How Much Is Too Much? Limit Your Intake of These Nutrients
March 09, 2007 - Supplemental vitamins and minerals offer a multitude of health benefits, so you should take as many as you can for best health-right? WRONG! While in many instances, higher-than-recommended amounts of vitamins are known to have positive effects on health, there are some nutrients that can be harmful when taken in excess. Learn which ones you should limit, plus find out what nutrients you should take for healthy heart, brain and muscle function.
Although vitamins and minerals are typically extremely safe, excessive intakes of certain nutrients can have potentially detrimental effects. In the August 2006 edition of the journal Archives of Neurology, researchers performed a prospective epidemiologic study on Chicago residents 65 years and older1. Cognitive function was assessed at the onset of the study and then at three-year intervals for a total of six years. Along with this was dietary assessment in a food questionnaire. Over 3,700 individuals participated in the study. It was found that diets high in saturated and trans-fatty acids, along with higher copper intake, were associated with a more rapid rate of cognitive impairment.
The next study I'll discuss is probably well known to all of you. Published in the September 2006 edition of the Journal of the American Dietetic Association, this study found that portion sizes have considerably increased over the last two decades2. One hundred seventy seven young adults were observed serving themselves breakfast, lunch or dinner. Researchers then compared data from a similar study from 1984. Participants were noted to choose significantly larger portions of Corn Flakes, milk on cereal, orange and fruit salad compared to their counterparts from 1984. One example they cited is that people can now buy "a single serving container" of 2.2 cups of orange juice, a size that wasn't available 20 years ago. Authors concluded that bringing "portion distortion" under control could help confront and combat the growing diet-related problems in this country.
In another study in the August 2006 American Journal of Clinical Nutrition, researchers investigated whether loss of magnesium may contribute to loss of muscle mass in older people3. Muscle strength testing and function were evaluated in over 1,100 men and women with an average age of 67. Researchers found there was a very strong relationship between magnesium levels and muscle function after other factors were adjusted for. They noted that individuals with higher magnesium levels generally had a stronger hand grip, more power in their legs and were able to extend their knees and ankles with more force. Dr. Dominguez, who headed up the study, noted that 68% of adults get less than the recommended daily allowance of magnesium and that older people and those with chronic disease are at particularly high risk of magnesium deficiency. There are hundreds of studies proving adequate magnesium is essential for healthy cell function of the heart, brain, muscles and nerves. I recommend 300 to 600 mg per day supplemental in addition to what your diet provides. Nutraceutical Sciences Institute® (NSI®) has a superior product called Magnesium Ultra with four forms of magnesium for ultra absorption, and a powder form mixed in water called Magnesium Calm. Nuts are a great source of magnesium, and potassium. Walnuts, almonds and pistachios are the healthiest.
There was another interesting study published in the July 2006 edition of Clinical and Applied Thrombosis/Homeostasis4. It's well known that individuals who suffer with elevated blood sugar have increased risk of developing leg ulcers which, when associated with circulatory problems, can lead to amputation. In this study, 30 patients, with elevated blood sugar, who also had problems with micro-circulation-causing leg ulcers, were split into four groups. The first group received 150 mg of pycnogenol orally and 100 mg topically (applied to the ulcerated area) daily. The second group received only oral pycnogenol, the third group received only topical treatment and the fourth group received no supplemental therapy other than standard routine ulcer care. It was found that after six weeks of treatment, the most significant healing of ulcers occurred in the group that received both the combination oral and topical treatment, with almost a 75% reduction in the size of the leg ulcers. The group that was given pycnogenol by mouth had a 43% decrease in leg ulcer size; the group given topical pycnogenol experienced a 33% reduction; and the fourth group, receiving no additional treatment other than routine ulcer care, had only a 22% decrease in the size of ulcers. Additionally, 89% of patients supplemented with both oral and topical pycnogenol were completely healed.
In another study published in the September 2006 American Journal of Clinical Nutrition, researchers from Great Britain and Norway studied effects of tomato extract as a dietary supplement to prevent excessive stickiness of platelets (which can lead to abnormal clotting)5. In the study, 90 healthy adults with normal platelet function were randomized and double-blinded to receive either tomato extract or placebo. Three hours after ingesting tomato extract, platelet aggregation was significantly reduced compared to the group that received placebo. Authors concluded that as a functional food or dietary supplement, tomato extract may have a role in promoting cardiovascular health by reducing platelet activation which could contribute to reduction in thrombotic events. My favorite, and the most clinically studied and proven-beneficial, tomato extract is standardized Lyco-O-Mato®. I recommend 30 mg per day based on numerous studies supporting cardiovascular, prostate and vision health.
There is great care and thought put into the formulation of products from NSI® For those who are aware of the Synergy line of products, you know there are many nutrients, such as the B-complex, included in products that may be several thousand percent over the RDA or DV. But if you look closely at the label, you'll also notice there are some nutrients where only 50% of the RDA or DV is provided. Copper happens to be one of those nutrients. Studies showing harm with copper were at levels much higher than the amount of copper in Synergy. Some copper is needed, too much is harmful. Unfortunately, most multi-vitamins contain two mg per day of copper, which is too much.
Further, NSI® is also careful to not include excessive amounts of pre-formed vitamin A; NSI® utilizes only 50% of the DV/RDA to be 100% safe. Nutrients we know are safe and effective based on published studies are included at optimal levels, far above the DV in many examples. This type of careful formulation differs greatly from many of the competitors out there that merely include the DV for all major vitamins and minerals. In these cases, you're frequently getting too little of the important nutrients, and perhaps too much of the nutrients that potentially could be harmful.
[I edit out some of the pure sales hype]
1. Morris, M.C.; Evans, D.; Tangney, C.; Bienias, J.; Schneider, J.; Wilson, R.; Scherr, P. Dietary Copper and High Saturated and trans Fat Intakes Associated With Cognitive Decline. Arch Neurol. 2006;63:1085-1088.
2. Schwartz, J.; Byrd-Bredbenner, C. Portion Distortion: Typical Portion Sizes Selected by Young Adults. J Am Dietetic Assoc. Sept. 2006, Vol. 106, issue 9, p.1412-1418.
3. Dominguez, LJ; Barbagallo, M.; Lauretani, F.; et al. Magnesium and muscle performance in older persons: the InCHIANTI study. Am J Clin Nutr. 2006 Aug;84(2):419-26.
4. Belcaro, G.; Cesarone, M.R.; Errichi, B.M.; et al. Diabetic Ulcers: Microcirculatory Improvement and Faster Healing With Pycnogenol. Clin Appl Thromb Hemost 2006 12: 318-323.
5. O'Kennedy, N.; Crosbie, L.; Whelan, S.; et al. Effects of tomato extract on platelet function: a double-blinded crossover study in healthy humans. Am J Clin Nutr 2006 84: 561-569.
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Limit Your Intake of These Nutrients
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