Is there a non-fish oil supplement that offers omega-3 fatty acids?

Although fish and fish oil are both rich sources of the omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), there are other sources of omega-3 fats that are not derived from fish. Read on to learn more about omega-3 fats and non-fish oil supplements that offer these essential nutrients.

Omega-3 fats are “essential” nutrients

Omega-3 fatty acids are a part of a team of essential fatty acids (EFAs) that are critical to life itself and play a role in many important physiological functions. The three nutritionally important omega 3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

While your body converts ALA to EPA and DHA through a series of chemical reactions, this conversion is modest and controversial.^1,2 Therefore, if you don’t eat DHA-rich fish or consume fish oil supplements, you should aim to include foods rich in ALA in your diet every day and consider a non-fish oil DHA supplement. This will help provide your body with adequate ALA and DHA to meet your nutritional needs. Important food sources of ALA include ground flax seeds, walnuts and leafy green vegetables.^†

Non-fish oil omega-3 supplements

The growing body of research pointing to the health benefits of omega-3 fats is quickly making them a supplement staple. To supplement with a non-fish oil omega-3 supplement, consider Natrol® Flax Seed Oil 1000 mg, which provides a ready source of ALA for your body to convert to EPA and DHA as needed.^†

Another option is Natrol® DHA Omega-3 Neuromins®, which provides DHA from algae. Algae naturally provide a concentrated source of DHA. In fact, algae are the main source of DHA for fish that regularly consume it. Thanks to technological innovation, DHA can be efficiently extracted from algae, thereby offering a non-fish source of this important omega-3 fat in supplement form.

References

1. Gerster H. Can adults adequately convert -linolenic acid (18:3n-3) to eicosapentaenoic acid (20:5n-3) and docosahexaenoic acid (22:6n-3)? Int J Vitam Nutr Res.1998;68:159-173. PMID: 9637947
2. Burdge GC, Jones AE, Wootton SA. Eicosapentaenoic and docosapentaenoic acids are the principal products of -linolenic acid metabolism in young men. Br J Nutr.2002;88:355-363. PMID: 12323085

† These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Any diet tips to support a healthy cholesterol level?

Focusing on healthy foods and supplements is a great way to promote heart health and help maintain your cholesterol in the normal range. Soluble fiber, plant sterols, a special type of the B vitamins niacin and garlic are just a few choices to help keep your heart healthy and maintain a healthy cholesterol level in the normal range. Read on to learn more.^†

• Eat foods rich in soluble fiber every day. Citrus fruits, barley, rye, okra, apples, pears, psyllium, brussel sprouts, broccoli, dried beans, oats and psyllium seed are all good sources of soluble fiber. For heart health, nutrition experts recommend that you aim for at least 5-10 grams of soluble fiber daily, but even higher intakes of 10-25 grams per day can be beneficial.¹
• Include oat- or psyllium-based products in your diet. These are particularly rich sources of soluble fiber. Oat bran, rolled oats (or oatmeal) and whole oats contain beta-glucan soluble fiber. Choose foods or supplements that provide at least 0.75 grams of beta-glucan soluble fiber per serving. Psyllium seed husk is another good source of soluble fiber. Choose foods or supplements that provide at least 1.7 grams of psyllium husk soluble fiber per serving. Check product labels to ensure your choices meet these guidelines.^2†
• Eat more phytosterols or take a phytosterol supplement. Foods and supplements containing at least 650 mg per serving of vegetable oil sterol esters, eaten twice a day with meals, for a daily total intake of at least 1.3 grams, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.² Found in most fruits, vegetables and whole grain products, phytosterols are natural compounds that are part of a healthy diet. If you find it difficult to consume these foods on a daily basis to obtain enough phytosterols, consider supplementing.^†
• Supplement with a special type of niacin. Niacin in the form of nicotinic acid supports cholesterol levels already within the normal range.¹ Inositol hexaniacinate, also known as sustained release or no-flush niacin, contains 80% nicotinic acid and 20% myo-inositol and does not produce flushing like regular immediate-release nicotinic acid.³ Research suggests this form of niacin is beneficial for cholesterol balance.^{4, 5, 6} The recommended dosage is 800-1,200 mg per day.^†
• Eat more garlic and supplement with garlic powder. Clinical research indicates that supplementing with garlic extracts, 600-1200 mg taken three times daily, is beneficial for heart health. Most clinical studies have used a standardized garlic powder extract containing 1.3% alliin content. Fresh garlic (4 grams or approximately one clove) once daily has also been used.^7†

