Page 8
The INDEPENDENT, April 17, 2008
To Your Health!
By Judy Hargis, P.A., and Audeen Wagner
Dietary supplements and
herbal remedies
In our last two columns, we have introduced
you to the world of dietary supplements and how
to select quality products. In this column, we will
review dietary supplements that appear to have
benefits through evidence-based research.
There is a tremendous amount of information
available on dietary supplements and herbal
remedies so we have narrowed this column
down to a few that have proven to be beneficial
or look promising. The information we used comes from the “Natural Standard” and
the “Natural medicines Comprehensive Database”. These sources are reputable
and updated daily to give the most accurate and well-studied information. We will
give special attention to fish oil because of the significant health benefits it offers.
Fish oil: Inflammation is thought to be a precursor to many chronic diseases of
the 21st century. Some examples would include heart disease, cancer, autoim-
mune disorders such as rheumatoid arthritis, psoriasis, Alzheimer’s and other con-
ditions which are characterized by increased pro-inflammatory markers produced
from omega 6 essential fatty acids that are present in meat, dairy products, vegeta-
bles and processed foods.
It is now known that omega 3 fatty acids from oily fish have important health-giv-
ing properties that have the ability to reduce inflammation in our bodies. No one ful-
ly understands the mechanism involved. Unfortunately, omega 3 is not as abundant
in our diets as omega 6. Our consumption of fish has dwindled to a fraction of what
it used to be. Another challenge is getting enough omega 3 from fish, especially
with the toxins and pollution that are present in our oceans. Good sources would
be from fish like albacore tuna and wild salmon in moderation. Eating fish a couple
of times a week, along with taking a high quality fish oil supplement is the best way
to ensure adequate intake. It is important to note that omega 3 is made up of EPA
and DHA. It is important to find a supplement that is high in EPA. Too much DHA
may inhibit the effectiveness of EPA so the ratio of EPA to DHA in the supplement
is crucial.
There have also been some good studies showing a reduction in pain in some
patients with arthritis. It is thought that this is due to a reduction of inflammation in
the body. This could prove to be a safe alternative to non-steroidal anti-inflamma-
tory drugs (which are frequently used in people with arthritis), and looks very prom-
ising. Fish oil is one of the supplements going main stream. There is now an FDA
approved prescription form of fish oil now available, called Omacor, because it
works so well. All studies point to the positive effects of fish oil and suggest that
everyone can benefit from quality supplement daily.
Niacin: Niacin is a form of vitamin B3. It is generally considered second-line ther-
apy for lowering lipids (cholesterol) but it can be first-line therapy for patients who
need to in-
crease their
HDL
(good
cholesterol). It
can also low-
Enjoy a quiet weekend with us.
er
triglyc-
VERNONIA INN
FULL SIZE, IN ROOM
HOT TUBS
Queen Beds • Private Bath • Separate Entrance
Cable TV • Phones • Handicapped Access
• Commercial Rates
FOR RESERVATIONS CALL
1-800-354-9494 / 503-429-4006
Gift Certificates Available
900 MADISON AVE., VERNONIA, OR 97064
Just one block off scenic Nehalem River Hwy. (Oregon 47)
erides and, in high enough doses, can sometimes lower LDL (bad cholesterol).
High doses of niacin have been effective in treatment of some patients with cardio-
vascular disease, according to evidence-based research out of Scripps Center for
Integrative Medicine in San Diego. Immediate release forms seem to be the most
effective. High doses are often required for effective treatment and can cause a
“flushing” which some patients don’t tolerate well. Don’t give up on Niacin, though,
as there is a simple strategy that can prevent or reduce the amount of flushing peo-
ple experience. There is some evidence that it can be effective in treating people
with atheroslcerosis (hardening of the arteries) and reducing the risk of a second
heart attack in some men. Other possible uses are under study.
Vitamin D: Vitamin D is found in small amounts in many foods, such as dairy
products, cereals with vitamin D added and fish, but 80 to 90 percent of vitamin D
comes from skin exposure to the sun. Aging affects the ability of our skin to produce
Vitamin D. A person who is 65 years-old needs 2 to 3 times the amount of vitamin
D because their skin produces only 25 percent of what it produces in a person in
their 20s and 30s. It is often overlooked as a necessary component for preventing
and treating osteoporosis. It is crucial to the absorption of calcium and helps to
maintain normal calcium levels in our blood. People with below average vitamin D
levels don’t seem to get any benefit from calcium. Some studies suggest that vita-
min D without calcium might be beneficial in preventing fractures. Vitamin D defi-
ciency is linked to increased risk of falling. Calcium is thought to reduce the risk of
colon cancer, but without adequate amounts of Vitamin D, that benefit is lost.
It is felt that because many of us spend less time outdoors and are more cau-
tious about sun exposure that we are not producing adequate amounts of vitamin
D. Geography can be a factor as well. Studies have shown that even in sunny ar-
eas like San Diego, a significant number of people were vitamin D deficient.
Saw Palmetto: Information about Saw Palmetto has been around for a while and
studies continue. It is believed to likely be effective in treating the symptoms of an
enlarged prostate. It seems to moderately reduce symptoms of BPH (benign pro-
static hypertrophy). Some evidence suggests that it might work about as well as
some prescription medications in certain people, but it takes about two months of
treatment for symptoms to improve. It does not decrease the overall size of the
prostate but appears to shrink the lining that puts pressure on the tubes that carry
urine, so reduces the difficulty with urination associated with BPH. This is one to
watch for emerging information supporting its use in some men.
Turmeric: This herb is being studied and shows promise in relieving some of the
symptoms of rheumatoid arthritis. I recently attended a conference on dietary sup-
plements and herbal remedies and turmeric was showing promise in evidence-
based research for reducing inflammation and decreasing pain in patients for joint
pain from osteoarthritis and rheumatoid arthritis. This is also looks promising and is
one to watch.
This information barely reflects the tip of the iceberg. There continue to be com-
mitted researchers studying the benefits of dietary supplements and herbal treat-
ments. The bottom line is that we need a variety of vitamins and minerals to sup-
port health. It has become more and more difficult to meet our nutrient require-
ments through diet alone. Produce is often picked, stored and transported great
distances, then it sits on the grocery store shelves for extended periods. Fast food
and processed food have become the main food source for many of us. We all need
a healthy, balanced diet, regular exercise and to maintain a healthy weight, but the
epidemic of obesity in this country demonstrates that it isn’t happening. We need to
work on stress reduction, too, but that can be challenging in the world we live in.
Despite the challenges, we all need to find ways to make changes in our daily lives
by taking steps toward healthier lifestyles. We need to team up
and get the support of family and friends, and work with our health
Please see page 20