About 10 days ago, I went to my doctor for a check up, the nurse took my blood pressure; “146/96,” she said. (I thought, “She’s wrong. I’ll just have the doctor re-take it when he gets in here.”) “Hey Phil, your nurse got too high of a reading on me. I don’t have high blood pressure. I think she let the mercury drop too fast, so she didn’t get an accurate reading. I’ve never had high blood pressure.” “Maybe it was because it was the nurse that made your blood pressure rise,” he said with a smile. “Take it again, Phil.” The doctor obliged.

“Ladd, I just got 166/94; you have an auscultatory gap that starts at 166, drops off, and picks back up around 144. The nurse didn’t hear the higher number, but yeah, you got high blood pressure; but, I’m not going to treat it. ”

“You’re darn right, you’re not going to treat it! I DON’T have high blood pressure! I take the BEST Nutritionals in the world, you know that, and I know what they do! Take it again!” I insisted.

“Ladd, you’re upset ….if we take it now, it will be over 200; do you want that? And, if you dropped a few pounds …” “Hey, I just started to drop some pounds …again, and I just started back with my exercise program as well. I take my nutritionals faithfully, I don’t take prescription drugs, AND, I DON’T have high blood pressure! We’re going to talk about something else for a few minutes, and then you’re going to take it again, and then I’ll prove to you that my resting blood pressure is just fine.”

Two minutes later: “128/74 …. Ladd, that’s great. Wow, what a difference! You’re fine!?!” The nurse comes in, “I didn’t think a man of your size and age would ….oh, ..I mean, … well, …yeah, …you’re blood pressure looks great (forced smile), …that’s great.” (I smiled back) Very light-heartedly I said, “Hey, I’ll be back in 3 months, and you’ll see even more evidence on the labs and the scale of just what true health the best nutritionals in the world can provide!”

Here are just a few nutrients that help maintain a healhty blood pressure (along with maintaining a healthy weight, exercise, and a proper diet):

MAGNESIUM:
Extensive research has shown that magnesium is essential to maintain a healthy blood pressure. The National Institutes of Health have recognized magnesium’s critical role in supporting cardiovascular function. Because magnesium is not always plentiful in our foods, and we don’t always eat correctly, supplementation may be the most effective way to maintain a healthy blood pressure. Eur J Public Health. 2004 Sept;14(3):235-9 Circulation. 1989;80(5):1320-7 Drugs Exp Clin Res. 1978;4:49-53

The recommended intake of magnesium to maintain vascular health is 400 to 1000 mg/day (consider at least 400 mg).

alpha Lipoic Acid (ALA) and N-Acetyl-L-Cysteine (NAC):
ALA with magnesium is able to help maintain a healthy blood pressure, even among diabetics. This occurs because these nutrients all increase glutathione levels, which protect bio-mechanisms that regulate arterial tone. ALA with acetyl-L-carnitine help maintain blood pressure. J Clin Hypertens.(Greenwich.). 2007 Apr;9(4):249-55. Hypertension 2002 Feb;39(2):303-307 Eur J Pharmacol 2001 Jul;20;424(2):121-129 Journal of Hypertension 2000, Vol 18, Iss 5, pp 567-573

QUERCETIN:
Studies have demonstrated the ability of the bioflavanoid antioxidant, quercetin to help maintain a healthy blood pressure. High blood pressure is a well-known risk factor for heart attack and stroke.
J Nutr. 2007 Nov;137(11):2405-11 Br J Pharmacol 2001 133:117-24 Curr Opin Clin Nutr Metab Care. 2008 Nov;11(6):733-40

GRAPE SEED EXTRACT:
Polyphenol antioxidants from grape seed extract of at least 180 mg/day (and possibly from other sources, such as the olive extract) also helps to maintain a healthy blood pressure. Siva B, et. al, Effect of polyphenolics extracts of grape seeds (GSE) on blood pressure (BP) in patients with metabolic syndrome (MetS). FASEB. 2006;San Francisco, CA. Clin Sci (Lond). 2004 Nov;107(5):513-7

Co-Enzyme Q10:
Co-Enzyme Q10 provides a myriad of health benefits, including helping to maintain a healthy blood pressure when taken at the level of at least 100 mg/day, …sometimes requiring 200 mg/day. Mol Aspects Med. 1994;15(Suppl):S265-72 J Hum Hypertens. 1999 Mar;13(3):203-8 Mol Aspects Med. 1994;15(Suppl):S257-63

