Showing posts with label nutrients. Show all posts
Showing posts with label nutrients. Show all posts

Friday, June 16, 2023

Vitamin D and it's possible links to support health during Cancer journey.

 

Taking Vitamin D Daily May Reduce Cancer Mortality by 12%

Analysis by Dr. Joseph Mercola 
  • June 16, 2023


STORY AT-A-GLANCE

  • A 2023 systematic review and meta-analysis found daily vitamin D supplementation reduced cancer mortality by a significant 12%
  • Daily vitamin D supplementation was particularly beneficial for people aged 70 and over, as well as those who took vitamin D daily and were later diagnosed with cancer
  • Among people who took daily vitamin D doses of 5,000 IU to 50,000 IU daily, no adverse effects were found
  • Past research has found women with a vitamin D level at or above 60 ng/mL (150 nmol/L) had an 82% lower risk of breast cancer compared to those with levels below 20 ng/mL
  • To optimize your vitamin D levels, regular sun exposure is the best option; however, if you’re unable to get adequate sun exposure each day, supplementation may be necessary

On a typical sunny day, your body may produce up to 25,000 international units (IU) of vitamin D.1Yet, in the U.S., the average daily recommended intake is only 600 IU for people between the ages of 1 and 70, and 800 IU for those over 70.2

These amounts are likely far too low for most people to optimize their vitamin D levels and take advantage of all the related health benefits — like a reduced risk of dying from cancer.3 The fact is, adequate daily sun exposure over a large portion of your skin is the best way to increase and maintain your vitamin D levels.

But many people either don’t get outdoors enough to achieve this, or live in areas where it’s too cold to comfortably do so for much of the year. While you should strive to get sensible sun exposure as much as possible, since it offers important benefits beyond vitamin D, research also shows that daily vitamin D supplementation is safe4 and significantly advantageous for your health.

Daily Vitamin D Lowers Cancer Mortality by 12%

Cancer is the second leading cause of death in the U.S., after heart disease.5 Yet, despite the fact that so many people are dying of this condition — and vitamin D could help — health officials rarely recommend vitamin D for cancer prevention or treatment.

A 2023 systematic review and meta-analysis published in Ageing Research Reviews found vitamin D3 supplementation reduced cancer mortality by 6%. This wasn’t considered statistically significant, but when only studies involving daily vitamin D intake were analyzed, cancer mortality dropped by a significant 12%.6 According to the researchers:7

“From a biological perspective, it is plausible that a sufficient vitamin D status has an impact on cancer prognosis: by binding to the vitamin D receptor (VDR), the active hormone 1,25-dihydroxyvitamin D (1,25(OH)2D) influences signaling pathways that regulate cell proliferation, differentiation, and cell survival, and thus acts as an anti-proliferative agent in many tissues and can slow the growth of malignant cells.”

Meanwhile, risks of lung cancer, colorectal cancer, breast cancer, bladder cancer and lymphoma are higher in people with low vitamin D levels, while having higher levels is associated with a better prognosis in cases of breast and colorectal cancers.8

The Ageing Research Reviews study further revealed that daily vitamin D supplementation was particularly beneficial for people aged 70 and over, as well as those who took vitamin D daily and were later diagnosed with cancer. Study author Ben Schöttker, Ph.D., with the German Cancer Research Center in Heidelberg, explained:9

“This does imply that basically everyone aged 50 and older, including people who have never had cancer, might profit from vitamin D supplementation if they are vitamin D insufficient … Doctors cannot know who might develop cancer at a later time. 

However, in Germany, the risk [of developing] cancer once in life is very high — 43% for women and 51% for men — and thus, the chance to treat someone who might profit from that in the future is quite high … the lifetime risk to develop cancer is comparable in most other industrialized countries.” 

Many Studies Show Vitamin D Lowers Risk of Cancer Death

Other research also supports vitamin D’s role in protecting against cancer death. In one study of 25,871 patients, vitamin D supplementation was found to reduce the risk for metastatic cancer and death by 17%. The risk was reduced by as much as 38% among those who also maintained a healthy weight.10,11

What’s particularly noteworthy is this study only gave participants 2,000 IU of vitamin D daily and didn’t measure their blood levels. Despite these research flaws, a significant benefit was still found. However, other research has found even more striking benefits.

