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Omega-3's May Reduce Oxidative Stress Caused by Air Pollution

3rd December 2008

Macular Degeneration Associated with Sunlight Exposure and Antioxidant Levels

28th November 2008

Extracts from Green Tea May Help Lower Several Cardiovascular Risk Factors

19th November 2008

Whey Supplements May Stimulate Protein Production during Bed Rest

31st October 2008

Resveratrol May Protect the Liver from Alcohol

29th October 2008

Vitamin D May Protect Against Multiple Sclerosis (MS)

3rd September 2008

Omega-3 and Healthy Eyes: More Proof

30th August 2008

Lutein and DHA May Help Prevent Age Related Macular Degeneration

10th June 2008

Low Levels of EPA are Associated with the Severity of Depression in the Elderly

9th June 2008

Soluble Fibre for Weight Loss

7th May 2008

Lutein and Zeaxanthin Can Cut the Risk of Blindness from AMD by Nearly Two-Thirds

7th May 2008

Higher levels of vitamin D may help with weight loss

17th April 2008

Coenzyme Q10 reduces exercise-induced muscular injury in athletes

14th April 2008

Omega-3's May Reduce Oxidative Stress Caused by Air Pollution

3rd December 2008

As air pollution becomes an increasingly common problem understainding the effects of exposure to particulate matter (PM) in the air is becoming an important area of research. Evidence has shown that environmental exposure to PM is associated with increased cardiovascular mortality and reduced heart rate variability (an indicator of cardiac regulation) in the elderly. The negative effects of PM are thought to be associated with increased inflammation and oxidative stress. New research suggests that supplementation with Omega-3 polyunsaturated fatty acids helps to alleviate the negative effects associated with PM exposure.

The study involved 52 residents of a nursing home in Mexico City who were chronically exposed to particulate matter. The study lasted 4 months, with individuals receiving supplements of fish oil (containing omega-3 fatty acids). Blood tests were performed a t the beginning and the end of the study to assess levels of certain key markers of oxidative stress. These markers included copper/zinc superoxidase dismutase (SOD) activity, lipoperoxidation product (LPO) levels, and reduced glutathione (GSH) levels. Exposure to PM was also monitored.

SOD is a key enzyme involved in the body’s response to oxidative stress, and helps to eliminate radical oxygen species. GSH levels are also highly important and GSH is a powerful scavenger of free radicals. Depeleted GSH levels are a major indicator of oxidative stress. Finally the formation of LPO's is another indicator of oxidative stress in the cells.

The results of the study indicated that exposure to PM resulted in decreased SOD and GSH levels. However, supplementation with omega-3 fatty acids seemd to modulate these effects, with individuals taking fish oil showing increased SOD and GSH levels. Omega-3 supplementation was also linked to lower LPO levels. These results are very interesting and suggest that Omega-3 fatty acids could benefit those exposed to high levels of PM by enhancing the body’s response to oxidative stress and potentially lowering the risk of associated heart problems.

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Macular Degeneration Associated with Sunlight Exposure and Antioxidant Levels

28th November 2008

Recently, a large study called the European Eye Study was conducted to examine the combined effects of sunlight exposure and antioxidant levels on the rate of occurrence of Age-Related Macular Degeneration (AMD). The study found that there may be an important link between these factors.

The retina of the eye is at risk of being damaged by exposure to light. Although UV light is mostly absorbed by the cornea and macula, the retina is still exposed to blue light, which has been shown in animal studies to generate reactive oxygen species, which in turn can cause significant damage to the retina. Because of this, sunlight exposure is thought to be a possible risk factor for the development of AMD. Antioxidants play a key role in this as well, as they can help scavenge free radicals, protecting the eye from damage.

The European Eye Study involved 4753 individuals aged 65 and older from seven different countries across Europe. Questionnaires were used to evaluate each individual’s levels of sunlight exposure throughout their working life and retirement. Individuals were also assessed for the occurrence of AMD, and serum antioxidant levels (vitamin C, vitamin E/a-tocopherol, lutein, zeaxanthin and zinc).

The results of the study indicated that while there is no significant association between either light exposure or antioxidant levels with the prevalence of AMD on their own, a consistent combined effect was observed. Individuals with low levels of antioxidants had higher risks of developing AMD when exposed to blue light. In particular, the association of exposure to blue light when combined with low levels of zeaxanthin, a-tocopherol and vitamin C were associated with a 4-times greater chance of having AMD.

These results demonstrate the importance of adequate antioxidant intake to help protect the health of the eyes.

