One or two servings of dark chocolate per week is good for women's hearts, a study reports.

They say chocolate is the way to a woman’s heart, and they could be right – eating one or two servings of dark chocolate weekly is good for the hearts of middle-aged or elderly women.

A nine-year observational study followed 31,823 healthy Swedish women ages 48 to 82 and found that those who ate moderate amounts of high-quality chocolate had healthier hearts.

The women who gained the most heart-health benefits had eaten one or two servings of the dark chocolate weekly, followed by those who ate one to three servings monthly. Each serving of chocolate was typically between 19 and 30 grams.

On the other hand, the women who ate one or more servings per day received no benefit, which the researchers suggest was result of  replacing other nutritious foods with the chocolate. So, enjoy dark chocolate, but in moderation and as part of a nutritious diet.

Men, take note – the quality of the chocolate matters.

Finding the right chocolate for a woman’s heart health, while avoiding the pitfalls of eating other chocolates high in fat and sugar, depends on content and value of its cocoa.

The chocolate the Swedish women ate contained higher amounts of cocoa than milk chocolate and was not as highly processed as most dark chocolate found typically in North America.

When choosing dark chocolate, seek out versions that are minimally processed and high in cocoa flavonoids for greatest antioxidant strength. Cocoa is naturally one of the world’s richest sources of  antioxidant flavonoids, which are also found in various fruits and vegetables, tea and red wine.

Previous studies have explored dark chocolate as a delicious and convenient way to gain sufficient antioxidants to support cell health, cardiovascular and heart health.

Source: Mostofsky E., Levitan E.B., Wolk A. et al. Journal of the American Heart Association.

Gray mouse lemurs given resveratrol avoid seasonal obesity. (Photo courtesy of Wikimedia Commons)

Resveratrol—a natural red-wine compound previously shown to protect mice against excess weight gain when fed a high-fat diet—has now been found to reduce seasonal weight gain in gray mouse lemurs in a primate model of obesity.

The study was published in BMC Physiology by a team of researchers from the  Centre Nationale de la Recherche Scientifique, Museum National d’Histoire Naturelle, of Paris, who wrote that they had “demonstrated for the first time the short-term effects of resveratrol on the metabolism of an heterothermic [with varying body temperatures] primate.”

Gray mouse lemurs are a species of prosimian primate that can double in weight (seasonal fattening) within a matter of  weeks. This increase in energy reserves is induced by the arrival of shorter days and longer nights (shorter photoperiod), which serves as a means of adapting to the long dry winters in its natural environment in Madagascar.

When given four weeks of resveratrol supplementation at the time of pre-winter fattening (200 milligrams per kilogram per day), the gray mouse lemurs exhibited the following “significant effects on energy metabolism”:

• Reduction in seasonal body-mass gain associated with an increase in resting metabolic rate of 29 percent while decreasing food calorie intake by 13 percent.
• Strong reduction of daily heterothermia expression (changes of body temperature relating to season) with no change in the daily amount of locomotor activity.
• An increased secretion of glucose-dependent insulinotropic polypeptide (a gut hormone known to induce insulin secretion) levels that may play an additive role in limiting body-mass gain.

The researchers concluded that, “resveratrol activates energy expenditure by inducing an increase in resting metabolic rate and a decrease in torpor [temporary hibernation] patterns that play key roles in energy saving in this primate. Moreover, resveratrol had a satiety effect in this primate that reduced their spontaneous food intake.”

Resveratrol’s effects are potentially due to stimulation of SIRT1, one of family of sirtuin enzymes, that has a direct role in fat metabolism. Calorie restriction and, recently, intermittent fasting have also been shown to activate SIRT1 activity.

Mouse Lemurs to Humans

In a prepared statement, Fabienne Aujard, a co-author of the study, wrote, “The physiological benefits of resveratrol are currently under intensive investigation, with recent work suggesting that it could be a good candidate for the development of obesity therapies.”

When asked through e-mail about how the study related to humans,  Aujard replied that the main point of the study is that the gray mouse lemur is a non-human primate, “This species is genetically closer to human. The data obtained with this lemur should be more easily extrapolated to humans compared to rodent studies.”

Investigation conducted in humans have mainly studied bioavailability in lesser amounts, not in the high amounts given to the lemurs (equivalent of a human weighing 70 kilograms taking 14 grams of resveratrol). At present, the maximum single dose studied in humans has been 5 grams (70 milligrams per kilogram for a human of 70 kilograms).

