Introducing Vitamin B12

Vitamin B12 is important for metabolism, the formation of red blood cells, and the maintenance of the central nervous system, which includes the brain and spinal cord. Working in combination with Vitamin B6 and Vitamin B9 (folic acid), B12 plays a key role in converting homocysteine into methionine, one of the 20 or so building blocks from which the body builds new proteins.

B12 is naturally found in animal products such as fish, poultry, meat, eggs or dairy. Breakfast cereals and enriched soy or rice milk are also often fortified with B12. Both beef liver and clams, an odd combination, have incredibly high levels of B12, but omega-rich salmon and trout have good levels. There’s also some B12 in chicken, tuna, yogurt, milk, eggs and cheese. B12 is also found in virtually all multivitamins, as a standalone vitamin and in prescription form.

While most of us consume enough B12 in our diet, deficiencies do occur. As B12 is only found naturally in animal products, vegetarians and vegans, and those who consume very little animal protein, milk or dairy should supplement to avoid a B12 deficiency. Those with “pernicious anemia” are also often B12 deficient, as are heavy drinkers and those who have had weight loss surgery. As our stomach acid helps extract the B12 from the food we eat, those who take proton-pump inhibitors (like Prilosec or Nexium), H2 blockers or other antacids regularly to reduce stomach acids may have a deficiency.

With age, stomach acid levels decline. In addition, many older adults trend towards a diet with less animal and dairy products, and the combination of changing diet and lower stomach acid levels can cause a deficiency. For these reasons, Cooper Clinic regularly measures B12 blood levels in patients over the age of 65 and in others who might be at risk.

Symptoms of B12 deficiency include memory issues, moodiness or depression, muscle weakness, extreme fatigue, low blood pressure, numbness or tingling in arms and legs, shakiness, an unsteady gait and incontinence – the same exact symptoms that mimic the downside of aging for many. For this reason, and because it’s possible to have only one or two of the symptoms and still be deficit, our recommendation is to consider B12 deficiency if any of the symptoms exist.

The only way to know for sure if your B12 level is low is to get a blood test. The accepted range for B12 is between 254 and 1,320 picograms per milliliter of blood serum. Cooper Clinic physicians like to see levels at of least 400- to 500 picograms per milliliter of blood serum or higher.

Within the Cooper Complete line of supplements, all adult multivitamins contain 400 micrograms of B12. For those who need additional supplementation, we also have a liquid B12 that delivers 1,000 micrograms B12 per serving. The liquid is a mild cherry flavor, and because it’s in liquid form, the amount taken can be varied as needed. A 30-serving supply is $12.95. If you’d like to hear more about B12, click here to listen to this podcast on the subject by Todd Whitthorne, President and CEO of Cooper Complete® Nutritional Supplements.

To purchase Cooper Complete supplements, visit the Cooper Store.

Jill Turner is VP Operations for Cooper Concepts, the company that markets Cooper Complete nutritional supplements. Email (jsturner@cooperwellness.com) or call 972-560-3262 with your questions and comments regarding supplements.

Reference
The Nutrition Source
Three of the B Vitamins: Folate, Vitamin B6, and Vitamin B12
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vitamin-b/

Dietary Supplement Fact Sheet: Vitamin B12
http://ods.od.nih.gov/factsheets/vitaminb12

Vitamin B12 Recommendations
http://www.umm.edu/ency/article/002403rec.htm

Vitamin B12 Deficiency: Causes and Symptoms
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/b-12-deficiency/index.html

Vitamin B12
http://health.nytimes.com/health/guides/nutrition/vitamin-b12/overview.html

It Could Be Old Age, or It Could Be Low B12
http://www.nytimes.com/2011/11/29/health/vitamin-b12-deficiency-can-cause-symptoms-that-mimic-aging.html

New Year, Clean Sweep – Assessing Your Cabinets

While the science suggests that setting a multitude of New Year’s resolutions isn’t honestly a great idea and that we do much better if we focus on one goal at a time, many of us continue to view New Year’s as an overall fresh start. For me, my re-focus on healthy eating means clearing the cabinets and cupboards of leftover contraband from the holidays, and while I’m at it, checking expiration dates on all pantry items as well as all the condiments that have accumulated in the refrigerator. After making a clean sweep through the kitchen, it only makes sense to continue to the bathroom cabinets, another key area in our home with lots of items with “best used by” dates.