FISH OIL:
Fish Oil, in the dose of 1400 mg of EPA and 1000 mg of DHA/day is associated with maintaining a healthy blood pressure, in addition to a healthy heart. Hypertension. 2006 Feb;47(2):296-308 Circulation. 1993 Aug;88(2):523-33 N Engl J Med. 1989 Apr 20;320(16):1037-43 Clin Exp Pharmacol Physiol. 1991 May;18(5):265-8 Am J Clin Nutr. 1999 Nov;70(5):817-25

Vitamin D:
Vitaimn D deficiency contributes to high blood pressure, diabetes, and inflammation—all of which increase cardiovascular risk. Vitamin D3 in the dose of 1000 to 6000 IU per day (and higher for some people) helps to maintain a healthy blood pressure. Arch Intern Med. 2007 Jun 11;167(11):1159-65 J Nutr. 2005 Nov;135(11):2739S-48S J Steroid Biochem Mol Biol. 2005 Jun;96(1):59-66 J Clin Endocrinol Metab. 2001 Apr;86(4):1633-7 Am J Hypertens. 1995 Sep;8(9):894-901 J Cell Biochem. 2003 Feb 1;88(2):327-31

Vitamin C:
Vitamin C at the dose of at least 1000 mg per day (preferrably higher) may help maintain a healthy blood pressure. J Hypertension, 2000, Vol 18, Iss 4, pp 411-415 Epidemiology. 1992;3:194-202 Lancet. 1999;354(9195):355-64 Circulation. 1998;97:2222-9

Of course, all these nutrients provide multiple health benefits besides helping to maintain a healthy blood pressure!

Although I get asked, “Which is better, soy or whey protein?” …my question back is, “Better for what?” Each one is an excellent sources of protein, and each one has its own benefits.  I suggest to use at least both sources of protein in order to obtain the benefits each provide.  We need to consume protein in order to make and replace protein; and athletes and body-builders are very familiar with whey protein as an excellent source of “bio-available” protein.

Protein is essential for producing antibodies, hormones, new muscle tissue, and the oxygen-carrying protein in blood, hemoglobin. All protein lost or destroyed within the body must be replaced by bio-available protein in order for new tissue to be constructed.

Our bodies are able to manufacture many of the amino acids that are used to produce protein; however, there are nine “essential” amino acids that we cannot manufacture, but must obtain from the protein in our food. Not all protein sources provide these essential amino acids. For example, whey is an excellent source of glutathione and the branched chain essential amino acids L-leucine, L-valine and L-isoleucine.

The protein in most beans and vegetables may contain all the essential amino acids, but they are not naturally concentrated in foods, and thus vegans often do not readily obtain adequate amounts of protein, particularly the branch-chained amino acids. However, this can be compensated for by consuming concentrated protein sources, such as found within quality meal-replacement drinks.

Almost daily, I drink one or two nutritious meal-replacement drinks. These drinks not only contain a blend of both soy and whey proteins, they also contain protein from two additional sources, that of rice and pea. By obtaining a blend of proteins from these four sources one is obtaining all the essential amino acids and the benefits that each provide.

Soybeans contain high amounts of protein. Soy protein and soy isoflavones have been found to help reduce the symptoms of menopause, help reduce the risk of osteoporosis, and to help prevent a number of hormone-related diseases, such as endometrial cancer, breast cancer, and prostate cancer. (Neither soy nor soy isoflavones increase the risk of breast cancer; in fact quite the opposite, they help maintain breast health.)

In addition, soy has been observed to help maintain heart health. Even the Food and Drug Administration (FDA) has stated 25 grams of soy protein per day can reduce the chances of developing heart disease.

Soy protein has also been shown to help the thyroid, which can help with obtaining a leaner body. In the case of a soy allergy, the opposite would be true …reduced metabolism and weight gain.

If you are not allergic to soy, there are very few side effects to including soy in your diet. The most common side-effect of soy is the production of intestinal gas. Flatulence is a common side-effect of all beans (including soy), due to the bowel bacteria’s fermenting effect on the indigestible sugars contained within beans. Humans do not have the enzyme alpha-galactosidase necessary to break down the sugars that the bowel bacteria feast upon and produce gas.

Beano, purchased over-the-counter, contains alpha galactosidase, and regular use may be able to reduce gas production by breaking down the oligosaccharides (bean sugars) before the bacteria in the large bowel has a chance to ferment the sugar.

For those who are allergic to soy, gas would not be the only problem present, but significant diarrhea and abdominal bloating, hives, skin rash, and worst case, breathing problems. Soy isoflavones are not the same as pure soy protein; and even if one is allergic to soy it wound not mean they were allergic to soy isoflavones, as soy protein (the allergen of the allergy) is not found in soy isoflavones.

