled food challenges - is quite low. Research indicates that allergic reactions to soy occur predominately in children less than four years of age, and most estimates agree that <1.0% of children (probably 0.2-0.4% of children) have true soy allergies. Moreover, 90% of children who have reactions to soy outgrow the allergy by age four. Given these statistics, it is safe to assume that <0.1% of adults (fewer than 1 in 1,000) are allergic to soy.
- Food allergen reaction thresholds, or the minimum oral dose of protein that elicits an allergic response, tend to be several orders of magnitude (more than 100-1000 times) higher for soy than for milk and peanut proteins. In other words, it takes 100-1000 times more soy protein than milk or peanut protein to initiate an allergic response in sensitive people.
- Soy allergies tend to produce mild symptoms relative to other food allergies. In a summary report of clinical food challenge studies, it was noted that in 80% of reported cases, symptoms of soy allergies were minimal to mild, with the remaining 20% being moderate. No severe allergic reactions to soy were reported. In comparison, milk and peanut allergies produced minimal-to-mild symptoms in 50-70% of cases, moderate symptoms in 20-30% of cases, and severe symptoms in 10-15% of cases.
Beyond true allergic reactions, some people may be sensitive to the “non-digestible” sugars and fiber in soy. These components can cause abdominal bloating and gas, just like the sugars and fibers in most beans and just like the lactose in milk. Such symptoms are generally reduced, if not eliminated, when people use highly refined soy protein isolates which are 90-92% soy protein and only 3-4% carbohydrate (fiber plus simple and complex sugars and starches).
Alpha Lipoic Acid
Alpha lipoic acid (ALA), also known as lipoic acid (LA) or thioctic acid, is a vitamin-like antioxidant. Some refer to ALA as the "universal antioxidant" because it has the unique attribute of being both fat and water-soluble. Another unique aspect of ALA is its ability to regenerate other antioxidants back to active states, including vitamin C, vitamin E, glutathione, and Coenzyme Q10.
Several experimental and clinical studies have shown potential therapeutic uses for alpha lipoic acid in addressing diabetes, atherosclerosis, cataracts, heavy metal poisoning, neurodegenerative diseases, and HIV infection.
Alpha lipoic acid is produced naturally by most organisms, including humans. It is also present in many foods, with above-average amounts in organ meats (kidney, heart, liver), potatoes, spinach, and broccoli. Unfortunately, total dietary availability of ALA is quite poor. One of the first groups of researchers to isolate alpha-lipoic acid required nearly 10 tons of liver residue to produce a mere 30mg of crystalline LA. Because of this, all supplemental ALA is produced synthetically.
Currently no RDI value has been set, nor has the issue been adequately studied. Some researchers believe that the amount needed for therapeutic antioxidant activity exceeds that produced by our bodies or consumed in a normal diet. As such, alpha lipoic acid is a strong candidate for dietary supplementation. Maintenance doses of 10-25 mg per day have been suggested, while doses up to several hundred milligrams per day have been used therapeutically.
Several experimental and clinical studies have shown potential therapeutic uses for alpha lipoic acid in addressing diabetes, atherosclerosis, cataracts, heavy metal poisoning, neurodegenerative diseases, and HIV infection.
Alpha lipoic acid is produced naturally by most organisms, including humans. It is also present in many foods, with above-average amounts in organ meats (kidney, heart, liver), potatoes, spinach, and broccoli. Unfortunately, total dietary availability of ALA is quite poor. One of the first groups of researchers to isolate alpha-lipoic acid required nearly 10 tons of liver residue to produce a mere 30mg of crystalline LA. Because of this, all supplemental ALA is produced synthetically.
Currently no RDI value has been set, nor has the issue been adequately studied. Some researchers believe that the amount needed for therapeutic antioxidant activity exceeds that produced by our bodies or consumed in a normal diet. As such, alpha lipoic acid is a strong candidate for dietary supplementation. Maintenance doses of 10-25 mg per day have been suggested, while doses up to several hundred milligrams per day have been used therapeutically.
