关于natural occuring 与 synthetic supplements 的分别与分辨

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Q. Is Pycnogenol a very powerful antioxidant?

A. The phytonutrient components of Pycnogenol-including the antioxidant organic acids caffeic acid, gallic acid, and ferulic acid-have been tested for their free-radical scavenging activities. Pycnogenol has been shown to be effective in neutralizing several types of free radicals, such as the super oxide radical and hydroxyl radical. It also inhibits fatty-acid peroxidation caused by the biochemical t-butyl hydro peroxide, and thereby reduces damage to the cardiovascular system.

Q. How does Pycnogenol protect the brain?

A. As an antioxidant, Pycnogenol protects the nervous system from free-radical damage. It also improves circulation, which in turn delivers more oxygen and nutrients to the brain, and clears away metabolic waste products. Research conducted using the brain cells of rats indicates that Pycnogenol may protect brain cells from the toxic actions of amyloid beta-protein-an abnormal protein substance-which is characteristically found in high amounts in the brain tissue of people with Alzheimer's disease. Amyloid beta-protein forms plaques in the central nervous system, and is directly toxic to nerve cells in cell cultures. In this way, Pycnogenol not only offers protection from free radicals, it also protects against the biochemical breakdown of the nervous system's membrane structures by inhibiting some of the adverse effects that amyloid beta-proteins have on brain function.

Q. What are the cardiovascular benefits I can expect from taking Pycnogenol?

A. Pycnogenol has been found to benefit the cardiovascular system in a few ways. First, it reduces capillary permeability and increases capillary resistance. One sign of low capillary resistance is edema in the lower legs. Studies of people suffering from edema or lower leg swelling who took Pycnogenol showed that swelling was reduced and leg circumference was decreased. In addition, cramps and pain were reduced. This is due to Pycnogenol's ability to strengthen capillary walls and revitalize their form and function.

Pycnogenol has also been shown to reduce blood-platelet aggregation, which means better circulation and reduction or prevention of plaque formation. Furthermore, Pycnogenol may have a beneficial effect in regulating blood pressure, which has been indicated in test-tube studies but still needs to be confirmed in human studies. Finally, studies have indicated that Pycnogenol helps maintain a healthy circulatory system by normalizing the levels of nitric oxide, a biochemical byproduct, in the body.

Q. What other benefits have been reported from taking Pycnogenol?

A. Due to its antioxidant activity and other health benefits, Pycnogenol can help reduce the effects of aging and slow or prevent the development of degenerative diseases, such as cancer and arthritis. It has been observed to produce an anti-inflammatory effect, which can be explained by its ability to inhibit pro-inflammatory biochemicals and improve circulatory function, as well as by its antioxidant activity. With its ability to improve circulation and protect and rebuild collagen-an important structural protein in the skin; Pycnogenol is a natural remedy for preventing aging of the skin.

Q. Are there similar products to Pycnogenol?

A. From reading Section 1, you know that the bioflavonoids and other phytonutrients found in Pycnogenol also occur in other plants. However, Pycnogenol has undergone extensive research to determine its benefits. While other pine-bark extracts or other plant extracts with a similar composition may exist, their exact benefits still need to be determined through scientific research. Assumptions can be made about similar extracts, but until scientific studies on these extracts are conducted, it's only a calculated guess that they will yield the same benefits as Pycnogenol. Therefore, if you are looking for these kinds of health results, Pycnogenol is a good investment.

Q. How much Pycnogenol should I take?

A. In the scientific studies, Pycnogenol has been used mostly in therapeutic dosages. Therapeutic dosages are high dosages that are taken for a few months to treat a specific ailment or condition. Dosages as high as 400mg per day may be used for different purposes, as determined by your health-care professional. But for every day use as an antioxidant, cardiovascular agent, promoter of better skin appearance, and other general health benefits, 25 to 100mg can be taken. The dosage depends on your size and activity level-the bigger you are and the more active you are, the more Pycnogenol you should take.

Pycnogenol is water-soluble; it is best taken in divided doses in the morning and evening, with or without meals. Some health-care practitioners suggest that first-time Pycnogenol users start by taking 150 to 200mg a day for a few weeks to build up levels in their bodies. Thereafter, they should reduce the daily intake to the 25 to 100mg daily dosage.

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Section 3. Quercetin

Quercetin is one of the most common bioflavonoids found in the human diet. Because of its abundance, it's also one of the bioflavonoids that has received much attention from researchers. Due to this attention, quercetin is commonly found in dietary supplement formulas and often cited in books and articles about bioflavonoids. As a result of its varied therapeutic effects, quercetin is used by many naturopathic physicians and other natural health-care practitioners.

Q. What is quercetin, and what are its health benefits?

A. Quercetin, a bioflavonoid that is found in a variety of fruits and vegetables, belongs to the subclass flavonol. Researchers have identified several potential uses for this bioflavonoid, which include the treatment of atherosclerosis, cataracts, diabetes, hay fever, allergies, high cholesterol, peptic ulcers, and asthma. You should note, however, that most of the research on quercetin is either based on findings from epidemiological, or population, studies or in vitro laboratory studies-experiments that take place in a test tube.

Q. What are quercetin's general uses?

A. In supplemental form, quercetin's primary use is for the relief of allergies and inflammation. In scientific experiments, this bioflavonoid was found to be an effective inhibitor of histamine release from mast cells-the cause of the characteristic allergic reaction. This effect has been observed using animal and human cells in vitro.

Quercetin has also been shown to inhibit the pro-inflammatory arachidonic acid metabolites-meaning that it works to prevent inflammation. Quercetin is often used with other nutrient therapies. For instance, the natural enzyme bromelain is a common ingredient in quercetin formulas designed for anti-inflammatory use.

According to a naturopathic physician who is involved with a manufacturer of a form of quercetin known as quercetin chalcone, many health-care practitioners successfully use this supplement for the management of allergies. He also reported the effective use of quercetin chalcone for reducing inflammation of tissues.

Q. What other clinical uses does quercetin have?

A. Quercetin supplements appear to have some beneficial effects as part of supportive medical therapy for peptic ulcers. Apparently, many peptic ulcers can be caused by an infectious bacteria, known as Heliobacter pylori. Quercetin has been shown to inhibit the growth of this bacteria in in-vitro studies. Because of its anti-inflammatory action, quercetin is sometimes used as part of ulcer treatment therapy. However, ulcers should only be treated under the supervision of a health-care practitioner. If you have an ulcer, mention quercetin to your health-care professional.

Q. Does quercetin have an effect on cardiovascular disease?

A. Epidemiological studies conclude that higher dietary bioflavonoid intake results in a lower risk of developing diseases such as cardiovascular disease. The Hertog epidemiological study discussed in section 1 reported that quercetin and other bioflavonoids may help reduce the risk of strokes. This can be especially useful for people who have a family history of stroke and cardiovascular disease. As quercetin is one of the most prevalent dietary bioflavonoids, researchers speculate that it, like other bioflavonoids, has beneficial effects on the cardiovascular system by inhibiting platelet aggregation through its antioxidant activity. Although research has determined that quercetin does reduce human blood-platelet aggregation, clinical studies are needed to confirm a cause and effect relationship between quercetin ingestion and platelet aggregation inhibition.

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Q. How can quercetin help people with diabetes?

A. Quercetin has been found to be an inhibitor of the enzyme aldose reductase, which plays a role in converting glucose (sugar) to sorbitol (a sugar alcohol) in the body. Sorbitol buildup in the body is one way people with diabetes develop secondary problems, such as neuropathy, retinopathy, diabetic cataracts, and nephropathy. Quercetin may therefore be beneficial in the nutritional management of diabetes, but clinical studies need to be conducted to verify these effects, which have been observed in non-human experiments.

Q. How safe is quercetin?

A. As already mentioned, quercetin is a major bioflavonoid found in diets all over the world. Moreover, diets that are high in bioflavonoids are associated with a lower incidence of many diseases, most notably cancer and coronary heart disease. In addition, quercetin has been shown to exert anti-carcinogenic effects in many in vitro studies. However, back in the 1970s, quercetin was found to have mutagenic activity as determined by the in vitro Ames test, which was developed by researcher Bruce Ames to test if a natural or synthetic substance will cause DNA mutations in bacteria. This prompted toxicologists and nutritionists to conduct more research to answer the safety question of quercetin. In subsequent animal studies, diets containing 0.1 and 0.2 percent of quercetin were found to increase the incidence of bladder tumors in rodents. However, out of the many studies that have followed, none have shown that quercetin has a mutagenic or carcinogenic effect in humans in the amount usually found in the human diet. Long-term animal studies actually found that quercetin might exert an anti-carcinogenic effect as reported by B. Stavic of the Canadian Health & Protection Department.

As more studies were undertaken to determine the biological effects of quercetin, researchers found-mostly in in vitro and animal studies-a wide range of potential beneficial biological properties, including anti-microbial, inhibition of tumor promotion by chemical carcinogens, anti-thrombosis, inhibition of disease-promoting enzymes, anti-allergenic, anti-inflammatory, and inhibition of platelet aggregation activities. It's also interesting to note that many herbal products, such as ginkgo and hawthorn, contain quercetin.

