- Most fish oil supplements make unsupported heart health claims, finds new study. Here’s why experts say most people can skip them. Yahoo Life
- Study Finds Fish Oil Supplements May Overpromise Health Benefits Healthline
- Recent JAMA study evaluating health claims on fish oil supplements criticizing use of structure/function claims for lack of efficacy Nutritional Outlook
- Do fish-oil supplements really help heart health? – study The Jerusalem Post
- Do Fish Oil Supplements Really Boost Your Health? U.S. News & World Report
- View Full Coverage on Google News
Tag Archives: supplements
Could Vitamin D Supplements Lower Your Risk of Skin Cancer?
Melanoma is a type of skin cancer that occurs when pigment-producing cells become malignant. It is a particularly dangerous form of skin cancer because it can spread to other parts of the body if not detected and treated early.
A study conducted by the University of Eastern Finland and Kuopio University Hospital found that fewer cases of melanoma were observed among regular users of vitamin D supplements. Experienced dermatologists also estimated that those taking vitamin D supplements regularly had a significantly lower skin cancer risk. The study, published in Melanoma Research, involved nearly 500 individuals at elevated risk for skin cancer and showed that those who took vitamin D supplements regularly had a reduced incidence of melanoma compared to non-users.
Vitamin D is vital for the proper functioning of the human body and may be implicated in various diseases. There has been extensive research on the relationship between vitamin D and skin cancers, with a focus on calcidiol, a metabolite of vitamin D, and its correlation with skin cancers. Previous studies have centered around examining serum levels of calcidiol and its link to skin cancers.
Findings from these studies have been inconclusive and even contradictory at times, as serum calcidiol levels have been associated with both a slightly higher and a slightly lower risk of different skin cancers. This may, in part, be explained by the fact that serum calcidiol analyses do not provide information on the metabolism of vitamin D in the human skin, which can express enzymes that generate biologically active vitamin D metabolites or inactivate them.
The new study, conducted under the North Savo Skin Cancer Programme, took a different approach: 498 adult patients estimated to have an increased risk of a skin cancer, such as basal cell carcinoma, squamous cell carcinoma, or melanoma, were recruited at the dermatological outpatient clinic of Kuopio University Hospital. Experienced dermatologists at the University of Eastern Finland carefully analyzed the patients’ background information and medical history and examined their skin.
The dermatologists also classified the patients into different skin cancer risk classes, namely low risk, moderate risk, and high risk. Based on their use of oral vitamin D supplements, the patients were divided into three groups: non-users, occasional users, and regular users. Serum calcidiol levels were analyzed in half of the patients and found to correspond to their self-reported use of vitamin D.
A key finding of the study is that there were considerably fewer cases of melanoma among regular users of vitamin D than among non-users and that the skin cancer risk classification of regular users was considerably better than non-users. Logistic regression analysis showed that the risk for melanoma among regular users was considerably reduced, more than halved, compared to non-users.
The findings suggest that even occasional users of vitamin D may have a lower risk for melanoma than non-users. However, there was no statistically significant association between the use of vitamin D and the severity of photoaging, facial photoaging, actinic keratoses, nevus count, basal cell carcinoma, and squamous cell carcinoma. Serum calcidiol levels were not significantly associated with these skin changes, either. Since the research design was cross-sectional, the researchers were unable to demonstrate a causal relationship.
Other relatively recent studies, too, have provided evidence of the benefits of vitamin D in melanoma, such as the association of vitamin D with less aggressive melanoma.
“These earlier studies back our new findings from the North Savo region here in Finland. However, the question about the optimal dose of oral vitamin D in order to for it to have beneficial effects remains to be answered. Until we know more, national intake recommendations should be followed,” Professor of Dermatology and Allergology Ilkka Harvima of the University of Eastern Finland notes.
Researchers at the University of Eastern Finland and Kuopio University Hospital have previously reported (BMC Cancer 2021) that the melanoma mortality rate in North Savo is relatively high in relation to its incidence.
“For this reason, too, it is worth paying attention to the sufficient intake of vitamin D in the population in this region,” Harvima concludes.
Reference: “Regular use of vitamin D supplement is associated with fewer melanoma cases compared to non-use: a cross-sectional study in 498 adult subjects at risk of skin cancers” by Emilia Kanasuo, Hanna Siiskonen, Salla Haimakainen, Jenni Komulainen and Ilkka T. Harvima, 14 November 2022, Melanoma Research.
DOI: 10.1097/CMR.0000000000000870
5 Supplements That Are “Worthless,” Say Physicians
Millions of people turn to supplements to help with a variety of things like weight loss, hair growth, acne, strong nails, overall health and more. But whether we should take them is a different story. While there are some benefits, there’s also great risk, according to medical and health experts. Kellie K. Middleton, MD/MPH, an Atlanta-based Orthopaedic Surgeon says, “As a physician, I have extensive experience in health, fitness, and wellness. Before taking any supplement, it is essential to research the supplement and discuss its use with your physician. Supplements can be beneficial when used appropriately. However, some supplements may not be worth the money or risk taking them due to potential side effects or lack of evidence for their efficacy.”
