Are You Getting Healthier or Sicker this Summer?
Do you take any supplements? If so, it’s possible others have told you that supplements are a waste of money. But are they? What evidence does either side have? You’ll find out in just a moment.
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DISCLAIMER: Before I begin any comments about health, I am required by law to make a disclaimer: “The following comments are not meant to diagnose or treat any disease, nor have they been approved by the FDA.” (By the way, any M.D. would have to make a similar disclaimer.)
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The Research
I had never heard of Bruce Ames just ten years ago; shame on me! He is one of the most awarded, published, and esteemed cellular biologists in the world. He was a senior scientist and Professor Emeritus of biochemistry and molecular biology at the University of California, Berkeley. Why should you care?
Dr. Ames has published more than 550 scholarly papers with the singular aim of understanding and fostering healthier bodies and brains. His work shows us that while most of us get sick more often and age faster than we need to, it is possible to reverse or slow the aging process (woo-hoo)! His work revolutionized the understanding of mineral, vitamin, and enzymatic supplements. In fact, his work in mitochrondria may just change your life.
Best known for his groundbreaking research on mitochondria (remember your science classes), Ames showed that those energy-producing cells in our body are both oxygen and nutrient-hungry. When your body is sedentary or the cells fail to get their 41 essential nutrients, they underperform. That’s bad for your health and longevity.
It’s possible that you’ve heard or read that supplements are a waste of money. It is simply bad science to say this. Why? Everybody is different and you would have to ask yourself, “Am I listening to those who spout out the MDR (minimum daily requirement) for everybody or those who consider gender, age, lifestyle, genes, and type of supplements taken?”
Based on his cellular research, Dr. Ames originated the Triage Theory of Aging. This theory simply states that any time your body is under stress, trauma, or simply greater demands, your body demands additional nutrients to cope and survive. If needed, it will “rob Peter to pay Paul”; meaning it will use up far more nutrients in the moment than your supposed minimum daily requirements. As an example, research supports the role of many minerals and vitamins in boosting COVID immunity (Kumar, et al., 2021).
The word “triage” typically means a medical system used to allocate a scarce commodity (time, people, or resources). In your body, triage means to engage in short-term survival tactics using any available nutrient, at the cost of long-term health or longevity. In other words, the FDA’s daily minimum requirements for supplements are highly variable and often underestimated.
As an example, if you are magnesium-deficient, your body might funnel its limited magnesium supply into fixing an immediate “survival” problem, such as an intense muscle cramp. But by doing this, the body now lacks the magnesium to help fight other, less immediate (but more long-term) issues, such as repairing DNA damage (which causes cells to age and die off more quickly than would typically happen in the longer term). This could lead to fatigue and early death.
So, which are the most critical nutrients for your body?
Dr. Ames says we need 41 separate nutrients (gasp)! Some can be found in your foods, while others are over and above what we get from our daily meals. Relax, you’re about to get just a few choices. However, some may be much more important to you than you would think. Here are just five of them for this month.
1. Omega-3 fatty acids are meaningful because your brain is made up of 60 percent fat, and half of that fat is actually omega-3 fatty acids! Commonly, an omega-3 deficiency is associated with melanoma and other cancers, as well as cognitive dysfunction. These fats are critical for memory, cognition, learning, mood, and behavior. Omega-3s also serve a crucial purpose of reducing inflammation, which is why higher blood levels of Omega-3s are associated with a lower risk of heart attack, stroke, and Alzheimer’s disease (McCann J & Ames BN, 2005).
Practical: Omega-3 capsules are ideal. Personally, I supplement with two grams of EPA and DHA daily, using Nordic Naturals. *Note: each of us are unique, and your choices may be different. Fish oil capsules are a common Omega-3 source. They stay fresh longer when stored in the fridge. Exposure to high temperatures can cause fish oil supplements to go rancid, so be sure to store yours away from heat and light.
If possible, get plenty of omega-3s from ocean-caught fatty fishes (salmon, mackerel, sardines, cod).
2. Vitamin D. What other vitamin multi-tasks like Vitamin D? None. Vitamin D regulates over 1,000 different genes. Nearly every cell in our bodies has vitamin D receptors (Carlberg, 2019). Once inside your cells, vitamin D binds to sites on your DNA that upregulate or downregulate your genes, as well as regulate countless biological functions. Even cancer prevention depends on having enough vitamin D (Ames BN, 2022).
Practical: Personally, I swim daily, do short outside walks, and sit out for a few minutes of sun at lunch. I take Vit D3 plus vitamin K (in 3 forms) and iodine (from Life Extension). *Note: each of us are unique, and your choices may be different. While Vit D is very important, it’s good to pair it with other micronutrients such as K and iodine.