Vitamin C (Mineral Ascorbates)
Vitamin C, also known as ascorbic acid or ascorbate, plays two important roles in the body. First, it is a cofactor or cosubstrate for eight enzyme systems involved in various functions, including collagen synthesis, ATP synthesis in mitochondria, and hormone biosynthesis. Second, vitamin C is a powerful water-soluble antioxidant with a vital role in protecting cells and tissues from damaging oxidizing agents, including superoxides, hydroxyl radicals, and other free radicals. All these functions derive from one fundamental property: vitamin C is a powerful reducing agent (or electron donor) capable of neutralizing reactive oxidants.
Related functions performed by vitamin C include regenerating vitamin E to its active state, promoting iron absorption in the intestines by keeping iron in its reduced form, and participation in DNA transcription and protein synthesis regulation.
The richest dietary sources of vitamin C include cantaloupe, grapefruit, honeydew, kiwi, mango, oranges and other citrus fruits, strawberries, and watermelon. The richest vegetable sources include asparagus, broccoli, brussels sprouts, dark green leafy vegetables, and peppers.
Although vitamin C is generally non-toxic, very high dosages (several grams or more) may cause or contribute to gastrointestinal distress and diarrhea.
Additional Resources:
Related functions performed by vitamin C include regenerating vitamin E to its active state, promoting iron absorption in the intestines by keeping iron in its reduced form, and participation in DNA transcription and protein synthesis regulation.
The richest dietary sources of vitamin C include cantaloupe, grapefruit, honeydew, kiwi, mango, oranges and other citrus fruits, strawberries, and watermelon. The richest vegetable sources include asparagus, broccoli, brussels sprouts, dark green leafy vegetables, and peppers.
Although vitamin C is generally non-toxic, very high dosages (several grams or more) may cause or contribute to gastrointestinal distress and diarrhea.
Additional Resources:
- Vitamin C - U.S. National Library of Medicine
- Vitamin C - Physicians' Desktop Reference
- Vitamin C - Mayo Clinic
- Vitamin C - Linus Pauling Institute
- Vitamin C - Wikipedia
What is Elemental Calcium
Due to its high reactivity, calcium is rarely found in its elemental (or pure) state in nature. Similarly, you cannot buy pure calcium; it is always combined with another element to make it less reactive. During digestion, your body breaks the combination of calcium and other elements apart to make the calcium available for absorption.
What this means is that a 500 mg calcium supplement tablet may not be 500 mg of calcium, but a 500 mg mixture of calcium and other elements. The actual amount of usable calcium in a supplement is called elemental calcium.
Check out this hub: Do Calcium Supplements Cause Kidney Stones and Constipation for more information about Calcium
What this means is that a 500 mg calcium supplement tablet may not be 500 mg of calcium, but a 500 mg mixture of calcium and other elements. The actual amount of usable calcium in a supplement is called elemental calcium.
Check out this hub: Do Calcium Supplements Cause Kidney Stones and Constipation for more information about Calcium
Beta-Carotene & Vitamin A
Carotenoids comprise a diverse class of antioxidant molecules that help protect the body from oxidative damage. Approximately 700 natural carotenoids have been isolated and characterized. Most are derived from plants, where they serve multiple functions: photosynthetic pigments, photoprotectants, and free radical scavengers. Some 50-60 carotenoids are present in a typical diet with the major sources being fruits and vegetables.
Beta-carotene is one of the best known carotenoids, likely because: (1) it is one of the most abundant in a typical adult diet, and (2) it provides two nutritional functions - in addition to its role as an antioxidant, the human body converts beta-carotene into vitamin A.
Other members of the antioxidant carotenoid family include alpha-carotene, cryptoxanthin, zeaxanthin, lutein, and lycopene. Unlike beta-carotene, most of these nutrients are not converted to vitamin A in significant amounts.
Beta carotene's role as an antioxidant is based on its extensive system of conjugated double bonds which, upon reacting with an oxygen atom, absorb and diffuse that oxygen's potentially destructive energy. The oxygen atom returns to a lower energy state, and beta carotene dissipates the absorbed energy harmlessly (as heat). Similar mechanisms are involved in quenching the oxidative potential of hydroxyl radicals and other free radical compounds.
As provitamin A, beta carotene contributes to an entirely different set of functions by supplying a portion of the body's requirement for retinol (vitamin A). In fact, a single molecule of beta-carotene can be cleaved in the body to produce two molecules of vitamin A. Other carotenoids (including alpha-carotene, gamma-carotene, and cryptoxanthin) provide provitamin A activity, but yield only one molecule of vitamin A when metabolized.
