Reading Room
Ferritin Equation
by Tammera J. Karr, PhD. BCHN. BCIH
No one knows your body and health better than you do, if you are exposed to information that empowers you in taking back control of your health, and as an informed consumer do so, the job of your primary healthcare provider just got easier, because you are doing your part to stay healthy, vibrant and productive.
Many health challenges have the same symptoms; that is one of the reasons family history is important. Familial tendency’s shed light on what may be the answer to your health problems such as fatigue, heart palpitations, dizziness, shortness of breath or anyone of the symptoms associated with low ferritin. Low ferritin may be only a symptom of other more pressing health challenges like celiac, Crohns, and thyroid dysfunction. The challenge is to make sure a deficiency like low ferritin is not overlooked allowing for better long-term management of illnesses.
So how do I know what my ferritin level is? If you have a healthcare provider who is partnered with you to achieve health, ask them to order a serum ferritin level when they do your blood work[1], you should also routinely check your vitamin D, A1C hemoglobin and homocysteine levels.
What to do if ferritin is low? For starters know, in order for your ferritin levels to read “low”, you biologically have been in an iron deficient state for quite a while. When reviewing lab results depending on the lab, you will see ferritin ranges are 12-500ng/mL or 15-400ng/mL.[2],[3],[4] That is a huge range and not the best gage of optimum. So clinically, here is what I have gleaned. The thyroid and adrenal glands works best when ferritin is somewhere between 80-110ng/mL, women will routinely complain of hair loss between 60-40ng/mL, fatigue and lightheadedness between 40-20ng/mL, 20ng/mL and lower can manifest in heart arrhythmias, breathlessness, irritability nerve pain or restless leg to name just a few. Note that all of these “symptoms” are within normal range according to the lab tests.
The very best food source of ferritin (iron) is liver preferably pork. I know, I know all the objections and can see in my mind the distorted faces from even suggesting liver. Keep in mind we in the US are alone in our aversion to organ meat consumption. This cultural fact may account for the growing numbers of individuals low in not only iron but vitamin D and B12.[5],[6],[7],[8],[9]
Hem iron is the most bioavailable of the bound forms of iron, and that means flesh foods; lean red meat, lamb, buffalo, wild game, sockeye salmon, tuna, pork and chicken legs; the next best are molasses, sesame seeds pumpkin seeds, pistachios, the herbs dandelion, coco, rice bran, spirulina and cold water kelp.[10],[11] The iron and health promoting minerals zinc and magnesium are tightly bound by phytic acid in all plants rich in these minerals, that is why it is so very hard for the digestive system to extract iron (ferritin) from plants.
Phytic acid discovered in 1903, is the principal storage form of phosphorus in many plant tissues, especially bran and seeds. Phytate is indigestible for humans and many animals, making it a useless source for inositol or phosphate. Phytate chelates and minerals such as zinc and iron, and to a lesser extent, calcium and magnesium, rendering them of no biological value for health.[12]
While spinach, beans, and lentils are high in iron, the phytic acid reduces absorption by fifty percent. A balanced blending of fruits, vegetables, grains and organic organ foods allows the body to absorb iron without gastric upset as common with supplementation. The consumption of whey protein, tea both green and black, anti-inflammatory medications, alcohol, caffeine, milk thistle, excessive calcium supplementation, and high dose zinc all contribute to low ferritin levels.
It is believed, most individuals are not low in iron, however as we age we lose hydrochloric acid production, and many increase the amount of calcium to reduce the chance of osteoporosis, the use of anti-inflammatory medications for aches and pains associated with osteoarthritis and ageing all interfere with ferritin. This combination along with reduced and subpar dietary intake could easily increase the likelihood of elderly individuals being low ferritin as well as those with chronic illness.
The utilization of a blood test may prevent unnecessary falls, or medications. Adding to the vitality and quality of life.
Take Back Control of Your Health in 2013
- [1] http://www.nlm.nih.gov/medlineplus/ency/article/003490.htm
- [1] http://www.stedmansonline.com/webFiles/Dict-Stedmans28/APP17.pdf
- [1] https://www.labcorp.com/wps/portal/patient/healthlibrary
- [1] https://www.labcorp.com/wps/portal/insurer/labcorpdifference
- [1] http://health.nytimes.com/health/guides/disease/anemia/risk-factors.html
- [1] Stanford University (2005, April 6). Undiagnosed Anemia Common With Chronic Illness.
- [1] [Guideline] American College of Obstetricians and Gynecologists (ACOG). Anemia in pregnancy. Jul 2008;[Full Text].
- 8 Zittermann A, Jungvogel A, Prokop S, Kuhn J, Dreier J, Fuchs U, et al. Vitamin D deficiency is an independent predictor of anemia in end-stage heart failure. Clin Res Cardiol. Apr 7 2011;[Medline].
- 9 Omar N, Salama K, Adolf S, El-Saeed GS, Abdel Ghaffar N, Ezzat N. Major risk of blood transfusion in hemolytic anemia patients. Blood Coagul Fibrinolysis. Apr 19 2011;[Medline].
