SUPPLEMENTS

Bone Building Nutrition – Calcium and Beyond

Written by Debbie Edson RPh

Maintaining bone strength as we enter mid-life and beyond is an important goal, not just for postmenopausal women. Men may experience declining bone strength as they age, although generally later in life than women. Most people know that adequate calcium intake is important for healthy bones. It is not widely understood, however, that bone is a complex living tissue continually undergoing a process of building up and breaking down. Strong bones require a constant supply of a variety of nutrients, not just calcium.

SUPPLEMENTS: Bone Building Nutrition – Calcium and Beyond

Evening primrose oil

Written by Living Well Webmaster

Introduction
This fact sheet provides basic information about evening primrose oil—common names, uses, potential side effects, and resources for more information. Evening primrose is a plant native to North America, but it grows in Europe and parts of the Southern hemisphere as well. It has yellow flowers that bloom in the evening. Evening primrose oil contains gamma-linolenic acid (GLA), an essential fatty acid. Essential fatty acids are required by the body for growth and development, and must be obtained from the diet.

Common Names—evening primrose oil, EPO

Latin Name—Oenothera biennis

What Evening Primrose Oil Is Used For
Evening primrose oil has been used since the 1930s for eczema (a condition in which the skin becomes inflamed, itchy, or scaly because of allergies or other irritation).
More recently it has been used for other conditions involving inflammation, such as rheumatoid arthritis.
Evening primrose oil is used for conditions affecting women's health, such as breast pain associated with the menstrual cycle, menopausal symptoms, and premenstrual syndrome (PMS).
Other conditions for which evening primrose oil is used include cancer and diabetes.
 

How Evening Primrose Oil Is Used
Evening primrose oil is extracted from the seeds of the evening primrose. The oil is usually put into capsules for use.

What the Science Says
Evening primrose oil may have modest benefits for eczema, and it may be useful for rheumatoid arthritis and breast pain. However, study results are mixed, and most studies have been small and not well designed.
Evening primrose oil does not appear to affect menopausal symptoms.
Although some clinical trials have shown a benefit of evening primrose oil for PMS, the best-designed trials found no effect.
There is not enough evidence to support the use of evening primrose oil for other health conditions.
 

Side Effects and Cautions
Evening primrose oil is well tolerated by most people. Mild side effects include gastrointestinal upset and headache. 

Fenugreek

Written by Living Well Webmaster

Introduction
This fact sheet provides basic information about the herb fenugreek—common names, uses, potential side effects, and resources for more information. The first recorded use of fenugreek is described on an ancient Egyptian papyrus dated to 1500 B.C. Fenugreek seed is commonly used in cooking.

Common Names—fenugreek, fenugreek seed

Latin Name—Trigonella foenum-graecum

What Fenugreek Is Used For
Historically, fenugreek was used for a variety of health conditions, including menopausal symptoms and digestive problems. It was also used for inducing childbirth.
Today, it is used for diabetes and loss of appetite, and to stimulate milk production in breastfeeding women. It is also applied to the skin to treat inflammation.
 

How Fenugreek Is Used
The dried seeds are ground and taken by mouth or used to form a paste that is applied to the skin.

What the Science Says
A few small studies have found that fenugreek may help lower blood sugar levels in people with diabetes.
There is not enough scientific evidence to support the use of fenugreek for any other health condition.
 

Side Effects and Cautions
Possible side effects of fenugreek when taken by mouth include gas, bloating, and diarrhea. Fenugreek can cause irritation when applied to the skin.
Given its historical use for inducing childbirth, women should use caution when taking fenugreek during pregnancy. 

Feverfew

Written by Living Well Webmaster

Introduction
This fact sheet provides basic information about the herb feverfew—common names, uses, potential side effects, and resources for more information. Originally a plant native to the Balkan mountains of Eastern Europe, feverfew—a short bush with daisy-like flowers—now grows throughout Europe, North America, and South America.