Supplements are a massive business and IBIS World reports, “The market size, measured by revenue, of the Vitamin & Supplement Manufacturing industry is $39.8bn in 2023.” Although the market is booming, not everyone is impressed with supplements and warns about dangerous risks. “Unfortunately, my industry is full of trainers who sell supplements that our clients don’t need,” Grace Albin, an ACE-certified fitness instructor reveals to us. “Not only are these financially wasteful, some could do more harm than good. Various supplement makers contact me every week, offering high commissions for me to engage in aggressive sales tactics. But I will never recommend my followers to buy these products.”
Albin emphasizes, “You should only take supplements if you have a deficiency of that specific vitamin or mineral. And if you can’t resolve that deficiency through eating foods rich in the missing nutrient. Everybody should have an annual physical where their physician reviews blood work and informs them which levels are too high or low. A few years ago, mine showed I was low on D3 and iron, so those are the only two I take.” Eat This, Not That! Health spoke with experts who share what to know about supplements before taking them and which ones to avoid.
Dr. Tomi Mitchell, a Board-Certified Family Physician with Holistic Wellness Strategies says, “Before diving into the world of vitamins and supplements, one must understand one’s specific needs and research various available options. Before taking any vitamin, people should be aware of the potential side effects and consult their doctor or pharmacist if they have any doubts or questions. Additionally, consider timing – for instance, some vitamins may need to be taken with food to maximize absorption.
Furthermore, although many vitamins are available over-the-counter, there are cases where a prescription is required for specific vitamins for optimal benefit. It is important to consider careful dosage amounts – taking too much of a particular vitamin could lead to adverse effects on the body rather than its intended benefits. Understanding one’s health goals and individual situation before collecting a stash of vitamins is vital.”
Dr. Mitchell states, “With so many vitamins and supplements available today, it can be challenging to decide which ones are worth spending money on and which are not. But due to many factors, such as improper production or storage, some purported health-providing vitamins may not benefit your body. Many vitamins, particularly ones from an unknown source sold in convenience stores or gas stations, lack the potency necessary for good long-term health benefits, making them a waste of money.
Additionally, some vitamins occur naturally in almost any balanced diet, rendering them unnecessary purchases for those who already eat a lot of fresh produce and protein. Therefore, it’s essential for anyone purchasing vitamins or supplements to know how they may be cutting corners with their product and how you can avoid this by seeking out trusted brands.”
Dr. Middleton says, “One supplement that may not be worth taking is Garcinia cambogia extract. This supplement has been touted as a weight loss aid and appetite suppressant, but there is little evidence to support these claims. Garcinia cambogia extract can cause adverse side effects such as nausea, digestive upset, and even liver damage in some cases. It may not be worth the money or the potential risk of taking this supplement.
The National Center for Complementary and Health Integration says, “Several studies have investigated the effect of garcinia cambogia on weight loss in people. Less research has been done on other uses of garcinia cambogia. Several dozen cases of liver toxicity have been reported in people who were taking products labeled as containing garcinia cambogia. A 2020 review of 11 short-term studies in people did not find significant effects of garcinia cambogia products on weight loss. Cases of liver damage associated with the use of garcinia cambogia products have been reported. This problem appears to be uncommon, but some cases were severe. Most of the reported cases involved products labeled as containing a combination of ingredients, but some involved products labeled as containing only garcinia cambogia.”
Dr. Middleton explains, “Another supplement that may not be worth taking is Kava. This supplement has been used traditionally to reduce anxiety and stress and improve sleep quality. Studies have shown that the long-term use of this herb can cause liver damage. It can interact with many common medications and increase their side effects. Given the potential for severe adverse reactions, taking this supplement may not be worth the money.”
UCLA Health says, “Kava has been banned in the United Kingdom and within Europe due to liver toxicity. More than 100 cases of liver toxicity related to the use of kava have been identified, some leading to liver transplant and some leading to death. There are many reasons for liver damage. For one, kava depletes glutathione, a chief antioxidant, within the liver. It also inhibits enzymes involved in the metabolism of many drugs. Many of the cases of liver toxicity were seen in people who had prior liver disease or used alcohol in addition to kava.”
Dr. Middleton says, “The next supplement that may not be worth taking is Yohimbe. This supplement has been touted as a sexual enhancer. Studies have shown that it can cause adverse side effects such as increased heart rate and blood pressure, anxiety, and even seizures in some cases. The potential risks may outweigh any benefits of taking this supplement, and it may not be worth the money or trouble.”