- [1] http://www.nlm.nih.gov/medlineplus/ency/article/002422.htm
- [1] In-Tele-Health © 2009 (from Hyperhealth Pro CD-ROM)
- [1] http://en.wikipedia.org/wiki/Phytic_acid
Phosphorus and Your Kidneys
By Tammera J. Karr, PhD., BCHN ©2012
I was asked to accompany a client to a doctors appointment to be a second set of ears and to help them remember more of the information and of course afterwards to talk about that information and share any insights.
What I learned about Kidney Disease on a Tuesday I was able to put to work on Friday and now am sharing it with you. Many individuals with chronic kidney disease are on restricted protein diets to reduce damage to the kidneys. It is my experience that there is important information not always being shared with these clients, that may be able to reverse or lessen the damage they are doing to the kidneys.
Phosphorus is an essential nutrient that helps form strong teeth and bones, metabolize fats and carbohydrates and create proteins within the body. This naturally-occurring element also assists the function of B vitamins, is important for the contraction of muscles, and the proper function of the kidneys, heart and nervous system. We obtain phosphorus through the food we eat, 800 to 1,000 milligrams (mg) of phosphorus a day is the limit for someone who has kidney disease. Most healthy adults may eat double this amount.
In a nut shell a very small one at that, I learned the mineral phosphorus is hard on the kidneys and as the lab values for this mineral (part of a CBC panel) rise so does the potential for kidney damage. It is my understanding as a client inters stage three kidney diseases; doctors begin to check this mineral value more closely. But if we begin paying more attention to these numbers earlier and begin modifying the diet to limit phosphorus sooner, clients may be able to maintain kidney function. The number one cause of elevated phosphorus in the American diet is SODA POP in all forms containing phosphoric acid.
Food Additives & More: leavening agents such as baking powder contain huge amounts of phosphorus 38,890mg.
Apple cider-flavored drink, powder, low calorie, with vitamin C, Phosphorus: 2400mg
Coffee, brewed, espresso, restaurant-prepared, decaffeinated Phosphorus: 1400mg
Puddings, all flavors except chocolate, low calorie, Phosphorus: 1353mg
Gelatin desserts, dry mix, reduced calorie, with aspartame Phosphorus: 1306mg
Cheese, pasteurized process, cheddar or American, fat-free Phosphorus: 1265mg
Fruit-flavored drink, with aspartame Phosphorus: 1142mg
Foods, such as deli meats and colas, which have phosphates added in processing, are especially high in phosphorus. Phosphates are often used as a preservative or as an ingredient in processed foods. You must read food labels carefully and look for words that mean phosphorus; Phosphoric acid, Dicalcium phosphate, Monocalcium phosphate, Pyrophosphates, Hexametaphosphate, Polyphosphates, Sodium phosphate.
Any food that is not natural, that is processed will contain high levels of phosphorus.
SeaFood: Both fish and shellfish can provide a high amount of phosphorus in the diet. Saltwater fish, such as halibut, cod, tuna, whiting, sardines and salmon, provides around one third of the daily required intake of phosphorus for every 3 oz. of fish consumed according to the Linus Pauling Institute.
Meat & Dairy: Lean beef, turkey and chicken all have between 150 and 175 mg of phosphorus per 3 oz. serving. The University of Illinois indicates that some meat producers add brine to their meat products, which contains phosphorus in the form of alkaline phosphates. Cow’s milk, whether whole, reduced fat or nonfat, is also high in dietary phosphorus.
Nuts: Nuts contain high levels of phosphorus including almonds, cashews, walnuts, peanuts, and pistachios. Brazil nuts top the list, with just 10 average-sized nuts providing around one quarter of the daily requirement of the mineral. Other sources include lentils, beans and whole grain breads and cereals, although these plant-based sources are far less available than animal-derived food products. BUT if you are a vegetarian relying on nuts, lentils and beans for protein and you are at risk of kidney disease you may want to have your eGFR, creatine and phosphorus levels checked.
They Mayo Clinic and DaVita have a list of food options that are lower in phosphorus – like many medical sites there is some throwing out of the baby with the bath water… The higher nutrient content of real foods such as whole grains in my mind outweighs the lower level of phosphorus; because many individuals with kidney disease struggle with type 2 diabetes the benefits of healthy food choices for their blood sugars will increase fiber and reduce weight, better than focusing on white bread having less phosphorus than whole grain.
It is also important for those with potential kidney disease to be watchful of high levels of potassium; foods like peanut butter are high in sugar, potassium and phosphorus making it more than just double jeopardy for your kidney health.
Take Back Control of Your Health with information.
Salt Vindicated-a personal case study
by Tammera J. Karr, PhD, BCHN, BCIH
In 2005, I thought I was developing hypothyroidism; I was tired, overweight, with high triglycerides, and muscle pain, all symptoms. I was eating real food, but I was under a lot of stress. Remember I have said several times over the last three years that stress is the number one cause of illnesses, and can kill you.
I saw a doctor I had confidence in, had her run a battery of tests and found out – nothing. So I cut back on salt, red meat, grains, and cut all sugar out of my diet. By 2006, I was running very high heart rates, triglycerides as well as my LDL’s were still elevated, I felt like crap, and my stress had doubled. Now my thyroid test began showing elevations in my TSH (thyroid stimulating hormone), my free T4 and free T3 numbers changed also.
