Category: Nutrition

A daily supplement that reduces illness duration and makes the symptoms less severe.

A multi-vitamin with mineral supplements can improve immune function, making illnesses less severe and easing symptoms, especially in those who are 55 or older.

Taking a daily multi-vitamin and minerals supplement high in vitamin C for three months will lower the odds of catching a cold, respiratory infection, and pneumonia and also will reduce the length of illness and symptoms.

Micronutrients such as Vitamin C, vitamin D, and zinc are particularly essential for the immune system to function properly.

Scientist at OSU’s Linus Pauling Institute enrolled a group of healthy adults aged 55 and older to assess the effects of vitamin and mineral supplements on immune function.

For 12 weeks, the multi-vitamin and mineral supplement (MVM) group received a daily formulated MVM supplement (Redoxon® VI, Singapore) while the other group was on placebo supplementation.

The group who were on the MVM Redoxon supplement exhibited improved immune function and nearly a 70 percent reduction in the number of days sick.

In other words, the length of illness on average reduced from more than six days in the placebo group to less than three days in the MVM Redoxon group.

Moreover, the severity of illness among those in the placebo group was four times higher than those on the MVM supplement.

Professor Adrian Gombart, study co-author, said:

“The observed illness differences were striking.

While the study was limited to self-reported illness data and we did not design the study to answer this question, the observed differences suggest that additional larger studies designed for these outcomes are warranted — and, frankly, overdue.”

MVM Redoxon contains 700 mcg vitamin A, 45 mg vitamin E, 6.6 mg vitamin B6, 400 mcg folate, 9.6 mcg vitamin B12, 1,000 mg vitamin C, 400 IU vitamin D, 5 mg iron, 110 mg selenium, 0.9 mg copper, and 10 mg zinc.

Professor Gombart said:

“Supplementation was associated with significantly increased circulating levels of zinc and vitamin C, and with illness symptoms that were less severe and shorter lasting.

This supports findings that stretch back decades, even to the days of Linus Pauling’s work with vitamin C.

Our results suggest more and better designed research studies are needed to explore the positive role multivitamin and mineral supplementation might play in bolstering the immune system of older adults.”

Vitamin and mineral deficiency is more common as we get older and so this will lead to age-related immune system dysfunction.

Over one-third of older adults in Europe, the United States, and Canada are lacking one or more micronutrient.

Professor Gombart said:

“That likely contributes to a decline in the immune system, most often characterized by increased levels of inflammation, reduced innate immune function and reduced T-cell function.

Since multiple nutrients support immune function, older adults often benefit from multivitamin and mineral supplements.

These are readily available, inexpensive and generally regarded as safe.”

The study was published in the journal of Nutrients (Fantacone et al., 2020).

Anxiety, depression, aggressiveness and breaking rules can be signs of these mineral and vitamin deficiencies in boys.

Mental signs of a vitamin B12 deficiency include depression, memory issues, confusion and irritability.

Now, a study finds that children with behavioural problems might be deficient in important nutrients such as iron and B12.

A study has found that boys with low blood levels of vitamin B12 and iron could exhibit some problematic behaviours such as depression, anxiety, breaking rules, and being aggressive.

Professor Eduardo Villamor, the study’s co-author, said:

“Iron deficiency is still highly prevalent in many regions worldwide.

There is less data on vitamin B12 deficiency but available evidence also suggests it may be a substantial public health problem in certain populations.”

For this study, 3,202 children aged 5 to 12 years old from primary public schools were randomly selected and followed-up for 6 years.

The research team wanted to see if micronutrient deficiency in children would lead to mental health problems.

Several health issues were linked to poor diets lacking micronutrients such as iron and vitamin B12.

They found that internalizing and externalizing behaviours in male adolescents were strongly related to anaemia (iron deficiency), and low levels of vitamin B12 through their childhood.

Professor Villamor said:

“Interventions to curb these deficiencies must be informed by knowledge of their causes in each specific setting.

