A-Z cardiovascular health Articles

Heart disease is one of the leading causes of death in North America. While there are conventional treatments for this health concern, heart supporting supplements can help prevent heart disease by keeping your heart healthy. 

What is Heart Disease?

Arteriosclerosis and atherosclerosis occur when deposits build up on the inside of the arteries. This leads to a decrease in the flexibility and elasticity of the walls. Deposits can be made of calcium (arteriosclerosis) or fatty substances like cholesterol (atherosclerosis).

Pieces of these deposits cause problems in several ways. They narrow the paths that blood takes around your heart and surrounding vessels, causing the body to exert more effort to maintain circulation and adequate blood flow to tissues. This common and dangerous condition is called high blood pressure. If pieces break off, they will disrupt blood flow, potentially leading to clots or lodge into smaller blood vessels, blocking them entirely and causing a heart attack or stroke. Clots are also culprits of heart attacks and strokes.

How To Prevent Heart Disease: Conventional Treatments, Diet & Supplements

Lifestyle Factors

The most important factor in keeping your vascular system healthy is a healthy lifestyle. It plays a bigger role in heart health than family history, which is encouraging. Reduce heart disease risk through a proper diet, fighting obesity, quitting smoking and incorporating exercise into your life.

Conventional Treatments

Conventional treatment of high cholesterol with lipid-lowering drugs makes only small improvements to your chance of developing heart disease. Plus, these drugs have many side effects. The most troublesome is the increased risk of depression and suicide amongst medicated individuals.

The drugs also deplete vital nutrients for heart health, such as coenzyme Q10. Aspirin or other blood-thinning medication may also be prescribed to decrease the risk of developing blood clots.

Stomach ulcers and abnormal bleeding are side effects of some of these medications. These medications can interact with many natural products. Consult a health professional before starting any new therapy.

Diet & Supplements To Prevent Heart Disease

Dietary changes for heart health include maintaining adequate fibre intake and lowering the fat and cholesterol content of your foods. Drink lots of clear fluids and eat raw fruits, vegetables, and whole grains.

Include green leafy vegetables, nuts, seeds, vegetable protein like soybeans and unrefined oils like olive, flax, and sunflower in your daily diet. Foods to avoid are any junk foods, fried foods, processed foods, fast foods, white flour products, white sugar products, red meat, egg yolks, ice cream, salt, coffee, colas and other caffeine sources. Eliminate alcohol, tobacco and highly spiced foods.

Use diet, exercise, and supplements to maintain a healthy weight. Stress reduction techniques such as deep breathing, yoga or biofeedback will help to maintain a healthy stress level.

The cardiovascular system consists of the heart, which pumps blood around the body through approximately 60 thousand miles of blood vessels, that's why it's important to support your cardiovascular system. These vessels are divided by function into two types. There are the arteries, which carry blood from the heart to the body and the veins, which drain blood from the body back to the heart. Blood nourishes the cells of the body by transporting nutrients like oxygen and food to the cells.

It also removes waste products from the cells for filtering by organs like the liver, kidneys and spleen. Any interruption in blood supply causes cell and tissue death, like those caused by a heart attack and stroke. Because of this, the maintenance and support of a healthy cardiovascular system is essential.

What Causes Cardiovascular Disease?

While we will explore ways to support your cardiovascular health, it's important to know what causes cardiovascular disease in the first place. Lifestyle factors such as smoking, obesity, improper diet, stress and lack of exercise are bigger indicators of your heart disease risk than your family history. Common lifestyle contributors are: obesity, poor nutrition, medications, free radical damage, lack of exercise, poor emotional processing, and stress. 

Obesity

Being overweight is detrimental to cardiovascular health for several reasons. Excess weight increases the force of gravity acting on the body. The heart is forced to respond by working harder and increasing blood pressure to ensure all of the body cells still receive nourishment. Excess intake of food causes the body to increase the amount of cholesterol and triglycerides in the blood. Cholesterol shuttles fat around the body and is implicated in the formation of plaque in arterial walls.

Poor Diet

Heart health requires a nutritious diet high in vitamins, minerals and essential fatty acids. The saturated fat, chemical additives, preservatives and refined carbohydrates that have come to represent the typical North American diet of processed foods are harmful to the vessels in your heart. The heart is a muscle, and the best way to keep it working for you is to provide it with a varied diet high in nutrients and low in foods that do not provide the heart with usable energy. Trans-fatty acids and toxic additives are harmful to heart health.

Medications

Some medications deplete heart-supporting nutrients like Coenzyme Q10, Magnesium, Potassium and Zinc. Ironically, several of these medications are those used to treat cardiovascular disease. Cholesterol-lowering medications, such as statins, can deplete coenzyme Q10. Diuretics, used to treat high blood pressure, increase the excretion of minerals like magnesium and potassium. This can cause problems maintaining heart rhythm and can lead to muscle spasms and lightheadedness. ACE inhibitors deplete zinc, and beta-blockers deplete coenzyme Q10. It is important to replenish these minerals and nutrients if you are on these medications to avoid deficiencies.

Free Radical Damage

We encounter free radicals through environmental exposures, such as cigarette smoke, air pollution, processed foods, and ultraviolet radiation from the sun (UV rays). Free radicals are unstable molecules with an unpaired electron that are extremely reactive, and damage surrounding cell membranes, fats, and fat-soluble vitamins and nutrients. When free radicals damage the smooth inner lining of the blood vessels, this leads to inflammation, and causes a raw region to form (like a cut) that makes the area susceptible to further damage, and clot or plaque formation.

Poor Emotional Expression

Studies have shown that certain personality types are at a greater risk of developing heart disease. An individual of type A personality is driven, focused and goal oriented. They are focused on control. Emotionally, they are inexpressive and tend to hold in volatile emotions like anger and frustration. This personality type keeps the body on constant alert, which raises blood pressure and heart rate. The cardiovascular system may weaken under this constant strain and eventually lead to heart disease, heart attack or stroke.

Sedentary Lifestyle

Lack of exercise and a sedentary lifestyle are the norm in North American society. Most people find it difficult to make time in their busy schedule for exercise. Being sedentary is detrimental to the cardiovascular system because it stagnates circulation. Sitting or standing in one place allows blood to pool in the lower body, making it unavailable to the internal organs and brain. Stagnation impedes the delivery of nutrients to cells and slows the clearing of waste products.

What Are Common Cardiovascular Concerns?

Arteriosclerosis and Atherosclerosis

Arteriosclerosis is a hardening of the arteries that decreases the flexibility and elasticity of the walls. Atherosclerosis, on the other hand, occurs when deposits build up inside the artery walls. Both conditions are caused by inflammation and deposits of unhealthy substances that cause a reduced ability of the arteries to function. Deposits can be made of calcium (arteriosclerosis) or fatty substances, like cholesterol (atherosclerosis). As the arteries harden and narrow, it can cause a decrease in circulation to the body.

High Blood Pressure (Hypertension)

Decreased circulation leads to high blood pressure as the body struggles to maintain enough blood flow to its tissues. This is often caused by arteriosclerosis and/or atherosclerosis creating a narrowing of the artery. In these cases, pieces of the deposits can break off, or the turbulent flow of blood caused by restricted arteries can cause clots to form. If the pieces or clots lodge in smaller vessels, this can lead to a heart attack (in the blood vessels of the heart) or stroke (in the blood vessels of the brain). Other causes are kidney disease, heavy metal toxicity, obesity, stress, and poor diet. Over time, high blood pressure leads to heart attacks, strokes, kidney failure and retinal damage.