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Extracts from Green Tea May Help Lower Several Cardiovascular Risk Factors

19th November 2008

Drinking tea has been linked to a wide range of health benefits, including improved cardiovascular health. However, many of the studies conducted have been solely observational, with no way of assessing the quantities of different component s of the tea. A recent randomized, double-blind, placebo-controlled study examined the effects of a standardized green tea extract on various cardiovascular risk factors.

The study included 111 healthy adult volunteers, of which half received a standardized capsule containing 100mg L-theanine and 200 mg of green tea extract (45% EGCG) twice daily and the other half received a placebo. Measurements of various cardiovascular risk factors were taken at baseline, after 3 weeks and after 3 months. These measurements included blood pressure, low-density lipoprotein (LDL) cholesterol levels, serum malondialdehyde levels (a marker of oxidative stress) and a marker of chronic inflammation (serum amyloid-a levels).

Following three weeks of supplementation, individuals receiving the green tea capsule showed significantly lower blood pressure levels (systolic blood pressure reduced by 5mmHg and diastolic by 4mmHg). The reduction in systolic blood pressure remained significant after 3 months as well. There was also a significant decrease in the inflammation and oxidative stress markers, with serum amyloid-a levels decreasing by 42% and serum malonaldehyde levels decreasing by 11.9%. In individuals with a high baseline cholesterol level, there was also a significant decrease in LDL cholesterol levels. This effect was more pronounced in men.

Overall the results of this study provide good evidence for the potential of green tea compounds (EGCG and L-theanine) for reducing a variety of cardiovascular risk factors, and improving overall cardiovascular health. EGCG and L-theanine may work together to reduce hypertension by promoting a relaxed state of mind and relaxing vascular smooth muscle. EGCG is also a powerful anti-inflammatory, and may reduce oxidative stress through its antioxidant properties.

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Whey Supplements May Stimulate Protein Production during Bed Rest

31st October 2008

Whey protein is known to have a wide variety of health applications. Besides having immune boosting, anti-inflammatory, anti-microbial and other effects, whey protein has also been studied for its potential value in exercise and muscle building. A recent study observed whey protein’s ability to stimulate protein synthesis during physical inactivity.

The rate of protein synthesis is strongly stimulated by providing the body with dietary proteins or amino acids, which form proteins. In this study, which was recently published in the Journal of Nutrition (Antonione et al. 2008;138:2212-2216), 8 young male volunteers on bed rest were given either whey protein or casein, and their rates of protein synthesis after eating were measured. Each participant was given a specifically prepared diet. The study found that net protein synthesis was greatest when the participants were given a whey supplement.

Normally, synthesis of skeletal muscle protein is increased after physical activity. This can be problematic for people who are in conditions of forced reduced physical activity, such as in the cases of neurological and other diseases. This study concluded that whey protein's ability to stimulate whole-body and muscle protein synthesis could make it beneficial in conditions of physical inactivity, and help to prevent muscle atrophy that can be associated with these conditions.

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Resveratrol May Protect the Liver from Alcohol

29th October 2008

Alcoholic fatty liver disease is an umbrella term used to describe a number of hepatic (liver) conditions which, at their root, can be traced to an unhealthy accumulation of fatty acids in the liver caused by the excessive consumption of alcohol. Resveratrol is a highly ubiquitous phyto-micronutrient found under the skin of grapes used to make red wine, and has become increasingly pervasive as a source of research for longevity, cancer prevention and a host of other fields.

A new study from the Department of Molecular Pharmacology and Physiology at the University of South Florida in Tampa examined the effects of resveratrol supplementation on laboratory mice concurrently subjected to excessive amounts of alcohol (in the form of ethanol). The study reinforced the fact that resveratrol increases the expression and activity of the enzymes SIRT1 and AMPK, molecules which, among their numerous other roles, break down fats in the liver. In short, the resveratrol-treated mice experienced reduced lipid synthesis and increased fatty acid oxidation, thus preventing hepatic steatosis (abnormal retention of lipids) which leads to alcoholic fatty liver disease.

While resveratrol has established a reputation within scientific and preventative health circles mainly as a CR (calorie-restriction) mimetic, this study suggests that it may also serve as a promising agent for the prevention or treatment of alcoholic fatty liver disease.

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Vitamin D May Protect Against Multiple Sclerosis (MS)

3rd September August 2008

Vitamin D is an essential nutrient that is required for the maintenance of good health. Vitamin D deficiency has been associated with a lengthy list of health problems, from bone fractures to cancer. The problem is that sufficient levels of vitamin D are not easily obtained through diet alone. Also, although the vitamin is produced in the skin when exposed to UV rays from the sun, in northern climates sunlight levels are inadequate during the winter to trigger the production of vitamin D. As a result, many people are deficient in this essential vitamin. Recent evidence suggests that the maintenance of healthy vitamin D levels at a young age may also be a crucial factor in the prevention of certain autoimmune disorders like MS.

