A new study conducted at the Boston University School of Medicine suggests that the nutrient choline may improve cognitive function in healthy adults.
Choline is a precursor to the neurotransmitter acetylcholine, which plays a part in memory and other cognitive functions. Low acetylcholine levels are linked with Alzheimer’s.
A group of 1391 healthy (dementia-free) adults completed a food-frequency questionnaire administered from 1991 to 1995 and at a later date from 1998 to 2001. Each adult underwent cognitive tests and brain scans (MRI) at the later date. The tests measured factors such as verbal and visual memory. The brain scan also measured white matter hyperintesity (WMHI) – changes in the brain’s blood vessels that can predict conditions such as dementia and stroke.
 Broccoli is a well known "super food" and is also high in Choline which may be good for brain health The researchers used the adults’ food questionnaires to determine whether dietary choline intake had an effect on brain function. The results found that adults whose choline intake was highest did better on tests of memory. Brain scans in this group of adults were also less likely to show areas of WMHI, indicating a decreased risk of dementia or stroke.
The differences in test performance were small. “As far as your day-to-day functioning, it would not be an appreciable difference,” says senior researched Rhoda Au. However, she added, the findings suggest that people with lower choline intakes were more likely to be on a “pathway” toward mental decline than their counterparts with higher intakes.
We cannot yet say for certain that choline in itself protects memory or wards off unhealthy brain changes. One possibility, Au noted, is that some other nutrients present along with choline are responsible. The study took into account factors such as calorie intake, fat intake, and levels of nutrients such as Vitamins B6 and B12. Even after adjustments were made for these factors, choline was still linked to improved test performance. However, further human studies would be needed to back up these research finding.
It is generally recommended that men require 550 milligrams of choline per day, while women should get 425 milligrams. Several studies have found that generally choline intake in adults does not meet these requirements (2,3). To ensure an adequate supply of choline, you should ensure that your daily diet includes sources of choline such as salt-water fish, eggs, liver, chicken, beef, peanut butter, milk, broccoli and certain legumes, including soy and kidney beans. The supplement soy lecithin is also a good source.
Written by Nadia Mason, BSc MBANT NTCC CNHC
References
(1.) Poly C, Massaro JM, Seshadri S, Wolf PA, Cho E, Krall E, Jacques PF, Au R. The relation of dietary choline to cognitive performance and white-matter hyperintensity in the Framingham Offspring Cohort Am J Clin Nutr December 2011 vol. 94 no. 6 1584-1591
(2.) Bidulescu A, Chambless LE, Siega-Riz AM, Zeisel SH, Heiss G (2009). “Repeatability and measurement error in the assessment of choline and betaine dietary intake: the Atherosclerosis Risk in Communities (ARIC) study”. Nutrition Journal 8 (1): 14.
(3.) Bidulescu A, Chambless LE, Siega-Riz AM, Zeisel SH, Heiss G. Usual choline and betaine dietary intake and incident coronary heart disease: the Atherosclerosis Risk in Communities (ARIC) Study. BMC Cardiovascular Disorders 2007, 7:20
Thanks to much focus on probiotics over recent years you may be familiar with the concept that having a good balance of friendly bacteria in your gut is related to healthy digestion. One of these factors is of course bowel regularity. Constipation (bowel movements that are infrequent or hard to pass) can indeed be caused by a lack of good bacteria in the intestines, meaning that your body does not have the suitable means to efficiently break down and digest foods.
The Secret is in the Strain
So what sort of probiotic can you take to help maintain more regular bowel movements? Rather than worrying too much about the form or strength of a probiotic, the secret is actually in the ‘strain’. A probiotic ‘strain’ refers to the exact classification of a micro-organism and it tells you where the probiotic comes from, where it will work in the body, and most importantly, which clinical trials and tests have been carried out on that probiotic.
B. lactis BB-12®
Bifidobacterium lactis BB-12® is probably the most researched strain of the ‘lactis’ species; and has been especially tested in individuals looking to maintain bowel regularity. A number of reliable double blind, placebo-controlled studies (1, 2, 3) have shown this precise probiotic strain to help individuals maintain regular bowel movements.
