Maylin Rodriguez-Paez, RN

If you’re new to the supplement world, you probably know how confusing getting started with supplements can be.

With so many options, it’s hard to know what to do, and it’s very easy to make mistakes.

Well, we know exactly how you feel, because we’ve been there too. So we're going to try to make it a little easier for you.

Below are three basic (but essential) tips that could make a huge difference to just about anyone new to the world of supplements.

Supplement Mistake 1: Taking Them Incorrectly

We get asked this question very often here at Life Extension:

“How should I take my supplements? Should I take them with or without food? Should I take them with or without my medications?”

Does it really matter? The answer is yes.

The best thing to do is to look at the product label. Any supplement worth taking should explain how to take it right there on the bottle.

But we know, we know — everybody likes a rule of thumb to run with, so here are a few:

1. Multivitamins are best taken with food. Why? Because this will ensure you don’t irritate your stomach. Some people are just a little more sensitive than others, and if you’re like them, taking a multi without food may give you a stomach ache.


2. Fat soluble nutrients are best taken with a meal that contains fat. These include vitamins A, D, E, and K. It also includes supplements like CoQ10, fish oil, and curcumin. Like dissolves like, so it’s not a good idea to take a fat soluble nutrient on an empty stomach, since you won’t get the best absorption.


3. Certain supplements are better absorbed on an empty stomach. This may include your amino acids such as L-tryptophan and L-carnitine. Amino acids, in particular, compete for absorption.


4. Meds should not be taken at the same time as your supplements, as they may interfere with your medication’s activity. This is especially true for minerals. Supplements can also interfere with the absorption of your meds, possibly delaying the time they peak in your blood. This holds especially true for fiber supplements.


5. Allow at least two hours between the timing of your meds and your supplements. And if you’re really not sure, consult with your pharmacist. As usual, it’s better to be safe than sorry!

Supplement Mistake 2: Buying the Wrong Form

Because you’re faced with so many options at the store, you may not think twice about picking a particular formula. But we hope to change this, because it really does matter.

Now, we’re not going to mention brands here, because that’s not the focus of this blog. What you should be focused on when shopping, however, is purchasing a high quality nutrient that is actually absorbable. You don’t want to throw your money down the drain, do you?

Here’s an example. If you’re an avid supplement taker, you’ve probably noticed there are different types of magnesium at the store. You’ll find magnesium citrate, magnesium glycinate, magnesium oxide, and so on.

To the under-informed customer, they may all seem the same … but they’re definitely not. The absorption of each form is actually very different, with magnesium oxide being the least absorbable.

And here’s another general rule to go by: When buying minerals, go for the chelated versions — this is where the mineral is attached to an amino acid or organic compound. These are also better absorbed.

Supplement Mistake 3: Storing Them Incorrectly

Storing your supplements in the right place can make a big difference in their quality and potency. In fact, the top threat facing your supplements is moisture, believe it or not. Water can oxidize and damage the ingredients, so definitely keep your supplements in a dry location.

High temperatures are also a problem, as they can interfere with the delicate structure of a nutrient and even cause them to break down.

So, your supplements should be stored in a cool, dry place. Contrary to popular belief, the bathroom is NOT a good place to store them. Trust us on this.

What about You?

Do you have any questions about taking supplements you think we should have included? Have any of the mistakes mentioned above slowed down your own progress when you were starting out?

If so, please tell us about it in the comments!

Maylin Rodriguez-Paez, RN

We get asked a lot of questions about what to eat on a daily basis. Unfortunately, many of the people we speak to admit they don’t have even the slightest of a clue.

Well, if this in any way resembles how you feel, then this blog’s for you.

These days, things aren’t so simple. There are diets everywhere coming from every angle. You’ve got your paleos, vegans, and even your primals. So what’s a health-minded boy or girl to do?

Well, here are a few pointers, just to get you grounded a bit.

And for all of the experienced health foodies out there – yes, this post may just be too basic for you. If so, please consider sharing it with someone who may benefit!