Prescription medications and over-the-counter medications, including vitamins and other dietary supplements, all have expiration/best used by dates. Prescription medications typically have a one-year shelf life, while vitamins and supplements have a two-year shelf life.

To dispose of supplements and medications that have expired or are no longer needed, many cities have hazardous waste collection sites that will take these items. The U.S. Department of Justice Drug Enforcement Administration (DEA) has scheduled the next National Prescription Drug Take Back Day for Saturday, April 28, 2012, from 10:00 a.m. to 2:00 p.m. During this event, unwanted medications can be dropped off at collection sites for free.

If waiting until April seems to far away, pharmacy chain CVS has partnered with Sharps Compliance Corporation, a company that handles medical waste, and all of their pharmacies have medication disposal envelopes which can be used to send unwanted medications directly to Sharps for disposal. (The postage paid envelopes are $3.99 each.)

If you elect to dispose of unused medications in your trash, the U.S. Food and Drug Administration (FDA) offers these guidelines for handling:

• Take the pills out of their original containers.
• Mix the pills with an undesirable substance, such as used coffee grounds or cat litter to make the pills less attractive to children or pets and unrecognizable to someone who might intentionally go through your trash.
• Put the mixture in a sealed container or bag to prevent the pills from leaking or breaking out of a garbage bag.
• These products should not be burned, so those in rural areas with burn barrels should not put these items in the burn barrel.

The Office of National Drug Control Policy recommends that before disposing of prescription medication bottles, the label either be removed, or covered with a permanent marker or duct tape to prevent re-ordering by someone else.

Recommended storage instructions are noted on vitamin and supplement bottles, and on the insert that accompanies prescription medications. As a general rule, products should be stored at room temperature, away from both excessive light and humidity.

Reference
National Take Back Initiative
http://www.deadiversion.usdoj.gov/drug_disposal/takeback/

Sharps Compliance Corp’s TakeAway Environmental Return System ™ Envelope Solution Now Available at CVS/pharmacy
http://online.wsj.com/article/PR-CO-20110816-905933.html

FDA How to Dispose of Unused Medicines
http://www.fda.gov/downloads/Drugs/ResourcesForYou/Consumers/BuyingUsingMedicineSafely/UnderstandingOver-the-CounterMedicines/ucm107163.pdf

Jill Turner is VP of Operations for Cooper Concepts, the company that markets Cooper Complete nutritional supplements. E-mail jsturner@cooperwellness.com or call 972-560-3262 with your questions and comments regarding supplements.

Cooper Complete: Coming Soon

We have several new “single ingredient” supplements that are being added to the Cooper Complete line. Below is a quick overview about each item.

Vitamin B12 (Liquid) Methylcobalamin (Now Available Online and at The Coop)
Cooper Clinic now checks B12 levels (through a blood test) as part of the comprehensive physical exam. People at risk for vitamin B12 deficiency include strict vegetarians, elderly people and those with pernicious anemia. Studies have shown that a deficiency of vitamin B12 can lead to abnormal neurologic and psychiatric symptoms. These symptoms may include shaky movements and unsteady gait, muscle weakness, spasticity, incontinence, hypotension (low blood pressure), vision problems, dementia, psychoses and mood disturbances. Researchers have reported that these symptoms may occur when vitamin B12 levels are just slightly lower than normal and are considerably above the levels normally associated with anemia.

