Just Ask Terry-April 26, 2013

Q. Dear Terry, “I was lead to believe that iron for seniors is a no-no, as it leads to cancer.  Should I be taking an iron supplement?” — Gary M., Indianapolis, IN

A. Dear Gary, The research on iron is outdated and badly flawed.  Iron deficiency is the most common nutritional deficiency in the United States. And, possibly due to the popular idea that men “don’t need iron”, middle-aged and older men have been found to have low iron levels as well.

When it comes to iron supplementation, I recommend adding a mineral complex (iron, along with magnesium, copper, and zinc) to your daily regimen. This complex of minerals would help to increase your overall energy and endurance. Iron, an essential trace mineral, helps transport oxygen in the blood, create cellular energy, and support proper neurotransmitter synthesis. Magnesium, copper, and zinc are all vital to providing our cells with energy, building healthy blood cells, and helping to recover from exercise.

When looking for a supplement, I strongly recommend choosing a mineral complex that features amino-acid chelated forms of iron, magnesium, copper and zinc. A “chelate” is a bond between a mineral (often called “inorganic”) and a molecule structure, called a “ligand” that helps the body absorb the mineral during digestion. The amino acid glycine, in particular, makes an excellent molecule to help shepherd minerals through the intestinal wall because it is so small that it can be transported directly into the cells of the body, so it can get to work right away. I recommend taking 1-2 tablets of this blend daily.

Healthy Regards!

Terry . . . Naturally

Tags: amino acid, Cancer, chelate, chelated, copper, glycine, iron, iron deficiency, low iron, magnesium, Men's Health, mineral, seniors, Women's Health, zinc

Weekly Articles-March 22, 2013

Iron for Energy and Endurance

It’s probably a universal wish to have more energy and endurance. Many of us wake up to a fresh cup of coffee or tea “just to get going”, or rely on an “energy drink” to get through the afternoon. But there is a far better approach to energy than revving up your system with coffee or other stimulants. It relies on the body’s own need for strong, well-absorbed minerals to create the red blood cells that fuel our system.

In this Terry Talks Nutrition®, we’re going to explore the essential minerals we need for healthy energy that can keep us going the distance whether we’re in a cross-country bicycle race, or simply racing against a busy schedule.

Everybody Needs Iron:

Iron deficiency is the most common nutritional deficiency in the United States. Over 7 million women and 700,000 young children in America are estimated to be iron deficient. And, possibly due to the popular idea that men “don’t need iron” middle-aged and older men have been found to have low iron levels as well.

That may come as a surprise. After all, we’ve been told for so long that iron is only conditionally necessary. Basically, that it’s fine if you’re pregnant or menstruating, or maybe a professional athlete, but other than that we should leave it alone. That’s just not true.

Iron is a critical component of hemoglobin, the protein carried by red blood cells that delivers oxygen throughout the body for energy. We couldn’t live without it. And yet, iron deficiency and anemia is one of the world’s most common conditions. For athletes and anyone with an active life, the need for iron is even greater. Aside from hemoglobin, iron is a requirement for erythropoietin (EPO) production, a hormone needed by the body that also helps make energizing red blood cells.

Iron is the link in the way we sustain physical activity and energy. In some cases, professional athletes have injected EPO in order to boost performance and endurance. But there’s no need to take such drastic, potentially dangerous, (and probably illegal) measures. The highly-absorbable iron and other key minerals that I recommend help the body produce this hormone naturally.

Iron is an essential trace mineral that helps transport oxygen in the blood, support cellular energy creation, and support proper neurotransmitter synthesis. Studies have shown that children, women and men require this essential mineral to create healthy red blood cells, build muscle tone, and keep energy levels going strong. In some cases, the need for iron is very strong. In fact, women who are pregnant require almost twice the recommended amount of iron per day! For men, women, and children, the dosages vary depending on age, but for men, the recommended level of iron is 8 mg; for women of childbearing age, up to 18 mg; and for children, up to 10 mg daily. However, those recommendations are often not met. And everybody who is active– or wants to be more so – needs this mineral — most likely in higher amounts. In fact, people who exercise intensively may have a 30% greater need for iron.

