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.
Thursday, October 27, 2011
Monday, October 17, 2011
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.
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.
Monday, October 3, 2011
Radio Interview by Todd Whitthorne Discussing Vitamins
In this interview with Todd Whitthorne by Joanie Greggains on KGO Radio in San Francisco, Todd discusses the following issues:
1. The best time of day to take a multivitamin.
2. If other supplements can be taken at the same time as the multivitamin.
3. The synergistic impact of supplements, such as calcium and Magnesium.
4. Vitamin D and dosing.
5. B vitamins and their importance pre-pregnancy in preventing neural tube defects.
6. Omega-3 levels and military personnel suicide statistics.
Listen to the Interview
1. The best time of day to take a multivitamin.
2. If other supplements can be taken at the same time as the multivitamin.
3. The synergistic impact of supplements, such as calcium and Magnesium.
4. Vitamin D and dosing.
5. B vitamins and their importance pre-pregnancy in preventing neural tube defects.
6. Omega-3 levels and military personnel suicide statistics.
Listen to the Interview
Monday, September 19, 2011
Flexible Spending Dollars – Have You Checked Your Balance?
It’s that time of year again. Have you checked your Flexible Spending Account (FSA) balance? Flexible spending accounts give many of us the option to have money deposited through payroll deductions into an account to use for medical expenses. The money in a FSA is exempt from federal, state and payroll taxes, and allows us to pay for medical expenses with pre-tax dollars, which can lower our costs by as much as 30 percent. The way the plans are written, any money not spent by the end of the coverage period (typically the last date of the year) is forfeited back to the plan administrator. This is a classic “use it or lose it” program.
As the end of the year draws near, many of us still have dollars left in our flexible spending accounts (FSA). The plans cover vitamins and nutritional supplements with a doctor’s note. So, if you have cash left in your plan and are trying to figure out how to use it, consider contacting your doctor’s office for a note and then stocking up. Many people take Advanced Omega-3 to lower triglycerides and reduce inflammation, Vitamin D-3 to raise sub-optimal levels, or a multivitamin and mineral supplement for general overall health. As with any other prescription, the pharmacist will need to know how many of each tablet to dispense, so be sure to have your doctor specify how many of each tablet/pill you should take.
In Texas, the entire line of Cooper Complete® nutritional supplements is available in all Albertson’s stores, and can be found directly in front of the pharmacy. Cooper Complete has a relationship with the independent pharmacy Dougherty’s, to fill the prescription and ship the items to you. To make the process as easy as possible, once you have the prescription from your physician, please contact the Cooper Complete offices at 800-980-6311 or jsturner@cooperwellness.com to coordinate the details of getting the prescription filled. If you are a Cooper Clinic patient, you can also use the coupon you receive during your physical when for the purchase.
Reference
Dougherty’s Pharmacy
Albertson’s LLC
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.
As the end of the year draws near, many of us still have dollars left in our flexible spending accounts (FSA). The plans cover vitamins and nutritional supplements with a doctor’s note. So, if you have cash left in your plan and are trying to figure out how to use it, consider contacting your doctor’s office for a note and then stocking up. Many people take Advanced Omega-3 to lower triglycerides and reduce inflammation, Vitamin D-3 to raise sub-optimal levels, or a multivitamin and mineral supplement for general overall health. As with any other prescription, the pharmacist will need to know how many of each tablet to dispense, so be sure to have your doctor specify how many of each tablet/pill you should take.
In Texas, the entire line of Cooper Complete® nutritional supplements is available in all Albertson’s stores, and can be found directly in front of the pharmacy. Cooper Complete has a relationship with the independent pharmacy Dougherty’s, to fill the prescription and ship the items to you. To make the process as easy as possible, once you have the prescription from your physician, please contact the Cooper Complete offices at 800-980-6311 or jsturner@cooperwellness.com to coordinate the details of getting the prescription filled. If you are a Cooper Clinic patient, you can also use the coupon you receive during your physical when for the purchase.