Based on our current understanding of quercetin in the human diet, it does not appear to induce health problems. Quercetin may actually contribute toward the reduction of disease risks.

Q. Exactly what is quercetin chalcone?

A. Quercetin chalcone is a non-toxic form of quercetin as determined by the Ames test and animal studies. It was developed by Thorne Research, Inc., to allay concerns over possible side effects of quercetin. While there has not been any cause-effect relationship established that proves quercetin intake from food or supplements causes harmful effects in humans, it is best to take quercetin chalcone if you decide to take quercetin in high doses for extended periods. The manufacturer reported that quercetin chalcone has been used by naturopathic physicians on thousands of patients without observing any adverse effects. Quercetin chalcone is also more bioavailable than quercetin, which means it may be better absorbed and used by the body, but clinical research studies are required to confirm this speculation.

Q. How much quercetin or quercetin chalcone should I take?

A. The average diet can supply 15 to 40mg of quercetin per day from fruit and vegetable consumption. Increasing quercetin intake for general health reasons can be accomplished by simply eating more vegetables and fruit. However, as most people are confronted with the reality of not being able to maintain an adequate intake of bioflavonoids from food sources, extra quercetin can be obtained from dietary supplements. There are many all-in-one supplements that contain vitamins, minerals, quercetin, and other bioflavonoids and nutrients. For therapeutic purposes-for example, for allergy management, anti-inflammatory treatment, and disease treatment-higher dosages of quercetin are usually prescribed by health-care practitioners. Therapeutic dosages can range from 250 to 500mg three times per day. The higher amounts are needed to raise quercetin in the body to therapeutic levels. To insure safe use, it is recommended that you use high dosage only for short periods of time, and under the supervision of a health-care practitioner.

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Section 4. Grape-Seed Extract

Ever since scientists discovered that grapes have a beneficial effect on the circulatory system, a good deal of attention has been given to the grape, and more recently to grape-seed extract a standardized supplement that has been shown to have various health benefits. Some of these benefits include improvements to cardiovascular health, protective antioxidant effects, improved eye health, and anti-inflammatory action.

Q. What is the difference between ingesting grape-seed extract and other grape products?

A. The grape plant, Vitis vinifera, is native to the western peninsula of Asia. It was introduced to Europe and other continents over 1,000 years ago. Historically, the fruit of the plant-the grapes-has been used most often. While bioflavonoids can be found throughout the grape plant, the grapes contain the most potent bioflavonoids with interesting health benefits, such as reducing platelet aggregation. Grape products, such as grape juice and wine, also contain these beneficial bioflavonoids.

However, grape juice should not be over-consumed because it contains sugar, and daily consumption of wine is not recommended due to the potential adverse effects of alcohol. Therefore, as a means of providing people with a safe, nontoxic, standardized product that has all the benefits of grapes, various grape-seed extracts have been developed. These are available as dietary supplements in pharmacies, health food stores, and supermarkets.

Q. Can drinking red wine and grape juice really lower my risk of coronary heart disease?

A. A phenomenon, sometimes referred to as the "French paradox," was discovered in the late 1970s by researchers who found that some population groups who consume diets high in cholesterol have low rates of cardiovascular diseases. They discovered that there was a direct correlation between wine consumption and death rates. After this discovery, researchers began investigating the substances in red wine to determine which of them has this circulatory system health effect. They eventually determined that the polyphenols-a group of plant chemicals-in red wine, including the bioflavonoids, exhibited antioxidant protection against harmful LDL-cholesterol, as well as the other beneficial cardiovascular effects typical of bioflavonoids.

In 1996, Dr. John D. Folts of the University of Wisconsin, Madison, found that drinking grape juice reduced blood-platelet aggregation, which makes the blood less prone to clot formation and clogging. More recently, Dr. Folts conducted a human study focusing on how much grape juice is needed for these beneficial effects to occur. He also attempted to determine if other juices, such as orange and grapefruit, also provide such benefits. The anti-platelet aggregation effect of grape juice was observed immediately in those subjects who drank 20 to 24 ounces of the juice and after a week in those who drank only 10 to 12 ounces per day, which seems to indicate that purple grape juice has a cumulative protective effect. In Dr. Folts' study, orange juice and grapefruit juice did not appear to inhibit platelet aggregation.

Q. If I can get the benefits of grape-derived bioflavonoids from grape juice or red wine, why bother with grape-seed extract?

A. Grape-seed extract products contain standardized amounts of the bioflavonoids that have been found to have beneficial effects-particularly on the circulatory system. The primary bioflavonoids and their powerful antioxidant cousins-catechins, procyanidins, and proanthocyanidins-are also found in grape-seed extracts. In addition to their antioxidant activities, anthocyanins are recognized for their circulatory system health-promoting activities. Also, there have been scientific studies performed on grape-seed extract to determine its various biological effects. Taking grape-seed supplements enables you to get the beneficial effects of grapes without the calories and sugar contained in grape juice and without the alcohol from wine.

Q. What benefits does grape-seed extract have on the cardiovascular system?

A. Grape-seed extract has the same benefits as purple grape juice or red wine: inhibition of LDL-cholesterol oxidation; anti-platelet activity; protection of the blood vessels by blocking enzymes that break down the lining of the capillaries and supportive tissues that give the blood vessels strength and elasticity; and relaxation of the blood vessels to allow ease of blood flow. Clinical studies using 150 to 350mg of supplements containing procyanidins showed improved vein functionality in patients with vein-related circulation problems after several weeks. The supplements also significantly reduced the symptoms of pain, nighttime cramps, and edema that are associated with poor circulation.

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Q. Can these circulatory benefits help with varicose veins?

A. Varicose veins are veins that have become weakened, swollen, and stretched due to factors that include oxidation and the breakdown of collagen and elastin. The antioxidant effects of grape-seed extract offer protection against free-radical damage, as well as from the enzymes that break down collagen and elastin fibers, which support the circulatory system. In this way, the grape-seed extract bioflavonoids help restore, to a certain extent, structure and function to the veins by giving the body a chance to rebuild healthy connective tissues. There is also some research that suggests that taking grape-seed extract can help hemorrhoids-a form of varicose vein that occurs around the anus and in the rectum-by strengthening and protecting the veins that are susceptible to hemorrhoid formation with their antioxidant and elastin-protection action.

Q. How does taking grape-seed extract help prevent wrinkles?

A. In addition to the circulatory benefits that help maintain blood flow to the skin and provide antioxidant protection against damaging free radicals, research indicates that grape-seed extract can help maintain the structure and appearance of skin with its anti-elastase activity. Elastase is an enzyme that breaks down elastin-an important component of skin and connective tissues. By reducing the breakdown of elastin, skin is suppler and maintains a more youthful appearance.

Ex vivo, or test tube, studies have demonstrated that the bioflavonoids in grape-seed extract cross-link and strengthen capillary walls. Because the skin is largely made up of collagen and elastin, reducing the breakdown of these tissues and improving their structure helps the skin stay firm, supple, and youthful looking.

Q. What is the best way to get the benefits of grapes in my daily diet?

A. Drink one to two glasses of purple grape juice daily and take a dietary supplement that contains 40 to 80 mg of a grape-seed extract standardized to at least 80-percent polyphenols. For therapeutic purposes, use 150 to 550 mg of grape-seed extract standardized to at least 60 percent proanthocyanidins for a few months. Always consult your health-care professional if you are treating a medical condition. Look for standardized grape-seed extract, such as Activin, which has been clinically and experimentally studied for safety and effectiveness.

Q. Do I need to take grape-seed extract if I'm already taking Pycnogenol or vice versa?

A. The research on Pycnogenol and grape-seed extract have yielded similar results, which is due to the high concentrations of proanthocyanidins and other substances contained in both. At this time, there are no noteworthy clinical studies comparing the biological effects of these two different sources. If you are looking for general dietary health benefits, either bioflavonoid source or a combination of the two will be sufficient. However, if you are looking for specific therapeutic results, choose the product that has clinical research supporting the desired effects.

In the January/February 1995 issue of American Journal of Natural Medicine, Dr. Michael T. Murray, a famous naturopathic doctor, reviewed this very issue in his article, "PCO sources: Grape seed vs. pine bark." (PCO stands for proanthocyanidins. The term OPC-oligometeric proanthocyanidin complexes-refers to the same thing.) Dr. Murray concluded that both grape-seed extract and Pycnogenol are well-defined chemically and both are excellent sources of PCOs. However, he points out that over the past twenty years, grape-seed extract has undergone more clinical and experimental research, and that grape-seed extract may be a more potent and effective antioxidant due to its other free-radical scavenging components. Finally, grape-seed extract products tend to be cheaper than Pycnogenol or other pine-bark extracts due to the annual crop of grape seeds that are available from the grape juice and wine industries. In the end, it's most important to include one or both of these bioflavonoid products in your dietary regimen in order to reduce your risk of disease, such as cardiovascular disease, while improving your overall health and well-being.