Retinol (vitamin A) is an essential nutrient associated with three important functions, the best-defined of which involves human vision. Retinol is a functional constituent of rhodopsin, a protein located in the retina of the eye that absorbs light and triggers a series of biochemical reactions that ultimately initiate nerve impulses, resulting in sight.
Secondly, vitamin A is involved in the activation of gene expression and the control of cell differentiation. It is through this function that vitamin A affects immune function, taste, hearing, appetite, skin renewal, bone development, and growth.
Vitamin A's third role involves control of embryonic development. Here it is thought that retinoic acid modulates the expression of certain genes that govern patterns of sequential development of various tissues and organs in the body.
Vitamin A deficiency is a major public health issue, particularly in developing countries. It has been estimated that 500,000 preschool-age children worldwide become blind each year as a result of vitamin A deficiency. Millions of others suffer from night blindness, a common clinical sign of inadequate vitamin A intake. Further estimates suggest that more than 100 million children worldwide suffer from vitamin A inadequacy without showing clinical signs of acute deficiency. Beta-carotene is known to be an effective dietary cure for vitamin A deficiency and an effective remedy for symptoms of this disorder.
Epidemiological studies support long-term beneficial effects of beta-carotene intake on a number of degenerative diseases. For example, the relationship between beta-carotene intake and cancer has received considerable attention in recent years. Epidemiological evidence suggests that long-term intake of dietary beta-carotene may reduce the risk of several types of cancer. Similar findings pertain to heart disease and immune health.
Dietary sources rich in beta carotene and other provitamin A carotenoids include carrots, broccoli, yellow squash, corn, tomatoes, papayas, oranges, and dark green leafy vegetables like spinach, kale and Chinese cabbage. Beta-carotene is heat stable, so it is not degraded during prolonged boiling or microwaving.
Beta-carotene is one of the best known carotenoids, likely because: (1) it is one of the most abundant in a typical adult diet, and (2) it provides two nutritional functions - in addition to its role as an antioxidant, the human body converts beta-carotene into vitamin A.
Other members of the antioxidant carotenoid family include alpha-carotene, cryptoxanthin, zeaxanthin, lutein, and lycopene. Unlike beta-carotene, most of these nutrients are not converted to vitamin A in significant amounts.
Beta carotene's role as an antioxidant is based on its extensive system of conjugated double bonds which, upon reacting with an oxygen atom, absorb and diffuse that oxygen's potentially destructive energy. The oxygen atom returns to a lower energy state, and beta carotene dissipates the absorbed energy harmlessly (as heat). Similar mechanisms are involved in quenching the oxidative potential of hydroxyl radicals and other free radical compounds.
As provitamin A, beta carotene contributes to an entirely different set of functions by supplying a portion of the body's requirement for retinol (vitamin A). In fact, a single molecule of beta-carotene can be cleaved in the body to produce two molecules of vitamin A. Other carotenoids (including alpha-carotene, gamma-carotene, and cryptoxanthin) provide provitamin A activity, but yield only one molecule of vitamin A when metabolized.
Retinol (vitamin A) is an essential nutrient associated with three important functions, the best-defined of which involves human vision. Retinol is a functional constituent of rhodopsin, a protein located in the retina of the eye that absorbs light and triggers a series of biochemical reactions that ultimately initiate nerve impulses, resulting in sight.
Secondly, vitamin A is involved in the activation of gene expression and the control of cell differentiation. It is through this function that vitamin A affects immune function, taste, hearing, appetite, skin renewal, bone development, and growth.
Vitamin A's third role involves control of embryonic development. Here it is thought that retinoic acid modulates the expression of certain genes that govern patterns of sequential development of various tissues and organs in the body.
Vitamin A deficiency is a major public health issue, particularly in developing countries. It has been estimated that 500,000 preschool-age children worldwide become blind each year as a result of vitamin A deficiency. Millions of others suffer from night blindness, a common clinical sign of inadequate vitamin A intake. Further estimates suggest that more than 100 million children worldwide suffer from vitamin A inadequacy without showing clinical signs of acute deficiency. Beta-carotene is known to be an effective dietary cure for vitamin A deficiency and an effective remedy for symptoms of this disorder.