Reference
Dougherty’s Pharmacy
Albertson’s LLC
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.
Friday, September 2, 2011
Calcium 101
Todd Whitthorne, President and CEO of Cooper Complete Nutritional Supplements, discusses the basics of calcium and how it's beneficial to your health.
For more information on Cooper Complete Nutrition Supplements, visit coopercomplete.com or call 972.560.2707.
For more information on Cooper Complete Nutrition Supplements, visit coopercomplete.com or call 972.560.2707.
Friday, July 29, 2011
Let's Talk Krill
We’ve recently had several inquiries about krill oil supplements. Is it safe, what does it contain and where does it come from?
Krill are small shrimp-like marine crustaceans, similar in size to a large paperclip, that live in the ocean and feed on algae and plankton. Krill play an important role in overall marine life, as they feed directly on algae and plankton, which is then converted into a form of energy (krill) that can be consumed by other sea life. Probably best known as the food of choice for giant blue whales, seals, squid, and cold water fish also consume a diet rich in krill. In addition to turning algae and plankton into energy, because krill eat carbon-rich food near the ocean surface (and then excrete it in lower, colder waters), some believe they play an important role in removing greenhouse gas carbon dioxide.
While Japanese sometimes eat krill, the vast majority of krill is used in aquaculture and livestock feed, for fish bait and pet foods, and the pharmaceutical industry. Using ‘suction’ harvesting, krill is gathered from the ocean. Most commercial fishing of Krill is in Antarctica and off the coast of Japan, and off Canada’s Pacific coast. The Pacific Fishery Management Council (here in the United States) does not allow krill fishing off the coasts of Washington, Oregon, or California as krill serve as the basis of the marine food chain. Scientists believe krill have declined by 80 per cent since the 1970s, and the most likely cause is global warming. Because of sustainability concerns, Whole Foods discontinued sale of krill products last year, and recommends that consumers choose fish oil supplements instead.
While there is an astounding amount of marketing information available online touting the advantages of krill oil, there is limited science based fact. Neptune Technologies produces virtually all of the krill oil on the market, and they have been conducting research on krill oil, but so far there are very few studies. An amazing number of web sites reviewed referenced two small cholesterol studies (one containing 113 subjects and another containing 120, and both with very different outcomes), a study that compared krill oil against fish oil for premenstrual syndrome (PMS) and menstrual cramps, and a study (acknowledged as badly designed) for osteoarthritis and rheumatoid arthritis were mentioned on umpteen sites.
Krill oil contains the omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), carotenoids and phospholipids. Carotenoids are found in many foods, particularly the yellow, orange and dark green vegetables and fruits. Krill oil proponents claim that krill oil is better absorbed than traditional fish oil supplements, because it is in the phospholipids- rather than triglyceride- form. And, because it is better absorbed, the amount EPA and DHA is significantly lower. (One wildly popular brand contains 140 mg EPA/DHA in two capsules, whereas Cooper Complete Advanced Omega-3 contains 1,200 mg EPA/DHA in two softgels.) Opponents say this argument is nonsense as phospholipids are non-essential to the body, and since time began we have been consuming EPA and DHA in the triglyceride form from fatty fish such as salmon, mackerel and sardines.
While krill oil appears to be perfectly safe, the data seems to contain a lot more hype then hard scientific fact. With more than 18,000 studies on EPA and DHA in fish oil form to date, it makes sense to stick with the proven, and less expensive, original.
The Cooper Complete store is here.
References
Tiny Krill: Giants in Marine Food Chain
Pacific Fishery Management Council
Krill Oil
What is Phytoplankton?
