Vitamin K: A Nutrient Worth Knowing

Author: Sean Wells
A nutrient typically thought of in relation to bone health—if it’s thought of at all—is vitamin K, which is sometimes referred to as “the forgotten vitamin”. A bit like the vitamin B complex, it is in fact not a single nutrient, but the name given to a group of vitamins of similar composition.

The two main groups of vitamin K that occur naturally are phylloquinone (vitamin K1) and menaquinone (vitamin K2). Vitamin K1 is found in many vegetables, while vitamin K2 is primarily produced by bacteria. There is a third variety as well—menadione—which is entirely synthetic.

Physiologically, vitamin K plays a role along with magnesium in what is referred to as The Calcium Paradox: this refers to the potential for dietary or supplemental calcium to accumulate in arterial walls, rather than in bones where it belongs. Proper intake of vitamin K helps to biologically direct calcium to the skeletal system, which in turn greatly reduces the likelihood of calcium arriving at the arteries.

Another very interesting study suggests that vitamin K may have potential to assist in cancer treatment. This is due to its promotion of apoptosis (or cell death) in malignant tissue, thereby interfering with progression of the disease. Finally, there appears to be a correlation between vitamin K deficiency and the presence of Alzheimer’s disease. While the exact nature of the relationship is not known, it is thought to involve the antioxidant properties vitamin K displays, which possess neuroprotective qualities.

Currently the average vitamin K intake in the U.S. is approximately 75 to 125 mcg daily. The current recommended intake is anywhere between 100 to 200 mcg daily, and as it has been with vitamin D in the past, there are certain researchers advocating much higher amounts (up to 1,000 mcg) for maximum benefits. Apart from supplemental sources, leafy greens such as spinach, kale and collard greens provide the most abundant amounts of this lesser known but highly beneficial nutrient.

Vitamin D Can Keep Us Moving, According To Study

Author: Sean Wells
Older adults who don’t get enough Vitamin D, in addition to putting the health of their bones and heart at risk, may also be in danger of developing mobility limitations and disability, according to new research from Wake Forest Baptist Medical Center. The study analyzed an association discovered between Vitamin D and the onset of mobility limitation and disability over six years of follow-up, using data from the National Institute on Agings study on Health, Aging, and Body Composition.

Data from a total of 2,099 participants was used for this study, with eligible participants reporting at the outset no difficulty walking one-fourth mile, climbing 10 steps, or performing daily activities. All participants were free of life-threatening illness, and serum levels of Vitamin D were measured at the beginning of the study.

Mobility limitation and disability are defined as any difficulty or lack of ability in walking several blocks or climbing a flight of stairs. Occurrence of mobility limitation and disability during follow-up was then assessed during annual clinic visits, alternated with telephone interviews every six months over six years.

“We observed about a 30 percent increased risk of mobility limitations for those older adults who had low levels of Vitamin D, and almost a two-fold higher risk of mobility disability,” according to lead author Denise Houston, PhD, a nutrition epidemiologist in the Wake Forest Baptist Department of Geriatrics and Gerontology.

Vitamin D plays an important role in muscle function, so it is quite possible that low levels of the vitamin could result in the onset of decreased muscular strength, naturally resulting in compromised physical performance. Vitamin D may also indirectly affect overall physiological function and metabolism, as low Vitamin D levels have also been associated with diabetes, high blood pressure and cardiovascular disease. These conditions are frequently related to a corresponding decline in physical function.

People get Vitamin D when it is naturally produced in the skin by sun exposure, by eating foods with Vitamin D, such as fortified milk, juice and cereals, and by taking vitamin D supplements. Current recommendations call for adults over the age of 70 to aim for 800 IUs of Vitamin D daily in their diet or supplements. These dietary recommendations, however, are based solely on Vitamin Ds benefits for bone health. When taking into account all the other health factors this vitamin has been associated with in recent years, it seems reasonable to predict an increase in these recommendations.

Blueberries Promote Exercise Recovery

Author: Sean Wells
Recent findings from research conducted in New Zealand indicates that blueberries—and more specifically, the potent antioxidants they contain—could help people to return to peak performance faster after strenuous exercise.