Whey protein is used by athletes and body builders because of the higher level of essential amino acids, particularly the branched chain amino acids that are metabolized in the muscle not the liver. Protein is critical in repairing not only muscle, but many other body tissues. Whey is helpful for weight loss and building muscle in those who work out, but will do little to help build muscle in those with sedentary lifestyles.

Whey protein affects the digestive tract in much the same way as yogurt. Therefore, it is considered to be a natural remedy for many intestinal issues. In fact, it is often used in Sweden to help prevent bowel problems, gas, and constipation. However, since whey is obtained from a dairy source (it is the liquid by-product of curdled milk … the solid becomes cheese, and the liquid protein part is dried as a source for whey). Therefore, those who are lactose intolerant should avoid whey protein, and steer towards soy protein only, as gas, constipation, and bloating can be significant. Over-the-counter Lactaid is available to help provide the enzyme necessary to break down dairy-derived lactose sugar found in whey products.

Since both soy and whey protein may lead to constipation, it is important to find a meal-replacement drink that provides adequate fiber to overcome this side-effect.

Whey protein makes a good alternative to those who are allergic to soy, and vice-versa, but the blend of soy and whey will render the user with the benefits of each, particularly if blended with adequate fiber, as mentioned. While companies selling protein supplements tout the benefits of whatever they’re selling as “the best,” whether it is soy, whey, or a combination of rice and pea protein, which together the last two alone hit numbers between 85 to 90% bioavailable protein, it is good to know that at least one company was wise enough to combine all four protein sources in their meal-replacement drinks, along with fiber, low-glycemic sugar, and vitamins and minerals.  The balance is its greatest strength as a perfect meal replacement.

A summary of the benefits of Soy and Whey Proteins, and that you can have BOTH:

Soy Protein

 
Whey Protein

I get this question all the time, because vitamin D is a fat-soluble vitamin.  If you have not already done so, please go to the “In the News” section of this website and please read my article on vitamin D.   That should answer this question adequately. 

Although vitamin D is fat soluble the level that has been shown to be very effective in maintaining health (decreasing the risk of heart disease and cancer) is between 1000 and 10,000 IU.   Vitamin D also helps with many other health situations as well.  As I mentioned in my article, vitamin D does not seem to approach toxic levels until you consume 50,000 IU per day or more.  That is why I suggest one does not supplement with more than 10,000 IU of vitamin D per day …unless instructed by their own physician.

Personally, I take 5000 IU of vitamin D per day, and I advocate that every adult consider taking at least 1000 to 2000 IU per day.  (Children can safely take 400 to 1000 IU per day; however, one needs to discuss supplementation with their physician …a physician who is keenly aware of the benefits and high safety level of vitamin D.)

Human Papilloma Virus (HPV) is associated with abnormal pap smears, cervical dysplasia, and cervical cancer.  Certain strains of the virus are more likely to cause cervical cancer than others; however, a person is likely to aquire numerous strains of HPV, and the more sexual partners one is exposed to (directly or indirectly) the more HPV strains to which one is exposed.   At least 60% of both men and women have been exposed to and/or are carriers of HPV; that percentage increases signficantly with direct or indirect exposure to additional sexual partners (past or present).  

HPV can express itself within weeks to months of exposure, or may remain dormant and not cause problems until decades later.  Once a man or woman has the virus they have it for life.  It may not ever cause problems, but screening a woman with a pap smear is critical for cancer protection.   HPV is almost the entire reason yearly pap smears are done on women.  There are very few other causes of cervical dysplasia or cancer.  Cervical dysplasia (or abnormal pap smears) is a very common condition, an issue I dealt with daily when I practiced gynecology.  (With men, HPV is usually not a problem, but may be expressed by genital warts or penile cancer, and a good phyical exam is usually enough to detect this early.)

Cervical dysplasia (pre-cancerous condition of the cervix) and cervical cancer are conditions that cause much distress to the women who are diagnosed with this condition, and prior to the vaccine there were only a few things one could do to influence the expression of the virus.  We know that oxidative stress (emotional and physical stress, cigarette smoking, and a depressed immune system) increases the liklihood of HPV expressing itself and causing cervical cell abnormalities.  Alternatively, a healhty immune system, decreased stress, and antioxidant vitamins are associated with a decreased risk of HPV expression.  (In my practice I saw complete regression of cervical dysplasia and carcinoma-in-situ using high dose grape seed extract, in combination with a full-range vitamin and mineral supplement program.  At the same time, I treated the disease according to standard of practice, …e.g., LEEP cone biopsy, etc.)