Krill
Whole Foods discontinues krill, citing ‘sustainability issues’
Neptune Technologies & Resources
Krill are small shrimp-like marine crustaceans, similar in size to a large paperclip, that live in the ocean and feed on algae and plankton. Krill play an important role in overall marine life, as they feed directly on algae and plankton, which is then converted into a form of energy (krill) that can be consumed by other sea life. Probably best known as the food of choice for giant blue whales, seals, squid, and cold water fish also consume a diet rich in krill. In addition to turning algae and plankton into energy, because krill eat carbon-rich food near the ocean surface (and then excrete it in lower, colder waters), some believe they play an important role in removing greenhouse gas carbon dioxide.
While Japanese sometimes eat krill, the vast majority of krill is used in aquaculture and livestock feed, for fish bait and pet foods, and the pharmaceutical industry. Using ‘suction’ harvesting, krill is gathered from the ocean. Most commercial fishing of Krill is in Antarctica and off the coast of Japan, and off Canada’s Pacific coast. The Pacific Fishery Management Council (here in the United States) does not allow krill fishing off the coasts of Washington, Oregon, or California as krill serve as the basis of the marine food chain. Scientists believe krill have declined by 80 per cent since the 1970s, and the most likely cause is global warming. Because of sustainability concerns, Whole Foods discontinued sale of krill products last year, and recommends that consumers choose fish oil supplements instead.
While there is an astounding amount of marketing information available online touting the advantages of krill oil, there is limited science based fact. Neptune Technologies produces virtually all of the krill oil on the market, and they have been conducting research on krill oil, but so far there are very few studies. An amazing number of web sites reviewed referenced two small cholesterol studies (one containing 113 subjects and another containing 120, and both with very different outcomes), a study that compared krill oil against fish oil for premenstrual syndrome (PMS) and menstrual cramps, and a study (acknowledged as badly designed) for osteoarthritis and rheumatoid arthritis were mentioned on umpteen sites.
Krill oil contains the omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), carotenoids and phospholipids. Carotenoids are found in many foods, particularly the yellow, orange and dark green vegetables and fruits. Krill oil proponents claim that krill oil is better absorbed than traditional fish oil supplements, because it is in the phospholipids- rather than triglyceride- form. And, because it is better absorbed, the amount EPA and DHA is significantly lower. (One wildly popular brand contains 140 mg EPA/DHA in two capsules, whereas Cooper Complete Advanced Omega-3 contains 1,200 mg EPA/DHA in two softgels.) Opponents say this argument is nonsense as phospholipids are non-essential to the body, and since time began we have been consuming EPA and DHA in the triglyceride form from fatty fish such as salmon, mackerel and sardines.
While krill oil appears to be perfectly safe, the data seems to contain a lot more hype then hard scientific fact. With more than 18,000 studies on EPA and DHA in fish oil form to date, it makes sense to stick with the proven, and less expensive, original.
The Cooper Complete store is here.
References
Tiny Krill: Giants in Marine Food Chain
Pacific Fishery Management Council
Krill Oil
What is Phytoplankton?
Krill
Whole Foods discontinues krill, citing ‘sustainability issues’
Neptune Technologies & Resources
Monday, July 18, 2011
Getting to Know Vitamin B9
Vitamin B9, or Folate, is essential for the growth and reproduction of all body cells and is especially important during periods of high growth, such as infancy, adolescence and pregnancy. As almost half of all pregnancies in the United States are unexpected or unplanned (see New England Journal of Medicine article below), women in their childbearing years are routinely encouraged to take a multivitamin containing vitamin B9 to help prevent neural tube defects (NTDs). Folate also plays an important role in reducing the risk of heart disease, and is known to reduce homocysteine levels in our blood. Epidemiologic data also links low levels of folic acid with some cancers.
Sources of Folate
Folate and folic acid are forms of the water-soluble vitamin B9. Folic acid is the synthetic form of vitamin B9, while folate is the form of vitamin B9 found in food. Folate is naturally found in dark leafy vegetables, asparagus, okra, fruits (including bananas, lemons, oranges, and melons), mushrooms, legumes, soybeans, brewer’s yeast and orange and tomato juices. Breads, cereals, bars and flour are commonly fortified with folic acid.
