Copyright The Institute for Natural Healing, PO Box 969, Frederick, MD All rights reserved.

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2 Published by The Institute for Natural Healing ADDRESS: PO Box 969, Frederick, MD Please us by visiting: Important: INH is dedicated to bringing its readers the newest, most hopeful and most trustworthy information and advice about natural health research, findings and products. Because we are a for-profit publication, we include advertising copy in each issue and send our readers advertisements we approve of. When our editors like and use advertised products we talk about their features and benefits in our editorial. Readers should be assured that although we may have a financial interest in a product we talk about, we will never recommend anything we don t believe in. All material herein is provided for information only and may not be construed as personal medical advice. No action should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being. The publisher is not a licensed medical care provider. The information is provided with the understanding that the publisher is not engaged in the practice of medicine or any other health-care profession and does not enter into a health-care practitioner/patient relationship with its readers. We are not responsible for the accuracy, reliability, effectiveness, or correct use of information you receive through our product, or for any health problems that may result from training programs, products, or events you learn about through the site. The publisher is not responsible for errors or omissions. The FDA has not evaluated these statements. None of the information or products discussed on this site are intended to diagnose, treat, mitigate or cure any disease. Copyright The Institute for Natural Healing, PO Box 969, Frederick, MD All rights reserved.

3 Slowing down aging Dropping weight Keeping your heart strong There s a supplement for everything that concerns you. For most of us, we can t possibly keep up with all of the supplements we should be taking. That s why, in this special report, we tell you which ones are the absolute most important. If you take nothing else, take these. We recommend these five nutrients for two important reasons: 1) You re more likely to be deficient in them regardless of your age or diet. 2) They give you protection against the most common health issues heart disease, cancer, diabetes, Alzheimer's, and arthritis. These nutrients cover all of your nutritional bases. They re antioxidant and anti inflammatory. They protect your brain, organs, and immune system. They are vital to your health, no matter what ails you. Let s face it Even if your diet is perfect you may still lack essential nutrients. For any number of reasons. As you age, your body has a harder time absorbing nutrients. Your skin has a harder time producing vitamin D. Your metabolism and digestive system slows down especially if you re inactive. Some medications, like antacids or statins, can block absorption. Nutrients can also compete with each other. That means they can cancel each other out. Calcium, for instance, limits absorption of zinc, iron, and magnesium. So you wouldn t want to take calcium at the same time you take other supplements. Eating a nutrient dense diet helps counteract competing nutrients and deficiencies. But many times, that may not be enough. View supplements as part of your diet. You want high quality ones in the right doses and combinations. That can be tricky to figure out. This report helps you navigate to the most vital supplements to take even if you re not taking anything else. You re probably deficient in this first nutrient. Seventy five percent of Americans are. i The last two decades of sunscreen product marketing and an unfounded fear of the sun are a big reason most of our levels are too low. 1. Vitamin D 3 The Sunshine Vitamin Vitamin D 3 has star status and rightfully so. Even though it s called a vitamin, D 3 is really a hormone. Every tissue in the body has vitamin D receptors. So you need enough of it to get to all of those tissues. VISIT US ONLINE AT Page 1

4 According to The Vitamin D Council, you can t get the right amount from food. ii Your body has to naturally make it from direct exposure to sunlight. Problem is how many times have you been told to stay out of the sun? Even as we continue to hide from the sun and slather on sunscreen, the rates of skin cancer keep rising. In fact, from 1970 to 2009, melanoma rates increased by 800 percent among women and 400 percent among men. iii If you re covered up all the time, always wearing sunscreen, or not getting outside very much even in sunny climates you probably don t produce enough vitamin D. Most people need to supplement. And not getting enough sun is only part of the problem. Your ability to produce vitamin D declines with age. Taking statins decreases your levels. Being overweight or obese also causes a deficiency. iv In the last few years, there has been a renewed interest in vitamin D. Recent research proves it s involved in a lot more than doctors once believed. The thought was that it helped prevent soft bones, or rickets, and that was about as far as it went. Until doctors recently began finding links between insufficient levels of the vitamin D and other disease. It powerfully reduces inflammation in the body. It also helps prevent heart disease, infections, and cancer Heart Disease: If you re male and deficient in vitamin D, your risk of having a heart attack goes up by as much as 50 percent. You re also more likely to have high blood pressure, a stroke, and heart failure. A study published in The American Journal of Clinical Nutrition shows just how dangerous a vitamin D deficiency can be. The study followed 44,000 healthy men for ten years. At the end of the study the men who had low levels of vitamin D had a 50 percent increased risk of having a heart attack. v Researchers already knew there was a link between high blood pressure and low levels of vitamin D. But they wanted to prove once and for all that a vitamin D deficiency causes high blood pressure. They succeeded. Data from 35 studies and information from over 155,000 people revealed a significant link. For every 10 percent increase in vitamin D, there was an 8.1 percent decrease in the risk for developing high blood pressure. vi Bottom line: Vitamin D helps control blood pressure. Immune Function: Vitamin D interacts with the immune system. Lower levels of vitamin D are linked to higher levels of inflammation. Chronic inflammation is a negative response of the immune system. vii Your immune system will unintentionally attack your body in an attempt to reduce the inflammation. Chronic Inflammation affects organs and tissues throughout your body blood vessels, connective tissues, thyroid, pancreas, joints, red blood cells, and even your skin. It can destroy body tissue and damage your organs. viii Given the damage inflammation can do, it isn t a stretch to say that it is the root cause for most illnesses. People who suffer from autoimmune disorders like multiple sclerosis, rheumatoid arthritis, type 1 diabetes, and celiac disease usually have low levels of vitamin D. ix VISIT US ONLINE AT Page 2

