THE FOLLOWING SECTION IS ORGANIZED ALPHABETICALLY AND INCLUDES SINGLE SUPPLEMENTS, SPECIFIC GROUPS OF NUTRIENTS AND NUTRITIONAL SUPPORT FOR ATHLETES

ALPHA-LIPOIC ACID: Helps Control Weight
Blood sugar and weight control are major problems today, ones that alphalipoic acid can help to remedy. The supplement improves the function of insulin, improving levels of blood sugar and regulating appetite for easier weight loss. For diabetics, it also improves the flow of signals to nerves, reducing numbness and pain associated with diabetic neuropathy. Alpha-lipoic acid is also a potent antioxidant that restores the power of other antioxidants.

Tips: For antioxidant benefits, take 50– 100mg daily; to curb development of diabetes, take 100mg with each meal; for type 2 diabetes, take 2000mg with each meal.

ANTIOXIDANTS: Halts Free Radical Damage
“Our bodies are like lead pipes,” says James Balch, MD, author of more than three dozen books on natural health, most recently Prescription for Natural Cures. “Expose a lead pipe to oxygen and it rusts; expose our bodies to oxidants and we essentially rust inside and our bodies break down.” The result is a compromised immune system and a higher likelihood of degenerative conditions, including pain, heart disease, diabetes, age-related vision loss, migraines, and skin roughness and wrinkling. Antioxidants, which disable free radicals and minimize inflammation, can help prevent or reverse these and other forms of disease. In addition to eating foods with high antioxidant activity (namely fruits and vegetables), consider antioxidant supplements, such as resveratrol, grape seed extract, quercetin, Pycnogenol or citrus bioflavonoids, as well as beta-carotene and vitamins C and E. Tea, particularly green tea and rooibos red tea, is another excellent way to boost your antioxidant levels.

Tips: To cover your bases, look for a full-spectrum antioxidant formula. Take with meals and preferably a bit of fat (such as olive oil) to enhance absorption.

AYURVEDA: Restores Balance to the Body
An ancient healing approach that is at least 5,000 years old, Ayurveda comes from the Sanskrit words ayus, meaning life or life span, and veda, meaning knowledge. One of Ayurveda’s basic premises is that there are different types of energies, called doshas, and that imbalance between these causes illness. Ayurvedic practitioners seek to restore balance, which may be disturbed by stress, diet, relationships and other life situations.

Traditional Ayurvedic healing practice includes therapeutic herbs. For example, Guggulipid (also known as guggul) is used for lowering cholesterol by blocking cholesterol’s production in the liver. Fenugreek seeds, which are high in fiber, are used to lower triglycerides and LDL (“bad”) cholesterol, raise good (HDL) cholesterol, and to help control blood sugar levels among diabetics. For dosages, follow product directions.

Tips: Ayurvedic herbs are commonly sold in both combination formulas and as single supplements. Himalaya Herbal Healthcare and Planetary Formulas are two companies that specialize in Ayurvedic products.

CoQ10: Helps the Heart
CoQ10 is a nutrient found in mitochondria, the energy-producing components of all cells. Because mitochondria are particularly dense in the heart muscle, the supplement is especially important for heart health, and has been shown to dramatically improve quality of life among heart patients. Integrative cardiologists recommend it as a staple for maintaining a healthy heart. In addition, it is an antioxidant and helps to prevent diabetes, enhances immune function, and improves the ability to exercise among healthy people and those suffering from fatigue-inducing conditions.

Tip: For prevention, take 100mg daily with fatty food for optimum absorption.

Enzymes: Promoting Digestive Wellness
Digestive enzymes are the first line of defense against digestive problems. Our bodies easily absorb nutrients from enzymes embedded in plant foods, but because most of our food is cooked, destroying the enzymes in the process, digestion malfunctions. When choosing supplements, keep in mind that different enzymes work with different types of foods. The three basic categories are protease for proteins, lipases for fats and amylases (also known as carbohydrases) for carbohydrates. Within each of these categories, there are many enzymes targeting very specific food components, such as invertase for sugar or lactase for the lactose in dairy products.