The National Center for Complementary and Health Integration says, “There is very little research in people on the effects of yohimbe as a dietary supplement. But studies have documented the risks of taking it. Yohimbe has been associated with heart attacks and seizures. Because of inaccurate labeling and potential for serious side effects, yohimbe supplements have been restricted or banned in many countries. Yohimbe caused stomach problems, tachycardia (a rapid heartbeat), anxiety, and high blood pressure, according to a study comparing calls about yohimbe and other substances made to the California Poison Control System between 2000 and 2006. People calling about yohimbe were generally more likely to need medical care than other callers. Most yohimbe products don’t say how much yohimbine they contain. The amount may vary a lot among products, according to a 2015 analysis of 49 brands of supplements labeled as containing yohimbe or yohimbine for sale in the United States. Some of the yohimbine was either synthetic or from highly processed plant extract. Most of the supplements did not provide information about known side effects.”
Albin shares, “Multivitamins contain dozens of vitamins and minerals, although virtually nobody needs even a fraction of that many. In the case of vitamins, they are generally water-soluble. That means your body will simply urinate the ones you don’t need, and you wasted money. For the minerals, many of them cause constipation in addition to the financial waste.”
John Hopkins Medicine says researchers studying the benefits of multivitamins found, “multivitamins don’t reduce the risk for heart disease, cancer, cognitive decline (such as memory loss and slowed-down thinking) or an early death. They also noted that in prior studies, vitamin E and beta-carotene supplements appear to be harmful, especially at high doses.” Larry Appel, M.D., director of the Johns Hopkins Welch Center for Prevention, Epidemiology and Clinical Research says in John Hopkins article about multivitamins, “Pills are not a shortcut to better health and the prevention of chronic diseases. Other nutrition recommendations have much stronger evidence of benefits—eating a healthy diet, maintaining a healthy weight, and reducing the amount of saturated fat, trans fat, sodium and sugar you eat.”
Should You Take Vitamin D Supplements?
Half of all postmenopausal women will have an osteoporosis-related fracture in their lifetime. Hip fractures are common in the elderly and have serious consequences. More than 300,000 people are hospitalized every year in the US for hip fractures. When untreated, the one-year mortality is 70%; with surgery, the one-year mortality is 21%. Patients may never return to their pre-fracture level of activity and may not even regain the ability to walk. The US Preventive Services Task Force (USPSTF) recommends screening women age 50-64 and younger women at high risk, but their strategy has been tested and found to be little better than chance.
Vitamin D supplements are among the most popular supplements on the market.
A typical pro-vitamin D website, LifeExtension.com, tells us:
Most people can benefit from taking vitamin D. Since it’s unlikely that you’re getting enough vitamin D from the sun and from diet, vitamin D supplements are going to be a good idea for many individuals… Approximately 42% of Americans have vitamin D deficiency.
They acknowledge that experts disagree on what constitutes a normal vitamin D level. Commonly accepted categories are:
- Deficiency: < 20 ng/mL
- Insufficiency: 20-30 ng/mL
- Sufficiency: > 30 ng/mL
- But they warn that “normal” may not be optimal. Some authorities define optimal levels as 40-60 ng/ mL. They go a step further and recommend aiming for 50-80 ng/mL. They suggest having your vitamin D level tested repeatedly along with your routine blood tests for total blood count and lipid profile.
The USPSTF used to recommend vitamin D and calcium supplements to prevent falls in community-dwelling adults aged 65 years or older who are at increased risk for falls.
Having read information like this, I was worried because I am seldom exposed to the sun and I don’t drink milk. For many years I took a calcium and vitamin D pill prescribed by my doctor. At one point I asked my doctor if I could stop taking it and she said it was probably best to continue.
I thought it was protecting me from hip fractures, but recent research says otherwise. There is a lot of research suggesting associations of low vitamin D levels with mortality, ADHD, depression, cognitive impairment, schizophrenia, diabetes, and some infectious diseases; but the evidence is mixed, often flawed, and low quality. Increasing low vitamin D levels with supplements may not be effective for reversing these conditions. The evidence is summarized in the Wikipedia article on vitamin D.
The VITAL trial was a large placebo-controlled study designed to address the cardiovascular and cancer benefits of omega-3 fatty acids and vitamin D for healthy adults. It found that vitamin D supplements don’t protect against developing cancer or cardiovascular disease, falls, cognitive decline, migraines, stroke, macular degeneration, or joint pain—nor do they reduce body weight or BMI. In an ancillary study published in the New England Journal of Medicine the authors found no difference in the incidence of fractures between those taking vitamin D and those taking placebo. An accompanying editorial by two MDs, Steven Cummings and Clifford Rosen, was titled “A Decisive Verdict on Vitamin D Supplementation.”
They found
no substantial between-group differences in fracture incidence among participants who were at high fracture risk (i.e., those taking osteoporosis medications [1240 participants] or with a history of fragility fractures [2578 participants].
And when the blood levels of vitamin D were stratified, even those with levels below 20 ng/mL did not benefit from supplements. There was also no benefit for levels below 12 ng/mL, but the number of people in this group was small, so doubt remains.
