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The Supplement That Will Keep You Young
Is the fountain of youth actually a nutritional supplement? Researchers at Ohio State University think so.
They found that taking omega-3 supplements (a.k.a. fish oil) can help slow the body’s aging process by lengthening telomeres that often shorten with age. Telomeres are small DNA segments in white blood cells that shorten over time as the result of aging. They act like caps at the ends of chromosomes, so if they shorten, the DNA can unravel. That’s major bad news for your cells.
Another recent publication from this study showed that omega-3 supplements lowered inflammation levels in the same subjects. Researchers believe that the less inflammation, the better for the preservation of telomeres.
This one-two punch of lengthened telomeres and reduced inflammation could potentially decrease the risk for other major diseases associated with aging like heart disease, Type 2 diabetes, arthritis, and Alzheimer’s disease, study authors say. Plus, Omega-3 supplementation reduced oxidative stress, caused by excessive free radicals in the blood, by about 15 percent compared to effects seen in the placebo group.
So, while omega-3s won’t prevent wrinkles or other physical signs of aging, they could help you live a longer, happier life.
How Much Do You Need?
It’s best to get nutrients from whole food sources first, but if you don’t eat at least two 3.5-ounce servings of fatty fish per week, then it’s a good idea to take a fish oil supplement.
In this study, participants took either a placebo or a supplement containing 2.5 grams or 1.25 grams of active omega-3 polyunsaturated fatty acids with 7 to 1 ratio of eicosapentaenoic acid (EPA) to docosahexaenoic acid (DHA) for four months. Just be sure to take less than 3 grams a day since fish oil can thin your blood.
Foods Rich in Omega-3s
Want to eat your way young? There are plenty of options. Fish is the most well-known source, but here are a few others.
Fatty Fish
• Salmon
• Tuna
• Sardines
• Mackerel
• Anchovies
• Herring
Nut and Plant Oils
• Walnut oil
• Canola Oil
• Soybean Oil
Nuts and Seeds
• Flaxseeds
• Chia seeds
• Walnuts
• Pecans
• Pine nuts
Additional reporting by Jessica Girdwain
photo: iStockphoto/Thinkstock
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Do You Really Need an Omega-3 Supplement?
Today’s headlines may make you reconsider your daily omega-3 supplement: In a review published in the Journal of the American Medical Association, researchers analyzed 20 studies totaling nearly 69,000 people and found no association between people taking omega-3 supplements and decreased mortality from any cause, as well as cardiac death, sudden death, heart attack or stroke.
But don’t take the results at face value. It’s important to note that the group analyzed in the JAMA study are high-risk heart patients. Expecting fish oil to prevent future heart attacks or strokes in people already vulnerable to them is like expecting a Band-Aid to hold back a gushing wound.
Say you’re already overweight and have diabetes—both big risk factors for heart disease. An omega-3 supplement won’t help you much. “There is no way to take these results and assume they apply to healthy people. Of course fish oil is not a cure. If someone is already falling apart, omega-3s won’t put them back together,” says Alan Aragon, M.S., Men’s Health nutrition advisor.
What about generally healthy people? One study in the American Journal of Clinical Nutrition found that overweight adults taking fish oil improved their HDL cholesterol and artery function more than taking a placebo supplement. Even in healthy, young, normal weight adults, fish oil exerts certain heart-protective benefits—lower levels of triglycerides and higher “good” HDL cholesterol numbers, to name a few. (Don’t think you’re safe from a heart attack just because you’re lean. Read this: How Skinny People Have Fat Hearts.)
This study is one of the many meta-analyses that have come out on fish oil supplements recently, says Aragon. “Some review studies show that there is a positive benefit to fish oil, and others say that there’s insufficient evidence. Right now though, more studies than not are on the beneficial side of the fence,” he says. (Why the conflicting reports? Each review looked at different sets of data and studies.)
Other potential issues: The JAMA study doesn’t consider what type of omega-3 supplement these patients were taking. Some fish oil supplements go through processing that makes the omega-3s less absorbable to the body. Others contain contaminants (like mercury or PCBs), and that could make the supplements less effective, explains Aragon. (Find out whether your supplement label is lying.)
Bottom line? It’s best to get nutrients from whole food sources first. Diets rich in omega-3 fatty acids have been shown to reduce inflammation, decrease triglycerides, and lower blood pressure. (Sick of salmon? Here are 3 Surprising Heart-Healthy Foods.)
If you don’t eat at least two 3.5-ounce servings of fish a week, then it’s a good idea to take a supplement of about one gram of EPA and DHA a day. For the record, Aragon takes fish oil daily. His pick: The Costco Kirkland Signature brand, since it contains the type of omega-3s readily absorbed by the body. “Looking at the research as a whole, there’s a small heart protective effect from taking fish oil. And for me, that’s worth taking a supplement.” (Which pills should you pop every morning? Gulp down The Top 10 Supplements for Women.)
photo: Photographer Name/Collection Name/Thinkstock
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Is Your Supplement Label Lying?
Dutifully down your omega-3 fatty-acid supplement every day? You may want to take a closer look at your capsules.
