Diet & Nutrition

B12 Deficiency: Are You in Danger?

Vitamin B12, a part of the essential B-complex, is necessary for our bodies to create and repair DNA, red blood cells and nerves, as well as a whole host of other functions. New research out of Ireland illuminates the worrying magnitude of vitamin B12 deficiency among older populations.

Over the Age of 50? You’re More at Risk for B12 Deficiency

Researchers from Trinity College Dublin’s Irish Longitudinal Study on Aging have published new findings in the British Journal of Nutrition showing that a significant amount of people over the age of 50 are at risk of a deficiency in B12. The team analyzed data from over five thousand individuals across different provinces in Ireland and found that while there were variations in deficiency depending on variables such as locale, general health and lifestyle, as well as the time of year measured, overall, older adults are considerably more at risk of a vitamin B12 or folate (vitamin B9) deficiency.

Deficiencies in folate and B12 are associated with numerous health issues such as anemia, fatigue, headaches and memory impairment, especially in older populations. According to their data, one in eight Irish adults over the age of 50 are B12 deficient., while one out of every seven older adults is deficient in folate. Their findings demonstrated that low or deficient levels of B12 and folate increase with age and is also more common in those who are obese, smoke, or who live alone.

B12 deficiency isn’t quite as widespread in countries such as the United States where some foods are mandatorily fortified with folate and B12. The researchers hope their findings will help to develop new public health policies regarding vitamin and nutrient fortification. “The high rates of B-vitamin deficiency seen in the older adult population are of concern and, given that this can be easily treated with fortification, this has significant policy and practice implications for Government and health services,” Dr. Rose Anne Kenny, the Principal Investigator at TILDA said in a press release.

What is Vitamin B12 and What Does it Do?

B12 is one of the eight vitamins that make up the group of all-important B vitamins. It is the most “chemically complex” of all the vitamins and is critical for the normal functioning of our brains and nervous system. Every single cell in the human body depends on B12. Our bodies need it for the production of red blood cells as well as the reparation and creation of new tissue and DNA. It’s also essential for the processes of energy and fatty acid production.

Our bodies produce millions of red blood cells each minute. Red blood cells contain the protein hemoglobin, which transports oxygen throughout our bodies and carries carbon dioxide back to the lungs for exhalation. When B12 levels become too low, the body’s production of red blood cells decreases. If red blood cell count drops too low, anemia develops and brings with it a slew of health complications, some severe and potentially irreversible.

Signs and Symptoms of a B12 Deficiency

Even slightly lower levels of B12 can trigger symptoms such as depression, brain fog and fatigue in individuals. Loss of appetite, constipation and rapid weight loss can also occur. The lower B12 levels drop and the longer the deficiency goes on, neurological issues, such as numb and tingling extremities or motor skill and balance issues, are likely to develop.

A long-term deficiency carries a significant risk of permanent brain and nerve damage. B12 deficiency has been known to put some people at a higher risk of mental health issues such as dementia, mania or psychosis. A B12 deficiency also impacts immune response and can increase susceptibility to infection or disease. Long-term deficiency leads to the onset of anemia, which may be accompanied by any number of symptoms:

extreme fatigue or lack of energy
muscular weakness
shortness of breath
irregular heartbeat and palpitations
unexplained weight loss
jaundice (yellowing of the skin)
chronic constipation or diarrhea
a sore tongue or mouth ulcers
vision disturbances
memory decline
problems understanding and making judgments
brain fog or feelings of confusion

What to do About a B12 Deficiency

Because a deficiency has the capability of causing irreversible damage, it’s critical to identify and treat a B12 or folate deficiency as soon as possible. The symptoms that arise from a B12 deficiency may also be indicative of other serious conditions, therefore, if you think that you are deficient in B12 or folate, it’s extremely important that you speak with a healthcare professional.

How Much B12 Do You Need and Where Can You Find It?

The United States National Institutes of Health recommends that anyone over the age of 14 years old should ingest at least 2.4 micrograms (mcg) of B12 each day. Pregnant women and women who are breastfeeding are encouraged to consume a bit more, 2.6 mcg and 2.8 mcg respectively.

