Core supplements for good health and longevity

Dr. HingHau Tsang's Crusade on Nutrition

Newsletter #121 --- Core supplements for good health and longevity

I have long been interested in the effect of nutritional supplements on promoting good adults health and longevity.

I have searched through recent published medical journals about important nutrient. Now I like to share with you the most up-to-date knowledge on these essential nutrients which I believe that every adult should take on a daily basis. Together with daily Multiple Vitamin / Mineral and healthy life styles, these core supplements will help you maintain an overall good health, with a healthy heart and brain function on your way to longevity.

Resveratrol (Please read Newsletter #120 for detail description)

Many medical studies published recently have indicated the incredible benefits of this phytonutrient.

Nov 2006, a landmark study published in the medical journal "Nature" found that high doses of resveratrol allowed obese mice to eat a high fat diet and still live a long and healthy life. Researchers from Harvard Medical School and the National Institute on Aging gave resveratrol to mice to see how it would affect those fed a high-fat diet compared to mice who got the high-fat diet but no resveratrol and mice fed a healthy mouse diet. In addition to living longer and avoiding the perils of a high- fat diet, the mice who received resveratrol also performed better on tests of balance and coordination as they got older than did the other high-fat diet mice in the study.

Researchers found that resveratrol prevented the negative health effects of weight gain in mice, that is enlarged livers, high insulin levels and diabetes - and reduced the risk of death by 31 percent. In this study, resveratrol was given to mice in a very large dosage which is equivalent to several hundred glasses of red wine per day. This produced a significant extension of life span of the mice along with protecting the cells and organs from the damaging high blood sugar. Further, the mice who received resveratrol showed significant improvement in endurance and physical performance. Researchers also suggested that resveratrol can mimic the effects of caloric restriction in extending longevity. We've long known that mice fed a nutritious diet that contains 40 percent fewer calories than a standard mouse diet will live up to 50 percent longer. The exact mechanism of resveratrol is not yet known, but the researchers believe resveratrol may be activating a longevity gene called SIRT1 (Sirtuin).

Resveratrol has shown compelling positive effect on longevity, Heart/Blood Vessels, Spinal Cord Injury, Stroke, Alzheimer's, Nerve damage and Cancer. Resveratrol should be included in everyone's daily anti-aging supplements.

Coenzyme q10 (CoQ10) (Please read Newsletter #68 for detail description)

CoQ10 is found in every cell in the body. It plays a fundamental role in the mitochondria, the parts of the cell that produce energy from food. CoQ10 works by energizing cells. It has obvious benefits for both heart and brain health.

November 2006, in a study published in the European Heart Journal, physicians from Italy studied 23 patients, average age 59, with moderate to severe deterioration of heart function. The group was assigned to receive either four weeks of oral CoQ10 supplement or placebo, with or without supervised exercise training, five days per week. Those given CoQ10 noted a significant improvement in peak exercise capacity and with increase in heart function. Many studies indicate, and numerous scientists believe, that as we age our cells degenerate and die because of a lack of cellular energy. Coenzyme q10 is one of the most powerful ways to keep healthy cells powered with ATP as we age. CoQ10 has been widely recognized as a powerful nutrient for patients with various types of heart disease, especially those individuals suffering with congestive heart failure. The typical dosage of Coenzyme q10 for promoting healthy cardiovascular function is 200 mg to 400 mg per day.

In a study published in April 2002, researchers from Cornell University investigated the potential usefulness of CoQ10 in animal models of Parkinson's disease, ALS (Lou Gehrig's disease) and Huntington's disease. It was noted that CoQ10 significantly extended survival in the mouse model with Lou Gehrig's disease. It likewise significantly extended survival and delayed motor deficits in the animal model of Huntington's disease. In addition, it also showed efficacy for Parkinson's disease. CoQ10 is presently being studied as a potential treatment for early Parkinson's disease. In the October 2002 edition of the Archives of Neurology, researchers from ten medical institutions throughout the United States reported on a sixteen month multi-center, randomized and double-blinded trial in patients with early Parkinson's disease. Eighty patients were assigned to four different groups: placebo, and CoQ10 at doses of 300 mg, 600 mg or 1200 mg daily. At the end of the sixteen month trial, those patients taking CoQ10 had an overall slower progression of their condition compared to the placebo group. The group that did the best was those taking 1200 mg a day which resulted in a dramatic 44% reduction in progression. Coenzyme q10 in dosages of 600 mg to 1,200 mg per day protect brain cells and promote neurological health.