 OptiBac Probiotics - For Maintaining Regularity contains the probiotic strain Bifidobacterium lactis BB-12 For maintaining regularity Probiotic & Prebiotic
The B. lactis BB-12® strain can be found in OptiBac Probiotics For maintaining regularity which can be taken on a daily basis as a maintenance or alternatively as and when required. For maintaining regularity also contains prebiotic fibres for a longer lasting effect. Prebiotics are a food source for your body’s probiotics and these natural fibres are found in foods such as onions, garlic and leeks.
For maintaining regularity is a natural & gentle supplement, and unlike some medicines, will not cause dependency or a lazy gut. It is also suitable for pregnant women, infants from 1 year+ and provides a perfect gentle formula for the elderly.
If you’re looking to maintain your bowel regularity, trying a supplement containing B. lactis BB-12® whilst combining it with some positive health habits could be a good place to start. Ensure you eat plenty of fresh fruit & vegetables, beans and pulses, drink lots of water and take regular exercise – which all encourage more regular bowel movements.
Written by Lou Bowler, BSc (Naturopath)
References
(1.) Matsumoto, M. et al (2001) Effect of Yoghurt with Bifidobacterium lactis BB-12 in improving fecal microflora and defecation of healthy volunteers. Journal of Intestinal Microbiology; 12(2): pp-97-102
(2.) Pitala, K.J et al (2007) Fermented cereal with specific Bifidobacteria normalises bowel movements in elderly nursing home residents. A randomised, controlled trial. Journal of Nutritional Health and Aging; 11(4): pp. 305 – 311.
(3.) Nishida, S. et al. (2004) Effect of yoghurt containing Bifidobacterium lactis BB-12 on improvement of defecation and fecal microflora of healthy female adults.
During winter, the common cold strikes 930,000 Britons on average. We probably catch more colds during this season because we spend much more time indoors, in close proximity. New Year’s Eve parties, January sales and family gatherings mean that we’re coming into physical contact with more people, leaving us susceptible to catching and spreading the common cold.
 Probiotics may help prevent Infections such as the Common Cold While there is still no cure for the common cold, a recent analysis has found evidence for taking probiotics as a way of preventing the risk of infection (1). It seems that probiotics may improve health by regulating immune function.
The systematic review, conducted by the Cochrane Collaboration, analysed 10 studies involving 3451 participants. The study examined the evidence for probiotics as a way to prevent upper respiratory tract infections (URTIs).
In studies where probiotics were taken for more than a week, probiotics reduced the number of individuals who had at least one acute upper respiratory tract infection by 42%.
Side effects reported were minor, such as digestive discomfort, and were not any more common in those taking probiotics than in the control groups.
Probiotics may support the immune system by bolstering the health of the gut wall and boosting activity of phagocytes, white blood cells that fight infection.
When choosing a probiotic supplement, be sure to opt for one that uses well-researched strains. It is important that the probiotic strain that you use is capable both of surviving stomach acidity and ‘sticking’ to the gut lining.
I often recommend Optibac ‘For daily wellbeing EXTRA strength’ as this contains one of the most well researched strains, L. acidophilus NCFM. It is also FOS free, which can be useful for those who are worried about side effects such as bloating. Udo’s Choice Super 8 Probiotic also provides the strain L. acidophilus NCFM at an effective dosage.
Written by Nadia Mason, BSc MBANT NTCC CNHC
References
(1.) Hao Q, Lu Z, Dong BR, Huang CQ, Wu T. Probiotics for preventing acute upper respiratory tract infections. Cochrane Database Syst Rev. 2011 Sep 7
Green tea, both the beverage and the supplement form, can reduce levels of ‘bad’ cholesterol, according to a recent US study (1).
The meta-analysis, published last month in the Journal of the American Dietetic Association, analysed 20 randomised controlled trials.
 Green Tea can help support healthy cholesterol levels (2.) Each of the 20 trials measured the effects of either green tea itself, or capsules containing green tea compounds called catechins. Each participant was given either a daily green tea supplement or drink, or else a placebo capsule or drink.
In total, the trails involved a total of 1,415 adults with raised cholesterol levels. Each of the trials lasted between three and six months. Green tea was found to reduce the trial participants’ total cholesterol and ‘bad’ LDL cholesterol by 5-6 more points than placebo drinks or capsules.