Take, for example, a GrassrootsHealth analysis published in June 2018 in PLOS ONE. It showed women with a vitamin D level at or above 60 ng/mL (150 nmol/L) had an 82% lower risk of breast cancer compared to those with levels below 20 ng/mL (50 nmol/L).12

An earlier U.K. study found that having a vitamin D level above 60 ng/mL resulted in an 83% lower breast cancer risk,13,14 which is nearly identical to GrassrootsHealth's 2018 analysis. Another meta-analysis looking at breast cancer reviewed 70 observational studies, finding that for each 2 ng/mL (5 nmol/L) increase in vitamin D level there was a corresponding 6% decrease in breast cancer incidence.15

Overall, this translates into a 71% reduced risk when you increase your vitamin D level from 20 ng/mL to 60 ng/mL (50 to 150 nmol/L).16 Similarly, a Canadian study showed that women who reported having the most sun exposure from ages 10 to 19 had a significantly reduced risk of developing breast cancer.17



Did High-Dose Vitamin D Cure Pancreatic Cancer?

Vitamin D may even help in cases of pancreatic cancer, one of the deadliest forms of cancer with a five-year survival rate of just 7.2%.18 Researchers published the case of an 83-year-old woman with pancreatic cancer “who errantly took supratherapeutic doses of vitamin D 50,000 U daily, achieving a serum 25(OH)D level of more than 150 ng/mL, with no appreciable side effects.”

Personally, I strongly disagree with high dose therapy as it is unnecessary and non-biological and if you are supplementing I would recommend taking it once a day.

Eight months after diagnosis — and consistent daily intake of high-dose vitamin D — scans revealed “no evidence of disease progression.” Further, the researchers noted, “Currently she describes as feeling quite well with no difficulty accomplishing her activities of daily living.” They called for further research to investigate:19

“One cannot conclude that her vitamin D dose was in any way related to this outcome. There is only one CT scan before the initiation of vitamin D, and there is no way to know what her pace of disease would have been in the absence of vitamin D supplementation. In addition, she was taking several other supplements such as shitake mushrooms, although inconsistently and for a shorter duration, which were also intended to treat her malignancy.

Nonetheless, given the poor prognosis of pancreatic cancer and the limited treatment options for patients, this case should stimulate further investigation. The daily dose of 50,000 U of vitamin D3 was well tolerated in our patient for over 10 months at the time of writing. Consideration should be given to a clinical trial that evaluates a similar dose.”

High-Dose Vitamin D Deemed ‘Safe,’ Beneficial

There’s a lot of controversy over taking higher doses of vitamin D, in part because excessive vitamin D, particularly in combination with lack of vitamin K2 and magnesium, may cause overabsorption of calcium, which in turn may result in calcium deposits in your heart and kidneys.

A team of researchers conducted routine vitamin D screenings on more than 4,700 hospital patients upon admission.20 Most were then given vitamin D supplements in the amount of 5,000 or 10,000 IUs a day to correct deficiencies. In some cases, patients took 20,000 to 50,000 IUs daily to target certain diseases.

“Deficiency is strongly linked to increased risk for a multitude of diseases, several of which have historically been shown to improve dramatically with either adequate UVB exposure to the skin, or to oral or topical supplementation with vitamin D. These diseases include asthma, psoriasis, rheumatoid arthritis, rickets and tuberculosis,” the researchers explained.

While three patients with psoriasis had “marked clinical improvement” upon taking higher vitamin D doses daily, none of the patients experienced hypercalcemia due to vitamin D — nor did they experience any other adverse event from vitamin D supplementation.

In the video above, John Campbell, a retired nurse educator based in England, details the study, noting, “There’s no question at all in my mind that authorities around the world … should increase the recommended amount of vitamin D. The current recommended amounts … are way too low.”21

There’s a Good Chance You’re Vitamin-D Deficient

The global prevalence of vitamin D deficiency (defined as a level of less than 20 ng/mL) and insufficiency (defined as a level of 20 to less than 30 ng/mL) is 40% to 100%.22

Further, 20 ng/mL has repeatedly been shown to be grossly insufficient for good health and disease prevention and, to maintain your health, your level should be between 60 ng/mL (150 nmol/L) and 80 ng/ml (200 nmol/l). A level of 100 ng/mL (250 nmol/l) appears safe and beneficial for certain conditions, especially cancer.

