Supplements that have been proven to work!

SUPPLEMENTS

Red Yeast Rice

Red yeast rice is becoming a more common alternative treatment for high cholesterol. It has been used in traditional Chinese medicine for centuries and is a staple in some Asian countries to this day. Red yeast rice is a product of yeast that is grown on rice. It contains a substance called lovastatin, which is known to lower cholesterol. Red yeast rice extract is sold over the counter as the supplement Cholestrin.

Prescribed medications that contain lovastatin called statins are typically used for treatment of high cholesterol. Statin-associated myositis (muscle pain) is a side effect that can result from statin use. This is a reason why some choose alternative treatments, like red yeast rice. There is a current dispute between manufacturers of Cholestrin, the Food and Drug Administration (FDA) and the pharmaceutical industry as to whether red yeast rice is a drug or supplement. Supplements are not regulated by the FDA. The FDA warns that the lovastatin found in red yeast rice might be potentially dangerous because there is no way of knowing what quality or quantity you are receiving. Red yeast rice should not be taken with statins, grapefruit juice and can deplete levels of Coenzyme 10.

Studies have shown that red yeast rice can lower LDL cholesterol more effectively than prescription statins; however HDL cholesterol and triglycerides didn’t differ significantly. Healthy lifestyle changes along with red yeast rice use have proven the greatest results in lowering cholesterol, which include exercise and diet changes.

Garlic

Some claim that garlic, taken as a supplement or eaten in the diet, can decrease total cholesterol, LDL and triglycerides, which are all risk factors for cardiovascular disease. However, a 2009 meta-analysis study that reviewed 13 trials done on the benefits of garlic showed that garlic did not significantly lower serum cholesterol. Garlic supplements are not standardized and it can be difficult to research and draw accurate conclusions about their benefits. The Mediterranean diet, which is high in fruit and vegetable consumption, including garlic, has been shown to prevent atherosclerosis and other cardiovascular disease risk factors. Therefore, other fruits and vegetables may be playing just as an important role as garlic, in cardiovascular health. It is difficult to isolate one food and prove its role in a disease process, for that reason it is recommended that a diet rich in fruits and vegetables, including garlic, is eaten to prevent heart disease. Garlic supplements may interact with blood thinners, such as Coumadin, so talk to your doctor before starting any supplementation.

Fish Oil

Fish oil supplements have become one of the most used supplements recently. The omega 3 fatty acids, particularly EPA and DHA, in fish oil have been shown to decrease risk of cardiovascular disease by lowering blood pressure, cholesterol and reducing risk of blood clots. It has also been shown to reduce risk of sudden death in people who have already had a heart attack. The ideal amount of omega 3 fatty acids has not been determined, but a 2009 study in England showed that fish oil in conjunction with medication statin use, decreased triglycerides more than if statins were taken alone. The Food and Drug Administration has approved a prescription fish oil supplement that can be taken by individuals with triglycerides over 500 mg/dl, along with diet therapy.

Fish oil can be taken in supplement form, but it can also be obtained by eating fish, flaxseed, walnuts, and canola oil. The fish that have the highest amounts of the health benefiting omega 3 fatty acids are mackerel, lake trout, herring, sardines, albacore tuna, salmon, and halibut. It is recommended that you eat 2 servings of fish per week. Obtaining your omega 3’s from a whole food is more beneficial overall because fish and nuts are great sources of vitamins, minerals, and lean protein.

Plant Sterols and Stanols

Plant sterols and stanols are naturally found in small quantities in fruits, vegetables, vegetable oils, nuts, seeds, cereals and legumes. They have been found to lower LDL or the “bad” cholesterol by 10%; however 2-3 grams per day is the therapeutic range that shows benefit and can be hard to obtain by the amount naturally found in food. Several fortified products are on the market today that can help individuals meet the recommendations including margarine, orange juice and yogurt drinks. Trials have proven the safety of these products and that plant sterols and stanols do not interfere with medications.

R-Alpha Lipoic Acid (R-ALA)

R-ALA is an antioxidant that can support the cardiovascular and nervous system. It is especially helpful with the nerves in the eyes and has shown benefit for glaucoma, macular degeneration, diabetic retinopathy, and cataracts. It supports glucose utilization by increasing glucose uptake in the muscles. This can be of benefit for people with Type 2 diabetes. R-ALA has also been proven to reduce oxidative stress, which can decrease risk for chronic diseases. The “R” form has been shown to be more easily absorbable the body. Food sources of R-ALA are spinach, broccoli, beef, Brewer’s yeast, and certain organ meats, such as kidney or heart. Supplements are also available and the recommended dose is 150mg per day.

Conjugated Linoleic Acid (CLA)

CLA has been shown to have antioxidant and anti-cancer properties. It has also been shown to decrease body fat, especially in the abdominal region. Supplements have not been studied long term and may cause inflammation and insulin resistance in higher doses. Food sources are safe and include beef, dairy, eggs, and mushrooms. Grass fed beef contains higher levels of CLA than grain fed. A dose of 3.4 grams per day was shown to be safe and aid in fat loss.

Glutamine

Glutamine is the most abundant non-essential amino acid in the body. It is commonly used as a supplement for wound healing in injuries, burns, and other critical patients in the hospital. This is because physical inactivity or bed rest, along with injury, will decrease glutamine synthesis and availability in the body, making it an essential amino acid. Food sources of glutamine include animal products, wheat, cabbage, beets, beans, spinach and parsley. Studies have found that prolonged exercise can decrease glutamine levels in the body and can affect the immune system negatively. However, moderate activity actually has the opposite affect; improving glutamine synthesis. Therefore, glutamine may be of use after a prolonged workout to replenish stores.

Arginine

Arginine is a conditionally non-essential amino acid in the body, which means the body normally makes enough to supply what the body needs and it does not need to be obtained from the diet. However, a disease state or high intensity exercise may decrease levels as to where it needs to be obtained in the diet. Food sources include animal products, wheat germ, granola, nuts, seeds, chickpeas and soybeans. Studies have shown that supplementation of arginine can reduce healing time of injuries by stimulating growth hormone. It has also been shown that arginine can decrease oxygen needs in moderate intensity exercise and can increase exhaustion time in severe intensity exercise.

You can also consult with BigTime Results Registered Dietitian for more questions on supplements.  BigTime Results also offers Personal Training, Corporate Wellness and bootcamp classes!