Tips: Follow product directions for dosage (products tend to vary) and take enzymes 15–30 minutes before a meal. If you forget, take them with your meal.

Fiber: Detoxifies the Body
Most of today’s diets don’t contain enough fiber. Supplements are available in many forms, from powders that dissolve completely in water or other liquids to pills to more traditional psyllium. The latter works well in internal cleansing programs, especially when combined with herbs that protect the stomach lining (marshmallow, plantain, slippery elm or peppermint), and helps the fiber to do its job. To stay hydrated, it’s important to drink 12 oz. of water with each tablespoon of psyllium. Various internal cleansing kits with usage instructions are available.

Tips: In addition to supplements and mixes, another easy (and tasty) way to fill up on fiber is with snack bars. Look for a product with 5–7g of fiber per serving.

Glucosamine & Chondroitin: Rebuilding Cartilage
For joint repair and protection, these two supplements work best when taken together, according to numerous studies, including a large trial supported by the National Institutes of Health and published in the New England Journal of Medicine. They both promote cartilage growth and slow its breakdown. In addition, chondroitin stimulates the production of joint fluid, increasing lubrication of joints and improving their ability to absorb shocks. Anyone with joint problems, including joints in the spine, can benefit from this duo. The usual daily dosage is 1500mg of glucosamine and 800–1200mg of chondroitin.

Tips: Be aware that it can take up to six months to see the full benefits of glucosamine and chondroitin. While most glucosamine is derived from shellfish and chondroitin from shark or beef cartilage, several companies now offer vegetarian versions of both.

Green Superfoods: Boosting Energy
Green food powders (and sometimes pills) are a rich source of nutrients from plants or algae and are reported to dramatically improve energy and overall well being. For example, spirulina is a type of blue-green algae that is a rich source of protein, B vitamins, antioxidants, minerals and an important essential fatty acid, gamma linolenic acid. It improves immunity and was used to treat damaged bone marrow among victims of Russia’s Chernobyl nuclear disaster. Barley grass is another green-food ingredient that is rich in similar nutrients. In addition, it is a source of active enzymes that aid digestion, and chlorophyll, which has detoxifying properties.

Tips: Add 1 tsp. of green foods powder (or recommended serving per label) to a smoothie for a fast, grab-and-go breakfast. Keep packets in your desk drawer at work for an afternoon pick-me-up. Most mix easily with water.

Herbs: Healing Naturally
Long before recorded history, herbalists were healing people with preparations made from seeds, roots, berries, leaves, bark or flowers. In recent years, science has begun to validate the efficacy of many herbs, although the reason herbs do what they do can’t be fully explained by the Western approach of examining individual active ingredients. Plants contain many phytochemicals, which work in tandem to produce a cornucopia of benefits. The following herbs have shown specific benefits:

• Echinacea has been shown to reduce the severity and frequency of cold and flu-like symptoms in various studies, including a trial of 160 people. The usual dosage is 300mg of an extract in pill form or 3–4ml of a liquid form, taken every two hours the day illness begins, then three times daily for up to 10 days.
• Feverfew can prevent or reduce the severity or frequency of migraines when taken daily. A survey of 270 migraine sufferers in England found that 70 percent felt better when taking feverfew every day. The usual dose is 250mcg daily of parthenolide (the standardized ingredient in the herb).
• Garlic’s healing properties have been recognized since at least 2600 BC, when prescriptions for the herb were chiseled into clay tablets in Sumer, the world’s first civilized society. Numerous studies attest to the herb’s medicinal benefits, including immune support/ cold and flu care, cardiovascular wellness, antifungal compound and anticancer properties. A typical supplement dosage is 4mL of aged garlic extract or 600–900mg of powdered garlic in capsules or tablets.
• Ginkgo may improve mental function among people suffering from dementia. In a study of 309 people, those taking a standardized extract of the herb improved over the course of a year while those on a placebo deteriorated. It may also enhance memory in healthy older adults. The usual dose ranges from 120 to 240mg daily, split into two or three doses.
• St. John’s wort has been used for mild to moderate depression. More than 27 studies involving more than 2,000 people have validated this benefit. The usual dose is 500–1050mg daily, in divided doses.
  
