CHAPTER 3

SECRET 2 - ANTI-AGING NUTRITIONAL

SUPPLEMENTS
ANTI-AGING SUPPLEMENTS - INTRODUCTION
Supplementing your diet with vitamins, minerals and herbs will
significantly increase your life spn. These agents to diet cannot replace
proper nutrition, but aid and abet a healthy life extension. Not all nutrients
are anti-aging supplements per se. Anti-aging supplements address and
prevent any possible deterioration in the cells that may accelerate the
aging process.
The fact that supplements could aid in preventing certain disease has not
always been known. Between 1500 B.C and 1900 A.D, it was observed
that certain foods prevented some diseases. Egyptians used liver to ward
off night blindness. From 1890 to 1900 the relationship between the lack
of certain foods and disease became established. For instance, polished
rice (lacking in thiamine) caused beriberi. The years 1900-1948 were
known as the golden age of vitamin discovery. Many techniques for
perfecting the production of vitamins, such as isolation and synthesis,
were pioneered. In 1933, the first commercial synthesis of Vitamin C
occurred.
Up until recently many fallacies existed about vitamins and minerals.
Following here below are three such basic misconceptions in this field.
First, vitamins are a catalyst and therefore are needed in very small doses
since they can be recycled almost indefinitely. Second, vitamins are
needed only to prevent deficiency diseases such as Vitamin C for scurvy
and nicotinic acid for pellagra. Third, large doses are not needed and are
dangerous.
In fact, optimum doses of vitamins should be used in both prevention and
optimum health. These doses vary from very small to very large (e.g. 10
mg nicotinic acid needed to prevent pellagra, but 1000 mg to prevent
recurring chronic pelagra). Furthermore, there is no optimum dose for the
whole population. It depends upon age, sex, type of illness, type of
stressors. Another discovery found that vitamins have activity which
appear to be unrelated to their properties as vitamins.

RECOMMENDED DAILY ALLOWANCE

Before advancing any further, a word on the Recommended Daily
Allowance (RDA) will be forthcoming. The RDA is the measured amount
or dosage of nutrient per vitamin and minerals recommend. The U.S.
federal government sets these levels . The RDA indicates the amount of
vitamins and minerals needed to prevent common deficiency diseases
(such as rickets or scurvy) for the average person. The average person
assumes that you are an adult under 60 years old who is in good health,
has normal digestion, isn't overweight, leads a relatively stress-free life,
has no medical problems, does not need any medication, and eats a good
diet everyday of 2,000 calories per day (most older people eat less than
1500 calories per day).
Needless to say, most of us don't fit into the definition of the average
person defined by RDA. In fact, most adult women don't meet the RDA for
zinc, Vitamin B, calcium, magnesium, and Vitamin E; likewise, most adult
men don't meet the RDA for zinc and magnesium. Fewer than 29% of
people eat 5 fresh fruits and vegetables a day. Furthermore, 20% of the
people don't eat ANY fruits or vegetables at all.

IS RDA SUFFICIENT FOR ANTI-AGING

The question then naturally becomes Is RDA sufficient for anti-aging? We
feel that in general, RDA is inadequate if your goal is for prevention of
heart disease, cancer, cataracts, arthritis and other age related diseases.
For optimal anti-aging intake, many health practitioners are
recommending many times higher than the RDA on certain nutrients. At
this point allow us a note on measuring vitamin levels. Ordinary blood
tests are not adequate to tell us the true level or funcional level of each
vitamin. You can be "normal" based on blood level and lack the amount
needed for optimum metabolic function, especially for anti-aging
purposes.

SOME ALARMING NEWS

It's no secret that for the majority of the U.S. population, the diet is poorly
lacking in essential nutrients. Half of all Americans past sixty years are
deficient in Vitamin A, C, and E, even by minimum standard RDA. As we
age our body run out of steam; therefore, we need more nutrients.
Growing old itself can even be viewed as a vitamin deficiency disease of
monumental magnitude. Worse, these deficiencies have virtually been
ignored for the past century. To add to this perplexity, it has been learned
that food cannot give us all the vitamins and minerals we need to slow
down aging. Additionally, nearly all Americans are deficient even in the
minimal RDA requirements, and are therefore exposed to premature
death. Moreover, vitamins and minerals in anti- aging are remarkably safe
and free of side effects if taken properly. Vitamins and minerals work
together synergistically to slow down aging. There is no one anti-aging
miracle vitamin or mineral.

WHY DO YOU NEED SUPPLEMENTS?