Heart Attack

When the blood vessels feeding the heart become sufficiently constricted or blocked, it effectively blocks blood flow to the heart muscle, and results in a heart attack. Over the following minutes, the starved muscle cells begin to die, and are replaced with scar tissue. It is this remodelling of the heart muscle with non-functional scar tissue that leads to permanent heart damage, and potentially death. The cause of the constriction can be an atherosclerotic plaque, a piece of tissue, an air bubble or a blood clot.

Stroke

When blood flow to an area of the brain is compromised, it starves brain cells for oxygen and nutrients, and within minutes, the brain tissue begins to die. There are two types of stroke. Ischemic stroke occurs when blood flow is decreased due to a blood clot, arterial plaque or an air bubble. Hemorrhagic stroke occurs when blood vessels in the brain rupture and bleed into the surrounding tissue.

Cardiovascular Risk Prevention

Most cardiovascular disease is caused by a combination of genetic and lifestyle factors, but the vast majority of cardiovascular disease risk is actually due to lifestyle factors. Therefore, it is encouraging to note that adopting a healthier lifestyle and using natural therapies can offer cardiovascular support and maintain a healthy vascular system.

• Maintain a healthy weight.
• Consume a heart-healthy diet.
• Stop smoking and limit your exposure to environmental toxins.
• Use stress reduction techniques and improve your emotional health.
• Make regular exercise part of your daily routine.
• Supplement your diet with nutrients that support the heart, especially if you take medications that deplete essential nutrients.

Weight Loss For Cardiovascular Health

The key is to look at the maintenance of normal weight as a lifestyle change, not just as a diet that will be over in a given amount of time. See a health professional to ensure that there are no medical conditions that are causing you to gain weight. Remember, healthy weight loss is no more than 2-4 lbs weekly.

Diet For Cardiovascular Support

Dietary changes for heart health include maintaining adequate fibre intake and lowering the fat and cholesterol content of your foods. Drink lots of clear fluids and eat raw fruits, vegetables and whole grains. Include green leafy vegetables, nuts, seeds, vegetable protein sources (like soybeans), and unrefined oils (like olive, flax and sunflower) in your daily diet. Foods to avoid are any junk foods, fried foods, processed foods, fast foods, white flour products, refined sugar products, red meat, egg yolks, ice cream, salt, coffee, sodas and other caffeine sources. Eliminate alcohol, tobacco and highly spiced foods.

Stress and Emotional Health

Having a positive mental outlook and dealing with stress effectively is essential for cardiovascular support. Stress reduction techniques such as deep breathing, yoga or biofeedback helps maintain a healthy stress level. Colour therapy and biofeedback have been studied with regard to their blood pressure-lowering effects. Be sure to express your emotions in a healthy way and avoid suppressing them. Journaling can be an effective way to express emotion without falling back on negative behaviours.

The body uses copper in several systems. In the blood, it is a component of hemoglobin, the oxygen-carrying portion of the red blood cell. A deficiency of copper leads to anemia. It is important for wound healing and maintaining the integrity of the skin, bone, cartilage and tendons. A copper supplement works with zinc and vitamin C to form elastin and collagen, which provide structural stability to most tissues and play a special role in maintaining elasticity in areas like the lungs and skin.

What Is Copper? 

Copper is a component of melanin, the pigment that gives colour to the hair and skin. One of copper’s most important roles is its antioxidant properties, such as superoxide dismutase (SOD). SOD protects the red blood cells from damage by free radicals. Free radicals are unstable molecules that in their bid to become more stable must bump into healthy cells and cause damage.

Key Health Benefits of Copper Supplements

Copper is recommended by natural health care practitioners for:

• Osteoporosis
• Rheumatoid arthritis
• Anemia
• Poor hair and skin quality
• Low immune function

Shopping For Quality Copper Supplement Varieties

Supplemental copper is available in many forms and as a single mineral or in a mineral complex. Chelated or citrated copper supplements are easier for the body to use. Chelated simply means that copper is bonded to a protein molecule or amino acid, and citrated means that copper is bonded to a citrate molecule. Both processes enhance copper’s absorption in the intestinal tract. It is often recommended to take a zinc supplement concurrently with copper, usually in a ratio of 10-15mg of zinc to 1mg of copper.

Important Considerations When Taking A Copper Supplement

It is important to balance one’s consumption of copper with zinc and vitamin C. High intake of vitamin C or zinc causes copper levels to decline and high copper intake causes levels of vitamin C and zinc to decline. If your diet is high in fructose, and fruit sugar, a copper deficiency is more likely to occur. 

Some antibiotics and antiviral medications deplete copper. Oral contraceptives and hormone replacement therapy containing estrogen can increase serum copper levels. Eye tissue is particularly sensitive to damage from copper and those with eye disease should use copper cautiously.

Potential Cautions & Side Effects

While copper can have great antioxidant properties, if copper is taken in excess amounts it acts as an oxidant, produces free radicals and can cause tissue damage. Therefore, it is important to take copper in moderate amounts. 

Discover what causes a heart attack and ways to support your cardiovascular health. The lack of blood flow is most commonly a result of a thrombus, or clot, in one of the two major coronary arteries lying along the outside surface of the heart. It is one of the leading causes of death in North America. Infarcts are classified according to the location, depth and severity of the damage.

Heart attack used to be considered a man’s health issue. Today, heart disease is the leading cause of death in postmenopausal women in North America. The signs and symptoms of a heart attack (see below) tend to be slightly different in women. Given the prevalence of cardiovascular events in women of all ages, education about these unique signs is necessary.

What Causes Heart Attacks?

Heart attack risk is increased based on numerous factors, including family history, diet and lifestyle. You are at a higher risk for heart disease, heart attacks and strokes if you have family members who have experienced these events. First, a diet high in saturated fats and low in fruits and vegetables harms heart health. Additionally, smoking or heavy alcohol use increases risk of atherosclerosis, cardiovascular disease, and myocardial infarction. Some other common risk factors include lack of exercise and chronic stress.

What Are Some Signs & Symptoms of A Heart Attack?

The typical signs and symptoms of a heart attack include:

• Pressure or crushing sensation in the centre of the chest, sometimes radiating to the jaw, shoulder or arm.
• Sweating
• Fatigue
• Anxiety or feeling of impending doom
• Increased heart rate
• Increased respiration rate with or without shortness of breath
• Pallor
• Nausea or vomiting

* In elderly populations and WOMEN, there is often an absence of chest pain

Other signs/symptoms that are typically unique to women:

• Indigestion or gastrointestinal upset
• Unusual fatigue or feeling like one is going to faint
• Sleep disturbance
• Jaw pain

Note: take aspirin and go seek emergency med attn @ 1st sign to prevent permanent cardiac damage.

Heart Attack Support

Conventional Heart Attack Support

After a heart attack has been confirmed, the immediate goal of treatment is to quickly open the blocked artery and restore blood flow to the heart muscle. Thrombolytic (clot-dissolving/clot-breaking) medications are commonly prescribed. Following a heart attack, doctors commonly prescribe nitroglycerin. Moreover, they may recommend ACE inhibitors, calcium channel blockers, diuretics, cholesterol-lowering medications, and blood thinners. All of these medications come with their own warnings, potential interactions and side effects and should be used with a complete understanding of what they are being used for, what to expect in terms of side effects, and important deficiencies they may cause.