This scenario would have continued to escalate and in fact did – my TSH levels reached 8, my doctor told me I was too difficult of a patient and I needed a specialist, I couldn’t tolerate thyroid medication due to my elevated heart rate, and refused to take medications to slow my heart rate for the rest of my life.
I kept looking till I found the answers that made sense to me, and am very pleased to say today my thyroid numbers are all perfect without medication. My current nurse practitioner, when reviewing my labs from the last 7 years, admitted she had never seen anyone turn their thyroid around. Oh and my heart rate is normal again!
Dr. James Wilson told me in 2006, “If you don’t treat the Adrenal Glands before the thyroid, the client will never get better.” I went back to eating Celtic sea salt, lean red meat, and took supplements for thyroid support and stress. The hardest part was acknowledging what the major stress triggers were, and over time cleaning house so to speak.
Salt
In 2011, the medical communities called on food manufactures to cut sodium in commercial foods. GOOD, why, because the forms of salt used in commercial foods are nitrates and nitrites, not natural salt with all the trace minerals for health.
A study released October 2011, in the American Journal of Hypertension, brought into question the time honored belief salt is bad for you. When I first viewed this article on Medscape the opening sentence was, “critics don’t believe study findings”, and of course after reading the conclusion of the study I can see why – it is throwing salt in their eyes. The study titled – Effects of Low-Sodium Diet vs. High-Sodium Diet on Blood Pressure, Renin, Aldosterone, Catecholamines, Cholesterol, and Triglycerides.
At this point I need to tell you several of the aforementioned named in the study title are either manufactured in the adrenal glands or in the liver –salt, is a detoxification agent for several glands and organs. Cholesterol and triglycerides are also elevated by poor thyroid function. Beginning to see the connection here? This is what the study found to my hearts delight.
“sodium reduction resulted in a significant increase in plasma cholesterol (2.5%) and plasma triglyceride (7%), which expressed in percentage, was numerically larger than the decrease in blood pressure of 1%. These results do not support that sodium reduction may have net beneficial effects in a population of Caucasians.”
Aldosterone is a steroid hormone produced by the outer-section of the adrenal gland, and acts on the functioning unit of the kidney, to cause the conservation of sodium, secretion of potassium, increased water retention, and increased blood pressure. The overall effect of aldosterone is to increase reabsorption of ions and water in the kidney — increasing blood volume and, therefore, increasing blood pressure. So if this hormone goes up, so does your water retention and BP, salt prevents this from happening according to the study.
Renin is an enzyme released by the kidneys that breaks down proteins and helps regulate blood pressure. This enzyme is the key to activating a complex process in which it increases the secretion of aldosterone, and stimulates the hypothalamus to activate the thirst reflex, each leading to an increase in blood pressure.
Catecholamine is a compound that acts as a neurotransmitter or hormone; neurotransmitters are used in the brain. They include dopamine, as well as the “fight-or-flight” hormones adrenaline. Dopamine is the neurotransmitter lacking in Parkinson’s patients, and when under stress our fight or flight hormones increase. That’s why Dr. Wilson and Dr. Brownstein believe salt to be critical for adrenal health, when under constant stress the adrenal glands dump salt through the kidneys, creating an imbalance in electrolytes. When potassium levels elevate, tachycardia can result. (an excessively rapid heartbeat, typically regarded as a heart rate exceeding 100 beats per minute in a resting adult)
Cholesterol, is painted as the evil one, in fact it is far from it. Without cholesterol we would not be able to think or make hormones. All forms of cholesterol are important to the body as a constituent of cell membranes, and involved in the formation of bile acid. Cholesterol is necessary for the synthesis of vitamin D and the steroid hormones, including the adrenal gland hormones cortisol and aldosterone.
Now this doesn’t mean you can eat all the salt you can stuff in, but the reasonable use of high quality salts from Selina Naturally and Redmond, are indeed a recommendation for everyone living with stress. It won’t fix all of your health challenges; you will have to take back control of your health just as I did with the right supplements and dietary changes.
There is more to good health than the Status Quo.
CoQ10 ~ formula for health
CoQ10 ~ formula for health
Be warned CoQ10 may give you heart failure when you see the price tag… With that in mind, understand the American diet is sadly lacking in almost all nutrients, especially those that we were able to get from organ foods over 50 years ago.
| Be warned CoQ10 may give you heart failure when you see the price tag… With that in mind, understand the American diet is sadly lacking in almost all nutrients, especially those that we were able to get from organ foods over 50 years ago. Every culture in the world has a place for organ foods, liver, heart, glands….they all contain vital nutrients that help in the energy production process. Co-enzyme-Q10 is one such nutrient. It is found in highest concentrations in heart and liver foods; and it is used most heavily by those same organs to produce the fuel that keeps the heart ticking and the liver manufacturing and cleaning.