The answer posed to the question in the heading above is plain: You
simply cannot get enough of some of vitamins and minerals in regular or
anti-aging dosages, even if you eat a healthy anti-aging diet (50% fruits
and vegetables, 25% protein, and 25% fat). The following information on
several important vitamins and minerals shows why dieting alone cannot
give you enough vitamins and minerals to promote anti-aging. For
Instance, take Vitamin E -one would need a daily intake of 5,000 calories
per day (mostly fat) in order to get 400 IU ; or take chromium - a daily
intake of 5,000 calories per day to get the minimum requirement of 50 mcg
per day.Zinc - a daily intake of 2,400 calorie per day is needed jus To get
the recommended 200 mcg of chromium, you would have to consume
more than 12,000 calories per day! t to reach its RDA; magnesium - intake
of 2,000 calorie per day is needed to get enough magnesium; coenzyme
Q-10 - intake of 1 pound of sardines or 2.5 pounds of pancreas to get
30mg of CoQ-10 (healthy people need 30mg and chronic patients need
50-150 mg). From this short catalog it is evident that taking supplements is
a more reasonable and convenient way to provide you with the necessary
optimum level of these nutrients.

CLASSES OF NUTRITIONAL SUPPLEMENTS

Anti-aging supplements fall broadly into three major groups: A) AntiOxidant Axis , B) Hormonal Axis, and C) Specialized Functions Axis. Here
are the three major groups and some of the key supplements they contain:
1. Antioxidant Axis:
Vitamin
Vitamin
Vitamin E

A
C

Seienium - a mineral Magnesium - a mineral Glutathoine - an

amino acid Coenzyme Q-10
2. Hormonal Axis:

Chromium - a mineral to enhance hormones

DHEA - a hormone replacement
Estrogen - a hormone replacement
Progesterone - a hormone replacement
Testosterone - a hormone replacement
Melatonin - a hormone replacement
Glutamine - an amino acid with pro-hormone activity
3. Specialized Function Axis:

Bone Function Enhancers - calcium - a mineral; certain

herbs Brain Function - Gingko Biloba
Brain Function - Vitamin B's
Brain Function - Phosphatidyl Serine
Prostate Health - Saw Palmetto

Immunity Health - Zinc

Permit us a note of precaution in reference to taking some of these supplements. 1.) Magnesium- do not
take excessive amount if you have kidney problems or severe heart failure. 2.) Gingko Biloba - don't
take excessive amount if you have blood clotting problems. 3.) Fish Oii - don't take excessive amount
if you have blood-clotting problems. 4.) Niacin - liver toxicity in large doses have been reported
.Always consult a qualified health care practitioner before embarking on any nutritional
supplementation program, especially if you have accompanying medical conditions.

1. ANTIOXIDANTS
Just what are Anti-Oxidants? Specifically they are chemicals that donate a
sought after electron to a free radical without becoming dangerous itself.
The resultant free radical is stabilized and the rampage of cellular and
bodily destruction of our body slows. One trillion molecules of oxygen
go through each cell every day, inflicting about 100,000 free radical
hits on your genes or DNA every day. 99% are repaired by our body's
anti-oxidants. 1,000 new wounds are left each day. By age 30, we find a
few million oxygen lesions (wounds per cell in our body's I trillion cells).
Scientists now postulate that it is this cumulative trauma that results in
disease such as cancer, stroke, and heart disease commonly found in
aging. By age 50, about 30% of your cellular protein especially in the
arteries and heart can be damaged by free radical attacks especially
molecules high in fat.
One maybe wondering where one obtains anti-oxidants. 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.

VITAMIN A - FIGHTS HEART DISEASE

Many studies have shown that people with high levels of beta carotene in
their diet not only have a less likely chance of developing cancer,
especially that of lung, but also the rest of the Gl tract like throat,
esophagus, and mouth. It takes at least 12 years of high doses of betacarotene to thwart the onset of cancer of the lung. A Harvard Study
of male physicians taking 50 mg supplements of beta carotene every
other day for 6 years show that the controlled group had only half

the number of fatal heart attacks and strokes compared to the

general population. Another Harvard study of 90,000 female nurses
show that those eating the most beta carotene (more that 11,000 I.U. per
day) had a 22% lower risk of heart disease than those getting less than
3,800 I.U. per day. In addition, the study showed that
those women who ate at least 5 carrots a week were 68% less likely to
have strokes compared to the normal group. Eating a high volume of
spinach also cut the stroke risk by 40 % (spinach contains a lot of
beta-carotene).
The Alliance of Agng Research suggests that adults should take 10
mg (17,000 I.U.) to 30 mg (50,000 I.U.) per day of beta-carotene for life.
One cup of carrot juice equals 24.2 mg and one medium sweet potato
equals 10 mg. Incidentally, heavy cooking destroys beta- carotene.
If you want extra insurance against aging, many researchers favor a
supplement of 15,000 I.U. to 25,000 I.U. of beta-carotene per day. BetaCarotene should be taken with meals because it dissolves in fat easily. BetaCarotene is from plant source and is safe and non-toxic at up to 100,000 I.U.
per day for many.
Plain-type Vitamin A is derived from animal foods such as liver and can built
up to toxic levels in you liver and found in most supplements in the form of
retinal Vitamin A. Adults should take no more than 5,000 to 10,000 I.U. of
this type of Vitamin A. High doses (more than 25,000 I.U. daily) of Vitamin A
itself can cause hypervitamintosis, a condition characterized by yellowing of
skin, blurred vision, loss of appetite, diarrhea, muscular weakness, that
disappears when the intake is cut back.
As far as anti-oxidants projects are concerned, both beta-carotene and
Vitamin A s effective on its own. Together, their collective effect is greater
than one or two alone. In a Harvard study of female nurses, it is shown that
there is a 34 % drop in heart disease in those taking vitamin E alone; 22%
drop in cardiovascular disease in those taking beta carotene alone; and 20
% drop in heart disease in those taking vitamin C alone. For those taking the
highest amount of all three anti-oxidants, the rate of heart disease dropped
50 %.
VITAMIN C - BEST FOR LONGEVITY
It has now been decades since widespread public knowledge about the efficacy of vitamin C came. It
all began with Dr. Linus Pauling, a two time Nobel Prize winning laureate. He himself started taking
high doses of vitamin C in 1965. He died in 1994 at the age of 93. He believes that his death was

