Five Things You Should Really Look for In a Multivitamin

Choosing a quality multivitamin is
easier with a few guidelines

Choosing a multivitamin-mineral supplement can be puzzling. Conflicting messages abound in the marketplace, especially on the Internet. And, as expected, the confusion is not helped by reports from the media that tend to overemphasize observational studies that confirm bias against supplementation. The reality is that the quality of multivitamin-mineral supplements ranges widely.

The highest quality dietary supplements are those designed according to current science and technologies—they use the most stable and efficacious forms of vitamins and minerals, have optimal solubility rates, are third-party tested for potency and shelf life, and provide optimal vitamin-and-mineral dosages that are divided over the course of the day for best absorption.

On the other end of the quality spectrum are the popular “one-a-day” supplements, which claim to provide all that the body needs in a single tablet; they may provide adequate amounts of many nutrients, but severely neglect others. Other supplements use synthetic vitamins when science demonstrates the body’s preference for the natural forms. Finally, some supplement companies claim higher absorption or bioavailability because their nutrients come directly from, or are paired with, “whole foods”; such claims are misleading because they are not presented with data. These vitamins do not actually come from whole foods, but are simply combined with botanicals that may even inhibit absorption.

Far be it for all marketers to paint a clear picture of the science, or for the media to do a little homework before lumping all dietary supplements in the same category of low quality and worthless. The fact is though, that there have been well-designed studies showing clear benefits from taking supplements in forms appropriate and in dosages that assist in meeting dietary recommendations for optimal health. If this weren't true, or if multivitamins were somehow “dangerous”, then why do most medical doctors continue prescribing prenatal multivitamins to women who are expecting?

A proper review and critique of multivitamin-mineral supplements should be based on how well it reflects positions of scientific consensus on dosage, forms, and delivery. A few of the things to look for in a supplement are these:

1. Quality – According to a recent Consumer Labs report, one in three supplements either contained fewer nutrients than promised on the label, provided far more nutrients than claimed, had incorrect labeling of ingredients, or simply failed to disintegrate in the allotted time for proper absorption. If uncertain about whether or not a supplement really provides what it claims to, it’s probably a supplement to avoid. Take a multivitamin-mineral only if it comes from a reputable company that tests label claims through an independent laboratory.
2. Efficacy – It’s well-known that some forms of vitamins or minerals are more stable, or more bioavailable, than others. For example, natural vitamin D3 exhibits greater retention in the body compared to synthetic vitamin D2 (1). Likewise, vitamin E in its natural form of d-alpha tocopherol provides greater activity than its synthetic mixture counterpart, dl-alpha tocopherol, which contains only a small percentage of the natural form (2). Another example is vitamin B12 as cyanocobalamin, which is more stable than other forms of vitamin B12, thus allowing for greater shelf life.
3. Optimal dosages – Multivitamin-mineral supplement makers will often add a mineral such as calcium or an antioxidant such as coenzyme Q10 (CoQ10) to help it sell better in the marketplace, but not in high enough doses to really strengthen bones or support the heart. Such supplements should be avoided in favor of others that actually supply enough of each nutrient to truly be effective. Similarly, should a supplement contain omega-3 fatty acids, it should contain a high enough concentration of both DHA and EPA for heart health. In short, dosages should reflect the latest that science has to offer as recommendations for health and longevity.
4. Solubility – Have you heard of “bed pan bullets”? That’s what doctors used to call tableted multivitamin pills that passed through the body unabsorbed. Science has come a long way to provide technologies for better solubility, but there still are a few multivitamins on the market that don’t disintegrate appropriately enough to be absorbed properly. The standard for a quality multivitamin-mineral tablet is to disintegrate within 60 minutes or less in an acidic solution mimicking the environment in the stomach—even better is if it can disintegrate easily in plain water or rice vinegar.
5. Absorption and bioavailability – Companies make misleading claims when they market their supplements as more highly absorbed or bioavailable because they are from, or combined with, “whole food” or “vegetable components.” For one thing, the source of their vitamins is really not different than anyone else’s, which is obtained through yeast fermentation. The “whole-food” source supplements also seldom meet label claims or stability for shelf life. In addition, they don’t account for anti-nutrient components; for example, a supplement containing leafy green vegetables such as spinach may also contain anti-nutrient compounds called oxalates that inhibit absorption of other minerals in the supplement through chelation (that’s not to say people should avoid eating spinach, but that improved absorption and bioavailability from a spinach supplement is false) (3). There are also supplements on the market (obviously not designed by nutritionists familiar with the science) that completely disregard well-known absorption problems when dosages of minerals such as calcium are too high, or when mineral competitiveness occurs between iron, calcium, zinc, and copper (3 & 4). A quality supplement will use forms of minerals without absorption-inhibiting anti-nutrients and have an appropriate amount of minerals in each tablet to be taken in divided doses over the course of the day.