On average, an adult loses one milligram of iron per day, and during exercise, people can lose that much in their sweat in one workout.

Some of our foods – coffee, tea, wine, fiber, and calcium – can inhibit iron absorption. And NSAIDs (non-steroidal anti-inflammatory drugs) can boost your need for iron, too. Considering that many people still use these potentially-dangerous pain-relievers, it would be no surprise if they were low in iron as well – especially if they are active.

The iron I recommend is a glycinate chelated form. Why chelated? Because minerals can be difficult for the body to absorb and use efficiently. A “chelate” is a bond between a mineral (often called “inorganic”) and an organic molecule structure, called a “ligand” that helps the body absorb the mineral during digestion. The amino acid glycine is an excellent “shepherd” of minerals through the intestinal wall, because this form can be transported directly into the cells of the body, so it can get to work right away. But it is also a gentle form of iron. It doesn’t cause constipation and is not harsh on the stomach.

Magnesium: Another Energy-Creating Mineral

Magnesium helps us metabolize B-vitamins, (in fact, vitamins couldn’t work in our bodies at all without a full range of minerals), it provides our cells with energy, helps muscles recover after heavy exercise, helps our thyroid run smoothly, and helps keep us on an even keel emotionally, too.

Unfortunately, like so many of our mineral needs, we are often deficient in magnesium. One of the reasons for this is that our food just doesn’t have the mineral content that it did in the past. Our topsoil gets washed out over time, and as a result, much of our fruits and vegetables have become nutritionally “dumbed down”.

A deficiency of magnesium can lead to numbness and tingling, muscle contractions and cramps, and in severe cases, abnormal heart rhythms. As with iron, low levels of magnesium can lead to hypertension.

Magnesium is excellent at relieving pain, too. It does this by blocking a pain receptor called the NMDA receptor. It’s great to have on board after a workout (or to take preemptively before one) to keep your muscles from tightening up. Other studies on the effects of magnesium have found that it helps people suffering from headaches and premenstrual syndrome, too.

But more to the point about magnesium and activity,our bodies tend to burn through these minerals at a very fast rate when we are physically active – so they aren’t going to store up in the body as you might imagine. In fact, one endurance study showed that magnesium wasn’t being stored in the bones, and another with ultra-endurance athletes showed that individuals in the study – and by extension anyone in heavy activity – was very likely to be deficient in magnesium and zinc.

This study found that while the participants’ nutrient intake was generally adequate, they were deficient in magnesium and zinc – especially male athletes. They recommended better nutritional education for anyone engaged in strenuous activity. But, that brings a question – if well-trained athletes have a tough time getting the nutrients they need, what about the rest of us? Is it any wonder that we’re often tired and have a difficult time recovering from weekend chores around the yard or occasional charity bike-rides?

Like the iron in this formula, I recommend a glycinate chelated form. It is extremely well-absorbed and used by the body, and doesn’t leave excess magnesium in the digestive tract which can attract water and create loose stools. Beyond that, you want to make sure your magnesium is a high-quality supplement, because poorly-absorbed forms can interfere with iron absorption as well.

Copper: A Valuable Health Resource

Copper is a must. Along with iron, copper helps build healthy blood cells, so it is a vital component in any supplementation for energy and endurance. Without copper, anemia is almost certain to follow, along with heart disease, blood sugar issues, and arthritis.

In fact, one of the first times copper showed scientifically demonstrated importance was when malnourished children in Peru didn’t respond to iron therapy to treat their anemia. When copper was supplemented, their health turned around.

Aside from blood cell formation, copper is crucial for transporting iron in red blood cells, strengthening the immune system, and helping build strong bones.

The copper I recommend as part of this combination has been well studied for absorption and benefits. Like the others, it is an amino acid glycinate chelate form. Studies at the University of Nevada-Reno and at Yale have shown that it has 85% of the free-radical scavenging power of superoxide dismutase, an enzyme we produce naturally (but is available from a bovine source as a supplement) to neutralize oxygen reactive species.

