Cholesterol: Sheep In Wolf’s Clothing

Cholesterol is the most misunderstood and wrongly maligned biological molecule in existence today. The idea that cholesterol is harmful for health is engrained in people’s minds.  So let us try to get some of our facts straight. Did you know that cholesterol is essential for life without which the human body would wither away. Further, it is not possible for us to consume enough cholesterol to meet the body’s need. To make up the difference, many organs such as the liver can synthesize cholesterol from the carbohydrate, proteins and fats that we eat.

Cholesterol is not a fat; it belongs to a group of molecules called sterols. Cholesterol is used by our body as a basic building block. It is found not only in the blood stream, but in every cell of the body. Cholesterol maintains the shape and rigidity of cell membranes and protects cells from free radical damage. Cholesterol in the skin helps the production of vitamin D. Many hormones such as estrogen, testosterone, cortisone cannot be made without cholesterol. The brain when well formed is largely made up of cholesterol and fat. Human milk is high in cholesterol. If infants during the first year of their life don’t get adequate cholesterol in their diet, they risk a loss of cognitive function. For some people, cholesterol is an absolute dietary requirement, as their body’s own synthesis is inadequate. Research at the University of California, Berkeley, USA has shown that cholesterol in eggs is helpful to older people whose memory is declining. Cholesterol is used by the body as a raw material for healing itself. This is the main reason the injured areas in the arteries or lungs have cholesterol deposits along with other components such as calcium and collagen.

We would not be here without out cholesterol, thus an obvious question comes to mind- why this mania about lowering cholesterol? Wont lowering cholesterol be a health hazard if it so important? Let us take a closer look. According Dr. Mary Enig, an expert on lipid biochemistry, high cholesterol is an “invented disease”. Total level of cholesterol in the blood is not a great indicator of heart disease risk. It is the ratio of HDL (high density lipoprotein or good cholesterol) to cholesterol and the ratio of triglyceride to HDL that highly correlates with heart disease. HDL percentage is a very potent heart disease risk factor. Divide the HDL level by cholesterol level and the percentage should ideally be above 24%. The same thing can be done with the triglyceride levels with HDL and the percentage should be below 2%. But do keep in mind this are still simply guidelines and there is lot more that goes into your risk of heart disease.

If you have increased levels of cholesterol, it is at least in part because of increased inflammation in your body. The cholesterol is there to do a job: help your body to heal and repair.  During inflammation blood vessels constrict to prevent bleeding and the blood become thicker so it can clot. This is followed by the immune system sending out cells and chemicals to prevent infection at that site, then cells multiply to repair damage and finally a scar is formed. If this process occurs inside an artery, the scar is known as a plaque. This plaque is responsible for increased risk of hypertension and heart attacks. Cholesterol enters the picture when damaged cells are being replaced. Conventional medicine misses the point when they recommend lowering cholesterol with drugs to reduce risk of heart attack rather than looking at the cause of inflammation. If you are concerned about your cholesterol levels, taking cholesterol-lowering drugs should be absolute last resort. Cholesterol lowering drugs or statin drugs work by inhibiting an enzyme in the liver to produce cholesterol. In this process the drug inhibits a whole family of substances that are important for biochemical function. One such compound is coenzymeQ10 (CoQ10). CoQ10 is responsible for providing energy to the heart and muscles. Depleted levels of CoQ10 leads to muscle fatigue and thus increased risk of heart failure. Side effects of statin drugs include weakened muscles thus pain in hands and feet, dizziness, memory loss, depression, increase risk for cancer, weak immune system and liver problems.

Chronic inflammation can be reduced naturally. First is not following the knee-jerk advice to avoid foods like eggs, saturated fat, butter, red meat, dairy due to their alleged artery clogging properties.  This is simply not true. This refutation is based on a lot of current research and is illustrated very well in a famous article by Drs. Fallon and Enig “The skinny on fats”.  The key is to avoid eating ready made and processed foods, sugar and grains, fried foods, trans fats, high-fructose corn syrup, all of which are nutritional disasters. Apart from these bad eating habits, excessive stress and sedentary lifestyle of modern living contributes its share. Eating the right fats such omega 3 oil, olive oil, coconut oil, eating stir fried foods, eating dairy such as butter, cheese, sour cream, raw foods such as nuts or seeds, eggs (lightly cooked or raw), organic grass-fed meats, fish and limiting grains is the key to a healthy life. The bottom line is don’t worry about eating cholesterol but worry about eating the right kinds of fats!

Fats that heal and fats that kill

Do these dictums sound familiar? Eating fats makes you fat. If you’re a heart patient then you should eat a low fat diet. This is far from the truth. Fats have got a lot of bad publicity in the media without any scientific backing. Not too long ago the medical establishment considered all fats in the diet very bad for health.  But now the premise has changed- not all fats are created equal, there are fats that heal and fats that kill. Let us take a closer look!

Fats are made up of several different classes of fatty acids (an organic molecule). Naturally occurring fats are classified into three types- saturated, monounsaturated and polyunsaturated fats. Two fatty acids belonging to the class of polyunsaturated fatty acid are deemed essential for health, those are linoleic acid and alpha liolenic acid. Not all fats are essential, but these essential fatty acids are like vitamins in that they cannot be made by the body and a lack of either one of them will cause disease. Essential fatty acid deficiency is part responsible for a host of degenerative diseases such as cancer, heart disease and inflammatory ailments. In the fat phobic times that we exist, essential fatty acids are collectively the number one missing nutrient in an average person’s diet. The essential fatty acids are a component of every cell membrane, a primary source of reserve energy fuel, and the building blocks for the body numerous eicosanoids, a hormone like chemical. Eicosanoids are like power brokers of the body- they can lower blood pressure, raise body temperature, open or constrict bronchial passages, stimulate hormone production and sensitize nerve fibers. The production of these vital eicosanoids is solely dependent on dietary fat.

Fatty acids also are identified by the families to which they belong. Families use the word omega for its descriptor. Omega is used to designate unsaturated fatty acid families only. Saturated fats do not have a omega designation. The omega families consist of omega-3, omega-6 and omega-9. Omega-3 (alpha-linolenic acid) and omega-6 (linoleic acid) are essential, and have the strongest power to generate eicosanoids. Omega-9 (oleic acid) is not essential as the body can make its own. The secret to real good health is keeping a dietary balance of omega-3 and omega-6 fats, just having one without the other creates a serious harm. Indian diet today tends to be rich in omega-6 fats such as safflower, sunflower and corn oil and virtually no omega-3 fats that are obtained from flaxseed oil and cold-water fish.  To prevent an omega-6 overload, using omega-9 fats can serve as an excellent option for cooking.  Omega-9 fats are found in olive, peanut, sesame seed, almond, macadamia, hazelnut, and avocado oils.

Omega fat imbalance isn’t the only way in which dietary fats endanger us. Consumption of trans fatty acids or trans fats that do not belong to the naturally occurring fats, are by far a major health hazard. A whole lot of research has shown that trans fats causes  weight gain,  high blood sugar, increased LDL (bad cholesterol), lowered beneficial HDL (good cholesterol) and raise the overall risk of coronary artery disease.  Trans fats are produced by a man made processes called hydrogenation or partial hydrogenation. In this process liquid oils such as soybean, corn, canola, cottonseed, safflower are pumped with hydrogen to increase the degree of saturation thus making them resistance to degradation due to heat damage or oxidization. Most people still innocently believe that margarine made by the process of hydrogenation is a better substitute for butter and fall victim to heart disease. All processed food that have a long shelf life such as chips, cookies, crackers, cakes, breads, cereals, heat and serve foods, bhujia mixes, prepackaged mixes and almost all vegetable oils contain partially hydrogenated oils i.e trans fats. Further, high heat used for deep frying foods changes the molecular structure of fats no matter which oil is used. Such type of fat consumed also turns into a health threat. Thus, stir fried food is a better option. Oils from peanut and coconut can handle high heat better and can be used for stir frying.