A recent review of the potential link between vitamin D levels and MS points out that the incidence of MS is correlated with geographic area, with the disease being far more prevalent at higher latitudes where there is less exposure to sunlight. Furthermore, sufficient vitamin D intake has been linked with a lower prevalence of MS. There is evidence to suggest that maintaining healthy vitamin D levels is especially important at a young age. The correlation between the onset of MS later in life and blood vitamin D levels was especially strong for blood levels measured before the age of 20. Furthermore, immigrants who move before the age 15 have been shown to take on the MS risk associated with their new country.

Research has shown that higher blood levels of vitamin D (in the form of 1,25(OH)2D3) can at least partially protect against certain experimental autoimmune diseases in mice, including experimental allergic encephalitis (the mouse model of MS), experimental lupus erythematosus, autoimmune thyroiditis and autoimmune diabetes. It is thought that vitamin D's action against autoimmune diseases like MS is through its effects on the immune system, namely the maintenance of a balanced T-cell response, which prevents autoimmunity. These results, and the clear associations between MS incidence and geographic location, sunlight levels and blood vitamin D levels, suggests that sufficient vitamin D levels, especially early in life, may have an important protective role against MS. While vitamin D seems to be important for the prevention of MS, its potential role in the treatment of this disease has not yet been determined. Further studies and clinical trials will be required to assess whether vitamin D supplementation could benefit those with active MS.

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Omega-3 and Healthy Eyes: More Proof

30th August 2008

The link between healthy eyesight and an adequate intake of omega-3 essential fatty acids has long been a source of speculation within the scientific and preventative health communities. Indeed, the former has only recently begun to publish the results of extensive studies establishing such a link, with one meta-analysis from Australia stating that a high intake of omega-3 fatty acids from fish and other sources can reduce the risk of AMD (Advanced Macular Degeneration) by up to 38 % (source: Archives of Ophthalmology, June 2008, Vol. 126, pp. 826-833). The umbrella group AMD Alliance International claims that AMD is the leading cause of legal blindness for people over 55 in the 'developed world'. AMD is a degenerative retinal disease whose progress is very concurrent with the aging process, attacking central vision capacity and leaving only peripheral vision.

There are two types of AMD, wet and dry, and the former is the main cause of vision loss. Wet AMD was the focus of a recent European study that confirmed the findings of the aforementioned Australian study and others. In this most recent British-based study that used recruited participants from all over Europe, 105 people aged 65 or older who were diagnosed with wet AMD were used as study subjects while 2,170 people were to act as control subjects, and their dietary habits were compared using questionnaires. The results? The scientists found that at least one serving of oily fish per week was associated with a 50% reduction in the risk of developing wet AMD. Furthermore, those who consumed more than 300 mg per day of DHA (Docosahexaenoic acid) and EPA (eicosapentaenoic acid) – two of the more well-known omega-3 essential fatty acids – were 68% and 71% less likely (respectively) to have wet AMD.

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Lutein and DHA May Help Prevent Age Related Macular Degeneration

10th June 2008

Age related macular degeneration (AMD) is currently the leading cause of blindness. Certain dietary nutrients have been found to help prevent or slow the development of this disorder, including lutein and the omega-3 fatty acid DHA. Lutein and its structural isomer zeaxanthin accumulate in the retina, particularly in the macular region where they are components of macular pigment. Lutein is an antioxidant and filters blue light, protecting the macula from oxidative damage which contributes to AMD. DHA is also found in the retina, particularly in the photoreceptor outer segments which are constantly being renewed, requiring a steady supply of DHA for optimal retinal function. Previous studies have found that DHA intake is inversely related to the risk of AMD.

A new study from the American Journal of Clinical Nutrition (Johnson et al. 2008;87:1521-9) tested the effects of lutein and DHA on macular pigment optical density (MPOD). 49 women between the ages of 60 and 80 were randomly assigned to be given DHA, lutein, a combination of both, or a placebo for 4 months. At the end of the study, it was found that the spacial pattern of increases in MPOD varied depending on the supplement. Women given lutein had increased MPOD at each retinal locus and women given DHA had an increase in the most central locus. Serum concentrations of lipoprotein subfractions were also changed. Women supplemented with DHA tended to have increases in their high-density lipoprotein subfractions (HDL, or good cholesterol) while decreasing their low-density lipoprotein subfractions (LDL, or bad cholesterol). This was especially noticeable in the lutein + DHA group.