It is thought that the catechin compounds in green tea work to lower cholesterol levels by reducing its absorption in the gut.
Further research is needed in order to determine the optimal dose of green tea compounds. Senior researcher Olivia Phung also added that green tea is not a substitute for prescribed medication, but suggests that “adding green tea to your diet could be one way to further improve cholesterol numbers”.
It is also important to note that green tea and its extracts contain caffeine, which some people may need to avoid.
Overall, the study indicates that the use of herbal supplements such as green tea is one strategy to lower cholesterol, alongside medication and lifestyle changes.
Other strategies include reducing levels of saturated fat in your diet, such as fatty meats, and baked goods such as biscuits, pastries and cakes. Saturated fats should be replaced by healthy fats such as those present in nuts, seeds, avocado and oily fish.
Taking regular exercise can also reduce levels of LDL cholesterol, and reducing alcohol intake can lower both LDL cholesterol and triglycerides.
To learn more about the causes, treatment and prevention of high cholesterol, visit the British Heart Foundation website.
Written by Nadia Mason, BSc MBANT NTCC CNHC
References
(1.) Phung OJ, et al. Green Tea Catechins Decrease Total and Low-Density Lipoprotein Cholesterol: A Systematic Review and Meta-Analysis. Journal of the American Dietetic Association, November 2011. 111(11): 1720-1729.
(2.) Image courtesy of dem10
Coeliac disease (CD) is a common autoimmune disorder where the body attacks itself. It occurs as a consequence of gluten intolerance and affects approximately 1% of the population. Gluten is found in all food and non-food products that are made from wheat, barley and rye. Oats contain some lower levels of gluten but the levels are not always problematic for Coeliac sufferers, however as oats are often processed in the same factories as wheat, barley and rye they should be eaten with caution.
When these products are consumed, the disease activates chronic small intestine inflammation and erosion of the intestinal villi which can lead to nutrient malabsorption and potentially deficiencies, with iron and folic acid deficiency being the more common deficiencies. Although it is usually thought to be solely a gastrointestinal disorder, many will be surprised to know it is in fact a systemic disorder affecting the whole body. Gluten ingestion can trigger inflammation in several other areas of the body, manifesting itself in many ways and consequently it can be extremely distressing for the individual, severely affecting quality of life. For example it can cause skin disorders such as psoriasis and eczema, fatigue, and also more serious conditions such as type I diabetes, heart and/or liver disease, anaemia, epilepsy, osteoporosis amongst others. Sufferers may feel like their symptoms are unrelated to those typically associated with an intolerance such as abdominal pain, bloating, diarrhoea etc which means that Coeliac disease often goes undiagnosed for years. It is however becoming more widely recognised and acknowledged by the Medical Profession and diagnosis is improving.
 Bread and Wheat are some foods that Coeliac Disease sufferers should avoid due to their gluten content (3.) A gluten free diet is currently the only method of treatment as there is no approved medication, however gluten is extremely difficult to avoid completely as cereal use in food products is widespread and it is often hidden in many products unexpectedly e.g. in cosmetics. It is now possible to get gluten free oats along with better and more tasty gluten free breads and other grains, so CD sufferers should look out for these options.
Prolonged exposure to gluten in Coeliac sufferers can result in mortality, therefore in addition to attempting to remove gluten, other therapeutic methods should be considered. It has been acknowledged that the gut balance (microbiota) is vital for keeping a healthy state and reductions in beneficial bacteria can cause imbalances and potentially contribute to diseases such as Coeliac disease. One study published in 2010 by Journal of Leukocyte Biology investigated the effects of the probiotic Bifidobacteria on the immune triggers of Coeliac disease. They found that the inclusion of this beneficial probiotic improved the gut state, immune reaction and disease outcome for those with CD. In addition to probiotics and a gluten free diet, anti-inflammatory nutrients such as fatty acids will also help to reduce the inflammation across the body. Taking supplements such as glutamine and arginine can help to repair the intestinal damage to allow the villi in the small intestine to grow back and begin to absorb the nutrients again (2).