Many believe that trans fats are equivalent to saturated fats, they are not. Trans fats do not behave like the saturated fats in the body. The popular theory that saturated fats are bad for health is simply false. We consume predominantly three types of saturated fats: stearic acid, palmitic acid, and lauric acid. It is well established that stearic acid has no effect on blood cholesterol levels. In fact, stearic acid found in high amounts in animal fat is converted to a monounsaturated fat called oleic acid by the liver. This is the same heart-healthy fat found in olive oil. Also the practice of calling animal fats saturated is wrong and misleading. None of the naturally occurring fats and oils are made up of only saturated or unsaturated but rather a mixture of various fatty acids. Ghee for example is primarily made up of 62% saturated fats, 28 % monounsaturated fat, 4% polyunsaturated fats and .02 % cholesterol and has tremendous importance in ayurvedic medicine for its healing properties.

What about raised triglyceride (fats) levels is then blood? Here the culprit is not fats but sugar or starchy foods. Sugar is the real villain, if possible completely avoid it. Sugar in the body is broken down and reassembled as fat called triglycerides. These fats narrow arteries, impair blood flow and increase risk of stroke and heart attack. Thus, the take home message- avoid  sugar and starchy foods at all cost, avoid foods with trans fats (all kinds of processed foods), do not consume fried foods and make sure the diet contains omega-3 fats and  remember ghee and coconut fat are not the enemies but our friends!

Magnesium: dear to our hearts

Quick quiz: What is the first treatment given to heart attack victims in the emergency rooms of many top, cutting-edge American hospitals? If you think it is some fancy drug with an unpronounceable name, think again. The first line of defense in such cases is a basic element of nature that every school-age child learns about in Chemistry class: Magnesium.

Magnesium touches almost every aspect of our health and is the most important mineral for the heart. Three hundred different enzymes in the body depend on magnesium for their production. Magnesium also produces and transports energy, helps transmit nerve signals, relaxes muscles, and is necessary for the synthesis of protein. Magnesium deficiency is associated with 22 different health conditions including heart disease, type II diabetes, blood clots, nerve problems, mood disorders, migraines, liver and kidney disease. Yet, most people fail to consume magnesium as much as needed. Furthermore, very few cardiologists prescribe it routinely. Is it then a wonder that heart conditions are so rampant? An organization called the International Society for the Development of Research on Magnesium (SDRM) is dedicated to Magnesium research in all branches of life science and medicine. The society’s goal is to increase awareness, collaboration and exchange of information on magnesium, and puts forth a science journal called “Magnesium Research”.

The three most important things that one needs to know about Magnesium and heart disease are:

1) Magnesium prevents muscles spasms of the heart blood vessels, which can lead to heart attack (myocardial infarction). Heart attacks cause permanent damage to the heart muscle. Intravenous magnesium given as soon as possible after a heart attack may provide the best protection in that situation. Also, magnesium’s ability to neutralize the heart-damaging effects of catecholamines (by-products of stress-induced adrenaline and cortisol) can prevent many side effects of heart attack such as arrhythmia (irregular heart rhythm). Magnesium is the primary treatment for ventricular arrhythmia and congestive heart failure (a weak heart that is unable to empty blood after each heartbeat). A severe heart rhythm disturbance called atrial fibrillation can be caused by magnesium deficiency. Angina, a heart condition characterized by chest pains due to insufficient blood flow to the heart muscle, strikes less frequently with magnesium supplementation. Magnesium deficiency is also implicated in mitral valve prolapse: a disorder in which the mitral valve fails to close off one of the heart chambers during contraction. This can be frequently heard as a heart murmur with a stethoscope. Modern medicine has no treatment for mitral valve prolapse. Finally, with magnesium the body keeps a better balance of potassium - another mineral that is vital to the heart.

2) Magnesium prevents calcium build-up in cholesterol plaque in the arteries, which can lead to clogged arteries (atherosclerosis). Magnesium supplementation prevents artery-blocking clots by not allowing platelets to clump together in the blood. Good cholesterol (HDL) goes up and bad cholesterol (LDL) goes down thanks to magnesium.

3) Magnesium prevents muscle spasms of peripheral blood vessels, which can lead to high blood pressure. Obstetricians are familiar with the use of magnesium for hypertension in women during childbirth; unfortunately cardiologists or even family doctors are unaware about the importance of magnesium in treating hypertension. With magnesium therapy, blood vessels that are constricted become relaxed, thus causing blood to flow more freely and helping to lower high blood pressure.

Almost all people who suffer from some heart ailment would benefit from magnesium tremendously. A dose of 400-1000mg divided into 2-3 parts daily helps anybody who wants to improve heart health. Several kinds of oral magnesium supplements are available. These are salts of magnesium such as magnesium oxide, magnesium orotate, and magnesium taurate. Magnesium sulphate found in magnesium oil is best for absorption through the skin (transdermal magnesium replenishment).

If magnesium is so important why hasn’t everyone heard about it? And what about doctors, whose first duty is to help patients?  Dr. Carolyn Dean, an expert on magnesium health from the United States says that “doctors generally do not learn about nutrition or nutrient supplementation in medical school because they are studying the disease, not wellness”. To make things worse, pharmaceutical companies are only interested in patentable drugs and not natural therapies that provide little profit.

Without proper supplementation, magnesium deficiency is unavoidable. Crops are grown in soil that has become deficient in magnesium due to utilization of chemical fertilizers and pesticides. The body expends most of its meager supplies of magnesium to cleanse itself of pollutants and other toxins. Perspiration and stress drain magnesium from the body. Use of drugs such as diuretics, birth control pills, insulin, corticosteroids, nicotine, antibiotics depletes magnesium even further. Processed junk food forms about 35% of the average person’s diet today, and is completely deficient of magnesium. Finally as we get older we absorb less nutrients including magnesium from food.  A diet consisting of raw unheated nuts, seeds and seed butters along with green leafy vegetables, whole grains such as buckwheat, millet, rye, oats, amaranth and quinoa are some of the sources of magnesium. A high quality mineral rich sea salt also helps.

A word of caution: excessive levels of magnesium can be harmful especially if certain kidney problems prevent the mineral from being excreted. High levels of oral magnesium supplementation can result in diarrhea and interference with calcium absorption. Individuals with kidney disease must take magnesium supplements under medical supervision. Some important drugs that have interactions with magnesium are diuretics, tetracycline antibiotics and anti-cancer drugs. Blood tests are the best way to determine the need for magnesium.

Thyroid: the wonder gland

Is this you? You are always tired, even without too much exertion. Perhaps you are prone to frequent infections that seem to last forever. Or maybe you often feel depressed for no meaningful reason. Your sex drive is minimal or non-existent. Your blood tests show high cholesterol. You suffer from multiple allergies, diabetes or arthritis. You are troubled by dry skin, rough hair or brittle nails.  If you are a woman, pre-menstrual syndrome and/or painful periods is something you have resigned yourself to. If some or all of the above apply to you, the common cause could be related to the functioning of your thyroid: a butterfly shaped gland situated in the front of the throat below the Adam’s apple in men, and the corresponding area in women.   