Before ever venturing out to choose a multivitamin-mineral, each of the five points presented above should be considered by those looking to achieve the greatest value from their supplements. All things considered, our choice is Ageless Essentials Daily Pack, which comes in convenient A.M. and P.M. packets. Over the course of the day, the pack provides optimal dosages of essential vitamins and minerals such as vitamin D3 (2000 IU), calcium (800 mg for men, 900 mg for women), vitamin E as mixed tocopherols and d-alpha tocopheryl succinate (90 IU), and vitamin K2 (80 mcg).

The pack also includes a potent combination of bioactive compounds that support optimal health and longevity. These include patented, lipid-soluble CoQ10 (100 mg) backed by studies showing eight times greater bioavailability, maximum concentrations of ultra-purified DHAand EPA omega-3 fatty acids (600 mg EPA, 440 mg DHA), trans-resveratrol (250 mg), and more.

Add in Product B to the order—Ageless Essentials with Product B—and as clearly displayed on every box, “Imagine adding life to your years with an increased feeling of youth, health and vitality.”

References

1. Food and Nutrition Board. Institute of Medicine. Dietary Reference intakes. Washington, DC: National Academy Press, 2000, pp. 186-283.
2. Heaney R et al. Vitamin D3 is More Potent Than Vitamin D2 in Humans. J Clin Endocrin & Metab. 2011;96(3):E477 doi: 10.1210/jc.2010-2230
3. Gropper SS, Smith JL, Groff JL. Advanced Nutrition and Human Metabolism. Belmont, CA: Thomson Wadsworth, 2009.
4. Hoffman H et al. Zinc-induced copper deficiency. Gastroenterology 1988; 94:508-12.

Why You Should Keep Taking Your Vitamins

A recent article questions the use of supplements,
but research tells another story.

Do recent media reports have you confused about multivitamins?

You can always count on the mass media for a dose of sensationalism—and even scaremongering—when it comes to the topic of dietary supplements use. Unfortunately, some articles are so slanted against dietary supplements that they fail to offer an appropriate perspective of the scientific literature.

The latest example is an article in The Atlantic called “The Vitamin Myth” by Paul Offit. The article clearly cherry-picks unfavorable studies on multivitamins to depict them as dangerous. The author even goes as far as launching an attack on Nobel laureate Linus Pauling by downplaying his scientific contributions and misrepresenting views on vitamin C supplementation. The article was highly circulated and has caused a great deal of confusion surrounding the safety and efficacy of multivitamins.

As you might expect, nutritional scientists have taken issue with the article. Oregon State University’s Linus Pauling Institute (LPI) published an article entitled “Keep Taking Your Vitamins: LPI’s Response to Recent Articles” in which they challenge Offit’s approach. Here’s an excerpt from LPI’s response:

Paul Offit ignores much of the research on vitamins and health. It is easy to select individual studies that support your point of view, and this appears to be the trap that has snared Offit. Linus Pauling extolled the myriad health benefits of vitamin C, many of which have been validated by studies after his death. 