The function that antioxidants play in recovery from exercise involves the inhibition of free radicals produced as a result of the exercise itself. Although clearly beneficial for long-term health, it is also true that all exercise produces some degree of inflammation, and intense or prolonged exercise can produce enough to actually inhibit progress.

Ten female participants were involved in the study. In the first part, participants were given blueberry smoothies before, during, and for two days after the performance of exercise strength tests, while blood samples were taken to monitor recovery. Several weeks later, the exercise were repeated, while a “placebo” smoothie (made without blueberries) was consumed instead.

Results indicated that—despite the total antioxidant content of the control and experimental smoothies to be similar—ingesting the blueberries ultimately produced a higher level of antioxidant defense in the blood. This was associated with an improved rate of recovery in the first 36 hours in one particular measure of muscle performance, expressed in terms of muscular strength.

Although not directly influencing adaptation and development in the muscle, it appears that by helping to reduce the oxidative stress within, the polyphenols present in blueberries enable those adaptations to occur more quickly. Those who find themselves occasionally kept from the gym or other activities by excess inflammation might be advised to stock up on this fruit in natural or supplemental form.

Omega 3s Show Positive Results For ADHD

Author: Sean Wells
Previous studies have pointed to the benefits of Omega 3 fatty acids—docosahexaneoic acid (DHA) and eicosapentaenoic (EPA)—on various aspects of cognitive health, particularly related to Alzheimer’s disease. Most recently, increased levels of the Omega 3 fatty acid DHA have also been associated with improved literacy in children with learning disabilities, according to a new study from Australia.

The researchers recruited 90 children aged 9-12, diagnosed with ADHD, to participate in this randomized controlled trial. Children were randomly assigned to one of three groups: one received 2 grams daily of an EPA-rich fish oil, another a 2 gram dose of a DHA-rich fish oil, while a third group was given a similar quantity of what was essentially placebo—linoleic acid in the form of safflower oil.

In terms of quantifiable results, after four months of supplementation, researchers did not observe significant differences between groups in regard to primary outcomes. Despite an association between DHA levels in red blood cells and literacy, the Australia-based researchers did not observe a direct effect of supplementation with EPA or DHA on literacy, cognition and behavior as compared to children receiving the safflower oil control.

However, measured increases of DHA in red blood cells were positively correlated with improved word reading and lower incidence of oppositional behavior, as judged by the children’s parents. In children specifically diagnosed with learning difficulties, the potential benefits of increased DHA levels were even greater, with significant improvements recorded for word reading, spelling and improved ability to divide attention between tasks.

In addition, parents reported a lessening of oppositional behavior, hyperactivity and overall ADHD symptoms. The researchers were also able to report that increased red blood cell levels of EPA were associated with decreased anxiety and shyness—this suggests separate and unique benefits of EPA and DHA, which nonetheless have far-reaching applications in combination.

As phrased by the researchers, “Given the low omega 3 PUFA intakes in Western populations generally, the variation in the diagnostic criteria between the studies to date and the recent evidence that DHA supplementation can improve sustained attention and frontal lobe function in healthy boys, future research should explore the benefits of omega-3 PUFA supplementation for children who have developmentally delayed school performance but not necessarily a clinically diagnosed developmental disorder.”

The study is among the first to specifically investigate the effects of EPA and DHA rich oils compared with a control on ADHD symptoms in children. Although measurable results were somewhat elusive, the study did provide sufficient positive correlation to warrant further investigation. The discovery of sound nutraceutical support to augment and balance pharmaceutical and psychological measures would only increase the chances of more effective navigation through this prevalent affliction.

Good Nutrition Wanted, Solid Guidance Needed

Author: Sean Wells
Over half of Americans—52 percent, to be exact—have concluded that figuring out their income taxes is easier than knowing what they should and shouldn’t eat to be healthier, according to the International Food Information Council (IFIC) Foundation’s 2012 Food & Health Survey.

The survey was conducted from April 3^rd to April 13^th of this year and involved 1,057 Americans aged 18 to 80. Survey results found that people do spend a great deal of time thinking about the healthfulness of their diets and do want to make improvements, but that 76 percent of those surveyed agree that ever-changing nutritional guidance and trends make it extremely challenging to know what to believe.