The thyroid gland is responsible for producing thyroid hormone. This critical hormone controls metabolism: the process by which the food we eat is transformed into energy. Every organ, every tissue, every cell in the body is affected by this hormone; remove the thyroid gland and all metabolic activity is dramatically reduced. Thyroid regulates the rate at which the body utilizes oxygen, controls the rate at which various organs function and the speed with which the body utilizes food. It also functions as a thermostat responsible for production of much of the body’s heat.

There are several kinds of thyroid diseases:  Hypothyroidism (low thyroid function), Hyperthyroidism (high thyroid function), Goiter (enlargement of thyroid gland), Hashimoto’s Thyroiditis (autoimmune disease) and Thyroid Cancer. Of these, Hypothyroidism is by far the most common, and has the most deleterious effects on its unfortunate victims.

Low thyroid is so severely under-diagnosed that it can be called an undeclared epidemic. Research in the United States has shown about 40% of that country’s population is hypothyroid.  To quote Dr. Richard Shames, MD, a world-renowned expert on the thyroid gland, even when Hypothyroidism is diagnosed, it often either goes untreated, or is not treated optimally. To add to this conundrum, current laboratory tests routinely fail to flag this deficiency even when the patient shows clear symptoms. The range of symptoms is broad, contradictory and often very confusing to both patients and doctors (listed below).

Luckily, a simple test that can be done at home is remarkably effective in detecting this condition. For five consecutive days, take your body temperature in the armpit upon waking up, but before doing any activity or movement. This test is called the “basal temperature test”. The average of the five readings should lie within the normal range of 97.8 to 98.2 Fahrenheit. A lower reading strongly suggests low thyroid function. Men and post-menopausal women can do the test anytime, but pre-menopausal women should do it after the 2^nd or 3^rd day of the menstrual period.

Treating Hypothyroidism is straightforward: one simply takes the hormone. This can be done effectively, inexpensively and safely. There are actually several kinds of thyroid hormones:  T4 (the storage hormone), T3 (the active, energy-giving hormone), T2 (has an important role in metabolism), T1 (widely believed to affect brain function), and Calcitonin (an hormone which keeps the calcium in your bones). Most of today’s doctors, upon reaching a diagnosis of hypothyroidism, prescribe a synthetically manufactured form of thyroid (Synthroid, Levoxyl) that only contains the T4 component. This is incomplete as the other vital components of the thyroid hormones are missed. Natural or Desiccated Thyroid, which is derived from the desiccated thyroid gland of some animal, provides a far superior alternative. It contains the same hormones that your own thyroid would produce (T4, T3, T2, T1 and Calcitonin), and works better in treating the broad range of symptoms. It should be noted that thyroid therapy does not produce instantaneous results. Most symptoms will subside between one and two months after the onset of therapy. The proper starting dosage will vary with age and size of the patient, but a rule of thumb for adults is to start with 1 “grain” (60 mg) and increase by an equal amount every two weeks till the symptoms are eliminated.

The following are the symptoms of Hypothyroidism. Patients may see only some of these:

Fatigue

Decreased sex drive

Candida (yeast infection)

Dry skin

Premature aging

Infertility

Constipation

Premenstrual syndrome

Frequent and prolonged infections

Hypertension

Headaches

Brittle nails

Birth defects

Mental disorders

Endometriosis

Diabetes

Multiple sclerosis

Memory impairment

Menstrual problems

Cancer

Nervousness

Heart attack and stroke

Hair loss

High cholesterol

Intolerance to heat

Nutritional imbalance

Muscle weakness

Low immune system

Overweight

Arthritis/gout

Low blood pressure

Depression

Osteoporosis

Joint/muscle pain

Heart palpitations

Cystic breasts/ovaries

Chronic fatigue

Intolerance to cold

Hyperinsulinemia

Medium-chain triglycerides (MCT)

Medium chain triglycerides differ from triglycerides found in the blood serum. The triglycerides found in blood are long carbon chain fatty acids and are not metabolized by the body very well. Thus these triglycerides accumulate in the blood and fat cells that are harmful for health. But medium chain triglycerides (MCT) have a shorter carbon chain and behave entirely in a different manner. MCT is absorbed rapidly by the body and gets transported to the liver, for energy production. MCT does not get rancid, does not accumulate in blood, fat cells and do not get deposited on the abdomen or hips.

Effective for:

• Cancer therapy
• Cholesterol gall stones
• Cirrhosis
• Cystic fibrosis management
• Digestive disorders
• Epilepsy
• Weight loss

Supplements: MCT oil is the most common and versatile supplemental form available both as capsules and liquid form.

Recommended Dose:

Daily dosage 1 teaspoon or five 100 mg capsules taken with meals

Side effects and precautions:

High dosage can result in diarrhea and nausea

Omega 6 and Gamma-linolenic acid (GLA)

In an average person's diet today there is an over consumption of omega-6 fats and this is a significant cause for premature aging, arthritis, cancer, heart disease and other illnesses. Yet members of omega-6 fats are vital for life. Only these fats can convert themselves to gamma-linolenic acid (GLA). GLA is needed for production of eicosanoids, prostagladins and is the most natural therapy to fend off premature aging, allergies and other degenerative illnesses. An enzyme called delta-6-desaturase is needed to convert omega-6 fats to GLA which many of us lack and the older we grow we lose this enzyme. The enzyme is built from vitamin c, vitamin B6, vitamin B3, zinc and magnesium.

GLA Effective for:

• Arthritis
• Cancer
• Diabetic complications
• Dry skin
• e.coli bacterial infections
• Healthy skin
• High cholesterol
• Immune weakness
• Multiple sclerois
• Obesity
• Pre menstrual syndrome
• Schizophrenia

Supplements: A good source of GLA is evening primrose oil or borage oil. GLA is also found in black currant seeds.

Recommended Dose:

• 240 mg of GLA daily
• 270 mg of GLA for brittle nails, dry eyes, dry mouth
• 300 mg to 500 mg for eczema
• 400 mg of GLA daily for lowering blood cholesterol, diabetic complications
• 1400 mg  of GLA (taken along with Omega 3) for rheumatoid arthritis

Omega-3

Omega-3 is one of the two essential fatty acids vital for good health. Three specific fatty acids are found in omega-3: alpha-liolenic acid, eicosapentaenoic (EPA) and docosahexanoic acid (DHA). Best dietary sources of omega-3 are fish and fish oil, flaxseed oil, canola oil, chia seeds, soyabean oil, walnut oil, eggs from flaxmeal fed hens. Flaxseed oil is an important source of alpha linolenic acid. To a lesser extent canola and walnut oils also provide alpha linolenic acid. For EPA and DHA, cold-water fish and fish oil are by far the best source. 

EPA and DHA are generally considered together but each alone also has its benefits. EPA demonstrated stronger anti-inflammatory actions. DHA seems to be more important for brain health particularly brain and eye development in infants. Supplements of EPA should be restricted during infancy as it may suppress the action of other essential fatty acids. Mother’s milk is rich in DHA. DHA alone may improve schizophrenia treatment and lower triglycerides. 

Effective for: 

• Acne 
• Angina 
• Arrhythmia 
• Arthritis 
• Asthma 
• Chronic fatigue syndrome 
• Diabetes 
• Eczema 
• High blood pressure 
• Inflammatory bowel disease: Colitis, Chron’s disease 
• Kidney disease: nephritis, lupus nephritis, glomerulonephritis 
• Lowers triglycerides 
• Lupus 
• Mood disorders 
• Multiple sclerosis 
• Scleroderma 
• Thrombocytopenia 
• Treating cancer 

Supplements: 

As supplementation fish oil provides the best source of EPA and DHA. Flaxseed oil can also be taken but the body has to convert the flaxseed fatty acid to EPA and DHA which may take weeks. EPA and DHA are extremely unstable and prone to degradation, to safe guard against this vitamin E should also be taken (400 IU). 