CoQ10 is a powerful, fat-soluble compound found naturally in all forms of animal life. Biosynthesized in the membranes of cells, CoQ10 plays a vital role in the production of cellular energy. A Little History First isolated in 1957 and named “ubiquinone” CoQ10; in recognition of its presence in every human cell. It functions in concert with enzymes—that is, acts as a “coenzyme”—as part of essential chemical reactions in the cells. It is especially crucial for preserving the health of cells and tissues that require abundant energy, such as those of the cardiovascular and immune systems. In addition to its vital role in cellular energy production, CoQ10 is a powerful antioxidant that prevents oxidative damage caused by free radicals. Life Extension Foundation first introduced coenzyme Q10 (CoQ10) to the United States in 1983. While CoQ10 is widely recognized as a nutrient that protects heart health, new research indicates that CoQ10 may have a wide range of benefits that include preventing skin cancer and photoaging, guarding against prostate and breast cancers, supporting healthy blood sugar levels, slow the progression of Parkinson’s disease, in preventing migraine headaches, supporting immune health, periodontal disease, vision, male fertility and averting endothelial dysfunction and vascular disease. Breast and Prostate Research suggests in addition to protecting against melanoma, CoQ10 may help aging men and women to avert prostate and breast cancers and it is beneficial to cancer patients who are undergoing or have completed chemotherapy. In a study from Spain, CoQ10 dramatically altered the growth of malignant human prostate cells without adversely affecting the growth of non-malignant prostate cells. This led the Spanish research team to propose that CoQ10 may be an important preventive therapy for prostate cancer. For women undergoing conventional treatment for breast cancer, CoQ10 plays an important role in improving their outcomes. In a Danish clinical trial, 32 women with breast cancer were treated with CoQ10 in conjunction with conventional cancer therapy. All 32 subjects survived for the two-year duration of the study. Six patients experienced partial tumor regression and two saw a complete remission of their cancer. CoQ10 may thus help extend survival following conventional treatment for breast cancer. Blood Sugar Diabetes has now reached epidemic levels in the United States. Two important clinical trials indicate that CoQ10 can help maintain optimal blood sugar control and avert the lethal complications of this disease. An Australian study found that patients with type II diabetes who took 200 mg of CoQ10 a day over 12 weeks showed improved blood sugar control. Supplementation produced, on average, a threefold increase in CoQ10 levels in the trial subjects, while decreasing their blood pressure and hemoglobin A1C, a long-term indicator of blood sugar control. By improving blood pressure and optimizing blood sugar, CoQ10 may help prevent the dangerous metabolic complications of diabetes. Synthetic vs. Natural CoQ10CoQ10 can occur as one of two isomers, which are molecules that share the same chemical formula but have different physical arrangements in space. Animals, fish, and humans naturally make the trans-isomer of CoQ10. By contrast, the cis isomer of CoQ10 does not occur naturally in animals or humans, and can only be created in a synthetic process in the laboratory. While the benefits of natural trans CoQ10 are well documented, scientists have not yet determined whether the synthetic form of CoQ10 can be utilized by the human body, or whether it confers the same protective benefits as naturally occurring trans CoQ10. Kaneka’s yeast-fermented CoQ10 provides the trans isomer, while many synthetic CoQ10 products on the market today contain the unproven form. “Since CoQ10 is essential to the optimal function of all cell types, it is not surprising to find a seemingly diverse number of disease states that respond favorably to CoQ10 supplementation,” says Dr. Peter Langsjoen, one of the world’s foremost authorities on CoQ10. Dr. Langsjoen believes that CoQ10 is as fundamentally important as vitamin C for maintaining optimal health and longevity. The cost If you are unable to justify the cost of your nutritional supplements, I encourage you to evaluate the expense of health insurance, medications, sick days, work loss, and hospitalization. In today’s economy there may be no safer way to protect your health and that of the ones you love. Go to lef.org or vrp.com to read more about nutrients and the impending danger to your health freedoms. Be informed, take action, and protect your rights. Tammera Karr has a private practice in Douglas County Oregon. You can read other articles written by Tammera in the reading room of her website or contact her at wwwyourwholenutrition.com 2009© |
Niacin
Niacin
Nicotinic Acid is a specific form of Vitamin B3. Nicotinic Acid supplements are manufactured by oxidizing Nicotine – this is not a cause for alarm as Nicotinic Acid is not associated with any of the toxic effects attributable to Nicotine.
| Niacin is a member of the water soluble B- vitamin complex. The amino acid tryptophan can be converted to nicotinic acid in humans. Nicotinic Acid is a specific form of Vitamin B3. Nicotinic Acid supplements are manufactured by oxidizing Nicotine – this is not a cause for alarm as Nicotinic Acid is not associated with any of the toxic effects attributable to Nicotine. Nicotinic acid was isolated in 1867 and in 1937 it was demonstrated that this substance cures the disease pellagra. The name niacin is derived from nicotinic acid + vitamin.
