Let’s take a closer look at what I consider to be the top five breakthroughs of the decade.
- Resveratrol—defies aging at the cellular level
In recent years, we have discovered more health benefits of wine than even the most ardent oenophile (lover of wine) could have imagined. Studies have shown that moderate wine consumption reduces the risk of cardiovascular disease, improves insulin sensitivity, and lowers risk of diabetes and some types of cancer. People who drink wine, especially red wine, are less likely to be obese, suffer with depression, or get Alzheimer’s. And in addition to staying healthy, wine drinkers tend to live longer!
Red wine contains resveratrol, a phytonutrient that’s also available as a supplement. You may have even seen the coverage highlighting this exciting nutrient’s anti-aging promise on 60 Minutes.
The cardio-protective benefits of resveratrol are broad. It boosts levels of HDL cholesterol and nitric oxide, which relaxes the arteries and improves blood pressure. It thins the blood by inhibiting platelet aggregation and blocks the adhesion of clots to the artery walls, which is the cause of most heart attacks and strokes. It is also a potent antioxidant and anti-inflammatory agent that tends to minimize damage, even if you have a heart attack or stroke.
But resveratrol’s benefits go far beyond heart disease. Resveratrol may even slow the aging process.
I guarantee we’ll be hearing much more about resveratrol as a solution for a wide variety of age-related disorders in coming years. The recommended dose is 100 mg twice daily with meals.
- Ubiquinol CoQ10—it’s critical to your heart and every cell in your body!
There’s no question that if you’re over 40, you should be taking a good coenzyme Q10 (CoQ10) supplement every day, at the proper dosage. After all, this substance fuels energy production in every single cell in your body.
The most highly concentrated form of CoQ10 out there is ubiquinol. That’s because ubiquinol is identical to 95 percent of the CoQ10 your body produces naturally—so it’s easily absorbed and used.
In fact, in vitro research has shown that ubiquinol CoQ10 supplements are up to eight times more bioavailable than ordinary CoQ10 supplements. That’s huge!
For years, the only CoQ10 supplements available were of the ubiquinone variety—we simply didn’t have the technology to keep ubiquinol stabilized in supplement form until now. The development of this newly stabilized active form of CoQ10 is a significant breakthrough, which should change how we treat a host of degenerative conditions.
I recommend taking 100–300 mg daily of ubiquinol CoQ10.
- MK-7—From overlooked to applauded for arteries, bones, diabetes, and more
For years, vitamin K has been the neglected stepchild in the world of nutrition, while other vitamins grabbed all the attention. However, groundbreaking research is propelling vitamin K into the limelight.
This is long overdue because vitamin K has a plethora of health benefits. In addition to protecting against osteoporosis, arterial calcification, heart attacks, and cardiovascular death, it also appears to reduce risk of diabetes and some types of cancer. Because most of us don’t get enough vitamin K in our diets, everyone should sit up and take notice.
The most exciting new research on vitamin K focuses on its role in cardiovascular health. In a clinical trial involving nearly 5,000 older Dutch men and women, study participants with the highest consumption of vitamin K had 50 percent reductions in arterial calcification and death from cardiovascular disease, and a 25 percent decline in overall mortality.
I’m excited about a newer form of K2 called menaquinone-7 (MK-7). This natural compound, derived from natto, has a much longer half-life, meaning it stays in the body longer. Therefore, even when taken just once a day and at lower doses, more stable blood levels can be attained.
I guarantee you’ll be hearing much more about vitamin K in the future. Studies suggest that this vitamin may also help patients with cystic fibrosis, reduce risk of varicose veins, discourage kidney stone formation, and reduce inflammation—to mention just a few of the latest research frontiers. It also appears to enhance some of the therapeutic effects of vitamin D.
The usual suggested daily dose of vitamin K2 (MK-7)—the kind we use in the clinic—is 100–150 mcg. If you have arterial disease or osteoporosis, consider taking up to 300 mcg per day. Vitamin K is safe, even at higher levels—except for those taking Coumadin.
- Curcumin—colorful protection against inflammation and overall health
What’s bright yellowish-orange, full of flavor, and found in many Indian dishes? It’s an herb called turmeric. And it’s not just a boon to the taste buds.
I’ve told you about the multiple health benefits of curcumin, turmeric’s best-known ingredient. Curcumin and other curcuminoids and volatile oils in turmeric have been shown to offer protection against cancer, guard the liver against toxins, inhibit intestinal spasms, and prevent stomach ulcers. This herb is also a very potent antioxidant and anti-inflammatory, making it a great alternative to ibuprofen and other NSAIDs.
To reap these benefits, you can take turmeric powder—the kind you buy in your grocery store—about a teaspoon (5,000 mg) every day. The taste isn’t as overwhelming as you’d expect, and the benefits are too plentiful to ignore. Another option is curcumin capsules.
I’ve recently run across a new brand of curcumin, called Meriva, that employs a special delivery system to ensure optimal bioavailability. Meriva is a phytosome complex, which means that the active ingredient is bound to phosphatidylcholine in order to make it easier for your body to absorb. This gives you a lot more bang for your buck. Studies have demonstrated that just 450 mg of Meriva is equivalent to 4 g of regular curcumin in terms of increasing blood levels. The suggested dose of Meriva is two capsules twice a day.
- Vitamin D—the most neglected nutrient
Finally! It’s about time everyone realized the pivotal role of vitamin D. And not just as a bone builder. New and emerging research suggests vitamin D may be far more versatile, offering an incredible array of health benefits. Vitamin D also supports a healthy immune system, heart health, normal blood pressure, insulin sensitivity and healthy aging, to name but a few.
New research suggests that fibromyalgia may also be linked to vitamin D deficiency. As many as 40 to 60 percent of all fibromyalgia cases are misdiagnosed. What these patients may actually have is osteomalacia, softening of the bones due to a loss of calcium (essentially adult rickets) caused by vitamin D deficiency. Like fibromyalgia, osteomalacia sufferers have diffuse pain with tenderness at specific points. But while fibromyalgia is extremely hard to manage, osteomalacia has a cure: vitamin D supplements.
If you suffer with fibromyalgia or diffuse chronic pain of any type, talk to your doctor about a blood test to rule out an underlying vitamin D deficiency and, if appropriate, treatment with high-dose vitamin D.
The easiest way to make sure you’re getting adequate vitamin D is to get out in the sun for a minimum of 15 minutes of unprotected sun exposure on any part of your body at least three times a week. But even that might not be enough. Plus, not everyone has the luxury of sunshine during this time of year. The only other reliable way of getting vitamin D is to take nutritional supplements.
Unfortunately, the current RDA of 200–600 IU (depending on age) is simply not enough. Researchers tested vitamin D levels in 290 random patients in the Boston area and found deficiencies in more than half—including 43 percent of those who reported taking the RDA of vitamin D!
To ascertain your vitamin D level, ask your doctor for a 25(OH)D blood test, the only accurate test of vitamin D status. Optimal levels are between 50 and 70 ng/mL. If your levels are low, you may need to supplement with 2,000–5,000 IU of D3 per day for a few months and then have your levels retested until you are in the optimal range.
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Mark my words, we’ll be hearing even more about all five of these remarkable nutrients in the coming years.
Julian Whitaker, MD
January 28, 2010
http://www.drwhitaker.com/legacy/emails_as_LPs/eletter_012810.html