  Tips: Experiment with different forms to evaluate what works best for your body. Herbs can be taken as a tea, in capsules and powders, and in liquid extracts/tinctures, made with or without alcohol.

Lutein: Guards Vision
Lutein, a carotenoid that has antioxidant properties, may slow the progression of, or even prevent, age-related macular degeneration, the No. 1 cause of vision loss after age 60. Along with zeaxanthin (another carotenoid), lutein is found in high concentrations in the macula, a pigmented area in the retina that controls central vision. Lutein, which is fat-soluble, filters high-energy blue light to protect the macula, according research.

Tips: Lutein is available in dietary supplements as purified lutein or lutein esters. Try either form—both are considered safe and effective in daily 6–10mg doses.

Lycopene: Protects the Prostate
Lycopene is a natural antioxidant found in tomatoes. It is also found in smaller concentrations in watermelon, guava, pink grapefruit, papaya and apricot. Research shows that it lowers the risk of prostate cancer and reduces levels of prostate-specific antigens. Some research shows it can shrink prostate tumors. It may also help in benign prostate enlargement. Take 5mg daily for prevention, up to 30mg daily for treatment (but consult your doctor).

Tips: Unless you are allergic, opt for the natural form of the supplement. Many products feature a proprietary and natural form of lycopene called Lyc-O-Mato, which has been used in research. Look for the name on product labels.

Omega-3 Fatty Acids: Benefiting the Whole Body
Fish oil and flaxseed are the two most common supplement sources for omega-3 fatty acids. Although flaxseed offers a vegetarian source, fish oil is considered to be more easily utilized because the omega-3s in fl ax must be converted into an active form, which is already present in fish oil. The benefits of omega-3s are well documented and extensive: protection against heart disease and stroke; lowered bad cholesterol and blood pressure; lowered triglycerides; increased levels of good cholesterol; reduced risk for diabetes; improved joint and bone health; relief from depressive disorders and ADHD; support in treatment of eating disorders; improved skin; improved recovery from burns; and lowered risk for some cancers. Omega-3s are also beneficial for treating asthma, macular degeneration, menstrual pain and any conditions linked with inflammation. The usual daily dosage is 3–4g of fish oil or, for vegetarians, 1–2 Tbs. of flaxseed oil.

Tip: If you are a vegetarian, you can also use DHA derived from algae.

Probiotics: Creating Optimal Health
Your intestines are teeming with life—about 400 different strains of microscopic organisms. Fortunately, most of these little guys are good. You may associate probiotics with digestion, but they do much more: They replenish good flora after taking antibiotics, help us digest food, fight off dangerous bacteria and yeast, enhance nutrient absorption, balance immune function, promote healthy teeth and gums, help reduce cholesterol, protect against eczema—and on and on.

Tips: Follow dosage instructions on label—dosages vary from 1 billion to 50 billion CFUs (colony-forming units).

Pycnogenol: Reduces Blood Clot Risk
A proprietary extract of a French maritime pine bark, Pycnogenol is a strong antioxidant. A recent animal study in Cardiovascular Toxicology found that Pycnogenol prevents the heart from getting worn out when blood pressure is elevated. It’s also anti-inflammatory and regenerates vitamins C and E. It may help counteract PMS, lower glucose among diabetics, reduce blood clot risk (especially on long flights), and protects the brain, eyes, skin and gums. Dosages in studies ranged from 150 to 600mg.

Tips: Use products standardized to contain 85–95% proanthocyanidins.

Sports Supplements: Enhancing Performance
Amino acids and creatine are staple supplements for athletes and weekend warriors alike. A review of several studies published in the Journal of Nutrition found that taking 6–11g daily of an amino acid mixture might protect muscles from injury during training, enhance muscle function and improve aerobic fitness. For extreme bursts of energy, such as in athletic competitions, research in the Journal of Nutrition found that taking 5g of creatine, four times daily for 5–6 days before a sporting event may be helpful. People with kidney disease should not take the supplement. Diarrhea and muscle cramping have been reported as side effects.

Tip: To simplify, try products that combine creatine with amino acids.