Eat Foods that are Low Glycemic

Sounds complicated? Not really. Low glycemic just means low sugar.

Diabetics are taught to eat this way and simply put, we think a lot of people would be better off if they ate like this too. High-sugar diets can cause all sorts of serious health problems … not to mention, they're not at all “waist-friendly.”

All you have to do is pick foods that will have a minimal impact on your blood sugar levels. Avoid processed grains, starchy vegetables, and fruit juices. And pair your carbs with protein, fat, or fiber to minimize blood sugar spikes.

If you’re curious, there are also nutrients that can help to lower blood sugar levels. These include cinnamon¹ and green coffee extract.² You can take these with your meals for additional glucose support.

Eat Foods that are Low Inflammatory

Inflammation is a major cause of disease, and many of the foods Americans eat are inflammatory in nature. These include dairy, poultry, and red meats.

Now we’re not advocating that people avoid dairy and animal products altogether — although we’re pretty sure that many of you do and are healthy. All that we’re saying is that if you do eat animal products, go easy on the portions.

Lighten your portions and focus more on seafood and plant-based foods where you can. Remember, seafood contains omega-3s which help to fight inflammation too!

Eat Plant Based Foods

The bulk of a healthy diet should come from fresh produce, and local is even better. Fruits are great, but please don’t go crazy with the smoothies and home-made juices. At times, these can pack way too much sugar. It’s best to eat fruit fresh and whole.

If you’re wondering what veggies and fruits to eat, go for the deep colors. That’s where you’ll find the best concentrations of antioxidants.

And make sure to eat a variety. You don’t have to eat carrots daily or spinach on a weekly basis. Rotate your foods and eat the rainbow to reap the most health benefits.

Also don’t forget about nuts and beans. They’re really good for you too.

Eat Minimally Processed Foods

This seems like common sense, but it really isn’t. Many people will buy organic packaged foods, and think they’re eating healthy just because they got it at a health food store. This is dead wrong.

When food is processed, it removes important vitamins, minerals, and even fiber … not to mention that high temperatures may produce cancer-causing chemicals in the food.

And let’s not forget all the chemicals found in the packaged materials to begin with. Do you really want to eat your soup with a serving of BPA?

So, if you want to play it super smart, you’re way better off preparing your own meals. We know this may sound dreadful to some of you, but you don’t really have to cook up a storm. Preparing salads and basic soups are often good enough!

The Bottom Line

There’s no such thing as a perfect diet, and eating healthy can and should be simple. That being said, the tips above are a great starting point for finding your own way.

So what works best for you? Please share your take in the comments!

References

• FASEB J. 2010; 24:722.1.
• Effect of Green Coffee Bean Extract (GCE), High in Chlorogenic Acids, on Glucose Metabolism. To be presented at the 29th Annual Scientific Meeting of The Obesity Society, October 2011: Poster Number: 45-LB-P, Assigned Poster Category: Single Dietary Component/Gut/Lifestyle.

Maylin Rodriguez-Paez, RN

We’ve been around long enough to know the media takes just about every opportunity to put
supplements in a negative light. And rarely do they present an objective picture of reality.

This is why the latest headlines linking carnitine to heart disease didn’t surprise us at all.

In a study conducted by the Cleveland Clinic, researchers sought to examine a link between red meat consumption and heart disease, placing L-carnitine as the middleman.

The media, however, failed to address both the study’s flaws and L-carnitine’s impressive track record.

Below, we’ll explore the details of the study and provide actual evidence of L-carnitine’s heart supportive effects.

The Details of the Carnitine Study

Scientists have long-wondered why high intakes of red meat have been associated with heart disease. Researchers at the Cleveland Clinic think TMAO (trimethylamine N-oxide) and carnitine are to blame.

Red meat is a rich source of carnitine, and during digestion, bacteria convert it into TMAO. For the study, Cleveland researchers examined TMAO and carnitine blood levels of heart patients, omnivores, vegans, and vegetarians.