Natural Heart Attack Support

Nutrition

First and foremost, high-risk individuals should consistently follow a heart-healthy diet. These diets focus on vegetables and fruits, whole grains and lean proteins. Avoid saturated fats and trans fasts, deep fried foods, margarines, shortening and heating of polyunsaturated oils. Instead, prioritize healthy fats. For example, use high-quality olive oil and add it after cooking or before eating. If you must cook/fry with oil, use a non-hydrogenated coconut oil. Limit refined sugar. If you must sweeten food, use raw honey, maple syrup, agave nectar or sugar alternatives. Limit alcohol intake. Avoid processed foods, as they are high in nitrates and sodium and other artificial preservatives. Eat fish twice a week, and take a good quality fish oil when you aren’t consuming fish. Drink plenty of water.

Exercise

Weight loss, or maintenance of a healthy body weight, is integral to heart health. Talk to your doctor or naturopath about safe cardiovascular and weight-bearing exercise to keep your body (and heart) healthy. Finally, yoga strengthens the body and core. It also improves breathing, promotes relaxation, and helps regulate stress responses.

Supplementation

Supplementation for the treatment and prevention of heart attack is very individual and will depend on your current medication regime, symptoms, deficiencies, diet and lifestyle. Some very effective and widely used treatments include:

• Magnesium
• Arginine
• Taurine
• CoQ10
• Vitamin B3
• Potassium
• Carnitine
• Hawthorn
• Garlic
• Omega-3 Fatty Acids

Supporting your heart is one of the most important steps you can take for long-term health and overall well-being. With modern lifestyles often impacting cardiovascular function, many people are looking for proactive ways to stay healthy and energized. Alongside a balanced diet and regular exercise, heart health supplements have become an increasingly popular way to help support circulation, maintain healthy cholesterol levels, and promote optimal heart function. 

In this article, we'll explore effective strategies to keep your heart strong and healthy. 

Understanding Heart Health

The cardiovascular system consists of the heart, which pumps blood around the body through approximately 60 thousand miles of blood vessels. These vessels are divided by function into two types. There are the arteries, which carry blood from the heart to the body and the veins, which drain blood from the body back to the heart. Blood nourishes the cells of the body by transporting nutrients like oxygen and food to the cells.

It also removes waste products from the cells for filtering by organs like the liver, kidneys and spleen. Any interruption in blood supply causes cell and tissue death, like those caused by a heart attack and stroke. Because of this, the maintenance of a healthy cardiovascular system is essential.
Any interruption in blood supply, for example, a heart attack or stroke, causes tissue death, so the maintenance of a healthy cardiovascular system is essential.

What Causes Cardiovascular Disease?

Lifestyle factors such as smoking, obesity, improper diet, stress and lack of exercise are bigger indicators of your heart disease risk than your family history. Common lifestyle contributors are: obesity, poor nutrition, medications, free radical damage, lack of exercise, poor emotional processing, and stress.

1. Obesity

Being overweight is detrimental to cardiovascular health for several reasons. Excess weight increases the force of gravity acting on the body. The heart is forced to respond by working harder and increasing blood pressure to ensure all of the body cells still receive nourishment. Excess intake of food causes the body to increase the amount of cholesterol and triglycerides in the blood. Cholesterol shuttles fat around the body and is implicated in the formation of plaque in arterial walls.

2. Poor Diet

Failing to eat a varied and nutritious diet means that the body cannot supply the heart muscle with the constant supply of nutrients that it requires to keep pumping. The standard North American diet contains a large number of processed foods, and is deficient in vitamins, minerals and essential fatty acids. It is high in saturated fat, refined carbohydrates and chemical additives and preservatives. Not only do these substances not give your heart usable energy, but they also contain high amounts of vessel-damaging materials like trans-fatty acids and toxic additives.

3. Medications

Some medications deplete heart-supporting nutrients like CoQ10, magnesium, potassium, and zinc. Ironically, several of these medications are those used to treat cardiovascular disease. Cholesterol-lowering medications, such as statins, can deplete coenzyme Q10. Diuretics, used to treat high blood pressure, increase the excretion of minerals like magnesium and potassium. This can cause problems maintaining heart rhythm and can lead to muscle spasms and lightheadedness. ACE inhibitors deplete zinc, and beta-blockers deplete coenzyme Q10. It is important to replenish these minerals and nutrients if you are on these medications to avoid deficiencies.

4. Free Radical Damage

We encounter free radicals through environmental exposures, such as cigarette smoke, air pollution, processed foods, and ultraviolet radiation from the sun (UV rays). Free radicals are unstable molecules with an unpaired electron that are extremely reactive and damage surrounding cell membranes, fats, and fat-soluble vitamins and nutrients. When free radicals damage the smooth inner lining of the blood vessels, this leads to inflammation, and causes a raw region to form (like a cut) that makes the area susceptible to further damage, and clot or plaque formation.

5. Poor Emotional Expression

Studies have shown that certain personality types are at a greater risk of developing heart disease. An individual of type A personality is driven, focused and goal-oriented. They are focused on control. Emotionally, they are inexpressive and tend to hold in volatile emotions like anger and frustration. This personality type keeps the body on constant alert, which raises blood pressure and heart rate. The cardiovascular system may weaken under this constant strain and eventually lead to heart disease, heart attack, or stroke.

6. Sedentary Lifestyle

Lack of exercise and a sedentary lifestyle are the norm in North American society. Most people find it difficult to make time in their busy schedule for exercise. Being sedentary is detrimental to the cardiovascular system because it stagnates circulation. Sitting or standing in one place allows blood to pool in the lower body, making it unavailable to the internal organs and brain. Stagnation impedes the delivery of nutrients to cells and slows the clearing of waste products.

What Are Common Heart Health Concerns?

Arteriosclerosis and Atherosclerosis

Arteriosclerosis is a hardening of the arteries that decreases the flexibility and elasticity of the walls. Atherosclerosis, on the other hand, occurs when deposits build up inside the artery walls. Both conditions are caused by inflammation and deposits of unhealthy substances that cause a reduced ability of the arteries to function. Deposits can be made of calcium (arteriosclerosis) or fatty substances like cholesterol (atherosclerosis). As the arteries harden and narrow, it can cause a decrease in circulation to the body.

High Blood Pressure (Hypertension)

Decreased circulation leads to high blood pressure as the body struggles to maintain enough blood flow to its tissues. This is often caused by arteriosclerosis and/or atherosclerosis creating a narrowing of the artery. In these cases, pieces of the deposits can break off, or the turbulent flow of blood caused by restricted arteries can cause clots to form. If the pieces or clots lodge in smaller vessels, this can lead to a heart attack (in the blood vessels of the heart) or stroke (in the blood vessels of the brain). Other causes are kidney disease, heavy metal toxicity, obesity, stress, and poor diet. Over time, high blood pressure leads to heart attacks, strokes, kidney failure and retinal damage.

Heart Attack

When the blood vessels feeding the heart become sufficiently constricted or blocked, it effectively blocks blood flow to the heart muscle, and results in a heart attack. Over the following minutes, the starved muscle cells begin to die, and are replaced with scar tissue. It is this remodelling of the heart muscle with non-functional scar tissue that leads to permanent heart damage, and potentially death. The cause of the constriction can be an atherosclerotic plaque, a piece of tissue, an air bubble or a blood clot.

Stroke

When blood flow to an area of the brain is compromised, it starves brain cells for oxygen and nutrients, and within minutes, the brain tissue begins to die. There are two types of stroke. Ischemic stroke occurs when blood flow is decreased due to a blood clot, arterial plaque or air bubble. Hemorrhagic stroke occurs when blood vessels in the brain rupture and bleed into the surrounding tissue.

