Your Road to Wellness

General Health

What can B Vitamins do for your cardiovascular system?

Posted by on 11:23 am General Health, Health, Vitamin B, Vitamin B12, Vitamins | 0 comments

You may have read that B Vitamins don’t provide any benefits for the cardiovascular system.

 

Is that true, or is the reason instead a lack of knowledge?

 

Decide for yourself, but read this first.

While there is research showing no benefits for the cardiovascular system, could the reason be that the research methodology used in those studies were not the best?

 

2 of the references you will find here will give you access to the full article if you want to dive in deeper.

This is what was found in a double-blind randomized controlled trial of 390 participants (Wang L., et.al., 2015).

400 mcg of folic acid, 2 mg of B6 and 10 mcg of B12 were given for 12 months and resulted in a 9.6 % increase in HDL cholesterol, the so called good cholesterol. The Framingham risk score was also reduced by 7.6 %.

 

This was a low dose of B Vitamins which the researchers pointed out, so even at a low dose, there are benefits.

The following research is interesting because the participants were 46 patients with coronary artery disease given 400 mcg of folic acid daily or high dose folic acid of 5 mg daily for 7 weeks before coronary artery bypass grafting (Shirodaria C, et.al., 2007).

They were evaluated very thoroughly with MRI and vascular tissue levels of 5- Methyltetrahydrofolate levels, the metabolically active form of folate.

 

The researchers found that both the low dose and the high dose of folic acid equally improved vascular function through effects on endothelial nitric oxide synthase and vascular oxidative stress.

The MRI showed that the folic acid significantly improved both aortic and carotid artery distensibility compared to the placebo.

Aortic pulse-wave velocity, a measure of vascular stiffness was also significantly reduced compared to the placebo.

A significant reduction in vascular superoxide production was found from taking folic acid, which means that it had biologically important effects on vascular oxidative stress.

When 553 patients after having angioplasty because of coronary artery stenosis (blocked artery) were given 1000 mcg of folic acid, 400 mcg of   B12 and 10 mg of B6 per day or a placebo for 6 months , the B vitamins significantly decreased the incidence of major adverse events (Schnyder G, et.al., 2002).

This shows that when we have well designed clinical studies with a thorough evaluation, B vitamins provide important cardiovascular benefits.

If you only took 1 capsule a day of a high-quality B-Complex formula, you would receive important cardiovascular benefits according to the above studies.

 

 

References

Schnyder G, Roffi M, Flammer Y, Pin R, Hess OM. Effect of homocysteine-lowering therapy with folic acid, vitamin B12, and vitamin B6 on clinical outcome after percutaneous coronary intervention: the Swiss Heart study: a randomized controlled trial. JAMA. 2002 Aug 28;288(8):973-9.

Shirodaria C, Antoniades C, Lee J, Jackson CE, Robson MD, Francis JM, Moat SJ, Ratnatunga C, Pillai R, Refsum H, Neubauer S, Channon KM. Global improvement of vascular function and redox state with low-dose folic acid: implications for folate therapy in patients with coronary artery disease. Circulation. 2007 May 1;115(17):2262-70.

Wang L, Li H, Zhou Y, Jin L, Liu J. Low-dose B vitamins supplementation ameliorates cardiovascular risk: a double-blind randomized controlled trial in healthy Chinese elderly. Eur J Nutr. 2015 Apr;54(3):455-64.

 

Vitamin B Complex

The B1 (thiamine), B2 (riboflavin), B6 (pyridoxine), and B12 (cobalamin) comes in their physiologically active form, making them easier to absorb. 

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This Can Help Prevent Shrinkage Of Key Brain Areas

Posted by on 10:25 am Brain, General Health | 0 comments

 

Shrinkage of certain brain areas is linked to decreased cognitive function and Alzheimer’s disease.

The researchers used MRI scanning of the brain to verify the results, and the participants were elderly people with increased risk for dementia (Douaud G, et.al., 2013).

In an initial randomized study the researchers did, they showed that treatment with these B vitamins: Folic acid 800 mcg,  B6 20 mg, and B12 500 mcg, slowed shrinkage of the whole brain volume over 2 years.

 

In this study, they demonstrated that vitamin B treatment reduced grey matter atrophy (shrinkage) 7-fold in the areas specifically vulnerable to the Alzheimer’s process.

In the placebo group, higher levels of homocysteine were associated with faster grey matter atrophy, but this is largely prevented by the B vitamins Folic acid, B6, and B12.

 

 

Homocysteine is a metabolite and an amino acid involved I an important metabolic pathway. It is however not healthy to have high homocysteine levels.

An earlier study found that higher folate levels were associated with a better cognitive function, and better performance on psychomotor speed regardless of homocysteine levels (deLau LM, et.al.,2007).