The only organisms that naturally produce B12 are a few particular strains of bacteria and archaea. No naturally-occurring vegetable sources of the vitamin exist, putting vegetarians and vegans at a higher risk of deficiency than non-vegetarians. The richest sources of vitamin B12 are animal products such as milk, eggs and meats (beef, pork, poultry, lamb), fish, seafood/shellfish, nutritional yeast and fortified foods such as breakfast cereals and nutritional beverages.

Some medications, like metformin, which is a diabetes medication, and certain peptic ulcer treatments, as well as some antibiotics are known to interfere with the body’s ability to absorb B12 properly, and therefore, supplementation may be necessary.

New Study Suggests Capsaicin Fights Obesity

Jul 25 by Ewcopywriting Leave a Comment

A new study has led researchers at the University of Wyoming School of Pharmacy to develop a new treatment for eliminating obesity in mice. The main ingredient in the new treatment is capsaicin, which is the compound that gives chili peppers their spiciness. When ingested, capsaicin has a positive effect on the peripheral nervous system, which is that part of the nervous system found outside of the brain and spinal cord. It has been known that capsaicin can help relieve minor pain, and previous research has focused on the effects of capsaicin on symptoms of neuropathic diseases such as rheumatoid arthritis.

New research evaluating the benefits of capsaicin looked at how obesity was affected by the compound. The team, led by Dr. Baskaran Thyagarajan, found that a drug derived from capsaicin, which was designed to release the compound into the bloodstream gradually over a 24-hour period, shows promise for fighting obesity in lab mice. After testing the new drug, which is called metabocin, on mice with successful results, the research team presented their findings at the Society for the Study of Ingestive Behavior yearly meeting. Their premise for developing metabocin is that capsaicin can activate TRPV1 receptors, which are most commonly found in fat cells. The researchers believed that activating those receptors could cause adipocytes, the white fat cells in the body, to actually burn calories instead of storing them as excess fat.

Following this discovery, Dr. Thyagarajan and his team continued their research to uncover any adverse side effects that might be caused by long-term use of the drug. While they couldn’t find any negative side effects, the researchers did note that the cholesterol and blood sugar levels in the mice were considerably improved. Additionally, the mice had better insulin response times and fewer symptoms of fatty liver disease. The researchers continued to observe the mice for eight months of regular use of the drug and, while adverse side effects were not noted, they did continue to lose weight throughout the period of the study. Dr. Thyagarajan says the research suggests that metabocin is both safe and effective, adding that the mice were able to tolerate the drug well.

Dr. Thyagarajan did caution people not to take this research as a sign that they should begin eating more chili peppers. He points out that chili peppers can have an unsettling effect on the digestive system and may make some people feel sick. Metabocin contains capsaicin extract, allowing individuals to benefit from its effects in a more easily digested form. The research team hopes to begin clinical trials on humans in the near future.

Study Claims Capsaicin May Benefit Breast Cancer

Looking at research on the breast cancer front, researchers have found that there are various types of the disease and that each one responds differently to treatment. One type that doesn’t respond well to most treatments is termed “triple-negative” breast cancer. Studies into capsaicin have discovered that the chili pepper compound may hold the key to treating this type of cancer more effectively. Triple-negative breast cancer gets its name from the fact that it tests negative for epidermal growth factor receptor 2 (HER2) in addition to testing negative for progesterone and estrogen.

In treating triple-negative breast cancer, the only intervention that has been found to have any effect at all is chemotherapy. Recent research into the effects of capsaicin on triple-negative breast cancer conducted at the Ruhr University in Bochum, Germany suggest there may soon be an alternative. Dr. Hanns Hatt and Dr. Lea Weber led the team, which included representatives from various facilities throughout Germany, including those from the Herz-Jesu-Krankenhaus hospital in Dernbach, the Centre of Genomics in Cologne, and Augusta clinics throughout Bochum.

The scientists discovered that one of the effects the compound has on TRPV1 receptors is to initiate cancer cell death. It can also prevent the growth of some types of cancer, including pancreatic and colon cancer. It does this through the olfactory senses, which are activated by the spicy nature of chili peppers. When a chili pepper is ingested, smell molecules lining the nose are activated, which, in turn, caused the activation of TRPV1 receptors. Once the TRPV1 receptors were activated, cancer cells began to gradually die off. The researchers also observed that tumor cells were killed off in larger quantities and that they were not able to move throughout the body as efficiently. The scientists believe this effect may reduce the likelihood of the cells metastasizing.