These nutrients are not only beneficial for those suffering with Coeliac disease and can benefit everyone, as they allow the body to be in a balanced state and reduce inflammation which can also be a cause of many conditions including IBS. If you think you may have Coeliac Disease or would like to be tested for it, you should contact your Health Practitioner or a local BANT or Nutrition Society registered Nutritionist.
Written by Lauren Foster
(1) G. De Palma,* J. Cinova,† R. Stepankova,† L. Tuckova,† and Y. Sanz Pivotal Advance: Bifidobacteria and Gram-negative bacteria differentially influence immune responses in the proinflammatory milieu of celiac disease. Journal of Leukocyte Biology, vol. 87 no. 5 765-778.
(2) Sukhotnik, I., Slijper, N., Pollak, Y., Chemodanov, E., Shaoul, R., Coran, A.G., Mogilner, J.G. (2011) Parenteral omega-3 fatty acids (Omegaven) modulate intestinal recovery after intestinal ischemia-reperfusion in a rat model. Journal of Pediatric Surgery, Vol. 46, Issue 7, Pg. 1353-1360.
(3.) Image courtesy of Grant Cochrane
A new way to manage Irritable Bowel Syndrome (IBS) is quickly gaining support amongst the medical community, and many IBS sufferers are seeing positive results.
Dr Susan Shepherd, an Australian dietician and researcher, led a presentation on the low-FODMAPs diet last month at the American College of Gastroenterology conference in Washington.
 A low FODMAPs diet has been shown to help those with Irritable Bowel Syndrome (IBS) The theory is that people with IBS have difficulty digesting certain types of carbohydrate, leading to symptoms such as gas, bloating, abdominal pain, constipation or diarrhoea.
Small studies in the UK and Australia have shown that the diet reduced symptoms in around 75% of IBS sufferers, which makes it a more successful approach than many other dietary or medical interventions. In a controlled study published some weeks ago in the Journal of Human Nutrition and Dietetics, the low-FODMAP diet improved IBS symptoms in more than 80% of the adults tested (1).
FODMAP stands for Fermentable Oligo-, Di- and Mono-saccharides and Polyols. These are a group of short-chain carbohydrates and sugar alcohols present in food. They comprise fructose, lactose, fructans, galactans and polyols.
Certain foods are particularly high in FODMAPs. These include milk and unripened cheeses, which are rich sources of lactose, and wheat and rye which are high in fructans. Sources of galactans and polyols include legumes, some fruits, and sweeteners such as sorbitol and xylitol.
FODMAPS have a number of characteristics which can make them troublesome for those with IBS and other digestive problems.
- They are poorly absorbed in the small intestine.
- They tend to draw liquid into the gut, affecting movement in the gut.
- They are quickly fermented by bacteria in the gut, producing gas and bloating.
The low-FODMAPs diet recommends eliminating all suspect foods for 6-8 weeks, and then gradually reintroducing these foods in order to identify which ones are causing digestive problems.
As the low-FODMAPs diet is rather restrictive, it is advised that those with IBS should only follow the diet under the guidance of a qualified health practitioner.
There are some potential drawbacks to the low-FODMAPs diet, which can be overcome with a little careful planning. For example, those restricting FODMAP foods should be sure to include other sources of fibre in their diet. Fibre is an important nutrient for bowel health, and this can be provided by grains such as quinoa and rice, as well as well-tolerated fruits and vegetables.
The FODMAP diet also excludes many ‘prebiotic’ foods, which help to feed good bacteria in the gut. Good bacteria help to produce vitamins, support the immune system and prevent the growth of harmful bacteria. It may therefore be helpful to include probiotic supplements or probiotic foods in order to help boost levels of good bacteria in the gut.
Written by Nadia Mason, BSc MBANT NTCC CNHC
References
1. Staudacher HM et al. Comparison of symptom response following advice for a diet low in fermentable carbohydrates (FODMAPs) versus standard dietary advice in patients with irritable bowel syndrome. Journal of Human Nutrition and Dietetics. October 2011. 24(5):487-495
2. Image courtesy of Ambro
A recent study carried out by researchers at Northumbria University has found that tart cherry juice improves both the quality and duration of sleep.
 Drinking tart cherry juice can improve the quality and length of sleep Participants in the study slept for an extra 25 minutes each night after drinking two servings of the juice drink during the daytime.
