There’s nothing like the holiday season to pack on a few extra pounds—and then resolve to lose them. If you find yourself wanting to lose a little “holiday weight,” then the results of a new study may help you reach your goal.

Among 52 study participants on a calorie restricted diet, those taking daily doses of 600 mg of calcium and 125 IU of Vitamin D3 lost significantly more body fat (55.6%) over 12 weeks than those who used calorie restriction alone to lose weight.

While there were no differences in overall body weight loss between the two groups at the end of the study, the researchers reported that the Calcium + Vitamin D group lost more fat tissue.

Moreover, this group was successful in losing a particularly unhealthy type of fat--visceral fat, commonly referred to as “belly fat.”

Viseral fat accumulates around the internal organs, especially the liver, and is associated with heart disease, liver disease, hypertension, and some types of cancer.

Most diets cause dieters to lose a combination of fat, muscle, and water. The fact that the Calcium + Vitamin D group lost more fat tissue is another reason the results are encouraging.

How Calcium/Vitamin D Cuts Fat

It’s important to get enough calcium in your diet as low levels cause your body to produce higher levels of calcitriol, a hormone that triggers increased production of fat cells. Extra calcium in your diet suppresses calcitriol, leading to the breakdown of more fat, making fat cells leaner and trimmer.

So, it appears that calcium is not just for bones, it can also help you lose weight!

Researchers believe that Vitamin D assists with weight loss in a number of ways. First, it helps your body absorb calcium, which promotes weight loss.  Also, every cell in your body needs Vitamin D to function properly—including fat cells.  Fat cells have special receptors for Vitamin D that signal whether you should burn fat or simply store it. When Vitamin D attaches to these receptors, it's revs up your body's fat-burning mechanism.

Vitamin D receptors in your brain also help keep hunger and cravings under control as well as affect levels of the mood-elevating brain chemical serotonin. (Many of us know how mood can drive overeating or poor food choices.)

Sensible Weight Loss

For additional tips for sensible weight loss, read our guide: The Healthy Way to Lose Weight…Naturally and for Good.

Sources:

NutraIngredients

MedicineNet

Women’s Health

In recent years, reports have raised concern regarding a potential adverse effect of calcium supplements on the risk of heart attack. For the millions of people who take calcium supplements to support bone health, it raises the question: Should I stop taking calcium supplements?

If you take calcium supplements, you’ll be relieved to know that a new study has addressed this critical question and found no correlation between calcium intake and an increased risk of arterial calcification.

Study Details

The researchers used data from the Framingham Heart Study, the longest running medical study in history. They measured the amount of calcification in the arteries of over 1,300 men and women using CT scans and then compared these scores to each participant’s calcium intake via diet or supplements.

Study participants who had the highest calcium intake from diet or supplements or both had the same coronary artery calcification score as those who had the lowest calcium intake. There was no increased risk of calcified arteries with higher amounts of calcium intake from food or supplements.

Concurring Opinions

The Institute of Medicine (IOM) also concluded that evidence from clinical trials does not support an adverse effect of calcium intake on risk of cardiovascular disease. They recommended the following guidelines for calcium intake considered safe and effective for bone health:

• 1,200 mg per day of calcium for women over 50 and men over 70
• 1,000 mg per day for men between 50 and 70.

The guidelines say supplementation can be used if the minimum requirements are not being met through diet.

It is important to note that these are only general guidelines; each individual should discuss with a healthcare provider whether the recommendations are appropriate given his or her personal medical history.

Source:

Science Daily

Our bodies are made for motion so it’s no surprise that being physically active is one of the keys to good health and longevity. Yet one of the biggest challenges as we grow older is maintaining healthy bones and joints so we can stay active and independent.

While a healthy diet and weight bearing exercise throughout life can go a long way in supporting musculoskeletal strength, there are times you may need a little extra support from dietary supplements.

No matter what your age, it’s important to make sure you are getting enough calcium, magnesium and other important nutrients to maintain strong bones.

Unfortunately studies show that many of us—children and adults--are not meeting the recommended daily amounts of the most important bone-building nutrients: calcium, magnesium and Vitamin D from diet alone.

In honor of Bone and Joint Health Awareness Week, we’re highlighting a few of our top formulas to help keep you moving. And for a limited time, we’re  offering a 10% discount on your next order when you purchase any one or more of our bone support formulas! During check out, Just enter the savings code: BLOG to receive 10% on your entire purchase. Place your order soon. This offer expires on October 22.

Support for Bones

Our doctor-developed bone health formulas contain the right balance of calcium, magnesium and other essential nutrients to promote strong bones.