“However, despite being a primate, the mouse lemur’s organism is certainly very different from that of a human because of its size and its seasonality,” writes Aujard. “The mouse lemur is a small animal and, like all small mammals, it has a very active metabolism, thus, a very important nutrient metabolism. Therefore, we believe that the doses to be ingested by human to reach the same long-term effects will certainly be lower than that given to lemurs.”

The general recommendation for humans is between 50 to 500 milligrams daily, which is safe as supported by human clinical studies. Although this study shows promising results, it is not yet known whether or not resveratrol will influence fat metabolism or body composition in humans. 

Source: Dal-Pan A, Blanc S, Aujard F. Resveratrol suppresses body mass gain in a seasonal non-human primate model of obesity. BMC Physiol 2010;10:11.

When losing weight, people should be careful to not lose essential micronutrients.

Losing weight is an admirable goal, but not if proper nutrition is lost in the process. Most popular diets do not provide adequate intake of vitamins and minerals and these could put dieters at higher risk of  nutrient deficiencies, a new study reports.

Christopher Gardner and his colleagues from Stanford Prevention Research Center and the Department of Medicine, Stanford University Medical School evaluated micronutrient quality of four diets—Atkins, Zone, LEARN (Lifestyle, Exercise, Attitudes, Relationships), and Ornish—and found each failed to provide adequate amounts of certain vitamins and minerals.

The researchers, who published their findings June 23 in American Journal of Clinical Nutrition, wrote, “We found that among a free-living population trying to follow alternative weight-loss diets, the intakes of several micronutrients were potentially inadequate, which differed by diet group. Given that successful weight loss and its maintenance require adopting new dietary habits and sustaining them on an ongoing basis, the long-term implications of these potentially inadequate intakes could result in clinically relevant nutritional deficiencies.”

Study Details

In the study, participants included 311 premenopausal overweight or obese women ages 25 to 50 who were recruited from Stanford’s A TO Z trial (a large randomized trial comparing weight-loss diets). They were randomly assigned to read one of four diet books: Dr. Atkins New Diet Revolution (2002) (5); Enter the Zone, A Dietary Roadmap (1995) (6); The LEARN Program for Weight Management 2000 (9th edition, 2000) (20); or Eat More Weigh Less (2001) by Dean Ornish.

Each of the diet groups also attended one-hour evening classes each week for eight weeks. The participants were told to master their assigned diet during the eight weeks, and then follow it for the next 10 months. The researchers collected data on dietary intake from the participants by making unannounced 24-hour dietary recall assessments by telephone.

Of the four different diets, the Zone fared best for micronutrient adequacy, which the authors attribute to its balanced 40:30:30 distribution of calories from carbohydrate, fat and protein. The nutrients lacking in those following the Ornish diet were vitamin E, B12 and zinc; for Atkins: thiamin, folic acid, vitamin C and iron; and for LEARN: vitamin E, thiamin  and magnesium.

Data from the study were based on food intake alone and did not include  dietary supplements. However, the authors note that the participants who didn’t take supplements prior to dieting continued to avoid  multivitamin or multimineral supplement while dieting.  

Low Calories Without Sacrificing Micronutrients

When reducing caloric intake, it’s important to be aware that doing so may also lead to decreased micronutrient intake, the authors concluded. Additionally, the higher-protein, moderately low-carbohydrate Zone diet was the best in also providing nutrient-dense foods.    

Choosing foods that are nutrient dense or regular supplementation with essential vitamins and minerals is critical for long-term health. 

Similarly,  findings from another study (May issue of Journal of the International Society of Sports Nutrition), reported other popular diets such as Atkins for Life, The South Beach Diet, DASH, and The Best Life Diet also resulted in micronutrient deficiencies.

Study Reference: Gardner CD, Kim S, Bersamin A et al. Micronutrient quality of weight-loss diets that focus on macronutrients: results from the A TO Z study. Am J Clin Nutr 2010.

A new report reviews how fasting affects fat and cholesterol, which also may apply to Cleanse Days.

Harvard researchers at Massachusetts General Hospital have found that fasting causes an enzyme (SIRT1) to shut down production of fat and cholesterol, which could open up the scientific field to studying new approaches for lowering weight and improving lipid profiles.

Fasting has been previously known to suppress proteins called SREBPs, which are responsible for controlling fat synthesis and storage, but the mechanism was not well understood.  The researchers reported that after a series of experiments in worms, fruitflies and mice they found that fasting acts directly on SIRT1, one of a family of sirtuin enzymes, thereby down-regulating these SREBPs.