Heart Health Support & Supplements

Most cardiovascular disease is caused by a combination of genetic and lifestyle factors, but the vast majority of cardiovascular disease risk is actually due to lifestyle factors. Therefore, it is encouraging to note that adopting a healthier lifestyle and using natural therapies can maintain a healthy vascular system.

• Maintain a healthy weight.
• Consume a heart-healthy diet.
• Stop smoking and limit your exposure to environmental toxins.
• Use stress reduction techniques and improve your emotional health.
• Make regular exercise part of your daily routine.
• Supplement your diet with nutrients that support the heart, especially if you take medications that deplete essential nutrients.

Weight Loss

The key is to look at the maintenance of normal weight as a lifestyle change, not just as a diet that will be over in a given amount of time. See a health professional to ensure that there are no medical conditions that are causing you to gain weight. Remember, healthy weight loss is no more than 2-4 lbs weekly.

Diet & Heart Health Supplements

Dietary changes for heart health include maintaining adequate fibre intake and lowering the fat and cholesterol content of your foods. Drink lots of clear fluids and eat raw fruits, vegetables and whole grains. Include green leafy vegetables, nuts, seeds, vegetable protein sources (like soybeans), and unrefined oils (like olive, flax and sunflower) in your daily diet. Foods to avoid are any junk foods, fried foods, processed foods, fast foods, white flour products, refined sugar products, red meat, egg yolks, ice cream, salt, coffee, sodas and other caffeine sources. Eliminate alcohol, tobacco and highly spiced foods.

Stress and Emotional Health

Have a positive mental outlook and deal with stress effectively. Stress reduction techniques such as deep breathing, yoga or biofeedback will help to maintain a healthy stress level. Colour therapy and biofeedback have been studied in regard to their blood pressure-lowering effects. Be sure to express your emotions in a healthy way and avoid suppressing them. Journaling can be an effective way to express emotion without falling back into negative behaviours.

Hesperidin is one of the major constituents found abundantly in citrus fruits. It is a bioflavonoid that is believed to play a beneficial role in several different body systems. Supplementation with hesperidin has been shown to have many benefits for overall health, let's explore.

Key Health Benefits of Hesperidin

Antioxidant Properties For Brain and Liver Health

This is an antioxidant that can help to protect the body against free radical damage. Free radicals are unstable molecules with an unpaired electron that are extremely reactive, and damage surrounding cell membranes, fats, and fat-soluble vitamins and nutrients. We encounter free radicals through environmental exposures, such as cigarette smoke, air pollution, processed foods, and ultraviolet radiation from the sun (UV rays). 

The antioxidant properties of hesperidin have been found to especially protect neurons in the body against oxidative damage. Protecting neurons allows this nutrient to help protect the brain cells and to maintain healthy mental functioning. The potent antioxidant ability provided by hesperidin also allows it to protect the liver against damage caused by toxic chemicals and pollutants.

Circulation and Cardiovascular Health Benefits of Hesperidin

One study found that people with extreme cold sensitivity can be treated with oral supplementation. It was found that this bioflavonoid promoted dilation of the blood vessels along the exterior of the body, allowing for a better circulation of heat. Another study found that this nutrient promotes the production of nitric oxide (NO), a substance that has been shown to relax the blood vessels. Dilation of the blood vessels can help to reduce blood pressure. When combined with diosmin, hesperidin is commonly used to treat hemorrhoids and leg ulcers. It has been found to reduce the inflammatory response in chronic venous insufficiency.

Glucosyl Hesperidin – Protecting Against Arteriosclerosis

A particular sub-type called glucosyl hesperidin has been shown to lower triglyceride levels in people with excessively high levels in their blood. It has also been shown to slightly lower LDL (“bad”) cholesterol in those with imbalanced cholesterol levels. Both of these can help to reduce the risk of developing arteriosclerosis and cardiovascular disease.

Menopause Benefits of Hesperidin

Many healthcare practitioners use hesperidin to help with the symptoms of menopause. When combined with vitamin C, this supplement has been shown to help reduce the frequency and severity of hot flashes. It has also been found to have a gentle sedative action, which can help to relieve the mental-emotional symptoms of menopause, particularly anxiety. One study found that using this supplement also reduces the amount of bone density loss during aging, thus potentially helping to prevent osteoporosis.

Healthy Cell Production

In recent research, a metabolite of hesperidin called hesperetin has been shown to prevent abnormal cell growth and also to prevent hormone production. This may also be how it reduces menopausal symptoms, although that hasn’t yet been established.

Hesperidin Supplement Varieties

Hesperidin is often found in combination with other nutrients for specific functions. It can be found in formulas for detox, circulation, cardiovascular and menopause. It is often combined with vitamin C and diosmin. 

For the treatment of hemorrhoids, 150mg (with 1350mg of diosmin) twice daily for four days, followed by 100mg of hesperidin (with 900mg of diosmin) twice daily for three days. Maintenance treatment for hemorrhoids is 50mg (with 450mg diosmin) twice daily for 3 months. 

To treat leg ulcers caused by poor blood circulation, the dose is 100mg of hesperidin (with 900mg diosmin) daily for up to 2 months.

For other treatment approaches, follow the recommended dosage provided by the manufacturer.

Homocysteine has become an important marker of cardiovascular health risk. At high levels, it has been shown to damage the vessels of the heart and promote blood clot formation, which can result in heart disease and stroke.

Many of us are unaware of our homocysteine levels, as there are no symptoms when they are too high, and testing is not routinely performed.

Many natural healthcare practitioners use this aminco acid as an important component of cardiovascular screening tests. If these amino acid levels are found to be outside the optimal range, there are several important nutrients that can lower levels and help prevent cardiovascular disease.

What is Homocysteine?

It is an amino acid that comes from the digestion of proteins. It is formed from methionine, an essential amino acid found abundantly in animal protein such as meat, seafood, dairy, and eggs. Once it is formed from methionine, it is metabolized in two ways: it is either recycled back into methionine or it is converted into another amino acid, cysteine. Both of these actions require folate (or folic acid), pyridoxine (B6), and cobalamin (B12) in order to work effectively. Inadequate levels of these nutrients prevent homocysteine breakdown and can lead to persistently high levels.

Why Are High Levels of Homocysteine Are Unhealthy?

When present in high levels, it has been linked to heart disease and stroke. High circulating homocysteine appears to cause injury to the delicate cells of the coronary arteries. Continued cellular injury leads to vascular inflammation, which ultimately causes scarring and hardening of the arteries known as atherosclerosis. This process results in thicker and less elastic artery walls and a narrowing of arterial openings, thus reducing blood flow.

Secondly, it has effects on the action of blood platelets, promoting blood clot formation. Large clots can travel through the body to the cardiac arteries of the heart, causing a heart attack, or to the vessels of the brain, causing a stroke. Further, recent evidence has also shown that even slightly elevated levels of this amino acid above normal ranges can double the risk of developing Alzheimer's disease.

Causes of High Homocysteine

Because protein-rich diets are high in methionine, they consequently produce high levels of this amino acid. For this reason, diets rich in animal protein but low in fruits and leafy vegetables tend to promote high levels of this amino acid. In addition, insufficient consumption of green vegetables results in inadequate intake of B vitamins and folic acid, which are essential for the breakdown of this amino acid. High stress levels can also contribute to high circulating homocysteine.