While increasing the amount of chili peppers one eats is not necessarily going to work to fight triple-negative breast cancer, the Ruhr University study indicates that concentrated doses in medicinal form may be more beneficial. The key to developing an effective medication is in finding a drug that can activate the TRPV1 receptors without causing harmful side effects in humans. While capsaicin needs to be studied further for its benefits, this compound may offer better alternatives to existing treatments for both obesity and breast cancer in the future.

Exploring the Link Between Low Vitamin D and Lung Disease

Jul 20 by Ewcopywriting Leave a Comment

A study conducted at Johns Hopkins University looked at 10 decade’s worth of medical records for more than 6,000 patients to determine how vitamin D was related to instances of interstitial lung disease (ILD). While the group of ILD diseases are rare, they can have devastating effects on people who contract one of these conditions. For that reason, researchers wanted to identify contributing causes that might affect the development of an interstitial lung disease.

In interstitial lung disease, or ILD, inflammation and scarring of the lungs causes a range of medical conditions that inhibit the functioning of the respiratory system. Individuals with ILD often develop irreversible lung damage that worsens over time and can have disabling effects on the individual. Exposure to environmental causes, such as coal dust or asbestos, and internal factors, such as the development of autoimmune diseases and infections, can trigger the more than 200,000 annual cases. Once diagnosed, these patients typically don’t survive for more than five years.

The Johns Hopkins study, which was published in the June 19 edition of Journal of Nutrition, found that low vitamin D levels may play a role in ILD. More research is needed to determine if a vitamin D deficiency causes ILD or simply makes one more susceptible to developing an interstitial lung disease. Erin Michos, M.D., M.H.S., who works at Johns Hopkins as an associate professor of medicine, says there was also evidence to suggest illnesses like COPD and asthma may also be affected by vitamin D levels. Part of the reason for this may be related to the anti-inflammatory effects that the nutrient has on the body. Additionally, vitamin D helps regulate the immune system, which interstitial lung diseases throw into chaos. Researchers hope to continue their work to learn how vitamin D supplements, increased sun exposure and ingesting other natural sources of vitamin D play a part in preventing ILD.

Deficient Vitamin D Levels May Also Play a Role in Obesity

In the Netherlands, another study conducted jointly by researchers at VU University Medical Center and Leiden University Medical Center examined how vitamin D deficiencies affected obesity. They looked at the different types of fat located in various parts of the body to see how vitamin D levels influenced weight gain. In addition to total body fat, the research team, led by Rachida Rafiq, focused on belly fat, fat accumulation around the body’s organs, and liver fat.

As a part of the study, the researchers isolated incidences of alcohol consumption, chronic diseases and the variations of physical activity in each subject. Once results were adjusted for these variables, the study revealed that women with low vitamin D levels had higher instances of total body fat and belly fat. Conversely, men experiencing low levels of vitamin D more often developed higher instances of liver fat and abdominal fat. It was concluded that the existence of belly fat, or abdominal fat, was directly related to lower vitamin D levels in the blood. Rachida Rafiq added that the results of the study indicates that obese individuals should keep an eye on their vitamin D levels and do what they can to increase them.

Giving Your Body More Vitamin D

If the link between vitamin D and lung disease tells us anything, it’s that everyone needs to ensure that they’re getting enough of the nutrient. Even if you’re not an obese individual, deficient vitamin D levels can lead to a range of illnesses, such as interstitial lung disease. There may be links to other diseases, which researchers have yet to discover.

Although vitamin D is most prominently found in the sun’s rays, the risks of skin cancer may keep you from exploring that source too frequently. Instead, wild caught fish provide the second best source of vitamin D. In a 3 ounce salmon, you can benefit from a total of 425 IU of vitamin D, while a mackerel of the same size provides 547 IU. Another good source of vitamin D is beef or calf liver, which contains about 42 IU in each 3 oz. serving.

There are many more sources of vitamin D that can help you add the nutrient to your system naturally. Egg yolks, canned fish, such as tuna and sardines and shiitake mushrooms are also good ways to introduce more vitamin D into your system. You can also add more dairy products to your diet, including low-fat milk, almond milk, and yogurt.