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Section 5. Green Tea

Green Tea-a bioflavonoid-containing plant product-has been enjoyed as a hot beverage and an herbal remedy in China and Japan for thousands of years. Recently, researchers have investigated green tea's healing properties and have discovered some interesting health benefits, which include protection against certain infections; improved cardiovascular health; better dental hygiene; and protection from developing some types of cancer.

Q. What exactly is green tea?

A. There are many different types of teas available these days. Some are sold as herbal teas to distinguish them from black tea. Green tea and regular tea come from the same plant-the Camellia sinensis shrub, which is native to Asia. The leaves of Camellia sinensis are dried and cured in different ways to yield different types of tea.

Black varieties of tea, which are very popular in European countries and the United States, are prepared by processing, fermenting, and drying the tealeaves. Green tea does not undergo fermentation. Instead, the leaves are steamed, dried, and ready for use. The steaming inactivates enzymes present in the tealeaves that can slowly break down the bioflavonoids. Therefore, the green tea process preserves much of the beneficial nutrient content found in the fresh tealeaves. The black tea varieties undergo chemical changes during the fermentation process, destroying most of the bioflavonoid content.

Q. Does green tea contain caffeine?

A. Green tea does contain caffeine, but only roughly half as much as a cup of coffee or cola soft drink. Specifically, a 6-ounce cup of green tea can contain 15 to 60mg of caffeine. There are decaffeinated green tea beverages and supplements available for people who want to avoid caffeine.

Q. What are the health benefits of green tea?

A. Based on experimental studies and research conducted on green-tea consumption in human populations, some of the major beneficial effects of green tea include a reduced risk of many diseases such as heart disease; a reduction of dental problems; a reduced cancer risk, especially gastrointestinal cancer; the maintenance of healthy cholesterol levels; and anti-hypertensive effects.

Q. What effect does green tea have on gastric cancer?

A. Japanese researchers documented a reduced risk of gastric cancers in populations drinking several cups of green tea per day. According to vital health statistics, the death rate from cancer in both men and women in the Shizuoka region of Japan was found to be much lower than the national average. This epidemiological study led researchers to conduct animal experiments to see if feeding green tealeaves to mice would suppress cancer cell growth. They found that tumor growth in experimental mice fed green tea was indeed suppressed. These results led researchers to take a closer look at the dynamics of green tea in reducing the risk of gastric cancers. They explored which components of green tea were causing the reduction, and what other health effects green tea has on people.

In 1998, in the Japanese Journal of Cancer Research, researcher Suminori Kono and coworkers reported their work on the relationship of gastric cancer and diet in the Northern Kyushu region of Japan. Their research supported the findings of other researchers: A decreased risk of gastric cancer was observed among those people with high green-tea consumption-ten or more cups a day.

Q. How does green tea produce this anti-gastric cancer effect?

A. One way researchers believe that green tea reduces the risk of gastric cancer is that the bioflavonoids it contains has the ability to inhibit the activity of a mutagen-causing chemical called N-methyl-nitro-N-nitroguanidine. In laboratory studies, this chemical as been shown to cause stomach cancer in animals. Upon investigation, researchers determined that the major group of bioflavonoids primarily responsible for this protective action against gastric cancer is the catechins. It's important to note, however, that the other bioflavonoids present in green tea also contribute to green tea's health benefits. Usually, all the phytonutrients contained in any plant work together for maximum benefit. This is known as synergism-a complementary, effect. It means that while certain activities of individual types of bioflavonoids or other phytonutrients can be determined, they seem to work better in the body when the entire phytonutrient family is present.

In 1992, Dr. Hans Stich reported his research findings in Preventative Medicine, supporting the notion that the phytonutrients in green tea cause a chemo protective effect, or offer protection against cancer-causing chemicals, in the digestive system by inhibiting the formation or action of carcinogens in the diet. He found that green tea inhibited the formation of mutagenic nitrosamine products, which are suspected of causing gastric cancers. Their inhibition can be beneficial, possibly reducing the risk of gastric cancers.

Q. Can drinking a lot of tea increase the risk of cancer in certain circumstances?

A. As Dr. Stich points out, there are contradictory results reported in the research concerning the consumption of black tea, not green tea. High consumption of black tea, which has a lower amount of nutrients than green tea, has been linked to an elevated risk of cancer in populations that have high intakes of potent black teas. One of the components in black tea often suspected of having beneficial effects at low dosages, and possible toxic effects at high dosages, is the tannins. That is one of the reasons why many cultures add milk to the various varieties of black tea. Certain substances in milk bind to tannins, reducing their possible detrimental health effects. Remember, these potential adverse effects are from drinking black tea, not green tea. Furthermore, many studies have documented the beneficial health effects derived from drinking black tea.

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Q. What about the cardiovascular benefits associated with drinking green tea?

A. There is some evidence that consumption of green tea can reduce the risk of cardiovascular diseases, such as heart attack and stroke. This can be accomplished by keeping the levels of cholesterol in the blood within a normal range.

Dr. Suminori Kono conducted a study on 1,306 men who drank nine or more cups of green tea daily. He found them to have lower total cholesterol levels than non-green tea drinkers. He further determined that increased consumption of green tea raises the so-called "good" high-density lipoprotein cholesterol (HDL), while lowering the so-called "bad" low-density lipoprotein cholesterol (LDL) and the very-low-density lipoprotein cholesterol (VLDL).

Other studies on animals and humans confirm these cardiovascular benefits. In particular, one study conducted on adult males and females consuming 500mg of green tea catechins-equivalent to five cups of normal green tea brew-reported the following results: lower blood pressure; increased HDL-cholesterol; and an improvement in bowel movements, promoting regularity. Finally, a health survey conducted by Yoshikazu Sato and coworkers reported that among the 9,510 non-alcohol drinking, nonsmoking women over forty years of age, the incidence of stroke and cerebral hemorrhage was significantly lower in those women who drank five or more cups of green tea a day.

Q. What other health benefits does green tea have?

A. Due to the naturally occurring amount of fluoride in green tea, as well as the anti-bacterial action of its tannins, studies on animals have confirmed the dental-caries-inhibiting effect of green tea. Thus, green tea may be used as a preventative of dental cavities. Other benefits of drinking green tea before, during, and after meals includes antibacterial action, antioxidant effects, reduction of blood-glucose levels, as well as the anti-gastric cancer effects mentioned previously.

Researchers believe that the glucose-suppressing effect of green tea may benefit people on weight management programs and may be useful in treating or even preventing diabetes. Topping all of these health benefits is the research conducted by Shoichi Sadakata and coworkers, who examined the longevity effects experienced among female practitioners of chanoyu-Japan's traditional tea ceremony. The 3,380 female practitioners of chanoyu were followed over an eight year period. Sadakata found that the women who drank green tea had a lesser risk of death from all causes than compared to the population norm.

Q. What's the best way to take green tea in order to get all these health benefits?

A. In general, people benefit most from drinking some green tea and taking supplements containing green-tea extracts. When selecting dietary supplements, look for brands with green-tea extracts standardized to 25-percent or more polyphenols. As part of a total dietary supplement plan, green-tea extract intake of 50mg or higher will be beneficial, with amounts of 300 to 500mg yielding therapeutic results. Take green tea supplements before or with your meals and enjoy a cup of green tea often.

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Section 6. Citrus Bioflavonoids

You may find it interesting that drinking morning citrus fruit beverages, such as orange juice, grapefruit juice, and lemonade, has become almost ritualistic in our society. Citrus juices have a long tradition of usefulness in folklore medicine. For instance, the use of lemon juice kept sailors from developing scurvy on their long sea voyages. Hesperidin, rutin, and narignin are the principal citrus bioflavonoids and are found in lemon, grapefruit, and orange juices, although other bioflavonoids are also present.

Q. What are some of the traditional uses of citrus bioflavonoids?

A. The American Materia Medica, Therapeutics, and Pharmacognosy, first published in 1919, lists lemon as the primary citrus plant to have medical properties. The authors note that the citric acid present in lemon juice is a very useful therapy. Some of the uses of lemon juice, which are listed in this classic medical text, include the treatment of malaria and some cases of chronic rheumatism and gout. It is also listed as a scurvy preventative, a controller of postpartum (after birth) hemorrhages, and a temporary reliever of hoarseness.

In his book Secrets of Fijian Medicine, Dr. Michael Weiner reports on some of the uses of lemon juice used in traditional Fijian health care. For example, Fiji islanders use citrus juices to treat hemorrhoids and asthma. Although these early traditional uses of citrus bioflavonoids are not recommended as alternatives to modern treatment, it's interesting that some of these uses have received modern medical attention-in particular, the use of citrus products in respiratory infections and healing.

Q. How can citrus bioflavonoids help respiratory infections?

A. In 1955, Dr. Morton S. Biskind reported that in sixty-nine cases of acute respiratory infections, oral therapy using a whole water-soluble citrus-bioflavonoid complex led to a rapid decline of infections usually within eight to forty-eight hours. The diseases treated included the common cold, acute follicular tonsillitis, and influenza. Only three cases did not respond to the citrus bioflavonoid treatment. Dr. Biskind explained that the bioflavonoids' effect of improving capillary permeability is most likely a major factor in causing the remarkable curative effects observed. Another factor that can be credited as a healing agent is the naturally occurring vitamin C in the citrus preparations.