In a study involving participants both with and without rheumatoid arthritis, the chelated copper helped boost levels of cellular superoxide dismutase, helping fend off potential cellular damage to muscles.

 Zinc: A Healing Mineral

Generally, if a person deficient is in one mineral, they are deficient in many of them. Zinc is no exception.

Zinc helps the body heal muscles, tendons, and ligaments in the event of small muscle tears that often happen when we’re active. Without adequate zinc, however, these tears can keep you from being active again. In models of wounds or tissue stress, zinc concentration at the injured site peaks after a few days, usually around the time you notice the strain the most.

Zinc deficiency also means reduced blood glutathione levels. Glutathione is a natural antioxidant produced by the body that protects our cells from oxidative damage, which can be heavy during times of intense exercise, when the muscles require oxygen-rich red blood cells. Zinc deficiency has also been linked to depression and anxiety disorders, so boosting zinc intake may be part of a more natural treatment option that doesn’t carry the risks and side-effects of conventional approaches. Zinc provides an excellent way to help support a healthy body and mind.

It’s important to have a well-absorbed supplemental source, and a glycinate chelated form of zinc is the one I recommend for this combination.

Mineral Deficiencies Are Common

Research shows that mineral deficiencies tend to occur in groups. Even though the initial problem may be a lack of iron in a diet or supplement regimen, there are usually other missing minerals as well. A lot of times, when we think about people with poor diets, or inadequate supplementation, we say that they have vitamin deficiencies. That may be true. But it’s probably more accurate to say that they have mineral deficiencies instead.

Don’t be one of them. Be sure you have a solid foundation of iron, magnesium, copper, and zinc as some of your core nutrients, and you’ll feel energized for the great days ahead!

Tags: absorption, amino acid, anemia, chelate, copper, diet, endurance, Energy, EPO, erythropoietin, exercise, ferritin, glycinate, hemoglobin, iron, iron deficiency, iron loss, magnesium, menstruation, oxygen, pregnancy, Women's Health, zinc

Newsletter - March 22, 2013

Feel sluggish? You need natural energy! The best boost comes from a mineral that everybody has heard about, but nobody gets enough of. Discover the best form of this amazing nutrient that can keep you going strong all day long!

Tags: absorption, amino acid, anemia, chelate, copper, diet, endurance, Energy, EPO, erythropoietin, exercise, ferritin, glycinate, hemoglobin, iron, iron deficiency, iron loss, magnesium, menstruation, oxygen, pregnancy, Women's Health, zinc

General Health February 16, 2012-

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Weekly Articles-February 3, 2012

There’s a lot of confusion about multivitamins out there, and it’s not surprising. After all, the shelves of health food stores – and many “big box” stores – are filled with many different formulas.

However, when you scratch the surface of most of these multiples, you’ll find that the so-called “specialized formulas” are really just window-dressing ingredients added to a very basic formula. Essentially, there’s no real difference between most of them. Many multiples provide at least some of the nutrients you need every day – vitamin A, vitamin C, and so forth. But most of them don’t provide the forms of critical nutrients you need. In fact, most multiples are dumbed down with lowest-common denominator ingredients that your body probably won’t absorb, and therefore, can’t derive any benefit.

In this Terry Talks Nutrition^®, we won’t cover all of the nutrients you need every day – that’s pretty familiar turf for most people. Instead, we’ll take a look at the crucial forms of the nutrients you need, and what to look for when selecting a truly effective multivitamin.

Important B Vitamins

A lot of people are deficient in B-vitamins – even if they’re taking a supplement. There are a couple of reasons for this. One is that some people can’t absorb B-vitamins well. As we age, malabsorption of vitamin B12 becomes more prevalent due to changes in protein and enzyme levels and in the digestive tract. For instance, if pancreatic enzymes are in short supply, a specialized protein in the stomach, called intrinsic factor, won’t support vitamin B12 absorption. This is not an uncommon situation. In fact, it affects about 10% to 15% of individuals over 60 years old.