Sirtuin enzymes have become an active area of research since early 2000s because of findings that stimulation of sirtuin activity—via calorie restriction, intermittent fasting and compounds such as resveratrol—protected mice fed a high-calorie diet against weight gain, and increased the lifespan in nematode worms, fruitflies, fish and rodents.

Geneticists and medical researchers are only just beginning to understand how genes encode sirtuin enzymes, how the enzymes influence energy metabolism, and investigating various drugs as possible candidates to stimulate SIRT1.

Fasting and Cleanse Days

The study may potentially offer new insights into the science behind Isagenix products and systems. ”The biological mechanism by which fasting turns off the proteins that stimulate fat and cholesterol synthesis may explain partially our success with our two weight-loss programs, where we incorporate one to two days per week of Cleanse Days, which we’ve shown successfully produce healthy weight loss in adults,” says Susie Rockway, Ph.D., director of Isagenix Research and Science.

Dr. Rockway adds, “Similarly, the new study is interesting as it could have other implications because it offers support to intermittent fasting, or Cleanse Days, as a potential alternative to caloric restriction for stimulating SIRT1.”  

In late April, Dr. Rockway presented the results of two pilot studies—a nine-day study and 28-day study—both of which found Isagenix products and Cleanse Days supported adults with healthy weight loss, maintaining healthy lipid profiles. The studies also found subjects felt better about their weight, health and energy levels.

Cleanse Days— days of limited food calories and water complemented by the botanical-based detox drink, Cleanse for Life—are a component of the Isagenix Cleansing and Fat Burning System, a nutritional program developed by the company to help customers achieve their health goals with cleansing and detoxification, replenishing with proper diet and nutrition, and controlling caloric intake.  

Reference: Walker AK, Yang F, Jiang K et al. Conserved role of SIRT1 orthologs in fasting-dependent inhibition of the lipid/cholesterol regulator SREBP. Genes Dev 2010;24:1403-17.

Lab study is revealing resveratrol's unique actions on human fat cells.

A recent study published in American Journal of Clinical Nutrition is offering new insight on how resveratrol—a naturally occurring plant compound—affects fat cell biology. 

Scientists have been researching resveratrol’s effects on fat cells ever since a study in 2006 published in Nature showed it protects lab mice fed a high-calorie diet against weight gain and obesity. The principal hypothesis has been that resveratrol activates a gene called sirtuin 1 (Sirt1), which is also activated by calorie restriction.

The new study of University of Ulm, Germany, the first performed in vitro on human fat cells, confirms resveratrol activates Sirt1, thereby interfering with fat cell maturation, fat accumulation, and blocking secretion of inflammatory chemicals from fat cells.

Resveratrol also stimulated glucose uptake into cells and blocked glucose conversion to fat in fat cells.

The study’s findings may have large implications because obesity has reached epidemic proportions globally, with the World Health Organization reporting more than 1 billion people overweight and at least 300 million of them clinically obese.

More research is required to determine if reseveratrol will have similar effects on reducing bodyfat in humans. When beginning a weight management program, consultation with a healthcare professional is always advised and individual weight loss results will depend on level of activity and caloric intake.

Scientists first became interested in resveratrol after it was suggested as a potential compound in red wine responsible for the “French Paradox.” The paradox, which has puzzled medical scientists, is that people living in France have a lower risk of cardiovascular disease despite a widespread diet high in fat and regular smoking.

Source: Fischer-Posovszky P, Kukulus V, Tews D et al. Resveratrol regulates human adipocyte number and function in a Sirt1-dependent manner. Am J Clin Nutr 2010;92:5-15. ]]> http://www.isagenixhealth.net/2010/06/study-shows-in-vitro-how-resveratrol-may-fight-fat/feed/ 5 http://www.isagenixhealth.net/2010/06/study-%e2%80%93-cayenne-fights-fat-with-an-extra-kick/ http://www.isagenixhealth.net/2010/06/study-%e2%80%93-cayenne-fights-fat-with-an-extra-kick/#comments Wed, 09 Jun 2010 23:18:23 +0000 Isagenix Nutritional Sciences http://www.isagenixhealth.net/?p=901

Eating red chili peppers helps with weight loss, suggests study.

Scientists have already known for some time that capsaicin found in cayenne pepper (Capsicum anuum), or red chili pepper, is able to increase fat-burning potential by influencing secretion of adrenal gland hormones. A new study now suggests that this spicy compound may also combat weight gain in other ways by changing the make-up of proteins in fat cells.