When it comes to making decisions about food, people are increasingly reliant on their own research rather than third-party experts or institutions. Over half of those surveyed reported having given a lot of thought to the foods and beverages they consume and the amount of physical activity they get (actual percentage measurements were 58 and 61 percent, respectively). However, only 20 percent say their diet is very healthful and 23 percent describe their diet as extremely or very unhealthful, while less than 20 percent meet the national Physical Activity Guidelines.

The survey also found that 90 percent of Americans have given at least a little thought to the ingredients in their food and beverages. Those surveyed said they are trying to eat more whole grains, fiber and protein, while cutting overall calories, sugar, solid fats and salt.

Overall, this study seems to hint at a touch of frustration when it comes to being healthy in America, brought on by too much bad information, or perhaps just a collective feeling of being overwhelmed. However, all of the above also shows great potential—and desire—in our population to be healthier; all that’s needed is a little more of the right guidance, persistence and patience.

The High Cost of High Calories

Author: Sean Wells
The cost of eating healthy foods has been the subject of growing debate as experts continue to issue warnings to Americans about the dangers of obesity and many Americans continue—by most measurements—to ignore them. A recent study conducted by the USDA strongly suggests that the popular perception of health foods as far more expensive than convenience or processed foods is simply a popular misconception.

According to government statistics, more than a third of U.S. adults are obese, another third are overweight, and without major changes in diet and lifestyle, researchers are only expecting both categories to increase in number. One major hurdle to overcoming this epidemic of excess weight sweeping across the nation is the belief—stated or unstated—that for most people, making the switch would not be economically feasible.

The USDA study criticizes a 2010 report from researchers at the University of Washington which suggested that, calorie-for-calorie, processed junk foods are more cost-effective for low-income people than eating healthy. It is worth mentioning that the 2010 study performed its measurements based on this comparably simple dollars-to-calories ratio. The more recent USDA study took a more comprehensive view, examining standardized portion sizes of various foods, correlated with nutrient density, in relation to purchase price.

Such an approach represents an important shift, which factors in not only satiety, but also addresses the underlying issue of consuming foods that are calorie-dense and nutrient-deficient. A cup of black beans, for example, contains fewer calories than a doughnut; also less fat, sodium and sugar. On the other hand, it contains more protein and fiber, and as such is far more likely to promote a feeling of fullness.

According to the authors of the current research, “cheap food that provides few nutrients may actually be `expensive’ for the consumer from a nutritional economy perspective, whereas food with a higher retail price that provides large amounts of nutrients may actually be quite cheap.”

Modern Classics for Healthier Eyes

Author: Sean Wells

The antioxidants lutein and zeaxanthin, along with Vitamin E, may help protect the lens of the eyes from oxidative stress, according to a new study. While Vitamin E is well-established as an important antioxidant vitamin, these findings add to a new-but-increasing body of supporting evidence for the important role of lutein and zeaxanthin in promoting eye health.

These two antioxidants—which are also carotenoids—have already gained attention from their use in both the AREDS and AREDS 2 studies, which examine their application in effectively treating age-related macular degeneration. ARMD is the leading cause of legal blindness for people over 55 years of age in the western world, and is projected to affect some 3 million adults in the U.S. by 2020.

The new study was performed by researchers at Sun Yat-Sen University in China and the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Massachusetts. For the initial phase of the study, researchers immersed cells of the human ocular lens in lutein, zeaxanthin or alpha-tocopherol for 48 hours. The cells were then exposed to a highly oxidizing compound H2O2–most commonly known as hydrogen peroxide–for one hour. Afterward, various markers of oxidative stress, DNA damage and cell viability were measured.

Results indicated that while the exposure to hydrogen peroxide significantly increased levels of oxidized proteins, lipid peroxidation and DNA damage, in all cases damage was reduced when the cells had received supplemental lutein, zeaxanthin and alpha-tocopherol. In terms of effectiveness, all three compounds were shown to have comparable protective value.

“These data indicate that lutein or zeaxanthin supplemenatation protects lens protein, lipid and DNA from oxidative damage and improves intracellular redox status upon oxidative stress,” wrote the researchers.

These results definitely serve to bolster the reputation of lutein and zeaxanthin, in this case placing them on par with Vitamin E as proven antioxidant benefactors for the eye. With the results of AREDS 2 expected to arrive next year, it will be interesting to see if additional support emerges for these two promising compounds in the interim.