Recommended Dose: 

• Pregnant mothers 1000 mg of DHA per day along with one teaspoon flaxseed oil daily 
• For high blood pressure a minimum of 2gms daily
• Lowering triglyceride a minimum of 1gm each EPA and DHA daily, also upto 10 gms of DHA alone 
• Therapeutic doses for certain conditions can be up to 10 gms 

Side effects and precautions: 

Omega-3 is completely safe even in extremely large doses

Acetyl L-carnitine

Acetyl L-cartinine is a derivative of the amino acid carnitine. Acetyl L-cartinine is produced naturally in the body and vigorous exercise aids the body in making Acetyl L-cartinine from carnitine. Acetyl L-cartinine is involved in carbohydrate and protein metabolism and in the transport of fats to a cell organelle called the mitochondria. Acetyl L-cartinine is better absorbed and probably more active than plain carnitine, it is the most studied compound for its anti aging effects. Total brain levels of Acetyl L-cartinine and carnitine decline with age. 

Effective for: 

• Accelerates recovery from stroke
• Chronic fatigue syndrome 
• Limits damage caused by oxygen starvation 
• Protects against oxidative stress 
• Senile dementia 
• Slows the progression of Alzheimer’s 
• Strengthening the immune system 

Supplements: 

It is beneficial to take Acetyl L-cartinine along with carnitine. 

Recommended Dose: 

• 500-1000 mg daily to improve mental and physical performance 
• 1500-3000 mg daily for immune enhancement 

Side effects and precautions: 

• Don’t take Acetyl L-cartinine in the evening as it may interfere with sleep. 
• People with epilepsy should use it with extreme caution.

Carnitine

Carnitine is not an amino acid in the strictest sense but its chemical structure is similar to an amino acid, thus it is usually considered as one. Carnitine is a substance related to the B vitamins. Carnitine is required in the body to convert fat into energy. This is a major source of energy for the muscle. Carnitine also enhances the effectiveness of antioxidants vitamin E and C. 

Effective for: 

• Aids in weight loss 
• Burn body fat 
• Chronic fatigue syndrome 
• For energy and endurance 
• Improve sperm motility 
• Lessens risk of heart disorders (Cardiomyopathy) 
• Lower blood triglyceride levels 
• Prevention of fatty buildup in heart and liver 
• Prevention of muscle atrophy 

Supplements: 

Supplement of carnitine is available in different forms including D-carnitine, L-carnitine and DL-carnitine. DL-carnitine is not recommended as it may cause toxicity. 

Recommended Dose: 

• For preventive purposes 500mg -1 gm daily 
• For heart problems 1-2 gms daily 

Side effects and precautions:

If taking heart medication a less dosage may be required that must be taken under medical supervision, a consultation of nutritionally aware cardiologist should be consulted

Histidine

Histidine is an essential amino acid that plays a role in the growth and repair of tissues, maintenance of the myelin sheaths that protect nerve cells and production of red and white blood cells. The body gets all the histidine it requires by synthesizing it. 

Effective for: 

• Aids in removing heavy metals from body 
• Lowers blood pressure 
• Protection from radiation damage 
• Reduce inflammation 

Supplements: 

• Most of the body’s minimal requirement of histidine is obtained through food. 

Recommended Dose: 

• Consult a nutritionally oriented physician for dosage. 

Side effects and precautions: 

• Histidine can aggravate allergies. 
• Histidine supplements might increase blood pressure. 

Branched chain amino acids: Valine, Leucine, isoleucine

Amino acids valine, leucine and isoleucine are the muscle sparing amino acids also know as the branched chain amino acids. These amino acids preserve the muscles and all other tissue (except bones and fat in the body) from constant breakdown due to metabolism. The body regenerates tissue using these branched chained amino acids as the building blocks for new protein.

Effective for: 

For wasting disease such as-

• AIDS 
• Cancer 
• End stage kidney failure 
• Critically ill patients 

Supplements: 

A therapeutic dose of the branched chained amino acid is best taken along with L-glutamine. 

Recommended Dose: 

• 4-5 gm valine 
• 3-4 grams leucine 
• 2-3 grams isoleucine 
• 4-6 grams L-glutamine

Tryptophan

Tryptophan is an essential amino acid and is necessary for he production of vitamin B5 and is used by the brain to make a neurotransmitter known as serotonin. Sufficient amounts of vitamin B6 and C, folate and magnesium are necessary for the formation of tryptophan in the body. The best dietary source of tryptophan include brown rice, cottage cheese, meat, peanuts and soy protein.

Effective for:

• Alcohol addiction 
• Attention deficit disorder 
• Chronic fatigue syndrome 
• Depression 
• Eating disorders- bulimia 
• Fibromyalgia 
• Hyperactivity 
• Insomnia 
• Migraine 
• Obsessive compulsive disorder 
• Pain syndrome 
• Premenstrual anxiety 
• Reduce appetite for weight control 
• Schizophrenia 
• Seasonal affective disorder 
• Sleep paralysis 
• Soothes anxiety 
• Stabilize moods 
• Tourette’s syndrome 

Supplements:
Two version of tryptophan are available, the natural amino acid L-tryptophan and 5-hydroxy tryptophan. 

Recommended Dose:

• Tryptophan supplements must be taken before meals and before going to bed but if daytime anxiety or depression prevails can be take during the day. 
• 2-4 gm of L-tryptophan daily 
• 300-400 mg of 5-hydroxy tryptophan 

Side effects and precautions:

Although tryptophan is safe, over the counter Tryptophan supplements are banned in the United States. A prescription can be obtained from a doctor. Research has proven this was due to a contaminant found in a batch of products containing L-tryptophan. This occurred in the year 1989 and contaminant caused a blood disorder called eosinophilila myalgia syndrome.

Taurine

The amino acid taurine is found in high concentrations in the heart muscle, white blood cells, skeletal muscle and central nervous system. Taurine is a building block for all the other amino acids. Taurine polices the cell membrane keeping potassium and magnesium inside the cell and keeping excess sodium out. Taurine is a key component of bile that is needed for fat digestion. Taurine also has a protective effect on the brain. Taurine concentration is four times greater in the brains of children than adults. 

Effective for:

• Arrhythmia 
• Asthma 
• Atherosclerosis 
• Congestive heart failure 
• Fluid retention 
• Helps in fat metabolism for people without gall bladder, liver problems, cystic fibrosis 
• High blood pressure 
• Macular degeneration 
• Seizure disorders 
• Stabilizes blood sugar in type I and type II diabetes 
• Strengthens immune system 

Supplements:

Taurine is manufactured in the body but a possibility of deficiency can exist especially if the diet lacks shellfish, egg yolks, and animal meats. Estrogen replacement therapy and chemotherapy or lack of beneficial bacteria in the intestine block taurine production in the body. 

Recommended Dose:

• 1-3 gms daily 
• Therapeutic dose 1.5-4 gms daily 

Side effects and precautions:

• People with ulcers should not take taurine as it increases the secretion of stomach acid. 
• Ingestion of high concentration of taurine can cause loose stools.