While adding more vitamin D to your diet or taking supplements can’t guarantee you won’t be affected by ILD or obesity, ensuring you get enough is important to your overall health. By keeping an eye on the vitamin D levels in your body, you can ensure your body is getting what it needs to remain healthy. This can help you reduce the risk of developing many diseases by strengthening your immune system and reducing internal inflammation.

Recent Study Supports Using Multivitamins for Heart Health

Jul 18 by Ewcopywriting Leave a Comment

For heart patients who don’t already take statins, a new study reveals there are great benefits in taking multivitamins for heart health.

The Importance of Multivitamins for Heart Health

Looking at how multivitamins affect heart health, an expansive study evaluated patients at 134 different sites throughout North America. The study’s initial purpose was to examine how effective and safe EDTA chelation is for patients with a history of heart disease or those with coronary artery disease. Typically, patients administered EDTA chelation through an alternative medicine caregiver also take high doses of multivitamins. Considering this factor, researchers also wanted to see what role, if any, those multivitamins played in affecting heart health.

Chelation is the process of binding molecules together and withdrawing them from the body. Even though there haven’t been any previous studies on this procedure’s effectiveness or safety, its use has risen considerably in recent years. Between 2002 and 2007, the use of this process has grown by nearly 68 percent in the United States. More than 111,000 people had undergone the treatment by 2007.

For the study, researchers wanted to obtain more detailed results, so they divided patients into four groups:

those taking Chelation in addition to multivitamins
those taking Chelation, but with placebo multivitamins
those taking placebo Chelation, but with real multivitamins
those taking placebo Chelation and placebo supplements

An additional factor that contributed to determining the benefits of multivitamins for heart health had to do with whether patients were taking statins at the time of the study. Researchers noted that 73 percent of patients were taking statins, while 27 percent had not been prescribed any statins. The study found that those individuals taking statins experienced no changes from taking the multivitamin supplements. Conversely, the 27 percent who were not taking statins did exhibit beneficial changes, regardless of whether they were receiving actual chelation therapy or the placebo replacement.

Patients taking high doses of multivitamins exhibited far fewer incidences of:

all heart-related deaths
angina hospitalizations
coronary artery bypass procedures
heart attacks
strokes

The Quality of Multivitamin Supplements Also Plays a Role

In examining the benefits of multivitamins for heart health, researchers also found that the type of multivitamin administered also played a role. The same benefits were not achieved by those individuals taking over-the-counter or generic multivitamins as those taking a high-quality multivitamin supplement. For this reason, consumers should look for vitamin manufacturers who take an interest in ensuring their products are manufactured with a dedication to the latest multivitamin research and ingredient quality.

The best multivitamins for heart health come from those manufacturers who enlist outside certification and testing services. For manufacturers, this gives their brand a higher degree of credibility, which may become more important as the results of this study become more widely known.

Another Study Reveals Why Multivitamins are so Helpful

Bruce Ames is a biochemist and author of Triage Theory of Aging, which was released in 2006. In looking at how micronutrient levels affect the body, he observed that a shortage of nutrients forced the body to send those compounds to where they were needed most, depriving other parts of the body. For instance, a calcium deficiency would compel the body to send the existing calcium from the bones to the blood stream, in order to prevent metabolic acidosis. When that deficiency is prolonged, the absence of calcium in the bones precipitates bone loss.

He concluded that the key to resolving this condition is to provide a greater balance of vitamins and nutrients to the body. A good quality multivitamin taken regularly can restore balance to the body’s metabolism and ensure it’s getting all of the nutrients it needs and in the quantities required for normal functioning. As a lack of proper nutrient levels can cause degenerative illnesses and diseases to develop in deprived systems, this may be the key to reducing the risks of developing conditions like heart disease or osteoporosis.

The results of these studies point to the importance of multivitamins for heart health, but only where patients aren’t also taking statins and where the supplement is of a high quality. As future studies explore this premise further, practices for treating heart disease may change to incorporate an emphasis on taking high doses of multivitamins. In addition to helping avoid heart risks, multivitamins may also strengthen other systems throughout the body.