You should note, however, that Dr. Biskind was reporting on case studies, not on extensive research studies. And while citrus bioflavonoid products and other bioflavonoids can be used in disease treatment, they should not replace supervised medical treatment, especially when treating infectious or potentially fatal diseases.

Q. Can citrus bioflavonoids help reduce or heal athletic injuries?

A. One of the most comprehensive studies conducted on the use of citrus bioflavonoids to help prevent and treat athletic injuries was performed by Dr. Robert Cragin in 1962. The materials used for the study were lemon-orange derived bioflavonoids, which included hesperidin as a major ingredient. Formulations were given to different groups of athletes during the entire seasons of football, soccer, basketball, track, and judo. Dr. Cragin used a double-blind technique, in which the athletes and the people administering the supplements did not know which products were bioflavonoids and which were placebos. The athletes took a 300-mg bioflavonoid supplement three times a day. Some of the bioflavonoid formulas also included vitamin C to measure if there were any added benefits.

After the athletic seasons, it was found that the athletes taking the bioflavonoids experienced the following beneficial effects: the occurrence of muscle injuries was reduced; the recovery rate from muscle injuries, when they did occur, was twice as rapid when compared with the control group; muscle cramps were rarely experienced; and swelling associated with injuries, when they did occur, were minimal and disappeared more rapidly when compared with the control group. Moreover, the addition of vitamin C appeared to enhance these effects. As for the recovery time of ligament or joint injuries, there was no change.

Q. What other uses have been reported for citrus bioflavonoids?

A. Researchers have conducted studies on the use of citrus bioflavonoids for the treatment of poor circulation. In one eight-week study, researchers gave the subjects 1 g of citrus bioflavonoids per day. At the end of the study, subjects reported better mobility during the day; improved stamina; and the regression of pain, nocturnal cramps, and fullness.

Q. What are some of the ways to get the benefits from citrus bioflavonoids?

A. Deriving the benefits of citrus bioflavonoids is as easy as eating an orange or grapefruit, using lemon juice in beverages, and drinking freshly squeezed citrus juices. If you are looking for a more reliable daily dosage of citrus bioflavonoids, citrus-bioflavonoid supplements are available alone or in combination with other nutrients in supplemental form. These bioflavonoid supplements are well-tolerated by most people and are considered safe when consumed in moderate daily amounts, or in amounts recommended on the product label.

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Section 7. Soy Bioflavonoids

When searching the world for the perfect nutraceutical food-a food that not only provides nutrition, but also has health promoting and healing effects-we are (once again) led to Asia. The thousands of studies performed on soy have determined that its consumption can reduce cancer and heart disease, reduce bone loss, and help reduce the unpleasant symptoms of menopause. Most likely, all the components of soy have synergistic, or complementary, effects. Yet, many researchers have begun to focus on a special group of bioflavonoids contained in soy-the isoflavones, which are major players in soy's many health benefits.

Q. Exactly what is soy?

A. The products found in soy or soya foods and supplements are derived from the soybean of the Glycine max plant, which belongs to the pea family. Soybeans are native to China and their use and cultivation dates back several thousand years. Soybeans are now a major crop grown in the United States, and yield many useful products, such as soy protein, fiber, lecithin, and soy flour.

Q. How do the isoflavones genistein and daidzein fit into the soybean picture?

A. Genistein and daidzein are specific types of isoflavones. During the past two decades, researchers have linked these isoflavones, in part, with the health effects brought about by eating soybeans and soybean products. Along with characteristic antioxidant properties, these isoflavones are said to exhibit estrogen-like activity, which has a weak estrogenic effect under certain circumstances. This phytoestrogenic activity of the isoflavones is particularly important for soy's beneficial effects in menopausal women.

Q. Exactly what effects do the isoflavones have on menopause?

A. In the January 1998 issue of Journal of Obstetrics & Gynecology, Paola Albertazzi and coworkers reported the results of their twelve-week study on the effect of dietary soy supplementation on the frequency of hot flushes (also called hot flashes). The researchers examined the effects of eating 60g per day of isolated soy protein, compared to a placebo. The daily dosage of soy protein supplied 40mg of genistein and 28mg of daidzein. The female subjects ranged in age from forty-five to sixty-two years old. To qualify for the study, the women had to be experiencing a minimum of seven hot flushes per twenty-four-hour period, including night sweats.

After two weeks, a major decrease in the number of hot flushes was noted in the soy group, and only a minor one in the placebo group. By the end of the study, the women taking soy experienced a major reduction in hot flushes and other menopausal symptoms.

Q. What effects do soy bioflavonoids have on reducing the risk of cancer?

A. Soy has two different avenues for preventing cancer. The first is the phytoestrogenic action of the isoflavones. The ingestion of foods with weak estrogenic activity by women usually results in a drop in estrogen blood levels-high estrogen blood levels is a risk factor for breast cancer. In animal studies, genistein-treated rats exhibited lower breast cancer rates. This experimental data supports the demographic relationship observed in populations consuming high amounts of soy. Genistein has also been shown to inhibit human breast cancer cell growth in tissue cultures. Other researchers have observed lower rates of endometrial cancer-a cancer that occurs in the wall of the uterus-in populations consuming a diet rich in soybeans and other legumes. Even men experience a reduced risk of cancer. Asian men who eat a low-fat, high-fiber, high-soy diet have been observed to have a lower rate of prostate cancer than North American and European men. Further studies have shown a reduced rate of cancer in laboratory tests and in populations due to soy's growth-inhibiting effects, which decrease tumor multiplicity.

The second avenue is soy's antioxidant properties. Remember, antioxidants such as the bioflavonoids can neutralize a variety of reactive chemicals in the body. Their main function is to deactivate free radicals, resulting in fewer reactive chemicals that can potentially damage cellular DNA. Furthermore, the same way that antioxidants neutralize free radicals, isoflavones can lockup and deactivate carcinogenic compounds that enter the body. The net effect of increasing the amount of antioxidants in the body is reduced damage to cells and DNA, which in turn lowers the risk of degenerative diseases and cancers.

Note that recent research indicates that people with a history of cancer need to work closely with their doctors to verify if they are following the proper diet and to determine if and how soy products should be used in their diets.

Q. How do soy isoflavones reduce the risk of heart disease?

A. A quick review of the results published in the New England Journal of Medicine will help answer this question. In 1995, Dr. James Anderson and coworkers looked at the combined results of twenty-nine studies that examined the effects that soy consumption had on reducing blood lipid-cholesterol and fatty acids-levels. (In scientific circles, this type of study is called a meta-analysis because it compares the results of many studies.) In Anderson's meta-analysis, he found that a significant reduction in total cholesterol, LDL-cholesterol, and triglycerides coincided with the average intake of soy protein of 47g per day.

In a more recent study conducted at the Wake Forest University Baptist Medical Center, researchers reported that the cholesterol-lowering effect of soy protein is due to its isoflavone content. The researchers gave patients a soy drink containing soy protein with different amounts of isoflavones, or a drink that did not contain any isoflavones. In just nine weeks, there was a 10-percent reduction of total cholesterol and LDL-cholesterol in the isoflavone group. The researchers also noted that the higher the concentration of isoflavones, the greater the reduction in both LDL-cholesterol and total cholesterol. The isoflavone amounts that caused these beneficial results were 25 to 58mg per day.

Q. What other beneficial health effects do the isoflavones have?

A. In addition to lowering the "bad" cholesterol in the blood, isoflavones may also improve the elasticity of arteries. This may help cure and reduce the risk of arteriosclerosis, or hardening of the arteries. The phytoestrogen effect of isoflavones may also help reduce bone loss and osteoporosis. Genistein has been found to bind to estrogen receptors in bone in a similar way to that of estrogen. This may explain the beneficial effects it has on reducing bone loss. Estrogens have a well known effect on inhibiting bone-degrading cells. A study conducted in 1996 by Dr. John Erdman found that women taking soy supplements containing isoflavones experienced an increase in bone-mineral content and bone density. Dr. Erdman gave sixty post-menopausal women isoflavone-containing supplements of 55.6mg or 90mg, each day. A control group received a placebo-an inert substance. After six months, the women consuming the soy supplements showed improvements in bone density and mineral content when compared with the control group. Both isoflavone dosages worked equally as well.

Q. How do You increase the amount of isoflavones in my diet?

A. If you want to increase the amount of soy isoflavones in your diet, you should start eating more soybean products. These include soybeans, soy milk, soy protein drinks, soybean flour, soybean curd, tofu, soy-based cheese, soy nutrition bars, and miso. But, note that you must also be eating a healthy diet and living a healthy lifestyle. Just adding more soy containing foods and soy supplements to a diet that is low in nutrition and excessive in fats and calories will reduce the health benefits soy has to offer.

Most scientific studies on soy isoflavones use soy protein drinks supplying 25 to 60g of soy protein and 68mg of isoflavones. Always choose soy based products that list the isoflavone content directly on the label. You may also want to consider taking a dietary supplement that supplies 20 to 60mg of isoflavones-depending on how much soy food you ingest each day.

