Vitamin K Claims

• Promotes blood clotting
• Improves bone density and bone strength

Vitamin K Theory

Vitamin K is involved in both blood clotting (via prothrombin synthesis) and bone metabolism (via carboxylation of osteocalcin). Although isolated vitamin K supplements are not available without a prescription, it is added in small amounts to most multivitamins and is frequently found as part of many bone formulas. As a dietary supplement for bone health, vitamin K promotes the adequate deposition of calcium, magnesium, and phosphorus within the bone matrix (through the action of a bone protein called osteocalcin). Vitamin K is required for full activity of the osteocalcin protein, and elderly subjects with low vitamin K intake have been shown to have suboptimal bone density and an increased risk of osteoporosis.

Vitamin K Scientific Support

Vitamin K’s primary function is to regulate normal blood clotting (due to its role in the synthesis of prothrombin). The current RDA for vitamin K is 1 mcg per kilogram of body weight so larger people require more vitamin K than smaller people (about 50 to 80 mcg for adults). The vitamin K content of most foods is very low (less than 10 mcg per 100 g). We get the majority of our vitamin K from a few leafy green vegetables (spinach, kale, lettuce, parsley, broccoli) and vegetable oils (soybean, cottonseed, canola, and olive) that contain high amounts (so if you don’t eat these foods regularly, then you are unlikely to consume enough vitamin K). Of the two types of naturally occurring vitamin K, absorption of phylloquinone from plant foods is poor, and the small amounts of menaquinone produced by intestinal bacteria provide only a minor portion of daily requirements.

In bones, vitamin K mediates the gamma carboxylation of glutamyl residues on several bone proteins, most notably the bone formation protein osteocalcin. High serum concentrations of undercarboxylated osteocalcin and low serum concentrations of vitamin K are associated with lower bone mineral density and increased risk of hip fracture. Women with higher vitamin K intakes have a significantly lower relative risk of hip fracture (about 30 percent lower) than women with lower vitamin K intake (less than 109 mcg per day). Risk of hip fracture is also reduced by almost half for women with the highest lettuce consumption (lettuce is high in vitamin K). Women who consumed one or more servings of lettuce per day were 45 percent less likely to have low bone density compared with women eating less than one serving of lettuce each week. These findings suggest that low dietary intake of vitamin K may increase the risk of hip fracture in women.

Studies in postmenopausal women have shown that an increased intake of vitamin K results in an increase in bone formation and a slowing of bone loss. Another study, conducted in female athletes, also showed that one month of vitamin K supplementation increased the body’s ability to bind calcium in the bones and resulted in a 15 to 20 percent increase in bone formation and a 20 to 25 percent decrease in bone breakdown.

Vitamin K Safety

High intake of vitamin K, from either foods or supplements, is not recommended for individuals taking anticoagulant medications such as warfarin (Coumadin). It is widely assumed that a dietary vitamin K warfarin interaction exists, and patients taking these medications are instructed to maintain a constant dietary intake of vitamin K (to avoid fluctuations in the activity of their blood thinning medication). In most cases, a constant dietary intake of vitamin K from dietary supplements containing RDA levels (65 to 80 mcg) of vitamin K is the most acceptable practice for patients on these medications. As with any fat soluble vitamin, chronic consumption of doses above RDA levels is not recommended due to concerns regarding buildup and toxicity.

Vitamin K Value

As an isolated dietary supplement, vitamin K is not available without a prescription. RDA levels of vitamin K are often included in many multivitamins and several complete bone formulas. For individuals who may not be consuming the recommended levels of vitamin K and for elderly individuals who may have a slightly higher dietary need for vitamin K, dietary supplements may be warranted to ensure optimal calcium deposition into bone tissue.

Vitamin K Dosage

The adult RDA ranges from 60 to 80 mcg per day. Natural forms of vitamin K found in foods are only about half as potent as synthetic versions, but both are used efficiently in the body. The levels of vitamin K found in most multivitamins and bone formulas (10 to 120 mcg) are considered safe.

Vitamin D Claims
• Prevents osteoporosis
• Increases bone strength
• Increases calcium absorption
• Treats psoriasis

Vitamin D Theory
The primary effect of vitamin D is to maintain calcium levels in the blood. To do this, vitamin D promotes both the absorption of calcium from the intestines into the blood and the removal of calcium from the bones into the blood. Vitamin D also reduces calcium loss in the urine. In most cases, the increased calcium absorption results in an increase in bone density and bone strength, which can help reduce the risk of osteoporosis.