The body's levels of neurotransmitters epinephrine (adrenaline) and norepinephrine increase when exposed to stress. The body uses the methionine-homocysteine pathway to break these neurotransmitters down and return to a non-stressed state. Researchers have also noticed a correlation between coffee consumption and high homocysteine levels. It seems that as coffee intake goes up, so too does homocysteine.

How Do I Know If I Have High Homocysteine?

There are no physical symptoms of high homocysteine; levels can only be checked via blood tests. These tests are usually not routinely performed by physicians and are often overlooked in favour of other cardiovascular risk markers such as cholesterol levels or blood pressure measurements. Normal levels of homocysteine should range between 5-15 mmol/L, although it is suggested that levels less than 7-8 mmol/L are preferable.

Homocysteine Support Options

Conventional Treatment 

Since there are no medications that directly reduce levels of this amino acid, conventional treatment usually consists of attempts to increase dietary intake of B vitamins and folic acid in order to indirectly promote breakdown of this amino acid.

Naturopathic Treatment

Naturopathic treatment emphasized foods rich in vitamins B6, B12, and folate. Beans, legumes, broccoli, asparagus, and spinach provide excellent folate sources. Meats, fortified cereals, bananas, sweet potatoes, and spinach supply vitamins B6 and B12. Avoid foods high in methionine, including red meat and dairy. Limit animal protein to 3-4ounces daily.

Breathing exercises, meditation, and yoga can help reduce homocysteine production. Regular exercise lowers stress and may reduce levels of this amino acid by up to 12%.

Vitamins B6 and B12 help break down excess levels of this amino acid. Aging can increase homocysteine levels and reduce B12 absorption. Older adults may benefit from appropriate supplementation.

1. Vitamin B 12

Vitamin B12 is absorbed differently depending on delivery method. Sublingual B12 increases bioavailability by absorbing under the tongue. Injections into the muscle provide even higher absorption. Naturopathic doctors commonly administer B12 injections in clinical settings.

2. 5-Methyltetrahydrafolate (5-MTHF)

5-HTMF supports homocysteine breakdown effectively. Folic acid alone doesn't significantly raise blood folate levels. Active folate, 5-MTHF, works more efficiently at lower doses. This form improves homocysteine regulation.

3. Trimethylglycine (TMG)

TMG or glycine betaine, occurs in quinoa, spinach, lamb, and beets. It helps recycle homocysteine back into methionine. Supplementation often provides therapeutic levels.

4. SAMe

SAMe forms from methionine. It supports conversion of homocysteine into cysteine. It also enhances folate activity, improving homocysteine reduction.

5. N-acetyl-cysteine (NAC)

NAC lowers homocysteine levels. It converts homocysteine into cysteine by freeing it from protein carriers in blood.

6. Omega-3 Fatty Acids

Omega-3 fatty acids support cardiovascular health. Research shows omega-3 supplements can reduce homocysteine levels, though mechanisms remain unclear.

7. Taurine

Taurine is another nutrient well studied in cardiovascular disease. Research suggests that this amino acid might actually block the absorption of methionine, which ultimately prevents its breakdown into homocysteine.

Mushroom species such as the Ganoderma species (reishi), grifola (shiitake), cordyceps and lentinula (maitake) have been used and studied for their powerful medicinal properties and effectiveness against the treatment of a variety of diseases. Perhaps most well-known and best studied for their use in healthy cell growth, many fungi or medicinal mushrooms are also powerful immune tonics, possessing anti-viral, anti-bacterial and anti-parasitic properties. Many are anti-inflammatory, as well as possessing specific action to support cardiovascular health. Lastly, some medicinal mushrooms are known to be hepatoprotective, as well as glycemic herbs, helping to regulate blood sugar. No wonder they have such a long history of medicinal use!

Discover A Variety of Medicinal Mushrooms & How They Support Your Health

Reishi Mushroom Health Benefits

Reishi mushroom has several medicinal properties, perhaps none as well known or well studied as its immune-enhancing properties. The polysaccharide content of reishi mushroom is responsible for its immune-stimulatory effects and why it has potent anti-viral benefits, protecting against and treating flu viruses. It has been used to reduce symptoms such as sweating, insomnia, nausea and vomiting. Reishi has also been shown to slow blood clotting or inhibit the formation of blood platelets, as well as lowering blood pressure and possessing effective hepato-protective qualities. Reishi mushroom is to be used in short sessions, no longer than 6 months, as it could cause upset stomach, dry mouth, dizziness and nose bleeds.

Shiitake Medicinal Mushroom

Shiitake is also very well known for its effectiveness as an immune tonic. Again, a polysaccharide extract known as LEM has been deemed responsible for its action against various viral infections. There is also evidence to suggest that shiitake extract can help to lower cholesterol. A compound called eritadenine has been shown to possess these cholesterol-lowering properties. People taking blood thinners should only use Shiitake under medical supervision.

Cordyceps & Their Health Advantages

Cordyceps has an affinity for the lung and protecting/repairing lung function. This is why it is primarily indicated in cases of cough and phlegm, shortness of breath, COPD and asthma. It has also been used widely as an aphrodisiac for both men and women. Cordyceps also has an affinity for the kidney, which according to Traditional Chinese Medicine gets depleted as we age. For this reason, cordyceps is widely used in the older population to combat fatigue, low back pain and reduced kidney function. Again, as with most medicinal mushrooms, there is promising research dedicated to the use of Cordyceps for the inhibition and even reversal of unhealthy cell growth. It has also been used to effectively treat high cholesterol, as well as Hepatitis B. Be cautious when taking anti-diabetic or anti-retroviral medications in combination with cordyceps.

Maitake Mushrooms

In Japanese, maitake means "dancing mushroom". Another well-loved mushroom with a long history of use, maitake is also getting a lot of attention for its healthy cell growth properties. Maitake is also considered to have properties similar to alpha-glucosidase inhibitors, which impact how we digest carbohydrates and can help to lower blood sugar levels. It has also been shown to inhibit pro-inflammatory markers in the body.

Lion's Mane Medicinal Mushroom Benefits

Lion's mane or Hericium erinaceus is well known to both regulate blood sugar levels, as well as blood lipid levels. It is also a potent antioxidant. Animal studies have shown that it may also help to stimulate nerve cells in the brain, implicating it can offer neuroprotective support; however, further research is needed.

Chaga Mushroom

Unlike many of the other mushrooms mentioned to this point, Chaga seems to have its origins in Eastern Europe, as opposed to Asia. It has been found to grow, similar to a parasite, on the bark of birch trees. Chaga is high in both beta-glucan, as well as betulinic acid. It is extremely high in antioxidants thanks, in part to its high content of superoxide dismutase (SOD). Again, it has been shown to have powerful anti-inflammatory and immune-modulating effects. It has been studied for its effectiveness in fighting some autoimmune conditions, including psoriasis. Chaga has been studied for its use in unhealthy cell growth in the breast, uterus, liver and intestines. It has also been shown to lower cholesterol and improve insulin resistance. Use with caution in young children, pregnant or nursing women, and those with severe liver or kidney disease. This can lead to hypoglycemia in individuals already taking diabetic medications. Speak with your healthcare professional before taking it.

Turkey Tail

Turkey Tail, scientifically known as Trametes versicolor, is most known for enhancing cognitive function. Studies have shown that it has the potential to improve memory and enhance concentration and focus. Additionally, Turkey Tail is rich in potent antioxidants that protect the body and skin from oxidative stress. It's these antioxidants that provide Turkey Tail with its skin enhancing benefits, including glowing skin.