Niacin is mainly involved in reactions that generate energy in tissues by the biochemical degradation of carbohydrates, fats and proteins. B3 functions in reductive biosyntheses such as the synthesis of fatty acids and cholesterol. Benefits of Niacin Reduce atherosclerosis, improve hypertension, stroke, blood circulation, and prevent abnormal blood clotting by lowering elevated fibrinogen levels. Niacin may prevent heart attacks and reduce the recurrence rate for second Heart Attacks by 30%, alleviate Raynaud’s disease by improving blood circulation to the hands and feet. B3 is useful for the treatment of Age-Related Macular Degeneration (ARMD) Nicotinic Acid may inhibit the ability of candida glabrata to cause Urinary Tract Infections (by inhibiting the ability of candida glabrata to adhere to the epithelial cells of the Urinary Tract). Niacin may reduce the mortality rate of cancer patients and may help to prevent some forms of Cancer: B3 may reduce the rate of recurrence of bladder cancer in people treated with gamma-rays in radiation therapy, and may help prevent endometrial cancer. Nicotinic Acid may inhibit the ability of candida glabrata to cause urinary tract infections. Dietary Sources Nicotinamide and nicotinic acid occur widely in nature. Nicotinic acid is more prevalent in plants, whereas in animals nicotinamide dominates. Yeast, liver, poultry, lean meats, nuts and legumes contribute most of the niacin obtained from food. Milk and green leafy vegetables contribute lesser amounts. In cereal products, especially corn and wheat, nicotinic acid is bound to certain components and is not bioavailable. Specific food processing, such as the treatment of corn with lime water involved in the traditional preparation of tortillas in Mexico and Central America, increases the bioavailability of nicotinic acid. Tryptophan contributes as much as two thirds of the niacin activity required by adults in typical diets. Important food sources of tryptophan are meat, milk and eggs. There is no evidence that niacin from foods causes adverse effects. Deficiency Copper deficiency can inhibit the conversion of tryptophan to niacin. The drug penicillamine has been demonstrated to inhibit the tryptophan-to-niacin pathway in humans; this may be due in part to the copper-chelating effect of penicillamine. The pathway from tryptophan to niacin is sensitive to a variety of nutritional alterations. Inadequate iron, riboflavin, or vitamin B6 status reduces the synthesis of niacin from tryptophan. Other drugs which interact with niacin metabolism may also lead to niacin deficiency, e.g. tranquillisers (diazepam) and anticonvulsants (phenytoin, phenobarbitol). Moderate Deficiency Symptoms
Severe Deficiency
Pharmacological doses of nicotinic acid, but not nicotinamide, exceeding 300 mg per day have been associated with a variety of side effects including nausea, diarrhea and transient flushing of the skin. Doses exceeding 2.5 g per day have been associated with hepatotoxicity, glucose intolerance, hyperglycemia, elevated blood uric acid levels, heartburn, nausea, headaches. Severe jaundice may occur, even with doses as low as 750 mg per day, and may eventually lead to irreversible liver damage. Doses of 1.5 to 5 g/day of nicotinic acid have been associated with blurred vision and other eye problems. It is my opinion that niacin should be taken with or as part of a B-complex program, and at the recommended lower levels. As with all supplements more is not better and they should always be part of a healthy dietary lifestyle. If you are unsure ask a nutritionally trained healthcare provider such as a Nutritionist, Acupuncturist, Chiropractor, Naturopath, or Family Nurse Practitioner. Tammera Karr has a private practice in Douglas County Oregon. You can read other articles written by Tammera in the reading room of her website or contact her at www.yourwholenutrition.com |
Pantothenic acid ~ vitamin B5
Pantothenic acid ~ vitamin B5
Pantothenic acid (vitamin B5) was discovered in 1933 and belongs to the group of water-soluble B vitamins. Its name originates from the Greek word “pantos”, meaning “everywhere”, as it can be found throughout all living cells.
| Pantothenic acid (vitamin B5) was discovered in 1933 and belongs to the group of water-soluble B vitamins. Its name originates from the Greek word “pantos”, meaning “everywhere”, as it can be found throughout all living cells. Pantothenic acid, as a constituent of coenzyme A (a coenzyme of acetylation), plays a key role in the metabolism of carbohydrates, proteins and fats, and is important for the maintenance and repair of all cells and tissues.
Coenzyme A is involved in reactions that supply energy, in the synthesis of essential lipids (sphingolipids, phospholipids), sterols (cholesterol), hormones (growth, stress and sex hormones), neurotransmitters (acetylcholine), porphyrin (component of haemoglobin, the oxygen-carrying red blood cell pigment), antibodies, in the metabolism of drugs (sulphonamides) and in alcohol detoxification. In the process of fat burning, pantothenic acid works in concert with coenyzme Q10 and L-carnitine. Functions
Sources The active vitamin is present in virtually all plant, animal and microbial cells. Pantothenic acid is widely distributed in foods, mostly incorporated into coenzyme A. Its richest sources are yeast and organ meats (liver, kidney, heart, brain), but eggs, milk, vegetables, legumes and wholegrain cereals are more common sources. Pantothenic acid is synthesized by intestinal micro-organisms, but the extent and significance of this synthesis is unknown due to increasing numbers of individuals with digestive impairment. Deficiency It is generally assumed dietary deficiency of this vitamin is extremely rare. However, pantothenic acid deficiency in humans is not well documented and probably does not occur in isolation but in conjunction with deficiencies of other B vitamins. Clinical manifestations that can be clearly ascribed to dietary deficiency of pantothenic acid have not been identified, although it has been implicated in “burning feet” syndrome, a condition observed among malnourished prisoners of war in the 1940s. Deficiency symptoms: include fatigue, headaches, insomnia, nausea, abdominal cramps, vomiting and flatulence. The subjects complained of tingling sensations in the arms and legs, muscle cramps and impaired coordination. There was cardiovascular instability and impaired responses to insulin, histamine and ACTH (a stress hormone). In experiments with mice it has been shown a deficiency of pantothenic acid leads to skin irritation and greying of the fur, which were reversed by giving vitamin B5. Pantothenic acid has since been added to shampoo, although it has never been successful in restoring hair color in humans.