In addition, LPI helped bring some perspective to the subject of supplementation with multivitamins:

While Offit highlights only negative studies on multivitamin/mineral supplements, observational studies have found that many Americans do not get adequate daily amounts of many vitamins and nutritionally essential minerals, which may be remedied by judicious supplementation. For example, the National Health and Nutrition Examination Survey conducted by the National Center for Health Statistics has found that more than 40% of U.S. adults do not meet recommended levels, from usual food intake, of vitamins A, C, D, E and K, magnesium, calcium and potassium (Fulgoni et al. 2011). 

Many studies provide sufficient evidence that the majority of people have suboptimal intake of vitamins and minerals. For example, a 2012 study from the National Institute for Health (NIH) found that, “Those who do not use vitamin supplements had significantly higher prevalence of inadequate vitamin intakes” (1).

The study by NIH that was cited by LPI reported that at least 25 percent of the U.S. population consumed less that the estimated average requirement (EAR) for six vitamins or minerals (2). The results from this study were particularly striking when examining the dietary intake of vitamins D and E, where 80 to 95 percent failed to meet the EAR from diet. What’s more, 60 percent of those who were supplementing still failed to achieve the EAR level.

When you’re trying to decide whether to use multivitamins for your health, a clear picture of the research is of key importance. You cannot rely on the results of cherry-picked studies. For this reason, LPI calls for a “balanced presentation of the role of vitamins, minerals, and other dietary factors in human health.”

References 

1. Bailey RL et al. Examination of vitamin intakes among US adults by dietary supplement use. J Acad Nutr Diet. 2012;112:657-663.
2. Fulgoni VL 3rd et al. Foods, fortificants, and supplements: Where do Americans get their nutrients? J Nutr 2011;141:1847-54.

Work Wednesday!

More Proof You Can’t Out-Exercise a Bad Diet

Diet may play a bigger role than
exercise in weight loss, says new study.

Know someone who works out often, but can’t seem to lose any weight? Many Americans are having the same problem: a new study from the University of Washington has found that while more people are exercising, the rate of obesity is climbing too.

The findings imply that many people are ramping up their exercise routine with hopes of dropping weight quickly; only they’re finding out that weight loss is more about what you put in your mouth rather than the time you put in at the gym.

“Americans are not doing enough to control what they eat,” said the study’s senior author Ali Mokdad in a press release. “They still consume more energy than they burn off through exercise.”

The nine-year study included data from two U.S. health surveys and found that, from 2001 to 2009, the amount of adults who met recommendations for physical activity increased in most U.S. counties. Those recommendations are 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week.

People exercising more is always a good thing, since exercise boosts health in multiple ways—keeping bones and muscles strong, supporting brain function, revving up energy levels, and reducing overall risk of chronic disease. But on the other hand, the corresponding rise in obesity raises concerns.

Unfortunately, the fact is that physical activity can rarely compensate for overeating a poor diet. Consider that an average 150-pound person would have to run more than 5 miles just to work off the calories found in a fast food milk shake or a quarter pounder (~600 kcals). Exercising off excess calories daily is not always easy when you are continuously tempted by high-calorie foods.

Sticking with a weight-loss or weight-maintenance program is easier with Isagenix products. The company provides clinically supported nutritional products and systems along with program guides that offer an easy and efficient way to get thinner, or maintain that thin, without risking your nutritional needs.

When compared against a doctor-prescribed heart-healthy diet, a clinical research study (see detailshere) found that the Isagenix system resulted in more weight loss, more fat loss–including twice as much loss of deadly visceral fat–and more improvements to overall health markers. The subjects on the Isagenix system also reported better compliance and more predictable weight loss. Not to mention, they didn’t want to stop taking the IsaLean Shakes.

Exercise should always be encouraged; however, Isagenix exists to help people get their diet under control and keep it that way, which is the larger part of the equation for weight control. With delicious products based on the latest findings in nutritional science and systems that are clinically studied and easy to follow, what Isagenix offers is perfectly primed to help reverse the trend of increasing waistlines—exercise included or not.