Not All B-Vitamins are the Same!

The second reason may surprise you: it’s estimated that up to 30% of the total population cannot fully utilize the B-vitamins from food and supplements, so getting the right forms of B-vitamins – especially those which need no conversion by the liver – is vitally important.  B-vitamins support healthy energy levels, blood pressure, carbohydrate metabolism, amino acid production, nerve signal transmission, healthy muscle response and exercise recovery – you name it. And women who are pregnant or nursing absolutely need to get B-vitamins plus folic acid (better yet, folate) in their regimen to help prevent birth defects.

Three absolute “must-have” B-vitamins include:

B6 as P-5-P (Pyridoxal-5-Phosphate): Vitamin B6 is available in multiple forms, but only one is the bioactive form of vitamin B6 used in the human body – Pyridoxal-5-Phosphate, or “P-5-P”. By providing this necessary nutrient in the P-5-P form, it doesn’t require conversion by the liver, so it can bypass that step.

B12 as Methylcobalamin: The vitamin B12 you’ll find in most supplements isn’t all that usable by the body. It’s usually in the cyanocobalamin form, which requires conversion by the liver, so its value can be limited. However, by supplementing with the methylcobalamin form, the nutrient is already in the ultimate form that the body needs. It provides much more targeted support for your nervous system, vision, and heart than you’re going to get with cyanocobalamin, which has to go through a cumbersome conversion and absorption process, rendering the actual amount of usable B12 quite a bit smaller than the milligram amount listed on the bottle.

Folate as Methylfolate: Like P-5-P and methylcobalamin,  methylfolate is an active form, versus the more common folic acid. Folates are critical for everybody, but especially for women who are pregnant or planning to become pregnant. You don’t want to guess whether or not you are an efficient converter of folic acid, so it’s very important to use the methylfolate form. This active form of folate goes to work in the body right away, like the other bioactive B-vitamins I’ve recommended. Aside from its well-known value in preventing birth defects and supporting cardiovascular health and the activities of B6 and B12, recent research shows that methylfolate may help people with depression. It’s not surprising, given that approximately 70% of individuals with major depressive disorder (MDD) also show a genetic predisposition to folate deficiency. Even those who aren’t struggling with depression could use a better form of folate – deficiencies can lead to irritability, general weakness, mental fogginess, and fatigue.

Amino-acid Chelated Minerals

Why chelated minerals? Because minerals are difficult for the body to absorb. A “chelate” is a bond between a mineral (often called “inorganic”) and an organic molecule structure, called a “ligand” that helps the body absorb the mineral during digestion. Amino acids are excellent “shepherds” of minerals through the intestinal wall, because this form can be transported directly into the cells of the body, so it can get to work right away.

Minerals are essential. For example, if you’ve been hearing about “metabolic syndrome” – the clustering of weight, blood pressure, and diabetic problems into one, part of the reason could be a deficiency of magnesium. Being deficient in magnesium makes you more susceptible to stress. Because stress activates the hypothalamic-pituitary-adrenal (HPA) axis, your body will release more insulin to break down sugars which are intended to provide more energy for the “crisis.” Your adrenal glands become burned out, too, which creates a spiral of poor response to stress as well. When this happens frequently, you’re on your way to insulin resistance and high blood pressure, two of the hallmarks of metabolic syndrome.

Magnesium reduces the inflammation associated with these stress responses, and helps the body regulate blood pressure as well. Unfortunately, even for people who use some form of supplementation, the magnesium is poorly bound and difficult for the body to absorb and use properly, leaving them susceptible to  metabolic syndrome, muscle weakness, high blood pressure, and many other problems.

And that’s just one mineral!

Imagine how much better you’d feel if all of your daily minerals were well absorbed. Consider zinc. We usually think of this mineral as an immune-booster and healing agent for muscle, skin, and other tissue damage. But did you know that your intake (or lack of) zinc can affect the way your mind works?

Zinc deficiency has been linked to depression and anxiety disorders, so boosting your intake with a truly absorbable form of zinc may be exactly what you need to make your days more even-keeled, productive, and enjoyable.