At Risk
Used in the treatment of
In general I recommend vitamin B5 to all my clients as there are few who do not benefit from it being in their B-complex supplement. It is not recommended that any B vitamin be used for more than 6 months without the addition of a B-complex formula. When possible eat the whole foods that contain the nutrients you are seeking in addition to taking a supplement. Tammera Karr has a private practice in Douglas County Oregon. You can read other articles written by Tammera in the reading room of her website or contact her at www.yourwholenutrition.com |
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Folate/Folic acid ~more on B’s
Folate/Folic acid ~more on B’s
Folates are found in a wide variety of foods. Richest sources are liver, dark green leafy vegetables, beans, wheat germ and yeast. Other sources are egg yolk, milk and dairy products, beets, orange juice and whole wheat bread.
| Folate is a generic term for a water-soluble group of B vitamins including folic acid and naturally occurring folates. Folic acid is a synthetic folate compound used in vitamin supplements and fortified food because of its increased stability. The name comes from folium, which is the Latin word for leaves, because folates were first isolated from spinach in 1941. In 1962 Herbert consumed a folate-deficient diet for several months and recorded his development of deficiency symptoms. His findings set the criteria for the diagnosis of folate deficiency.
Folate coenzymes play an important role in the metabolism of several amino acids. The synthesis of the amino acid methionine from homocysteine requires a folate coenzyme and, vitamin B12. Tetrahydrofolic acid is involved in the synthesis of nucleic acids (DNA and RNA) – the molecules that carry genetic information in cells – and in the formation of blood cells. Folates are essential for normal cell division, proper growth and for optimal functioning of the bone marrow. Sources Folates are found in a wide variety of foods. Richest sources are liver, dark green leafy vegetables, beans, wheat germ and yeast. Other sources are egg yolk, milk and dairy products, beets, orange juice and whole wheat bread. Most forms of folate in food are unstable. Fresh leafy vegetables stored at room temperature may lose up to 70% of their folate activity within three days. Considerable losses also occur through leaching into cooking water (up to 95%) and through heating. Proper folate utilisation depends on an adequate supply of other B vitamin – B12 and B6 and vitamin C, which are involved in the chemical reactions needed for folate metabolism. Vitamin C may also provide the reducing conditions needed to preserve folates in the diet, and a diet deficient in folates is also likely to be deficient in vitamin C. Absorption occurs mainly in the upper part of the small intestine (jejunum). Deficiency Folate deficiency is one of the commonest vitamin deficiencies. It can result from inadequate intake, defective absorption, abnormal metabolism or increased requirements. Diagnosis of a subclinical deficiency relies on demonstrating reduced red cell folate concentration or on other biochemical evidence such as increased homocysteine concentration. Early symptoms of folate deficiency are non-specific and may include tiredness, irritability and loss of appetite. Severe folate deficiency leads to megaloblastic anaemia, a condition in which the bone marrow produces giant, immature red blood cells. At an advanced stage of anaemia symptoms of weakness, fatigue, shortness of breath, irritability, headache, and palpitations appear. If left untreated, megaloblastic anaemia may be fatal. Gastrointestinal symptoms also result from severe folate deficiency. Deficiency during pregnancy may result in premature birth, infant low birth weight and foetal growth retardation. In children, growth may be retarded and puberty delayed. Those at greatest risk
History
You can’t go wrong with taking this vital B vitamin. But don’t count on commercial foods to fill the need for you; they are a poor substitute for the real foods that are fresh, cost effective and locally available. High quality supplements are a must when it comes to the B family. To your Good Health. Tammera Karr has a private practice in Douglas County Oregon. You can read other articles written by Tammera in the reading room of her website or contact her at www.yourwholenutrition.com |
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Biotin
Biotin
Biotin plays a key role in the metabolism of lipids, proteins and carbohydrates. It acts as a critical coenzyme of four enzymes. Biotin plays a special role in enabling the body to use blood glucose as a major source of energy for body fluids,
| Biotin is a colorless, water-soluble member of the B vitamin family. Biotin was discovered in 1901 as a special growth factor for yeast, it took nearly forty years of research to establish biotin as a vitamin. Due to its beneficial effects for hair, skin and nails, biotin is also known as the “beauty vitamin”. There are eight different forms of biotin, but only one of them – D-biotin – occurs naturally and has full vitamin activity. Biotin can only be synthesized by bacteria, molds, yeasts, algae, and certain plants.