They also took mice and fed them carnitine-rich diets, with one group receiving antibiotics to suppress their gut bacteria. Here’s what they found:

• Following the ingestion of carnitine, omnivores had higher TMAO levels than vegans and vegetarians. The researchers attributed this to differences in gut bacteria.
• Vegans and vegetarians didn’t produce significant amounts of TMAO even after ingesting large amounts of carnitine.
• Heart patients with increased carnitine levels had an increased risk for cardiac disease and heart attacks, but only when they had higher levels of TMAO.
• The mice had increased levels of atherosclerosis, but those given antibiotics did not demonstrate these changes.¹

Based on their results, the researchers thought they had enough evidence to link carnitine to heart disease. However, we see a very different story.

Flaws of the Carnitine Study

Basically, there are two main flaws with the study. The first (and it’s a big one) is focusing on TMAO as a cardiac risk factor.

There is very little evidence linking TMAO to heart disease. In fact, only three studies exist regarding this issue. In addition, TMAO is not an accepted cardiac risk factor in the scientific community. Here’s what a Harvard researcher said about the Cleveland study:²

“TMAO needs to be studied more in humans to understand the implications for public health…This new research is very interesting but is not yet the final word.”

The second issue found with the Cleveland study is the focus on carnitine. The study clearly shows that gut bacteria are what truly made the difference in TMAO levels. The main reason the vegans and vegetarians didn’t make significant amounts of TMAO was due to differences in gut bacteria. Even the Cleveland researchers recognize this:

“Intestinal microbiota may thus contribute to the well-established link between high levels of red meat consumption and CVD risk.”

Also, it’s important to note that certain strains of gut bacteria have been linked to different diseases. One in particular is Streptococcus bovis.

This “bug” has been linked to all sorts of health problems, including endocarditis^11,12 Unfortunately, for us it’s also found in pre-packaged red meat.

This link hasn’t been explored much, but we think it deserves a lot more attention. Don’t you?

Carnitine – The Real Story:

When the media splashed its sensational headlines linking carnitine with heart disease, they forgot to mention one crucial detail — carnitine is perhaps one of the most important nutrients for your heart.

Carnitine transports fat to the mitochondria of your heart cells, where it’s “burned” for energy. Unlike other organs, your heart runs mostly on fat.³

Without carnitine, your heart’s fuel supply is compromised. And just like a car, your heart can’t run without fuel. That’s why there is plenty of evidence showing that carnitine improves heart health, not harms it.

In studies, carnitine has been shown to improve the following measures associated with heart health:

• Improve blood lipids⁴
• Lower blood pressure⁴
• Improved heart rate⁴
• Decrease death rates in heart attack survivors⁴
• Increase blood flow to the heart⁵
• Relieve symptoms of congestive heart failure⁶
• Decrease angina (chest pain)⁷
• Slow the progression of atherosclerosis⁸
• Increase exercise tolerance in patients with heart and vascular diseases⁹

The Bottom Line

With all of these positive effects in mind, we’re pretty confident in carnitine’s ability to promote heart health. The evidence is just too strong to suggest otherwise.

Look at it this way — there are many studies showing that smoking is bad for you, but if a few came out showing a benefit, would you start smoking? Well, the very same logic can easily be applied here.

This one study by the Cleveland Clinic isn’t changing our minds. Will it change yours?