5 Diabetics with low vitamin D are at a much higher risk of developing vascular inflammation. This causes heart disease. In a study published in the Journal of Biological Chemistry, researchers reported that diabetics who have enough vitamin D are not as likely to have clogged blood vessels. Vitamin D works with immune cells called macrophages to either clog arteries or keep them clear. The study found that in vitamin D deficient diabetics, more macrophage cells bonded to blood vessels near the heart. That trapped cholesterol, clogging and stiffening the arteries. x Vitamin D stops inflammation from damaging or destroying white blood cells. Boosting your immune system and reducing inflammation also protects you against cancer. Cancer: Cancer risk goes down when vitamin D levels are up. Supplementation has shown to help prevent and stop the spreading of prostate, breast, and colon cancer. The authors of a study at the University of California report that 60,000 cases of colon cancer and 85,000 cases of breast cancer could be prevented every year if vitamin D levels were maintained. xi The risk of dying from cancer is 2.5 times higher in people with low vitamin D levels compared to people who have high levels. A recent study at The Cancer Registry in Norway showed that cancer patients with high levels of vitamin D lived at least a year and a half longer than patients with low levels. xii How to take vitamin D 3 : Always take vitamin D 3, the natural form (called cholecalciferol). It s what your skin produces when it interacts with the sun. Other forms, like D2, are synthetic and not easily absorbed. 5,000 10,000 IU of D 3 is the amount we recommend. Take Vitamin D 3 in the morning. Vitamin D 3 and melatonin work inversely with each other. Taking vitamin D too late in the day or before bedtime can cause insomnia. Vitamin D3 competes for absorption with folate (Vitamin B9). 2. Multivitamin Every American needs a good quality multivitamin, says Dr. Mark Hyman, bestselling author and Chairman of the Institute for Functional Medicine. xiii This supplement is one of the most misunderstood. It comes with a long list of ingredients. But the amounts vary so much it can get confusing. Good ones cover the basics and will have both vitamins and minerals in them. But one size doesn t fit all. Everyone, depending on their health and special needs, requires different amounts of each vitamin and mineral. At the very least, a good one will have the essentials vitamins A, C, D, E, and K plus mixed carotenoids, and all eight B vitamins. VISIT US ONLINE AT Page 3