Aside from its brain and skin support, Turkey Tail can also provide anti-inflammatory benefits which also improve gut health and immune health.

Shopping For Quality Medicinal Mushrooms

These mushrooms can all be found in supplement form at your local health food store. They are available in convenient capsule, powder or in loose, dried form to be made into tea or added to soups and other dishes. You can purchase these supplements as individual mushrooms or mushroom combination supplements which incorporate the various medicinal properties of each fungus into one combination.

Nattokinase is an enzyme extracted from natto, a boiled soybean fermented with a bacterium called bacillus natto. Medicinally, nattokinase is both an effective blood thinner, as well as an anticoagulant agent. Let's explore the effects a nattokinase supplement can have on your health.

Key Health Advantages of Nattokinase

A nattokinase supplement is especially useful for the treatment and prevention of deep vein thrombosis, as well ashelping lower the risk of pulmonary embolism (PE) and stroke. Both PE and stroke are caused by a thrombus or clot dislodging from the vessel wall, usually in the legs or thighs, and getting trapped in the smaller vessels going to the lungs and brain. Several factors make an individual more susceptible to thrombi formation. Diabetes interferes with your body's ability to break down clots, therefore increasing the risk of clot formation. High blood pressure, high cholesterol, atherosclerosis, and stress all increase the likelihood of developing clots.

Nattokinase has been shown to have pro-fibrinolytic properties. Fibrinogen plays a key role in the blood clotting cascade (I like the analogy of fibrinogen being the glue that holds the clot together). Anything that breaks down fibrinogen is then also helping to break down the clot itself. Nattokinase has also been shown to increase the body's own TPA (Tissue Plasminogen Activity), thereby increasing the efficiency of the body's clot-destroying superpower, plasmin.

Shopping For A Quality Nattokinase Supplement

Nattokinase is available in capsule form. Dosage recommendations vary greatly depending on the patient and intended action. Talk to your Naturopath or MD if you are taking nattokinase as a replacement for coumadin, as you may need higher doses. 

Important Information & Considerations

If you are currently taking an anticoagulant such as warfarin, do not start using nattokinase without first speaking to your doctor. Dosage adjustments may be needed and blood tests measuring clotting time (INR, PT) should be closely monitored at the onset of treatment.

Octacosanol makes up the greatest percentage of fatty alcohol content in policosanol, followed by another fatty alcohol called triacontanol. The first policosanol supplement was produced in Cuba, and although it is now used worldwide, continues to be a popular treatment in South America and the Caribbean.

Policosanol Health Benefits

Policosanol has been shown in some studies to lower LDL cholesterol, while increasing HDL cholesterol. It is also thought that it may have blood thinning and blood pressure lowering effects, making it an excellent option for those looking for overall cardiovascular support and prevention of cardiovascular disease. It has been shown to inhibit platelet aggregation induced by collagen and arachadonic acid. In individuals with coronary heart disease (CHD), after regular use of policosanol, exercise ECG findings showed increased functional capacity of the heart, as well as increased oxygen intake, and a reduction in chest pain or angina both at rest and during exercise, as well as a reduction in cardiac events.

Research Findings on Policosanol

Studies have also shown policosanol to out-perform some commonly prescribed statin medications in patients with type II hypercholesterolemia, in relation to its' cholesterol lowering effects. One of the proposed mechanisms of action by which it works to lower cholesterol is through the prevention of bile and HMG-CoA reductase absorption, necessary for cholesterol recycling and production. More recent research questions the findings that policosanol has any significant effect on cholesterol, good or bad. Further study needs to be conducted.

Safety and Dosage Information

Policosanol can be found on its own or in combination products aimed at treating high cholesterol and heart disease prevention. It is recommended at a dosage of 10-40 mg/day.

It is considered safe and well-tolerated, even in those individuals on a number of medications, as there are very few interactions to note. Use caution is patients taking daily aspirin or other anti-platelet medications, as there will be a cumulative anti-platelet effect. Medication adjustments may also be necessary for those taking cholesterol or blood pressure lowering medications.

Often we think of increasing energy by fueling our bodies with macronutrients, such as sugar, protein, and fat. What if you could increase energy by supplying a nutrient that acts right within your cells, to directly fuel the mitochondria, which are the power generating components within every cell? This is possible with ribose!

What is Ribose?

Ribose, also known as D-ribose, is a unique type of sugar that is made by the body from glucose. This type of sugar is not normally found in food, so it is up to your body to make it or you can supplement with it. Why should you care about this simple sugar? Well, you need it for energy production! It is an essential component of the “energy molecules” that are found in EVERY cell in our bodies. These “energy molecules” are ATP and NADH and they play central roles in the energy production of cells. Essentially, this nutrient has the ability to increase the energy of your cells, which has many potential health applications.

It is interesting to note that the body recognizes ribose as unique and thus does not treat this nutrient the same way other sugars are treated in your body. Ribose is not burned as fuel; instead, the body uses it primarily to make the energy molecules ATP and NADH. These energy molecules fuel our hearts, muscles, brains, and every other cell in our body.

What is Ribose Used For?

Energy

Since ribose acts to increase cellular energy production, it is commonly used to improve athletic performance and the ability to exercise by boosting muscle energy. It helps to replenish ATP stores, especially in high-intensity workouts, which enhances energy and promotes better exercise performance. It is can also speed muscle tissue recovery after workouts and reduce post-exercise fatigue.

Research has shown that ribose supplementation is useful in conditions associated with impaired cellular energy metabolism, such as fibromyalgia and chronic fatigue syndrome. Since mitochondrial dysfunction is often one of the underlying causes of both fibromyalgia and chronic fatigue syndrome, supplementing with ribose can greatly reduce the symptoms of fatigue, muscle pain and poor sleep commonly associated with these syndromes. Some studies show that supplementing with this nutrient can decrease the fatigue associated with fibromyalgia by 45%.

Heart Health

Ribose can also improve the cellular energy metabolism of heart muscle cells. Some research is showing that it can be used in congestive heart failure to improve heart function and to improve the tolerance of heart tissue to ischemia (reduced blood flow). In particular, ribose may be useful to improve exercise tolerance in people with coronary heart disease.

How Does Ribose Work?

Ribose is the building block for ATP, and ATP is the primary energy source of all living cells. Thus it works by increasing cellular energy production, particularly in heart muscle and skeletal muscle.

ATP is literally the energy currency of the cell and it is the fuel for mitochondria. Mitochondria are like the furnace of all of your cells, they burn ATP. If your body can not produce enough ATP, your cells will not have the energy needed to carry out their vital functions. Mitochondrial dysfunction is often an underlying cause of fibromyalgia and chronic fatigue syndrome.

Our bodies actually have the capability of producing ribose itself. However, when the heart and muscle tissue become chronically stressed by overexertion, disease, and conditions that affect tissue energy metabolism, the cells can not make enough ribose. This results in chronic persistent pain, soreness, stiffness, and fatigue.

Taking Ribose Supplements

Ribose is available in powder form, which allows you to get the therapeutic dose of 5grams three times a day for conditions such as fibromyalgia or congestive heart failure. For improved exercise endurance, you can take between 1-5 grams before and/or after exercise.

Recognizing the early warning signs of a stroke can make a critical difference in protecting long-term health and improving recovery outcomes. Because stroke symptoms can appear suddenly and progress quickly, awareness and timely action are essential. Alongside emergency medical care and prevention strategies, maintaining cardiovascular health through nutrition and lifestyle choices plays an important role in supporting overall wellness. 