References:

1. Nat Med. 2013 Apr 7. doi: 10.1038/nm.3145.
2. Available at: http://www.health.harvard.edu/blog/new-study-links-l-carnitine-in-red-meat-to-heart-disease-201304176083. Accessed April 14^th 2013.
3. Herz. Feb 1987;12(1):41-50.
4. Drugs Exp Clin Res. 1992;18(8):355-65.
5. Arterioscler Thromb Vasc Biol. 2010 Mar;30(3):426-35.
6. Jpn Circ J. 1992 Jan;56(1):86-94.
7. Int J Clin Pharmacol Ther Toxicol. 1985 Oct;23(10):569-72.
8. Atherosclerosis. 1995 Apr 7;114(1):29-44.
9. Br J Nutr. 2009 Oct;102(8):1145-53.
10. Appl Environ Microbiol. 1993 Mar;59(3):936-8.
11. Cancer Epidemiol Biomarkers Prev. 2008 Nov;17(11):2970-9.
12. Eur Heart J. 1995 Dec;16(12):1975-80.

Maylin Rodriguez-Paez, RN

When you take prescription medications, the last thing you want to feel is worse. Why? Well, because the reason you’re taking them in the first place is to feel better.

Unfortunately, it turns out that a number of drugs can make you feel worse, and part of it may be due to something you may have never considered before — nutrient depletions.

Now, we’re not advocating that you stop your current medications or renounce them altogether, we just want you to become educated on this issue. It’s important, and it's pretty far off of the mainstream’s radar.

So, below we’ll explore some common nutrient depletions that can be caused by prescription and OTC drugs. Who knows? This may just save you some unnecessary frustration down the line.

Are Nutrient Depletions Causing Your Side Effects?

Some of the side effects related to medications include bone loss, an irregular heartbeat, fatigue, leg cramps, muscle aches, insomnia, depression, memory loss, and anxiety. As it turns out, many of these can actually be signs of nutrient depletions.

In addition, some of these side effects can even be mistaken for a disease, warranting the use of even more medications. All in all, this could lead to a vicious cycle of unnecessary suffering.

The good news is that the side effects related to nutrient depletions can be prevented with a little bit of education. All it takes is being familiar with your medications and the potential nutrients they may zap. Here are some of the more common ones:

Prescription Drug:	Possible Nutrients Depleted:
Acetaminophen	Glutathione
Aluminum antacids	Iron, Magnesium, Phosphorus, Zinc
Aspirin	Folic Acid, Iron, Potassium, Sodium, Vitamin C
Atenolol &Propranolol (blood pressure drugs)	Melatonin, CoQ10
Digoxin (heart medication)	Thiamin, Calcium, Magnesium, Phosphorus, Potassium
Diuretics	Magnesium, Potassium, Calcium, Zinc
Lisinopril (blood pressure drug)	Zinc, Sodium
Metformin	B12, Folic Acid
Prednisone (steroid)	Calcium, Magnesium, Folic Acid, Potassium, Selenium, Vitamin C, Vitamin D
Proton pump inhibitors (acid reducing drugs)	B12, Calcium, and Magnesium
Statins (cholesterol-lowering drugs)	CoQ10

Supplement and Eat Healthy to Fight Back

So how do you avoid these nutrient depletions? The first thing, of course, is to eat a well-balanced diet. Eating a variety of foods will help you obtain a good balance of nutrients.

Second, make it a point to take the right supplements. These days, it’s difficult to obtain all of the nutrients you need from diet alone. Make sure to take a good multivitamin along with the specific nutrients that are most likely to be depleted by your current meds. This could decrease your odds of experiencing nutrient-related side effects.

Note: Take supplements at least two hours apart from any drugs! This is to avoid any potential interactions.

Ask Your Local Pharmacist or Do Your Own Research

If you have questions about your current medications, you should start by asking your local pharmacist. Their job is to look this information up for you and give you answers. So, start there.

Next, do your own investigative work. Read books about drug-induced nutrient depletions — many of them are definitely worth a look.

What About You?

Have you ever taken a drug that caused an unwanted side effect you eventually found out was nutrient related? If so, please share it with us in the comments.

Who knows — perhaps your own experience can save others some frustration down the line!

Maylin Rodriguez-Paez, RN

Depression afflicts about 10% of Americans¹ and it is estimated that one fourth of the US population will experience depression at some point during their lives³.

