JustCare

Tag: Supplements

  • No evidence oral beauty supplements improve skin

    No evidence oral beauty supplements improve skin

    A meta-study of research on oral beauty supplements by nutrition scientists at the British Nutrition Foundation (BNF) shows no good evidence that oral beauty supplements improve the skin. As with vitamin and herbal supplements, people are wasting billions of dollars on oral beauty supplements that do not delay the skin aging process, reduce wrinkles or otherwise make them look more youthful.

    Oral beauty supplements are taken as pills, powders or drinks rather than applied topically. The researchers looked to see whether oral beauty supplements could be a defense against external harms to the skin, such as the sun, smoking, alcohol or lack of sleep. They found that these supplements, sometimes called nutraceuticals, do not reduce wrinkles or maintain elasticity in your skin.

    According to the researchers, the ingredients used in many oral beauty supplements cannot be shown to make your skin  ‘youthful’, ‘firm’ or ‘glow.” What we do know from other sources is that rather than offering benefits, several ingredients commonly found in oral supplements can be dangerous to your health and well-being. You need to watch out for 15 common ingredients in supplements that can cause serious harm.

    What’s the best oral solution to keeping your skin looking youthful? A balanced and healthy diet. You want to be sure to eat essential vitamins, including foods rich in vitamins A, C, B2, B3 and B7, and minerals, including iodine and zinc, and skip the nutraceuticals.

    To delay the skin aging process, you also want to stay out of the sun, use sunscreen when you are in the sun, not smoke, and minimize your alcohol intake.

    Here’s more from Just Care:

  • Beware of medical advice from the mainstream media

    Beware of medical advice from the mainstream media

    Kevin Lomangino of Health News Review explains how you and the rest of America may end up duped by medical advice from the mainstream media. Even the medical correspondents in the big media outlets are often not delivering evidence-based advice. And, while they may be spinning an interesting story based on a study of one sort or another, question what you learn before taking action.

    Medical studies abound to support the value of all kinds of treatments. And, it seems worthwhile to let people know when a study shows that a treatment works. What’s the downside, especially when the treatment sounds benign. Unfortunately, if the sample of people studied is small, the length of the study is short, or the design of the study is flawed, the value of the study is questionable. And, in some cases, the proposed treatment may have harmful side effects.

    At Just Care, where possible, before reporting on a study, in addition to speaking with medical experts, we check with Cochrane, an independent non-profit that does meta-studies, before we offer health advice. Cochrane’s meta-studies dig deep into as much of the research as possible to determine whether a particular finding can be trusted; and, if so, to what degree. But, Cochrane does not always have an answer, so what to do?

    If the proposed treatment is based on independent peer-reviewed evidence and there is no harm in trying it–such as “exercise” or “eat green leafy vegetables”–there are likely only benefits to trying it. And, Just Care might write about it as we did with one study on exercise and memory. It could be another reason to take a brisk walk or eat a Mediterranean diet or not eat foods with processed sugar.

    But, if the proposed treatment is any type of supplement or complementary medicine, it is potentially unsafe. And, you should likely avoid it. You certainly should not take it without first consulting with your doctor. Much like new drugs and medical devices approved by the FDA, the treatment may not be worth the risks, as less in known about it.

    Health News Review reports, for example, that ABC News’ Good Morning America’s medical correspondent advised viewers to take “complementary natural” remedies for the flu without any compelling evidence that they work. Without evidence on benefits and toxicities, the ABC News medical correspondent has no business recommending to viewers a cocktail of supplements to treat the flu and how to take them. The medical correspondent even acknowledges that there is no evidence that these “remedies” work and no data on their toxicity. What is she and ABC’s Good Morning America thinking?

    Similarly, Sharon Begley at StatNews writes about a rash of media reports on the value of aerobics and other exercise to help the brain. But, as Begley explains, experts disagree on the value of the studies underlying these reports. Even when advice is evidence-based, there is generally more to the story.

    The American College of Neurology recently began recommending aerobics to patients with mild cognitive impairments as a way to help their memory, thinking and judgment and to prevent dementia as they age. And, there is evidence to support this recommendation. But, the National Academy of Sciences (NAS) has completed a meta-study of 262 studies, and it did not find a link between exercise and dementia prevention.

    Interestingly, the studies showing a link between exercise and dementia prevention were randomized-controlled studies that were peer-reviewed. But, the NAS found that many of them were flawed in one way or another.