Main functions
Biotin plays a key role in the metabolism of lipids, proteins and carbohydrates. It acts as a critical coenzyme of four enzymes. Biotin plays a special role in enabling the body to use blood glucose as a major source of energy for body fluids, in DNA replication and transcription arising from its interaction with nuclear proteins. It owes its reputation as the “beauty vitamin” to the fact it activates protein/amino acid metabolism in the hair roots and fingernail cells. Sources Biotin is widely available in most foods but at very low levels. Its richest sources are yeast, liver and kidney. Egg yolk, soybeans, nuts and cereals are also good sources. 100 g of liver contains approximately 100 µg biotin, whereas most other meats, vegetables and fruits only contain approximately 1 µg biotin /100 g. In experiments, biotin bioavailability has been shown to vary considerably, 5%-62%, and lowest in cereals. Biotin is absorbed unchanged in the upper part of the small intestine. The colon is also able to absorb biotin via an analogue transport mechanism. Once absorbed, biotin is distributed to all tissues. The liver and retinal tissues are the main storage places. Human biotin deficiency is rare. This is probably due to biotin being synthesized by beneficial bacteria in the human intestinal tract. Deficiency symptoms
Signs of biotin deficiency have been demonstrated in volunteers consuming a biotin-deficient diet together with large amounts of raw egg whites. After 3-4 weeks they developed a fine dry scaly desquamating dermatitis, frequently around the eyes, nose, and mouth. After ten weeks on the diet, they were fatigued, depressed and sleepy, with nausea and loss of appetite. Muscular pains, hyperesthesia and paresthesia occurred, without reflex changes or other objective signs of neuropathy. Volunteers also developed anaemia and hypercholesterolaemia. Liver biopsies in sudden infant death syndrome babies reveal low biotin levels. Most of the affected infants were bottle-fed. At risk
Large doses of biotin may be given to babies with a condition called infantile seborrhea or to patients with genetic abnormalities in biotin metabolism. A large number of reports have shown a beneficial effect of biotin in infant seborrheic dermatitis and Leiner’s disease . Substances that Interfere with biotin
Well we have reached the end of known B vitamins; I hope you now are taking a good B-complex to combat stress, hair loss, birth defects, heart disease and more… To your good health. Tammera Karr has a private practice in Douglas County Oregon. You can read other articles written by Tammera in the reading room of her website or contact her at www.yourwholenutrition.com |
Vitamin A ~for more than your eyes
Vitamin A ~for more than your eyes
By Tammera J. Karr, MSHN, CNC, CNW, CNH 2009
In his 1919 book, Eat and Be Healthy, Virgil MacMickle, M.D., of Portland, Ore., recognized how crucial nutrition was for health. He wrote that the “chemical substances of which the body is composed are very similar to those of the foods which nourish it. They are made up of the same chemical elements….the body can only get the materials from which it is made in the first place from foods…” There are 13 known vitamins of which four are fat-soluble, and the remaining nine are water-soluble. A fat-soluble vitamin is absorbed with the help of fat. Vitamins A,D,E and K are fat-soluble.
| In his 1919 book, Eat and Be Healthy, Virgil MacMickle, M.D., of Portland, Ore., recognized how crucial nutrition was for health. He wrote that the “chemical substances of which the body is composed are very similar to those of the foods which nourish it. They are made up of the same chemical elements….the body can only get the materials from which it is made in the first place from foods…” There are 13 known vitamins of which four are fat-soluble, and the remaining nine are water-soluble. A fat-soluble vitamin is absorbed with the help of fat. Vitamins A,D,E and K are fat-soluble.
A little history 3500 years ago, the ancient Egyptians recognized that night blindness (caused by a lack of vitamin A) could be treated with specific foods. Native Alaskan Indians made a point of eating the eyes from the fish and animals they hunted, believing they would keep the eyes of the hunter and his family healthy. In 1913, attention turned to finding and isolating the vitamins themselves. The actual discovery of vitamin A is credited to a researcher named E. V. McCollum. He was curious why cows fed wheat did not thrive, became blind and gave birth to dead calves, while those fed yellow corn had no health problems. Thomas Osborne and Lafayette Mendel showed in rat experiments conducted at Yale University that butter contained a growth-promoting factor necessary for development. Soon known as fat-soluble vitamin A, its chemical character was established in 1933, and it was synthesized in 1947. Weston A. Price, discovered the diets of healthy traditional peoples contained at least ten times as much vitamin A as the American diet of his day (1939). Weston Prices work revealed vitamin A is one of several fat-soluble activators present only in animal fats and necessary for the assimilation of minerals in the diet. More than your eyes Many have been lead to believe the best way to get your vitamin A is thought beta-carotene. While it is true that many vegetables are loaded with health promoting carotenoids it should be noted, not everyone can increase or correct a vitamin A deficiency with plant based foods. There are several conditions that interfere with the conversion of carotenes in plant foods to vitamin A: being an infant or child, diabetes, low thyroid function, low fat diet, diarrhea, celiac or gluten sensitivity, and pancreatic disease. Naturally occurring vitamin A is necessary for; anemia (due to vitamin A enhancing the absorption of Iron), heart disease, blood clotting- stroke, hemorrhoids, loss of appetite, celiac, colitis, crohn’s, gastric, heartburn, peptic ulcers, ulcerative colitis, deafness, tinnitus, urinary tract