Cooper Complete vitamin B12 comes in liquid form and is (natural) cherry flavored. Each bottle contains 30 servings of 1,000 mcg vitamin B12 (methylcobalamin).

Melatonin – Two Forms: Quick Release & Prolonged Release
At some time or another, almost all of us have issues with sleep. Sometimes the issue is that we fall asleep easily, but then wake up long before dawn and have difficulty getting back to sleep. Other times, the issue is simply difficulty in falling asleep. To address these different sleep disturbances, two new Melatonin products are coming. Quick Release Melatonin will help those who have difficult falling asleep, while Prolonged Release Melatonin is for those who can fall asleep quickly but then have difficulty staying sleep. Each formula will contain 3 mg Melatonin and 60 servings.

For best results, our recommendation is to take one tablet one hour before bedtime or as directed by a physician.

Iron – Prolonged Release
Most of us have iron levels that are perfectly normal without supplementation. This product is for those who have a deficiency and have been directed by their physician to take supplemental iron. Our prolonged release iron tablets will dispense iron (in the Ferronyl® form) for a six to eight hour period to aid in absorption.

Two tablets of Cooper Complete supplemental Iron contain 54 mg Iron (from Ferronyl®). Each bottle contains 60 tablets.

L-Lysine
The amino acid L-Lysine is an essential amino acid that we get in food, particularly meat and poultry, but also in dairy products, eggs and beans. The supplement L-Lysine is often taken to control herpes simplex virus outbreaks, also known as “cold sores” or “fever blisters.” In a small placebo-controlled clinical trial, the treatment group took 1,000 mg L-Lysine three times a day for six months (3,000 mg L-Lysine total per day), and compared to the placebo group, had an average of 2.4 fewer herpes simplex virus outbreaks over the six-month period. The treatment group also reported a lessoned severity of symptoms and significantly reduced healing time. In a prospective, randomized, double-blind, placebo-controlled, cross-over study of forty-one patients, researchers found that supplementation of 1,248 mg of L-Lysine per day decreased the recurrence rate of herpes simplex attacks in non-immuno-compromised individuals.

Cooper Complete L-Lysine capsules contain 500 mg. Each bottle contains 100 capsules.

While Vitamin B12 has already arrived and is available online and in our store, The Coop, located inside Cooper Fitness Center in Dallas, the remaining new items will not be arriving until January or February of 2012.

To purchase Cooper Complete supplements, visit the Cooper Store.

Our toll free number is 888-393-2221; email us at Questions@CooperWellness.com.

Reference
Success of L-lysine therapy in frequently recurrent herpes simplex infection. Treatment and prophylaxis.
http://www.ncbi.nlm.nih.gov/pubmed/3115841?dopt=Abstract

Treatment of recurrent herpes simplex infections with L-lysine monohydrochloride.
http://www.ncbi.nlm.nih.gov/pubmed/6435961?dopt=Abstract

Lysine as a prophylactic agent in the treatment of recurrent herpes simplex labialis.
http://www.ncbi.nlm.nih.gov/pubmed/6438572?dopt=Abstract

Subjective response to lysine in the therapy of herpes simplex.
http://www.ncbi.nlm.nih.gov/pubmed/6423612?dopt=Abstract

Jill Turner is VP Operations for Cooper Concepts, the company that markets Cooper Complete nutritional supplements. Email (jsturner@cooperwellness.com) or call 972-560-3262 with your questions and comments regarding supplements.

Dynamic Duo Omega-3, Vitamin D: Two Nutrients Proven to Boost Heart Health

More than 200 years ago Scottish philosopher David Hume wrote, “A wise man proportions his belief to the evidence.” Today, that advice still holds true, especially when it comes to nutritional supplementation.

In the multi-billion dollar vitamin and supplement industry, products often claim more “sizzle” than “steak.” However, when you look at the research, evidence shows that supplementation with appropriate nutrients makes sense for most people. The key being “appropriate nutrients,” and when it comes to heart health there are two nutrients in particular we should pay close attention to—omega-3 and vitamin D.