Tart Montmorency cherries contain significant amounts of melatonin, a naturally occurring antioxidant that helps to regulate sleep in humans.
The study required 20 healthy volunteers to drink a 30ml serving of either tart cherry juice or a placebo juice twice a day for seven days. Urine samples were collected from each participant to measure levels of melatonin.
The researchers found that when participants drank cherry juice for a week there was a significant increase in their urinary melatonin (15-16%) both compared to the placebo group and to their own measurements taken at the beginning of the study.
Each participant wore an actigraphy watch sensor to monitor their sleep and wake cycle. Participants also kept a daily ‘sleep diary’ to record their own sleep patterns.
The actigraphy measurements showed that those who consumed the cherry juice saw an increase of around 25 minutes in their total sleep time and a 5-6% increase in their ‘sleep efficiency’, which means that they spent less time lying in bed awake.
The sleep diaries kept by the participants also showed that cherry juice drinkers spent less time napping in the daytime than they did before the study began. During the study, they also spent less time napping than the placebo group.
Study leader, Dr Howatson, said: “These results show that tart cherry juice can be used to facilitate sleep in healthy adults and, excitingly, has the potential to be applied as a natural intervention [to] populations with insomnia and general disturbed sleep from shift work or jet lag.”
In clinic, I often recommend the tart cherry concentrate, CherryActive, to sports nutrition clients. This is because its high antioxidant content improves muscle recovery between workouts. I suspect that the improved sleep quality afforded by the melatonin in cherry juice might also account for the benefits that athletes feel when using this drink.
In many countries, melatonin supplements are available over the counter. They are often used by shift workers, or those suffering with jet lag or other sleep difficulties. In the UK, where melatonin supplements are not freely available, tart cherry juice appears to represent a safe and effective natural alternative.
Written by Nadia Mason, BSc MBANT NTCC CNHC
References
Howartson G, Bell, PG, Tallent J, Middleton B, McHigh MP, Ellis J. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. European Journal of Nutrition, October 30th, 2011.
We are all becoming aware that the nutritional value of the food we rely on day to day contains less vitamins and minerals than it did 50 years ago and that our modern, pressured lifestyles impact on our natural health balance(1). For most of us we look to capsules, tablets and drinks to supplement our intake. However, recently a number of research bodies have reminded us that ingesting these nutrients is not the only way of ensuring an adequate supply… and maybe there are more efficient ways.
Our digestive health has never been so poor. The human body requires hydrochloric acid in the stomach to break down our food sufficiently in order for it to absorb the essential nutrients within. Historically, as we age our production of hydrochloric acid reduces but this process is becoming evident earlier and earlier in our lives. When we are ill, production further reduces. Hospitals will provide intramuscular injections or intravenous drips rather than tablets for certain nutrients for this very reason. The key therefore is to get the nutrients or medication into the bloodstream as soon as possible, reducing opportunity for wastage.
Absorption options:
 Vitamin D is one vitamin that can be taken in a spray sublingually to help promote better absorption A ground breaking study(2) by Dr Charles Heard of The Welsh School of Pharmacy investigated ways of reducing death from malaria. Victims often struggled with quinine tablets (an effective treatment) as vomiting and illness impeded their absorption. A simple quinine solution, sprayed under the tongue delivered the life-saving medication directly into the bloodstream. There’s no requirement for water or for a doctor to administer an injection. The mucous membrane around the cheek and under the tongue is an incredibly absorbent tissue and absorption is immediate. The concept works for other elements which either require the bloodstream to transport them to essential organs, such as vitamin D (essential for bone health and the immune system), or which struggle to be absorbed within the stomach such as vitamin B12 (a large molecule necessary for energy production).
The skin too should not be overlooked for its absorption qualities. We just have to look at the rapid rise of skin patches to see just how important the skin is. The body’s largest organ is a very hungry one and works hard to keep bad elements out of the body and absorb beneficial ones. A clinical trial this year(3) by Cardiff University showed how mineral salts such as magnesium are particularly well absorbed through the skin, whether sprayed on or absorbed in a bath, helping the body to normalise muscle function and absorb calcium. We all know how relaxing a mineral-rich spa pool can be for this very reason.