Vitamin D Scientific Support
It is well accepted that adequate vitamin D levels are crucial for healthy bone development, maintenance of bone density and bone strength, and the prevention of osteoporosis. Vitamin D deficiency results in rickets (in children) and osteomalacia (in adults), both of which are characterized by a reduced level of calcium being deposited in bones and a weakening of bone strength.
A number of studies have clearly demonstrated that supplemental vitamin D intake (200 to 1,000 IU per day), usually combined with calcium, increases bone density and helps prevent osteoporosis. In one study, 240 healthy postmenopausal women consumed calcium (900 mg per day) and vitamin D (200 IU per day) for two years. Results showed a reduced loss of calcium in the urine and an increase of almost 2 percent in lumbar spine bone mineral density (a highly significant increase). Another study, also in postmenopausal women, included supplements containing 1,000 mg of calcium (as calcium carbonate) and 500 IU of vitamin D and showed a positive effect on bone density even though initial calcium and vitamin D status was adequate.

Vitamin D Safety
Because vitamin D is fat soluble, it is stored in the body and has the potential to reach toxic levels if taken in high doses for prolonged periods of time. Intakes over 1,000 IU (nearly three times the daily value) can cause nausea, diarrhea, skin rash, headaches, muscle weakness, calcium deposits, and kidney stones. Prolonged sunlight exposure does not cause buildup of vitamin D, as the body reduces its production when levels are adequate.

Vitamin D Value
For most people, there is no reason to take more than the recommended daily value (400 IU) of vitamin D. During the winter months, synthesis of vitamin D in the skin is severely reduced due to reduced exposure to sunlight. In some parts of the country (northern latitudes such as Boston or Seattle), virtually no vitamin synthesis occurs in skin during the winter months. Thus, vitamin D supplementation should be considered for people living in northern cities as well as by those who are not exposed to sunlight on a regular basis. In addition, elderly .individuals should consider vitamin D supplements, as the skin loses its ability to adequately synthesize vitamin D as we age. Frequent sunblock users may also consider a vitamin D supplement, as sunblocks can reduce the skin’s ability to produce vitamin D.

Vitamin D Dosage
The daily value for vitamin D is 400 IU, and supplements at this level
have been shown to be safe and effective in reducing calcium loss and maintaining bone density in postmenopausal women. Dietary supplements are not necessary in healthy, young individuals who are frequently exposed to moderate amounts of sunlight (15 minutes or so per day). In dietary supplements, vitamin D and calcium do not have to be taken together to be effective, but many calcium/vitamin D combinations are available and may be more convenient than taking separate tablets.

Boron Claims
• Increases muscle mass/strength
• Maintains bone density/improves calcium absorption

Boron Theory
Low boron diets have been associated with reduced testosterone levels, and boron supplements have been shown to increase serum levels of testosterone in postmenopausal women. This finding has spawned a number of boron supplements targeting athletes and bodybuilders and touting the benefits of boron for boosting testosterone levels, strength, and muscle mass.

Boron Scientific Support
The claims that boron boosts testosterone were based on a USDA study of boron deprived postmenopausal women in whom boron supplements increased testosterone levels. Serum testosterone levels in postmenopausal women, however, are more than ten times lower than those found in normal men and in strength athletes. No studies suggest that boron supplementation alone will augment testosterone production or promote muscle growth in healthy men. In fact, a number of studies have shown no effect of boron supplements on serum testosterone in either men or women consuming a typical diet. Studies among bodybuilders have yielded similar “noneffects” of boron supplements on measures of lean body mass, body fat, and strength.

In one study of boron supplementation in nineteen male bodybuilders (ages twenty to twenty seven years), ten subjects received 2.5 mg of boron per day for seven weeks (nine received a placebo). Although blood levels of boron were significantly elevated in the supplement group, boron supplementation had no significant effects on testosterone levels, lean body mass, or muscle strength.
In another study of boron supplementation in twelve postmenopausal women (ages forty eight to eighty two years) consuming a low boron diet (0.25 mg per day), the addition of a 3 mg per day boron supplement was shown to reduce the urinary excretion of calcium and magnesium (a possible bone health benefit) and to increase blood levels of estrogen (17 betaestradiol) and testosterone. Another study also looked at the benefits of boron supplements (3 mg per day for three weeks) on bone health finding no effect on urinary markers of bone breakdown (pyridinium cross links), but an increase in calcium absorption.