Recent tests done by ConsumerLab.com found that 31 percent of the omega-3 fatty acid supplements tested failed to live up to their label claims. What researchers found could mean that pill-poppers’ efforts to channel the supplement’s benefits–decreasing the risk of heart disease, cancer, arthritis, macular degeneration, and more–have been useless, and even dangerous.
Labels That Lied
Of the thirty-five kinds of omega-3 fatty acid supplements researchers examined, including those containing fish oil, krill oil, calamari oil, cod liver oil, and algae oil, several products missed the mark on how much of the healthy fatty acids the supplements actually contained, and some even posed health hazards.
• Four packed less fatty acids than than their labels claimed.
• Three had up to 267 percent more fatty acids than their labels claimed.
• Two exceeded safe levels of polychlorinated biphenyl (PCB), a chemical used in coolants and insulating fluids that’s been banned in the U.S. since 1979, but still contaminates waterways throughout the country. “Every fish oil supplement contains trace levels of PCBs, but two of those we tested exceeded levels safe for human consumption,” says Tod Cooperman, M.D., president of ConsumerLab.com. (The EPA considers PCBs a potential carcinogen and research shows it may also harm the immune and reproductive systems.)
• One tablet’s enteric-coating didn’t work, which means that the special coating meant to release the oil in the intestine rather than the stomach (to reduce the likelihood of a fishy aftertaste or burp) spilled the oil too early in the digestive system.
• One was spoiled. Although there aren’t any serious health effects due to spoilage, it may cause burping and other G.I. issues, Dr. Cooperman says.
Now What?
Since setting up your own testing lab in your kitchen isn’t an option and because the FDA doesn’t regulate supplements, it’s difficult to know whether your go-to pills would pass the test. Fortunately, there are several steps you can take to keep yourself safe.
Consider your needs. “If you regularly eat fish at least twice a week you don’t need to take omega-3 supplements because you’re likely already getting enough,” Dr. Cooperman says. (Check out Women’s Health’s healthiest fish and seafood rankings.)
Store your supplements safely. “Refrigerate fish oil supplements to prolong their life and reduce the risk of spoilage,” he says.
Pop test-passing pills. To find out which pills passed the test, check out ConsumerLab.com’s most recent review. One finding that’s easy to swallow: According to the report, there are high-quality fish oil supplements that aced every test for as little as $ 0.01 per 100 mg of fatty acids.
photo: iStockphoto/Thinkstock
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The Surprising Supplement That Fights Depression in Women
Creatine isn’t just for muscle men. Turns out, the muscle-building dietary supplement can fight depression in the fairer sex.
A study from three South Korean universities and the University of Utah reports that taking 5 grams of creatine with a daily antidepressant helps women with major depression recover two times faster than those who take the antidepressant alone.
Will creatine help you battle depression? Consider these facts to find out:
What is creatine?
You may know creatine as a supplement used by bodybuilders and athletes to bulk up. However, it’s actually an amino acid that we all produce naturally and take in whenever we eat meat and fish. Our bodies convert creatine to a molecule called phosphocreatine, which is stored in our muscles and brain to help deliver instantaneous energy whenever we need it. Many muscly men take creatine for the energy to train harder and more often.
How does creatine work for depression?
One of the biggest symptoms of depression is mental fatigue. When suffering from depression, even the most routine tasks feel as impossible as getting the colors to line up on a Rubik’s cube. That’s where researchers believe creatine can help. By upping the brain’s levels of energy-revving phosphocreatine, it could help the brain do its job—from figuring out that Rubik’s cube to warding off depression—more easily, says Dr. Perry F. Renshaw, Ph.D., professor of psychiatry at the University of Utah medical school and senior author on the study. The effect has only been shown in women, and Renshaw believes female sex hormones are to thank. Still, more research is needed to pinpoint exactly how creatine does the job.
Does creatine improve symptoms of depression when it’s taken without antidepressants?
Tests perform on rats suggest that creatine can fight depression all on its own. “Rats love creatine more than Prozac,” says Renshaw, who believes the heightened levels of energy in the brain help them battle beady-eyed depression. Plus, creatine helps protect neural cells from death. So even if it doesn’t keep you smiling, it can keep you smarter. Previous studies have shown creatine to heighten people’s performance on mental tasks, Renshaw notes.
Will I bulk up from taking creatine?
If you’re taking creatine to reach your fitness goal, you’re probably throwing back 20 to 30 grams of creatine a day. However, the recommended depression-fighting dose is only 5 grams a day, which won’t cause most women to Hulk up. What’s more, creatine was shown to have little to no side effects in women during the study.
Where can I get creatine?
Flavored and unflavored creatine powders are readily available at GNC and other supplement shops. (They’re meant to be mixed with water and drank.) To play it safe for your stomach, take creatine—like any supplement—with a meal, Renshaw suggests. You can also up your creatine intake the ol’ fashioned way: Meat and fish contain high levels of the important amino acid. (There’s one explanation as to why vegetarians have higher rates of depression than their omnivore friends.)
photo: iStockphoto/Thinkstock
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