Complications: there were no substantial differences in the incidence of hypercalcemia and kidney stones between the vitamin D and placebo groups.
In the light of the VITAL study and other recent research, the editorialists concluded that
Providers should stop screening for 25-hydroxyvitamin D levels or recommending vitamin D supplements, and people should stop taking vitamin D supplements to prevent major diseases or extend life.
They said the terms “deficiency” and “insufficiency” should be reconsidered. And of course, the “sufficient” level of vitamin D has yet to be determined.
They did point out that some uncertainties remained. Blood tests might be useful for some patients who might have severe deficiency, such as people living in residential settings with no sun exposure, patients with malabsorption, or those receiving treatments for osteoporosis that might cause hypocalcemia and may benefit from vitamin D.
I decided to stop taking the calcium/vitamin D pills, and this new information confirms that it was a good decision.
Two supplements shown to lower dangerously high cholesterol levels
Eating fatty foods, for example, can increase the amount of low-density lipoprotein (LDL) cholesterol. Considered to be “bad” for you, LDL cholesterol settles inside of the arteries, narrowing the passageway of blood. Combined with other fatty material in the blood, LDL cholesterol can stick to the artery walls; when a rupture occurs, a person’s life could be on the line.
To elaborate, if a plaque of fatty material cracks from the artery wall, a blood clot will form to heal the injured artery.
If the blood clot blocks the blood supply to the brain, then a stroke occurs; if blood supply to the heart is prevented, a heart attack ensues.
While a healthy diet and exercise are key components of lowering cholesterol levels, could supplements help too?
According to research, omega-3 supplements could help reduce triglycerides and inflammation, thereby reducing a person’s cardiovascular risk.
READ MORE: ‘Foul-smelling’ urine can signal four common health conditions
What are triglycerides?
Heart UK, the cholesterol charity, explains that triglycerides are a type of blood fat.
“They are our main source of energy and are essential for good health,” the charity says.
“But if you have too much in your blood, this can raise the risk of heart disease.”
Triglycerides are a combination of saturated fats and unsaturated fats, and glycerol – a form of glucose (sugar).
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These blood fats are created by the liver and are gained from our diet.
Foods that contain triglycerides include: meat, dairy, cooking oils and fats.
A cholesterol test can reveal your triglyceride levels; people are advised to aim for a non-fasting triglyceride level below 2.3mmol/L.
“If your doctor has asked you to fast for a test (usually for 10-14 hours) then your triglyceride level should be below 1.7mmol/L,” Heart UK adds.
READ MORE: Man, 44, suffered hematemesis prior to fatty liver disease diagnosis
Before taking any supplements to lower cholesterol, it is advisable to speak to your doctor.
Extremely high cholesterol can be treated with prescribed statins, but lifestyle changes are highly recommended.
To lower cholesterol levels, the NHS suggests eating more oily fish, such as mackerel and salmon, and fruits.
It’s also advisable to replace cakes and biscuits, for example, with nuts and seeds.
Doctors Say You Shouldn’t Waste Your Money On This One Type Of Vitamin–It’s Practically Useless!
While it’s important to get as many nutrients as possible into your daily diet, we’re all bound to run into gaps and deficiencies sometimes. That’s where supplements come in. Supplements are a fantastic way to ensure your body is getting everything it needs to function properly and stay as healthy as possible. However, it’s important to note that not all supplements are created equally. In fact, there’s one kind of vitamin that experts say you should skip altogether. Believe it or not, it’s a multivitamin—especially the gummy kind.
To get down to the bottom of things and learn exactly why you may want to consider leaving those One-A-Days on the shelf next time you’re at the pharmacy, we spoke to holistic physician Sony Sherpa, MD. She told us that multivitamins typically don’t offer enough nutrients to make a difference, and gummy varieties are difficult for your body to absorb properly. Learn more below!
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Gummy multivitamins
For those of us who are always looking for shortcuts, gummy vitamins seem like the perfect solution to supplements. They’re supposed to give us all the vitamins and minerals we need—and they taste so good, we’d eat them like candy if we could. However, dear reader, we’re sad to tell you that many health experts agree on one thing about these delicious supplements: they’re virtually useless when it comes to health benefits. That’s right: neither multivitamins nor gummy vitamins are the most effective way to get your nutrients. When combined, they’re pretty much a waste of money for a few reasons. We’ll dive into exactly why below.
Downsides of multivitamins
While a multivitamin may sound like a great way to meet your daily quota for all of the important vitamins and nutrients your body needs to thrive, Dr. Sherpa warns that this isn’t necessarily the case. If you think it sounds too good to be true, you’re probably right. This is because this variety of supplement offers a small portion of the vitamins you need.
“Essentially, the vitamin contents of multivitamin tablets are greatly reduced because these supplements are manufactured in very large quantities,” Dr. Sherpa explains. “This allows for the inclusion of a small amount of each vitamin, rather than producing tablets with larger concentrations of only one or two vitamins. Consequently, multivitamins often do not contain nearly enough of any given vitamin to have a noticeable effect on our health.” So while you may feel like you’re providing your body with ample fuel, you might be hardly giving it anything useful at all.