Research has shown that once you reach a minimum serum vitamin D level of 40 ng/mL, your risk for cancer diminishes by 67%, compared to having a level of 20 ng/mL or less.23

Among older adults in the U.S., vitamin D deficiency may affect up to 100% of the population,24 not only because they tend to spend a lot of time indoors but also because they produce less vitamin D in response to sun exposure than a younger person with the same sun exposure.

The Best Way to Raise Your Vitamin D Level

The best way to get your vitamin D is from sun exposure. While many are unable to do this, it is possible. As I am writing this at the end of May, my vitamin D level was 99 with no supplementation. When you aren’t taking a vitamin D supplement, your D level is a strong marker for sun exposure and confirmation you are getting enough near infrared (IR) in addition to UVB radiation.

There’s a good reason to ensure your vitamin D levels are within the optimal range. Aside from combating cancer, giving vitamin D to people with COVID-19 cut risk of death from SARS-CoV-2 by 51% and reduced risk of admission to the intensive care unit by 72%.25

I launched an information campaign to raise awareness about the use of vitamin D for COVID-19 back in June 2020 and published my own vitamin D review October 31, 2020, in the peer-reviewed journal Nutrients.26 It shows that 14 observational studies suggest vitamin D levels are inversely linked with the incidence or severity of COVID-19 and recommends vitamin D supplements for prevention or treatment.27

To optimize your vitamin D levels, regular sun exposure is the best option, as not only will it naturally raise your vitamin D levels, but it will provide numerous other benefits, such as enhanced production of melatonin — another potent anticancer agent.28 However, if you’re unable to get adequate sun exposure each day, supplementation may be necessary.

To determine how much sun exposure is enough and/or how much vitamin D3 you need to take, you’ll need to measure your vitamin D level, ideally twice a year. When supplementing, also remember vitamins D and K2, calcium and magnesium all work together and must be properly balanced for optimal health.

 Sources and References
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Monday, June 12, 2023

Summer fun and Watermelons for cardiometabolic health

 

Why Watermelon Is Good for Your Cardiometabolic Health

Analysis by Dr. Joseph Mercola <https://articles.mercola.com/sites/articles/archive/2023/06/02/watermelon-cardiometabolic-health-benefits.aspx?cid_source=dnlsubstack&cid_medium=email&cid_content=art2HL&cid=20230602_SU>


STORY AT-A-GLANCE

  • Only 6.8% of U.S. adults have optimal cardiometabolic health, while an estimated 47 million have cardiometabolic disorders
  • Watermelon contains L-citrulline and L-arginine, which are nitric oxide (NO) precursors; NO helps relax blood vessels and widen arteries
  • Consuming watermelon juice attenuates reductions in heart rate variability (HRV) after high sugar consumption; low HRV is associated with increased risk of cardiovascular disease and mortality
  • Compared to people who don’t eat watermelon, those who do have healthier quality diets and increased nutrient intake
  • Among overweight or obese adults, eating watermelon led to greater satiety, including lower hunger, food consumption and desire to eat and greater fullness, compared to eating low-fat cookies


Only 6.8% of U.S. adults have optimal cardiometabolic health,1 while an estimated 47 million have cardiometabolic disorders that increase their risk of heart disease and Type 2 diabetes.2 Risk factors for cardiometabolic disease include high blood pressure, abdominal obesity, elevated fasting blood sugar, dyslipidemia and elevated triglycerides.3

Factors that lower these risks are therefore beneficial for cardiometabolic health. This includes lifestyle factors like eating right, exercising and maintaining a healthy weight. Specifically, in the realm of dietary strategies, watermelon has an ideal mix of nutrients to support cardiometabolic health, making it among the best food choices.