    Of course, lots of us want to learn about ways to stave off the flu, forestall dementia and live longer healthier lives. So, we are sure to continue to read and hear about new findings as to what we can do. If the recommendations are exercise and good nutrition, following them will most likely help you. But before buying and taking a pill, an oil or some complementary medicine remedy, look deeper into the research and talk to your doctor.

    Here’s more from Just Care:

  • Eating green leafy vegetables could help your memory

    Eating green leafy vegetables could help your memory

    A new cognitive study in Neurology suggests that people who eat green leafy vegetables on a daily basis are more likely to hold onto their memory than people who do not. The observational study, which does not show cause and effect, supports the value of the Mediterranean diet on memory and overall mental ability.

    The study followed almost 1,000 people between the ages of 58 and 99 over an average of just under five years. Participants completed two or more cognitive assessments during this timeframe.

    Researchers observed that the people who ate one or two portions of leafy vegetables, such as kale, spinach, collard greens and lettuce, each day had significantly better memory, spacial ability and perceptual speed than those who ate little or none of these leafy vegetables. Specifically, those eating about 1.3 portions of leafy greens on a daily basis had a mental ability 11 years younger in age than those who  did not.

    It appears that leafy greens’ nutrients, including vitamin K, nitrate, folate, beta carotene, phylloquinone, lutein, α-tocopherol, and kaempferol may be responsible in some significant way for preserving people’s mental health. But, beware. It’s not simply about the nutrients in the leafy greens. It’s about their formulation in the leafy greens.

    Nicholas Bakalar reports for The New York Times that there is no evidence that these nutrients in supplements offer the same benefits as they do in leafy greens or any benefits at all. The study’s lead author says that you cannot convert the nutrients’ formulation in a leafy green into a pill.

    What to make of this study? It’s hard to say since it is purely observational on a relatively small sample. But, why not eat more leafy greens? Unlike supplements which carry substantial risks of harm, eating more lettuce and kale appears to be smart nutrition.

    Here’s more from Just Care:

  • Vitamin E supplements: Should you take them?

    Vitamin E supplements: Should you take them?

    One question I bet you have because it’s one my patients ask me over and over again is which vitamin supplements you should be taking.  For example, should you take Vitamin E supplements? Before I can answer, I want to know what you’re eating because what you eat matters. If you are eating a balanced diet, there should be no need to take vitamin supplements.

    Today, I’ll talk about Vitamin E supplements. People mistakenly think that Vitamin E prevents certain cancers.  But, if you look at the studies relating to colorectal cancer, they show that Vitamin E does nothing to prevent colorectal cancer. Some people also mistakenly think that Vitamin E helps protect against Alzheimer’s.  But three different studies show that taking it has little or no benefit for people suffering from Alzheimer’s disease or people with mild memory loss.

    What is also true is that the Vitamin E supplements, along with other vitamin supplements in high concentrations, carry risks. There is no evidence to suggest that taking too much Vitamin E from food is harmful to your health. If you are taking anticoagulants, talk to your doctor about Vitamin E supplements. They have been shown to interact with anticoagulants, which could lead to bleeding risks.

    In short, if your diet is balanced, you are probably getting enough Vitamin E.  Eating nuts, leafy greens, and any fortified foods Vitamin E can easily let you meet your daily recommended value of Vitamin E.  If you’re on a low-fat diet, be sure to eat leafy greens, since many low-fat diets may not provide you with enough Vitamin E.

    Don’t take a vitamin supplement without speaking with your doctor about it. A dietary change could help you avoid spending the extra money on supplements and the potential risks associated with them.

    Here’s more from Just Care:

  • Taking supplements? You’re at risk for liver damage

    Taking supplements? You’re at risk for liver damage

    There’s plenty of data to suggest that taking vitamin or herbal supplements offers little value if you are otherwise healthy. It’s much better to eat a healthy diet and exercise; it also saves you money. Now, new findings published in Hepatology indicate that if you’re taking supplements, you’re at risk for liver damage.

    Your liver serves to make sure that your body benefits from the nutrients in the food you eat and gets rid of harmful substances in your blood. But, certain herbal, body-building, and weight-loss supplements have been found to harm the liver in ways that prevent it from doing its job. Other supplements marketed for depression, sexual performance and to treat digestive issues were also found to harm the liver.

