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Recently Asked Questions

Interesting questions may help to develop the web site, and links may be sent in reply to your question. Please check the answers below, the Master Index, and the education index first. If the answer isn't there, please email Roc.

10. I wanted to mention that I get leg cramps from taking too much Vitamin C.
I have tested it over and over.  I have however been able to take 1/2 of a
1,000 mg "time release" daily and  it works ok.  I also take Centrum Silver which
has C.  I also take quite a few other vitamins(Calcium+ D, folic acid, E, 2 fish oil, 
2 garlic oil,  D3(1,000 iu) calcium, one 325 Bayer aspirin)
I just wanted to share this with you and then tell/ask you that I have 3 siblings
that are all heavy and all have blood pressure problems and cholesterol problems
and other problems.  I have 167 cholesterol and bad/ good cholest. are also excellent.
My blood pressure is 120/70 and I am not close to being a diabetic and my
doctors at VA in Madison say that everything looks great with exception to my
being obese.
I don't expect  you to prescribe or diagnose anything just a comment as to whether
my "conglomeration" of vitamins and aspirin, is giving me all of these good
readings.  I have been taking most all of them all for over 15 yrs and the aspirin
and C and E for about 30yrs. IF so I would like to impress my siblings to start taking
what I take.

I also weigh 265 and 5'9" and age 69.  I do however, get on treadmill every
day for 20+ minutes(for past 6 yrs) which seems to keep my legs in pretty good shape. Thank you for your time.

NUTRITION INVESTIGATOR RESPONSE: I finally have a moment to respond to your message. I appreciate that you realize I am not a physician and have read the nutrition investigator disclaimer. Given that, here's some comments:
1. I have never encountered someone with leg cramps in response to vitamin C. Have you tried pure vitamin C, the powder, to avoid all excipients (additives in tablets) that might be causing the response? Many people have responses to the stuff that makes the vitamin C stay in tablet shape. However, we are discovering lots of genetic differences in people these days, so that some people absorb it different, metabolize it differently, etc.

2. If you spoke with an educated physician or nutritionist, your recipe of lots of vitamins and other things would probably get a strong endorsement. If you searched those ingredients at my website, you will find excellent justification for that list.

3. And the time on the treadmill is a critical component to your health. The AGE meeting notes and other legitimate sources state 30 minutes of moderate exercise per day to maintain your health, 60 minutes to maintain your weight, and 90 to lose weight. But the entire area of weight control is being studied intensively but nutrition scientists, and it is really not clear what is going on - genetics, behavior, environment, pregnancy, all play some role. I still await funding for the next round of my weight loss study. Certainly DHA (in fish oil), olive oil, and BCAAs are all important, as my weight loss article at my web site indicates.

4. As for your siblings, I teach nutrition classes at Beloit College, and have been elected to the American Society of Nutrition, the top nutrition researchers on earth. In my classes, I point out that plaque in your arteries starts developing at age 4, and that vitamins C and E are essential as you take, to prevent the buildup of plaque. So I encourage my students to speak with their physicians about taking 500mg twice a day C and 400 iu of vitamin E simply to prevent plaque buildup and keep cholesterol transport mechanisms in their bodies healthy.

5. However, I did a study last year of the nutrition experts attending the Linus Pauling Institute Nutrition meetings, to see what supplements they take. And I was surprised that there is no consensus. In presenting the poster and discussing it with many experts, they were completely divided about their decisions. Supplements taken daily ranged from zero to 15 or more. While my intake resembles yours, as shown at my website -
http://chemistry.beloit.edu/Ordman/nutrition/indices/iformula.htm -
That choice is clearly based on my reading of the literature reviewed regularly at my site. In conversations at the Pauling meetings, it was clear that I am fortunate to have/take the time to read AJCN, J Nutr, and Science every month.

Congratulations on your health and effort to maintain it. I am trying to get published a paper explaining why the vitamin C intake you maintain is likely to substantial prevent the stroke damage that occurs to many people our age. As I intend to live a very long life, 69 - just a bit older than me - is still very young.