infections, macular degeneration, blurred vision, dry eye, general eye health and the list goes on…. The Merck Manual describes vitamin-A toxicity. Acute vitamin-A poisoning can occur in children after taking a single dose of synthetic vitamin A in the range of 300,000 IU or a daily dosage of 60,000 IU for a few weeks. In adults, vitamin-A toxicity has been reported in arctic explorers who developed drowsiness, irritability, headaches and vomiting, with subsequent peeling of the skin, within a few hours of ingesting several million units of vitamin A from polar bear or seal liver. Symptoms cleared up with discontinuation of the vitamin-A rich food. Vitamin A toxicity is much more common with the use of megavitamin tablets containing synthetic vitamin A. . . acute toxicity, 100,000 IU synthetic vitamin-A per day taken for many months. Listed are approximate levels of vitamin A in common foods, in IUs per 100 grams: Regular cod liver oil 100,000 Duck liver 40,000 Beef liver 35,000 Goose liver 31,000 Liverwurst sausage (pork) 28,000 Lamb liver 25,000 The US Recommended Daily Allowance of vitamin A is currently 5,000 IU per day. From the work of Weston Price, we know the amount in primitive diets was about 50,000 IU per day, if you consume generous amounts of whole milk, cream, butter and eggs from pastured animals; beef or duck liver several times per week; and 1 tablespoon regular cod liver oil or 1/2 tablespoon high-vitamin cod liver oil per day you can come close. Some individuals may choose to use only supplementation, if so be sure of the quality of your supplement, read the label and know that the best also has a hefty price. If you like liver contact a local farmer who raises grass feed animals and get your liver from them. If you hate the flavor of liver contact me and I will tell you a trick in preperation. Happy Turkey day complete with giblets! |
Take Magnesium and Relax
Take Magnesium and Relax
By Tammera J. Karr, MSHN, CNC, CNW, CNH 2009©
Magnesium has been called the most important mineral to man and all living organisms. It is critical to the metabolic process of one-celled organisms and is the second most abundant mineral found in human cells.
| Magnesium has been called the most important mineral to man and all living organisms. It is critical to the metabolic process of one-celled organisms and is the second most abundant mineral found in human cells. Magnesium is involved with all aspects of cell production and growth. In both plants and animals magnesium is involved in hundreds of enzyme processes promoting life and health.Currently seventeen minerals are considered essential for human life, as with most minerals, magnesium naturally combines with other elements. By combining with sulfur magnesium makes Epsom salts, carbon makes magnesium carbonate, and with calcium to make dolomite. Like calcium, magnesium is alkalizing reducing acidosis (high acid).
Approximately 60% of the body’s total magnesium is concentrated in the bones, 20% is in muscles, and 20% is in soft tissues and the liver. Magnesium works inside our tissue cells, producing ATP energy for the body’s vital force and triggering the production of the body’s protein structures by producing DNA. What does Magnesium do?
Calcium and magnesium share importance in the body, neither can act without eliciting a reaction from the other and they are antagonistic towards one another. Enzymes whose activities depend on sufficient amounts of intracellular magnesium, will be detrimentally affected by small increases of cellular calcium. If too much calcium is present in the cellular tissue, cell division, growth and intermediary metabolism are adversely effected. Magnesium is what makes calcium dissolve in your body making it possible for your blood stream to pick magnesium up and transport it. If you are not getting adequate amounts of magnesium and you are supplementing with calcium, you may be increasing your risk factors for heart disease, muscle spasms, fibromyalgia, dental cavities and kidney stones. All muscles, including the heart and blood vessels are affected if magnesium is deficient; calcium floods the smooth muscle cells causing spasms and constricted blood flow. This can lead to high blood pressure, arterial spasms, angina and heart attack. Supplemental magnesium should be taken at a different time of the day to supplementary calcium (as calcium prevents the absorption of magnesium if it is consumed in conjunction with magnesium). The absorption of magnesium decreases rapidly when more than 200 mg is consumed at one time – it is therefore advisable to take magnesium supplements in divided doses during the day. Many of the therapeutic benefits associated with magnesium are optimized when magnesium is consumed as magnesium aspartate and combined with potassium aspartate. The body should contain twice the amount of calcium as magnesium, i.e. the Calcium:Magnesium ratio is 2:1. High dietary levels of phosphorus (found in soda pop) inhibit the body’s absorption of magnesium. All processed foods and beverages are void of magnesium. Poor digestion and low stomach acid can lead to magnesium deficiencies, as can stress, being elderly, arthritis, diabetes, gallbladder disease, osteoporosis, asthma, and depression. The nation’s number one over-the-counter drugs are antacids; heartburn and indigestion are the result of bad eating choices and taking acid reducers limits the amount of acid available for the digestion of essential minerals like magnesium. The taking of calcium carbonate antacids depletes our already deficient reserves of magnesium increasing the likely hood of insomnia, restless leg and chronic health challenges. Health challenges that can benefit from optimum magnesium intake. Asthma Blood clots Bowel disease Cystitis Depression Detoxification Diabetes Fatigue Heart Disease Hypertension Hypoglycemia Insomnia Kidney Disease Migraine Musculoskeletal Conditions Nerve health Gynecological Osteoporosis Raynaud’s syndrome Tooth decay
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