The lungs are a particularly interesting area. A very effective absorption membrane it benefits from an undulating surface area which, if laid flat would be the size of a tennis court. This is why smoking is such an additive activity. The benefits, of course, mean that people with respiratory difficulties can inhale muscle relaxants and anti-inflammatories. Specialising in support for athletes The Magnesium Therapy Centre(4) in Orthenstraat, Holland, has developed a method of exposing magnesium chloride solution to ultrasonic vibration within a steam room, allowing the magnesium to be breathed in so enhancing the lungs ability for oxygen uptake.
There will always be a requirement for ingested nutrients but we should not ignore the fact that the whole of the body has been designed for optimum absorption.
Written by Andrew Thomas from BetterYou
References
1. National Diet and Nutrition Survey. Dep. Of health 2008-2010.
2. Delivery of atovaquone and proguanil across sublingual membranes, in vitro. Eleri Wallace, Charlene M.Y. Ong and Charles M. Heard. Welsh School of Pharmacy, UK
3. In vitro transdermal delivery of magnesium. 25 Oct 2011. Dr Charles Heard, Cardiff University
4. Magnesium Therapy Centre, Holland
Polycystic Ovary Syndrome (PCOS) is a very common female endocrine (hormone secreting glands) condition which is characterised by excessive androgens (mainly the male hormone testosterone) in the blood and anovulation (no ovulation). This leads to underdeveloped ovary follicles which are unable to fully release their eggs, then becoming attached to the ovary edges and developing into excess amounts of egg filled cysts (polycystic). Symptoms of PCOS often include sub-fertility, irregular periods, acne, excessive hair, insulin resistance and obesity which can all be extremely distressing for the individual. Consequently, low self esteem and depression are also common for sufferers.
 Diet has been shown to be a powerful influence on the symptoms of PCOS A review (1) on PCOS published last year (2010) in the Proceedings of the Nutrition Society journal looked into the roles that diet and weight have on the symptoms. The review reports on the great impact weight loss has for those that are obese as it helps with insulin resistance and reduces the male hormone testosterone, which then improves ovulation and fertility. However, weight is not the only concern with PCOS and diet has also been shown to be a powerful influence on the symptoms. Due to the link between PCOS and insulin resistance, low glycaemic index diets (which include foods which release glucose in to the blood slowly and steadily to prevent sugar highs and lows) have been shown to benefit insulin sensitivity and the menstrual cycle for sufferers. These foods include beans, lentils, whole wheat pasta, brown rice, nuts, salmon, meat (excluding red meat), all vegetables except green peas, sweet corn and carrots and fruits such as apples, oranges, grapes and pears among many others. As you can see from this list of healthy foods, low G.I foods are a great addition to any diet as they also keep you fuller for longer, are packed with nutrients, and can help with weight management as well. In addition to these foods, the authors of the review also commented on reports that fatty acids may help with the symptoms of PCOS as they reduce the levels of abdominal fat and liver fat, and new research suggests that fatty acids may also reduce androgen secretions, which again can benefit PCOS symptoms.
The fantastic effects of food on PCOS was also recently addressed on the Channel 4 programme Food Hospital which many of you may have seen, where a young lady was suffering with the classic symptoms previously described. After 12 weeks of improving her diet aiming to reduce the amount of testosterone in her body (by including the foods mentioned earlier, lots of fresh fruit and vegetables and limiting junk food), the sufferer significantly reduced her symptoms. She also had a considerable boost to her self esteem as her facial hair had reduced and she had lost weight. The results were positive and are a good representation of how powerful food can be for our health, and supports any efforts to make more healthy diet and lifestyle choices.
Written by Lauren Foster
References
(1) O’Connor, A. Gibney, J. and Roche, H.M. (2010) Metabolic and hormonal aspects of polycystic ovary syndrome: the impact of diet. Proceedings of the Nutrition Society, 69, 628–635.
Pregnant women could, and should, consume more vitamin D than experts currently recommend, according to a new study.
 "Pregnant women need to take at least 1,000iu of vitamin D a day," says Dr Bruce Hollis Current guidelines for daily vitamin D intake during pregnancy range from 200 international units (IU) per day to 400iu. For decades, doctors have worried that too much vitamin D during pregnancy could harm the mother and baby but growing research is proving pregnant women require more and not less sun.