delayed for 20 years because of his vitamin C intake, that went as high as 18,000 milligrams per day
in later years. In his work on vitamin C, Dr. Pauling makes it clear that he believes

that people ca
nhave an extra 12-18 years of life if one takes 3,200 to 12,000 milligrams of
vitamin C per day (equivalent to 45-75 REDs). Corroborating his assertions in a study of
11,000 Americans where he postulate that intake of 300 mg of Vitamin C per day (equivalent to 5
servings of fruits and vegetables per day) adds up to 6 years to a man's life and 2 years to a woman's
life. Likewise, cardiovascular disease in this group declined by significantly.

Vitamin C is a water-soluble antioxidant. Human are one of the few

animals that cannot produce this vitamin and therefore must get it
from externai source. Fortunately, it is found abundantly in fruits
and vegetables such as RED, papaya, tomato, and brussels
sprouts. It is a supplement needed as insurance against the
increased demands of aging.

Vitamin C also comes in a fat-soluble form called ascorbyl

palmitate. Once absorbed, ascorbyl palmitate has been shown in
Dr. Pauling's studies to fortify the micro-capillary wall of blood
vessels that often deteriorate due to the aging process. Taken In
conjunction with the amino acids L-lysine and L-proline, Dr.
Pauling's studies show substantial reduction in atheroclerosis
plague in his subjects on this program.
What Vitamin C Does
Research on vitamin C is so well known that many people probably
know at least two or three effects of Vitamin C. The effects of vitamin
C are wide ranging. They have been postulated to immunize against
cancer, saves arteries by driving up HDL, raises immunity by
increasing production of lymphocytes; reverses biological clock by
increasing white blood cell level in elderly; improves sperm and
restores male fertility; combats gum disease; suppresses high
blood pressure; and regenerates Vitamin E and glutathione.

How Much Vitamin C to Take?

Normally 250-1,000 mg is adequate anti-aging intake (one RED
contains about 65 mg). One needs to take vitamin C 2-3 times per
day for best result as it is water-soluble and is quickly excreted by
our kidneys.
Side Effects of Vitamin C

No serious adverse effects were reported in eight studies from taking

10,000 mg of Vitamin C daily for several years. However, too much of it
may cause diarrhea, nausea, and heartburn. It has been reported to
exacerbate iron toxicity in those with genetic disorder such as
hemochromatosis. Those who have a sensitive stomach can take "ester"
form of Vitamin C for less irritation.
VITAMIN E

If there is a single most important vitamin to delay aging many

researchers and anti-aging physicians would agree that it is vitamin E.
It is a powerful anti-oxidant which fights arteriosclerosis and cancer. One
cannot get enough of it from food unless you eat 5,000 calories per day
(which would mostly be in fat). By the way, the RDA of Vitamin E is 25 IU.
Optimum dose, however, is 400 I.U. in order to prevent artery disease
and oxidation of LDL. Not taking Vitamin E may be equal to the risk
posed by smoking.
Additionally, vitamin E blocks the clogging of arteries free radical and results
in fat that infiltrates artery walls, causing plaque build up and artery clogging.
Studies have shown that taking 800 I.U. per day for 3 months slashes
LDL oxidation by 40 %. Likewise in people over 60 years old, taking
400-800 I.U.'s per day for 30 days results in improvement in immune
function.
As far as taking vitamin E, recommended dose suggested by the Alliance for
Aging Research is between 100-400 I.U. (The typical multivitamin carries
about 15 I.U.) To get 400 I.U. per day in terms of food, you need to drink 2
quarts of corn oii, or 5 pounds of wheat germ, or eat 8 cups of almonds, or
28 cups of peanuts. Two types of vitamin E exist: natural and synthetic. So
far the natural form appears superior but results are inconclusive. The most
active biological form is alpha tocopherol. Since vitamin E is a fat-soluble
nutrient, there are risks of toxicity to the system. Up to 400 I.U. no significant
toxicity exists. 800 I.U. generally is a medically acceptable level. At this level
some blood thinning may occur. Therefore, higher dosages is not
recommended for people on anti-coagulation therapy; over 3000 I.U.
per day, side- effects such as headache, diarrhea, and increase blood
pressure have been documented.
SELENIUM