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Section 8. More Bioflavonoids

The more time scientists spend researching the biological effects of plants and plant products, the more they determine the important role that the bioflavonoid-containing foods and beverages play in promoting health. It may not surprise you that some herbs, such as ginkgo biloba, bilberry, and milk thistle, contain these important nutrients and provide some special health benefits. However, you may be surprised to learn that eating chocolate (in small amounts) can provide you with a good supply of bioflavonoids.

Q. Does eating chocolate really have health benefits?

A. Researchers from the University of California have recently discovered that cocoa-an ingredient in chocolate-contains a number of bioflavonoids and other polyphenols that exhibit antioxidant power and other beneficial health effects. These antioxidants also act as preservatives and prevent the oxidation of the fats in chocolate products.

Researchers wanted to see how the bioflavonoids in chocolate compare to those in red wine. Their research concluded that cocoa-powder extract indeed protects LDL-cholesterol from oxidation. It takes a cup of hot chocolate made with about 2 tablespoons of cocoa or 1.5 ounces of milk chocolate to provide 146 to 205mg of bioflavonoids. So, a daily indulgence of high-quality hot chocolate or dark chocolate (which contains more bioflavonoids than milk chocolate) can provide some of the cardiovascular health benefits that the other bioflavonoid sources have to offer. However, if these foods are over-consumed, health problems associated with eating too much fat and sugar can develop.

Q. Are there any bioflavonoid-containing herbs that help memory?

A. Ginkgo biloba has been used in Asia for hundreds of years, in Europe for many decades, and in the United States for several years. Its most scientifically documented benefits include improving memory and treating cerebral and circulation problems. The bioflavonoids contained in ginkgo are key players in this herb's beneficial effects on the circulatory system due to their antioxidant properties, anti-platelet aggregation activity, and ability to improve nitric-oxide balance.

Q. What is the best bioflavonoid-containing herb for vision?

A. Bilberry fruit, a close relative of the American blueberry and cranberry, has been shown to improve vision. Bilberry mostly contains bioflavonoid cousins called anthocyanosides (including procyanidins), in addition to bioflavonoids and other phytonutrients. Its use for improving vision was discovered during World War II when British Air Force pilots reported improved night vision after eating bilberry before night missions. Over subsequent years, research has been conducted showing that bilberry-fruit extract is effective in treating a variety of vision problems, including night blindness, visual fatigue, near-sightedness, and visual acuity. Bilberry extract improves vein and artery structure and function, especially those in the eyes.

Q. How does bilberry improve vision?

A. Bilberry anthocyanosides help with the regeneration of retinal purple pigment, rhodopsin. Rhodopsin is a bent-shaped molecule that consists of vitamin A and opsin, a protein. When a photon of light strikes a rod, the opsin is separated from the vitamin A, sending an electrical discharge in adjoining neurons. When this happens, the store of rhodopsin is gradually depleted. In bright light, or after long days, rhodopsin can be used up faster than it is replenished. Researchers have found that the anthocyanosides in bilberry stimulate the regeneration of rhodopsin. This in turn helps improve vision, both during the day and at night, and helps reduce eye fatigue. Bilberry extract is safe to use at dosages of 50 to 100mg per day.

Q. Are there any bioflavonoid-containing herbs that are good for the liver?

A. Milk thistle contains bioflavonoids and a group of compounds that are made from bioflavonoids, collectively known as silymarin. Research on he liver-protective effects of silymarin led to the European development of a standardized milk-thistle extract, which has been the subject of several hundred studies. Silymarin has been shown to be useful in cases of hepatitis, viral hepatitis, cirrhosis, jaundice, and fatty degeneration of the liver.

Silymarin functions in three ways. First, it protects the outer membrane of liver cells, because the silymarin molecules form a type of blockade that prevents the entrance of many harmful chemicals. Second, the antioxidant activity of silymarin assists the body in scavenging free radicals and adds to cellular protection. Third, silymarin stimulates regeneration of damaged liver cells. Silymarin ingestion is also linked to gallstone prevention. In the event that you wish to protect or improve your liver health, including milk-thistle extract in your supplemental regimen is a good idea. But remember to always consult with a health-care professional if you suspect liver trouble or other diseases.

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Section 9. Choosing and Using Bioflavonoids

Now that you know all about the benefits that bioflavonoids have to offer, you'll want to start putting them to work for you. You can do this by designing an eating plan that includes foods and supplements that will boost your daily intake of bioflavonoids. Getting more bioflavonoids in your diet can easily be done by making the right choices. Read on to learn how you can go about it. After all, your health is in your hands!

Q. How can You start increasing bioflavonoids in your diet?

A. Begin by developing good eating habits and by bringing bioflavonoid-rich foods into your home. If you crave something sweet to eat, try fruit instead of candy. If you crave chocolate, limit your intake to one 1.5-ounce serving per day or to one cup of hot cocoa. (Remember, cocoa is rich in bioflavonoids.) Instead of soda, drink fruit juice or diluted fruit juices, such as purple grape, orange, grapefruit, cranberry, apple, peach, or a combination. Also, have a cup or two of green tea with some of your meals.

Instead of over-consuming starchy foods-such as pasta, rice, French fries, and bread-at meal time, take only a single serving and load up on high-fiber, bioflavonoid-rich vegetables. Choose fresh vegetables whenever possible, but keep frozen vegetables on hand. Increase your consumption of onions, kale, broccoli, tomatoes, and peppers. If you wish to increase your consumption of soy, begin by using tofu and bean curd in your meals. Purchase soymilk and soy drink mixes, as well as soy nutrition bars. Make it a point to start buying and eating more of these healthy foods.

Q. How many servings of fruits and vegetables should I eat per day?

A. The current guidelines say to consume several servings of fruits and vegetables each day. However, this depends on your individual metabolism and whether or not you have a weight problem or health problem that demands a special diet.

It's wise to eat five or more servings of various vegetables each day. Choose vegetables that have the fewest calories. The consumption of fruits and fruit juices will depend on your caloric expenditure and how your blood-sugar levels respond to fruit juices. Some people with weight problems find that fruit juices sabotage their weight-loss efforts because of surges in blood sugar and insulin levels. Most healthy people can handle two to three servings of fruit juices and/or servings of fruit per day. Eating whole fruit will provide you with fiber and slow the rapid rise in blood-sugar levels that may be experienced with fruit juices.

Q. How do I determine my individual needs?

A. What you eat every day has the single most important impact on your health. It is in this regard that I strongly recommended you seek the advice of a naturopathic doctor, herbalist, nutritionist, or other health-care practitioner who can design an eating plan and supplement plan that fits your specific needs. Many health food stores are affiliated with health-care professionals who are well-versed in traditional and alternative health approaches. No one person will have all the answers for which you are looking. It may take some time before you figure out what works best for you. But you will discover that it is time well spent, and your efforts will result in improved health and longevity.

Q. Can you offer any guidelines for taking bioflavonoid supplements?

A. Use of supplements typically falls into two categories: nutritional or therapeutic. Therapeutic use is intended to prevent or treat a specific health concern and is best undertaken under the supervision of your health-care professional. The preceding chapters contain information that you can share with your health-care practitioner. As for nutritional use, refer to the next question and answer for some general guidelines.

Q. How do I go about using supplements to increase my intake of bioflavonoids?

A. As part of your daily dietary supplement program, you should include supplements that contain the bioflavonoids that meet your specific health goals. You should also include the other beneficial antioxidant vitamins and compounds. Of course, if you have special dietary concerns or if you are very active, you will need to customize your supplement program to meet your individual needs-in which case, it's important to consult a health-care practitioner to determine your specific dietary requirements.

However, as a general guide, for healthy people, your daily intake of antioxidants and bioflavonoids from dietary supplements could be somewhere in this general range for maintenance of health and well-being:

    Pycnogenol: 20 to 100mg
    Grape-seed extract: 20 to 80mg
    Green-tea extract: 50 to 200mg (in addition to a few cups of green tea per day)
    Citrus bioflavonoids: 100 to 500mg (in addition to citrus juice consumption)
    Quercetin: 20 to 60mg (optional)
    Isoflavones: 20 to 60mg
    Vitamin E: 30 to 400IU
    Vitamin C: 60 to 1,000mg
    Selenium: 16 to 300mcg
    Beta-carotene: 2,500 to 40,000IU
    Lycopene: 5 to 15mg
     Alpha-lipoic acid: 5 to 30mg

Q. How do I select the best supplements?

A. Purchase your supplements only from reputable manufacturers. If you cannot determine what a product contains because the label does not disclose this information, do not buy that product. Instead, choose products that clearly label their contents. You need to know exactly what a particular product contains so you can make sure you're getting the proper amount of bioflavonoids in your diet. Moreover, when you purchase products that have quantitative amounts of standardized ingredients, you will be able to determine what you are paying.