Connecting Healthy Hearts to Omega-3s
The cardiovascular benefit of omega-3 fats is not a new health discovery. It was identified in the early 1970s by Jørn Dyerberg, MD, DMSc, and his colleagues in Greenland. They sought to understand how Eskimos living in Greenland could eat a high-fat diet—consisting mostly of fish and seal—and still have one of the lowest death rates from cardiovascular disease in the world. Through research they found the answer—omega-3 fats. Their work was published in The Lancet and The American Journal of Clinical Nutrition.

Today more than 18,000 published studies show the benefits of omega-3 fats, especially for the heart because they help lower blood pressure, resting heart rate, risk of arrhythmia, sudden death and triglycerides. Omega-3 fats also improve the HDL/LDL cholesterol ratio and reduce the risk of developing metabolic syndrome.

Noted omega-3 researcher William Harris, PhD, touts the cardiovascular benefits stating, “There is no nutrient more important for decreasing risk of cardiovascular death — and more lacking — than omega-3.”

It’s in the Label
When it comes to buying nutritional supplements it pays to be an educated consumer. This is particularly the case with omega-3 fats, which are often referred to, almost interchangeably, as fish oil and or poly-unsaturated fatty acids. Not all omega-3 products are created equal—the important ingredients to look for are the amounts of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) in the product.

EPA and DHA are the “long chain” omega-3s that are so beneficial for the heart as well as the brain, eyes and immune system. EPA and DHA come from the micro-algae that fish eat, especially fatty fish such as salmon, trout, mackerel, anchovies and sardines.

For maximum benefit most experts recommend at least 1,000-2,000 mg of EPA and DHA combined every day. If you are eating fatty fish at least three to four times a week, you are probably getting enough omega-3 fats from your diet. However, studies indicate that Americans eat fish once every 11 days on average.

When determining which omega-3 supplement product is the best buy, you will need to do some detective work. That is, read the small print on the back of the bottle. Well over half of omega-3 products provide only a 30 percent concentration of EPA and DHA. That means every 1,000 mg (1 gram) soft gel will give you 300 mg of EPA and DHA. With that in mind you will need to take four soft gels per day to total 1,200 mg of EPA and DHA.

The higher quality—and often best value—fish oils provide a 50-60 percent concentration, which means you need to take just two 1,000 mg soft gels per day to reach the target daily dose.

The Vitamin D Dilemma
The other nutrient that deservedly is currently getting lots of positive press is vitamin D, which actually is not a vitamin at all. It’s a steroid hormone manufactured, or synthesized, by our body when UVB light from the sun hits our skin. We can also get some vitamin D from our diet by consuming fish, milk and fortified cereal. But it’s difficult to get the proper dosage through food alone.

Vitamin D was “discovered” when many children in New England began developing rickets during the winter months. Rickets is a softening of the bones in children that can potentially lead to fractures and deformity (osteomalacia is a similar condition in adults). There was limited sunshine during the day and everyone wore long pants, coats and hats due to the cold temperatures, making it difficult for the children’s bodies to synthesize enough vitamin D. Because vitamin D regulates the uptake of calcium into the bones, without enough of it the bones simply won’t calcify.

As it turns out though, vitamin D is involved in much more than just bone health. Thousands of studies now link low vitamin D status to many conditions including cardiovascular disease, hypertension, several cancers, depression, diabetes, chronic pain, macular degeneration, poor lung function and arthritis.

Cedric Garland, DrPH, a recognized vitamin D expert contends, “The benefit of vitamin D is as clear as the harmful link between smoking and lung cancer.”

A 2008 study of 1,354 men, ages 40-75, published in The Archives of Internal Medicine, showed those deficient in vitamin D (a blood level less than 15 ng/ml) were 2½ times more likely to suffer a heart attack than those with the highest levels and those heart attacks were more likely to be of the fatal variety.