This essential trace mineral has powerful antioxidant properties with antiaging properties. It is an essential building block for the making of

glutathione peroxidase, one of our most important enzymes that

neutralizes 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. People with
decreased levels of selenium are associated with higher incidence of heart
disease, cancer, and arthritis. Additionally, Animal studies show that
selenium block up to 100 % of various tumors types of tumors. A University
Arizona study of 1,700 elderly Americans show that those with low level of
selenium are more apt to have polyps in the Gl tract (33 % compared to 9 %
in those with high level of selenium). In another study of 3,000 older persons
on selenium, this time in a Dutch study, showed a reduction in the risks for
lung cancer by 50 %. Likewise, selenium intake can lead to reduced heart
disease. It prevents platelet aggregation that normally leads to blood clots
and it blocks oxidation of bad type of LDL 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.
Selenium can be found in grains, sunflower seeds, meat, seafood especially
tuna, swordfish, and garlic. The anti-aging nut, the Brazii nut, contains about
100 mcg of selenium due to the soil.
One should 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 a separate selenium capsule as
supplement.
MAGNESIUM

Like selenium, magnesium is a strong anti-oxidant. Its absorbability

decreases with age. Animals deprived of magnesium produces classical
symptoms of prematured aging especially as it relates to cardiac conditions
such as arteriosclerosis and arrhythmias. Even with low RDA for
magnesium, only 25 % of Americans meet that 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 anti-oxidant against free
radical damage to the mitochondria, resulting in declining function and
aging. It also protects the heart by preventing coronary artery spasm and

cardiac athrymias. Additionally, it inhibits the release of thromboxane, which

makes platelet ciot more easily. The power of
magnesium doesn't stop there, but continues on with working on 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,
peanuts are rich in magnesium. (Studies found that nut lovers who eat 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 the
magnesium in nuts).
Magnesium as a supplement? Do you need it? Definitely, if you don't eat
enough magnesium rich food. Magnesium is inexpensive and is an
excellent insurance policy against aging. Supplement-wise, 300-700 mg is
adequate for anti-aging dose according to most experts since there is
abundant supply in regular food. Some experts recommend 500 mg per
day. A typical once-a-day vitamin pili contains less than 100 mg (about
25% to the RDA).
Daily intake of 500 mg is generally safe in the absence of kidney disease.
More than 700 mg of daily elemental magnesium can cause diarrhea.
Also, don't take extra magnesium if you have severe kidney problems or
severe heart failure before consulting your physician.
GLUTATHIONE

Gluthathione 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. Glutathione levels are boosted by vitamin C
and selenium.

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. As the body ages it ceases to
produce this nutrient after about age 20. One startling fact reveals
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 anti-oxidant to stabilize cell membrane. Research
appears to suggest that it energizes the mitochondria (the energy factory
of the cell). It is, however, highly concentrated in heart muscles which
need a lot of energy to keep healthy.
It is, therefore, not surprising to find CoQ-10 fights cardiomyopathy and
halts relentless oxidation of biood cholesterol LDL. In some countries ,
CoQ-10 is given by cardiology departments to patients with congestive
heart failure. In Japan, more than 10 million Japanese were taking CoQ10 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,
One 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, again,
30 mg. For people with chronic disease 50-150 mg is suggested. Take
this with meals for better absorption. You can take 150mg all at the
same time. No divided dose is necessary. Perhaps helpful to note is
that vitamin E, selenium, and the B vitamins all enhance and boost the
biosynthesis of CoQ-10 internally.

As to the toxicity question: under 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.

2. HORMONAL AXIS
Supplement within this category enhances our hormonal system and
restores our hormonal balance.
CHROMIUM

Chromium is a vital trace mineral that is found in low dose in certain

foods. It comes in the form of chromium piccolinate. It causes decrease
in blood insulin level and blood sugar level as well. Furthermore, it
promotes the rise in DHEA, another anti-aging hormone, which
decreased high levels of insulin through inhibition of an enzyme that acts
to produce DHEA. Chromium levels decline with each decade of life. At
any age, you can retard the progression towards heart disease and
diabetes by taking chromium.
In order to confront the nature of chromium, it is necessary to face a few
facts: 90 % of all Americans are deficient in the minimum
recommended dosage of 50 mcg a day. To achieve the
recommended ant-aging properties of chromium, many
researchers recommend taking 200 mcg a day. Without enough
chromium, insulin and blood sugar levels tend to rise in blood (affecting
50,000 Americans who have glucose intolerance), leading to diabetes
and heart disease.
Chromium - How it works
When we eat food, the level of sugar goes up in our blood. Our body
secretes insulin to help move the sugar into the cell for energy. As we age,
our cell's ability to move the sugar decreases. In other words, the cell
becomes insulin resistant. Our body reacts by producing more insulin. In
the interim, our body is bathed in sugar that is destructive and causes
aging. Chromium increases insulin efficiency so that less insulin is
needed but the exact mechanism of this phenomenon is not fully
known. If you eat sugary foods, you may need more chromium because
molasses sugar can destroy chromium. Obtaining 33% of your calories