6 It should also include several minerals, or trace elements. They re important for the formation and overall health of blood, bones, teeth, and tissue. xiv Calcium, folic acid, potassium, selenium, and zinc are trace elements. A multivitamin is a good idea for the trace elements, says Dr. Donald Novey of the Advocate Medical Group in Park Ridge, IL. You want a multivitamin for all those little things at the bottom of the ingredients list. The ones at the top of the list are familiar It s the trace elements at the bottom that are the ones often missing. xv The main things to avoid are the cheap (or not so cheap) store brand one a days. They almost always only contain the bare minimum of the recommended daily allowance (RDA) required. What s worse, a lot of these commercial brands are loaded with toxic fillers and synthetic ingredients. In fact, the Centrum Silver label lists at least two toxic ingredients: BHT (an additive used in jet fuel) and cupric oxide (a fungicide). xvi When it comes to supplements, the old saying, you get what your pay for is especially true. Also, keep the following things in mind and they ll help you choose a good product worth the money. How to find a good multivitamin: Look for a product that contains at least 100 percent of the RDA of most of its ingredients. A high quality product will almost always list the actual forms of vitamins. That means instead of just listing calcium, it ll list calcium orotate (a high quality form of calcium). Another way to quickly judge a multi is to take a look at what form of B12 it contains. Many manufacturers cut corners and B12 is an easy way to catch them. The best form of B12 is methylcobalamin. So if you see that, it helps tip you off that the formula is of higher quality. Try to avoid tablets when possible. xvii It doesn t mean that a product isn t of high quality, but tablets have fillers to bind them. They make it harder for your body to breakdown and absorb the nutrients. Liquids, capsules, and soft gels don t require breakdown so your body can easily absorb the nutrients. Try to buy from your local health food store or a trusted online retailer. A good multi will probably cost you a little more than the big brands but it is well worth it. In the end, if you re taking a low quality product, all that money is being thrown away anyway. Better to spend it up front on something that can actually deliver results. 3. Omega 3 Omega 3s are a group of polyunsaturated fatty acids. There are several types of omega 3, but DHA and EPA are really all you need to worry about. Those are what you find in many cold water fish. They deliver the most health benefits. You d be hard pressed to find a single health condition that cannot be improved by omega 3. Omega 3, more than almost any other dietary nutrient, can positively change the way your body functions. Especially when it comes to your heart and brain. It can increase lung function and athletic performance. It can VISIT US ONLINE AT Page 4

7 alleviate depression and improve critical thinking. It can reduce inflammation and stop oxidative stress. It can boost your immunity and prevent diabetes. It can even help you maintain a healthy weight and live longer. In a recent study published in Annals of Internal Medicine, the people who had the highest blood levels of omega 3 fatty acids lowered their overall death risk by 27 percent. xviii They also cut their risk of dying from heart disease by 35 percent. Here are just a few ways omega 3 can help safeguard your health Heart Disease: Omega 3s are potent heart protectors. They can calm irregular heart rhythms, and lower blood pressure and cholesterol. xix They also prevent blood clots that can eventually lead to a stroke. A recent Harvard study showed the more omega 3 rich foods men ate, the lower their risk of stroke. xx Brain Function: Your brain tissue is rich in omega 3 fatty acids. And research has shown time and again that omega 3 plays a vital role in the protection and function of brain cell membranes. They also support new growth of brain tissue. A large scale study concluded that the less omega 3 a person gets, the more their cognitive function declines. xxi Depression: Omega 3 helps the brain send and receive messages more efficiently. They re also proven to boost serotonin the happy hormone. xxii So it s no surprise that several studies have found patients who suffer from depressive disorders can improve their mood by taking omega 3. xxiii Cancer: Omega 3 protects you against cancer. They help maintain healthy body tissue and fight inflammation a leading cause in many types of cancer. Several studies show that eating foods rich in omega 3s may reduce your risk for cancer, slow down tumor growth, and kill cancer cells. xxiv Vision: Your retina records images and helps send them to the brain. Omega 3 keeps the cells in your retina healthy and functioning properly. Arthritis: Omega 3 fats naturally relieve inflammation throughout your whole body, including your joints. They help cut down on swelling and pain. xxv Autoimmune Disorders: While autoimmune disorders are not fully understood, many seem to be triggered by inflammation. Omega 3 works for these disorders because of their anti inflammatory properties. In trials, many patients have been able to reduce their use of prescription drugs after they took omega 3. xxvi The best way to get your Omega 3: The best way to get omega 3 is through your diet. The very best food sources are wild salmon and sardines. But considering you should get around 3,000 mg a day, eating enough fish to get that dosage would be impossible and expensive. That s why it is vital to supplement. Aim for around 3,000 mg daily of a combination of EPA and DHA what you ll find naturally in most high quality fish oils. One of the best brands (and best tasting) is Carlson s liquid, lemon flavored fish oil. In independent testing, Carlson s beat out the competition, receiving the highest marks for purity and quality. VISIT US ONLINE AT Page 5