Recommendations
The U.S. Recommended Daily Allowance (RDA) for adults is 500 micrograms (mcg) daily (600 mcg daily for pregnant women), with the tolerable upper intake level (UL) set at 1,000 mcg.
There is concern in the scientific community that large populations within the United States have folic acid levels that are too high. Between fortification of foods and consumption of supplements, researchers estimate that a third of our population has folic acid levels at twice the recommended level. Vitamin B-12 deficiency, fairly common in seniors, can be masked in individuals with excessive folic acid levels.
Cooper Complete
The formulations of all Cooper Complete nutritional supplements are overseen by a team of researchers and physicians, and all of our products are reviewed and adjusted to ensure that the formulations contain levels of ingredients scientifically proven to be beneficial for optimal health. We are in the process of revising all of the Cooper Complete multivitamins (adult formulations) from 400- to 200 mcg of folic acid. During this formulation change, we are also transitioning to Metafolin, a brand name for a patented form of 5-methyltetrahydrofolate (5-MTHF) made by Merck. Metafolin is a form of folate that is more body-ready and usable by the body compared to the typical folic acid that is contained in supplements. 5-MTHF is the predominant form of folate that is found in nature and may have benefits over synthetic folic acid. A percentage of the population has a mutation in one of the enzymes involved in the metabolism of folic acid, and 5-MTHF circumvents this mutation and allows the body to be better able to get the benefits from supplementation. We expect to transition all adult formulations to the new level and form by early next year.
To purchase Cooper Complete multivitamins and supplements, visit the Cooper Store
References
Family Planning as a Cost-Saving Preventive Health Service
Unmetabololized Folic Acid in Plasma is associated with Reduced Natural Killer Cell Cytotoxicity among Postmenopausal Women
Sources of Folate
Folate and folic acid are forms of the water-soluble vitamin B9. Folic acid is the synthetic form of vitamin B9, while folate is the form of vitamin B9 found in food. Folate is naturally found in dark leafy vegetables, asparagus, okra, fruits (including bananas, lemons, oranges, and melons), mushrooms, legumes, soybeans, brewer’s yeast and orange and tomato juices. Breads, cereals, bars and flour are commonly fortified with folic acid.
Recommendations
The U.S. Recommended Daily Allowance (RDA) for adults is 500 micrograms (mcg) daily (600 mcg daily for pregnant women), with the tolerable upper intake level (UL) set at 1,000 mcg.
There is concern in the scientific community that large populations within the United States have folic acid levels that are too high. Between fortification of foods and consumption of supplements, researchers estimate that a third of our population has folic acid levels at twice the recommended level. Vitamin B-12 deficiency, fairly common in seniors, can be masked in individuals with excessive folic acid levels.
Cooper Complete
The formulations of all Cooper Complete nutritional supplements are overseen by a team of researchers and physicians, and all of our products are reviewed and adjusted to ensure that the formulations contain levels of ingredients scientifically proven to be beneficial for optimal health. We are in the process of revising all of the Cooper Complete multivitamins (adult formulations) from 400- to 200 mcg of folic acid. During this formulation change, we are also transitioning to Metafolin, a brand name for a patented form of 5-methyltetrahydrofolate (5-MTHF) made by Merck. Metafolin is a form of folate that is more body-ready and usable by the body compared to the typical folic acid that is contained in supplements. 5-MTHF is the predominant form of folate that is found in nature and may have benefits over synthetic folic acid. A percentage of the population has a mutation in one of the enzymes involved in the metabolism of folic acid, and 5-MTHF circumvents this mutation and allows the body to be better able to get the benefits from supplementation. We expect to transition all adult formulations to the new level and form by early next year.
To purchase Cooper Complete multivitamins and supplements, visit the Cooper Store
References
Family Planning as a Cost-Saving Preventive Health Service
Unmetabololized Folic Acid in Plasma is associated with Reduced Natural Killer Cell Cytotoxicity among Postmenopausal Women
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