Research has shown that zinc chelated to amino acids is much better absorbed and is much more bioavailable compared to other forms of the mineral. One study comparing the absorption and bioavailability of zinc glycinate and zinc sulfate found that the glycinate form was better absorbed (51% versus 44%) and 16% more bioavailable than the sulfate (non-amino acid) form!

Calcium is the body’s most abundant mineral. Beyond bone health, there’s emerging science that shows that calcium keeps blood pressure numbers healthy, and cholesterol in balance, too. Other research has investigated calcium and vitamin D therapy for colon cancer prevention.

Vitamins

Recently, mainstream medicine has revised its opinion on Vitamin D3, the “sunshine vitamin”. People are more deficient in the vitamin than was previously thought, and vitamin D3 performs even more important work for our health than had been realized. In northern climates, and among those who have limited mobility and don’t spend  much time outdoors, vitamin D deficiencies are common.

That can be a real threat to overall health, because vitamin D is a daily required nutrient that helps calcium build our bones and teeth, keeps the immune system strong, reduces the effects of inflammation and physical wear and tear in the joints, and protects our brain cells.

In fact, clinical trials show that higher levels of vitamin D are associated with improved mental function and ability. Additional research is looking into vitamin D levels and its effect on the cognitive skills of those afflicted with Alzheimer’s disease, too.

Since we know how important vitamin D3 is for so many reasons, make sure to find a supplement that doesn’t skimp on this crucial vitamin. I’d suggest a 1,000 IU level each day as part of your basic multiple vitamin and mineral formula.

While vitamin E is a common ingredient in most multivitamin formulations, you’re typically not getting the full value of vitamin E. The best way to get them is as d-alpha mixed tocopherols because the complete family of tocopherols – alpha, beta, delta, and gamma – is the way that nature intended, and the spectrum we find in vitamin E-rich foods.

Vitamin E protects our skin and cellular structures from damaging free radicals, and supports our cardiovascular system by preventing the oxidation and build up of “sticky” cholesterol in the arteries. Its cellular-protective abilities may extend to keeping nerve cells healthy as
well, so vitamin E can be a valuable nutrient for the brain and for anyone concerned with neuropathy. Its support of the body’s immune defense extends well beyond helping ward off a cold or a sniffle: studies in Finland indicate that vitamin E reduced the incidence of prostate cancer and may protect against the cellular “misfires” that lead to lung cancer as well.

Three Times a Day = Three Times Better

I am frequently asked about once per day vitamins. I understand the desire to take one tablet and be done with it. However, if you want truly outstanding health, you need your multivitamin and mineral formula dose throughout the day for some important reasons. First, humans are designed to acquire nutrients several times a day, which is why our bodies tell us to eat meals more than once per day. Water soluble vitamins are quickly flushed from the body, and you need your vitamin C and the B family as much at 6:00 p.m. as you do at 7:00 a.m. Also, vitamins are small, but minerals are huge by comparison. You cannot obtain meaningful amounts of minerals in a once per day formula. And there are more mineral deficiencies in the U.S. than vitamin deficiencies! In order to deliver truly superlative nutrition, you need to take more than one tablet and more than once per day.

Nutrients Everybody Needs

Admittedly, there are a lot of multivitamin and mineral supplements available, but you may not be getting the right forms of those nutrients. Plus, there is a lot of marketing hype that tries to convince people that only a so-called ‘tailored’ formula will do. That’s why I stress how important it is to make sure that your daily formula is intended for everybody, and one that contains a diverse range of nutrients in the forms that your body can truly use. If you’ve been used to “window dressing” multiples in the past, getting these ingredients in your regimen will make an amazing difference!

** Daily Value (DV) not established                                † US Patent No. 7,947,662

Tags: amino acid, bioactive B-vitamins, calcium, chelated minerals, cholecalciferol, General Health, glycinate, iron, magnesium, Men's Health, methylcobalamin, methylfolate, P-5-P, tocopherols, Vitamin D3, Vitamin E, Women's Health, zinc