Glutathione, N-acetyl cysteine (NAC)

Glutathione is grouped as an amino acid but is not technically one. Glutathione is a tripeptide and the body produces it from amino acid cysteine, glutamic acid and glycine. Glutathione is a very powerful antioxidant and is produced in the liver. Large stores of glutathione are found in the liver where it detoxifies harmful compounds. Glutathione is also found in the lungs and intestinal tracts. Glutathione is needed for carbohydrate metabolism and appears to exert anti aging effects aiding in the breakdown of oxidized fats that may contribute to atherosclerosis. A wide spectrum of illnesses rises and falls directly with the amount of glutathione in the body. For most of the major diseases the lack of glutathione is one of the cause. 

Effective for: 

• AIDS 
• Reduce body fat 
• Improves cholesterol ratio 
• Fighting cancer 
• Reverses blood clotting inside blood vessels 
• Detoxification – toxic metals. Certain drug overdose 
• Hypertension 
• Anti aging effects 
• Congestive heart disease 
• Brings down levels of lipoprotein(a) 
• Asthma 
• Pulmonary fibrosis 
• Adult respiratory distress 
• Inflammatory bowel disease-colitis, crohn’s disease 
• Women’s hair loss due to sulfur deficiency 

Supplements:

Supplements of glutathione is expensive and the effectiveness of oral formulas is questionable. N- acetyl cysteine (NAC) a form of the amnio acid cysteine raises glutathione levels in the body. 

Recommended Dose: 

To create an optimal blood level of glutathione the following supplements are necessary 

• 3000 mg N- acetyl cysteine 
• 300 mg Lipoic acid 
• 300 mcg Selenium 
• 100 mg Riboflavin 
• 200 mg Pyridoxine 
• 3000 mg L-glutamine

Methionine

Methionine is an essential amino acid containing sulfur. Methionine reaches its full clinical potential once the body converts it to s-adenosyl methionine (SAM). This amino acid belongs to the class of compounds called “methyl donors” where in a methyl group (containing carbon and hydrogen atoms) are donated to other molecules. This process is called methylation which is one of the ways the body protects itself from damage on the cellular level. Methyl donors help protect against cancer, heart disease, neurological disorders and many age related problems and facilitate the manufacture of DNA and brain neurotransmitters. 

Effective for: 

• Depression
• Hepatitis 
• Cirrhosis 
• Osteoarthritis 
• Parkinson’s disease 
• Fibromyalgia 
• Chronic fatigue 

Supplements: 

• Most of the people do not need to take methionine supplements, possible exceptions are strict vegetarians who take no animal products. 
• For anyone taking methionine supplements it would help to add cysteine, taurine, Vitamin B6 and folic acid. 

Recommended Dose: 

• For depression 800-1600 mg per day 
• For liver disease (hepatitis or cirrhosis) 1600 mg daily 
• For fibromyalgia 1 gm a day

Side effects and precautions: 

• A small number of people may experience nausea and gastrointestinal disturbance when taking high doses. 
• Consult a doctor if suffering from manic-depressive disorder before taking s-adenosyl methionine supplement.

GABA (Gamma-amino butyric acid)

GABA (gamma-amino butyric acid) is an amino acid that acts as a neurotransmitter in the central nervous system. GABA is formed in the body from another amino acid, glutamic acid. GABA is essential for brain metabolism, its function is to decrease neuron activity and inhibit nerve cells from overfiring. Tranquilizers drugs like valium mimic GABA function, but GABA is a natural safe tranquilizer that can be used without the fear of addiction. 

Effective for: 

• Anxiety 
• Depression 
• Epilepsy (seizure control) 

Supplements: 

The body can make adequate GABA with the help of Vitamin B6 and zinc supplements. 

Recommended Dose: 

• For anxiety, irritability a dose of 500 mg to 4 gms a day. 
• For large amounts in case of seizure and depression a doctor has to be consulted. 

Side effects and precautions: 

Too much GABA can cause increased anxiety, shortness of breath, numbness around mouth, tingling in the extremities.

Tyrosine

Tyrosine is important for overall metabolism, and involved in the metabolism of phenylalanine. Tyrosine is a precursor of adrenaline and neurotransmitters norepinephrine and dopamine, therefore this amino acid works very well against depression. Tyrosine plays an important role in the function of thyroid hormone, it attaches to iodine atoms to form active thyroid hormones. 

Effective for: 

• Depression 

In conjecture with tryptophan: 

• Hypothyroidism 
• Attention deficit/ hyperactivity disorder 
• Parkinson’s disease 
• Withdraw from cocaine addiction 

Supplements: 

A form of tyrosine know as acetyl L-tyrosine is the most effective for treatment of depression. 

Recommended Dose: 

• High doses of tyrosine must be taken under doctor’s supervision. 
• Doses of 600-2000 mg against depression on empty stomach with vitamin B6 and vitamin C 

Side effects and precautions: 

• Tyrosine is capable of raising the blood pressure or pulse rate and has to be taken under doctor’s supervision.
• Persons taking monoamine oxidase (MAO) inhibitors , or peple suffering from migraine, melanoma or gliobastoma multiforme must not take tyrosine.

Phenylalanine

Phenylalanine is an essential amino acid. Once inside the body phenylalanine is converted to another amino acid tyrosine, which in turn is used to synthesize two key neurotransmitters that promote alertness. 

Effective for: 

• Depression 
• Aid in memory and learning 
• Suppress appetite 
• Caffeine withdrawal 
• Pain relief 
• Vitiligo 
• Multiple sclerosis 
• Parkinson’s disease 

Supplements: 

• Phenylalanine is available in three forms- L-phenylalanine, D-phenylalanine and DL-phenylalanine. The L-phenylalanine is the natural form. 

Recommended Dose: 

• For depression, fatigue or pain 250-1000 mg before mealtime 
• For appetite suppression 250-1000 mg before mealtime, if this does not work use equal amounts of tyrosine supplement. 

Side effects and precautions: 

• Phenylalanine is capable of raising the blood pressure or pulse rate and has to be taken under doctor's supervision. 
• People with phenylketonuria, tardive dyskinesia, skin cancer and brain cancer (gliobastoma multiforme) should avoid taking phenylalanine completely.

Lysine

Lysine is one if the eight essential amino acids that the body cannot manufacture on its own. Lysine is required for proper growth and bone development in children; it helps in calcium absorption and maintains a proper nitrogen balance in adults. Lysine helps to build muscle protein and aids in production of antibodies, hormones and enzyme. Most people consume all the lysine they need from red meats, chicken, turkey and other animal proteins. Vegetarian and low fat dieters may not get enough lysine through their diet. 

Effective for: 

• Preventing osteoporosis 
• Preventing cataracts 
• Preserving muscle tissue 
• Recuperate from stress 
• Cold sores 
• Fighting herpes virus 
• Immune strength 
• Reversing heart disease 

Recommended Dose: 

• Most do not need to take lysine supplement, supplements need be considered by vegetarians and low fat dieters. 
• For suppressing herpes 1-2 gm daily.

Glutamine

Glutamine is the most abundant free amino acid found in the muscles of the body. Many plant and animal substances contain glutamine bit is easily destroyed by cooking, Glutamine can readily pass the blood brain barrier and is know as brain fuel. Glutamine maintains the structural integrity of the intestine. Glutamine is unique among other amino acids as it carries not one but two atoms of nitrogen, therefore it play a role of nitrogen shuttle taking it from the area where it can be spared to areas where it is needed the most. The medicinal value of glutamine is tremendous as highlighted below. 