Many people find no relief whatsoever. In fact, about 30% don’t respond to conventional treatments, leaving many feeling pretty hopeless².

If you’re one of these people, please pay close attention. Below, we’ll explain how L-methylfolate, a special type of folic acid, could help treatment-resistant cases of depression.

Hopefully, you’ll be as encouraged by this as we are.

When SSRI Drugs Don’t Work

SSRIs (selective serotonin re-uptake inhibitors) are the first line of treatment for depression, but they don’t work in up to 60% of people who take them.³

In an effort to help such patients, many traditional doctors will simply increase the dose or switch them to another class of drugs. However, based on new research, better options may be on the table sometime in the near future. Thank goodness.

L-methylfolate + SSRIs Decrease Symptoms of Depression

In a recent study, scientists gave L-methylfolate (or a placebo) in addition to a standard SSRI drug. Two randomized clinical trials were conducted with a total of 223 patients.

The participants were non-responders or partial responders to the SSRIs, meaning they didn’t respond well to the SSRI treatment.

The first trial was split into three groups:

• The first group received 7.5 mg/day of L-methylfolate for 30 days and 15 mg for 30 days afterwards.
• The second group received a placebo for 30 days followed by 7.5 mg for the remaining 30 days.
• The third group received a placebo for 60 days.

Unfortunately, no significant differences between treatments were seen in the first trial.

The second trial was identical to the first, except that the L-methylfolate dosage was increased to 15 mg – two times the dose used in the first trial.

Fortunately, the results of the second trial were encouraging. Not only was the L-methylfolate well-tolerated, it was also effective in reducing symptoms.⁴

Twice as many people taking the 15 mg of L-methylfolate felt a response in 30 days compared to placebo, and they experienced an 84% greater reduction in depressive symptoms. Not bad at all, wouldn’t you say?

Folic Acid Supports Neurotransmitter Production

So why did these patients improve while taking 15 mg of L-methylfolate?

Well, it’s not 100% clear, but there could be a few different reasons. For one, they might have been deficient to begin with.

Research shows that people with folic acid deficiencies are more likely to be depressed.⁵ They also don’t respond as well to anti-depressant drugs.³ In contrast, higher intakes of folic acid are associated with a lower risk of depression.³

Next, folic acid plays a very important role in neurotransmitter production. It produces SAMe (S-adenosyl-methionine) and BH4 (tetrahydrobiopterin), which are used to generate serotonin, dopamine, norepinephrine, and epinephrine.³

These compounds are really important for a healthy mood.

Yes, The Form of Folic Acid Really Matters

Before you start taking folic acid to support your mood, make sure you take the right form. L-methylfolate is the most effective form and the one you should be seeking.

When you consume folic acid (synthetic) or folate (natural), it’s converted into L-methylfolate by an enzyme called MTHFR reductase.

This is the biologically active form and is the only form that will cross the blood-brain barrier for neurotransmitter production. It’s also highly absorbable, being seven times more absorbable than folic acid.⁶

Unfortunately, about 60 percent of the US population has a genetic mutation which compromises this conversion.³ This genetic mutation has actually been found to correlate with depression⁷ and other mental health disorders. Taking L-methylfolate may help to bypasses this problem.

The Bottom Line

So what does this information imply? Simply put, optimizing your folate intake is important, especially if you’re depressed and haven’t had success with traditional treatments.

Has a nutritional change ever made a big impact on your mood? Please tell us about it in the comments!

References:

1. Available at: http://www.cdc.gov/features/dsdepression/. Accessed April 22, 2013.
2. Expert Opin Investig Drugs. 2009 Jun;18(6):767-88.
3. Altern Med Rev. 2008 Sep;13(3):216-26.
4. Am J Psychiatry. 2012 Dec 1;169(12):1267-74.
5. Nutr Rev. 1997 May;55(5):145-9.
6. Br J Pharmacol. 2004 Mar;141(5):825-30.
7. J Nutr Health Aging. 2010 Dec;14(10):829-33.