In our study population, for example, we showed before that a school snack program increased vitamin B12 blood levels after three months.”

Past studies have found that iron deficiency in infants would reduce the alertness, self-soothing, and self-regulation such as ability to focus, control body function, and manage emotions.

These issues possibly develop further during childhood and could lead to behavioural problems in teenagers and poor mental health in their adulthood.

The study didn’t find any link between vitamin B12 and iron deficiency among girls and behaviour problems.

This may be related to differences in physical and psychological changes at puberty between girls and boys.

Professor Villamor said:

“We don’t have a clear explanation of why there were sex differences, although we knew it was important to study boys and girls separately because they may differ in the timing of development.

Studies in rats have found that some micronutrient deficiencies affect male and female brains differently but it is not clear exactly why this may also be the case in humans.”

Physical rather than mental symptoms of a vitamin B12 deficiency include headaches, fatigue, breathlessness and pale skin.

Taking a B12 supplement is one of the easiest ways to combat this problem.

Adults need around 1.5 mcg per day.

The study was published in The Journal of Nutrition (Robinson et al., 2018).

Low levels of vitamin B12 can even contribute to brain shrinkage.

Having trouble with basic thinking skills can be a sign of vitamin B12 deficiency, research finds.

Children with low levels of vitamin B12 had poorer cognitive abilities and difficulty interpreting the emotions of others.

They found it harder to:

• sustain attention,
• solve puzzles,
• learn words and names,
• and guess what others are thinking.

Low levels of vitamin B12 can even contribute to brain shrinkage, other studies have suggested.

The conclusions come from 500 children in Nepal who were followed from birth for 5 years.

The results showed that infants with poor vitamin B12 status had worse thinking skills at 5-years-old.

Low levels of vitamin B12 may impair brain development at an early age.

Ms Ingrid Kvestad, the study’s first author, said:

“Our results clearly demonstrate associations between early vitamin B12 status and various measures on development and cognitive functioning, as for example the ability to interpret complex geometrical figures, and the ability to recognize other children’s emotions.”

Good sources of vitamin B12 include fish, poultry, eggs and low-fat milk.

Fortified breakfast cereals also contain vitamin B12.

People who may have difficulty getting enough vitamin B12 include vegetarians, older people and those with some digestive disorders, such as Crohn’s disease.

Ms Kvestad said:

“Most of the Nepalese children participating in the study did not have severely low levels of vitamin B12, but their levels were suboptimal, below the recommendations for best possible growth and development.

It’s like a hidden deficiency of the vitamin in these children’s bodies, making their cells work rigorously to signalize imminent danger.

Our study is one contribution in the big puzzle to understand the implications low B12 levels might have on small children’s cognitive development.”

The study was published in The American Journal of Clinical Nutrition (Kvestad et al., 2017).

What type of dietary fibre works best and what fibre supplements would be best for you to choose?

Fermentable fibre, also known as prebiotics, are an important part of a healthy diet and essential for beneficial bacteria in the gut.

The vast number of prebiotics or dietary fibres sold on the market contain health claims that are not reviewed or approved by the FDA, so consumers haven’t got any clue which fibre supplements work best.

Researchers from Duke University found that those with a low-fibre diet benefited most when fed any of three main fermentable fibre supplements (inulin, dextrin, and galactooligosaccharides).

Also, prebiotics that stimulate the production of butyrate, a type of short-chain fatty acids (SCFAs), seem to be the most effective ones.

Dr Lawrence David, the study’s first author, said:

“The people who responded the best had been eating the least fiber to start with.”

Fibres are indigestible carbohydrates that are essential to beneficial bacteria in the gut.

These bacteria are important for weight loss, help control blood sugar levels, regulate immune function, fight inflammation, and also improve bowel movements.

Dr Zack Holmes, study co-author, said:

“We’ve evolved to depend on nutrients that our microbiomes produce for us.

But with recent shifts in diet away from fiber-rich foods, we’ve stopped feeding our microbes what they need.”