Low Vitamin D Linked to Cancer Risk

Jun 22 by Ewcopywriting Leave a Comment

If you’re not giving your body enough vitamin D, you may be exposing yourself to a higher risk of developing certain types of cancer. At least, that’s what the findings from two new studies have revealed. While we’re warned that too much sun exposure will raise the risk of developing skin cancer, it seems too little sunshine is just as bad for us. The vitamin D that our bodies absorb during exposure to direct sunlight has an even more positive effect on our bodies than previously thought.

Study Finds Low Vitamin D Linked to Cancer

In the past, getting enough vitamin D was recommended because it was thought to help the body maintain an overall better level of functioning, strengthening the immune system and other biological systems. More recent research has found that a good supply of vitamin D does much more than that, however. Studies have found that a deficiency of this vitamin can increase one’s risk’s of developing Parkinson’s and cardiovascular disease, as well as causing certain individuals to gain weight.

Now, a new research project which combined experts from a variety of different organizations took a look at how low levels of vitamin D were linked to cancer. Specifically, the study conducted by the American Cancer Society, Harvard T.H. Chan School of Public Health and the United States National Cancer Institute looked at how vitamin D levels affected the development of bowel cancer. Also called colorectal cancer, bowel cancer is almost as widespread as skin cancer and is expected to cause more than 50,000 deaths by the end of this year.

This isn’t the first study to look at the relationship between bowel cancer and vitamin D. There have been several studies conducted independently in the past. Some research confirmed a link, while others did not find a connection between vitamin D and bowel cancer. The new collaborative study was established to find a definitive answer. The new study was the most expansive one of its kind, amassing data from subjects on three different continents. Of the group, there were 5,700 test subjects with colorectal cancer and 7,100 individuals in the control group.

The study did find a connection between low vitamin D levels and the risk of developing colorectal cancer. The study subjects were evaluated at regular intervals, about every 5.5 years, and those found to have a lower than recommended vitamin D level also had a 31 percent higher chance of developing bowel cancer. The risk did not increase in subjects with higher levels of vitamin D. While it the results seem to indicate that vitamin D does play a part in the development of bowel cancer, co-first study author Marji L. McCullough says these results shouldn’t be viewed as an indication that high vitamin D levels can actually prevent colorectal cancer.

The Correlation Between Vitamin D and Breast Cancer

In another separate study that looked at how vitamin D was linked to cancer, researchers wanted to see how the vitamin affected the development of breast cancer. The project was undertaken at the University of California’s San Diego School of Medicine and involved looking at the results of two clinical trials, alongside the pooled results of a prospective cohort study. They wanted to establish a correlation between vitamin D levels the risks of breast cancer.

The project teamed the University of California researchers with others from Creighton University, the Medical University of South Carolina and GrassrootsHealth, which is a nonprofit organization out of Encinitas, California. They looked at 3,325 subjects from clinical trials and another 1,713 individuals in the cohort study. The average study participant was a 65 year-old woman with no indication of cancer at the time the study was started.

Between 2002–2017, the participants of the study were examined every four years. The follow-up examinations looked at the risks of developing breast cancer in each individual and at the levels of 25-hydroxyvitamin D (25(OH)D) in their blood serum, which is a vitamin D biomarker. The rate of breast cancer was adjusted for age, determining a rate of 512 per 100,000. The study uncovered 77 new cases of breast cancer developing in the test subjects.

Those who showed a higher concentration of the vitamin D biomarker in their blood serum had a significantly lower risk of developing breast cancer. Specifically, they found that subjects with more than 60 nanograms per milliliter (ng/ml) of the vitamin D biomarker in their blood had just one-fifth the risk of developing breast cancer than those with only 20 nanograms per milliliter of the biomarker in their blood. While 60 ng/ml seems to be the minimum level of vitamin D we should have in our bodies, the research also found that the risks of developing breast cancer continued to drop as vitamin D levels get higher.

While vitamin D does seem to play an important role in the development of certain cancers, researchers hope to conduct more studies to learn more about the correlation. We already know that higher levels of vitamin D can reduce the risks of developing breast and bowel cancer, but that’s not the same thing as suggesting high vitamin D concentrations can prevent cancer. Future studies may give us a better idea about how much vitamin D we should have in our blood and may discover more about the vast benefits of this wonder vitamin.

Can Probiotics Protect Against Stress?

