Vitamins to help with weight loss

There are some supplements/vitamins that can help with weight loss by promoting fat burning. This post has a few of these ingredients that may help!


We've already discussed the health benefits of Chromium- which I can't sing it's praises enough- check out that post because it can help!

Some of these other ingredients we'll skim over- Calcium Glycinate (one of the best absorbed forms of calcium and important in preventing osteoporosis), Vitamin B12 (important for energy), Folic Acid (this one is pretty important, but I'm still going to skim.  It's a B Vitamin and used to help prevent anemia and absorption problems- it's added to many foods due to deficiency.  Read more here: http://www.webmd.com/vitamins-supplements/ingredientmono-1017-folic%20acid.aspx?activeingredientid=1017& )

Other than the Chromium, the two other big stars of this show is the Vitamin B6 and Niacin.  

Vitamin B6 is a water soluble vitamin (meaning if you get too much you're likely to dispose of no problem- hint- pee it out).  It's needed to make important chemicals in your brain including serotonin and norepinephrine.  It's common for people to be deficient in this vitamin, but it is available in healthy foods including veggies, beans and other proteins.  Deficiencies in this Vitamin can lead to problems with nerves, circulation, mood and skin.  Many people that have other underlying problems (like thyroid, kidney or liver disease) have a hard time getting enough of this vitamin.  It has been shown in scientific studies to reduce the risk for heart disease and anemia.  It can also help with feel good brain chemicals which will help with appetite and energy.   Read more on Vitamin B6 here: http://www.mayoclinic.org/drugs-supplements/vitamin-b6/background/hrb-20058788

Niacin is yet another B Vitamin (B3 to be exact).  Niacin in high doses is a medication actually given to people to help with blood pressure and cholesterol.  As a cholesterol pill- it raises good cholesterol (HDL) and lowers triglycerides and has a modest effect on lowering bad cholesterol (LDL).  There are small studies that show it may help other problems as well including heart disease, type 1 diabetes, Alzheimer and more- they are still doing research on these before making recommendations.  

Yerba made (leaf) Extract- This plant's leaves have been used in holistic medication for years as a stimulant (has caffeine) and mood stabilizer.  Just like the overall product- people with heart conditions should not take this unless under careful watch by a medical professional.  It's also been used to help with joint pains, as a laxative, and for bladder infection/kidney stones.  In Central America it's made commonly into teas to treat a variety of problems.  As discussed- this is NOT a good thing for everyone and should be used limited time frames.  Get more info here: http://www.webmd.com/vitamins-supplements/ingredientmono-828-yerba%20mate.aspx?activeingredientid=828&activeingredientname=yerba%20mate

Higenamine hydrochloride- this is another natural stimulant.  It speeds up the heart rate and is used in many pre-work out supplements.  It does have limited studies and the WebMD source suggests caution in taking this supplement. http://www.webmd.com/vitamins-supplements/ingredientmono-1265-higenamine.aspx?activeingredientid=1265&activeingredientname=higenamine

Hordenine hydrochloride- Yet another stimulant- raises metabolism.  Similar to the above stimulants- care must be taken and there isn't many studies out.  I couldn't find this one on my normal resources for supplements- but according to Wikipedia (which isn't the best source) there have been studies, but very few- most good studies were on animals, not humans).  One thing to definitely know about this is very rarely this supplement will show up as an opiate on drug testing- so if you have a job where you can get drug tested advised them you are taking this supplement!  https://en.wikipedia.org/wiki/Hordenine

Hawthorn (berry) extract- Back to another supplement with research!  yay- it does make you stop and think if it's right for you with those two ingredients above with less info.  However, Hawthorn is used for many problems including heart problems, cholesterol, digestive problems, anxiety problems and many more!  It's safe for almost everyone, but can interact with heart medications and should be checked with your healthcare provider if you take any heart medication. http://www.webmd.com/vitamins-supplements/ingredientmono-527-hawthorn.aspx?activeingredientid=527&activeingredientname=hawthorn

5- HTP (from griffonia seed extract)- This supplement is used for depression, sleep disorders, anxiety, migraines, binge eating, PMS, ADHD and many other problems.  This works in the brain and increases serotonin.  It's typically safe, but if you take seizure or certain depression medications it may interact.  http://www.webmd.com/vitamins-supplements/ingredientmono-794-5-htp.aspx?activeingredientid=794&activeingredientname=5-htp

Green Leaf Tea extract- Green leaf tea is found in almost every weight loss supplement.  It's generally safe but when used in very high doses can be bad on the liver. It's also a stimulant with natural caffeine and may interact with some medications.  More info here: http://www.webmd.com/drugs/2/drug-76714/green-tea-leaf-extract-oral/details#uses

Overall- these ingredients are NOT for everyone.  I DO NOT WANT EVERYONE TO GO BUY IT!  It can cause problems and needs to be taken carefully.  For people without any known medical problems and not taking other medications it is very likely safe, but should be taken for short amounts of time.  Everyone else should weight the risks vs. benefits and may need to discuss with medical professional if it's safe for you. 

 

Omega supplements

Omega-3 supplements are something I recommend often in my office and I have been taking some variety of for years.  Why?  Because the chemicals have been shown to lower cholesterol (which runs in my family) and good for heart health (which I have a heart problem).  

What are some ingredients I like to look for in Omega supplements?

1-AHIFLOWER oil. 

Let's take a step back and talk about Omega-3 in general- these can be fish oil, krill oils or Omega-3 plant based supplements.  There are differences between each, but overall when you take the recommended supplement it's the health equivalent of eating a piece of salmon several times a week.  The problem with some fish oils is that they have the "fishy burp", sometimes taste bad, and can contain Mercury based on the fish the oil is from.   The krill oil is generally lower in mercury and taste is better tolerated than fish oil, but typically is more expensive.   Plant based Omega-3 supplements are almost always better tolerated per taste and stomach, but some of the plant bases have soy in them which can raise natural estrogen levels and may lead to weight gain, particularly in women.  