Epidemiological studies support long-term beneficial effects of beta-carotene intake on a number of degenerative diseases. For example, the relationship between beta-carotene intake and cancer has received considerable attention in recent years. Epidemiological evidence suggests that long-term intake of dietary beta-carotene may reduce the risk of several types of cancer. Similar findings pertain to heart disease and immune health.
Dietary sources rich in beta carotene and other provitamin A carotenoids include carrots, broccoli, yellow squash, corn, tomatoes, papayas, oranges, and dark green leafy vegetables like spinach, kale and Chinese cabbage. Beta-carotene is heat stable, so it is not degraded during prolonged boiling or microwaving.
What is Coenzyme Q10
Coenzyme Q10, or ubiquinone, is a compound with an essential role in mitochondrial electron transport, making it a fundamental part of cellular energy production.
Coenzyme Q10 is also an antioxidant. Its ability to quench free radicals helps maintain the structural integrity and stability of cell membranes (including intracellular membranes). It is also capable of improving oxidation resistance of low-density lipoprotein (LDL) cholesterol. Additional evidence suggests that Coenzyme Q10 uses its antioxidant capabilities to regenerate vitamin E.
CoQ10's other name, ubiquinone, signifies its ubiquitous (widespread) distribution in the human body. Highest levels of Coenzyme Q10 are found in the heart, liver, kidney, and pancreas.
CoQ10 supplementation has therapeutic benefits for several diseases. Some of the best-documented effects involve cases of heart failure, ischemic heart disease, certain muscular dystrophies, hypertension, and periodontal disease.
CoQ10 is synthesized in all cells of the body. It is also absorbed from food. Major sources of dietary CoQ10 include meats, fish, and vegetable oils (particularly soybean, sesame, and rapeseed oils). Vegetables are generally low in CoQ10, with the exception of spinach and broccoli.
As aging occurs, the body's ability to synthesize CoQ10 diminishes significantly. Deficiencies may also result from reduced assimilation from dietary sources.
Coenzyme Q10 supplements are generally considered safe and are best absorbed by the body when taken with foods. The usual maintenance dose is 10-30 mg per day, although higher doses are used therapeutically for the treatment of heart and blood vessel disease.
Coenzyme Q10 is also an antioxidant. Its ability to quench free radicals helps maintain the structural integrity and stability of cell membranes (including intracellular membranes). It is also capable of improving oxidation resistance of low-density lipoprotein (LDL) cholesterol. Additional evidence suggests that Coenzyme Q10 uses its antioxidant capabilities to regenerate vitamin E.
CoQ10's other name, ubiquinone, signifies its ubiquitous (widespread) distribution in the human body. Highest levels of Coenzyme Q10 are found in the heart, liver, kidney, and pancreas.
CoQ10 supplementation has therapeutic benefits for several diseases. Some of the best-documented effects involve cases of heart failure, ischemic heart disease, certain muscular dystrophies, hypertension, and periodontal disease.
CoQ10 is synthesized in all cells of the body. It is also absorbed from food. Major sources of dietary CoQ10 include meats, fish, and vegetable oils (particularly soybean, sesame, and rapeseed oils). Vegetables are generally low in CoQ10, with the exception of spinach and broccoli.
As aging occurs, the body's ability to synthesize CoQ10 diminishes significantly. Deficiencies may also result from reduced assimilation from dietary sources.
Coenzyme Q10 supplements are generally considered safe and are best absorbed by the body when taken with foods. The usual maintenance dose is 10-30 mg per day, although higher doses are used therapeutically for the treatment of heart and blood vessel disease.
Maternal Vitamin B12 Levels Influence Cognitive Development in Children
Vitamin B12 is an important nutrient for brain development and function. Since fetal requirements are provided by the mother through the placenta, inadequate maternal levels directly affect the amount available to the fetus. Research has consistently shown that maternal nutritional status can influence metabolic, cardiovascular, and psychiatric health of their future children.
In a recent study, investigators analyzed the relationship between maternal plasma vitamin B12 status during pregnancy and the child's cognitive function at 9 years of age. Previous research had shown that maternal vitamin B12 status influenced intrauterine growth and insulin resistance in children at 6 years of age.