L-carnitine (Please read Newsletter#71 for detail description)

L-carnitine, an amino acid, is needed to release energy from fat. L-carnitine transports fatty acids into mitochondria, the powerhouses of cells. L-carnitine's actions appear to be particularly important in the heart. L-carnitine aids in muscle metabolism and is protective of heart muscle. In Italy, L-carnitine is prescribed for heart failure, heart arrhythmias, Cardiomyopathy, angina, and lack of oxygen to the heart as in chronic lung disease.

In a preliminary study patients with diabetes and high blood pressure were given 4 grams of L-carnitine per day. After 45 weeks, irregular heartbeat and abnormal heart functioning decreased significantly compared to nonsupplemented patients. In one double-blind trial, using 500 mg propionyl-L-carnitine (PC) per day led to a 26% increase in exercise capacity after six months. In other research, patients with congestive heart failure given 1.5 grams PC daily for 15 days had a 21% increase in exercise tolerance and a 45% increase in oxygen consumption. L-carnitine has been given to people with chronic lung disease. In these double-blind reports, 2 grams of L-carnitine taken twice per day for two to four weeks led to positive changes in lung function and metabolism during exercise.

The therapeutic dosage of L-carnitine is 1-3 grams per day.

For angina, the recommended dose is 1,000 mg twice a day.

Cardiac arrhythmia, a term for irregular heart beat that can range from harmless to life-threatening, is another disorder for which L-carnitine may be useful. Take 500-1,000 mg twice a day. Combined with Magnesium and Coenzyme q10, it is very effective for irregular heart beat such as PVCs (Premature Ventricular contractions)

Congestive heart failure, the dosage is 500-1,000 mg twice a day.

Magnesium (Please read Newsletter #56 for detail description)

Magnesium is an essential nutrient mineral, meaning that your body needs it for healthy functioning.

Magnesium is by far the most important mineral in the body, activating over 300 different biochemical reactions in the body all necessary for our body to function properly.

Magnesium is one of the few essential nutrients for which deficiencies are fairly common. In the United States, the average dietary intake of magnesium is significantly lower than it should be. Over 90% of the population are deficient in magnesium. For this reason, it is probably reasonable for most people to take magnesium on general principle, regardless of particular therapeutic use.

Magnesium helps support your cardiovascular system, blood pressure and energy production. It maintains intracellular potassium levels. It promotes healthy blood sugar levels. It is found in significant quantities throughout the body and used for numerous purposes, including muscle relaxation, blood clotting, and the manufacture of ATP (adenosine triphosphate, the body's main energy molecule). It is "nature's calcium channel-blocker." The idea refers to magnesium's ability to block calcium from entering muscle and heart cells. A group of prescription heart medications work in a similar way. This may be the basis for magnesium's effects on migraine headaches and high blood pressure.

A typical supplemental dosage of Magnesium ranges from 400mg to 1000mg daily.

Alpha Lipoic Acid (ALA) (Please read Newsletter #36 and Newsletter#78 for detail description)

Dr. Lester Packer, professor at the University of California, Berkeley, Department of Molecular and Cell Biology, among the world's leading antioxidant researchers, descried ALA as "An ideal antioxidant"

ALA is the only antioxidant which is both fat and water-soluble. This means that ALA is easily absorbed and transported across cell membranes, offering us protection against free radical damage both inside and outside the cell. This is unlike many other antioxidant which provides extracellular protection only. The structure of ALA is very small which allows it to easily slip through cell membranes. Many other antioxidants are too large to pass through the cell membrane. ALA is a coenzyme in the metabolic process, specifically it is necessary for the conversion of glucose to energy (ATP). ALA works with vitamin C and E. ALA also recycles and regenerates other antioxidants including vitamin C and vitamin E. ALA increases Glutathione levels. Glutathione, a major antioxidant within cells, is the major repair enzyme. ALA prevents glycation damage from high blood sugar level. ALA has been used throughout Europe to control blood sugar and prevention and treatment of diabetic complications including retinopathy, neuropathy, renal disease and atherosclerosis.

Alpha lipoic acid is a nutrient in the category of increasing energy levels within the cell and protecting the cells. Neurologists have successfully used ALA in patients with deterioration of peripheral nerve function. There was a study published in the November 2006 Diabetes Care involving 181 patients with elevated blood sugar and damaged nerve endings. Participants were given various amounts of alpha lipoic acid. ALA 600 mg and higher promoted neurological health, including reduced tingling, burning and numbness in the feet. Both ALA and Acetyl-L-Carnitine (ALC) have also been shown in animal studies to actually help regenerate aging cells within the brain. I recommend 600 mg per day of Alpha Lipoic Acid for optimal health.