from sugar can causes 3 times the loss in chromium as compared to

eating 10% of your diet in sugar.
Unfortunately, food contains very little chromium. In the best anti-aging
diets, there is only I24mcg of Chromium per 1000 calories. Foods
high in chromium are: broccoli, barley, liver, lobstertail, and
mushrooms
Chromium polynicotinate is the best form as it is readily absorbed
and used by the body. An adequate anti-aging dose is 200 mcg a day.
For optimum anti-aging effect, some researchers are recommending
400 mcg a day. For diabetic or those trying to improve blood sugar levels
(usually results can be seen within a few days to a few weeks) more
maybe needed. In such cases, it is always advisable to consult your
physician first. It is rare to find 200 mcg of chromium polynicotinate in a
regular multi-vitamin, so it may be necessary to buy it separately.
DHEA

DHEA can be considered the mater steriod as it is the most

abundant of all steroids. It is involved in the manufacturing of
testosterone, estrogen, progesterone, and corticosteriods.
In animal studies, it has been shown to have anti-obesity, antidiabetes, anti-cancer, anti-autoimmune disease, anti-stress, and antiinfectious disease. In other words, its an all around anti-aging
supplement.
Optimum intake for anti-aging ranges from 25 to 50 mg per day.
ESTROGEN

Estrogen represents an entire family of female related hormones. Its is

commonly prescribed by physician to post-menopausal women to combat
symptoms of depression and osteoporosis. It has been used for many
decades safely by millions of women around the world.
Estrogen reduces heart diseases and control LDL cholesterol. It
prevents hot flashes and mood swings associated with menopause.
Some studies have shown it to prevent heart disease and prevent the
rapid decline in bone density after menopause. It has a stimulatory effect
on growth hormone.

Being a prescription drug, you must see a licensed physician before

starting on this medicine.
PROGESTERONE

Progesterone is a precursor of most other adrenal hormones. It counters

the effect of estrogen and is a prescription medication. Natural
progesterone is often better with fewer side effects.
Progesterone is a growth hormone stimulant. It promotes the breakdown
of fat and has properties to protect against endometrial cancer when given
with estrogen for 10 or more days per cycle.
Being a prescription drug, you must see a licensed physician before
starting on this medicine.
TESTOSTERONE

Testosterone is a male sex hormone. It decreases with age, starting in

the mid 40s. By age 80, you only have 40% the level that you had when
you were 40 years old. The decline of testosterone account for the "pot
belly "and loss of muscle mass in middle aged men.
Testosterone replacement therapy (TRT) for men is as potent in its
anti-aging effect as estrogen and progesterone in women.
TRT is given as intramuscular injections, suppositories, or a patch to the
scrotum. It is also available as micronized capsules or sublingual
lozenges.
TRT is a potent stimulant of growth hormone. Its saves bone for
men affected with osteoporosis. Being a prescription drug, you
must see a licensed physician before starting on this medicine.
One of the side effect of TRT is a higher level of PSA ( prostate specific
antigen) and a rise in hematocrit. PSA is a marker of prostate health.
Those on TRT should do PSA test every 6 months and yearly ultrasound
for prostate screening.
MELATONIN

Melatonin is a hormone with powerful anti-oxidant properties. It is secreted

by the pineal gland (the timekeeper of the brain and that which controls
our circadian rhythms).
It is an immune booster, cancer fighter, mood elevator, and a natural
sleeping pili. Dosage varies tremendously from person to person. While
the "standard" dose commonly found over the counter is 3 mg, some
need 0.3 mg while others may need much more to work. For many, a
lower dose (0.5 mg) actually works better than the commonly seen over
the counter 3 mg dose.
Melatonin is contraindicated in pregnant or nursing mother, or women
trying to conceive, or people who are on prescription steroids.
GLUTAMINE

Glutamine is a non-essential amino acid found in protein. It is considered

to be the mother of all amino acids. It can be synthesized from numbers of
amino acids such as glutamic acid, valine and isoleucine. In time of stress
and disease, the body cannot manufacture enough (such condition
includes stress form exercise such as weight training). Under such
situation, supplementation of glutamine can make a world of difference.
As an amino acid, it is a neurotransmitter in the brain and is essential for
proper brain function. It is energy source in the brain. In higher quantity,
becomes powerful anti-oxidant. Glutamine is naturally found in our body
and it is stored primarily in our muscles. If you don't have enough
glutamine, you breakdown your muscles (catabolism). Due to its effect in
promoting recovery and healing, it is commonly added into protein drinks
used in muscle building program since it prevents muscle wasting as it
slows down protein breakdown. Those who are in weight training may
need about 2-3 grams/day, right after intense work -out or before going to
bed .
Over supplementation can contribute to ammonia overload. This is not
good for the kidneys. For anti-aging purposes, 500 mg to 2000 mg a day is
generaliy accepted. Up to 20,000 is used by some during high stress
periods. It is preferred the glutamine be taken in divided dose.
Other ingredient that potentate Glutamine action include glysine which
helps to induce the cell-volumizing effect, and alanine which help preserve