Subjects included two groups of children born in the Pune Maternal Nutrition Study. The two groups were selected based on the maternal plasma vitamin B12 concentration at 28 weeks of gestation. Group 1 included 49 children born to mothers with the lowest plasma levels of vitamin B12. Group 2 included 59 children born to mothers with the highest plasma levels of B12.
The differences in tested intelligence and visual agnosia (the ability to recognize shapes, people, sounds, smells, and objects) were not significantly different between the groups. However, children from group 2 performed significantly better on a test for sustained attention and on a test of short-term memory. The differences were still significant after appropriate adjustments for confounding factors.
Result of this study support the idea that maternal vitamin B12 status in pregnancy influences cognitive function in offspring
Bhate V, et al. Vitamin B12 status of pregnant Indian women and cognitive function in their 9-year-old children. 2008. Food Nutr Bull 29(4): 249–54.
What is Magnesium
Magnesium is an essential mineral for many fundamental processes in the body. It normally exists in the body as a charged particle (or ion) and is primarily stored in bones. Magnesium plays an integral role in hundreds of enzymatic functions and is important for nerve, muscle, and bone health.Magnesium helps with the absorption of calcium and depends on vitamin D for its own absorption. Food dietary sources of magnesium include spinach, legumes, nuts, and grains.
The recommended dietary allowance for magnesium is 400 mg/d for men and 310 mg/d for women. Excessive intake can lead to gastrointestinal discomfort, but no adverse effect has been seen for long-term consumption of amounts less than or equal to 700 mg/d.
By the way, Magnesium silicate is used in tablet formulations as a glidant and anti-caking agent.
What is Phylloquinone (Vitamin K)
Vitamin K (koagulation vitamin) is an essential nutrient required for the normal biosynthesis and activation of several key proteins. There are three forms of this vitamin.
- Vitamin K1, also known as phylloquinone or phytonadione, is found in green plants and is the form included in dietary supplements.
- Vitamin K2, also called menaquinone, is produced by bacteria, including some found in the human intestinal tract.
- Vitamin K3 or menadione, a synthetic derivative, is used as a source of vitamin K in animal feeds.
Vitamin K is similarly involved in the synthesis of at least five other proteins involved in the regulation of blood clotting. In all cases, it is thought that vitamin K assists in activating these proteins through establishment of calcium-binding sites. Other vitamin-K-dependent proteins whose function depends on calcium binding have been identified in bone, kidney, and vascular tissues. In bone, these proteins appear to be involved in bone crystal formation and bone remodeling. As a result, the potential role of vitamin K in osteoporosis has received increasing attention.
The best food sources of vitamin K are green vegetables, including spinach, broccoli, Brussels sprouts, kale, and turnip greens.
No known toxicity is associated with the administration of high doses of the natural phylloquinone form of vitamin K.
Can someone on blood-thinning medication (aspirin, Plavix, Coumadin/Warfarin) take supplements containing vitamin K?
It is strongly recommended that anyone currently on Coumadin therapy discuss the use of vitamin K-containing supplements (including the Essentials, HealthPak, and Active Calcium) with their physician. Aspirin and Plavix, which both work by different mechanisms than Coumadin, are not affected by normal vitamin K intake.
Additional Resources:
Vitamin K - U.S. National Library of Medicine
Vitamin K - Physicians' Desktop Reference
Vitamin K - Wikipedia
Vitamin K - Linus Pauling Institute
What Are Possible Results of a Vitamin D Deficiency?
What is Cholecalciferol (Vitamin D3)? Vitamin D is a fat-soluble nutrient essential for bone growth and general health. It is acquired through diet and exposure to sunlight. Light-induced synthesis occurs in the skin when ultraviolet light reacts with a form of cholesterol, converting it to vitamin D. This molecule is then altered by the liver and kidneys to form the physiologically active vitamin.
Several compounds have vitamin D or potential vitamin D activity. The most important forms are vitamin D2 (ergocalciferol) and Vitamin D3 (cholecalciferol). The latter is the form normally found in humans, and it is also the form used in most nutritional supplements and clinical research.
A unique property of vitamin D is that it functions very much like a hormone. Its target tissues include the kidneys, intestines, and bones, where it helps regulate calcium and phosphorus homeostasis. Its specific activity in the intestines involves stimulating the synthesis of active transport proteins that mediate absorption of calcium. In bone tissue, vitamin D plays a role in regulating calcium deposition (bone mineralization) and mobilization. A role for vitamin D in immune system modulation is now under investigation.
