Antioxidants, Selenium, Magnesium, Glutathione, Coenzyme Q-10
March 21st, 2008Antioxidants
Just what are antioxidants? Specifically, they are chemicals that donate a sought-after electron to a free radical without themselves becoming dangerous. The resultant free radical is stabilized and the rampage of cellular and bodily destruction of our body slows down. One trillion molecules of oxygen go through each cell every day, inflicting about 100,000 free radical hits on your genes or DNA. Ninety-nine percent are repaired by our body’s antioxidants. But 1,000 new wounds are left each day. By age 30, there are a few million oxygen lesions (wounds in every one of our body’s one trillion cells). Scientists now postulate that it is this cumulative trauma that results in diseases such as cancer, stroke, and heart disease commonly found with aging. By age 50, about 30% of your cellular protein, especially in the arteries and heart, may be damaged by free radical attacks especially by molecules high in fat.
One may wonder where one obtains antioxidants. They are plentiful in healthy foods. Fruits and vegetables carry vast quantities of known and unknown anti-oxidants. Astonishingly, eating five or more servings of fruits and vegetables daily alone will provide a large amount of anti-oxidants.
Selenium
This essential trace mineral has powerful antioxidant and anti-aging properties. It is an essential building block for the making of glutathione peroxidase, one of our most important enzymes neutralizing free radicals.
It is a fact that as you age, your levels of selenium falls. Selenium blood levels drop 7% after age 60 and 24% after age 75. Worse yet, declining levels of selenium signifies less antioxidant activity in our body. Decreased levels of selenium are associated with higher incidence of heart disease, cancer and arthritis. Additionally, animal studies show that selenium can block up to 100% of various types of tumors. A University of Arizona study of 1,700 elderly Americans showed that those with low levels of selenium are more apt to have polyps in the GI tract (33% compared to 9% in those with high level of selenium). Another study (a Dutch study) of 3,000 older persons showed that those on selenium supplementation reduced their risks for lung cancer by 50%. Likewise, higher selenium intake can lead to reduced risk of heart disease. Selenium prevents platelet aggregation that normally leads to blood clots and it blocks oxidation of the bad type of cholesterol. A large-scale Finnish study showed that those with lowest level of selenium in their blood were 3 times more apt to die of heart disease.
Magnesium
Like selenium, magnesium is a strong anti-oxidant. Its absorbability decreases with age. Animals deprived of magnesium experience classical symptoms of premature aging especially, as it relates to cardiac conditions such as arteriosclerosis and arrhythmia. Even with the low RDA for magnesium, only 25% of Americans meet the standard. You need about 2,000 calories per day diet to get enough magnesium.
Magnesium functions in many ways to prevent many illnesses and to keep us healthy and young. First, magnesium acts as an antioxidant preventing the free radical damage to the mitochondria that results in declining function and aging. It also protects the heart by preventing coronary artery spasm and cardiac arrhythmia. In addition, magnesium inhibits the release of thromboxane, an agent that makes platelet clot more easily. The power of magnesium doesn’t stop there. It is also important in preventing bones from degenerating. It does this by working together with vitamin D and calcium. In fact, long term deficiency in magnesium triggers osteoporosis.
You may wonder where magnesium is found — in what foods? Magnesium makes its “home” in whole grains, nuts, seeds and legumes. The RDA of magnesium is 300 mg. Nuts such as almonds, hazelnuts, cashews, and peanuts are rich in magnesium. (Studies found that nut lovers who eat nuts at least 5 times a week have half the risk of heart attack compared to those eating less than once a week. Researchers think this may be due to the magnesium in nuts).
Magnesium as a supplement? Do you need it? Definitely, if you don’t eat enough magnesium-rich foods. Magnesium is inexpensive and is an excellent insurance policy against aging. Supplement-wise, anywhere from 300 mg up to 1,000 mg is recommended for those in good heath. Many an anti-aging experts are recommending that the amount of magnesium and calcium be at at a 1:1 or even 2:1 ratio, in favor of magnesium. Some experts recommend 500 mg - 1,000 mg per day. A typical one-a-day vitamin pill contains less than 100 mg (about 25% of the RDA) magnesium.
Note that too much magnesium can cause loose stool. Some naturally oriented doctors are using this to titrate the amount of magnesium they give to their patients by giving enough to cause loose stool and then reducing just enough so that the stool is normal but slightly soft. For those with kidney disease, taking too much magnesium is not recommended. If you have severe kidney problems or severe heart failure, consult your physician before taking extra magnesium.
Selenium can be found in grains, sunflower seeds, garlic, meat, and seafood especially tuna, and swordfish. The anti-aging nut, the Brazil nut, contains about 100 mcg of selenium due to the soil in which it is grown.
It is recommended that one take between 75-200 mcg of selenium per day for anti-aging purposes. Most common multivitamins do not contain that much selenium and therefore most likely you will need to supplement with a separate selenium capsule.
Glutathione
Glutathione is a naturally occurring amino acid that is in food and made by every cell in your body. It is a fact that glutathione blood levels drop 17% between ages 40 and 60. Individuals with low glutathione levels are one-third more likely to have chronic diseases. Many hospitalized patients with chronic disease are glutathione deficient.
Where is glutathione found? It has been located in cruciferous vegetables: Brussels sprouts, cabbage, cauliflower, broccoli, and in fruits such as watermelon, and grapefruit. Vitamin C and selenium boost glutathione levels.
Coenzyme Q-10
Coenzyme Q-10, also known as CoQ-10, is one of the recent rages in the supplement field. It is what it says it is — an enzyme. It is made by the body and is found in seafood. Like many of the other nutrients we have discussed, it too is an antioxidant. After about age 20, and continuing as we age, the body’s production of CoQ-10 slows down. One startling investigation revealed that a diseased heart shows severe deficiencies of CoQ-10.
Nobody is yet sure exactly how CoQ-10 works. We do know that it, like vitamin E, is a powerful antioxidant stabilizing cell membranes. Research appears to suggest that it also energizes the mitochondria (the energy factory of the cell). since it is highly concentrated in heart muscles which need a lot of energy to keep healthy.
It is, therefore, not surprising to find that CoQ-10 fights cardiomyopathy and halts relentless oxidation of blood cholesterol LDL. In some countries, Cardiology specialists give CoQ-10 to patients with congestive heart failure. In Japan, more than 10 million Japanese take CoQ-10 as a prescription drug for cardiac problems.
Where to find CoQ-10:
CoQ-10 can be found in many different products such as: fatty fish like sardines; organ meats such as heart, liver and kidney. It can also be found in beef, soy and peanuts.
Should you supplement with CoQ-10? Again, you would have to eat an excessive amount of food in order to get enough CoQ-10. For instance, 1 pound of sardines or 2.5 pounds of peanuts provide 30 mg of CoQ-10 (the recommended anti-aging dose for healthy people). 30 mg, by the way, is a good anti-aging insurance, especially if you are over 50 years old.
How much of this nutrient is necessary to take depends on whether you are healthy or not. The recommended dose for healthy people is 30 mg. For people with chronic disease, 50-150 mg is suggested. Take it with meals for better absorption. You can take the whole 150mg at the same time. No divided dose is necessary. Vitamin E, selenium, and the B vitamins all enhance and boost the biosynthesis of CoQ-10 internally.
As to the toxicity question: In normal subjects, no significant toxicity has been shown in high doses in animal or long term human studies. So far, it is currently considered one of the safest substances. There are reported cases, however, of transient nausea.
1 Trackback(s)