Yet at the same time, studies indicate that vitamin D levels are dropping throughout much of the world. One factor is most of us spend a majority of our days inside—working and doing indoor leisure activities. And when we do go out in the sun we’ve been taught to wear sunscreen to reduce our risk for skin cancer. Sunscreen with a SPF of 15 or greater decreases the synthesis of vitamin D by 99 percent. Keep wearing your sunscreen, but give yourself 15 minutes in the sun before applying it.

Determining D Levels
There is only one way to determine your vitamin D level—a blood test known as 25 hydroxyvitamin D.

• Insufficiency – level less than 30 ng/ml
• Deficiency – level less than 20 ng/ml
• Toxicity – level of at least 150 ng/ml

Of interest, most lifeguards and people who live near the equator (where UVB light is most prevalent) have vitamin D levels around 70-100 ng/ml.

The recommended target level for vitamin D is open to debate. Most experts agree your vitamin D level should be least 30 ng/ml. However, Cooper Clinic in Dallas, Texas, recommends patients target at least 40 ng/ml as a baseline.

Supplement the Sun
One of the best ways to ensure your vitamin D level is appropriate is to use supplements. Vitamin D-3 is recognized to be more bioavailable than D-2. How much is needed varies greatly based on age, skin tone, time of year, sun exposure, where you live, weight and other factors.

While Dr. Garland and other researchers recommend a daily oral intake of 2,000 to 2,400 IU of D-3 for adults, it’s best to consult with your physician on what your specific intake should be based on your vitamin D test results, age and other health issues.

There are two things to keep in mind. One, don’t be surprised if your level is low. If your level is very low (less than 15 or 20 ng/ml), your physician may place you on a prescription vitamin D at a dose of 50,000 IU once or twice a week for a period of eight to 12 weeks. This is known as a “hyper dose” to quickly get your blood level where it needs to be.

Secondly, if your level is low, even real low, don’t worry. Correcting the problem is easy and inexpensive.

There are a number of things we can do to keep our hearts healthy including exercise, weight management and preventive medical exams, but making sure our omega-3 and vitamin D levels are appropriate is certainly a great place to start. Stay well!

Todd Whitthorne
President & CEO, Cooper Concepts, Inc.

Cooper Complete® is a pure, potent vitamin and supplement line scientifically proven to improve well-being. Included are Advanced Omega-3 and Vitamin D-3. Cooper Complete can be purchased online or by phone at 888.393.2221.

The “Hot” News About Cayenne Supplements

We recently received an inquiry about Cayenne Pepper supplements. Cayenne pepper is a member of the Capsicum family of vegetables, which also includes red peppers, bell peppers, pimento and paprika. Capsicum adds color, pungency and aroma to foods. The level of pungency (heat) in peppers depends mainly on the concentration of capsaicinoids. Chili peppers and red peppers have higher capsaicinoid levels, while paprika has lower levels. Spanish paprika, made from pimentos, has almost no heat and is used primarily for coloring. Cayenne pepper is made by drying, and then grinding, the hotter chili peppers and red peppers into a powder.

When we consume foods containing higher levels of hot peppers, the capsaicin causes a chemical messenger “substance P”, to artificially release. Substance P in our nerve cells is responsible for transmitting pain signals. This artificial release is transmitted to our nervous system, and this is how we feel the burning pain in our mouth from the heat. Over time and repeated intake of hot, spicy foods, the level of substance P is depleted in our mouth, so people who eat a lot of hot foods regularly actually do build up a gradual tolerance to the heat.