muscle glutamine concentrations by converting it to blood glucose during

calorie restriction ( dieting, in between meals)
Anti aging benefit includes the following:
Improve Immune function thus prevent infection (infection can cause
cellular damage/ increase stress/ aging process), thus slowing aging
process.
Help overcome daily stress thus prevent oxidative damage oxidative
damage causes cellular damage.
Prevent catabolic effect from Cortisol thus prevent acceleration of aging
process.
It promotes extra growth hormone release. 2 grams of glutamine has
been shown to cause a fourth fold increase in growth hormone level
and thus help to slow the aging process.

3. SPECIALIZED FUNCTIONS AXIS

A - Bone Enhancer - Calcium 500 mg
B - Cerebral Function Enhancer - Gingko 30-60 mg
C - Prevent Pseudo Alzheimer - B-12 500 mg
D - Fight Homocycsteine - Folie Acid 300 - 400 mcg
E - Cerebral Function Enhancer - phosphatidylserine 30 - 100 mg
F - Prevent Benign Prostatic Hyperplasia - Saw Palmetto 160 - 320 mg

G - Immune Enhancer - Zinc 15-30 mg

A. CALCIUM

Not many people especially for woman over 35 need to be told about the
importance of calcium in their diet and that supplementation is need for this
vital mineral. Osteoporosis is near the top of killers for women and also
surprisingly for men. A study by a French scientist who studied 3270
women over age 80 who took daily doses of 1,200 mg of elemental
calcium plus 800 I.U. of vitamin D showed that those who took it had
43 % less fractures of the hip and 32 % less fractures of the wrist, arm
and pelvis. Hip fracture carries a mortality rate of 20 % and leave many
disabled. No matter how old you are you need calcium.
Most Americans get only half the calcium they need for anti-aging.
Unbeknownst to many, calcium deficiency affects both men and women.
Less than 50 % of children in the U.S. get the recommended dietary
allowance of calcium.
Fresh infusion of calcium in the diet or in supplements keeps bones young.
Intake of calcium needs to start at an early age to maximize bone mass
early in life and to minimize bone thinning later in life. Bone mass buildup
happens most during adolescence. It is especially important, therefore, for
girls make sure that there is sufficient calcium on board before puberty and
throughout their young adulthood in order to build the bone mass up which
may erode later in life.
Calcium - How much to take according to the RDA ?
- Age 6-10: 800 mg per day
- Ag e 11-24 1,200 to 1,500 mg per day
- Age 25 and above: 1,000 mg per day
Calcium is found in yogurt, milk, broccoli, tofu, canned sardines,
canned salmon with bones. A glass of skim milk contains 300 mg; a
cup of yogurt up to 400 mg. Actually, tofu and vegetables provide

enough calcium. Absorption of calcium from foods is higher when

taken with milk.
Many anti-aging researchers believe that magnesium instead of
calcium is the key to prevention of osteoporosis and with good
reasons. It is important to keep a calcium/magnesium ratio of 1 toi to 1
to 2. This translate into 300- 500 mg of calcium and 500-1000 mg of
magnesium a day in terms of supplementation.
Low dose calcium supplementation of 300mg to 500 mg is recommended
unless you take several servings a day of high calcium food such as dairy
products, canned sardines or salmon as well as tofu. Calcium supplements
are not expensive, and moreover, they are effective and reliable.
Calcium - How to take it
Don't take calcium supplement made of bone meal or dolomite that contains
lead. The best choice of calcium is calcium carbonate or calcium
citrate. Be sure to read the labei - calcium gluconate contains 9 %
elemental calcium and calcium carbonate has 40 %. Finding this out is
important because you absorb 10-30 % more from calcium supplement than
from food, especially from calcium carbonate. Also remember that it is good
to have a cycle rest time of 2 weeks every 3 months so that the body has
time to reactivate the bone so that they don't get lazy.
Please also be attentive to the fact that toxicity of calcium can occur. Too
much calcium can cause constipation. In order to prevent this: drink lots
of water and space the pills throughout the day. Don't take more than
500-600 mg at one time for the best absorption. A split dosage is
normally recommended - take 500 g in the morning, 500 g in the
evening is better than taking in one go.
B. GINGKO

Gingko or Gingko biloba as it is commonly known is a popular herb that

comes from the ginkgo biloba tree found throughout the world. It is a herb
which has been used for 5,000 years by humans. It is the most popular
prescription drug in Germany and France for symptoms of aging in
association with deteriorating memory. In 1988 it was prescribed more
than 5 million times in Germany alone. Not only is it used for improved
memory functions but it possesses properties which improve blood
circulation.