Cal-Mag Plus – a unique bone health formula containing calcium, magnesium, vitamin D3, vitamin K2-7, lysine and horsetail in balanced amounts.

Osteo Nutrients PRO – provides comprehensive bone support with a synergistic blend of minerals, vitamins and herbs including calcium, magnesium, vitamin D3, vitamin K2-7, horsetail powder, lysine HCI, and boron.

Vitamin D3 – enhances calcium absorption and is also essential for immune health.

Support for Joint Health and Flexibility

Our range of joint formulas target two specific aspects of joint health: promoting strong bones and connective tissue and supporting a healthy inflammation response for joint comfort.

Joint Complex Pro – combines glucosamine sulfate and chondroitin sulfate to support healthy cartilage and joint flexibility.

BCQ – a synergistic formula containing Boswellia, Bromelain, Curcumin, and Quercetin that supports a healthy inflammation response. Curcumin and Quercetin are also powerful antioxidants that help protect tissues from free-radical damage.

EPAmax – our high-potency, ultra-pure fish oil contains the Omega-3 fatty acids EPA and DHA that help maintain a healthy inflammation response and strong bones.

Sources:

The Journal of Nutrition

NutraIngredients

Since it’s National Osteoporosis Awareness and Prevention Month, we thought we’d do our part to start a conversation about bone health--and dispel a few myths about osteoporosis.

According to the National Osteoporosis Foundation, the key to preventing osteoporosis and maintaining your independence as you get older is taking these five steps—and the sooner you start, the better:

1. Know Your Family History: Speak with your parents and grandparents about your family history of osteoporosis and share this information with your doctor.

2. Know Other Risk Factors: Take steps to eliminate avoidable risk factors and/or reduce their impact.

• Being female
• Infrequent menstrual periods/low estrogen levels
• Low body weight
• Poor nutrition
• Inadequate exercise
• Smoking and drinking alcohol
• Certain medications and medical conditions can affect bone density. Speak with your doctor about ways to minimize these risks.

3. Get Enough Bone-Building Nutrients: While calcium is considered the primary constituent of healthy bones, many other nutrients like vitamin D and magnesium are necessary to promote calcium absorption and utilization. Other trace minerals and vitamins also play a role in healthy bones.

Be sure you eat a balanced diet which includes five servings of fruits and vegetables every day and at least five ounces of lean protein daily.

Daily Calcium and Vitamin D Recommendations

Women

• Under age 50 need a total of 1,000 milligrams (mg) of calcium* and 400-800 international units (IUs) of vitamin D every day.
• Age 50 and older need a total of 1,200 mg of calcium* and 800-1,000 international units (IUs) of vitamin D every day.

Men

• Under age 50 need a total of 1,000 milligrams (mg) of calcium* and 400-800 IUs of vitamin D every day.
• Age 50-70 need a total of 1,000 mg of calcium* and 800-1,000 IUs of vitamin D every day.
• Age 71 and older need a total of 1,200 mg of calcium* and 800-1,000 IUs of vitamin D every day.

*This includes the total amount of calcium you get from both food and supplements.

4. Get Enough Exercise : Just as your muscles get bigger and stronger when you use them, bones get stronger and denser when you make them work. And “work” for bones means handling impact, the weight of your body or more resistance such as lifting weights.

To help build or maintain bone mass, weight-bearing exercises (walking, elliptical machine, dancing) should be done for a total of 30 minutes on most days of the week.

• Aim for 30 minutes at one time or break it up during the day. For example, 3 sessions for 10 minutes each will provide the same benefits to your bones as one 30-minute session.
• If you can’t fit 10 minutes in, spread your impact exercises throughout your day by taking the stairs or by parking farther from the store or work.

Muscle-strengthening exercises (lifting weights or using resistance bands) should be done two to three days per week.

• Try to do one exercise for each major muscle group for a total of 8-12 different exercises.
• Try to do one or two sets of 8 to 10 repetitions for each exercise. For example, if you lift a weight 10 times in a row and then stop, you have completed one set of 10 repetitions. You should also rest for about 30 seconds to one minute between each set.
• If you can’t do 8 repetitions in a row, the weight is too heavy or resistance is too much.
• If you can do more than 10 repetitions in a row, you may want to increase the weight or resistance.
• If you have osteoporosis or are frail, you may want to do 10 to 15 repetitions of a lighter weight to prevent injury.