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Section 10. Conclusion

By now, you realize that if you want to live a long, healthy, and vibrant life, it's necessary to include a plentiful amount of bioflavonoids in your diet. Although bioflavonoid-rich foods, such as fruits and vegetables, have always been a relatively large part of the human diet, their health-promoting effects have only recently become well known and are constantly being validated by scientific studies. Through the marvels of modern food technology and through the cultivation of plants, bioflavonoids are available in supplemental form, making it easy to enjoy their health benefits.

As you've learned, the beneficial health effects of bioflavonoids include the reduced risk of cancer, heart diseases, and arthritis, while decreasing inflammation, increasing powerful antioxidant activity, and improving the structure and function of the skin. The best part of all this is that everyone-regardless of age or sex-can derive benefits from eating bioflavonoid-rich foods and/or by taking bioflavonoid supplements.

Let the health benefits you've read about in this book be only the beginning of your health quest. Use this information to eat purposefully and select foods and supplements that will provide the most complete health benefits. In this way, good nutrition will become a part of your long and healthy life.

Glossary

Antioxidant. A chemical substance that controls or prevents oxidation, thereby protecting tissues and cells from free-radical damage.

Atherosclerosis. A disease in which fatty plaques develop on the interior walls of arteries, leading to narrowed or obstructed arteries, thereby cutting off blood flow. Oxidation of LDL-cholesterol is believed to play a major role in plaque formation.

Cholesterol. A lipid molecule produced by the body for essential metabolic functions. When present in excessive amounts, it can lead to atherosclerosis.

Collagen. A major form of connective tissue protein that is important in the structure of bone, ligaments, tendons, cartilage, skin, arteries, veins, and other connective tissues.

Deoxyribonucleic acid (DNA). The molecule that is found in the nucleus of each cell and contains genetic information that controls the cell.

Elastin. A component of connective tissues that forms elastic tissue fibers in skin, walls of the arteries, and the lungs.

Enzyme. A protein molecule that is needed for the occurrence of some biochemical reactions or to speed them up.

Free radical. An atom or molecule that has an unpaired electron. Free radicals are unstable and likely to react with other chemicals or substances, causing damage to the body at the cellular level.

High-density lipoprotein (HDL). A substance found in the blood stream that transports cholesterol. HDL is sometimes referred to as the good cholesterol.

Low-density lipoprotein (LDL). A substance found in the blood stream that transports cholesterol. Sometimes referred to as the bad cholesterol, LDL often oxidizes and sticks to the artery walls where it forms plaque that can lead to atherosclerosis. 20

Metabolism. The biochemical processes of the body.

Osteoporosis. A disease characterized by a loss of bone tissue, making bones weak and susceptible to fractures.

Oxidation. A chemical reaction of a compound with oxygen, or when an atom or molecule loses an electron to another atom or molecule.

References

Ames, B, and L Swirsky Gold, "The prevention of cancer," Drug Metabolism Reviews 30(2) (1998): 201-223.

Biskind, Morton S, and William Coda Martin, "The use of citrus flavonoids in infections II.," American Journal of Digestive Diseases February (1955): 16-20.

Bombardelli, E, and P Morazzoni, "Vitis vinifera," Fitoterapia LXVI(4)(1995): 291-317.

Cragin, RB, "The use of bioflavonoids in the prevention and treatment of athletic injuries," Medical Times 90 (1962): 529-532.

Facino, R, Maffei, et al., "Free Radicals Scavenging Action and Anti-enzyme Activities of Procyanidines from Vitis vinifera," Arzneimittel-Forschung 44(5) (1994): 592-601.

Hertog, Michael GL, et al., "Dietary antioxidant flavonoids and risk of coronary heart disease: the Zutphen Elderly Study," Lancet 342 (1993):1007-1011.

Imai, K, and K Nakachi, "Cross sectional study of effects of drinking green tea on cardiovascular and liver diseases," British Medical Journal 310, 18 March (1995): 693-696.

Kono, Suminori, et al., "A case-control study of gastric cancer and diet in Northern Kyushu, Japan," Japanese Journal of Cancer Research 79(1988): 1067-1074.

Kono, Suminori, et al., "Green tea consumption and serum lipid profiles:a cross-sectional study in northern Kyushu, Japan," Preventative Medicine 21(1992): 526-531.

Murray, MT, "PCO sources: Grape seed vs. pine bark," American Journal of Natural Medicine 2(1), January/February (1995): 6-9.

Pace-Asciak, Cecil R, et al., "The red wine phenolics trans-resveratrol and Quercetin block human platelet aggregation and eicosanoid synthesis: Implications for protection against coronary heart disease," Clinica Chimica Acta 235 (1995): 207-219.

Sato, Y, et al., "Possible contribution of green tea drinking habits to the prevention of stroke," Tohoku Journal of Experimental Medicine 157(1989): 337-343.

Snow, J, "Herbal Monograph: Camellia sinensis," The Protocol Journal of Botanical Medicine, Autumn (1995): 47-51.

Starvic, B, "Quercetin in our diet: from potent mutagen to probable anticarcinogen," Clinical Biochemistry 27, August (1994): 245-248.

Wang, Zhi Y, et al., "Antimutagenic activity of green tea polyphenols,"Mutation Research 223 (1989): 273-285.

Zhao, B, et al., "Scavenging effect of extracts of green tea and natural antioxidants on active oxygen radicals," Cell Biophysics Volume 14(1989): 175-185.

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Which ones   SHOULD  and   SHOULDN'T  be in your supplement!


A supplement must disintegrate rapidly for maximal absorption to occur. A tablet binder is a major factor which affects the speed and extent of disintegration.

Binders as the name suggests help to bind the ingredients together - to achieve a desired bulk and form for manufacturing. Like glue that holds all the ingredients together.

A tablet binder is a part of a group of inactive, non-medicinal substances called excipients - you’ll find these listed as Other Ingredients at the very bottom of the ‘Supplement Facts’ label on your
supplement bottle.

Like most supplement users you’ve no doubt glanced at the ‘other ingredients’ list on your supplement label and perhaps wondered for a brief moment what those substances are all about and whether they should all be there. In this article I’ll explain some basics to help you understand what to look for in that mysterious ‘Other Ingredients’ list.


Firstly, powdered supplement mixes for tablets and capsules cannot be manufactured without including some excipients.


The performance of tablets, consistency of dose amounts and the use of more desirable forms of certain ingredients in the mix depend heavily on the performance of the excipients.


Many herbs, and other ingredients, clump together and don’t mix well unless excipients are added.

So, although excipients don’t contribute significant health benefits their inclusion is essential.

Tablet form is best – that’s why most expensive drugs are produced this way – however very few supplement companies have mastered the correct manufacturing protocols for pharmaceutical grade tablet making. Supplement companies not using tablets will all tell you that capsules or liquid form are best.

Like all ingredients there are good excipients and there are cheap ones. The cheap ones adversely affect the bioavailability of a nutritional supplement because they don’t easily disintegrate. Others commonly cause stomach upsets, sensitivity or allergic reactions.

Have you ever known anyone who developed an adverse reaction to a supplement? I’ve known many.



Acceptable Excipients

These come ONLY from NATURAL SOURCES:

Plant (e.g. starches, sugars, cellulose)

Animal (e.g. lactose, gelatin, stearic acid)

Mineral (e.g. calcium phosphate, silica)

Most excipients have been used in pharmaceutical drugs for a long time and as such have reliable safety profiles which meet U.S pharmacopeia standards and FDA regulations. They have also been used in the food industry as additives for decades with no adverse effects encountered in people.

Excipients can be classified according to their function. Some serve multiple functions:

Binders

Disintegrants

Fillers (Diluents)

Colorants, Flavors, Sweeteners, Preservatives

Lubricants

Glidants (flow enhancers)

Coating Agents

Emulsifying Agents


I won’t go through what each type does as I’m sure you wouldn’t be interested.

But the bottom line is this:



The less number of (effective) excipients in a tablet the better




Reputable companies include only those necessary for efficient manufacturing and to provide the required functions of the tablet.

About 4 up to and not exceeding 8 best represents the optimal range for the number of excipients in the market's leading, professional grade supplements.

More excipients (especially fillers) mean a cheaper product!


Cheaper supplements are around 50% just excipients!



Half of what you think you are paying for is just inactive materials!


Sometimes the use of certain excipients is hidden so take note – the ‘Supplement Facts’ label does not always give you the facts! There are no international labeling standards so labeling regulations vary from country to country.

Large amounts of excipients are common in (cheap) supplements because they are produced in vast quantities using high speed tableting or encapsulating machines. This requires the powders to flow very fast without caking/sticking thus necessitating a high proportion of excipients.

Excessive amounts of fillers are added because most supplements are produced by contract manufacturers who offer only a limited number of tablet sizes. After the formula ingredients are added if space still exists then fillers are included to increase the tablet dimensions to the size of the next mold or make a capsule look fuller.

Here’s an example :

I just looked up a very well known and popular brand of multi vitamins and minerals (the name starts with 'C' and ends in 'M'). A very well known yet inexpensive brand.


The total number of excipients I counted was a WHOPPING 62!