The vast majority of our knowledge of the impact and importance of vitamin D has come from research within the last decade. Vitamin D is not only essential during pregnancy, research now states that supplementing with 1,000iu daily or more may actually reduce the risk of complications (1). A baby is born with around 50-60% of the Mother’s vitamin D levels (2). If the Mother is deficient then so will the baby. It has been proven that babies born in Spring have a higher propensity for illness than those born in Autumn, the reason being the Mother’s exposure, or lack of it, to sunlight.
A well referenced study looked at women in their second trimester and beyond. In the study, 500 women who were at least 12 weeks pregnant took either 400iu, 1,000iu, or 4,000iu of vitamin D per day. The women who took 1,000iu and 4,000iu were least likely to go into labour early, give birth prematurely, or develop infections.
“Pregnant women need to take at least 1,000iu of vitamin D a day,” says Dr Bruce Hollis, Director of paediatric nutritional sciences at the Medical University of South Carolina and one of the authors of the study. “The ideal would be 4,000iu. In the higher dosage groups we didn’t see a single adverse effect. It was absolutely safe, and we saw a lot of improved outcomes. The risk of preterm labour was vastly decreased and so was the risk of other complications of pregnancy.”
Taking supplements is the only practical way to consume that much vitamin D as to rely on food as a way of ensuring our daily amount is simply not feasible for our modern diets and lifestyles. A glass of milk delivers around 5iu, two eggs will give you 40iu and a portion of cheese around 50iu. Wild salmon is a good source providing around 500iu within a decent portion. However if the salmon is from a farmed source that quantity reduces dramatically to around 100iu!
Exposure to direct and unprotected sunlight is the most effective way of achieving our required levels but this is proving difficult as our modern lives keep us inside for longer periods of time. Add to this the fact that the UK is one of the cloudiest countries in the industrialised world. What we fail to remember is that our bodies only begin to store vitamin D at a blood level of 40ng/ml. The average blood level in Britain during Summer months is only 32ng/ml with Winter averaging on 19ng/ml! (4, 5)
“There are no risks,” Hollis adds, “as the conventional wisdom about the dangers of too much vitamin D was manufactured and based on flawed data”. “There was never any real harm, just misconceptions.”
Michael F. Holick, M.D., a professor of medicine, physiology, and biophysics at the Boston University School of Medicine, has maintained for years that getting too little vitamin D is worse than getting too much. Although doctors have been taught that vitamin D is toxic in large amounts, he says, vitamin D intoxication is extremely rare and easy to treat. The levels of vitamin D recommended in the study are sensible, Holick says. Previous research suggests that pregnant women who get too little vitamin D are more likely to develop high blood pressure and muscle cramping, he says. “Giving 4,000 IU a day to pregnant women not only doesn’t cause toxicity, but may improve birth outcomes,” Holick says. “The risks of vitamin D during pregnancy are overblown and the benefits are understated.” (5)
Prompted by the recent flood of research on vitamin D deficiency, the Institute of Medicine, an independent organization that advises the U.S. Government on health matters, is now considering whether to raise its guidelines for vitamin D intake, including those for pregnant women (currently 200iu per day) and the maximum safe daily dose (currently at 2,000iu). The new guidelines are expected to be announced in 2012/13.
Written by Andrew Thomas from BetterYou
References
1, 5: Randomized comparison of the effects of the vitamin D3 adequate intake verus 100mcg (4,000iu) per day on biochemical responses and the wellbeing of patients. R Vieth, S Kimball, A Hu, PG Walfish. July 2004.
2: Sunlight Robbery – Health benefits of sunlight are denied by current public health policy in the UK. Oliver Gillie. A report presented at The House of Commons, November 2005.
3: Assessment of dietary vitamin D requirements during pregnancy and lactation. BW Hollis, CL Wagner, Medical University of South Carolina, American Journal of Clinical Nutrition, May 2004.
4: Zittermann, A., Scheld, K., and Stehle, P., Seasonal variations in vitamin D status and calcium absorption influence bone turnover in young women. European Journal of Clinical Nutrition, 1998. 52: p501-506.
5: Sunlight Robbery. Oliver Gillie, Health Research Forum, 2004.
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