3. Magnesium seems to have a bad public relations team. In spite of the fact that it is responsible for over 600 different enzymatic reactions in the body, most of us lack sufficient magnesium. Magnesium contributes to dozens of biological processes (Killilea DW & Ames BN. 2008).
From our earlier discussion of muscle camps and magnesium, there are four other nutrients that typically prevent muscle cramps. Be sure to take/use ginger, curcumin/turmeric, black pepper, and cinnamon. I either add them to my food or take in a supplement daily.
Magnesium deficiency can show up just about anywhere, but you’d never know it. And with 40 percent of the population not getting enough magnesium in their diet, it’s no wonder so many people struggle with signs of deficiency. I had never made the link until a blood test showed me that I was magnesium-deficient. “Whoa! I thought I had enough in my diet,” I said.
Many experience fatigue, headaches, anxiety, depression, brain fog, heart palpitations, and sleep issues (fortunately, not usually all of those at once.) These common symptoms have been “normalized” in our society, but they are anything but normal. Your body is craving the “M” mineral and you’ll want to take all three forms of magnesium: glycinate, malate, and citrate.
Practical: Personally, I take Magnesium from BioEmblem: The Triple Magnesium Complex, with 300mg of Magnesium Glycinate, Malate, & Citrate. In addition, I take magnesium salts as part of my morning hydration formula. *Note: each of us are unique, and your choices may be different.
4. Vitamin B deficiency commonly shows up in your mitochondrial cells and is associated with multiple adverse effects. The effects include risks for cognitive dysfunction and multiple sclerosis, as well as inducing chromosome breaks (Park, S & Johnson MJ, 2006). Folate deficiency (lack of dark green leafy veggies) also causes chromosome breaks and is associated with several human cancers. Choline deficiency in humans increases DNA damage in lymphocytes (Fenech, M. 2005.)
Practical: Personally, I take Liposomal Active B-Complex and Minerals Multivitamin by Core Med Science. This is a full spectrum option with 21 nutrients to ensure you get many of the micro-nutrients on Dr. Ames’ list. *Note: each of us are unique, and your choices may be different.
5. Potassium intake (when sufficient) was associated with a 40% decrease in cardiovascular disease (Stone, Martin & Weaver, 2021). In addition, evidence shows that those more likely to get COVID were also low in potassium (Lippi, South & Henry, 2020). Potassium is also a core electrolyte needed for both body and brain functioning (Painter & Carius, 2022.)
Practical: Personally, I take Potassium (60-100 mg/day) as part of a multi-vitamin; plus, I get additional potassium through daily hydration in my LMNT product. *Note: each of us are unique, and your choices may be different.
2 Bonus Ways to “Summer-Charge” Your Health
#1. Being sedentary puts you at risk for disease. A huge driver of robust health is the oxygenation of your mitochrondria. For example, exercise can both prevent and slow the progression of Alzheimer’s disease (Paillard, Rolland, & Barreto, 2015).
Practical: Oxygenate your body through movement every single day. What you do doesn’t matter as much as getting up and doing something daily. Walk, swim, take a yoga class, ride a bike, follow an exercise routine, or play a sport (like Pickleball).
#2. Most chronic inflammation is caused by chronic stress, excess weight, or toxins in your body (Lemche, 2018). You might be surprised at the level of toxicity you consume through sugar, alcohol, chips, tobacco, crackers, and white bread, just to name a few. And all of these contribute to the chronic inflammation associated with Alzheimer’s disease (Venkataraman, Kalk, Sewell, Ritchie, & Lingford-Hughes, 2017; Pase, 2017). Studies are showing that high-sugar diets can lead to cognitive impairment, putting you at risk of neurodegenerative disorders (Matos, Macedo, & Rauter, 2017).
Practical: Manage sugar and high-starch carbohydrates. When you look in your cupboards or fridge, start looking out for your long-term health. In the short-haul, sugars taste good; but in the long term, they are toxic because of the inflammation they produce.
Your body runs better on vegetables, healthy plant fats (such as avocados), and complex carbs (such as brown rice, sweet potatoes, and oatmeal) (Morris et al., 2015). Antioxidants (berries, vegetables, olive oil, nuts, dark chocolate, and cold-water ocean fish) are also powerful anti-inflammatory agents.
When you get hungry for that mid-afternoon snack, reach for “smart snacks.” Munch on the nuts, carrots, celery, or berries you put out in the morning.
Remember, you are still your best available “health care cure” with preventative lifestyle habits. Take control of your health and make some simple adjustments to your daily habits. Pick one adjustment and make it part of your daily habits. You are worth it.
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