9. Hi Roc, has there been any scientific research done with EFAs and High
Blood pressure?  Yes. Here's the first thing from my site: 1. FISH OIL - The American Heart Association recommends up to 6g of fish oil daily. This is also considered an effective treatment for depression. (I take at least 1g daily) 2. Also, EFAs belong to the class of fatty acids called polyunsaturated fatty acids (PUFAs), including omega-3 (fish oil) and omega-6. The Univ. of MD medical center endorses use of omega-6 also for high blood pressure.

8. Walter Willett said that fruits and vegetables do not reduce cancer rates. What does that mean about phytoestrogens and Vitamin C for reducing free radicals?
-Matthew

PHYTOESTROGENS-It is unclear. There are many physiologic, biochemical mechanisms that convince me that phytoestrogens will help prevent cancer. I still strongly recommend you eat a moderate amount of soy based products. But the research evidence at this point is mixed. "It is currently unclear whether phytoestrogens from soy foods affect breast cancer risk. Studies looking directly at breast cancer risk and soy in the diet are not in agreement. Almost half of the studies have reported no effect of soy on breast cancer risk. In addition, animal and cellular studies of soy phytoestrogens have generated both enthusiasm and concern. Animal studies have shown that soy phytoestrogens can decrease breast cancer formation in rats. However, animal and human studies suggest that soy phytoestrogens can behave like estrogen and potentially increase breast cancer risk. Some scientists have suggested that women should be cautious about eating large amounts of the soy products or soy supplements, because of the possible harmful effects of soy phytoestrogens. These concerns and areas of research are discussed below in more detail." -http://envirocancer.cornell.edu/FactSheet/Diet/fs1.phyto.cfm

VITAMIN C-In the summer of 2008 I am working on an article reviewing studies showing vitamin C prevents cancer through a variety of mechanisms, even killing cancer cells. So I strongly disagree with Willett's conclusions, which I believe are based on epidemiological studies that are often contentious.

7. Hi Doc. Regarding your last email about folate, if you get 400 - 500 mcg of folate in the diet and then take a multivitamin with another 400 mcg of folic acid,
would this be unwise in your opinion?

Please remember this is just a suggestion to discuss with your physician, I am not an MD. Your question raises the question of whether it is worthwhile for a person eating a healthy diet to take a multivitamin. I opposed the use of multis for many years, and there is a summary of the NIH conference on multivitamins held in May, 2007. Several authorities like Bruce Ames spoke in favor of multivitamins, and about one-third of the nutrition experts I interviewed take a daily multivitamin. So the answer is: I do not know. For my part, I take half a multivitamin every other day. I found a "twice-a-day" multivitamin where you are supposed to take two each day, then take just one on alternate days.

But specifically about folate. There is evidence that too much folate may be hazardous. In the Aug 2007 AJCN, there is an article that shows too much folate can support the progress of cancer cells to form tumors. Thus, the recommendation of 400 mcg daily is important, but getting less is hazardous, and getting more may have hazard, unless one is pregnant, when the requirement is for the mother and child, so 800 may be appropriate.

6. Doc, if you haven't seen this report I thought you may find it interesting reading. all the best.- Roger

"A WORLD-first, CSIRO-developed blood test is being hailed as a breakthrough with the potential to help people live to 100. But the cost of the test and an accompanying medical assessment will not come cheap, with a $650 price tag applied by the Reach 100 company which has commercialised the procedure. The test, which essentially measures the level of damage to a person's DNA, can point to the likelihood of certain degenerative conditions, including cancer, developing later in life. It will also allow doctors to determine an optimum combination and level of supplements or suggest changes to lifestyle and diet to best repair the DNA damage."

Dear Roger, This is a commercialization of very interesting technology that is developing rapidly, but not yet ready for practical use. Currently it is nearly a waste. Better to find companies that look at particular genes (SNPs) for particular diseases, like breast cancer. And their statement points out that most important is good diet, not spending money wastefully: "Optimising the amount of folate and vitamin B12 in the diet is one of the most important known factors in reducing genome damage and this test indicates exactly how much is needed."
Yet this statement reveals their lack of using information effectively, as folate and B12 require B6 also to make DNA, and fish oil and eggs, especially at certain ages, for proper DNA imprinting. Not to mention mitochondrial DNA, which may be more important than nuclear DNA, and could be sequenced at much less expense.