5. Get Tested : If you are a woman who has reached menopause or a man age 50-55, speak with your doctor about when you should have your first bone density test. Depending on your individual health history and other risk factors, you may have this test as early as age 50 or as late as age 70.

Osteoporosis Myths:

I don’t have to worry about osteoporosis, I feel fine. You can’t feel your bones becoming weaker. You could have osteoporosis now or be at risk without realizing it.

I’m a man, osteoporosis is a woman’s health issue. While osteoporosis is common among white women, men and women of all races and ethnicities can develop the disease. Up to one in four men over the age of 50 will break a bone due to osteoporosis.

I’m too young to worry about osteoporosis, I’m only 25. Up to 90 percent of peak bone mass is acquired by age 18 in girls and age 20 in boys, which makes youth the best time to build strong bones to last a lifetime. Also, osteoporosis can also strike at any age.

Osteoporosis is an inevitable part of aging. This may have been the view 30 years ago, but today researchers know how you can protect your bones throughout your life.

You’re never too young or too old to improve the health of your bones. Osteoporosis prevention should begin in childhood, but it shouldn’t stop there. Whatever your age, the habits you adopt now can affect your bone health for the rest of your life.

Source:

National Osteoporosis Foundation

Health guru, Dr. Mehmet Oz says it’s possible to get all the nutrients your body needs by eating a balanced diet—if you’re careful. But in his experience he often finds that many of us may not be getting enough of these five important nutrients.

Vitamin B 12

Vitamin B12 plays many essential roles in our bodies that help us feel good, look good and think clearly:

• B12 is necessary for the manufacture of red blood cells.
• It is needed for DNA to replicate normally--a process that leads to the creation healthy new cells.
• B12 supports brain and nerve health and function.
• A B12 deficiency can cause anemia, fatigue, dizziness and irritability.

To make sure you’re getting enough B12 in your diet, eat foods that contain high amounts of B12 including: sardines, salmon, and beef.

Dietary Fiber

It can be difficult to get the recommended 25-35 grams of fiber daily. But doing so can yield many health benefits:

• Fiber helps you feel full longer and therefore may support weight management
• It supports cardiovascular health
• Fiber promotes blood sugar balance
• Dietary fiber promotes regularity and detoxification

Good sources of dietary fiber include: whole grain bread or pasta, oatmeal, apples, or beans.

Calcium

Most Americans--young and old--are not getting enough calcium. Calcium is not only important for healthy bones, it is vital for healthy blood vessels, muscle contractions and nerve signal transmission.

Good sources of calcium include milk and fortified orange juice. Both contain about 500 milligrams of calcium in an 8 oz glass. Dr. Oz recommends that adults get at least 1,000 – 1,300 mg of calcium a day plus 600 milligrams of magnesium per day to help your body absorb calcium.

Vitamin D

Like calcium, vitamin D is necessary for bone health, but it also supports your immune system and inflammatory balance.

Milk and some dairy products are fortified with vitamin D. Other sources include fatty fish like salmon and mackerel, as well as beef and egg yolks. Your body can also create vitamin D from exposure to sunlight.

Omega-3 Fatty Acids

Next on Dr. Oz’ list of nutrients we may be missing are omega-3 fatty acids found in fatty fish. Omega-3 fatty acids are now the most popular dietary supplement on the market and among the top doctor recommended supplements for overall good health. Omega-3 fatty acids:

• Promote cardiovascular health
• Support inflammatory balance
• Promote joint flexibility and comfort
• DHA in fish oil promotes brain health, memory and cognitive function

Good sources of omega-3s are cod, salmon, scallops and shrimp. If you don’t care for the taste of fish, other omega-3 sources include walnuts, flax seeds and soybeans.

Plan B

Of these five nutrients, Dr. Oz says some--particularly fiber and omega-3s--are more difficult than others to obtain from your diet. That’s where you may need to go to your “back-up plan” and take dietary supplements to fill-in nutritional gaps. Just be sure you choose a supplement brand that is professionally formulated and held to the highest standards for purity, potency and authenticity through extensive quality testing.

All supplements are not the same. Learn why quality differs among supplement brands.

Sources:

Yahoo Health

If your New Year’s Resolution is to lose weight, two new studies may provide strategies to help you reach your goal. One study sheds light on how you can feel fuller longer so you snack less throughout the day. The other points to certain vitamins and minerals that may help reduce abdominal fat.

Start With Breakfast

In a previous post we reviewed all the positive health benefits of eating breakfast, including the fact that it helps prevent overeating later in the day. A group of researchers focused specifically on optimizing this benefit by investigating whether a high protein breakfast could curb a person’s appetite.