The 1092 participants did not have dementia and were between 60 and 90 years of age. They underwent extensive cognitive testing and brain imaging.

When 51 patients with Alzheimer’s disease and 65 cognitively screened controls were studied, blood holotranscobalamin which is the active fraction of blood B12, were found to be low in the Alzheimer’s patients (Refsum H, Smith AD, 2003).

 

Blood levels of regular cobalamin (B12) were however not low.

When you take B vitamins, take a high-quality B-Complex which should include all of the B vitamins and the metabolite of folic acid methyltetrahydrofolate, to ensure that your body can use it. I also recommend methylcobalamin which is the form of B12 important for the nervous system.

 

 

 

 

References

de Lau LM, Refsum H, Smith AD, Johnston C, Breteler MM. Plasma folate concentration and cognitive performance: Rotterdam Scan Study. Am J Clin Nutr. 2007 Sep;86(3):728-34.

Douaud G, Refsum H, de Jager CA, Jacoby R, Nichols TE, Smith SM, Smith AD. Preventing Alzheimer’s disease-related gray matter atrophy by B-vitamin treatment. Proc Natl Acad Sci U S A. 2013 Jun 4;110(23):9523-8.

Refsum H, Smith AD. Low vitamin B-12 status in confirmed Alzheimer’s disease as revealed by serum holotranscobalamin. J Neurol Neurosurg Psychiatry. 2003 Jul;74(7):959-61.

 

Vitamin B Complex

The B1 (thiamine), B2 (riboflavin), B6 (pyridoxine), and B12 (cobalamin) comes in their physiologically active form, making them easier to absorb.

 

Read more.. 

Can Omega 3 Fatty Acids Reduce Muscle Loss In Older People?

Posted by on 2:36 am Anti-Aging, General Health, Omega-3, fish oil | 0 comments

 

Losing muscle mass is common for most people as they get older, and for some, it leads to disability.

This can, however, be avoided. Exercise is the obvious recommendation to avoid losing muscle, but there is also something else you can do, and this is a lot less strenuous.

If this appeals to you, keep on reading.

I would of course, still recommend exercising since that provides a lot of benefits, and should be a part of a healthy lifestyle.

First, we are not going to build muscles as easy when we are 70 years old as we did when we were 20 years old. It is, however, possible to maintain most of the muscle mass as we get older by exercise effectively and implement some additional strategies.

This is, however, going to show you research you can implement that works even without exercising.

Sixty healthy 60-85-year-old men and women took either omega 3 fatty acids or corn oil as a control for 6 months (Smith GI, et.al., 2015).

They were evaluated for thigh muscle volume, handgrip strength, one-repetition maximum (1-RM), lower- and upper body strength and average power before they started and after 6 months.

 

This is what the researchers found.

When compared with the control group the omega 3 fatty acid group increased thigh muscle volume by 3.6%.

They increased handgrip strength with 2.3 kg.

They increased 1-RM muscle strength by 4%.

They increased average power by 5.6%.

 

This was from only taking 1.86 g of EPA and 1.50 G of DHA from fish oil daily.

 

EPA and DHA are the active ingredients in omega 3 fatty acids.

How easy can it be, I think that is amazing, and there are other studies showing that omega 3 fatty acids increase the rate of muscle protein synthesis (building of muscles) (Di Girolamo FG, et.al., 2014, Smith GI, et.al., 2011).

Another interesting study showed that patients who ingested 3.4 g per day of EPA and DHA from fish oil 2-3 weeks before having heart surgery showed increased mitochondrial respiration in the atrial myocardium (Anderson EJ, et.al., 2014).

The patients that took the omega 3 fatty acids also had a greater activity of key antioxidant/anti-inflammatory enzymes.

 

Sometimes you can get a lot of benefits from doing very little.

 

Just be sure that you take a high-quality fish oil supplement., since the contaminants in fish can prevent the benefits from fish oil.

 

References

 

Anderson EJ, Thayne KA, Harris M, Shaikh SR, Darden TM, Lark DS, Williams JM, Chitwood WR, Kypson AP, Rodriguez E. Do fish oil omega-3 fatty acids enhance antioxidant capacity and mitochondrial fatty acid oxidation in human atrial myocardium via PPARγ activation? Antioxid Redox Signal. 2014 Sep 10;21(8):1156-63.

Di Girolamo FG, Situlin R, Mazzucco S, Valentini R, Toigo G, Biolo G. Omega-3 fatty acids and protein metabolism: enhancement of anabolic interventions for sarcopenia. Curr Opin Clin Nutr Metab Care. 2014 Mar;17(2):145-50.

Smith GI, Julliand S, Reeds DN, Sinacore DR, Klein S, Mittendofer B Fish oil-derived n-3 PUFA therapy increases muscle mass and function in healthy older adults.  Am J Clin Nutr. 2015 Jul;102(1):115-22.