Boron Safety
Boron consumption of 1 to 10 mg per day is considered safe, but caution is warranted at higher intake levels, as consumption of 50 mg or more has been linked to toxicity, loss of appetite, nausea, vomiting, skin rashes, lethargy, and diarrhea.

Boron Value
As part of a balanced multivitamin/mineral supplement, boron may have beneficial effects on maintaining adequate calcium and magnesium metabolism for optimal bone health. Athletes looking to boron supplements to increase serum testosterone levels and improve muscle mass and strength should look elsewhere.

Boron Dosage
Daily needs for boron probably fall somewhere around 1 mg which is about the amount found in the following foods:
• 1.5 oz of raisins or prunes
• 2 oz of almonds or peanuts
• 4 oz of red wine

Magnesium Claims
• Builds bone
• Increases energy levels
• Promotes heart health
• Enhances protein synthesis (muscle building)

Magnesium Theory
Because magnesium is needed as a cofactor for several enzymes to help convert carbohydrates, protein, and fat into energy, magnesium supplements may play a role in energy metabolism. Due to the role of magnesium in conducting nerve impulses, numerous magnesium based supplements have been promoted for support of heart function. Magnesium’s role in bone health stems from its primary location in bone tissue and its ability to help increase calcium absorption.

Magnesium Scientific Support
The scientific support for magnesium as an adjunct to calcium supplements is fairly well founded. Magnesium can help improve calcium absorption and may help maintain bone density in individuals at risk for excessive bone loss. A few studies have suggested a potential role for magnesium supplements in energy metabolism by showing increased exercise efficiency in endurance athletes. In general, however, no overwhelming evidence suggests any increases in muscular strength or elevated energy levels following magnesium supplementation.

Magnesium Safety
Excessive magnesium intake can cause diarrhea and general gastrointestinal distress as well as interfere with calcium absorption and bone metabolism. Since there are no known benefits associated with consuming more than 600 mg per day of magnesium, higher intakes should be avoided.

Magnesium Value
Since nearly three quarters of the American population fails to consume enough magnesium from the diet, supplements may be warranted in some cases, particularly those in which bone metabolism are concerned.

Magnesium Dosage
The daily value for magnesium is 400 mg per day, but requirements may be elevated somewhat by stressors such as exercise and when taking calcium supplements for bone building or prevention of bone loss.

Calcium Claims
• Promotes strong bones
• Lowers blood pressure
• Reduces risk of colon cancer
• Reduces symptoms of premenstrual syndrome (PMS)

Calcium Theory
More than 99 percent of the body’s calcium is stored in bones, where it serves both a structural and physiological role. The most obvious need for calcium is to help build and maintain strong bones, but calcium is also important for blood clotting, muscle contraction, nerve transmission, and maintenance of normal blood pressure. There is also some evidence that calcium supplements may be helpful in reducing the risk of colon cancer, regulating heart rhythms, and treating PMS.

Calcium Scientific Support
For decades, we have known about the important role that calcium plays in achieving and maintaining strong bones and helping to prevent osteoporosis. More recent research, much of it conducted over the past five years, has suggested a number of other beneficial health effects of getting adequate calcium in the diet. Among the more exciting research, scientists have recently shown that eating more calcium rich foods reduces the risk of colon cancer in men and that women who take daily calcium supplements can cut premenstrual symptoms in half (pain, bloating, mood swings, and food cravings). In other studies, researchers found that adequate calcium intake (along with vitamin D) can reduce blood pressure in women with mild hypertension and in black teenagers (two groups who rarely consume enough calcium). The hypertensive effects of a high salt diet tend to be most pronounced among people whose diets are low in calcium. In addition, women who take calcium supplements during pregnancy tend to give birth to children with healthier blood pressure levels (lower than average for the first seven years of life) which may reduce the child’s risk of developing high blood pressure later in life.

If that weren’t enough evidence that calcium supplements might be a good idea, there is also some evidence that calcium can even influence mood and behavior. The suggestion comes from a space shuttle study in which hypertensive rats became agitated when consuming a low calcium diet, but were more calm and relaxed when their diets contained adequate calcium levels.