Jong Won Yun and his colleagues at Daegu University, of South Korea, who published in April’s issue of Journal of Proteome Research, say they discovered that capsaicin alters proteins in fat cells that lead to markedly increased thermogenesis and fat metabolism, which suggests that this spice commonly used for flavoring foods “may be a useful phytochemical” for battling the bulge.

To better understand the chili compound’s mechanisms, the researchers compared its effects versus a saline solution on rats fed high-fat diets. The rats whose diets included 10 milligrams of capsaicin per kilogram per day had altered proteins that led to increased fat oxidation. They also lost an average of 8 percent of body fat during the study.

The study’s findings are red hot as the prevalence of overweight and obesity has reached epidemic proportions globally, with the World Health Organization reporting more than 1 billion people overweight and at least 300 million of them clinically obese. Consultation with a healthcare professional is always advised when beginning a weight management program and individual weight loss results will depend on level of activity and caloric intake.

Scientists must continue to perform more research to determine if cayenne pepper has similar effects on humans as it has in animals, although this study hints that there may be some benefit to ordering Indian, Thai or Mexican food “extra spicy.” 

Previous research has also linked capsaicin with helping to assist in reducing fat levels in blood, reducing growth of fat cells, and inhibiting fat cell maturation. Capsaicin also may influence signaling pathways that lead to increased fat cell self-destruction. 

Source: Joo JI, Kim DH, Choi JW, Yun JW. Proteomic Analysis for Antiobesity Potential of Capsaicin on White Adipose Tissue in Rats Fed with a High Fat Diet. J Proteome Res 2010.

Preserving muscle over time is key for reducing risk of diabetes.

Being overweight is a risk factor for type 2 diabetes; however, a new study shows losing weight alone may not be enough to reduce risk of type 2 diabetes in people with low muscle mass and strength, particularly if they are over the age of 60.

These are the findings of new research from Dr. Preethi Srikanthan of University of California, Los Angeles, and colleagues who performed a cross-sectional analysis of 14,528 people from National Health and Nutrition Examination Survey III.

Dr. Srikanthan and colleagues concluded that age-related muscle loss, or sarcopenia, was associated with greater insulin resistance; and, sarcopenia, independent of obesity, may be an early predictor of diabetes. This association of sarcopenia and insulin resistance was strongest in those who were 60 years and older, the researchers warn.

Apart from these poor health outcomes, sarcopenia in older adults is also clearly associated with other health outcomes such as increased risk of falls, hip fractures, bone loss (osteopenia) and physical disability.

Several earlier studies suggest similarly that a direct correlation exists between sarcopenia in people ages 60 and older and greater risk of insulin resistance, metabolic syndrome, type 2 diabetes and cardiovascular disease, regardless of body weight.

Study Reference: Srikanthan P, Hevener AL, Karlamangla AS, 2010 Sarcopenia Exacerbates Obesity-Associated Insulin Resistance and Dysglycemia: Findings from the National Health and Nutrition Examination Survey III. PLoS ONE 5(5): e10805. doi:10.1371/journal.pone.0010805

Resveratrol (found naturally in grapes) is not just good for the heart, but also the brain.

Resveratrol, which has previously been linked to cardiovascular health benefits and maintaining youthfulness, is now showing promise in supporting brain health.

The compound, taken orally at high doses, helps improve cerebral blood flow according to a human clinical study from the United Kingdom published recently in American Journal of Clinical Nutrition.

In the randomized, double-blind, cross-over trial, UK researchers gave 22 healthy adults a placebo (sugar pill) and two doses of trans-resveratrol at 250 milligrams and at 500 milligrams. Forty five minutes after each administration,, the subjects performed cognitive tasks to activate the frontal cortex (the part of the brain that is associated with attention, planning and motivation) for 36 minutes.

Although cognitive function wasn’t affected in this study, the trans-resveratrol resulted in a dose-dependent increase in cerebral blood flow, indexed by total concentrations of hemoglobin, during each of the tasks. Both doses of trans-resveratrol also suggested enhanced oxygen extraction, (which helps boost oxygen supply in the brain.

Why all the focus on resveratrol

Research into resveratrol, a polyphenol found naturally in grape skins and other plants, has primarily been fueled by early studies suggesting red wine has a role in creating the “French Paradox.” The paradox is that those living in France had a lower risk of cardiovascular disease despite a high-fat diet and smoking.