References

1. National Heart, Lung and Blood Institute. Third Report of the Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults (Adult Treatment Panel III) Full Report. Available at: http://www.nhlbi.nih.gov/guidelines/cholesterol/atp3_rpt.htm . Accessed on December 18, 2006.
   
2. U.S. Food and Drug Administration. A Food Labeling Guide (Health Claims). Available at: http://www.cfsan.fda.gov/~dms/flg-6c.html . Accessed on December 18, 2006.
3. Head KA. Inositol hexaniacinate: a safer alternative to niacin. Alt Med Rev. 1996;1:176-184.
   
4. Welsh AL, Ede M. Inositol hexanicotinate for improved nicotinic acid therapy. Int Record Med. 1961;174:9-15.
5. Dorner V, Fischer FW. The influence of m-inositol hexanicotinate ester on the serum lipids and lipoproteins. Arzneim-Frosch. 1961;11:110-113.
6. El-Enein AMA. The role of nicotininc acid and inositol hexaniacinate as anticholetserolemic and antilipemic agents. Nutr Rep Intl. 1983;28:899-911.
7. Natural Medicine Comprehensive Database. Available at www.naturaldatabase.com . Accessed on December 18, 2006.
   

† These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

How much CoQ10 should I take on a daily basis?

Health experts have yet to establish a recommended daily intake or upper safety limit for coenzyme Q10 because it’s not considered an essential nutrient. However, some research suggests coenzyme Q10 could be essential under certain circumstances. Read on to learn more about coenzyme Q10, recommended dosages and safe intake levels.

A conditionally essential nutrient

Because the body produces small amounts of coenzyme Q10, experts don’t consider it an essential nutrient. For this reason, no recommended daily intake or upper safety limit have been set. But, under certain circumstances, the body is unable to produce enough coenzyme Q10 to meet nutritional needs. In these cases, coenzyme Q10 becomes a “conditionally essential” nutrient and supplementing becomes especially important.¹

Statin drug users may benefit from coenzyme Q10 supplements^†

Coenzyme Q10 appears to be conditionally essential for people taking statin drugs. Lovastatin, simvastatin, atorvastatin and other statin drugs are designed to lower cholesterol levels, but in the process they also appear to reduce blood levels of coenzyme Q10.^2,3 In fact, some researchers and health care professionals now recommend coenzyme Q10 supplementation to help replenish healthy blood levels of coenzyme Q10, which may be depleted by statin drugs. ^4,5 Interestingly, one group of researchers have reported that the combination of coenzyme Q10 and statin therapy may have supportive cardiovascular benefits.^6†

Recommended amount & safe upper limit

Although the ideal amount of coenzyme Q10 for optimal health has yet to be determined, results from clinical studies indicate that a daily intake of 30-100 mg of coenzyme Q10 significantly raises blood levels of coenzyme Q10 in healthy individuals⁷ and amounts in the range of 100-200 mg per day appear to be beneficial for cardiovascular protection,⁸ particularly for those taking statin drugs.^4,5†

Adverse effects with coenzyme Q10 supplementation are rare.⁹ No important adverse effects have been reported from experiments using daily supplements of up to 200 mg daily for 6-12 months and 100 mg daily for up to 6 years.¹⁰ Other researchers have reported that coenzyme Q10 was well-tolerated and safe for healthy adults at an intake of up to 900 mg/day for one month.¹¹

Although these clinical studies are promising, an official upper limit for coenzyme Q10 has yet to be determined. Therefore, it is important that you follow the directions on the product label and take coenzyme Q10 as recommended. Of course, if you are taking prescription drugs or have or suspect a medical condition, consult with your physician before taking any dietary supplement.