Additional functions in which calcium plays a role:
• Transmission of nerve impulses and control of muscle contractions
• Release of chemical messengers for communication between nerves
• Chemical signaling between cells
• Regulation of hormone and enzyme production and activity (regulation of digestion, fat metabolism, energy production)
• Hormone secretion
• Blood clotting
• Wound healing

Calcium Safety
Side effects from calcium supplements are rare, but may be possible at extremely high intakes. The upper intake level (UL) for calcium is 2,500 mg per day. Intakes above 1,500 mg per day have not been associated with any greater benefits than more moderate intakes in the 1,200 to 1,500 mg per day range.

Calcium Value
Calcium it’s not just for bones anymore. The body’s calcium stores are much more than idle calcium warehouses they are actually a very active site of continuous mineral exchange between the bones and the blood. The bones continuously release calcium and other minerals into the circulation, where calcium plays a role in controlling blood pressure, easing PMS, and fighting colon cancer. Calcium is cheap, easily available, and well tolerated as a supplement. Practically nobody consumes enough calcium in their daily diet, so calcium is one of the nutrients for which supplementation is highly recommended.

Calcium Dosage
The daily reference intakes (DRIB) are reference values for nutrients that are intended to replace the older recommended dietary allowances (RDAs) for use in diet planning and assessment. The DRIB reflect a shift in emphasis from preventing deficiency to decreasing the risk of chronic disease through nutrition. The RDAs focused on the amount of a specific nutrient needed to prevent certain deficiency diseases, while the DRIs will identify nutrient levels that can help prevent diet related chronic diseases: The daily reference intakes (DRI) recommend the following daily intakes for calcium:
• 1,300 mg for ages nine to eighteen
• 1,000 mg for adults ages nineteen to fifty
• 1,200 mg for older adults
• 1,500 mg for postmenopausal women not taking hormone replacement therapy

Osteoporosis, which literally means “porous bones,” occurs when the amount of mineral in the bones drops to a level low enough to permit fractures to occur after minimal trauma. The mineral content of the bones (called bone mineral density or BMD) drops gradually throughout life as a normal process of aging. In women, who are at a higher risk for osteoporosis, BMD begins to decline slowly around age thirty five. For three to five years before and three to five years after menopause (which occurs, on average, around age fifty) bone loss speeds up dramatically due to the loss of estrogen production by the ovaries. Bone continues to be lost at a slower rate after this rapid phase and continues to be lost slowly as we age. If the BMD drops too fast or gets too low, however, the risk for fractures is increased.

Although more than 25 million Americans suffer from osteoporosis, the stereotypical osteoporotic patient is a postmenopausal white female, often with a history of low body weight, low calcium intake, and a sedentary lifestyle. Each of these factors (gender, age, hormonal status, nutritional intake, and physical activity) can influence the risk for developing osteoporosis. As such, osteoporosis is considered a multifactorial disease meaning that it is caused by a number of factors and cannot be “cured” by changing any single factor.

Bone Health Nutrition
The primary role of adequate nutrition for skeletal health is that it allows development of the largest possible skeleton during growth, thus protecting against calcium loss in old age. Large population studies have shown that if we could ensure a fully adequate intake of calcium and vitamin D for every member of the North American and European populations, we could eradicate as much as 50 percent of the worldwide osteoporosis burden.

When calcium intake is restricted during growth, the body tries to spread the inadequate amount of calcium over as much of the skeleton as possible. The result is not stunted growth, but normal growth accompanied by a reduced amount of bone tissue overall. The bone is normal in every way, but it tends to be flimsy, thin, and weak. Such bone will not only not serve the structural needs under conditions of high mechanical stress, but will also not serve as much of a calcium reservoir in later years, when calcium stores are drawn upon with greater frequency.

Chronically low calcium intake results in a chronic drain on the body’s calcium reserve. There is an old analogy about your skeleton being a bank vault for calcium storage. When you are getting enough calcium in your diet, you are able to store some of it to make “deposits” in the vault. During times of low calcium intake, you can draw on these savings to pay your “bills” which in this case are the other functions for which the body uses calcium (electrolyte balance, nerve conduction, muscle contraction).