Downsides of gummy vitamins
If multivitamins are somewhat useless on their own, they’re even less worth your money when they come in gummy form. As fun (and tasty) as gummy vitamins can be, Dr. Sherpa says they likely won’t do your health much good due to the fact that they offer low amounts of the vitamins you need.
“One major factor is that these types of vitamins typically contain lower quantities of vitamins and minerals since they are designed for children or young adults who typically require smaller doses of these nutrients ,” she explains.
But it isn’t just the low vitamin content of these supplements that makes them a poor choice. Dr. Sherpa says they’re also difficult for your body to absorb, thanks to all that sugar that makes them taste so good: “Gummy vitamins often have poor absorption rates due to their high sugar content, which can interfere with the body’s ability to absorb and utilize these nutrients. As a result, gummy vitamins may not be as effective at meeting our vitamin and mineral needs as other supplements,” she tells us. Say it ain’t so! Guess it’s time to invest in some big girl supplements and say goodbye to our candy-flavored fantasies.
READ MORE:
3 Supplements Every Woman Over 40 Should Be Taking For A Longer Life, According To Doctors
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What is the best way to get vitamins?
So, if multivitamins and gummy vitamins aren’t all they’re cracked up to be, how should you get your daily dose of vitamins and minerals? Unfortunately there’s no easy shortcut. Dr. Sherpa says the most effective way to get nutrients is always straight from the food you eat. “The best way to ensure that we get the proper amount of vitamins and minerals is to focus on a healthy, well balanced diet that includes plenty of fruits, vegetables, lean protein, and whole grains,” she notes.
However, this doesn’t mean that all supplements are a waste of money. If you find you’re missing certain vitamins and minerals from your diet, the right one can really come in handy—just don’t rely on them for everything. “Supplements are there to fill any gaps in our diet and help us to stay healthy, but they should not be the sole source of these nutrients,” Dr. Sherpa explains.
As far as the best way to ensure your body is absorbing all the beneficial nutrients you provide it with, she offers some advice: “Along with a healthy diet, it is also important to exercise regularly and avoid smoking and excessive alcohol consumption, as these behaviors can interfere with our ability to absorb and utilize vitamins and minerals. Taking care of your body is a life-long effort, and making good choices about nutrition is a crucial part of that process,” she concludes. Noted!
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Why People Who Are Deficient Of This Mineral Struggle To Lose Weight
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6 Popular Supplements Don’t Lower ‘Bad’ Cholesterol, Study Finds
About 94 million U.S. adults have cholesterol levels higher than normal laboratory values, yet only a little more than half of these individuals use pharmacological approaches to treat it. A new study found that six popular supplements didn’t lower “bad” cholesterol levels or improve cardiovascular health, but statin medications did.
The study, presented at the American Heart Association’s Scientific Sessions and published in the Journal of the American College of Cardiology, sheds light on the effectiveness of statin drugs in lowering LDL cholesterol versus supplements. It was conducted at the Cleveland Clinic and funded by AstraZeneca, which makes the statin that was used in the study.
The trial followed 190 adults between the ages of 40 to 75 with no history of cardiovascular disease for 28 days. Individuals were randomized into groups and given either a low-dose statin medication (5mg of rosuvastatin daily), placebo or supplement. The supplements included fish oil, cinnamon, garlic, turmeric, plant sterols or red yeast rice. At the end of the trial, researchers assessed the percentage change in LDL cholesterol from baseline. Researchers found that the statin drug reduced LDL cholesterol by more (a 37.9% decrease in LDL cholesterol and a 24% decrease in total cholesterol) than all the supplements and the placebo.
In fact, none of the supplements showed any significant reductions in LDL cholesterol compared to the placebo and each supplement. As an added benefit, the statin drug was also found to reduce triglycerides (a marker of fat in the blood) and total cholesterol.
Dr. Luke Laffin was the lead author on the trial and is a cardiologist and co-director for the Center for Blood Pressure Disorders at Cleveland Clinic. Laffin said that the popularity of supplements among his patients as a motivating factor in conducting the study. He explained that “we see our patients taking all the tested supplements for ‘heart health’ or ‘cholesterol management’ — and that’s why we chose to evaluate them in the study.” Laffin said the most common that he sees in clinical practice are fish oil, red yeast rice, turmeric, and garlic.
There were several limitations to the trial. For example, the duration of the intervention was only 28 days in length. Although this time frame falls within the timeline of assessing the impact of statins based on the 2018 American College of Cardiology and American Heart Association guidelines, more studies may be needed to determine more long-term results. “We cannot definitively say that supplements would not have an impact if taken for longer,” Laffin said.