Watermelon Juice Is Good for Heart Rate Variability

Heart rate variability (HRV) is an indicator of your body’s capacity to respond to stress. It measures the variations in time between your heartbeats — a function controlled by your autonomic nervous system (ANS). As such, HRV is said to be a “proxy of autonomic activity” that’s associated with executive functions, emotional regulation and more.4

HRV can help assess autonomic dysfunction, which, according to researchers with Louisiana State University in Baton Rouge, is an “emerging mechanism in the development of cardiometabolic disease.”5 Low HRV, for instance, is associated with increased risk of cardiovascular disease and mortality. Reduced HRV is also linked to the accumulation of visceral fat, hyperglycemia, endothelial dysfunction and increased inflammation.

Watermelon contains L-citrulline and L-arginine, which are nitric oxide (NO) precursors. NO helps relax blood vessels and widen arteries. When consumed orally, l-citrulline is converted to l-arginine. These compounds show promise for heart health, in part via their effect on HRV. According to the Louisiana State University team:6

“The amino acid L-arginine serves as the substrate for NO synthase to promote the enzymatic formation of NO. In healthy participants, increasing the plasma concentrations of L-arginine resulted in improved vagal control of heart rate. Other NO-promoting therapies, such as nitrates and beetroot juice, have also shown some promise in improving HRV.”

Watermelon Juice Attenuates Reductions in HRV

The team previously found that consuming watermelon juice for two weeks increases NO bioavailability. It’s believed that loss of NO bioavailability may play a role in reduced HRV.7 They conducted a randomized, double-blind, placebo-controlled trial to determine the effects of daily watermelon juice consumption for two weeks on HRV during an oral glucose challenge (OGC), or high sugar consumption. OGC has previously been shown to reduce HRV.

The trial involved 18 participants who drank either 500 milliliters (ml) of watermelon juice or a placebo daily for the study period. It found that watermelon juice attenuated the reductions in HRV caused by OCG. According to the study:8

“Using a rigorous study design, we show the efficacy of a naturally rich source of amino acids, L-citrulline, and L-arginine, to preserve HRV during a hyperglycemic episode.

These findings build on our previous work that shows WMJ supplementation protects vascular function during hyperglycemia. NO bioavailability is potentially a link between these two integrated physiological systems, but more work is required to develop a mechanistic understanding of this relationship.”

Eating Watermelon Linked to Healthier Diet

Separate research, published in the journal Nutrients, used data from the National Health and Nutrition Examination Survey (NHANES) to look into the associations between watermelon intake, nutrient intake and diet quality. Previous studies have linked watermelon extracts or supplements to a number of health benefits, including decreased pulse pressure and lower systolic and diastolic blood pressures.9

However, the extracts used in the studies equate to watermelon intakes of more than 2 pounds a day.10 The featured study set out to determine if eating smaller quantities of fresh, raw watermelon would also yield beneficial effects. About 98% of the study participants, which included both children and adults, consumed raw watermelon.11

Among children, usual intake was 125 grams, or 5/8 cup, a day, while adults typically consumed 161 grams, or about 2/3 cup, daily.12 Compared to people who didn’t eat watermelon, those who did had healthier quality diets and increased nutrient intake. The study found:13

“Children and adult watermelon consumers had greater than 5% higher intake of dietary fiber, magnesium, potassium, and vitamin A as well as more than 5% lower intake of added sugars … as well as higher intake of lycopene and other carotenoids. This study suggests watermelon can increase nutrient intake as well as diet quality in both children and adult Americans.”

Even compared to other foods, such as oatmeal, mango and nuts, watermelon consumption was associated with the highest positive percent changes. For instance, eating watermelon was linked to a 3% increase in total vegetables among children and a 10% increase in adults. Protein increased 5% in children who ate watermelon, and fatty acid ratio had a 9% increase.14

Watermelon is a nutrient-dense food, so it makes sense that eating it daily gives your nutrition a healthy boost. The Nutrients researchers noted, “Studies focused on raw watermelon intake are less common but have reported reduced triglycerides and LDL cholesterol, body weight, BMI, lower risk of prostate, lung, and breast cancer, as well as higher antioxidant capacity.”15

Regarding the lower sugar intake among watermelon consumers, the researchers suggested, “It’s possible the sweetness of watermelon curbed the desire to have other foods with added sugars.”16A 100-gram serving of watermelon (about 1/2 cup) provides a wealth of important nutrients, including:17

112 milligrams (mg) potassium
8.1 mg vitamin C
28 µg vitamin A
10 mg magnesium
3 µg folate
0.4 grams of dietary fiber

Watermelon Is a Bioavailable Source of Antioxidants

Watermelon is also unique in that it’s a rich source of antioxidants, including lycopene, beta-carotene, beta-cryptoxanthin, lutein and zeaxanthin.