More recently, in 2006, a study in Nature found resveratrol protected middle-aged mice against the detrimental health effects of a high-fat, high-calorie diet. Scientists have now learned that resveratrol supports increased mitochondria synthesis, increased insulin sensitivity and improved motor function in animals.

Resveratrol as a way to obtain the benefits of eating less and exercising more is also an area of research. The compound appears to mimic the same effects on biochemical pathways as calorie restriction and increased activity with benefits clearly demonstrated with extended lifespan in rodents, fruit flies and worms. 

Understanding the processes influenced by resveratrol, including how it affects mitochondria and supports release of nitric oxide, can help create a greater understanding how these processes are regulated, and ultimately how better to take control of the aging process.

How much should you get daily?

Most people obtain only a few milligrams of resveratrol in their diets daily, mainly from red wine, grapes, chocolate and peanuts. The average content of resveratrol in a typical red wine bottle is about 4 milligrams per liter and in white wine less than 1 milligram per liter.

Short-term safety studies suggest that resveratrol is well tolerated in amounts as high as 5 grams with no marked toxicity or serious adverse events.

This study’s effects were found at doses of 250 milligrams and 500 milligrams, and suggest even greater effects in the brain at doses as high as 1,000 or 5,000 milligrams daily.

Previous studies have shown that trans-resveratrol at levels of around 125 milligrams to 250 milligrams has demonstrated cardio-protective action as well as potential protection against inflammation in the body.

Because the typical North American diet does not contribute nearly enough to obtain these levels (although drinking more red wine and eating more chocolate may appeal to some) supplementation is ultimately necessary to take advantage of resveratrol’s full range of benefits.

Study reference: Kennedy DO, Wightman EL, Reay JL et al. Effects of resveratrol on cerebral blood flow variables and cognitive performance in humans: a double-blind, placebo-controlled, crossover investigation. Am J Clin Nutr 2010;91:1590-7.

Dr. Rockway presenting studies on Isagenix products in Anaheim.

Isagenix’s Research and Science is pleased to announce that our team presented scientific posters on Wednesday, April 28, on the findings of two clinical studies on Isagenix products in Anaheim, Calif., at Experimental Biology 2010.

To read the company’s official news announcement, click here. To read the official press release with details on the findings of each study, please click here.

Additionally, if you are interested in downloading the scientific posters for the 28-day study or nine-day study directly in Adobe Portable Document Format (PDF), then click here or here, respectively. To see an abstract of the nine-day study, click here.

Both of the pilot trials showed positive results and attested to the efficacy of IsaLean Shake and Cleanse for Life for supporting adults with healthy weight loss, maintaining healthy lipid profiles, and feel better about their weight, health and energy levels.

Here’s a shout out to Dr. Mary Balliett and the researchers at New York Chiropractic College for performing the trials!

The objective of these pilot studies were to establish a Proof of Concept so that we could follow with more clinical trials in the future. Also, the presentation of the posters were critical for bringing credibility to the program in the scientific arena and also for developing a medium for constructive feedback.

Answers to Frequently Asked Questions

Q. Who funded these studies and where were they conducted?

A. Isagenix funded both studies and each were conducted at New York Chiropractic College  where Dr. Balliett was the Principal Investigator and Dean of the Basic Sciences Department.  Isagenix proactively searched for a university who could conduct these studies according to Good Clinical Practice, get Institutional Review Board approval and have the clinical expertise to run a nutrition study on weight loss and body composition. 

Dr. Balliett became interested in Isagenix through her students and eventually was appointed to our Technical Advisory Board (TAB). As a member of the TAB, she remains an impartial resource who does not distribute Isagenix products.   

Q. Does Isagenix plan to perform more research with New York Chiropractic College and other universities?

A. Yes, Isagenix is actively engaged in assessing the needs for more  clinical studies that may further support the efficacy and safety of our products.  

Q. Have there been any clinical studies performed by independent parties that have not been funded by Isagenix?

A. We are not aware of any researchers who have studied our products in clinical trials. It is not typical for medical researchers to study products from private industry if not properly funded.       

Q. Why hasn’t Isagenix funded medical doctors to perform their research?

A. Studies for dietary supplements and foods are best conducted by experts in the field. Sometimes that may be a professor with a medical degree, but most often these type of studies are best done with Ph.D.s at universities or contract research firms who have expertise in weight loss. Federally funded organizations such as National Institutes of Health, National Cancer Institute, etc. do not necessarily wish to support research on products from private industry, particularly if  the studies are not mechanistic or related to diseases. Thus, it is up to individual companies to set aside research dollars to conduct third-party research. That is not to say we would not find a partner at a medical school to conduct research, but it would still have to be funded by us.