8 4. Coenzyme Q10 Coenzyme Q10, or CoQ10 for short, is a naturally occurring chemical found in every cell in your body. Its main job is to help generate energy for your cells. Organs that require a lot of energy like your heart have the highest concentrations of CoQ10 in their tissues. In fact, a deficiency has been linked with arrhythmia, angina, and heart failure. CoQ10 is a powerful antioxidant. It protects your cells and tissues from damage due to free radicals. Unfortunately, we lose most of this powerful protector as we age. By 80, our levels are more than cut in half. xxvii Considering your entire body and most important organs depend on it for vital energy, it s no wonder why our bodies begin to fall apart as we age. Keeping CoQ10 levels high is one of the best insurance policies you can ever have against the ravages of aging and disease. Long before you feel the more drastic effects of severe deficiency, a lack of CoQ10 can result in fatigue, muscle soreness, weakness, and heart failure. What s even more frightening is that these complaints are common among statin users. That s no coincidence One study found that just 10 mg of a statin decreased CoQ10 levels by 40 percent. xxviii A standard statin dose used to treat high cholesterol is between mg. Studies show that people taking those doses have almost no CoQ10 in their bodies. Statins are prescribed to protect your heart. But in actuality, blocking CoQ10 production puts your heart in mortal jeopardy. That s because CoQ10 helps control cholesterol, ensures circulatory health, and promotes heart muscle function. xxix These are just a few ways that CoQ10 protects and supports your health Heart Failure: Studies show that CoQ10 levels are lower in the heart muscles of patients with heart failure. As the condition worsens, so does CoQ10 deficiency. That s because your heart is using it up to try to make energy. Taking CoQ10 during heart failure improves symptoms, functional capacity, and quality of life. In the recent Q SYMBIO study, a multinational trial, researchers followed 420 patients with severe heart failure. xxx Patients took either CoQ10 or a placebo for two years. CoQ10 cut the risk of a major cardiovascular event in half. It also cut the risk of dying from all causes in half. In fact, it is the first substance proven to decrease the risk of heart failure death in over a decade. CoQ10 also relieves shortness of breath, difficulty sleeping, and swelling all related to heart failure. It increases energy production in the heart muscle. That increases the strength of the heart s pumping action. Your heart needs to be able to pump blood and oxygen. Ultimately, a robust and healthy heart feeds your entire body with the oxygen rich blood it needs to survive. Few things have such a wide and sweeping impact on overall health as CoQ10. VISIT US ONLINE AT Page 6

9 High Blood Pressure: People with hypertension usually have low blood levels of CoQ10. In one study, 83 people with high blood pressure took either 60 mg of CoQ10 or a placebo. CoQ10 reduced systolic blood pressure (the higher number) by 18 points (18 mm HG). xxxi Diabetes: CoQ10 helps treat diabetes by lowering blood pressure and improving long term glycemic control. xxxii Gum Disease: Studies show that people with inflamed gum tissues suffer from a CoQ10 deficiency. xxxiii Gum disease is also associated with heart failure. Topical application of CoQ10 has shown to offer significant improvement in patients suffering gum disease. xxxiv There are two forms of CoQ10. You need to know the difference. Ubiquinol is the active antioxidant form. And ubiquinone is the oxidized form. The body partially converts ubiquinone to ubiquinol. But 95 percent of the CoQ10 in your body is ubiquinol. So ubiquinol is by far the best form to supplement with. It is ready to be used by your cells. How to take CoQ10: CoQ10 is fat soluble. So it s best absorbed when taken with a meal that contains oil or fat. You can find this nutrient in meat, poultry, and fish. But it s very hard to get enough CoQ10 in the typical diet. This is another situation where supplementing is best. When supplementing, soft gel ubiquinol CoQ10 is the best form to take. We recommend mg a day. This dose can be increased substantially if conditions warrant additional supplementation. It is almost impossible to get too much CoQ Magnesium Magnesium is required by every organ in the body to function. xxxv It helps maintain normal muscle and nerve function. It supports a healthy immune system. It s vital for maintaining a healthy heart rhythm and building strong bones. It is the fourth most abundant mineral in the body. About 60 percent of magnesium in the body is found in the skeleton. xxxvi About 27 percent is found in muscle. Magnesium is involved in more than 300 essential metabolic reactions. xxxvii It helps metabolize carbs and fats to produce energy. It also regulates calcium levels, copper, zinc, potassium, vitamin D, and other important nutrients in the body. xxxviii While magnesium deficiency is rare, it is becoming more common with our modern eating habits. Conditions such as stomach disorders, diabetes, diuretic use, kidney disease, and hyperthyroidism can lead to low levels of magnesium. While it doesn t take a lot to keep things running at their best, low levels can become dangerous, very fast. Getting enough magnesium is important. Your organs need it. These are just a few reasons why VISIT US ONLINE AT Page 7