The same “tolerance” that allows frequent hot pepper eaters to tolerate the heat more easily than those who only occasionally have hotter foods is the basis for over-the-counter capsicum creams that can be topically applied to the body. Caution should be exercised when using these creams though, as the same “hot” sensation we get when eating peppers or prepping hot peppers for food dishes also applies to these creams. They can be painful, particularly if they hit any open cuts or mucous membrane. There’s good clinical evidence that Capsicum topically applied in a plaster or cream is helpful in reducing lower back pain. There has also been research findings that capsicum plasters combined with acupuncture can help relieve post-operative nausea and vomiting.

When used orally, Capsicum may cause gastrointestinal irritation, mouth and throat irritation, damaged taste buds with reduced ability to taste foods, fullness, flatulence, gas, indigestion, diarrhea, ulcer aggravation and stomach pain. Even with all these side effects, oral Capsicum supplements have been suggested as a cure-all for everything from weight loss, sore throat, gastrointestinal disorders, diabetes and skin conditions. However, the science for Capsicum in these areas is lacking. Capsicum supplements may also impact blood-thinners, antidepressants, insulin levels and blood pressure. They can cause allergic reactions in those who are allergic to bell peppers, paprika or other peppers.

For all of these reasons, we’ll continue to enjoy all kinds of peppers in our food, and yes, cayenne pepper in some of our dishes, but might shy away from taking Capsicum supplements.

For more information about Cooper Complete vitamins and supplements, please call 888.393.2221 or visit coopercomplete.com.

Jill Turner is VP Operations for Cooper Concepts, the division that markets Cooper Complete nutritional supplements. Email (jsturner@cooperwellness.com) or call Jill at 972-560-3262 with your questions and comments regarding supplements.

Vitamins and Minerals for Athletes

We received the following question via email recently. The writer attended a symposium at UCLA in 1994 where Dr. Cooper spoke about the vitamins and minerals he suggested long-distance runners take to counter free radicals. The writer advised that she is still a long-distance runner, and would like to know what the current recommendations are. Her notes from the 1994 symposium document that Dr. Cooper suggested long-distance runners take 1,000 mg Vitamin C, 400 IU natural Vitamin E, and 25,000 IU Beta Carotene. She closed by also asking about recommendations on Vitamin D.

The world of supplements is honestly an area of constantly evolving science. Dr. Cooper wrote a book, the Antioxidant Revolution, back in 1994, following his research on the impact of antioxidants and athletic recovery. (The book is out of print.) The guidelines in that book were the foundation of Cooper Complete Elite Athlete, a multivitamin and mineral formulation specifically for elite athletes, including marathoners, triathletes, competitive body builders and cyclists to name a few.

The recommendation of Dr. Cooper, and his scientific team of advisors has changed significantly over the years, and Cooper Complete Elite Athlete has been revised multiple times in response to the expanding body of research available. The level of vitamin A (as natural beta carotene) is now dramatically lower, in part due to the prevalence of vitamin A/Beta Carotene in packaged cereals and many other fortified foods, while the levels of vitamin C and E have been increased to 2,000 mg (Vitamin C) and 800 IU (Vitamin E). Vitamin D, originally at 400 IU, is now at 2,000 IU. We encourage Vitamin D blood testing, and those who find levels still low with 2,000 IU per day may add additional Vitamin D to their regimen.

The latest formulation change is set to occur early next year, when we adjust the level of folic acid from 400 mcg to 200 mcg, and change the form from folate to Metafolin, a patented form of 5-methyletrahydrofolate (5-MTHT) made by Merck. Along with this ingredient change, the tablets will receive a vanilla flavored coating to make them easier to swallow.

We suggest that those taking Cooper Complete Elite Athlete exercise more than five hours per week at 80 percent maximal heart rate or higher (as defined: 205 – ½ age x 0.8) or as recommended by their healthcare professional. Here is the Cooper Complete Elite Athlete ingredient composition.

In addition to taking Cooper Complete Elite Athlete, we suggest that all adults take a minimum of 1,000 mg per day (combined) of the omega-3 fatty acids EPA and DHA, as studies show that EPA is a great overall inflammation fighter.