The study concluded that lutein and DHA may be helpful in the prevention of AMD. DHA’s effects are likely due to its influence on lipoprotein balance. Lutein is transported to the retina mainly by HDL, so DHA may help to accumulate lutein in the macula. These changes in lipoprotein balance are also related to a lower risk of cardiovascular disease, which shares many of the same risk factors as AMD.

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Low Levels of EPA are Associated with the Severity of Depression in the Elderly

9th June 2008

Depression is a common disorder, especially among the elderly population. The prevalence of clinically significant depressive symptoms among older adults has been reported to range from 8% to 16%, and is likely to be higher as there seem to be many cases which go undiagnosed and untreated. Nutritional factors are often a contributing problem in depression, and nutritional supplementation has been proposed as a way to alleviate or protect against depressive symptoms. Studies of nutrients that could help in depression have particularly focused on polyunsaturated fatty acids, such as eicosapentaenoic acid (EPA).

A recent study from France observed the association between plasma levels of fatty acids and the severity of depressive symptoms. 1390 subjects with an average age of 75 years participated in the study. Researchers found that plasma levels of EPA were significantly lower in the individuals with depression than in control subjects. The association of EPA levels and severity of depression remained significant even after adjusting for other factors, such as socio-demographic characteristics and health factors.

EPA’s role in mental health may be due to its ability to regulate the inflammatory response, which is involved in depression. EPA may also help regulate the composition and fluidity of the membranes of neurons, which could affect cellular signaling. The activity of enzymes that are needed to produce long-chain polyunsaturated fatty acids decreases with age, so supplementation with these fatty acids may be helpful for elderly individuals.

Feart C, Peuchant E, Letenneur L, Samieri C, Montagnier D, Fourrier-Reglat and Barberger-Gateau P. Plasma eicosapentaenoic acid is inversely associated with severity of depressive symptomatology in the elderly: data from the Bordeaux sample of the Three-City Study. Am J Clin Nutr 2008;87:1156-62.

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Soluble Fibre for Weight Loss

7th May 2008

Consuming soluble fibre such as ß-glucan, pectin, and glucomannan, which is found in such foods as oats and barley, is well-known as a proven and effective way to reduce unhealthy levels of cholesterol. However, soluble fibre is now also being re-appreciated for another of its fundamental benefits, which is more important now than ever – weight loss.

Scientists in Spain have just completed a double-blind, placebo-controlled clinical trial involving 200 overweight or obese subjects who received either a 4 gram dose of mixed fibre, or a placebo two or three times daily for 16 weeks. At the end of the study, the subjects consuming fibre lost an average of 4.56 kg (more than 10 lbs) while the placebo group lost 0.79 kg (less than 1.8 lbs). Furthermore, the fibre-consuming subjects also saw their LDL (bad) cholesterol levels drop at a rate more than five times greater than those in the placebo group.

Finally, the subjects consuming fibre reported an increased level of satiety after eating, something that was not noted for their counterparts in the placebo group.

Source: Salas-Salvado J, et al. Effect of two doses of a mixture of soluble fibres on body weight and metabolic variables in overweight or obese patients: a randomised trial. Br J Nutr. 2008 Jun;99(6):1380-1387.

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Lutein and Zeaxanthin Can Cut the Risk of Blindness from AMD by Nearly Two-Thirds

7th May 2008

Age-related Macular Degeneration (AMD) is the most common cause of legal blindness in the Western World for people over the age of 55, according to the Toronto-based awareness group AMD Alliance International. As life expectancies have grown, AMD has become more prevalent, with one-third of the population over the age of 80 now being affected by AMD to varying degrees.

In Australia, AMD is the cause of blindness for over 80% of people aged at least 50 who fit the legal definition of blindness in that country (defined as being able to see at 6 metres what people with ‘normal’ vision can see at 60 metres). Scientists there have just completed a large, population-based cohort study, with corresponding results revealing that higher intakes of the carotenoids lutein and zeaxanthin can reduce the risk of AMD by 65%.

The study, entitled "Dietary Antioxidants and the Long-term Incidence of Age-Related Macular Degeneration: The Blue Mountains Eye Study" (Ophthalmology Feb.2008, Vol. 115, Issue 2, Pg. 334-341) was conducted by the Universities of Sydney and Newcastle and involved 3654 subjects spanning 10 years. The subjects’ dietary and nutritional intakes from food and supplements were monitored and calculated in correlation to the development of AMD. The intake of a variety of nutrients was measured, and those with the highest average intakes of the carotenoids zeaxanthin and lutein had a 65 percent reduced risk of neo-vascular AMD compared to those with the lowest average intakes.