Reference: Dwyer-Lindgren L, Freedman G, Engell RE et al. Prevalence of physical activity and obesity in US counties, 2001–2011: a road map for action. Popul Health Metr 2013;11:7.

Does Obesity Equate to Diseased?

AMA defines obesity as a disease, but can you be
“fat and fit”?

Are all obese people unhealthy or ill? While your initial answer may be “yes”, some research does not agree. The idea that a person with a body mass index (BMI) indicating obesity (>30) could be healthier than someone with a normal BMI seems unfounded. This trialed theory of “fat fit” has recently come into light as a medical council agreed to define obesity as a disease rather than a risk factor.

According to a press release, health professionals who attended the annual American Medical Association (AMA) meeting voted almost unanimously to “recognize obesity as a disease state with multiple pathophysiology aspects requiring a range of interventions to advance obesity treatment and intervention.”

While this decision has no legal authority, medical policy and health regulations are commonly established based on the policy stances of the AMA. The hope of defining obesity as a disease is that the endorsement will lead to greater investments and even insurance coverage for someone who is suffering from the ailments of obesity.

With one-third of the US population falling into the obese category, it is at the top of the list of health concerns. However, there is some opposition to the AMA’s decision.

Many health experts argue that the use of BMI is an imperfect measure. Because BMI determines obesity based on height and weight, it neglects body composition. For example, an athlete with a large amount of muscle mass could be classified as obese based on their BMI. In fact, some research has shown that people considered obese can be otherwise fit and healthy.

A major contributor to this “fat fit” theory is data collected from a prospective Aerobic Center Longitudinal Study (1, 2). This study included more than 80,000 participants over a 35-year period. Methods involved anthropometric measurements, lab work, and treadmill maximal testing to determine cardiorespiratory fitness (CRF). The results were surprising—the greatest decline in the mortality rate was related to fitness rather than fatness. In other words, a lean but unfit person was at greatest risk of dying than someone who was obese yet had good CRF.

Another study, the Lipid Research Clinics Study, involved more than 5,000 participants and showed that while fitness did contribute to lowering all-cause mortality risk, it could not completely reverse the increased risk of mortality from increased body fat (3).

Critics of the AMA’s decision to label obesity as a disease also worry about increased health care costs without significantly improving patient outcomes. While obesity is a serious health condition, many believe that it is the result of behavioral habits such as overindulging at meals and living a sedentary lifestyle. Because it can result from personal choices, some believe it should not be classified as a disease.

Nevertheless, the AMA’s decision reemphasizes the urgency in finding a solution to the obesity epidemic and may be the kick that we need to take action.

Reference:

1. Blair SN, Kohl HW, 3rd, Paffenbarger RS, Clark DG, Cooper KH, Gibbons LW.: Physical fitness and all-cause mortality: a prospective study of healthy men and women. JAMA 1989; 262: 2395– 2401.
2. Lee CD, Jackson AS, Blair SN.: US weight guidelines: is it also important to consider cardiorespiratory fitness? Int J Obes Relat Metab Disord 1998; 22: S2– S7.
3. Stevens J, Cai J, Evenson KR, Thomas R.: Fitness and fatness as predictors of mortality from all causes and from cardiovascular disease in men and women in the Lipid Research Clinics Study.Am J Epidemiol 2002; 156: 832– 841.

Tips for Your Best Cleanse Day Ever

By incorporating these tips, you are sure to have a
successful Cleanse Day.

Cleanse Days may not always be easy, but sticking to your Cleanse Days “guns” (habits) will help you to glide right through and be on your way to optimal fat and weight loss, not to mention health. Whether cleansing with an Isagenix system is already second nature to you or you’re starting your first cleanse, there’s a few tips—seven in all—to remember for success:

1.) Follow a schedule. During a Cleanse Day, temptations to slip-up can be overwhelming. Whether it’s your co-workers convincing you to go to the Chinese buffet for lunch or the fast food joint calling your name on the way home, it can be easy to stray from your Cleanse Day commitment.