Dr. Paul Jurgens, preventative cardiologist at South Denver Cardiology Associates in Littleton, Colorado, was not involved with the study but is familiar with the findings. Jurgens said he was not surprised by the results, noting that “there have been some studies in the past looking at red yeast rice and garlic. These studies have not shown significant reductions in LDL cholesterol which is a major risk factor for heart attack and stroke.”
What to know about supplements and cardiovascular health
While supplements have often received mixed data in terms of effectiveness for lowering lipids, other studies have demonstrated potential benefits to other cardiac risk factors. A 2022 study, for example, showed that fish oil supplementation might help lower blood pressure. A study in the Journal of the American Medical Association found that folic acid and B12 supplementation may reduce the risk of heart attack and stroke.
Despite some positive data, the supplement industry remains unregulated, and consumers may need professional guidance in identifying which options are high quality, appropriate, and without added risk.
Laffin cautioned that patients need to assess the risk of treating high cholesterol with supplements. “One potential risk of supplements is that patients are not addressing a known cardiovascular risk factor — high cholesterol. Another risk of supplements is drug to drug interactions. We often do not know what is in these products, and they can interact with medications taken for any number of medical conditions,” he explained.
Lifestyle changes and, for some, medication play a role in lowering cholesterol
Lifestyle approaches, such as diet, exercise, and stress management, have also been cited as contributing factors in lowering and managing high cholesterol. Studies have shown that specific dietary patterns, such as the Nordic diet, may also help reduce cholesterol. Particular foods such as avocados, walnuts, and soy have also been implicated in reductions and incorporation of physical activity, and relaxation techniques such as yoga may also play a role.
Laffin explained that lifestyle changes “clearly play a role and can help not only with cholesterol reduction but reducing overall cardiovascular risk.” He also pointed out that genetics play a role as well, stating that a “large contribution to cholesterol levels are genetically mediated so certain individuals even with great lifestyle habits also need cholesterol-lowering medications.”
Jurgens agreed that lifestyle intervention is a key factor in management, stating, “For all of my patients, regardless of where they are in their heart health, I always recommend a combination of dietary interventions and physical activity.” He also frequently uses statins in his practice as well, explaining that, for his patients, he “calculates a unique and personalized risk assessment and then potentially recommends statins from there.”
Laffin explained that “cholesterol management is not one thing or another but rather a combination of factors. “An important point to remember is that it’s not a question of medications or lifestyle — the two go hand in hand. As I say to my patients, cardiovascular risk reduction takes a three-pronged approach: nutrition, exercise, and in certain cases, medications.”
Some studies have shown statin medication has benefits beyond improving cholesterol levels. A 2002 study showed that statin drugs might help reduce the risk of depression, and a 2022 analysis showed that they might even plan a role in preventing cancer cell metastasis. Statins have even been cited to positively impact the severity of COVID-19.
A 2018 review examining the treatment of cardiovascular disease found that diets heavy in plant-based foods, which provide a natural source of vitamins and minerals, should be reinforced as a treatment over the supplemental form. This advice aligns with the current trial’s findings: Eat more plants, move, and, if necessary, consider discussing stains with your physician. There is no one size fits all approach to health. Working with your physician on sustainable approaches that lead you towards a path of happiness, health, and longevity is perhaps the first step to better cholesterol levels.
Editor’s note: The author is a registered dietitian who works at the Cleveland Clinic, but had no role in the study.
This article was originally published on TODAY.com
Don’t bother with dietary supplements for heart health, study says
CNN
—
Six supplements that people commonly take for heart health don’t help lower “bad” cholesterol or improve cardiovascular health, according to a study published Sunday, but statins did.
Some people believe that common dietary supplements – fish oil, garlic, cinnamon, turmeric, plant sterols and red yeast rice – will lower their “bad” cholesterol. “Bad” cholesterol, known in the medical community as low-density lipoproteins or LDL, can cause the buildup of fatty deposits in the arteries. The fatty deposits can block the flow of oxygen and blood that the heart needs to work and the blockage can lead to a heart attack or stroke.
For this study, which was presented at the American Heart Association’s Scientific Sessions 2022 and simultaneously published in the Journal of the American College of Cardiology, researchers compared the impact of these particular supplements to the impact of a low dose of a statin – a cholesterol-lowering medication – or a placebo, which does nothing.
Researchers made this comparison in a randomized, single-blind clinical trial that involved 190 adults with no prior history of cardiovascular disease. Study participants were ages 40 to 75, and different groups got a low-dose statin called rosuvastatin, a placebo, fish oil, cinnamon, garlic, turmeric, plant sterols or red yeast rice for 28 days.
The statin had the greatest impact and significantly lowered LDL compared with the supplements and placebo.
The average LDL reduction after 28 days on a statin was nearly 40%. The statin also had the added benefit on total cholesterol, which dropped on average by 24%, and on blood triglycerides, which dropped 19%.
None of the people who took the supplements saw any significant decrease in LDL cholesterol, total cholesterol or blood triglycerides, and their results were similar to those of people who took a placebo. While there were similar adverse events in all the groups, there were a numerically higher number of problems among those who took the plant sterols or red yeast rice.