Gingko - What it does?

Hundreds of scientific papers have been published on ginkgo, confirming
that ginkgo stimulates blood flow to the brain by:
a. ) Dilating blood vessels
b. ) Decreasing platelet aggregation
c. ) Being a powerful antioxidant to block oxidation of fatty cell
membrane.
As a result, it improves cerebral vascular insufficiency, memory and
peripheral circulation in conditions such as intermittent claudication.
Additionally, it has been shown to help slow down Alzheimers Disease.
Gingko - How much?
Usual dosage is 30 mg 1-2 times a day for protective function and 3
times a day to improve symptoms. Be alert to the fact that it takes 4- 8
weeks to see any benefits, and that benefits revert back when intake is
halted.
Gingko is considered very safe among natural drugs. Adverse reactions
include upset stomach, headache, and slight dizziness in elderly patients
and can occur in dosages as much as120 mg per day. Consult a
physician before taking excessive ginkgo especially if you have blood
clotting disorders.
C. THE B FAMILY OF VITAMINS
The B family of vitamins consists of 8 vitamins: all of which the
human system needs to function properly. All B vitamins are needed to
help cells grow and reproduce properly. This group of vitamins is
commonly known as the B Complex. The following is a listing of these
vitamins and the benefits they contributed to your health: 1.) B1
(Thiamine) is criticai for mental function and nerve growth 2.) B2
(Riboflavin) is required for cell growth and release of energy - 3.) B3
(Niacin) is required for proper cellular functioning and reduces cholesterol
- 4.) B5 (Pantothenic Acid) breaks down fat so that it can be converted to
energy; needed for Vitamin D, hormones and RBC synthesis - 5.) B6
(Pyridoxine) converts amino acid to protein and synthesis of enzymes and

prevents heart disease - 6.) Biotin breaks down fat, protein and
carbohydrates into energy - 7.) Folie Acid promotes cell growth and cell
division. It also prevents birth defects and heart disease - 8.) B12
(Cobalamine) converts carbohydrate, protein, and fat into energy. It also
makes red blood cells and helps prevent heart disease.
Vitamin B12 - Facts
First, it should be known that most people get enough of B Vitamins from
their food with the exception of Vitamin B-12 and Folie Acid. Over 24 % of
people 60-69 years old are deficient in B-12 and over 40% of people over
80 years old are deficient in it as well, due to a decrease in secretion of an
intrinsic factor necessary for Vitamin B absorption. Another fact is that lack
of B-12 causes pseudo senility that produces Alzheimer-like symptoms.
Many people probably do not realize that you can have a "normal" blood
test and still lack B-12 to carry out metabolic functions. Although many
people know it, it is best to acknowledge that B-12 deficiency can also
cause pernicious anemia.
Vitamin B-12 can be found only in animal foods such as fish, chicken and
dairy foods. Vegetarians are also more susceptible to B-12 deficiency.
B-12 and Supplementation
Supplementation of B-12 is recommended as an anti-aging
insurance, especially after age 50. The stomach even in the presence of
atrophic gastritis due to the crystalline form can absorb a B-12
supplement pili. A typical multiple vitamin pili with 6 mcg contains the
minimum requirement to prevent B-12 deficiency. 500 mcg -1000 mcg
per day in older people is more appropriate for anti aging purposes.
It is advisable to begin taking it in your 50s and 60s
D. Folie Acid (Vitamine B9)
Much has been in the news about the efficacy of Folie Acid recently. Mainly
this news concerned the salutary effects it can have in preventing
diseases.
What does folie acid do? Well, for one thing, it metabolizes homocysteine
(high homocysteine level triple your chances of heart disease) and it keeps
it in check. As a result it protects you from heart disease. If you get less
than 350 mg of folie acid you are apt to have high homocycteine levels.

A few facts about folie acid: 1) the average American over 50 years
old only takes in 130 mcg of folie acid per day. 2) the less folie acid in
the blood, the more your arteries are going to be narrowed and
clogged. 3.) Smokers need 3 times more folie acid to have the same
effect as non-smokers.
It has been discovered that folie acid, preserves mental function as you
age. People with low folie acid level are more likely to have depression,
dementia, memory loss, and other psychiatric symptoms. Depression has
also been relieved by as little as 400 mcg of folie acid in those with
deficiency.
Where is folie acid found? Food such as dried beans, spinach, citrus food
contains the most folie acid. It is interesting to note that your body absorbs
and uses up to 50% of the folie acid in the food you eat. However, a
supplement is recommended in order to afford added insurance and to
make sure that homocysteine levels are kept low. Generally, though, you
can take enough folie acid from food. Lastly, 300- 400 mcg a day helps to
depress homocysteine hazard, cancer threats, and reverses
psychiatric disorders. This amount can usually be found in a good
multi-vitamin pili.
. PHOSPHATIDYL SERINE (PS)

This fatty acid optimizes a variety of functions at the nerve membrane of

each nerve cell. PS provides metabolic support for memory, learning,
and concentration for decline in cognitive function that is well
underway by the 5th decade of life.
PS works in totally different pathway as compared to Gingko and NAcetyl-L-Camitine (NAC) which are also nutritional supplement with
cognitive function enhancing effects. Optimum intake is 60-120mg
per
day. Many studies spanning 30 years indicate that PS supports EG
integration, and circadian rhythms of hormone release. Various clinical
triais indicate that PS can help to imrove memory, learning, vocabulary
skills, and concentration, as well as mood, alertness, and sociability.