Bone Health Hormonal Status
Whenever women lose ovarian hormones (menopause), or men lose testosterone (andropause), the skeleton seems to sense that it has more bone than it needs. The result is an increase in bone resorption (breakdown) to get rid of what the body thinks it doesn’t need. A woman can expect to lose approximately 15 percent of her peak bone mass during menopause. No amount of increased calcium intake or increased exercise will substantially influence this change due to hormones.

Bone Health Exercise
Bones have the unique ability to adjust their mass in response to stress. Normal deformation of living bones is in the range of 0.1 percent to 0.15 percent. This means that when a force is applied to a bone say, by exercise the bone will bend slightly. When a bone encounters a force that causes a deformation greater than this range (more bending than it wants to do), the skeleton responds by depositing more bone to the area. When less deformation is “sensed” by the skeleton, bone is removed from the area. Thus, the more stress is delivered to the skeleton, the more bone is deposited to maintain a set level of deformation. The less exercise, the less strain, and the less bone that is needed, so the body gets rid of the excess bone by increasing the rate of bone resorption.

Body Weight
Body weight is a strong predictor of bone mass and density. Overweight women are known to have more bone and less bone loss at menopause and have been shown to absorb calcium with greater efficiency. Each of these factors may be due to somewhat higher estrogen levels in heavier women. Thin women tend to have a greater risk of osteoporotic fractures. This increased fracture risk in thin women is partly due to lower bone mass and also partly due to having less soft tissue around their bones to absorb the shock of a fall.

Two factors that interact to help determine body weight dietary intake and physical activity also have a strong influence on overall bone mass. For example, a thin woman may be at a higher risk for osteoporosis because of low body weight, but if her low weight was achieved through a program of rigorous exercise, then perhaps her risk is not as high as we would expect based on body weight alone. On the other hand, suppose another woman achieves her low body weight through chronic dietary restriction. Chances are that her diet is also lacking in important nutrients such as calcium, phosphorous, magnesium, vitamin K, boron, and zinc, which are needed to support proper bone health.

Bone Health – Other Factors
When most people think of bone health and nutrition, they immediately think of calcium. Although calcium intake is certainly a critical component of achieving and maintaining healthy bones, there is much more to the optimal nutrition of bones than just calcium. Many nutritional factors can interact to influence calcium absorption, bone breakdown, and bone formation. For example, high levels of both sodium and protein in the diet can increase the amount of calcium lost each day in the urine, while both fiber and caffeine slightly reduce the absorption of calcium from the diet. For example, because of dietary fiber content, the calcium in beans is only abo
available as the calcium found in milk, while calcium from spinach is almost totally unavailable to the body.

Major Risk Factors for Osteoporosis
• White or Asian ethnicity
• Family history (genetic causes)
• Small body frame/low body weight (less than 130 lb)
• Low dietary calcium intake
• Amenorrhea, irregular menstrual cycles, or early natural menopause
• Sedentary lifestyle
• Cigarette smoking
• Medications that increase bone loss (corticosteroids)

Bone Health Supplements
Calcium supplements are the king (queen) of the hill when it comes to bone health but it’s important to remember that bones are a lot more than just sticks of calcium (that’s what chalk is). Although calcium supplements have been clearly shown to help reduce bone loss and increase bone density at doses of 500 to 1,500 mg per day, a number of additional nutrients are crucial for the optimal utilization of calcium. For example, vitamin D is needed for optimal absorption of calcium from the intestines as well as for proper maintenance of calcium levels within the blood and bone tissue. Elderly people are most at risk for vitamin D deficiency because production is reduced as we age. Vitamin D supplements of 200 to 400 lU can help maintain calcium absorption. Vitamin K status has been linked to overall bone health in elderly subjects, with those having low vitamin K levels also showing reduced bone density. Because vitamin K functions in coordinating the proper deposition of calcium crystals in bone tissue, it works in conjunction with vitamin D to get calcium from the gastrointestinal tract into the blood and then into the bones in a coordinated fashion. Likewise, the absorption of calcium is also tied to adequate levels of magnesium and zinc in the diet. As with calcium, both minerals are found at high concentrations in bones and are thought to help maintain optimal bone metabolism. Supplemental intakes of 15 to 30 mg of zinc and 200 to 400 mg of magnesium are often combined with calcium preparations.