“We designed this study because many of us have had the same experience of trying to recommend evidence-based therapies that reduce cardiovascular risks to patients and then having them say ‘no thanks, I’ll just try this supplement,’ ” said study co-author Dr. Karol Watson, professor of medicine/cardiology and co-director, UCLA Program in Preventive Cardiology. “We wanted to design a very rigid, randomized, controlled trial study to prove what we already knew and show it in a rigorous way.”
Dr. Steven Nissen, a cardiologist and researcher at the Cleveland Clinic and a co-author on the study, said that patients often don’t know that dietary supplements aren’t tested in clinical trials. He calls these supplements “21st century snake oil.”
In the United States, the Dietary Supplement and Health Education Act of 1994 sharply limited the US Food and Drug Administration’s ability to regulate supplements. Unlike pharmaceutical products that have to be proven safe and effective for their intended use before a company can market them, the FDA doesn’t have to approve dietary supplements before they can be sold. It is only after they are on the market and are proven to be unsafe that the FDA can step in to regulate them.
“Patients believe studies have been done and that they are as effective as statins and can save them because they’re natural, but natural doesn’t mean safe and it doesn’t mean they’re effective,” Nissen said.
The study was funded via an unrestricted grant from AstraZeneca, which makes rosuvastatin. The company did not have any input on the methodology, data analysis and discussion of the clinical implications, according to the study.
The researchers acknowledged some limitations, including the study’s small sample size, and that its 28-study period might not capture the effect of supplements when used for a longer duration.
In a statement on Sunday, the Council for Responsible Nutrition, a trade association for the dietary supplement industry, said “supplements are not intended to replace medications or other medical treatments.”
“Dietary supplements are not intended to be quick fixes and their effects may not be revealed during the course of a study that only spans four weeks,” Andrea Wong, the group’s senior vice president for scientific and regulatory affairs, said in a statement.
Dr. James Cireddu, an invasive cardiologist and medical director of University Hospitals Harrington Heart & Vascular Institute at University Hospitals Bedford Medical Center, said the work is going to be helpful.
“They did a nice job collecting data and looking at the outcomes,” said Cireddu, who did not work on the study. “It will probably resonate with patients. I get asked about supplements all the time. I think this does a nice job of providing evidence.”
Dr. Amit Khera, chair of the AHA Scientific Sessions programming committee, did not work on the research, but said he thought this was an important study to include in the presentations this year.
“I take care of patients every day with these exact questions. Patients always ask about the supplements in lieu of or in addition to statins,” said Khera, who is a professor and director of preventive cardiology at UT Southwestern Medical Center. “I think if you have high quality evidence and a well done study it is really critical to help inform patients about the value, or in this case the lack of value, for some of these supplements for cholesterol lowering.”
Statins have been around for more than 30 years and they’ve been studied in over 170,000 people, he said. Consistently, studies show that statins lower risk.
“The good news, we know statins work,” Khera said. “That does not mean they’re perfect. That doesn’t mean everyone needs one, but for those at higher risk, we know they work and that’s well proven. If you’re going to do something different you have to make sure it works.”
With supplements, he said he often sees misinformation online.
“I think that people are always looking for something ‘natural’ but you know there’s a lot of issues with that terminology and most important we should ask do they work? That’s what this study does,” Khera adds. “It’s important to ask, are you taking something that is proven, and if you’re doing that and it’s not, is that in lieu of proven treatment. It’s a real concern.”
4 Supplements You Should Actually Be Taking, According to a Dietitian
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Nutrition-related diseases run rampant in our communities today, as most Americans eat an excess of sodium, saturated fats and added sugars. This nutrition imbalance can damage your health, causing us to fall short on critical nutrients like dietary fiber, healthy fats, antioxidants, vitamins and minerals. Only 1 in 10 Americans eat enough fruit or vegetables, according to the Centers for Disease Control (CDC). These gaps in our eating habits have many turning to supplements, which is why the dietary supplement industry made 152 billion dollars in 2021.
Some supplements can help get you closer to meeting your nutrition goals, enhance your body’s function, increase your well-being and lower your risk of life-altering diseases. But it can be hard to know what’s actually worth buying since most are totally unregulated.
Though some supplements can be helpful, they should never become substitutes for eating well but rather should complement a healthy lifestyle by helping to fill in potential gaps in the diet. And if you’re wondering if you should take supplements for better health, it’s important to first talk with your medical provider or registered dietitian.
Here are four supplements you should consider taking, according to a dietitian.
1. Omega 3s
Omega-3 fatty acids are polyunsaturated fats primarily found in seafood, nuts, seeds and oils. The most common types are eicosapentaenoic acid (EPA), alpha-linolenic acid (ALA) and docosahexaenoic acid (DHA). They’ve made the top of our list because omega-3 fats are essential to heart, brain and vision health. Your body can’t make them, so depending on omega-3-rich foods and supplements is a good way to make sure you’re meeting your needs.