Americans on average consume less than 40 percent of the recommended daily fibre intake, a main reason behind many health problems such as colon cancer, digestive disorders, cardiovascular disease, and obesity.

A high-fibre diet will make the gut microbiota produce short-chain fatty acids (SCFAs) that provide various health benefits such as weight loss and the prevention of bowel cancer.

Butyrate is particularly important as it is the main fuel for the intestinal cells, and reduces inflammation by playing an important role in the protection of the gut lining from pathogens and toxins (leaky gut).

Fermentable fibres such as inulin, beta-glucans, pectins, oligofructose, dextrin, and guar gum vary in SCFA production from one person to another.

Therefore, Dr David and his team wanted to know if individuals need to personalise prebiotic supplementation.

So, they tested a variety of fibre supplements from the market.

Dr David said:

“We didn’t see a lot of difference between the fiber supplements we tested.

Rather, they looked interchangeable.

Regardless of which of the test supplements you pick, it seems your microbiome will thank you with more butyrate.”

The team tested the prebiotics: inulin, dextrin (Benefiber), and galactooligosaccharides (GOS) marketed as Bimuno on a group of people.

Participants who had a high fibre diet saw little change in their microbiomes, most likely due to already having optimal levels of beneficial bacteria.

But those who were deficient in fibre intake experienced the biggest improvement in butyrate production after taking any of the three prebiotics.

Mr Jeffrey Letourneau, study co-author of a second related study, said:

“If you’re a low fiber consumer, it’s probably not worth it to stress so much about which kind of fiber to add.

It’s just important that you find something that works for you in a sustainable way.”

Dr Holmes added:

“It doesn’t need to be a supplement either.

It can just be a fiber-rich food.

Folks who were already eating a lot of fiber, which comes from plants like beans, leafy greens, and citrus, already had very healthy microbiomes.”

The first study was published in Microbiome (Holmes et al., 2022) and the second study was published in The ISME Journal (Letourneau et al., 2022).

What vitamin or mineral supplement do we need and which should be avoided?

Over half of the U.S. population take dietary supplements including vitamins, minerals, and herbs.

In 2021, Americans alone spent 50 billion dollars on dietary supplements.

For years many thought that supplements including vitamins and minerals were important for a healthy lifestyle, but what if this is not true and supplements can’t fill the nutritional gaps in our diet?

A review of 84 studies reveals that supplements are often a waste of money and some of them can be harmful to individuals.

The result is surprising as the case for supplements seems strong since foods such as nuts, fish, wholegrains, pulses, eggs, dairy, fruits, and vegetables are rich in nutrients with antioxidative and anti-inflammatory effects.

These nutritious foods have been shown to lower the risk of cardiovascular disease and cancer.

So, the idea that supplements can mimic the effect of vitamins and minerals in foods seems convincing.

However, micronutrients such as phytochemicals, vitamins, minerals, fibre in fruits and vegetables work together along with other nutrients to give the body what it needs.

Whereas these nutrients when extracted and used in isolation won’t have the same health effect as natural foods.

Dr Jeffrey Linder, the study’s senior author, said:

“Patients ask all the time, ‘What supplements should I be taking?’

They’re wasting money and focus thinking there has to be a magic set of pills that will keep them healthy when we should all be following the evidence-based practices of eating healthy and exercising.”

According to Northwestern Medicine scientists, there is not enough evidence for non-pregnant, otherwise healthy adults to take multivitamins or single or paired supplements.

In addition, the United States Preventive Services Task Force (USPSTF) guidelines recommend avoiding beta-carotene supplements as these may increase the odds of cancer.

They also advise against taking vitamin E as the supplement doesn’t reduce cardiovascular disease, cancer, or death from any cause.

Dr Linder said:

“The task force is not saying ‘don’t take multivitamins,’ but there’s this idea that if these were really good for you, we’d know by now.

The harm is that talking with patients about supplements during the very limited time we get to see them, we’re missing out on counseling about how to really reduce cardiovascular risks, like through exercise or smoking cessation.”