The very cheapest multi vitamin supplements commonly use only one tablet binder and this combined with excessive pressure when compressing the tablets results in a rock-like tablet which passes straight through your digestive system without dissolving.


Professional grade supplements are around 25% excipients.

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WHICH EXCIPIENTS ARE NOT OK IN YOUR SUPPLEMENT?



Artificial Colorants, Flavorants, Fillers and other Additives

Check for artificial colors/flavors/preservatives/fillers/binders. These are substances you don’t want in your body and are one reason why people have adverse reactions to nutritional supplements. Look for “natural” alternatives - derived from fruit and other natural sources (sensitivities to some natural sources are also common).

Potential allergenic substances include lactose, gluten, wheat, yeast and to a lesser degree corn (as vegetable coating or starch). Lactose is no longer that common in supplements but nonetheless please check as many people are lactose intolerant.Some companies hide the use of lactose as a raw material. What appears to be an ordinary listed ingredient may in fact have been standardized with 10 % lactose (or more).

The only way to really know is to demand full disclosure from the manufacturer. Please refer to the questions to ask manufacturers on my ingredient quality in nutritional supplements page.

Quality focused companies should clearly identify on the product label or in its marketing literature those ingredients that the product is free of.


E.G.

Free of wheat, corn, yeast, soy and dairy


Artificial colorings also cause allergies and other nasty health problems. They usually have the terms D & C or FD & C (D= drug, C= cosmetic, F= food).


E.G.

FD & C Yellow #5 (Tartrazine)


Which by the way has been linked to hyperactive behavioral disorders in children.

Certain colorings have been shown to be carcinogenic and banned in some countries. For example the FDA has banned FD&C Reds #1, #2 and Yellows # 3 and #4. Enough said!

Sweeteners are common in supplements. They make highly soluble, bitter tasting nutrients more palatable. Liquid vitamin products contain large amounts of sweeteners.

Natural forms are ok and include maltose, sucrose, fructose, mannitol, sorbitol, stevia, glycerine, maltodextrin and dextrose. Some also act as binders, disintegrants or coating agents and may be referred to as these rather than as sweeteners in marketing descriptions.

Give some thought to the use of sucralose (Splenda) especially in supplements for kids – it’s a CHLORINATED sucrose derivative.
The worry here comes from the hazards seen in pre-approval research and from its chemical structure and so it’s been reported that years or decades of use may contribute to serious chronic immunological or neurological disorders. We just don't know yet!

Sucralose has been approved by the FDA for use in supplements! Hmmm.


Sodium Benzoate:

A common preservative and flow agent used in supplements. Has GRAS (generally recognize as safe) status in the U.S. but is a dubious preservative.


Propylene Glycol:

A tablet binder - maintains moisture to stop tablets crumbling apart (friability). Also used to make anti-freeze, de-icing solutions, cosmetics and as a solvent in: food colors, flavors, paints/plastics industry. Excessive exposure damages kidneys heart and nervous system.

The amount used in supplements is considered safe and it’s been used safely in the pharmaceutical industry for decades. This one’s up to you but there’s no way I would let this substance into my body. It is also a known skin irritant with extended use from cosmetics.


Aluminum silicate (talc):

A cheap non-food grade lubricant used in the manufacturing process. Considered by some experts to be a neuro-toxin which causes Alzheimer’s disease. May lead to digestive or absorptive problems.

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WHICH EXCIPIENTS ARE OK?

I won't list every single one but I will list those most frequently used, all of which are derived from natural sources.

The most common tablet binder is probably cellulose (a plant fiber usually from pine trees) or a derivative of it so you’re bound to see “cellulose” on your label.


B = binder, C = coloring, D = disintegrant, E = emulsifying agent, F = filler, FC = film coating agent, G = glidant, GE = gelling agent, H = humectant, L = lubricant, NF = natural flavorant, P = preservative, S = sweetener, SA = suspending agent, SO = solvent


Gelatin (B/GE)
Glycerin (S/H/P) Only vegetable grade
Magnesium Stearate (L)
(Colloidal) Silicon Dioxide (L/G)
Silica
Titanium Dioxide (C)
Microcrystalline Cellulose (B/D)
(Di) Calcium Phosphate (B/F)
Calcium Sulphate (F)
Potassium Aspartate (F)
Pregelatinized Starch (B/D)
Sodium Starch Glycolate (D)
Croscarmellose Sodium (D)
Sodium Citrate (FC)
Ascorbyl Palmitate (L)
Stearic Acid (L/G/E)
Carob (E/C)
* Acacia Gum (B/E)
Guar Gum (B)
Vanilla (NF)
Beeswax (NF/FC)
Lecithin (B)
Tapioca Flour (F)
Purified Water (SO)
Vegetable Acetoglycerides (FC/L/E)
Hydroxypropyl Methylcellulose (FC)
Rice Flour/bran/powders (F)
Modified corn starch (B/E)
Sodium chloride (F)
Shellac (pharmaceutical glaze) (FC)
Soap (B/E/L)

* Acacia gum (or gum Arabic) can cause asthma attacks, rashes and allergies in some people. (1)


Just a quick word about the commonly used excipient Magnesium Stearate (a lubricant) and the often heard claims that it can produce immunosuppressive effects and decreases absorption of nutrients in supplements.

Marketing trash travels quickly on the net. Erroneous reports are quickly picked up, taken out of context and then regurgitated on many different sites as nothing more than marketing techniques of authors and manufacturers.

These Magnesium Stearate claims principally originate from work presented in the journals ‘Pharmaceutical Technology’ and ‘Immunology’.

The tests involved can be seen as skewed from a number of different perspectives and have taken science out of context.

For vegetarians, I suggest you contact the manufacturer to check if a supplement is free from animal sources unless stated so on the label.

If your supplement is in capsule form you should know that gelatin is animal based unless a vegetarian version (potato extract) has been used – identifiable by the term “Vegicap”. Magnesium Stearate may be derived from either an animal or plant source.

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Let’s sum up
The bottom line for ‘Other Ingredients’



Study the label!

Your supplement must disintegrate to be of benefit so regardless of your supplements’ price, what you want is to see more than a single tablet binder but not a whole handful of them.

If you’re using a more expensive supplement and want to gauge your value for money then check that there is only a couple of binders along with 3 or 4 other excipients. There should be no artificial colors, flavors or preservatives nor major allergens such as glutens, lactose and yeast.

Since many excipients serve multiple functions, the total number included in a high quality product really shouldn’t exceed around 9 or 10 in order to get the job done and offer the greatest value for money.


Tablet Binder: Sources:

(1) Mindell E. Earl Mindell’s Supplement Bible. Mindell paperback, 1998:20

End:- The Tablet binder and other excipients

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Types of Antioxidants
Antioxidant Nutrients
Antioxidants from our diet appear to be of great importance in controlling damage by free radicals. Each nutrient is unique in terms of its structure and antioxidant function.

Vitamin E is actually a generic term that refers to all entities (eight found so far) that exhibit biological activity of the isomer tocopherol (an isomer is one of two or more molecules that have the same chemical formula but different atomic arrangements). Alpha-tocopherol, the most widely available isomer, has the highest biopotency, or strongest effect in the body. Because it is fat-soluble (and can only dissolve in fats), alpha-tocopherol is in a unique position to safeguard cell membranes -- largely composed of fatty acids -- from damage by free radicals. Alpha-tocopherol also protects the fats in low-density lipoproteins (LDLs, or the "bad" cholesterol) from oxidation.

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin. As such, it scavenges free radicals that are in an aqueous (watery) environment, such as inside your cells. Vitamin C works synergistically with vitamin E to quench free radicals. Vitamin C also regenerates the reduced (stable) form of vitamin E.

Beta-carotene, also a water-soluble vitamin, is the most widely studied of the 600 carotenoids identified to date. It is thought to be the best quencher of singlet oxygen (an energized but uncharged form of oxygen that is toxic to cells). Beta-carotene is also especially excellent at scavenging free radicals in low oxygen concentration.

Selenium is a trace element. It is a mineral that we need to consume in only very small quantities, but without which we could not survive. It forms the active site of several antioxidant enzymes including glutathione peroxidase.

Similar to selenium, the minerals manganese and zinc are trace elements that form an essential part of various antioxidant enzymes.

Antioxidant Enzymes
The antioxidant enzymes superoxide dismutase (SOD), catalase (CAT) and glutathione peroxidase (GPx) serve as your primary line of defense in destroying free radicals.

SOD first reduces (adds an electron to) the radical superoxide (O2-) to form hydrogen peroxide (H2O2) and oxygen (O2).


2O2- + 2H  --SOD-->  H2O2 + O2
Catalase and GPx then work simultaneously with the protein glutathione to reduce hydrogen peroxide and ultimately produce water (H2O).


2H2O2  --CAT-->  H2O + O2
H2O2 + 2glutathione   --GPx-->  oxidized glutathione + 2H2O

(The oxidized glutathione is then reduced by another antioxidant enzyme -- glutathione reductase.)

Together, they repair oxidized DNA, degrade oxidized protein, and destroy oxidized lipids (fat-like substances that are a constituent of cell membranes). Various other enzymes act as a secondary antioxidant defense mechanism to protect you from further damage.