Smith GI, Atherton P, Reeds DN, Mohammed BS, Rankin D, Rennie MJ, Mittendorfer B. Dietary omega-3 fatty acid supplementation increases the rate of muscle protein synthesis in older adults: a randomized controlled trial. Am J Clin Nutr. 2011 Feb;93(2):402-12. 

 

BETTER FISH OIL – OMEGA 3

The anti-inflammatory effects of Omega 3 fatty acids are well known. Most people that eat a western diet can benefit from increasing the intake of Omega 3 fatty acid since their diet usually contains too much Omega 6 from vegetable oils and saturated fat from dairy and other animal sources.

Read more… 

 

 

 

Change The Structure Of Your Brain And Improve Your Memory With This Fat

Posted by on 11:29 am Body fat, Fat, Fish Oil, General Health, Memory, Omega-3, fish oil, Stay healthy | 0 comments

 

You may think it sounds too good to be true to be able to change your brain structure by only eating a certain type of fat.

The following research is however of very high-quality and included structural neuroimaging, cognitive performance testing, vascular markers and additional blood tests (Witte AV, et.al., 2014).

65 healthy participants 50 to 75 years took either fish oil or a placebo for 26 weeks.

 

The results showed a significant increase in executive function after taking the fish oil for 26 weeks when compared to the placebo.

Even more interesting, the fish oil had beneficial effects on white matter microstructural integrity and gray matter volume.

Not only that, it also had beneficial effects on the carotid intima media thickness and diastolic blood pressure.

The carotid intima media is the inner layer of the blood vessel wall.

How much fish oil did they take?

They only took 2.2 g a day to get all those benefits.

 

If you want to add more things which will have a beneficial effect on your brain structure, you can add aerobic exercise and cognitive stimulation.

The participant in this study had mild cognitive impairment.

Compared to the control group, the participants taking an omega-3 fatty acid supplement and participating in aerobic exercise and cognitive stimulation increased or preserved gray matter volume (Kobe T, et.al., 2016).

Gray matter volume decreased in the control group.

Sometimes you don’t have to make a lot of changes to get a lot of benefits.

 

 

References

Köbe T, Witte AV, Schnelle A, Lesemann A, Fabian S, Tesky VA, Pantel J, Flöel A. Combined omega-3 fatty acids, aerobic exercise and cognitive stimulation prevents decline in gray matter volume of the frontal, parietal and cingulate cortex in patients with mild cognitive impairment. Neuroimage. 2016 May 1;131:226-38.

Witte AV, Kerti L, Hermannstädter HM, Fiebach JB, Schreiber SJ, Schuchardt JP, Hahn A, Flöel A,

Long-chain omega-3 fatty acids improve brain function and structure in older adults.
Cereb Cortex. 2014 Nov;24(11):3059-68.

 

 

Better Fish Oil

The anti-inflammatory effects of Omega 3 fatty acids are well known. Most people that eat a western diet can benefit from increasing the intake of Omega 3 fatty acid since their diet usually contains too much Omega 6 from vegetable oils and saturated fat from dairy and other animal sources.

READ MORE…

 

Improve Your Memory By Improving Brain Circulation

Posted by on 10:23 am Anti-aging, General Health, Health, Memory, Resveratrol, Womens health | 0 comments

 

Resveratrol supplementation has shown to improve executive function and memory in older adults (Thaung Zaw JJ., et.al., 2017).

The benefits were due to improved cerebral perfusion, circulation in the brain.

When 80 post-menopausal women were supplementing with trans-resveratrol or a placebo for 14 weeks, the researchers found that the women taking the resveratrol had significant improvements in verbal memory and overall cognitive function (Evans HM, et.al., 2017).

The researchers also measured cerebrovascular responsiveness and found an increase of 17% in the women taking resveratrol.

The dosage producing the improvements was low.

 

Only 75 mg of resveratrol taken twice a day was required to produce the results.

Post-menopausal women are at a higher risk for memory loss because of hormonal changes.

The bioavailability of resveratrol is low. That can, however, be greatly improved by using a methylated form of resveratrol (Wen X, Walle T, 2017).

 

 

References:

Evans HM, Howe PR, Wong RH. Clinical Evaluation of Effects of Chronic Resveratrol Supplementation on Cerebrovascular Function, Cognition, Mood, Physical Function and General Well-Being in Postmenopausal Women-Rationale and Study Design. Nutrients. 2016 Mar 9;8(3):150.

 

Thaung Zaw JJ, Howe PRC, Wong RHX. Does phytoestrogen supplementation improve cognition in humans? A systematic review. Ann N Y Acad Sci. 2017 Sep;1403(1):150-163.