Targeting breakfast-skipping teens, the researchers enrolled 10 girls with an average age of 15 to participate in the three-week study. The girls either continued to skip breakfast or consumed a 500-calorie breakfast of either cereal and milk (normal quantities of protein) or higher protein meals such as Belgian waffles, syrup and yogurt.
From appetite and satiety questionnaires and brain scans, the researchers determined that the group consuming a high protein breakfast experienced a greater change in appetite, satiety and reward-driven eating behavior compared to the normal protein breakfast group and the group that skipped breakfast.
Don’t forget the OJ

While you’re enjoying your high-protein breakfast, you might want to include a glass of orange juice. In addition to research that indicates it may block some of the negative effects of high-fat, high-carbohydrate foods, the calcium and vitamin D added to orange juice can also help reduce visceral fat, commonly known as belly fat.
Among a group of 171 overweight adults, those who consumed three glasses of regular fortified orange juice as part of a reduced calorie diet had an average decrease in abdominal fat of 12.7 cm2 compared with only 1.3 cm2 in the control group that received orange juice that was not fortified. Similar results were found among those who drank a lite fortified orange juice (13.1 cm2 reduction) vs. unfortified lite juice (6.4 cm2). Both the regular and lite fortified juice contained 1050 mg of calcium and 300 IU of vitamin D per day.

It’s important to note that no differences between any of the groups were recorded in terms of average weight loss. This means that they all lost about the same amount of weight, but those drinking calcium and vitamin D fortified orange juice lost significantly more visceral fat—the worst type of fat that is associated with an increase in cardiovascular disease and type 2 diabetes.

The researchers noted that a large portion of the population is deficient in vitamin D and calcium. And, this isn’t the first time that studies have shown a positive association between these nutrients and weight loss.

Sources:

Nutraingredients

American Journal of Clinical Nutrition

Medical News Today

Science Daily

When it comes to building and maintaining strong bones as we age, we hear a lot about getting enough calcium and vitamin D. But research suggests that many other nutrients are also beneficial for bone health. Here they are along with some good food sources:

• Magnesium – About 60% of the magnesium in our bodies is found in our bones. Studies suggest that magnesium may improve bone mineral density, and not getting enough may interfere with our ability to process calcium. Sources:  Green Leafy vegetables such as spinach and kale, potatoes, nuts, seeds and whole grains.  Smaller amounts are found in bananas, broccoli, raisins and shrimp
• Phosphorous -- Phosphorus is a component of every cell in our bodies and supports building bone and other tissue during growth. About 85% of the phosphorus in our bodies is found in our bones. Sources:  milk, yogurt, cheese, peas, meat, eggs and some cereals.
• Boron – may enhance calcium absorption. Sources:  Avocado, nuts, peanut butter, prune juice.
• Protein -- We use protein to build tissue during growth and to repair and replace tissue throughout life. We also need protein to help heal fractures. Sources:  Complete protein comes from animal sources including meat, poultry, fish, eggs, milk, cheese, yogurt. Incomplete protein comes from plant sources including legumes, grains, nuts, seeds and vegetables.
• Potassium -- The role of potassium in bone health relates to the ability of potassium salts to neutralize bone-depleting metabolic acids. Sources:  Milk, yogurt, chicken, turkey, fish, many fruits such as bananas, raisins and cantaloupe, and many vegetables such as celery, carrots, potatoes and tomatoes.

The following vitamins and minerals help certain enzymes and local regulators function properly which in turn helps our bodies form the optimal bone matrix or structure for bone strength. More...

Despite greater awareness of calcium’s fundamental role in bone health and increased use of calcium supplements, new research says Americans still don’t get enough calcium. The study analyzed data from over 9000 Americans who participated in the 2003-2006 National Health and Nutrition Examination Survey (NHANES).  The researchers evaluated both dietary and supplemental sources across adult age groups and compared that with accompanying patterns in energy intake which tends to decline with age.

They found that 51 percent of all individuals over 19 years of age were taking a calcium supplement. The percentage of individuals taking calcium supplements also increased with age. Supplement use rose among men from 34 percent in the 19-30 age group to 54 percent in the 81 and older group.  In women, the percentages rose from 42 percent to 64 percent.

But, while calcium supplement use increases with age, the study reported that “energy intake” or overall food consumption decreases with age and reduces dietary calcium intake. Men's energy intake declined by 35 percent from the 19-30 age group to the 80 and over age group. For women, energy intake declined 28 percent from the youngest to oldest age group. More...