"Watermelon has over ten and six times higher beta-carotene and beta-cryptoxanthin content, respectively, than other commonly consumed fruits," the researchers noted. "Encouraging Americans to consume watermelon could benefit intake of certain nutrients as well as unique components with antioxidant properties."18

Diets rich in the carotenoids beta-carotene, lutein and lycopene confer greater resistance against oxidation of low-density lipoprotein (LDL) cholesterol,19 which plays a role in the development of atherosclerosis. Higher plasma concentration of carotenoids was also associated with lower DNA damage.20

Plasma levels of antioxidants such as lutein, zeaxanthin, vitamin E, beta-cryptoxanthin, lycopene and alpha- and beta-carotene are also inversely correlated with congestive heart failure severity.21

Lycopene, a carotenoid antioxidant that gives watermelon its pink or red color, is especially noteworthy, as research suggests it may significantly reduce your risk of stroke. A study that followed men in their mid-40s to mid-50s for more than 12 years found those with the highest blood levels of lycopene were 55% less likely to have a stroke than those with the lowest levels.22

L-citrulline, meanwhile, may have therapeutic usefulness for cardiovascular disease. According to a study in Cardiovascular Drug Reviews:23

"Supplemental administration [of] L-arginine has been shown to be effective in improving NO production and cardiovascular function in cardiovascular diseases associated with endothelial dysfunction, such as hypertension, heart failure, atherosclerosis, diabetic vascular disease and ischemia-reperfusion injury, but the beneficial actions do not endure with chronic therapy.

Substantial intestinal and hepatic metabolism of L-arginine … makes oral delivery very ineffective … In contrast, L-citrulline is not metabolized in the intestine or liver … L-citrulline entering the kidney, vascular endothelium and other tissues can be readily converted to L-arginine, thus raising plasma and tissue levels of L-arginine and enhancing NO production."

A 2022 meta-analysis further highlighted watermelon consumption for improvement of cardiometabolic risk factors, calling out l-citrulline intake as well:24

“To conclude, longer-term l-citrulline supplementation and watermelon consumption may improve vascular function, suggesting a potential mechanism by which increased l-citrulline intake beneficially affects cardiovascular health outcomes in adults.”

More Reasons to Eat Watermelon

Another study looked at the effects of consuming “whole blenderized watermelon,” which refers to whole watermelon, including the flesh and rind, blended together.25 Overweight or obese children between the ages of 10 and 17 consumed either 1 cup of blenderized watermelon or a sugar-sweetened beverage daily for eight weeks.

Watermelon intake significantly decreased body mass index (BMI), BMI percentile, body fat percentage and HbA1c — a test that measures average blood sugar levels over three months. “Watermelon is a potential alternative to unhealthful snacks for improving anthropometry and some risk factors related to obesity in children,” the study concluded.26

Watermelon, which is 91% water by weight,27 also helps keep people hydrated, and this is another reason it’s so good for you. It also boosts satiety, which has benefits for weight management. In a study of 33 overweight or obese adults, participants consumed either 2 cups of watermelon or low-fat cookies daily for four weeks.28

The watermelon led to greater satiety, including lower hunger, food consumption and desire to eat and greater fullness. Eating watermelon also led to significantly decreased body weight, BMI, systolic blood pressure and waist-to-hip ratio compared to cookie consumption, which led to increased blood pressure and body fat. The watermelon group also enjoyed lower oxidative stress and increased antioxidant capacity. The researchers noted:29

“This study shows that reductions in body weight, body mass index (BMI), and blood pressure can be achieved through daily consumption of watermelon, which also improves some factors associated with overweight and obesity.”

A review of the evidence surrounding watermelon and l-citrulline for cardiometabolic health, spanning studies conducted from 2000 to 2020, further supported watermelon for reduced blood pressure and, potentially, weight control. Emerging evidence even suggests watermelon may boost brain and gut health by increasing NO bioavailability in all tissues.30

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