For more information about Cooper Complete vitamins and supplements, please call 888.393.2221 or visit coopercomplete.com.

Reference
Joint Health - http://www.coopercomplete.com/store/detail/178.php

Advanced Omega-3 - http://www.coopercomplete.com/store/detail/179.php

Jill Turner is VP Operations for Cooper Concepts, the division that markets Cooper Complete nutritional supplements. Email (jsturner@cooperwellness.com) or call Jill at 972-560-3262 with your questions and comments regarding supplements.

All About Magnesium

Magnesium is essential to good health. The fourth most abundant mineral in our body, about fifty to sixty percent of the body’s magnesium is found in our bones, with the balance in our muscle and other soft tissues. Magnesium helps maintain normal muscle and nerve function, regulates heart rhythm, supports a healthy immune system and keep bones strong. It also helps regulate blood sugar levels, promotes normal blood pressure and is involved in energy metabolism.

The daily recommended intake for magnesium is 400 mg for men 19 to 30 years of age and 420 mg for men over 30 years of age; 310 mg for women 19 to 30 years of age and 320 mg for women over 30 years of age. Cooper Clinic routinely tests magnesium levels as part of the blood profile in the comprehensive physical. A normal blood plasma level is 1.8 to 2.4 mg/dL.

Foods that are naturally high in fiber generally have decent levels of magnesium. Dietary sources of magnesium include legumes, whole grains, vegetables (especially broccoli, squash, and green leafy vegetables), seeds and nuts (especially almonds and cashews). Other sources include dairy products, meats, chocolate and coffee. Per 3 ½ ounce serving, Kelp provides 760 mg magnesium, while almonds and cashews have approximately 270 mg, and pecans and English walnuts around 135 mg.

The health status of our digestive system and kidneys influences our magnesium level. Primarily absorbed in the small intestine, magnesium is then transported through the blood to cells and tissues. Our kidneys excrete magnesium, so in instances where kidney health is impaired, too much magnesium may be expelled. In general, healthy individuals absorb about one-third to one-half of the magnesium ingested. Crohn’s disease and other gastrointestinal disorders can impair absorption of magnesium.

Older adults are at increased risk for magnesium deficiency. In addition to consuming less magnesium than younger adults, magnesium absorption decreases and renal excretion of magnesium increases in older adults. Seniors are also more likely to take drugs that interact negatively with magnesium. Magnesium supplements should not be taken at the same time as tetracycline or thyroid hormones - take either two hours before or after the medication.

Early signs of magnesium deficiency could include loss of appetite, nausea, vomiting, fatigue, insomnia and weakness. Later signs may include numbness, tingling, personality changes, muscle contractions, cramps, seizures and abnormal heart rhythms. Because these symptoms are so broad, a magnesium deficiency can sometimes go undetected as physicians eliminate other issues.

Magnesium supplements combine magnesium with another substance such as a salt. Magnesium supplements include carbonate, chloride, gluconate, glycinate, hydroxide, oxide, silicate, stearate and sulfate. Epsom salts, often used to sooth a variety of skin conditions, is actually magnesium sulfate. Elemental magnesium refers to the amount of magnesium in each compound, and the amount of elemental magnesium in a compound and its bioavailability influence the effective of the magnesium supplement. Bioavailability is the amount of magnesium that is ultimately absorbed and useable by our body. In a more bioavailable form of magnesium, it is not unusual to find that four or more tablets are required to get to 500 mg of magnesium.

References
Nutritional Magnesium Association
http://www.nutritionalmagnesium.org/

Dietary Supplement Fact Sheet: Magnesium
http://ods.od.nih.gov/factsheets/magnesium

Jill Turner is VP Operations for Cooper Concepts, the company that markets Cooper Complete nutritional supplements. Email (jsturner@cooperwellness.com) or call 888-393-2221 with your questions and comments regarding supplements.