Because our friends at ConsumerLab.com do a great service on behalf of their subscribers and the public to warn consumers about potency and purity -- just two of the many quality issues related to supplements -- we really pay attention when they issue the results of studies, like this latest one that surveyed some 6,000 subscribers about their buying habits.

No surprise, a majority of respondents use multiple supplements, with omega-3 rich fish oil topping the list at 75.7 percent, followed by multivitamins (70.1 percent), vitamin D (56.2 percent), calcium (55.3 percent) and CoQ10 (53 percent).

The biggest surprises among the top 5: Vitamin D supplementation rose by a whopping 52 percent from nearly 37 percent in 2008, while the use of multivitamins fell over that same time from nearly 74 percent. Perhaps, the surge in vitamin D supplementation may be partly explained by the fact that almost 65 percent of seniors (age 75-84) take it.

One more interesting fact we gleaned from the survey: More people are buying their supplements online than they did two years ago by some 14 percent to 46.2 percent, which tells us more of you are feeling comfortable investing the time it takes to do your homework and finding answers to the questions you should be asking every time you consider taking one.

Orlando Sentinel February 1, 2011

San Francisco Chronicle/PRWeb February 1, 2011

Yahoo Health February 4, 2011

Reducing the amount of salt in your daily diet certainly makes a great impact on your health, but what if you really, REALLY like it in your foods? Korean scientists may have found a tasty, healthy alternative in bamboo salts.

Used in Korea to promote better health, bamboo salts were prepared long ago by putting sea salts in bamboo shoots and baking it two to three times with pine tree firewood, although the modern baking process has been lengthened to at least nine times. Researchers compared the culinary effects of bamboo salts baked twice and nine times, respectively, to commercial table salt by preparing meat-based batters with each condiment.

From a chemical standpoint, meat batter made with ordinary table salt scored the lowest of the three substances in terms of color and flavor, very important measures when you're making a gravy from tasty bits of meat.

Conversely, bamboo salts possessed higher pH levels (due to elevated levels of alkali, calcium and potassium), and better viscosity, texture, cooking yield, emulsion stability and water-holding capacity. Perhaps, these results will lead to further research on potential uses for bamboo salts in processed meat products, researchers say.

Meat Science, Vol. 86, No. 4, p. 960-965, December 2010

FoodNavigator.com September 24, 2010

Getting the right amount of vitamin D may be just as vital for the physical health of seniors as it is for children with growing bones, according to a new study that examined connections between the sunshine vitamin and physical functioning.

Researchers studied the health of nearly 2,800 seniors (with a median age of 75) for four years, first by analyzing blood samples for 25-hydroxyvitamin D (this determines if bone weakness or the metabolism of calcium is occurring due to having too little or too much vitamin D). Additionally, scientists measured how 25-hydroxyvitamin D was connected to physical functioning in an array of tests, among them measuring a patient's ability to walk 6 meters, stand up from a sitting position five times and maintain their balance.

No surprise, patients whose bodies had the most 25-hydroxyvitamin D functioned the best. What's more, even as physical functioning declined as the study continued, the most physically vital of patients were those who had the highest levels of vitamin D at the beginning.

Two caveats worth considering. For one, vitamin D consumption was very low among this generally healthy group of seniors (more than 90 percent consumed less than daily recommended amount of vitamin D). Interestingly, a majority of patients took a dietary supplement.

EurekAlert April 25, 2010

NutraIngredients-USA.com April 26, 2010

Evidently, Americans are using supplements rather smartly to help them get the right amount of calcium and vitamin D they need, according to a Journal of Nutrition study that examined how people get these vital minerals in the supplements and foods they eat every day. This study is an important one, in that scientists considered all sources of vitamin D and calcium when reviewing data from the National Health and Nutrition Examination Survey (NHANES).

Babies and toddlers had the highest intakes of vitamin D and calcium overall through the foods they eat. Once those babies grew up to teenagers and adults, however, adequate daily levels of either nutrient among Americans plummeted.

That said, supplement use made a real difference. In one age group -- young adult women ages 19-30 -- supplementation nearly doubled the number of patients who got the right amount of vitamin D every day (41 percent) as compared to those who received it from their diets alone (21 percent). And, supplementation improved the healthy intake of calcium among men in the 51-70 age range by 10 percent, compared to guys who did it on diet alone.

When in doubt, it's a smarter choice to rely on the experts like Harvard University Medical School, not Reader's Digest, for the sake of your health.

Journal of Nutrition, Vol. 140, No. 4, pp. 817-822, April 2010

NutraIngredients-USA.com April 1, 2010