Q.  Why didn’t these studies report measures other than those for healthy weight loss—body composition and lipid profiles?

A. We chose to evaluate the impact of our programs on these parameters since these type of data would help provide Proof of Concept, or further substantiation of our efficacy as sought by the FDA and the FTC. Please be aware that successful weight management not only reduces risks of various disease by normalizaing plasma lipids and reducing abdominal fat, but also, with our products, alleviates both undernourishment and exposure to stored toxins. As a person loses weight, toxins stored in adipose tissue are also released as the fat cell shrinks. These molecules must be transferred  to the liver where the detoxifying enzymes makes them water-soluble so they can be excreted in the urine or bile.

Isagenix seeks to help solve weight management, undernourishment and toxicity with its programs—IsaLean Shake and Cleanse for Life are not only excellent for lowering caloric intake for weight management, but provides a tasty, nutrient-dense food  designed  to maximize nutrition and provide supportive botanicals that promote natural cleansing and detoxification in the body.

However, there are few clinical study designs that effectively measure changes in nutrient-replenishment and detoxification because there are too many variables involved. Because individuals all have different loads and types toxins stored in tissues, it would require an extremely large population to measure differences in pre- and post-test toxic loads and, of course, it would be a gamble to “guess” which molecule to measure. Not everyone has the same dietary history or level of suboptimal micronutrient intake (micronutrients include various vitamins and minerals. Similarly, not everyone has the same exposure or level of toxins in the body (toxins can range from organochlorine pesticides, PCBs and aromatics to heavy metals and pthalates). Thus, it makes that type of study difficult to design, and recruit for.

Q. Both studies showed  significant decreases in plasma lipids, yet we are not allowed to claim “cholesterol lowering”. How come?

A.  Scientists discuss results that were obtained. They are not marketing their results and, therefore, must describe the data they have. Companies selling dietary supplements are not allowed to say their products can “lower cholesterol” or affect other plasma lipid biomarkers because FDA deems those as drug claims.

More of the "sunshine vitamin" may help older people preserve muscle strength.

A new study suggests that higher levels of vitamin D could result in improved physical function in the elderly not only by helping to keep bones strong, but also by helping to keep muscles strong.

Announcing their findings at the Experimental Biology 2010 meeting in Anaheim, Calif., the study’s researchers said more trials would be necessary to help determine what role vitamin D had in muscle health or if there had been other variables—such as exercise—involved in the results.

The scientists analyzed levels of 25-hydroxyvitamin D (the active circulating form) in participants’ blood samples and found that seniors with higher amounts of the circulating 25-hydroxyvitamin D were more likely to have larger muscles and greater physical function.

Although the researchers’ observations cannot prove a causal relationship between vitamin D and muscle strength, they do support widely held views that increased Recommended Dietary Intakes for vitamin D are needed to combat the effects of the aging process.

Recently, another study from McGill University also reported that higher vitamin D levels were also linked to reduced levels of accumulated fat in muscle tissue.

These recent studies add to a body of evidence from epidemiologic studies and clinical trials that current Recommended Dietary Intakes are largely inadequate for health in the long term and that higher vitamin D intake could result in an overall better quality of life.

The Institute of Medicine has already announced a 24-month review of vitamin D research to be performed by a committee, which will release a report by end of summer 2010. The committee is expected to recommend raising Recommended Dietary Intakes of vitamin D.

Getting enough D

Unlike in winter months, when across most of North America the sun’s UVB rays are not strong enough for producing sufficient vitamin D, the coming summer months present a different story.

Just going outside for about 20 minutes between 10 a.m. and 3 p.m. in the summer is generally enough for people to synthesize between 10,000 IU and 20,000 IU of vitamin D, an amount drastically higher than the 400 IU found in a typical glass of milk.

Despite the ease of obtaining vitamin D from sunlight, however, epidemiologic studies have found that among the elderly, many have insufficient levels for optimal health even in summer. The statistics may be the result a decline in vitamin D synthesis that comes with older age as well as too much time spent indoors.

For the elderly (and for anyone), the easiest and safest way to obtain  sufficient vitamin D is through supplementation. Supplementation with 1,000 or 2,000 IU daily is suggested to help obtain enough for supporting the health of bones, muscles and the heart.   

Seniors can also make sure they are obtaining sufficient vitamin D by requesting a vitamin D status test from their doctors or by ordering a home test from a non-profit organization such as Grassroots Health.