Occasionally, bone supplements also contain varying levels of trace minerals involved in bone metabolism. For example, copper is involved in the synthesis of a protein called collagen, which forms the major nonmineral structural portion of bones. Levels of copper up to 1 to 3 mg per day seem to be well tolerated and may help maintain bone health by supporting collagen production. Other minerals such as boron, silicon, and manganese may play a supporting role in bone metabolism, but isolated supplements are generally not needed as most are available in multivitamin/mineral supplements.

Last, but certainly not least, are dietary supplements containing isoflavones usually from soybeans, red clover, or another plant source (also called “phytoestrogens”). The chemical structure of isoflavone compounds is similar enough to estrogen to permit some of the good effects of estrogen (such as bone building) without many of the bad side effects (such as increased breast cancer risk). Most of the time, the isoflavones in dietary supplements area mixture of the primary soy extracts genistein and daidzein, but synthetic isoflavones, such as ipriflavone, are also available in many dietary supplements. The isoflavones appear to be safe and effective in reducing bone loss during menopause, so much so that they are frequently included in mainstream calcium supplements.

Ingredient Dose (per day) Primary claims
Boron 1 2 mg Builds bone
Calcium 500 1,500 mg Slows bone loss and builds bone
Isoflavones 25 50 mg Slows bone loss
Magnesium 250 750 mg Promotes calcium absorption
Vitamin D 200 500 IU Increases calcium absorption
Vitamin K 10 120 mcg Promotes bone formation

Inosine Claims
• Increases energy levels and endurance performance
• Enhances ATP production
• Reduces lactic acid accumulation

Inosine Theory
Many of the effects attributed to inosine stem from its potential role in increasing levels of a compound known as 2,3 DPG in red blood cells. An enhanced 2,3 DPG level would allow an easier release of oxygen from the blood cells to the tissues and, in theory, an enhancement of energy generation, ability to remove lactic acid, and an overall improvement in exercise performance.

Inosine Scientific Support
Several studies have investigated the effects of inosine supplementation on aerobic performance in athletes, yet none have shown convincing benefits associated with the supplement. In at least two studies, a potential for inosine to interfere with energy metabolism was suggested, particularly in high intensity events such as sprinting.

Inosine Safely
In general, supplemental inosine appears to be safe at doses of as much as 5 to 6 g for several weeks. In susceptible individuals, however, inosine supplementation may lead to buildup of uric acid levels. Uric acid is a by product of inosine metabolism and may lead to painful symptoms of gout such as arthritic joints and toes due to deposits of uric acid crystals.

Inosine Value
Because no convincing studies demonstrate the beneficial effects of
inosine as a dietary supplement, it is not recommended as a stand alone dietary aid. Inosine is commonly part of a mixture of ingredients in dietary supplements that may contribute to energy metabolism.

Inosine Dosage
Doses of 5 to 6 g over approximately one week have failed to show consistent beneficial effects. Using inosine as part of a more diverse mixture of energy promoting supplements may be a more logical approach.

Brewer’s Yeast Claims
• Lowers cholesterol
• Increases energy levels
• Boosts exercise performance
• Reduces blood sugar

Brewer’s Yeast Theory
Brewer’s yeast tends to be a fairly good source of many vitamins and minerals, including thiamine (B1), riboflavin (BO, niacin (B3), folic acid, pyridoxine (B6), Bi2, chromium, copper, iron, and zinc all of which have widespread functions in many areas of metabolism and health.

Brewer’s Yeast Scientific Support
There really aren’t any credible scientific reports showing the efficacy of brewer’s yeast on any of the health claims made by manufacturers. Aside from using it as a source of B vitamins, the evidence for brewer’s yeast as an effective dietary supplement is weak.

Brewer’s Yeast Safety
Only mild gastrointestinal side effects are noted usually occurring in the first few days as your body gets used to the yeast intake.

Brewer’s Yeast Value
Because the exact nutrient content of brewer’s yeast will vary depending on how it is grown and processed, make sure you check the label for precise nutrient levels. Brewer’s yeast products, depending on the other nutrients that it may be mixed with, tend to cost in the range of $20 to $30 per month. There are certainly less expensive and more pure sources of vitamins and minerals to choose from.

