Fitness and Nutritional Supplements. Chapter 2

continued…

Vitamin E-
A standard dosage is between 200-400 international units (i.u.’s) of D-Alpha plus mixed tocopherols. Make sure you don’t buy the synthetic form of vitamin E, usually identified as” DL-Alpha “(note the “L”) or “tocopheryl” (note the”ryl”) may be used. Check the label of your bottle if you’re uncertain of the kind you have. Sometimes there is no information regarding the type or source of vitamin E used; this always means it’s synthetic! Why is it a big deal to differentiate between the synthetic and natural forms? One big reason is that the synthetic is about half as effective as the natural, according to studies. Also, the synthetic may actually have pro-oxidative effects, which, as mentioned previously, actually speed up the aging of our cells!

The more poly-unsaturated oils we eat, the greater is our need for vitamin E, since it “quenches” the cell-damaging free-radicals created when we consume these oils. Poly-unsaturated oils are very unstable when exposed to heat, light and oxygen, which they usually are during processing. Examples of these kinds of oils include those from corn, soy, safflower and sunflower. Virtually all margarines, most supermarket cooking oils, and all shortenings contain these harmful fats. A lack of vitamin E will allow the cellular damage caused by consumption of these “foods” to proliferate and cause disease.

E.F.A’s-
Another class of nutrients that offers a wide variety of metabolic benefits including assisting with body-fat loss, is the essential fatty acids, or E.F.A.’s. Omega 3 E.F.A’s are found in deep water fish oils such as salmon and halibut, and are available in soft-gel capsule form with the recommended dosage range on the bottle. Vegetarian sources of the omega 3’s include flax and hemp, and always need to be refrigerated. Make sure to take your E.F.A.’s with a meal and with your multi vitamin/ mineral for best utilization.

Borage and Evening Primrose oil provide the omega 6 E.F.A. Gamma Linolenic Acid or G.L.A., which is the main therapeutic component of the omega 6 class of supplements. These two oils provide phyto (plant-based) estrogens and are often a natural treatment for female hormone imbalances during the perimenopausal years of 35-50 years of age.

My personal favorite E.F.A. is from Black Currant seed oil, due to the fact that it contains fatty-acids from omega(s) 3,6, and 9 making it a more balanced oil than virtually all the aforementioned. This does not mean that the other oils are inferior, but you must combine one oil from the omega 3 group with one from the omega 6, such as Borage or Evening Primrose + Flax or Hemp oil. Since the different E.F.A. categories provide their own unique benefits, combining them gives the best nutritional balance. All the fatty acids promote some blood-thinning, and when properly combined they provide anti-inflammatory benefits. They are also very beneficial for the immune system and for healthy mental functioning.

Minerals-
Although your complete multiple will probably provide both of these minerals, I want to mention the importance of zinc and chromium. Generally, try to supplement with about 20-30mgs of zinc, and 200 mcgs of chromium. The benefits of these minerals are too numerous to discuss in depth here, but they are absolutely vital to optimal health and fitness.

Anti-Oxidant Nutrients-
Two anti-oxidant nutrients, which also have numerous health and metabolic benefits, are the fat-soluble Co-Enzyme-Q-10 (Co-Q-10) and Alpha Lipoic Acid, which is both oil and water-soluble. Both of these substances are very involved in the body’s energy-production cycle, known as the Krebs Cycle. These anti-oxidants have virtually no toxicity when consumed within proper dosage ranges, and work synergistically to boost metabolic function. Alpha Lipoic Acid has the unique capacity to “recycle” other anti-oxidants in the body, such as vitamins C and E, and is a great stabilizer of blood sugar. Because of this, some nutritionally oriented physicians are recommending it for their diabetic patients. It also helps generate healthy new liver cells, an especially impressive feature! Therapeutic dosages of Alpha Lipoic Acid are between 100-300mgs daily. Up to 600 mgs can be helpful for diabetics who are being monitored by their physicians.

Co-Q-10 is stored in muscle tissue, but levels steadily decline after age 30. As this occurs, many negative metabolic effects gradually develop; circulatory problems, allergies, gum disease and obesity have been linked to low levels of this vital nutrient. The largest body of research with Co-Q-10 has revealed strong therapeutic value in the treatment and prevention of heart disease, and it is a promising candidate in the nutritional treatment of cancer, as well. Therapeutic dosages of this nutrient range from 30-300 mgs. Always take Co-Q-10 with a meal for best effect.

Gamma Oryzanol-
This little known phyto-sterol (plant steroid) has wonderful effects on the metabolism. For women, it shows promise in helping to improve thyroid function naturally. One large study showed strong beneficial effects for the nearly 300 women who tried it during a 10-week trial at dosages of 300 mgs daily for a wide range of hormonal imbalance complaints. It may also boost testosterone to some extent, thereby acting as a natural anabolic aid for both men and women. This nutrient should be taken on an empty stomach. Dosage ranges for Gamma Oryzanol are between 60-300 mgs daily.

Hopefully, this summary will get you off to a good start for beginning a nutritional supplement program that will help your overall health as well as help you shed those unwanted fat pounds. Remember to drink lots of water and eat small meals every three hours throughout the day, also!