    Supplements studied were found to cause about one in five of all liver injuries. Although the researchers could not determine which particular ingredients in the supplements caused liver damage, they found that anabolic steroids found in body-building supplements, green tea extract and agents in multi-ingredient nutritional supplements were likely culprits.

    The Food and Drug Administration, FDA, does not regulate supplements or oversee their safety in any way.  Just last week, GNC, the world’s largest retailer of dietary supplements entered into an agreement with the U.S. Department of Justice to change its use of certain dietary ingredients and supplements. It also paid the federal government a $2.25 million fine. GNC was selling supplements with synthetic stimulants and claiming they were natural plant extracts.

    Here’s more from Just Care:

  • Millions of Americans spend billions on alternative treatments or “complementary medicine”

    Millions of Americans spend billions on alternative treatments or “complementary medicine”

    There’s endless talk about the $2.8 trillion dollars Americans spend each year on health care. Believe it or not, that’s not all we spend on care. Millions of Americans, about a third of all adults, spend billions on alternative treatments or “complementary medicine.” What kind of care are we buying, what are we spending and what are the risks and benefits?

    A June 2016 National Health Statistics Reports paper finds that 59 million people spent over $30 billion dollars out of pocket on complementary medicine in 2012. Complementary medicine comes in many flavors, including chelation therapy, acupuncture, Ayurveda, biofeedback, chiropractic manipulation, hypnosis, energy healing therapy, meditation, yoga and massage therapy. Supplements are another form of complementary medicine, with fish oil, which has no proven benefits, the most often used product.

    Complementary medicine only represents about 1.1 percent of total health care spending. But, it constitutes a healthy portion of our out-of-pocket costs (9.2 percent) relative to what we spend for conventional physician treatments and prescription drugs.

    We spent $12.8 billion out of pocket on natural product supplements, about one fourth (24 percent) of what we spend on prescription drugs. And, there’s no compelling evidence these products provide benefits. Moreover, herbal supplements may not be what you think they are.

    We spent $14.7 billion out of pocket on complementary practitioners, almost 30 percent of what we spend out of pocket on traditional physicians.The average out-of-pocket expense per person for visiting a complementary practitioner was $433.  That’s more than the average out-of-pocket expense for purchases of natural product supplements, $368, or for self-care, $257. Of note, adults spent about as much as children on natural product supplements and self-care but far more on visits to complementary practitioners.

    If you have a chronic condition and are using complementary alternative medicines, be sure to let your doctor know. According to a study in the British Journal of Cancer, the use of alternative medicines, particularly herbal remedies and supplements, may cause serious problems. Some, such as St. John’s Wort, garlic and cod liver oil, can have adverse interactions with conventional treatments.

    If you want an alternative health care treatment, check with your insurer to see what kinds of treatments are covered. Ask about which practitioners or products you can use, whether pre-authorization is required, whether there is a limit to the number of treatments you can get, as well as your out-of-pocket costs.

    Here’s more from Just Care:

  • Vitamin B12 supplements

    Vitamin B12 supplements

    Is there any evidence that vitamin supplements benefit a healthy person? You’ve heard me ask this question before, about vitamin E supplements , about vitamin B6 supplements, and about vitamin C supplements. The answer is no. And, the answer is no for vitamin B12 supplements as well.

    Forget the advertisements. There is no rationale for otherwise healthy people to take a vitamin B12 supplement to improve their cognitive function or for any other reason.

    Not only should you stop before buying vitamin supplements–watch John Oliver for a funny explanation here, but there is also concern that supplements you buy at the drug store or vitamin superstore are not what you think they are. Because the FDA does not regulate these supplements, they may not be safe or as described on their label, either as pure or as strong.

    This all said, you should talk to your doctor if you are feeling weak or tired, or have sensory problems, including tingling in your feet or hands or you are experiencing memory problems. Some people cannot absorb B12 from food or are not receiving enough in their food because of dietary choices (e.g, vegetarians) and may benefit from an oral B12 prescription or an injection after laboratory testing demonstrates a B12 deficiency. It could prevent further decline or even reverse these conditions.  And, if you are a vegan you should talk to your doctor about taking a B12 supplement because the way to get B12  is through eating clams, salmon, trout, liver, beef, cereal and eggs and drinking milk, most of which  is lacking in a vegan’s diet.

    Keep in mind though that you should not decide on your own to take a B12 supplement no matter what symptoms you have. Vitamin B12 supplements should be used cautiously if you have any of a number of health conditions or if you are allergic to cobalt. So, do not go out and buy a vitamin B12 supplement without first talking to your doctor.