F. SAWPALMETTO

This herb has been shown by many studies to help relieve the common
symptoms of Benign Protstatic Hyperplasia, a common problem
associated with most male over 35 - 40 years old, with symptoms such as
urination frequency , difficulty in passing urine, and a decrease in the force
of the urine stream. This is due to enlargement of the prostate gland
pressing on the urethra. The enlargement of the prostate is due to a male
hormone that is released which stimulates hormonal growth.
Optimal intake of saw palmetto is 160mg two times a day. Look for
products that include stinging nettles (a wonderful natural diuretic), and
pygeium, another herb that can relieve the symptoms of BPH.

G. ZINC
Zinc is a mineral produced by the thymus gland. This gland is the site for
T-cell production, and is large and robust during youth adolescence but
progressively starts to shrink after puberty. T-cell lymphocyte is
responsible for fighting infections in our body. Without T-cells our B-cells
falter in their ability to make antibodies.
A few facts about zinc are forthcoming. First, thirty-three percent of healthy
Americans over age fifty have Zinc deficiencies and do not know it. On top
of this over 90% of older healthy Americans have a zinc level below that of
the RDA. Furthermore, you need a daily caloric intake of 2,400 to get the
RDA for zinc.
Zinc can be found mostly in lean meat, seafood (especially oyster) and
poultry. Cereals, nuts and seeds are also high in zinc, but they contain
fiber that blocks zinc absorption. This is criticai because absorption by our
Gl tract is drastically reduced by age 50. Calorically speaking, you need to
take in 2,400 calories a day of meat oriented diet to get enough zinc.
What is enough? Daily dose of 15-30 mg is enough to preserve
immune function due to aging. For those over 75 years old, up to 50
mg may be needed under the supervision of a physician as high doses
can actually depress the immune system.
Then where does this leave supplementation? Supplementation is
recommended if you want to enhance your immune system. Likewise if you
want to enhance anti-aging effect supplementation is recommended. You

may opt to get a white blood cell count that measures zinc in order to get a
sense of the condition of your immune system.

ANTI-AGING SUPPLEMENT STRATEGY - SUMMARY

To the first and foremost step in anti-aging supplement strategy it is to
choose a high quality standard multivitamin mineral formula with
optimum and safe levels of vitamins and minerals. In addition, add
special nutrients needed for your specific needs in addition.
While nutritional supplementation is over the counter and is considered a
dietary supplement by FDA, it is Always prudent to consult your anti- aging
physician for further information , especially if you have associated medical
conditions. Refer to the following quick reference guide for general antiaging supplement strategy recommendations:
Antioxidant Axis:

Beta-carotene (Vitamin A) -10,000 to 25,000 I.U.

Vitamin C - 300 - 3,000 mg
Vitamin E -100 to 400 I.U.
Selenium - 50 to 200 mcg
Magnesium - 300 to 1000 mg
CoQ-15 - 30 mg-120 mg
Glutathione - 50 to 100 mg
Hormonal Axis:

Chromium - 100-200 mcg

Estrogen - as needed
DHEA - as needed
Melatonin - as needed
Glutamine - 500-2000 mg
Specialized Function Axis:

Zinc for Immunity -15 to 30 mg

Calcium for Bone - 300 to 500 mg
Gingko for brain - 30 mg -100 mg
Garlic for immunity- 3-6 capsule or eat lots of garlic
B12-500-1000 mcg
Folie Acid - 300-400 mcg

RDA OF VITAMINS AND MINERALS

- RDA of Fat Soluble Vitamins:
Vitamin A 5,000 I U; Vitamin D - 200 I.U.; Vitamin E 15 I.U.; Vitamin C
60 mg; Vitamin K 80 mg
- RDA of Water Soluble Vitamins:
Thiamine 1.5 mg; Riboflavin 1.7 mg; Niacin 19 mg; pyridonine 2.0 mg
folie acid 200 mcg; cobalamine 2.0 mg
- RDA of Minerals:

Calcium 1,000 mg; Magnesium 350 mg; Phosphorous 700 mg

- RDA or SAI (Safe and Adequate Intake) for Trace Minerals:
SAI for Chromium - 50 - 200 mcg; SAO for Copper 1.5 to 3.0 mg; RDA for
Iron 1 0 -1 5 mg; RDA for selenium 75 - 250 mcg; RDA for zinc 12 - 1 5