Heart disease continues to be the leading cause of death worldwide. The Food and Drug Administration (FDA) approved omega-3 fatty acids as a way of treatment for people with high triglyceride levels, a significant risk factor in heart disease.
A 2019 Journal Of The American Heart Association meta-analysis examined 13 studies with a total of 127,477 participants. The study found that omega-3 supplementation reduced the chances of heart attack, coronary heart disease and dying from heart disease. With only 20% of Americans meeting the American Heart Association’s recommendations for eating seafood twice a week, taking an omega-3 supplement could be a good way to stay on top of your health.
What to look for: There are many options for getting omega 3s in supplement form, whether in liquid, gummy or capsule form. You can opt for fish oil, algal oil, cod liver oil or seed oil varieties. To avoid fishy tastes, search for products known for good taste, so it’s easy to take consistently.
How to take: The recommendations for daily intakes of ALA are 1.6 grams for men and 1.1 grams for women. There are no current recommended intake guidelines for EPA or DHA. Speak with your health care team about your personal omega-3 needs.
2. Vitamin D
Known as the “sunshine” vitamin, vitamin D plays a big role in keeping your bones, teeth, muscles, nerves and immune system in tip-top shape. Low levels may be associated with a host of conditions⸻depression, diabetes, heart disease, auto-immune disease and cancer. Since people generally under eat vitamin D foods, the 2020-2025 Dietary Guidelines for Americans list vitamin D as one of several nutrients of public concern. About 42% of Americans aren’t getting enough vitamin D through their diet, and this number doubles for African Americans (82%), followed by Hispanic Americans (63%). Vitamin D is available in cow’s milk, egg yolks, mushrooms, fish, fortified cereals, fortified plant milk, yogurt and fortified orange juice.
What to look for: Choose a supplement that contains Vitamin D3 or cholecalciferol. This version of vitamin D is more readily available for our bodies to use than the other type, vitamin D2.
How to take: Adults should take at least 600 IUs of vitamin D daily. You can better absorb vitamin D with a meal that contains avocado, nut butter, cheese or another food that has fat. Speak with your medical provider about your personal vitamin D needs.
3. Probiotics
The digestive tract is home to a diverse population of microorganisms like bacteria, viruses and fungi, and a lot of them actually benefit our health. These organisms collectively make up your gut flora. When there’s an imbalance of good and bad bacteria in your gut, you’re more at risk for inflammation and illness. Fermented foods such as yogurt, tempeh, kombucha and kimchi are sources of probiotics and help bring healthy bacteria to the gut. Research suggests probiotics may promote heart, mental, digestive, immune and vaginal health. Because gut health is closely tied to the health of our immune system, taking probiotics may be helpful to ward off health risks and maintain harmony in your digestive tract.
What to look for: Research suggests it’s good to take probiotics with at least 1 million colony-forming units (CFUs) for effectiveness. Lactobacillus rhamnosus GG and Saccharomyces boulardii are well-researched strains; however, it is best to talk with your medical provider to determine which strains are suitable for your body.
How to take: Some probiotics are better to take on an empty stomach, while others may work best taken with a meal. Follow the package instructions of the brand your medical provider recommends.
4. Turmeric
For centuries, turmeric root has been widely used in several types of cuisine and medicine. It’s touted for its health benefits from its bioactive compounds called curcuminoids. Its best-kept secret is curcumin, the most crucial curcuminoid turmeric posses. Studies have seen that curcumin helps fight against oxidative stress by picking up harmful substances in the body called free radicals, preventing inflammation. Oxidative stress is a normal part of your body’s work to function, but if it gets out of hand, it can wreak havoc on your health.
Turmeric’s anti-inflammatory properties may also protect against brain diseases by blocking inflammatory particles in brain and nerve cells. Furthermore, chronic inflammation can increase your risk for many chronic diseases, including diabetes, kidney disease, stroke, cancer and heart disease. Because everyone will experience some degree of inflammation in their bodies, taking turmeric regularly can help manage inflammation levels.
What to look for: There isn’t a universal consensus on how much turmeric you should take. However, the World Health Organization (WHO) says a reasonable intake is 1.4mg per pound of body weight, which is about 245mg for a person weighing 175 pounds. When shopping for a turmeric supplement, always look for supplements containing black pepper for better absorption.
How to take: Take turmeric while eating foods that contain fat so your body can best absorb it.
The Bottom Line
One of the greatest gifts you can have in life is good health. The primary way to achieve good health is by eating nutrient-dense foods. While there’s no perfect diet, supplements can help you reach your health goals and meet your body’s nutrition needs when taken alongside a balanced eating pattern. You might consider taking omega 3s, vitamin D, probiotics or turmeric to make sure your needs are covered.
Though supplements can be a driver of good health, they can also be unsafe if not taken with caution and care. Be sure to consult with your medical provider for help in making the best choice for you.
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