Acetyl-L-Carnitine (ALC) (Please read Newsletter#78 for detail description)

Acetyl-L-Carnitine (ALC) is an amino acid responsible for transporting certain fatty acids into the energy producing portion of the cell known as the mitochondria. ALC protects neurons by neutralizing free radicals, stabilizing cellular membranes, and enhancing the activity of acetylcholine. This amino acid enhances brain energy, helping both to improve mood and to reduce the effects of age-associated memory impairment

In the last two decades, there have been multiple studies demonstrating the benefit of ALC for the treatment of Alzheimer's disease and cognitive disorders. In more recent years, researchers have looked at the benefits of ALC for the treatment of peripheral neuropathy. In an Italy study published 2002, 333 patients with diabetic peripheral neuropathy were randomized in a double-blinded, placebo-controlled fashion. Half of the patients received initial doses of 1000 mg daily of intramuscular ALC for 10 days followed by 2000 mg a day orally for the remainder of the year. At the end of the study, those patients treated with ALC showed a statistically significant improvement in nerve conduction responsiveness compared to placebo. In addition, after twelve months of treatment the ALC group had a statistically significant reduction of pain by 39% compared to 8% in the placebo group. The conclusion was that ALC was effective and well tolerated in improving neurophysiological parameters and reducing pain over a one year period. It was felt to be a promising treatment option in patients with diabetic peripheral neuropathy.

There have been other studies published within last year demonstrating the incredible benefits of ALC. In one study published out of England, animals pretreated with ALC seemed to have a protective effect on peripheral nerves that were experimentally destroyed. The authors of this study suggested that ALC may be the first agent suitable for the clinical use of prevention of nerve death after peripheral nerve trauma.

Acetyl-L-carnitine is also a nutrient in the same category of increasing energy levels within the cell and protecting the cells. Neurologists have successfully used ALC in patients with deterioration of peripheral nerve function.

I recommend 2,000 mg per day of Acetyl-L-Carnitine for optimal health.

Omega 3 =Omega-3 essential fatty acids (EFA) (Please read Newsletter#89 & Newsletter #100 for detail description)

Year after year, Omega-3 essential fatty acids from fish oil continue to be on the list of most-important nutrients.

In the October 2006 Archives of Neurology, 204 patients with varying degrees of memory loss were randomized to receive a combination of 1700 mg of DHA and 600 mg of EPA daily for six months. The other group received placebo. At the end of the six-month study, it was found that for those with more advanced memory loss, omega-3 EFAs didn't have any real benefit; but for those with very mild memory loss, there was a significant reduction in memory decline when supplementing with EFAs. Don't wait until your brain and body have degenerated before you take high-quality supplements, eat healthy and exercise. Start while you're young and healthy for optimal long term results.

It's vitally important to take adequate doses of EPA and DHA daily. Numerous clinical studies have shown that EPA promotes healthy cardiac and vascular function while DHA is most beneficial on brain function and mood. All the panelists at the International Congress in Anti-aging Medicine concur the importance of daily consumption of long chain Omega 3 fatty acids (n-3 Polyunsaturated Fatty Acids (PUFA)). Omega 3 fatty acids has been extensively studied and proved to be greatly beneficial to our health. Omega 3 fatty acids promotes a healthy heart, reduces joint pain and inflammation, improves brain function and reduces cancer rate - therefore very much improving our Quality of Life.

To maintain good health take 2.4 gram of EFA /day (4 Omega 3 gels/day)

Green tea

This important phytonutrient have a myriad of benefits, acting as an antioxidant, cardiovascular enhancer and even help with weight control. Green tea produce one of the most potent antioxidant bioflavonoid which is capable of reducing inflammation and pain, strengthen blood vessels, improve circulation, fight bacteria and viruses, improve liver function, lower cholesterol levels and improve vision.

In Asian countries where antioxidant-rich green tea is a popular beverage, the incidence of certain types of cancer is much lower than in Western countries. But green tea does more than fight cancer -- it also promotes weight loss by increasing the rate at which the body burns energy. In a recent study, individuals who took green tea capsules three times a day increased their energy expenditure by 4 percent compared to those taking a placebo (inactive pill).

Published in the Journal of the American Medical Association September 2006, researchers studied over 40,000 Japanese adults between ages 40 and 79 for 11 years7. Those who drank the most green tea were found to be least likely to die from cardiovascular disease, especially stroke. Men who consumed at least five cups a day of green tea also were 12 % less likely to die from any cause. Women seemed to have even more benefit. Women who drank five cups or more a day were 23% less likely to die from any cause with a 31% reduction of death from cardiovascular illness.

I recommend Organic Green tea, caffeine free 5-10 cups a day. You can also take Green tea extract supplements standardized to 50% of Polyphenols at 500 to 1000mg per day.

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