If you’re interested in adding coenzyme Q10 to your supplement program, the Natrol® brand offers a wide selection, including Natrol® CoQ10 200 mg Softgels.

References

1. Kendler BS. Supplemental conditionally essential nutrients in cardiovascular disease therapy. J Cardiovasc Nurs. 2006;21:9-16. PMID: 16407731
2. Langsjoen PH, Langsjoen AM. The clinical use of HMG CoA-reductase inhibitors and the associated depletion of coenzyme Q10. A review of animal and human publications. Biofactors. 2003;18:101-111. PMID: 14695925
3. Mabuchi H, Higashikata T, Kawashiri M, et al. Reduction of serum ubiquinol-10 and ubiquinone-10 levels by atorvastatin in hypercholesterolemic patients. J Atheroscler Throm. 2005;12:111-1119. PMID: 5942122
4. Bargossi AM, Grossi G, Fiorella PL, et al. Exogenous CoQ10 supplementation prevents plasma ubiquinone reduction induced by HMG-CoA reductase inhibitors. Mol Aspects Med. 1994;15:S187-S193. PMID: 7752830
5. Koumis T, Nathan J, Rosenberg J, Cicero L. Strategies for the prevention and treatment of statin-induced myopathy: Is there a role for ubiquinone supplementation? Am J Health Sys Pharm. 2004;61:515-519. PMID: 15018231
6. Chapidze G, Kapanadze S, Dolidze N, et al. Prevention of coronary atherosclerosis by the use of combination therapy with antioxidant coenzyme Q10 and statins. Georgian Med News. 2005;118:20-25. PMID: 15821319
7. Zita C, Overvad K, Mortensen SA, et al. Serum coenzyme Q10 concentrations in healthy men supplemented with 30 mg or 100 mg coenzyme Q10 for two months in a randomised controlled study. Biofactors. 2003;18:185-193. PMID: 14695934
8. Langsjoen PH, Langsjoen AM. Overview of the use of CoQ10 in cardiovascular disease. Biofactors. 1999;9:273-284. PMID: 10416041
9. Bonakdar RA, Guarneri E. Coenzyme Q10. Am Fam Physician. 2005;72:1065-1070. PMID: 16190504
10. Overvad K, Diamant B, Holm L, et al. Coenzyme Q10 in health and disease. Eur J Clin Nutr. 1999;53:764-770. PMID: 10556981
11. Ikematsu H, Nakamura K, Harashima S, et al. Safety assessment of coenzyme Q10 (Kaneka Q10) in healthy subjects: a double-blind, randomized, placebo-controlled trial. Regul Toxicol Pharmacol. 2006;44:212-218. PMID: 16431002

What are some lifestyle tips for supporting HDL or “good” cholesterol?

Maintaining healthy blood HDL-cholesterol — the so-called good cholesterol — is a key factor in maintaining overall cardiovascular health. What’s the magic number to aim for? Experts recommend healthy adults aim for an HDL-cholesterol level of 60 mg/dl or more.¹ You can help keep your number in the healthy range with a few good daily habits. Yes, it’s that easy. Read on to learn how.

1. Trim the bad fat
Reduce or eliminate your intake of foods that contain partially hydrogenated fats, also known as trans fats. These bad fats lurk in processed foods, so read those labels carefully for zero trans fats.²

2. Eat more healthy fats
Swap out butter, full-fat dairy foods, fried foods and other foods rich in saturated fats with foods rich in heart-healthy monounsaturated fats. Think canola and olive oil, avocado, nuts and nut butters.^3,4

3. Eat more omega 3 fats
Include more fatty, cold water fish in your diet such as salmon, haddock or mackerel or consider supplementing with the omega 3 fatty acids DHA and EPA. Natrol® Extreme Omega provides an excellent source of these heart healthy fats.^5,6†