  • Herbal supplements may not be what you think they are

    Herbal supplements may not be what you think they are

    The New York State Attorney General’s office just issued a press release revealing that many “herbal supplements” sold in big retail stores are not what they appear to be.  Indeed, many “herbal supplements” sold at Walmart, Target, Walgreens and GNC lack even a trace of the herbs listed on their containers. And, many contain filler ingredients not listed on their labels.

    In the overwhelming majority of cases, DNA testing of store-brand herbal supplements such as Echinacea, St. John’s Wort and Ginseng revealed not even a trace of the herbs listed on the products’ labels. Only 21 percent of the time did the DNA testing confirm DNA from the plants listed on the labels. Walmart-brand herbal supplements were the most misleading, with only 4 percent of the DNA tests showing DNA from the plants listed. More than a third of the tests (35 percent) revealed contaminants and fillers in the products not listed on the products labels.

    Shockingly, the US Food and Drug Administration provides very little regulatory oversight of these supplements. They require that companies selling the products test them only for safety and that their manufacturers adhere to good practices that would keep them from mislabeling the supplements. But, there are no real protections in place for consumers.

    As it is, there is very little data to suggest that these herbal supplements are of any health or wellness value. David Schardt, senior nutritionist at the Center for Science in the Public Interest advises “consumers should stop wasting their money in the herbal supplements aisle.”

    The Attorney General has written to each of the retailers to ask that they stop selling these supplements.  It is illegal to sell products with misleading labels.  The question is whether the retailers will be removing the supplements from their shelves throughout the country.  It’s hard to imagine that the problem resides in New York State alone.

  • Supplements: John Oliver vs. Dr. Oz

    Supplements: John Oliver vs. Dr. Oz

    For decades now the dietary supplement industry has been marketing magic, and the comedian John Oliver just took the industry to task.  He also makes hay of Dr. Oz for promoting these supplements as magic pills on his TV show.  Click play to watch above.

    In brief, there is virtually no regulatory oversight of dietary supplements, including all those miracle vitamin pills you see advertised everywhere you turn.  The Food and Drug Administration (FDA) lacks the authority to regulate the industry, except when there is evidence of serious injury to Americans.  And, then, it can take a long time—many people can die and many more can become seriously ill before the FDA has the ability to take the product off the market.  Ephedra is one case in point.

    Consumer groups have lobbied to give the FDA greater oversight over the multi-billion dollar dietary supplement industry.  The industry, in turn, has lobbied Congress heavily to stay away.  Senators Harkin and Hatch, two of many members of Congress who have received substantial campaign dollars from the industry, have been its chief proponents, fending off efforts to enable FDA oversight.

    Before you spend another dime on a dietary supplement, watch this video.  And, read our Take Care posts on why you should eat oranges, leafy greens, nuts and eggs over vitamin supplements, including Vitamins B6, C and E.  Save your money!

    Here’s more from Just Care:

  • Muscle matters, but protein shakes matter much less

    Muscle matters, but protein shakes matter much less

    I’d like to offer some advice on protein shakes.  It’s a great thing to be building your muscles, especially as you get older.  But, you may be surprised to learn that there is no good evidence that eating more proteins, much less taking protein supplements, builds muscles.  In fact, the evidence suggests that most Americans already get all the protein we need in our diet, perhaps even more than we need.That said, one study from the NIH of women and men in their 70’s showed that people who ate less protein lost “significantly more” muscle than people who ate more protein.  And, as we age, it is important to maintain muscle, particularly in our legs and hips to prevent falls and injuries.
    But, most of us do not need more protein in our diets.  As a general rule, weight loss results from eating fewer calories, not from eating less protein.  And, as far as protein shakes and powders are concerned, the evidence is paltry at best, that they are a better source of protein than food.  In special cases—where an individual cannot take in enough protein–you should talk to a doctor about whether protein supplements could help.There is no conclusive data as to whether too much protein is bad for you.  But, some people with particular health conditions, like diabetes, should limit the amount of protein they eat. And, if you have kidney disease, limiting protein intake could delay the onset of kidney failure.Of note, lean meat is a great source of protein.  So is chicken, fish, nuts, seeds and vegetables.  And, if you’re a vegetarian, rice and beans as well as peanut butter, bread and eggs should give you all the protein you need.Read more about what the NIH has to say about this, by clicking here.