This study corresponds neatly with the findings of another recent study out of Ireland published in the American Journal of Clinical Nutrition (Mar. 2008, Vol. 87, Number 3, P. 712-722."Diet and risk factors for age-related maculopathy" S. Beatty, et al.). This study, involving 828 healthy subjects between the ages of 20 and 60, while not directly examining the effects zeaxanthin supplementation on vision health, found an inverse relationship between zeaxanthin intake and age. The authors wrote that their study "simply observed that dietary intake of zeaxanthin decreases with increasing age (which is, obviously, the most important risk-factor for ARM [Age-Related Maculopathy]*)" and that this finding "warrants further investigation". They concluded with "In other words, perhaps people should take zeaxanthin supplements as they get older".

*Maculopathy refers to any disorder of the macula- including AMD.

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Higher levels of vitamin D may help with weight loss

17th April 2008

Vitamin D is an essential nutrient that is involved in regulating calcium and phosphate and has well established roles in bone health. It is also associated with lower risks of diabetes, autoimmune disorders, cardiovascular disease, and certain cancers. Although the body synthesizes vitamin D in response to sunlight, deficiency of this important vitamin is rampant.

A new study observed the effects of vitamin D levels in women who were trying to lose weight. Sixty overweight/obese women between the ages of 20 and 35 were divided into groups based on their vitamin D status (which was determined by their blood levels of the active vitamin form, 25(OH)D). They were then randomly assigned to one of two slightly hypocaloric diets for two weeks. The first diet was a conventional weight loss diet, while the other was more unusual and provided a greater amount of vitamin D. At the end of the trial, all women had a reduction in energy intake, body weight and body mass index thanks to the low calorie diets. However, the women who had had higher levels of vitamin D at the beginning of the study showed significantly greater losses of body fat than women with lower initial levels of vitamin D. This was especially obvious in the women on the higher vitamin D diet. The latter also had increased levels of 25(OH)D at the end of the study, and a significant increase in their fat-free mass. Because the reduction of energy intake did not differ between the women of high vitamin D status compared to low vitamin D status, reduced energy intake could not be responsible for the greater loss of fat and body weight.

These results suggest that vitamin D may have a role in regulating the accumulation of body fat, and may help with fat loss. The study suggested that since higher levels of vitamin D reduce the influx of calcium into fat-storage cells, vitamin D may help increase the breakdown of stored fat. Overall, the study showed that women with a higher vitamin D status responded better to their diets and lost more body fat. Therefore, among all the reasons why it is important to maintain a healthy vitamin D status, it may be particularly important for people who are trying to lose weight.

Obtained from: Ortega et al. Preliminary data about the influence of vitamin D status on the loss of body fat in young overweight/obese women following two types of hypocaloric diet. British Journal of Nutrition. 2008; published online ahead of print.

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Coenzyme Q10 reduces exercise-induced muscular injury in athletes

14th April 2008

Coenzyme Q10 is a vitamin-like substance that is also known as ubiquinone since it is present throughout the body. It is found in cellular membranes, which it stabilizes, and it is required for mitochondrial activity to produce cellular energy. Mitochondrial energy production releases reactive oxygen species which can damage cells, and CoQ10 works as an antioxidant to quench these species and prevent damage. It also keeps other antioxidants in their active forms. Reactive oxygen species production increases during physical activity by approximately 10 to 20 fold, and it has been suggested that this causes muscular injury, leading to a decrease in physical performance. Cell culture studies have found that CoQ10 protects skeletal muscle cells from injury.

A new study published in the British Journal of Nutrition (Kon et al. 2008; published online ahead of print) examined the effects of CoQ10 on exercise-induced muscular injury in athletes. The participants in the study were 18 male students who were taking part in a 6 day kendo training camp. Kendo is a traditional Japanese sport that involves highly intense exercise, causing an increase in oxidative stress and cellular damage. The kendoists were randomly assigned in a double-blind manner to be given either placebo capsules, or 100mg of CoQ10 three times a day. Blood samples were taken to measure creatine kinase activity and serum myoglobin concentrations, which are the most commonly used markers of skeletal muscle damage.

The study found that both serum creatine kinase activity and serum myoglobin concentrations increased significantly during the trial period compared to initial levels. The percent changes of both markers were significantly lower in the CoQ10 group than in the placebo group, indicating that CoQ10 reduced exercise-induced muscular injury.

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