The best way to avoid these temptations is to set a schedule. (See Page 4 of the 30-Day Cleansing and Fat Burning System guide for an example.) It should outline your plan for the entire day including when to drink Cleanse for Life, take Natural Accelerator, and enjoy Isagenix Snacks! or an IsaDelight. You can also schedule in time throughout the day to drink water and when you plan to go to bed since they are both important parts of cleansing. (More on this below.) The best part is you can tailor the plan to your personal lifestyle; just remember the recommendation to drink four ounces or two scoops of Cleanse for Life four times during Deep Cleansing Days.

2.) Personalize your routine. If you enjoy having your Cleanse for Life drink warm (like a tea) in the morning, but want to add ice to make a slushy in the afternoon, go for it. Maybe you feel most satisfied by having two Isagenix Snacks! with your Cleanse for Life or saving an IsaDelight to curb an afternoon craving. Personalization is key and by taking control over your Cleanse Day, you’ll be more likely to stick with the plan.

3.) Get sleep. Because you are consuming fewer calories on a Cleanse Day, it’s possible to feel tired come late afternoon. Your body may not be able to perform at the same level as Shake Days, so take it easy if you need to and maybe head to bed early.

Sleep is not only a time for your body to rest, but also a time to rebuild and restore. In fact, not getting enough quality sleep can actually cause your fat cells to become “too tired” and become less efficient at using energy. This can lead to a whole host of health complications including obesity. Instead, give your body the rest it needs to truly benefit from cleansing and get some shut-eye.

4.) Use your tools. You don’t have to feel deprived on a Cleanse Day. Isagenix has a plethora of tools including Isagenix Snacks!, IsaDelights, e+ Natural Energy Shot, and Ionix Supreme—all of which can give you the extra boost you need to make it through the day.

If you find yourself hitting a wall in the middle of a Cleanse Day, e+ Natural Energy Shot may be the answer. With naturally sourced caffeine from green tea and yerba mate, e+ provides the safe and healthy energy boost you need. It has even been tested in a pilot trial showing that it supports weight loss when included in an Isagenix Cleansing and Fat Burning system.

5.) Drink water throughout the day. Our thirst mechanisms are very tricky. Sometimes we can feel hungry when we’re actually thirsty. In fact, studies have shown that drinking water instead of reaching for food when a craving comes along can actually help with weight loss. Keeping the body hydrated also helps it function optimally, especially when it comes to flushing out impurities. Shoot for 8 to 10 glass of water not only on Cleanse Days, but every day.

6.) Engage in light exercise. Although high-intensity exercise is not recommended on Cleanse Days (See To Exercise or Not to Exercise on Cleanse Days?), engaging in light physical activity such as walking or yoga may have some fat burning benefits. These low-intensity forms of exercise are less likely to induce high amounts of stress on the body and can increase calorie expenditure.

Additionally, these activities can act as distractions from eating and can even provide motivation to stick with your Cleanse Day schedule. Just remember to listen to your body and keep activity light.

4.) Have an IsaLean shake for your first meal after a Cleanse Day. After giving your body time to rest and detoxify, it craves balanced nutrition, especially the high-quality protein found in IsaLean Shakes. Together, Cleanse Days and Shakes Days help fuel fat loss while maintaining muscle mass—a sure-fire way to not only lose weight, but to also maintain weight loss.

The most important thing to remember is that there are many ways to be successful on Cleanse Days—it just takes finding the ways and habits that work for you.  Take ownership of your Cleanse Day, personalize it to your needs and body, and the motivation and commitment will come effortlessly. Before you know it, weight loss goals will be all but a memory, and you’ll be happily maintaining your weight and health.

  

Reference: Dennis et al. Water consumption increases weight loss during hypocaloric diet intervention in middle-aged and older adults. Obesity. 2010; 18(2):300-307. doi 10.1038/oby.2009.235

This entry was posted in Cleansing, Weight Management and tagged Cleanse for Life, cleansing, successful cleanse, tips byIsagenix Nutritional Sciences. Bookmark the permalink.