 

Wen X, Walle T. Methylated flavonoids have greatly improved intestinal absorption and metabolic stability. Drug Metab Dispos. 2006 Oct;34(10):1786-92.

Resveratrol SC

Anti-Aging Formula

Resveratrol is found in the skin of grapes, but also in other various plants. It is known as an antioxidant and got a lot of attention when a study on mice showed that resveratrol increased their lifespan spite of a high fat, high-calorie diet. Some of the changes included improved insulin sensitivity, increased number of mitochondria (the energy producing entity of the cell) and improved motor function (they moved better).

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Imagine How It would Be To Have a Great Memory For Life?

Posted by on 10:56 am General Health, Health | 0 comments

That’s what we all would like to have.

We want to be able to communicate well and have the right answer quickly when questions come up.

We want to know that we can rely on our brain as long as we need it and that it will not let us down.

Years ago, without a good

function brain, we would not have survived.

The body has for that reason built-in mechanisms that will protect it.

 

Research has documented that glutathione is crucial if you want to keep your brain healthy.

Glutathione is a very effective antioxidant the body is making to protect your tissue, including the brain. Glutathione is also very important for effective liver detoxification and a well-functioning immune system.

When study participants with Alzheimer’s disease, participants with mild cognitive impairment and healthy controls were compared, this is what the researchers found.

Magnetic resonance spectroscopy showed that areas of the brain in Alzheimer’s disease and mild cognitive impairment have reduced glutathione levels (Mandal PK, et.al., 2015).

Hippocampal glutathione levels discriminated between mild cognitive impairment and controls with 87.5% sensitivity. Cortical glutathione levels differentiated mild cognitive impairment and Alzheimer’s disease with 91.7% sensitivity.

The researchers concluded the study showed compelling evidence that estimation of glutathione levels in specific brain areas is a relevant biomarker for a mild cognitive decline and Alzheimer’s disease.

 

Alzheimer’s disease is associated with increased oxidative stress which has been attributed to decreased levels of the brain’s antioxidant glutathione (Saharan S, Mandal PK, 2014).

Glutathione deficiency contributes to oxidative stress, which plays a key role in aging and many diseases, Alzheimer’s disease, Parkinson’s disease, liver disease, cancer, heart attack, stroke, and diabetes are some (Wu G, et.al.,2004).

 

How would you know if you are deficient in glutathione?

It is fairly easy to figure out since we start to produce less glutathione in our twenties. If you are 40 or 50 years old or older, you would benefit from additional glutathione.

How much you would need is individual, but you can find that level by experimenting with different doses because you will feel a difference in a day or two if you have an effective form of glutathione.

Glutathione needs to get into the cells, that’s where it is needed.

 

S-Acetyl Glutathione has been shown to get into the cells and is for that reason very effective (Cacciatore I, et.al., 2010).

Most of the glutathione on the market does not produce any noticeable effect since regular glutathione is oxidized in the stomach and does not get into the cells.

This research did not show any changes after taking 500 mg twice daily of regular glutathione for 4 weeks (Allen J, Bradley RD, 2011).

 

 

Reference

  1. Cacciatore, I., Cornacchia, C., Pinnen, F., Mollica, A., & Di Stefano, A. (2010). Prodrug approach for increasing cellular glutathione levels. Molecules, 15(3), 1242-1264.
  2. Allen, J., & Bradley, R. D. (2011). Effects of oral glutathione supplementation on systemic oxidative stress biomarkers in human volunteers. The Journal Of Alternative And Complementary Medicine, 17(9), 827-833
  3. . Brain glutathione levels–a novel biomarker for mild cognitive impairment and Alzheimer’s disease. Mandal PK, Saharan S, Tripathi M, Murari G.
    Biol Psychiatry. 2015 Nov 15;78(10):702-10. doi: 10.1016/j.biopsych.2015.04.005. Epub 2015 Apr 14. Erratum in: Biol Psychiatry. 2016 Jan 1;79(1):71.
    PMID: 26003861 [PubMed – indexed for MEDLINE]
  4.  The emerging role of glutathione in Alzheimer’s disease. Saharan S, Mandal PK.J Alzheimers Dis. 2014;40(3):519-29. doi: 10.3233/JAD-132483. Review.PMID: 24496077 [PubMed – indexed for MEDLINE]Similar articles
  5. Glutathione metabolism and its implications for health. Wu G, Fang YZ, Yang S, Lupton JR, Turner ND.J Nutr. 2004 Mar;134(3):489-92. Review.PMID: 14988435 [PubMed – indexed for MEDLINE] Free ArticleSimilar articles

 

 

 

 

 

 

 

 

Effective S-Acetyl Glutathione

As we get older, our cells begin to lose their ability to repair themselves. We make less glutathione, and we actually need more. In certain conditions, younger people may need more glutathione as well.