In this article, we'll explore common symptoms to support brain and circulatory health. 

What is A Stroke?

A stroke is a sudden loss of brain function due to a blocked or ruptured artery supplying oxygen-rich blood to the brain. Without blood, brain tissue is not receiving the vital nutrients it needs, and within minutes these cells start to die. There are two types of Stroke – hemorrhagic and ischemic. Ischemic strokes occur more frequently than hemorrhagic.

Ischemic stroke is a lack of blood flow due to a blood clot or other particle. Atherosclerosis, a plaque build-up on the vessel wall, is commonly the cause. High blood pressure, high LDL cholesterol, triglycerides and heart disease all increase your risk of atherosclerosis Hemorrhagic occurs when a blood vessel in your brain leaks or ruptures. 

Hemorrhagic stroke - High blood pressure (hypertension) or weak areas in the blood vessels (called an aneurysm) are both causes of hemorrhagic stroke. Obesity and Diabetes are also both major risk factors for stroke, as they are commonly associated with high blood pressure and atherosclerosis. They can also interfere with the body’s ability to break down clots. Women on estrogen therapy, such as those on birth control or taking hormone replacement therapy, are also at higher risk for stroke. Smoking increases risk for plaques in the arteries. Stress can also have a significant negative impact on blood pressure and cholesterol, again increasing risk of atherosclerosis and stroke. If you have a family history of stroke or TIA, or have had a past stroke or TIA, your risk is also increased.

TIA - It is also important to be aware of mini-strokes, called transient ischemic attacks (TIA’s). A TIA is a temporary interruption in blood flow to the brain. It may cause no symptoms or the same symptoms as a stroke, although the symptoms usually last only a few minutes to hours and then disappear. Many individuals will have one or more TIA’s leading up to a major stroke.

How Does A Stroke Effect The Brain?

The area of the brain these compromised vessels are feeding determines the symptoms and impairments that the stroke causes. Blockage or rupture of a major artery creates widespread vessel involvement and can therefore cause significant impairment. A block or rupture to a small vessel may cause only temporary deficits, as our brain is capable of “rewiring” around these smaller compromised vessels, to a certain extent.

Stroke Symptoms To Watch For

The signs and symptoms of stroke are very important to be aware of, as early detection and prevention are critical. Here are some common signs and symptoms:

• Confusion and Memory loss
• Problems with spatial orientation or perception
• Sudden dizziness and loss of balance and coordination
• Difficulty speaking, seeing clearly or understanding speech.
• Sudden massive headache, which may be accompanied by a stiff neck, facial pain, and pain around the eyes.
• Sudden numbness, weakness, or paralysis of your face, arm, leg – often occurs on only one side of the body.
• Personality changes.

How Can I Prevent A Stroke?

Simple lifestyle changes can help lower atherosclerosis and stroke risk. Increase fiber intake through fruits, vegetables, and whole grains. Fiber may help support healthy cholesterol, blood sugar, and triglyceride levels. Bright-coloured produce provides antioxidants and beneficial plant compounds. These nutrients help protect cells from oxidative stress. Choose cold-water fish or fish oil for omega-3 fatty acids. These fats support heart health and healthy cholesterol levels. Choose wild fish when eating fish several times weekly.

Garlic contains compounds linked tohear health benefits. Add garlic to meals or consider supplements if appropriate. Nuts like almonds and walnuts also support heart health. Drinking green tea may support healthy cholesterol and blood pressure levels. Some studies suggest one to three cups daily may provide benefits. Eat more potassium-rich foods like bananas, avocados, spinach, and oranges. Adequate potassium intake supports healthy blood pressure and stroke prevention.

What is Taurine?

Taurine is called a non-essential amino acid, because it is not required in the diet so long as other protein is present. It can actually be manufactured by the body from the skeletons of other amino acids. Newborn infants are the exception to this rule because they have not yet established the pathways required for making this amino acid, and thus, they require dietary intake to meet their nutritional needs. In older children and adults, the body can still benefit from supplementation as well.

How Does Taurine Work in The Body?

Taurine plays an important role in the metabolism of proteins and neurotransmitters, and in digestion, and in cardiovascular health. The biologically active form of this amino acid is called L-taurine. Natural health practitioners recommend taurine for: heart disease, heart failure, high cholesterol, diabetes, hypoglycemia, epilepsy, anxiety, hyperactivity, and high blood pressure.

Nervous System

Interestingly, taurine can cross the blood-brain barrier, which allows it to directly affect the brain. It can act in the brain and body as a neurotransmitter that inhibits nerve impulses. This allows it to stop unwanted and excess nerve signals like those that cause seizures, hyperactivity and anxiety. Because of this, this amino acid is often added to energy drinks to help prevent the negative side effects of stimulation, such as anxiety, palpitations, and tremors.

Digestion and Weight Loss

Taurine is one of the main components of bile, the compound that is released into the intestine by the liver to help with the digestion of fatty meals. Bile acids emulsify fat and aid in the absorption of fat-soluble vitamins in the digestive tract. Thus, healthy taurine levels are required for proper digestion. Supplementation with this amino acid for other reasons in research studies has been found to coordinate with a reduction in body weight in the same group. Thus, taurine may help promote weight loss in overweight individuals.

Antioxidant

Interestingly, taurine is also a strong antioxidant in the body that can help protect against the oxidative stress caused by exercise. It can also help to protect against the toxicity of heavy metals like lead and cadmium.

Heart Health and Cholesterol

In the heart muscle, taurine regulates contractions and prevents irregular heartbeats. It also regulates potassium levels, which helps to further ensure the regularity of the heartbeat. In addition to helping to regulate the nerve impulses to the heart, this amino acid can also help to reduce the production of apolipoprotein B100, which is one of the major components of VLDL and LDL (“bad” cholesterols). Thus, taurine intake can help to normalize cholesterol levels in the body and prevent cardiovascular disease. Supplementation with this nutrient has also been found to increase the force and effectiveness of heart contractions in those suffering from congestive heart failure.

Taurine Deficiency Signs and Symptoms

When there is not enough taurine in the body, excessive nerve impulses cannot be properly inhibited, and it can result in symptoms of seizures, hyperactivity, and anxiety. A deficiency of this amino acid also leads to damage in the photoreceptors of the eye and can eventually cause visual impairment. Taurine levels are found to be significantly lower in those following a vegetarian or vegan diet. Alcohol consumption can also significantly reduce levels of this amino acid in the body. If you have dietary restrictions or a prolonged intake of alcohol, supplementation with taurine is often advised.

How Can I Get More Taurine?

Taurine is naturally found in animal products, especially meat and seafood. It can also be commonly found as a supplemental powder or in capsules, as well as in formulas for heart health and energy drinks. It is often used with coenzyme Q10 and carnitine for supporting the heart. Take amino acid supplements at least 1/2 hour before or a few hours after a meal to maximize their absorption. If you take an individual amino acid supplement for longer than one month, add an amino acid complex to the protocol to prevent any deficiency of other amino acids.

Did you know that vitamin E is much more than simply vitamin E? Vitamin E is actually made up of eight different molecules, including four tocopherols and four tocotrienols. Research is showing that the different components of vitamin E have different effects in the body.

Interestingly, since the discovery of vitamin E in 1922, only 1% of research into vitamin E has been done on the tocotrienol forms. This is because until recently, science has focused solely on the more biologically prevalent form of vitamin E, alpha-tocopherol.