5. I have a personal question about my triglycerides are 2 times higher than the normal values, and I want to reduce that. One Indian doctor advised me to take more Soya.
Anything else? See triglyceride control.

4. How do I get tested for my vitamin D level? What is a reasonable level if I am trying to get 1,000 iu per day? See vitamin D testing.

3. What is this I hear about a new food pyramid? Here it is. See the book Eat, Drink, and Be Healthy, by Prof. Walter Willett of Harvard University, Chair of the Dept. of Nutrition. The old pyramid is a political compromise, and is not really about good nutrition. Sorry.

2. I get a lot of information from "natural" (read expensive) vitamin companies and pharmacists about how only certain forms of vitamins are absorbed in such a way as to be helpful. ex., Vitamin C needs to be combined with bioflavanoids. Magnesium and Calcium need to be together. Also, only certain forms of Calcium are absorbed.

GENERALLY THIS IS ALL APPROXIMATELY NONSENSE. FOR INSTANCE, CERTAIN FORMS OF CALCIUM AND VITAMIN C CLAIM TO BE ABSORBED BETTER. BUT THE ACTUAL CLINICAL STUDIES SHOW THAT WITH ONE FORM, 67% IS ABSORBED, WITH THE OTHER FORM WHICH COSTS 5 TIMES AS MUCH, 69% IS ABSORBED - IF YOU ARE VERY DEFICIENT IN THE SUBSTANCE. BUT AFTER YOU'VE TAKEN IT A FEW DAYS, IT MAKES NO DIFFERENCE AT ALL SINCE GENERALLY YOU ABSORB WHAT YOU NEED BASED ON WHAT'S AVAILaBLE IN THE DIET. STICK WITH THE INEXPENSIVE SUPPLEMENTS.

1. As I recall, you said NOT to take a multi-vitamin but to take certain anti-oxidants. I can't remember what you said about minerals and specifically whether selenium is a "yes" or a "no." It has just been recommended to me by my dr., but I want to have your research before I buy it. I hope to reduce the incredible amount of money I have spent on over-the-counter "health" preparations in 1998!!

SELENIUM REMAINS HIGHLY QUESTIONABLE. ALTHOUGH IT IS GOOD TO GET SELENIUM IN YOUR DIET, WHETHER SELENIUM SHOULD BE TAKEN AS A SUPPLEMENT DEPENDS ON YOUR SPECIFIC LOCATION (HIGH OR LOW SELENIUM IN THE WATER AND SOIL, ETC.), BUT BECAUSE NOW FOOD COMES FROM THE GROCERY STORE, THE EVIDENCE I'VE SEEN SAYS WE ALL GET PLENTY OF SELENIUM IN THE DIET, AND SUPPLEMENTS MAY CAUSE MORE HARM THAN BENEFIT. ESPECIALLY IF YOU ARE TAKING VITAMINS C AND E, WHICH ARE SAFE AND EFFECTIVE ANTIOXIDANTS, THEN IT IS VERY UNLIKELY THAT YOU WILL BENEFIT FROM SELENIUM, AND IT MAY CAUSE HARM OVER THE LONG TERM. MANY "ANTIOXIDANTS" BECOME "PROOXIDANTS" WHEN TAKEN CHRONICALLY AS SUPPLEMENTS -CAUSING THE REVERSE OF THE DESIRED EFFECT. THAT'S THE SAME TROUBLE WITH BETA-CAROTENE.

QUESTIONS TO BE ANSWERED SOME DAY

Can I take this at the same time as Seldane? Claritin? Biaxin? (etc.)

Will it help me when I'm drunk?

I have a bad cold, should I take two or three?

Why doesn't it have any melatonin (etc.) in it?

How much melatonin should I take with it?

I just took it and I broke out in a red rash all over. What do I do now?

I forgot to take my pill this morning, do I take two tonight?

The baby just ate a whole jar of them. What do I do now?

I have trouble swallowing pills, can I mash it up in applesauce?

I broke the jar, what kind of jar can I keep them in? (Do they need

protection from light, heat, cold,...?)