Effective for: 

• Arthritis 
• Autoimmune disease 
• Intestinal disorder 
• Inflammatory bowel condition 
• Peptic ulcers 
• Fibrosis 
• Connective tissue disease: Polymyositis, scleroderma 
• Tissue damage from chemo or radiation therapy to treat cancer 
• Recovery from surgery 
• Exercise recovery 
• Enhance mental function 
• Developmental disabilities 
• Epilepsy 
• Fatigue 
• Impotence 
• Depression 
• Schizophernia 
• Senility 
• Decreases sugar and alcohol cravings 
• Fatty liver 
• Cirrhosis 
• Obesity 

Supplements: 

Powered L-glutamine is the easiest and the most economical way to take this amino acid. 

Recommended Dose: 

• 2-3 gms to counter act cravings for sugar or alcohol 
• 5 gms daily for maximizing gains from weight lifiting program
• 40 gms daily for inflammatory bowel syndrome 

Side effects and precautions: 

• Glutamine dosages are very safe. 
• For treatment of liver cirrhosis glutamine should be use with caution where liver is about to fail as it cannot handle glutamine.

Arginine

Arginine, an amino acid, is a precursor for a blood compound called nitric oxide. Nitric oxide is responsible for regulating blood flow, immune function, liver function, nerve communication, blood clotting and sexual arousal. Despite the benefits of Nitric oxide, it is a free radical and capable of inflicting oxidative damage. Other than being a precursor for nitric oxide Arginine is essential for several processes in the body, it is important muscle metabolism, it stimulates the pancreas to release insulin and assists in the release of growth hormones. Arginine is also a component of collagen and aids in building new bone and tendon cells. 

Effective for: 

• Muscle preservation 
• Enhances immune function- Steps up activity of natural killer cells increases the weight of thymus gland where immune function originates, strengthen neutrophils (bacteria killing cells) 
• Male sexual health- Erectile dysfunction, sperm production 
• Wound healing 
• Healing fractures 
• Osteoporosis prevention 
• Reye’s syndrome 
• Lowers LDL cholesterol 
• Coronary heart disease 
• Poor leg circulation 
• High blood pressure 
• Congestive heart failure 

Recommended Dose:

• 1,500 mg- 4gm for wound healing, immune system support, restore sexual response 
• 15 gms as part of cardiovascular therapy 

Side effects and precautions: 

• To avoid arginine’s risk of promoting free radical oxidation, supplementation should be taken with antioxidants such as co enzyme Q10 and alpha lipoic acid. 
• Arginine should be taken cautiously by people who have arthritis, active infection, infection of viral herpes (these viruses feed on arginine) 
• Children under 18 should not be given multigram doses for extended period of time. 

Coenzyme Q10

Coenzyme Q10 is a vitamin like substance found in all parts of the body. Coenzyme Q10 plays a critical role in the production of energy in every cell of the body and is a very powerful antioxidant. The body’s production of Coenzyme Q10 peaks at around twenty years of age and declines to 60% below the mark by the time one is eighty years old. It aids circulation, stimulates the immune system, increases tissue oxygenation and has vital anti aging effects. Coenzyme Q10 is vital for heart function. Heart muscle contains twice the amount of Coenzyme Q10 than any other organ or tissue in the body. Coenzyme Q10 is remarkable in treating and preventing many heart aliments. People with heart disease have 25% less Coenzyme Q10 than their healthy counterparts. 

Effective for: 

• Periodontal disease 
• High blood pressure 
• Obesity 
• Diabetes 
• Anti aging 
• Cardiomyopathy 
• Atherosclerosis 
• Lowering bad cholesterol 
• Cancer 
• Schizophernia 
• Alzheimers 
• Candidiasis 
• Multiple Sclerosis 
• Ulcers 
• For low sperm count 
• Preventing miscarriages 
• Tinnitus 
• Muscular dystrophy 
• Huntington’s disease 
• Fatigue 

Recommended Dose: 

• 90 mg bare minimum therapeutic dose daily 
• Cancer 200-400 mg daily 

Side effects and precautions: 

Be careful while buying Coenzyme Q10 as not all products offer it in its purest form. Its natural color is dark bright yellow to orange. Pure Coenzyme Q10 is perishable and deteriorates at high temperatures (115 F). Coenzyme Q10 product containing Vitamin E in a small amount helps preserve it.

Bioflavonoids

Bioflavonoids are sometimes referred to as vitamin P, an abundant group of pigments that color many of the flowers, leaves and stem. Bioflavonoids are not manufactured by the body, so they must be supplied through the diet. Bioflavonoids are essential for the absorption of vitamin C and the two should be taken together. There are many different bioflavonoids including, citrin, eriodictyol, flavones, hespertin, hesperidin, quercetin, quercetrin and rutin. Citrus fruits contain some of the nature’s bioflavonoids, other plants include Ginkgo biloba, Hawthorn berry, Bilberry. 

Effective for: 

• Relieves pain, bumps and bruises due to athletic injuries 
• Reduce pain 
• Antibacterial effect 
• Promote circulation 
• Stimulate bile production 
• Lowers cholesterol 

Quercetin: Quercetin is a powerful antioxidant and helps as a curative and preventative measure for a wide variety of diseases, therefore it is often known as the “king of flavonoids”.
Effective for: 

• Allergies 
• Inflammation 
• Heart disease- helps in lowering bad cholesterol, safeguards LDL cholesterol against oxidation 
• For cancer prevention as well as a therapy

Recommended Dose: 

• For arthritis, allergies and inflammation a divided dose of 600-1200 mg twice a day on empty stomach 
• For prevention of heart disease and cancer 300-600 mg daily 
• For treatment of aggressive cancer 1500 mg daily

Pycnogenol and grape seed extract:A powerful antioxidant that neutralizes a wide range of free radicals in the body
 Effective for: 

• Strengthen blood capillaries therefore preventing hardening of arteries 
• Varicose veins 
• Improves blood flow to brain 
• Heals bleeding gums 
• Curbs heavy menstrual flow 

Recommended Dose: 

• For allergies and most of the mentioned afflictions 50-300 mg daily 
• To stop bleeding gums or heavy menstrual flow 1000mg three times a day. 

Side effects and precautions: 

A very high dose may cause diarrhea. 

Vitamin K

Vitamin K is a fat soluble vitamin that is least known amongst all nutrients. Vitamin K plays a very important role in bone formation and repair. Vitamin K is needed for the production of prothrombin that is necessary for blood clotting. Most of the body’s supply of Vitamin K is produced by the beneficial intestinal bacteria.
Loss of Vitamin K in the body due to:

• Use of blood thinning drugs (eg warfarin) 
• Use of antibiotics 
• Chemotherapy 
• Gastrointestinal problems 

Effective for:

• Osteoporosis 
• Fighting cancer (along with vitamin C) 
• Alleviates pregnancy related nausea and vomiting (along with vitamin C) 
• For expectant mothers to prevent bleeding disorder in their newborns (hemorrhagic disease) 

Recommended Dose:

• Women- 100 mcg daily

Side effects and precautions:
Do not start taking vitamin K if taking blood thinner drugs as this can cause blood clots. Consult the doctor first if taking blood thinner drugs. A dose up to 500 mcg is perfectly safe.