However, Dr Linder noted that dietary supplements such as vitamin D and calcium can help people with deficiency, for example, preventing bone loss in the elderly.

Or certain vitamins, such as folic acid (vitamin B₉) are vital during early pregnancy to prevent birth defects.

Dr Natalie Cameron, study co-author, said:

“Certain vitamins, such as folic acid, are essential for pregnant women to support healthy fetal development.

The most common way to meet these needs is to take a prenatal vitamin.

More data is needed to understand how specific vitamin supplementation may modify risk of adverse pregnancy outcomes and cardiovascular complications during pregnancy.”

The study was published in the JAMA (Jia et al., 2022).

Modern lifestyles mean many people do not get enough of this vitamin.

Taking a daily vitamin D supplement could reduce the risk of dying from cancer by 13 percent, research finds.

Vitamin D is produced by the body when the skin is exposed to sunshine.

Vitamin D may work to protect the body against cancer through the production of an enzyme that attacks acids linked to cancer.

Modern lifestyles mean many people do not get outside enough.

Up to half of the world’s population is deficient in vitamin D.

Depression symptoms like energy loss, concentration problems and lack of pleasure can be signs of vitamin D deficiency.

Vitamin D is found in oily fish, egg yolks, fortified cereals and some margarine spreads.

The conclusions come from three new separate studies presented at the American Society of Clinical Oncology conference in Chicago.

One study found that vitamin D deficiency is linked to double the risk of pancreatic cancer and a higher risk of bowel cancer.

Dr. Shifeng Mao, study author, said:

“We are living in a modern society with a fast-paced lifestyle.

People spend significant amount of time at work in a concrete building and have much less time for leisure, let alone being exposed to nature and sunlight, so Vitamin D deficiency is prevalent.”

A second study including 79,000 people found that taking a vitamin D supplement reduced the risk of cancer by 13 percent.

Dr Tarek Haykal, that studies author, said:

“I would like to see more oncologists and primary care doctors consider prescribing vitamin D for their patients as it carries many benefits with minimal side effects.”

A third study involving 2,280 men found that those given vitamin D, along with statins, were at a 38 percent lower risk of dying of prostate cancer.

Other studies presented at the same conference found that exercise helps cancer patients to survive for longer.

The studies were presented at American Society of Clinical Oncology conference in Chicago in 2019.

This facial symptom can be irritating.

A twitching near the eyes can be a sign of vitamin B12 deficiency.

Twitches normally happen in one or the other eye — they can be irritating but they are not normally painful.

Similarly, a tingling sensation in the legs, feet or hands can also signal a vitamin B12 deficiency.

The feeling can start in the legs and then, later, move to the hands.

It can be accompanied by difficulties balancing or walking.

This problem is known as neuropathy and is more common in those over 50-years-old.

Other frequent signs of vitamin B12 deficiency include feeling dizzy and lethargic, being constipated, muscle weakness and jaundice.

Vitamin B12 is used by the body to keep the nervous system healthy and to make red blood cells.

Certain groups have difficulty getting enough vitamin B12, such as older people, vegetarians and people with digestive disorders, like Crohn’s disease.

Fortunately, vitamin B12 deficiency is relatively easy for most to rectify.

Supplements are available, or foods such as fortified cereals, liver, dairy, eggs and salmon are all high in vitamin B12.

Dr John D. England, a neurologist at Louisiana State University Health Sciences Center in New Orleans, said:

“People with suspected nerve problems should talk to their doctors about screening tests, especially blood glucose, vitamin B12 level and serum protein levels, since these tests can often point to common causes of neuropathy.”

Dr England continued:

“There are many people with a neuropathy who have been walking around for years without having been diagnosed and treated.

Both neurologists and people with neuropathy need to know that the appropriate choice of tests is critical to accurate diagnosis.”

Be aware that eye twitching can also be linked to tiredness, stress, allergies and dry eyes, among other causes.

The guidelines were published in the American Academy of Neurology.