The quadrivalent human papilloma virus (HPV4) vaccine has been widely available for about a year or so, and about 25% of girls aged 13 to 17 have received at least one of the three doses necessary to immunize against this common virus.   The time to immunize girls against the virus is BEFORE any sexual activity begins.  Therefore, it would be prudent to vaccinate a girl between the ages of 11 and 12.  This is not a tacit endorsement of teen sexual activity, but a preventative health issue.  (Once a woman has contracted HPV, which could occur even with first sexual contact, the time for vaccination is past.)

Cervical cell abnormalities can occur at any age.  I am in favor of this vaccine, as actively protecting women to decrease the risk of a women contracting cervical dysplasia and cancer can only be a good thing.

When I practiced medicine as a board certified Ob/Gyn in Atlanta, Ga., I recommended a high-quality, full-spectrum multi-antioxidant, chelated mineral supplement brand to my pregnant patients.  In addition, I suggested they take highly purified fish oil capsules, extra calcium-magnesium, and an over-the-counter iron tablet to complete what I felt was a fully rounded prenatal nutrient regimen for the mother’s and baby’s optimal health.

Studies indicate that most prescription prenatal vitamins do not adequately release the folic acid (folate) they supposedly contain.   Most prenatal vitamins do not have a full-range of minerals; and what they contain is usually not in what I consider adequate amounts.  Pregnancy is a time for extra calcium (on the order of 1000 to 1500 mg per day) and magnesium (on the order of 200 to 600 mg per day), not the relatively small amounts contained in prenatal vitamins. 

It wasn’t until the last 4 or 5 years that it has become standard to put pregnant women on DHA (an omega-3 fatty acid) supplement for the development of the baby’s brain and eyes (among many other benefits).  This was something that I was recommending to my patients well over 12 years ago.  It only became ”acceptable” for doctors to do this once a pharmaceutical company marketed DHA capsules to Ob/Gyn offices, as if anything done outside of what’s provided by a pharmaceutical company is “alternative medicine,” ….a topic for another day. 

Although a pregnant woman needs to be careful about fish oil capsules, as organic residues and PCBs can be a problem, I only recommended a supplement brand that I knew was “pharmaceutical grade.”  Fish oil capsules do not need to be produced by a pharmaceutical company; the nutritional supplement brand that I recommended to my patients follows Good Manufacturing Practices (GMP) that were designed for the pharmaceutical industry, and are producing pure and potent supplements, including fish oil capsules.

The fish oil that I recommended to my patients is highly purified through a double distillation process, and free of PCBs and organic residues.  (Needless to say, the capules are free of mercury and other heavy metals that can become a problem by consuming fish.)   My general recommended dose of fish oil was at least 2000 mg per day; though I preferred my pregnant and lactating patients to bump that level up to 4000 mg per day.

One last concern that I’ll mention at this time, and that is the fact that, according to laboratory analysis of prescription prenatal vitamins, most prenatal vitamins lack adequate iodine levels or they are highly inconsistent in the levels of iodine they contain.  Most prescription prenatal vitamins have the minimum level of iodine (150 micrograms per day) that is required for pregnant and lactating women listed on the label; however, when analyzed the TRUE AMOUNT contained in the tablets was found to be much less!

Fetal thyroid development and functioning is dependent on adequate dietary intake of iodine by the mother.  This, in turn, is critical for the brain functioning and normal neurological development in the newborn.  It has been shown that even a modest iodine deficiency can adversely affect the development of the baby’s cognitive development.  Mild to moderate mental retardation, or developmental delay are very possible outcomes due to an iodine deficiency.

The Institute of Medicine recommends a daily intake of 220 micrograms per day during pregnancy (the amount that is in the broad-spectrum essential multi-antioxidant and chelated mineral supplement regimen I recommend), and 290 micrograms per day while breast feeding.   The World Health Organization recommends a flat 250 micrograms per day during both periods of pregnacy and lactation.  

Iodine deficiency is the leading preventable cause of mental retardation worldwide, affecting more than 2.2 billion people.  Only 28% of prescription prenatal vitamins and 69% of over-the-counter multi-vitamins marketed in the United States even listed iodine as an ingredient on the label.   This is concerning enough, and the fact that most do not even have the stated amounts of iodine within the tablet (from 50 to 76% of what is stated), is even more evidence that everyone needs to find a supplement brand that they can trust.