So how does Ahiflower compare to other plant based Omega-3 supplements?  

First all, googling this flower is difficult because there are a LOT of paid advertisement type sites and not all legit scientific evidence.  However, when I looked for the scientific name I hit some scientific information.  Scientists have been studying this plant with hopes that it will show in testing to prove more effective than fish oil (which has a limited supply) and more potent- studies so far and showing such.  This plant has actually been considered a weed that pops up with certain crops, so it's easily grown and is sustainable.

As I said, research is limited, but growing on this exciting source of Omega-3.  While science does show it has high levels of what humans need to convert to fatty acids, there are yet to be large studies that show how effective it may be compared to fish/krill/other plant omega-3.

So I keep saying Omega-3- but you actually want to look for Omega fatty acids including 3,6,9,5 and 7.  Omega 3 and 6 are considered essential fats meaning we need them to live and function but our bodies do not produce any- we have to get them from the food we eat.  We have to have them for brain development and function.  There is also growing evidence that deficiencies may be linked to Alzheimer's and memory problems, diabetes and heart disease.   Omega-3 are mostly in fish and Omega-6 are mostly in plants, nuts and seeds.  I found this good link that compares and discusses Omega 3, 6 and 9- http://www.uccs.edu/Documents/healthcircle/pnc/health-topics/Omega-3_6_and_9_Fats.pdf

The Omega 5, 7 and 9 are considered non-essential acids- meaning your body can produce them- you don't have to get them from other sources.  There isn't as much scientific evidence for these fats, but if you jump on the Dr. Oz train there is some evidence that Omega-7 in particular can have inflammatory effects on the body.   More and more supplements for Omega-3 are containing these extra oils on the label because there is starting to be evidence of it's benefit AND usually it's in the product anyways- the same plants have many of these Omegas all together. 

Medical uses once again can range from heart disease, cholesterol, diabetes, memory problems and nerve problems.  

There is actually ONE Omega-3 that can be prescription (meaning FDA approved, need the doctors prescription and super expensive without proper insurance coverage- at least $100 per month)  that is used for high triglycerides.  This doesn't have any of the Omega-6 which may be missing out on valuable health benefits, but the product makers have to abide by strict guidelines and research as it's prescription.   

Links for where I got my research information: http://www.niab.com/pages/id/171/Buglossoides_arvensis,

 http://www.webmd.com/diet/healthy-kitchen-11/omega-fatty-acids

Decreasing Gut Inflammation

What kind of ingredients can you take to help with gut inflammation?  Here we go! 

1- Vitamin C- This is an essential nutrient in our bodies.  It's found naturally in foods such as citrus foods and tomatoes and has been added to many foods to supplement the American diet that is lacking in this vitamin.  According to the National Institutes of Health Website on Dietary Supplements, Vitamin C is important in many functions in the body.

This includes:

• biosynthesis of collagen and other neurotransmitters (think brain function)
• Protein metabolism
• Works as an antioxidant and is currently being studied on how it may help prevent or delay certain cancers, cardiovascular disease and other problems.  (studies have shown a relationship between increased Vitamin C and decrease of certain cancers including Lung, Breast, Colon, and other digestive system cancers)
• Immune function
• Iron absorption

Insufficient Vitamin C can lead to scurvy- symptoms of which include tiredness, connective tissue weakness and bleeding problems. 

It's difficult to take in too much Vitamin C- as if you get too much at one time you will just excrete it in urine instead of absorbing it.  Common side effects of too much Vitamin C is stomach issues- diarrhea, stomach cramps, and nausea.  Vitamin C may interact with Chemotherapy or Radiation or Statin (cholesterol) medications.   The recommended daily amount of Vitamin C is around 75-90 mg daily for adults, but those that smoke need even more. 

For supplements, if the Vitamin C is in the form of ascorbic acid it is equivalent to eating foods that have Vitamin C- other forms of Vitamin C supplements may not absorb as well.  

2- Magnesium-This mineral in the body is naturally present in a lot of foods and also available as a supplement.  Some of the best sources of natural magnesium is green leafy veggies, nuts and seeds.  This a factor in many processes and reactions in the body.  It's required for energy production, blood pressure control, blood sugar control, and muscle and nerve functions.  Magnesium levels in the body are controlled by the kidneys.  

The daily recommended amount of magnesium changes over the lifespan, but ranges from 310 mg-420 mg daily depending on age and whether female/male.  

The type of magnesium I like is Magnesium Hydroxide- which is similar to magnesium found in stomach products uses as laxatives or heartburn relief.  

3- Sodium- Almost everyone is familiar with sodium, but don't know what it does in our body.  Most people think sodium is bad and bad for your heart, but sodium is a nutrient required in the body to live.  The problem many Americans have is that much of our foods are too high in sodium due to processing and preservatives.   I like Sodium Bicarbonate for the stomach- which is what's in baking soda.  There are other uses for this type of sodium including possible help with gout, kidney stones, and problems caused by kidney disease.  Some side effects may include nausea, bloating or gas.   Since this may change the acid in your stomach it may interact with some medications- check with your medical provider. 

4- Bioflavonoid Complex- In the form of orange peel, lemon peel, and quince, bioflavonoids are a supplement frequently used to help boost Vitamin C action, support circulation, treat allergies, treat viruses and arthritis.  

References for today:

https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

http://www.webmd.com/drugs/2/drug-11325/sodium-bicarbonate-oral/details#uses

http://www.drugs.com/mtm/bioflavonoids.html