Vitamin E

Vitamin E is a powerful antioxidant involved in the prevention of cancer and cardiovascular disease. It improves circulation and is vital for tissue repair. Vitamin E protects other fat soluble vitamins from destruction by oxygen and helps in utilization of vitamin A.
Signs of deficiency:

• Infertility 
• Menstrual problems 
• Neuromuscular impairments 
• Shortened red blood cell lifespan 
• Spontaneous abortion 
• Uterine degeneration 

Effective for:

• Coronary heart disease 
• Reduces LDL cholesterol 
• Reduces triglycerides 
• Diabetes- improves sugar metabolism, reduces tissue damage due to high blood sugar 
• Protects health of the nervous system 
• An antioxidant that helps in prevention of cancer formation 
• Treatment of tardive dyskinesia 
• Prevent deterioration of alzheimers 
• Substantially reduces risk of cancer in smokers 
• Promotes sperm motility 
• Lung disease 
• Arthritis 
• Promotes normal blood clotting and healing, reduces scar form wounds 
• Helps combat free radical damage behind certain eye disease eg cataract, macular degeneration Menopausal symptoms 
• Fibrocystic disease of the breast 
• Immune weakness 
• Blood disorders 

Supplements:
Several forms exist, d-alphatocopherol is very potent. Natural mixed tocopherols-alpha-tocopherol, beta- tocopherol, gamma- tocopherol, delta- tocopherol reproduces how vitamin E occurs in nature. The body needs Zinc for proper utilization of vitamin E
Recommended Dose:

• 400-1200 IU 
• Heart conditions- 1200 IU 

Side effects and precautions:
Doses of vitamin E up to 3,200 IU per day is very safe. If dosage not built up gradually can prompt slight increase in blood pressure in those who have hypertension.

Vitamin D

Vitamin D is unique as it is the only nutritional necessity that actually functions as a hormone in its active form- vitamin D3. Independent of diet the skin manufactures vitamin D after little exposure to direct sun light. For darker skinned people less vitamin D will be produced to sunlight. Vegetarians and followers of low fat diet at are risk of deficiency as fat is required absorption.

Signs of deficiency:

• Rickets in children 
• Osteomalacia in adults 

Effective for:

• Bone disorder-bone thinning and osteoporosis 
• Psoriasis 
• Bowel ailments-Colitis and Chron’s disease 
• Multiple Sclerosis 
• Diabetes 
• High blood pressure 
• Arthritis 
• Cancer 

Recommended Dose:

• Exposing face or arms to outdoor sunlight twenty minutes a day for four months a year meets the body’s requirement. 
• 400-800 IU for those with vitamin D deficiency or related health problems (Elderly, women, shift workers, low fat dieters, vegetarians, dark complexioned people, people who stay indoors) 

Side effects and precautions:

• Too much of Vitamin D increases the amount of calcium in blood, this is harmful to the body. Excess calcium seeps into walls of blood vessel to form artery blocking plaques. 
• Toxicity may result from taking 65,000 IU of vitamin D over a period of two years.

Vitamin C

Vitamin C is one of the most powerful antioxidant known. Almost every medical problem has a vitamin C based solution, documented by a vast amount of scientific evidence. The right amount of dosage of vitamin C is the key to either preventing or curing the illness. 

Loss of vitamin c in body due to: 

• Consumption of alcohol 
• Use of oral contraceptives 
• Use of analgesics, antidepressants and anticoagulants 
• Smoking 

Signs of deficiency: 

• Scurvy 
• Increased susceptibility to infection 
• Poor digestion 
• Prolonged wound healing 

Effective for: 

• Viral and bacterial infections 
• Asthma 
• Allergies 
• Cancer 
• Prevents LDL cholesterol buildup 
• Raises the level of HDL cholesterol 
• Helps during stress (physical and emotional) 
• Obesity 
• Gout 
• Gallstomes 
• Prevent cataracts 
• Reduces risk of glaucoma 
• Helps overcome drug addiction 

Recommended Dose: 

• For general health 500 mg daily 
• 1000 mg daily for treating specific illness 

Side effects and precautions: 

• The amount of Vitamin C tolerance by the body can be tested by increasing the dose till diarrhea is induced (only a temporary phase).
• Large doses are safe. When taking large doses divide the dose. 
• When taking large doses of vitamin C do not stop taking abruptly but taper the dose down gradually.
• Take bioflavonois, digestive enzymes and magnesium for better utilization of vitamin C by the body.

Iron

Iron is a double edged sword in nutrition, it is vital for a healthy body but an excess of iron is implicated in heart disease and cancer. The most important function of iron in the body is for the production of hemoglobin, myoglobin and  oxygenation of red blood cells. Iron is also required for a healthy immune system. 

Loss of iron body due to: 

• Menstruation 
• Taking asprin or nonsteroidal anti-inflammatory medicine 
• Consumption of high carbohydrate or high fiber diet 

Signs of deficiency: 

• Anemia 
• Fatigue 
• Weakened immune system 
• Lower body temperature 
• Reduced output of thyroid hormone 

Effective for: 

• Anemia 

Supplements: 

Two kinds of iron exist- 

• Heme iron which is a natural, organic and biologically form  found in red meat, chicken and fish. Heme iron is absorbed by the body with no surplus accumulates. 
• Non heme iron which is a synthetic inorganic form that should to be avoided. It is found in most iron supplemented and fortified foods. Higher accumulation of non heme iron leads to increased risk of heart disease and cancer. 
• Iron absorption can be enhanced by taking vitamin A and C. 

Side effects and precautions: 

To be safe it is best to go to a doctor for a blood test to check iron levels. Ordinary hemoglobin count will let you know if you are anemic but not deficient. but the best test is serum ferritin test which measures how much of the mineral is stored in the body.

Vitamin B complex

The members of the B complex family are B1 (thiamin), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), folic acid, B12 (cobalamin), pantothenic acid and biotin. The B complex members exist together in nature and are responsible for producing energy by extracting fuel from carbohydrates, protein and fats from the food.

Vitamin B1 (thiamin):
Signs of deficiency:
· Beriberi disease
Effective for:
· Heart disease
· Learning disabilities
· Emotional disturbances
· Prevention of alzheimers
· Neural disorders
· Pain relief
· Lead poisoning
Recommended Dose:
· 50-100 mg daily


Vitamin B2 (riboflavin):

Riboflavin speeds up conversion of vitamin B6 to its active form. Involved in regenerating glutathione, a important antioxidant. Lack of riboflavin Impairs the body’s absorption of iron and weakens the thyroid gland function.

Signs of deficiency:
· Cracks at the corner of the mouth
· Difficult in adjusting to darkness or bright lights
Effective for:
· Minimizes respiratory injuries from various toxins
· Limits cell damage induced by stroke
· Improves the treatment of sickle cell anemia
Recommended Dose:
· 25-50 mg daily for general health


Vitamin B3 (niacin):

Vitamin B3 is critical for energy production and well-being. Vitamin B3 is important for heart health and optimal circulation. Needed for amino aid metabolism. Vitamin B3 comes in two different form niacin and niacinamide, both these meet the body’s requirement of Vitamin B3 but their therapeutic powers differ.

Niacin effective for:
· Reduces level of LDL cholesterol and raises level of HDL cholesterol
· Helps reduce the level of triglycerides
· Reverses schizophrenia
Niacinamide effective for:
· Reduces dose of insulin needed for type I diabetics.
· Diminishes osteoarthritis pain and improves joint mobility
· Gentle sedative effect useful in treating anxiety, depression, attention deficit disorder, alcoholism
Recommended Dose:
· 100 mg daily for general health
· start with 100 mg with a gradual increase to 1000mg for therapeutic benefits under doctors supervision.
Side effects and precautions:

Niacin induces an “niacin flush” characterized by a tingling, itching warmth that flows over the skin. This is due to histamine release triggered by niacin which is harmless and lessens day by day as the body gets used to it. Niacin moderately raises blood sugar in diabetics. Consult doctor if using vasodilator drugs.