Vitamin D is an essential component of bone health in both children and adults. Without vitamin D, bones do not calcify properly, leading to the condition known as "rickets." Vitamin D also plays an important role in tooth development. It is necessary for proper tooth eruption, growth, and strength. Through its role in regulating calcium and phosphorus metabolism, vitamin D plays a continuing role in maintaining a stable nervous system, normal heart activity, and normal blood clotting.
Exposure to the sun is the most important source of vitamin D for most humans. Limited amounts of vitamin D are available from food, including fortified milk, certain types of fish, and fortified breakfast cereals. Vitamin D deficiency is most directly related to poor bone health, including rickets and osteomalacia. However, vitamin D deficiency is also associated with an increased risk of other disorders, including certain cancers, type I diabetes, multiple sclerosis, tuberculosis, rheumatoid arthritis, muscle weakness and pain, depression, hypertension, and pregnancy complications. While many of these associations are actively being researched to determine the extent of their connection with vitamin D deficiency, we currently know that vitamin D unquestionably exerts a significant influence on many body systems.
Several compounds have vitamin D or potential vitamin D activity. The most important forms are vitamin D2 (ergocalciferol) and Vitamin D3 (cholecalciferol). The latter is the form normally found in humans, and it is also the form used in most nutritional supplements and clinical research.
A unique property of vitamin D is that it functions very much like a hormone. Its target tissues include the kidneys, intestines, and bones, where it helps regulate calcium and phosphorus homeostasis. Its specific activity in the intestines involves stimulating the synthesis of active transport proteins that mediate absorption of calcium. In bone tissue, vitamin D plays a role in regulating calcium deposition (bone mineralization) and mobilization. A role for vitamin D in immune system modulation is now under investigation.
Vitamin D is an essential component of bone health in both children and adults. Without vitamin D, bones do not calcify properly, leading to the condition known as "rickets." Vitamin D also plays an important role in tooth development. It is necessary for proper tooth eruption, growth, and strength. Through its role in regulating calcium and phosphorus metabolism, vitamin D plays a continuing role in maintaining a stable nervous system, normal heart activity, and normal blood clotting.
Exposure to the sun is the most important source of vitamin D for most humans. Limited amounts of vitamin D are available from food, including fortified milk, certain types of fish, and fortified breakfast cereals. Vitamin D deficiency is most directly related to poor bone health, including rickets and osteomalacia. However, vitamin D deficiency is also associated with an increased risk of other disorders, including certain cancers, type I diabetes, multiple sclerosis, tuberculosis, rheumatoid arthritis, muscle weakness and pain, depression, hypertension, and pregnancy complications. While many of these associations are actively being researched to determine the extent of their connection with vitamin D deficiency, we currently know that vitamin D unquestionably exerts a significant influence on many body systems.
Calcium and Vitamin D Enhance Heart Health Benefits of Weight Loss
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| Weight Loss & Heart Health |
Recent research has shown that overweight individuals with low calcium and dairy consumption are at increased risk of developing metabolic syndrome. These findings suggest that adequate calcium intake could create a healthier metabolic profile.
Canadian researchers investigated this issue by testing cardiovascular benefits of long-term calcium supplementation in women with low calcium intake. Healthy, overweight or obese women with a daily calcium intake of less than 800 mg/day were randomly assigned to one of two groups: a group consuming two tablets/day of a calcium + vitamin D supplement (600 mg elemental calcium and 200 IU vitamin D/tablet), or a group consuming placebo. Both groups completed a 15-week reduced calorie weight-loss program.
Significant decreases in LDL cholesterol levels, as well as the ratios of total to LDL and LDL to HDL were seen the calcium + vitamin D group. These changes were independent of changes due to fat loss and reduced waist circumference. A tendency for more beneficial changes in HDL cholesterol, triglycerides, and total cholesterol was also observed in the calcium+D group.
This was the first study to show that calcium and vitamin D enhance the beneficial effects of weight loss on cardiovascular risk factors in overweight women with typically low calcium intakes.
Major GC, et al. Supplementation with calcium + vitamin D enhances the beneficial effect of weight loss on plasma lipid and lipoprotein concentrations. 2007. American Journal of Clinical Nutrition 85(1): 54-9.
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