It was initially believed that because alpha-tocopherol was more prevalent, it had greater effect in the body. However, since 2009 there has been a dramatic increase in research being done on tocotrienols. This research is revealing that they are stronger acting than the tocopherol forms of vitamin E.

What Are Tocotrienols?

Tocotrienols are members of the vitamin E family. They have a slightly different molecular structure than the better known tocopherol forms of vitamin E. They are fat soluble and are found naturally in very low levels in vegetable oils. Palm oil is a good source of tocotrienols; however, annatto is one of the only known food sources that contains only tocotrienols and not tocopherols. Hence supplementation is one of the only ways to get therapeutic levels of tocotrienols.

What Are Tocotrienols Used For?

Current research is showing that tocotrienols are potent antioxidants and they are proving to be more powerful acting than the tocopherol forms of vitamin E.

They have numerous effects on the body that tocopherols do not have, including:

• Neuro-protection
• Anti-inflammatory properties
• Cardio-protective actions
• Cholesterol lowering effects

This makes these potent antioxidants useful in protecting against:

• Alzheimer's
• Parkinson’s
• Huntington’s disease
• Protecting against mutated cells
• The damaging effects of diabetes
• Atherosclerosis
• Cardiovascular disease

Some sources have shown that they can penetrate fatty tissues more efficiently, which, combined with their powerful antioxidant effects, makes tocotrienols an excellent option for anti-aging. In particular, it can combat the oxidative stress of skin exposed to the damaging effects of UV rays from the sun.

Early studies have demonstrated that the antioxidant effects of tocotrienols are protective against oxidative damage to osteoblasts (cells that strengthen bones and promote bone growth), making it potentially protective against osteoporosis.

Clearly, tocotrienols have a powerhouse of potential in the treatment of a number of diseases!

How Do Tocotrienols Work?

They work by reducing oxidative damage. Oxidative damage occurs when reactive oxygen species, such as free radicals, damage cells, proteins, lipids and DNA throughout the body. Like any other antioxidant, they work to detoxify and stop the damage caused by reactive oxygen species.

It is the powerful antioxidant action of tocotrienols, combined with its fat soluble nature that allows them to have protective effects against cardiovascular disease, chronic fatigue syndrome and neuro-degenerative diseases such as Alzheimer's.

Tocotrienols exert properties that attack unhealthy cells through cell cycle arrest and initiation of apoptosis (programmed cell death for damaged cells). What this means is, tocotrienols supports the body’s natural mechanisms for destroying cells that either are mutated or potentially could become mutated. They also reduce angiogenesis, which is the creation of new blood supply to cancerous cells.

The cholesterol lowering effects of this group of antioxidants can be attributed to its effects on enzymes that produce cholesterol in the body. They work by reducing lipids, lowering cholesterol production and increases HDL, which is the “good fat”. All of these actions make them effective in treating cardiovascular disease and atherosclerosis.

How Do You Use Them?

You can take tocotrienols by supplementing with vitamin E. However, you have to take a good look at your vitamin E supplement to know if it contains tocotrienols because many of them only contain the alpha-tocopherol form, or mixed tocopherols. To get the full benefit of tocotrienols, you must use a supplement that includes all of the forms of vitamin E.

They are best absorbed in oil based preparations due to its fat soluble nature; therefore, softgels are best. It is also best absorbed when taken with a meal, in particular a meal that includes fat.

You can also use red palm oil, which is a plant based oil that naturally contains tocotrienols; however, heat will destroy vitamin E, so it is best used in smoothies, on salads or as a spread.

We've all heard about the relationship between calcium and bone health, but very few people know about the importance of Vitamin K. Vitamin K is one of the major nutrients required for the production of osteocalcin, which is the protein web-like structure upon which bone is built. Without the proper scaffolding framework, new bone cannot be properly assembled and will not have the correct structure or strength.

Forms Of Vitamin K

Vitamin K is a fat-soluble vitamin made in two naturally occurring forms, which are conveniently called Vitamin K1 and K2. The synthetic forms of vitamin K are known as K3, K4, and K5.

Vitamin K1 - Phylloquinone

Vitamin K1, also known as phylloquinone, is found in green leafy vegetables such as kale, spinach and broccoli, as well as fruit like avocado and kiwi. It is also found in vegetable oils, such as canola, soybean and olive oils.

Vitamin K2 – Menaquinone (MK)

Vitamin K2 has many subtypes characterized by the number of side-chains (isoprenoid units) they contain. The two most common subtypes are menaquinone-4 (MK4) and menaquinone 7 (MK7). The MK4 form of vitamin K2 can be converted from vitamin K1 by certain tissues in our body, such as the testes, pancreas and arterial walls. The MK7 form, on the other hand, requires certain species of bacteria present in the gut to convert vitamin K1. The role MK7 form of vitamin K has not yet been determined, although it has been found to alter proteins in bone structure. MK4 has been shown to decrease the risk of fractures by up to 87%. Vitamin K2 has been shown to prevent bone loss and/or fractures in a variety of circumstances, including postmenopausal osteoporosis, anorexia nervosa, and corticosteroid use.

Vitamin K3, K4, K5

Menadione (Vitamin K3) is a synthetic molecule that has been shown to have vitamin K activity in the body. Larger doses of vitamin K3 have been shown to be toxic in humans, and in North America, human supplements have been banned. Vitamin K4 is only used by prescription for specific clotting disorders, and vitamin K5 is not used at all.

Health Benefits of Vitamin K

Building Bones

Simply put, by enhancing osteocalcin, Vitamin K attracts calcium to bone tissue, playing a role in the formation, remodeling and repair of bone. This is especially important for menopausal women or those with a history of osteoporosisin their family. Osteoporosis is the term used to describe a low mineral bone density or bone mass due to a progressive deterioration of bone. This loss of bone density leaves the bones fragile and can increase susceptibility to debilitating fractures, such as hip and spine fractures. The Framingham Heart Study found that women ingesting higher amounts of vitamin K had a significantly lower risk of hip fracture. Vitamin K2 is the only form found to be beneficial to bone health at this time. It is possible that vitamin K1 will also be of benefit in those with proper gut flora, but further research is required.

Blood Clotting

Vitamin K also plays an integral role in blood clotting. It is responsible for the manufacturing of clotting factors, such as prothrombin and clotting factors VII, IX and X. These clotting factors play an essential part of hemostasis (blood coagulation), the innate physiologic process that prevents excessive blood loss from damaged blood vessels by first plugging and then repairing the damage. Ineffective coagulation and hemostasis can lead to uncontrolled bleeding (hemorrhage) and can be life-threatening.

Role of Gut Bacteria

Individuals currently taking, or those who previously took large amounts of antibiotics, tend to have an altered gut flora. Because gut flora is responsible for the conversion of vitamin K1 in the gut, incorrect gut flora can cause a deficiency in vitamin K2. In fact, broad-spectrum antibiotics can reduce vitamin K production in the gut by nearly 74%. The risk of vitamin K deficiency is also present in those with /articles/health-concerns/leaky-gut/, impairments in fat absorption, significant liver damage or disease and those taking vitamin K antagonist anticoagulant drugs like Warfarin.

Symptoms of Vitamin K Deficiency

Deficiency results in impaired blood clotting, usually demonstrated by laboratory tests that measure clotting time (PTT, PT, etc.). Symptoms of this include easy bruising and bleeding that may be manifested as nosebleeds, bleeding gums, blood in the urine, blood in the stool, tarry black stools, or unusually heavy menstrual bleeding. In infants, a vitamin K deficiency may result in possibly life-threatening bleeding within the skull called an intracranial hemorrhage.