Jun 18 by Ewcopywriting Leave a Comment

A new study adds to growing evidence confirming that probiotics can protect against stress. Researchers are studying the application of a type of good bacteria that, if successful in human trials, may result in a probiotic-based immunization to battle mood disorders such as anxiety, depression and posttraumatic stress disorder.

The Complex Link Between Gut Health and Mental Health

Over time, researchers have continued to focus their efforts on investigating the complex link between the brain and gut bacteria. In numerous studies, associations have been made between the trillions of bacteria within our digestive tracts and everything from metabolic function to mood regulation. Each new study adds to supporting evidence that our gut balance and mental health are integrally linked in a highly codependent relationship.

One study uncovered that a lack of gut bacteria altered areas of the brain associated with anxiety and depression. According to another study, disruption of gut microbial balance and the gut-brain axis has been shown to cause depression. Similarly, earlier research highlighted the fact that early life stresses altered the gut bacteria in a way that increased the risk of anxiety later in life.

The link between our guts and brains is also a two-way relationship. While a lack of, or imbalance of, beneficial bacteria in the gut can increase stress, neuroinflammation, and possibly lead to mood disorders, increasing evidence has shown that stress also bears direct, harmful impacts upon gut bacteria balance.

Given all the evidence supporting this association between our emotional wellbeing and gut bacteria, scientists are investigating methods of adjusting gut bacteria in an effort to protect us from the effects of stress.

Mycobacterium Vaccae: Probiotics Protect Against Stress

In this newest study on gut bacteria, researchers from the University of Colorado at Boulder have built upon previous research investigating the soil-based bacterium, Mycobacterium vaccae, in which it was found that mice that were inoculated with the bacteria experienced less inflammation and presented fewer symptoms of anxiety.

In their most recent work, the research team wanted to delve deeper into this good bacteria to uncover exactly how Mycobacterium vaccae affects the brain. In order to do so, researchers injected male rats with the beneficial bacteria once a week for three weeks and took measurements of the proteins in the brain. Two major findings stood out:

The team discovered that a week after the last treatment, the inoculated rats possessed significantly higher levels of a particular anti-inflammatory protein referred to as interleukin-4 in the hippocampal region of the brain. The hippocampus plays a key role in learning and memory. An integral part of the limbic system, one of the roles of the hippocampus is the regulation of anxiety and fear responses.
In addition to increasing anti-inflammatory proteins, the researchers found that when the inoculated rats were placed into a stressful situation, the Mycobacterium vaccae bacteria decreased levels of HMGB1, a stress-induced protein that sensitizes the brain to inflammation, and increased levels of CD200R1, a receptor that preserves the anti-inflammatory state of the brain’s immune cells.

“We found that in rodents this particular bacterium, Mycobacterium vaccae, actually shifts the environment in the brain toward an anti-inflammatory state. If you could do that in people, it could have broad implications for a number of neuroinflammatory diseases,” Dr. Matthew Frank, lead author of the study and senior research associate in the Department of Psychology and Neuroscience at CU Boulder, said in a statement.

Stress-related mood disorders such as anxiety, depression, and PTSD affects one out of every four people at least once in their lives. Strong supporting evidence suggests that these stress-related disorders are at least partially caused by inflammation. “There is a robust literature that shows if you induce an inflammatory immune response in people, they quickly show signs of depression and anxiety. Just think about how you feel when you get the flu,” added Dr. Frank.

Senior study author Christopher A. Lowry, Ph.D., associate professor of integrative physiology at CU Boulder, has been studying Mycobacterium vaccae for 17 years. He explains that their findings help further illuminate the link between probiotics and mood disorders, exhibiting that probiotics help protect against stress. According to Dr. Lowry, “if you look at the field of probiotics generally, they have been shown to have strong effects in the domains of cognitive function, anxiety and fear. This paper helps make sense of that by suggesting that these beneficial microbes, or signals derived from these microbes, somehow make their way to the hippocampus, inducing an anti-inflammatory state.”

While the Mycobacterium vaccae injections have yet to see human trials, the team is hopeful that a similar method of treatment will soon be available to those at risk of developing these inflammation-induced mood disorders. “More research is necessary, but it’s possible that other strains of beneficial bacteria or probiotics may have a similar effect on the brain,” said Dr. Lowry.

Their findings have been published in the journal Brain, Behavior, and Immunity.