10 Hypertension: Magnesium reduces inflammation and helps relax pressure in the circulatory system. In a study published in the journal Hypertension, researchers followed 5,511 people for 7.6 years. Their ages ranged between 28 and 75. xxxix Of the group, 1,172 of them developed high blood pressure. This was directly associated with their magnesium levels. Each incremental rise in magnesium intake provided a 21 percent reduced risk of developing high blood pressure. Heart Disease: Magnesium helps maintain a normal heart rhythm. It is vital for ensuring proper heart function. Harvard researchers found that magnesium protected against the risk of heart disease. xl They compared 16 studies of a total of 313,041 men and women. Those with the highest levels of magnesium had a 30 percent less risk of heart disease. Just getting adequate levels of magnesium cuts your risk of dying from heart disease by 33 percent. In another study, researchers followed 7,664 adults for 10.5 years. xli 462 fatal and nonfatal ischemic heart disease (reduced blood flow to the heart) events occurred. Subjects with the lowest magnesium levels had a 60 percent increased risk of experiencing an adverse heart event. Even scarier They had a 70 percent increased risk of death. That s why it s vital for your heart to get a proper supply of magnesium. Diabetes: People with diabetes also very often have low levels of magnesium. Since magnesium helps regulate blood sugar levels it may also help prevent and control diabetes. One study found that 63 patients with type 2 diabetes had improved insulin sensitivity after 16 weeks of supplementation with magnesium. They also had lower fasting glucose levels. xlii Osteoporosis: Magnesium plays a role in calcium metabolism and hormones that prevent bone loss and fractures. It is one of the minerals that make up bone nutrient matrix and keeps bones healthy and strong. As the magnesium content of bone mineral decreases, bone crystals become larger and more brittle. This is a big concern as you age. One fall or one break could cost you your life or at least your mobility for the rest of your life. A hip fracture can increase your risk of death by up to 26 percent. xliii What s more increased levels of magnesium have also been linked to reducing migraines, restless leg syndrome, asthma, and depression. xliv How to take magnesium: It is best to get several types of magnesium citrate, glycinate, and taurate are good forms to look for. Aim for mg daily. B vitamins (especially B6) help you absorb magnesium. Calcium competes for absorption with magnesium so you should take these two far apart from each other. Take magnesium on an empty stomach to increase absorption. Taking it before bedtime can help you fall asleep faster and stay asleep longer. Magnesium increases your absorption of vitamin D. VISIT US ONLINE AT Page 8

11 Filling in the Gaps Many supplements and herbs offer promise for a wide range of conditions. Adding these five to your daily regimen will yield powerful and life extending results. They will help you reach your best health. But they aren t a cure all. It s still important to eat a healthy and balanced diet rich in nutrients. We ve chosen these five supplements because they offer the best support and protection from the most common diseases and ailments. Always keep in mind that it's easier to prevent damage than to repair it. If you have any major health issues or are taking medication always consult with your doctor before taking any supplements. VISIT US ONLINE AT Page 9

12 References: i ii vitamin d/how do i get the vitamin d my body needs/ iii cancer information/skin cancer facts iv v vi vii viii disorders/overview.html ix x xi xii xiii you should not stop taking your vitamins 2/#close xiv important minerals required human body for html?cat=58 xv living/taking a daily multivitamin.aspx xvi 3 many vitamin studies are absolutely worthless/ xvii Importance of taking a Multivitamin Supplement.html xviii xix Mata Lopez P., et al. J Clin Nutr Sep;57 Suppl 1:S22 5. xx He K., JAMA Dec 25;288(24): xxi Heude B., et al. Am J Clin Nutr Apr;77(4):803 8 xxii oil to treat depression xxiii Su K., et al. Eur Neuropsychopharmacol Aug;13(4): xxiv omega3s xxv Simopoulos A., J Am Coll Nutr Dec;21(6): xxvi Ibid. xxvii xxviii Hiroshi, Mabushi, et al, Reduction of Serum Ubiquinone 10 and Ubiquinol 10 Levels By Atorvastatin in Hypercholesterolemic Patients, J. Atheroscler. Thromb. 2005; 12(2): xxix Q10 CoQ10.html xxx xxxi q10 xxxii xxxiii xxxiv Hanioka T, Tanaka M, Ojima M, Shizukuishi S, Folkers K. Effect of topical application of coenzyme Q10 on adult periodontitis. Molecular Aspects of Medicine. 15 Suppl (1994): xxxv htm xxxvi Shils ME. Magnesium. In: O'Dell BL, Sunde RA, eds. Handbook of nutritionally essential minerals. New York: Marcel Dekker, Inc; 1997: xxxvii Food and Nutrition Board, Institute of Medicine. Magnesium. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. Washington D.C.: National Academy Press; 1997: xxxviii htm xxxix xl xli xlii trol+in+type+2+diabetic+subjects xliii xliv htm VISIT US ONLINE AT Page 10