Vitamin B6 (pyridoxine):

Vitamin B6 is involved in several biochemical reactions essential to sustaining life. It is the most frequently observed vitamin deficiency. Pyridoxine affects both physical and mental health.

Effective for:
· Reduces glycosylated hemoglobin (an indicator of diabetes related cell damage) in diabetics. Helps control blood sugar, helps prevent diabetic retinopathy
· Protects cardiovascular health, reduces level of homocysteine (heart disease risk factor), acts as a diuretic and lowers high blood pressure
· Critical for natural defense against infections
· Plays an integral role in maintaining a balance of female hormones
· Relieves pregnancy related nausea, decreases risk of gestational diabetes and preeclampsia
· Helps against uterine fibroids, endometriosis and fibrocystic breast disease
· Fights candidiasis
· Prevents kidney stones
· In treatment of epilepsy, depression, attention deficit disorder, schizophrenia and autism
· Alleviation of hand pain from carpal tunnel syndrome
· Effector agaist asthma, acne, seborrheic dermatitis
· Topical application for malignant melanoma
Recommended Dose:
· 50 mg daily for general health
· Therapeutic range 100-400 mg
Side effects and precautions:

Vitamin B6 is non toxic but has to be always taken with other B-comples vitamins and magnesium supplements

Folic acid:
Folic acid is vital for many body functions such as energy production, protein metabolism, cell division and replication, the normal development of fetus. Folic acid is considered brain food and therefore very useful in treating many psychiatric disorders.
Effective for:
· Preventing birth defects: spinal bifida, anencephaly
· Postpartum depression
· Heart disease: high homocysteine a risk factor for heart attack and stroke is reduce. Homocysteine
  levels reduced along with vitamin B6, vitamin B12 and betaine
· Estrogen replacement: High doses of folic acid have estrogen like effect ( dose of 40-60 mg) called the
  mega-folic therapy
· Depressed libido, restore menstrual regularity, adjust hormonal imbalance
· Intestinal disorders: Colitis
· Depression, epilepsy, mania, schizophrenia
· Peripheral neuropathy
· Cervical dysplasia
· Psoriasis, vitiligo, acne
· Anti inflammatory
Recommended Dose:
· 3-8 mg daily
· For heart conditions 10-20 mg
· Therapeutic doses 20-60 mg for conditions of cancer, menopausal symptoms, postpartum depression,
  colitis.
Side effects and precautions:

Use of oral contraceptives and alcohol consumption can deplete levels of folic acid in the body.

Vitamin B12 (cobalamin):
Vitamin B12 is required for proper digestion, absorption of foods, the synthesis of protein and the metabolism of carbohydrates and fats. Vitamin B12 aids in cell formation and cellular longevity. In addition Vitamin B12 prevents nerve damage, maintains fertility and promotes normal growth and development by maintaining the fatty sheaths that cover and protect nerve endings.
Effective for:
· Pernicious anemia
· Low blood pressure
· Fights viral infection
· Relieves symptoms of dementia in older people
· Overcomes effects of homocysteine (indicator of heart attack)
· Multiple scleorosis
· Sleep disorders-insomnia, helps adjust to changes in sleeping and waking habits, jet lag
· Asthma
· Allergies
· Nerve pain
· Hearing problems such as tinnitus.
· Infertility
· cancer
Recommended Dose:
· 100 mcg daily
· 200 mcg daily for older than forty
· 400 mcg daily for older than sixty
· For deficiency related conditions 1 mg per day
Side effects and precautions:

To assess the levels of Vitamin B12 in the body, measurement of Vitamin B12 serum levels is inadequate. A blood test for methylmalonic acid reading reflect more accurately the levels of Vitamin B12, higher readings of methylmalonic acid indicates that the body does not receive or absorb enough Vitamin B12. Vitamin B12 is extraordinarily safe even in high amounts. Vitamin B12 should not be taken alone but along with other B vitamins.

Choline and lecithin (phosphatidylcholine):

Phosphatidylcholine is an essential protector of cells especially that of the nervous system and serves as the main source of choline. Eggs best source for phosphatidylcholine. Choline is important for the formation of a neurotransmitter acetylcholine and helps to manufacture lecithin. Choline aids in fat and cholesterol metabolism. Choline is also found in breast milk indicating its importance in development.

Effective for:
· Choline supplements for Alzheimers disease
· Choline/phosphatidylcholie/lecithin fights heart disease
· Lecithin lowers harmful LDL cholesterol
· Lecithin breaks down fats for better digestion
· Choline helpd to lower blood pressure
· Choline helps clear fatty liver
· Lecithin helps uterine fibroids, fibrocystic breast syndrome, endometriosis and breast and endometrial
  cancer.
Recommended Dose:
· Phosphatidylcholine supplements as high as 35 gms per day.
· Concentrated lecithin liquid- typically contaings 55% phosphatidylcholine, ¼ teaspoon daily for
  general health.
Side effects and precautions:

High does of supplemental lecithin and choline should be accompanined by additional vitamin c and calcium.

Inositol:
Inositol relaxes nervous tension and encourages sounder sleep. Inositol is also vital for hair growth.
Effective for:
· Depression
· Anxiety and panic disorder
· Alzheimer’s disease
· Diabetic neuropathy
· Obesity
· Infant health
Recommended Dose:
· For insomnia 500-1500 mg a bedtime
· For anxiety 1-2 gms a day
· Clinical depression and panic and obsessive compulsion disorder 6-18 gms
Side effects and precautions:
Inositol is a chemical isomer of glucose and in high doses may inhibit weight loss.


Pantethine/Pantothenic acid:

Pantothenic acid is known as the anti stress vitamin. Once inside the body pantothenic acid forms a substance known as panthethine which is converted to an vital enzyme called coenzyme A. Coenzyme A is involved in the metabolism of fats, proteins and carbohydrates. Coenzyme A is involved in the production of hemoglobin, bile. Sex and adrenal steroids, cholesterol.

Effective for:
· Lowers bad cholesterol and triglycerides
· Protects the heart and arteries
· Enhances heart muscle and strengthens the force of contraction
· Soothes inflamed tissue in arthritis, allergies, asthma, lupus, psoriasis
· Colitis and crohn’s disease
· Candidiasis
· Skin disease
· Obesity
Recommended Dose:
· 100-200 mg pantothenic acid or pantethine for general health
· 600-900 mg of both pantothenic acid and pantethine for conditions of inflammation, allergies, autoimmune conditions, reduction of cholesterol and triglycerides


PABA (para-aminobenzoic acid):

PABA is not an official member of the B complex family but is typically included in B-complex supplement. PABA is converted into folic acid by intestinal bacteria.

Effective for:
· Scleroderma
· Peyronie’s disease
· Joint disorders
· Skin discoloration- vitiligo
· UV protection for skin
Recommended Dose:
· For general health enough PABA is obtained through food
· For vitiligo 400 mg per day
· Peyronie’s disease 6-12 gms a day


Biotin:
Biotin aids in cell growth, fatty acid production in metabolism of fats, proteins and carbohydrates and in the utilization of other B complex vitamins.
Effective for:
· Maintains blood sugar in diabetics
· Reverse diabetic neuropathy
· Weak and brittle nails
· Infantile cradle cap
· Hair problems- improves texture
Recommended Dose:
· Daily supplement of biotin not necessary
· 5-15 mg for diabetics, hair problems