Brewer’s Yeast Dosage
If you decide to give brewer’s yeast a try, it is suggested to start with about 1/4 teaspoon per day, slowly increasing your intake to 1 to 3 tablespoons per day (check the supplement facts panel for recommended serving sizes of specific products).

Sea Buckthorn Claims
• Increases energy levels
• Promotes wound healing
• Protects skin from UV damage

Sea Buckthorn Theory
Biochemical analysis of sea buckthorn berries reveal them as a rich source of vitamins C and E, carotenoids, and flavonoids as well as glucose, fructose, and several amino acids and fatty acids (like all other berries).

Sea Buckthorn Scientific Support
There are a handful of preliminary studies on the wound healing and tissue protecting ability of sea buckthorn extracts, but no published reports support its use to improve energy levels. In animal studies, sea buckthorn has been shown to strengthen cardiac pump function and myocardial contractility in dogs with heart failure. It also appears to improve the heart’s ability to use oxygen (in dogs and in test=tube cultures of heart cells from rats and guinea pigs).

Sea Buckthorn Safety
No known side effects are associated with topical or internal use of sea buckthorn, but there are also no studies showing long term safety.

Sea Buckthorn Value
Preparations of sea buckthorn oils are generally recommended for external use in the case of burns and other skin damage as well as internally for the treatment of stomach and duodenal ulcers. There have also been anecdotal reports of using sea buckthorn extracts to reduce tumor growth and treat high cholesterol and high blood pressure. Sea buckthorn oils contain high concentrations of palmitoleic acid. This relatively rare fatty acid is a component of skin fat and can support cell tissue and wound healing. It is generally accepted in the cosmetic industry that sea buckthorn oils have unique antiaging properties. As a result, they are becoming an important component of many facial creams.

Sea Buckthorn Dosage
Due to the lack of solid scientific evidence for the proposed benefits of sea buckthorn, it is difficult to make a definitive dosage recommendation. In general, typical usage of sea buckthorn may range from 250 to 500 mg orally as an energy promoter to gram quantities as a topical skin protectant and healer.

NADH Claims
• Increases energy levels
• Reduces chronic fatigue
• Stimulates cognitive function
• Enhances memory and reaction time
• Improves mood and emotional balance

NADH Theory
The precise cause of chronic fatigue syndrome (CFS) is unknown. Symptoms include prolonged, debilitating fatigue, inability to concentrate, flu like symptoms, muscle weakness, joint pain, headaches, and sleep disturbances. CFS affects about 500,000 Americans but no effective treatment is known. Researchers theorize that CFS stems from a lack of the chemical responsible for cellular energy, adenosine triphosphate (ATP). One theory posits that both infections and stress may deplete cellular ATP levels and lead to chronic fatigue, but that supplemental levels of NADH can stimulate ATP production and provide benefits to people suffering from fatigue and cognitive dysfunction. Further benefits from NADH may stem from its role in stimulating the production of the neurotransmitters dopamine and norepinephrine (involved in brain function and memory) as well. as from the stimulation of tyrosine hydroxylase (an enzyme involved in synthesizing neurotransmitters).

NADH Scientific Support
Because NADH is thought to stimulate ATP generation, it may also increase energy levels and reduce fatigue. In a handful of small studies, 30 to 50 percent of patients receiving 10 mg per day of NADH for four weeks responded favorably by reporting a significant lessening of their chronic fatigue symptoms. More recent studies of NADH supplementation have shown a modest benefit in combating the deficits in energy and concentration associated with disrupted sleep and jet lag.

NADH Safety
Some individuals report mild side effects such as nervousness. and loss of appetite in the first few days of taking NADH. No serious side effects are documented.

NADH Value
NAD14 supplements typically cost approximately $1 per 5 mg dose meaning that an effective dose of the supplement may cost between $1 and $3 per day. Based on the lack of a reliable treatment for chronic fatigue syndrome and the preliminary positive results from pilot studies, individuals affected with this debilitating condition may want to consider investing $30 to $90 for a monthly supply.

NADH Dosage
NADH is found in small amounts in most foods, with meat and poultry providing the highest levels at about 4 to 5 mg per 4 oz serving (but cooking may destroy NADH). The leading brand of NADH supplement, Enada, is available in 2.5 mg and 5 mg tablets. Suggested dosage ranges from 2.5 to 15 mg per day, depending on individual requirements (e.g., therapy or maintenance).