Other Antioxidants
In addition to enzymes, vitamins, and minerals, there appear to be many other nutrients and compounds that have antioxidant properties. Among them is coenzyme Q10 (CoQ10, or ubiquinone), which is essential to energy production and can also protect the body from destructive free radicals. Also, uric acid, a product of DNA metabolism, has become increasingly recognized as an important antioxidant. Additionally, substances in plants called phytochemicals are being investigated for their antioxidant activity and health-promoting potential.

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Do Antioxidants Improve Health?
Since antioxidants counteract the harmful effects of free radicals, you would think that we should consume as much as of them as possible. The truth is, although there is little doubt that antioxidants are a necessary component for good health, it is not clear if supplements should be taken and, if so, how much. Once thought to be harmless, we now know that consuming mega-doses of antioxidants can be harmful due to their potential toxicity and interactions with medications. Remember -- antioxidants themselves may act as pro-oxidants at high levels.

So, is there any basis for the hoopla? The experimental (intervention) studies completed so far have had mixed results:

The Alpha-Tocopherol Beta-Carotene Cancer Prevention Study (ATBC) involved Finnish men who were heavy smokers and alcohol drinkers. The volunteers were either given 20 milligrams (mg) of synthetic beta-carotene, 50 mg of vitamin E, a combination of the two, or a placebo. After eight years, the men who took vitamin E had 32 percent fewer diagnoses of prostate cancer and 41 percent fewer prostate cancer deaths compared to men who did not. However, after only four years, there were 16 percent more cases of lung cancer and 14 percent more lung cancer deaths in the beta-carotene-only group.

In the Carotenoid and Retinol Efficacy Trial (CARET), volunteers were either smokers or asbestos workers. They were given a combination of 30 mg of synthetic beta-carotene and 25,000 International Units (IU) of retinol (pre-formed vitamin A) or placebo. This study was stopped early due to the fact that preliminary findings suggested that there was a 28-percent increase in lung cancer rates in the beta-carotene group compared to the placebo group.

The Physicians' Health Study (PHS) of 22,000 physicians, 11 percent of whom were smokers and 40 percent were past smokers, showed neither a protective effect nor a toxic effect after 12 years of follow-up. The participants were randomized to receive either 50 mg of beta-carotene every other day or placebo. (A second PHS underway is testing beta-carotene, vitamin E, vitamin C, and a multivitamin with folate in healthy men age 65 and older for slowing cognitive decline.)

A 1997 study published in the Journal of the American Medical Association found that 60 mg of vitamin E a day strengthened the immune system in a group of healthy patients at least 65 years old, and 200 mg generated a four-to-six fold improvement after four months. However, 800 mg of vitamin E resulted in worse immunity than receiving no vitamin E at all.

In 2001, the Age-Related Eye Disease Study (AREDS), a randomized, placebo-controlled clinical trial, showed that high-dose supplementation of 500 mg of vitamin C, 400 IU of vitamin E, 15 mg of beta-carotene, 80 mg of zinc, and 2 mg of copper significantly reduced development of advanced age-related macular degeneration (AMD) compared to placebo. In addition, the antioxidant-plus-zinc group had significant reduction in rates of at least moderate visual acuity loss.

There are several possible explanations to account for the results.

The amount of antioxidants in supplements may be so high compared with that in the diet that it leads to a toxic effect.
Other nutrients may be present in fruits and vegetables that work in sync with antioxidants and are necessary to provide a protective effect.
The study participants may have been too old to start taking antioxidants, or they may have led lifestyles that were too unhealthy for the antioxidants to make a positive difference.
Furthermore, literally hundreds, if not thousands, of observational studies (where investigators look for associations without giving participants supplements to take) have linked diets rich in antioxidant-rich fruits and vegetables to a lower risk for diseases like cancer, heart disease, stroke, cataracts, Parkinson's, Alzheimer's, and arthritis. So, despite the disappointing findings of trials, scientists remain certain of the many potential benefits of dietary antioxidants -- they simply haven't figured out exactly how the different antioxidant systems work together in our bodies to protect us from free-radical damage.

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How Much Do I Need?

The American Heart Association, for one, does not recommend using antioxidant supplements "until more complete data are in," but instead, suggests "people eat a variety of foods daily from all of the basic food groups." Moreover, in April 2000, the Food and Nutrition Board of the Institute of Medicine, an advisory group that is part of the National Academy of Sciences, reported that Vitamin C, vitamin E, selenium, and carotenoids like beta-carotene should come from food, not supplements. After examining available data on the beneficial and harmful health effects of antioxidants, the panel concluded that there isn't enough evidence to support using large doses of these nutrients to combat chronic diseases. In fact, the group warned that extremely high doses of antioxidants may lead to health problems, including diarrhea, bleeding, and the risk of toxic reactions.

Since 1941, the Food and Nutrition Board has determined the types and quantities of nutrients that are needed for healthy diets by reviewing scientific literature, considering how nutrients protect against disease, and interpreting data on consumption of nutrients. For each type of nutrient, the Board has established a Recommended Dietary Allowance (RDA)-a daily intake goal for nearly all (98 percent) healthy individuals, and a "tolerable upper intake level" (UL)-the maximum amount of a nutrient that healthy individuals can take each day without risking adverse health effects. In some cases, the Board has decided there isn't enough evidence to determine the amount at which a particular nutrient is essential or harmful to health.

Over the last several years, the Board has been updating and expanding the system for determining the RDA and UL values, which are now collectively referred to as the Dietary Reference Intakes, or DRIs. The following recommendations were made for consumption of antioxidants in the 2000 report, "Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids":

Antioxidant	RDA (adults)	Upper Level (adults)	Comment
Vitamin E	15 mg	1,070 mg natural vitamin E [size=-1]785 mg synthetic vitamin E	Higher amounts impair blood clotting, increasing likelihood of hemorrhage.
Vitamin C	Women: 75 mg Men: 90 mg	2,000 mg	Higher amounts could lead to diarrhea and other GI disturbances. Extremely high levels may lead to cancer,atherosclerosis, and kidney stones.
Beta-carotene	None	None	Chronic high doses turn your skin yellow-orange, but it is not toxic. However, research indicates it is unwise to consume doses of beta-carotene beyond what is in a multivitamin and your regular diet.
Selenium	55 micrograms	400 micrograms	Higher amounts could cause hair loss, skin rashes, fatigue, GI disturbances, and nervous system abnormalities.

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Where Antioxidants Are Found

Although research may look promising, particularly with regard to vitamin E, food remains the smart choice for where to obtain your antioxidants. Studies consistently demonstrate that for optimum health, you should eat at least five servings of fruits and vegetables everyday as part of a balanced diet. Below is a list of where to find specific antioxidants. If you are interested in taking antioxidant supplements, talk to your doctor about what is right for you.

• Vitamin E is found in vegetable oils, walnuts, peanuts, almonds, seeds, olives, avocado, wheat germ, liver, and leafy green vegetables.

Photo courtesy U.S. Department of Agriculture

• For good sources of vitamin C, look to citrus fruits (like oranges and grapefruit), broccoli, leafy green vegetables, tomatoes, peppers, potatoes, cantaloupe, and strawberries.

Photo courtesy U.S. Department of Agriculture

• Common sources of beta-carotene include cantaloupe, mangoes, papaya, pumpkin, peppers, spinach, kale, squash, sweet potatoes, and apricots.

Photo courtesy U.S. Department of Agriculture

• You can find selenium in seafood, beef, pork, chicken, Brazil nuts, brown rice, and whole wheat bread.

Photo courtesy U.S. Department of Agriculture

Phytochemicals are found in a variety of sources. Some phytochemicals that are currently under study for their antioxidant activity and ability to reduce disease risk are listed below.

Phytochemical	Food source
Allyl sulfides	Onions, garlic, leeks, chives
Carotenoids (e.g., lycopene, lutein, zeaxanthin)	Tomatoes, carrots, watermelon, kale, spinach
Curcumin	Turmeric
Flavonoids (e.g., anthocyanins, resveratrol, quercitin, catechins)	Grapes, blueberries, strawberries, cherries, apples, grapefruit, cranberries, raspberries, blackberries
Glutathione	Green leafy vegetables
Indoles	Broccoli, cauliflower, cabbage, Brussels sprouts, bok choy
Isoflavones (e.g., genistein, daidzeins)	Legumes (peas, soybeans)
Isothiocyanates (e.g., sulforaphane)	Broccoli, cauliflower, cabbage, Brussels sprouts, bok choy
Lignans	Seeds (flax seeds, sunflower seeds)
Monoterpenes	Citrus fruit peels, cherries, nuts
Phytic acid	Whole grains, legumes
Phenols, polyphenols, phenolic compounds (e.g., ellagic acid, ferulic acid, tannins)	Grapes, blueberries, strawberries, cherries, grapefruit, cranberries, raspberries, blackberries, tea
Saponins	Beans, legumes

Of course, in addition to eating plenty of fruits and vegetables, getting regular exercise and abstaining from tobacco use are critical to a healthy lifestyle.