Common Names—feverfew, bachelor's buttons, featherfew

Latin Names—Tanacetum parthenium, Chrysanthemum parthenium

What Feverfew Is Used For
Feverfew has been used for centuries for fevers, headaches, stomach aches, toothaches, insect bites, infertility, and problems with menstruation and with labor during childbirth.
Recently, feverfew has been used for migraine headaches and rheumatoid arthritis.
Feverfew has also been used for psoriasis, allergies, asthma, tinnitus (ringing or roaring sounds in the ears), dizziness, nausea, and vomiting.
 

How Feverfew Is Used
The dried leaves—and sometimes flowers and stems—of feverfew are used to make supplements, including capsules, tablets, and liquid extracts.
The leaves are sometimes eaten fresh.
 

What the Science Says
Some research suggests that feverfew may be helpful in preventing migraine headaches; however, results have been mixed and more evidence is needed from well-designed studies.
One study found that feverfew did not reduce rheumatoid arthritis symptoms in women whose symptoms did not respond to conventional medicines. It has been suggested that feverfew could help those with milder symptoms.
There is not enough evidence available to assess whether feverfew is beneficial for other uses.
NCCAM-funded researchers have studied ways to standardize feverfew; that is, to prepare it in a consistent manner. Standardized preparations can be used in future studies of feverfew for migraines. 

Fish Oil- Japan's Secret to Longevity and Beauty Now Yours

Written by David Cassell

For a long time, scientist wondered why people who live in Japan were generally healthier and lived longer than their Western counterparts.

One idea that was put forward was that people in Japan and Asia are generally had more active lifestyles than people in the West. However, scientists believed there was more to it than that.

After years of research, scientists found out that Japanese love of fish was a major contributor to their supreme health and longevity.

SUPPLEMENTS: Fish Oil - Japan's Secret to Longevity and Beauty Now Yours

Flaxseed

Written by Living Well Webmaster

Introduction
This fact sheet provides basic information about flaxseed and flaxseed oil—common names, uses, potential side effects, and resources for more information. Flaxseed is the seed of the flax plant, which is believed to have originated in Egypt. It grows throughout Canada and the northwestern United States. Flaxseed oil comes from flaxseeds.

Common Names—flaxseed, linseed

Latin Names—Linum usitatissimum

What Flaxseed Is Used For
Flaxseed is most commonly used as a laxative.
Flaxseed is also used for hot flashes and breast pain.
Flaxseed oil is used for different conditions than flaxseed, including arthritis.
Both flaxseed and flaxseed oil have been used for high cholesterol levels and in an effort to prevent cancer.
 

How Flaxseed Is Used
Whole or crushed flaxseed can be mixed with water or juice and taken by mouth. Flaxseed is also available in powder form. Flaxseed oil is available in liquid and capsule form. Flaxseed contains lignans (phytoestrogens, or plant estrogens), while flaxseed oil preparations lack lignans.

What the Science Says
Flaxseed contains soluble fiber, like that found in oat bran, and may have a laxative effect.
Studies of flaxseed preparations to lower cholesterol levels report mixed results. A 2009 review of the clinical research found that cholesterol-lowering effects were more apparent in postmenopausal women and in people with high initial cholesterol concentrations.
Some studies suggest that alpha-linolenic acid (a substance found in flaxseed and flaxseed oil) may benefit people with heart disease. But not enough reliable data are available to determine whether flaxseed is effective for heart conditions.
Study results are mixed on whether flaxseed decreases hot flashes.
Although some population studies suggest that flaxseed might reduce the risk of certain cancers, there is not enough research to support a recommendation for this use.
NCCAM is funding studies on flaxseed. Recent studies are looking at its potential role in preventing or treating atherosclerosis (hardening of the arteries), breast cancer, and ovarian cysts.

Side Effects and Cautions
Flaxseed and flaxseed oil supplements seem to be well tolerated. Few side effects have been reported.
Flaxseed, like any supplemental fiber source, should be taken with plenty of water; otherwise, it could worsen constipation or, in rare cases, even cause intestinal blockage. Both flaxseed and flaxseed oil can cause diarrhea.
The fiber in flaxseed may lower the body's ability to absorb medications that are taken by mouth. Flaxseed should not be taken at the same time as any conventional oral medications or other dietary supplements.