4. Raise a glass – but in moderation
Consider moderate alcohol intake. The American Heart Association and other groups suggest that alcohol intake be limited to no more than two drinks per day for men and one drink per day for women.⁷

5. Add soy protein to your diet
Include soybeans, tofu or tempeh in your menu plans more often. Consider soy nuts for a healthy snack, soy milk for a refreshing beverage, or soy protein powder added to your favorite foods or beverages to boost your soy protein intake.^8†

6. Take your daily multivitamin
Taking a daily multivitamin is important for adults of all ages to help bridge the gap of inadequate nutrient intake that commonly occurs with today’s hectic lifestyle, including essential nutrients important for cardiovascular health.^9†

7. Supplement with Coenzyme Q10
Consider including Natrol® Co-Q10 100mg or Natrol® Co-Q10 100mg Time-Release in your daily supplement program. In addition to a variety of cardiovascular benefits, taking 100 mg or more of Coenzyme Q10 per day has been shown to help maintain HDL-cholesterol already in the normal range.^10-13†

8. Achieve and maintain a healthy weight.
Follow a sensible diet and exercise program to achieve and maintain a healthy body weight.¹

9. If you smoke cigarettes, it’s time to stop.
The benefits of smoking cessation extend far beyond healthy lungs. Banish the butts and you’ll also help maintain your HDL-cholesterol as well as promote a healthy heart and blood vessel function.¹

References

1. National Institutes of Health. Third Report of the NCEP Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults (Adult Treatment Panel III): Executive Summary. NIH Publication No. 01-3670; May 2001. Available at: www.nhlbi.gov.
2. Ascherio A, Katan MB, Zock PL, et al. Trans fatty acids and coronary heart disease. N Engl J Med. 1999;340:1994-1998.
3. Mensink RP, Katan MB. Effects of dietary fatty acids on serum lipids and lipoproteins: a meta-analysis of 27 trials. Arterioscler Thromb. 1992;12:911-919.
4. Kris-Etherton PM, Pearson TA, Wan Y, et al. High-monounsaturated fatty acid diets lower both plasma cholesterol and triacylglycerol concentrations. Am J Clin Nutr. 1999;70:1009-1015.
5. Nestel PJ. Fish oil and cardiovascular disease: lipids and arterial function. Am J Clin Nutr. 2000;71:228S-2231S.
6. Woodman RJ et al. Effects of purified eicosapentaenoic and docosahexaenoic acids on glycemic control, blood pressure, and serum lipids in type 2 diabetic patients with treated hypertension. Am J Clin Nutr. 2002;76:1007-1015.
7. Sesso HD. Alcohol and cardiovascular health: recent findings. Am J Cardiovasc Drugs. 2001;1:167-172.
8. Zhan S, Ho SC. Meta-analysis of the effects of soy protein containing isoflavones on the lipid profile. Am J Clin Nutr. 2005;81:397-408.
9. United States Department of Agriculture. Dietary Guidelines for Americans 2005. Available at: http://www.health.gov/dietaryguidelines/dga2005/document/pdf/Chapter2.pdf.
10. Singh RB, Neki NS, Kartikey K, et al. Effect of coenzyme Q10 on risk of atherosclerosis in patients with recent myocardial infarction. Mol Cell Biochem. 2003;246:75-82.
11. Singh RB, Niaz MA. Serum concentration of lipoprotein(a) decreases on treatment with hydrosoluble coenzyme Q10 in patients with coronary artery disease: discovery of a new role. Int J Cardiol. 1999;68:23-29.
12. Singh RB, Niaz MA, Rastogi SS, et al. Effect of hydrosoluble coenzyme Q10 on blood pressures and insulin resistance in hypertensive patients with coronary artery disease. J Hum Hypertens. 1999;13:203-208.
13. Digiesi V, Cantini F, Oradei A, et al. Coenzyme Q10 in essential hypertension. Mol Aspects Med. 1994;15(supp): S257-S263.