Vitamin B7: Biotin
Benefits: 1. BIOTIN IS USED FOR CONVERTING FOOD INTO ENERGY.
How it Works: Biotin is necessary for a lot of process that convert, break down fats, proteins, and carbohydrates into energy for the body. Biotin is sometimes called Vitamin H.
Sources: Good Sources of biotin are: liver, oatmeal, eggs, peanut butter, milk, salmon, clams, and bananas.
Recommendations: Because deficiency would be really rare, there are no DRIs for Biotin. The recommended intake is as follows. Infants up to 6 months should have at least 5 mcg/day. Infants from 6 months to 1 year should have 6 mcg/day. Children 1-3 years old should have 8 mcg/day. Children 4-8 should have 12 mcg/day. Children 9-13 should have 20mcg/day. Males 14-18 should have 25 mcg/day. Males 19 and older should have 30 mcg/day. Females 14-18 should have 25 mcg/day. Females over 19 should have 30 mcg/day. Pregant females should have 30 mcg/day. Finally, nursing females should have 35 mcg/day.
Dr. Eric Nepomnaschy
Bay Chiropractic and Rehab
2116 Wilshire Blvd. Suite 208
Santa Monica, California 90403
phone: 310-993-8482
Monday, March 29, 2010
Monday, March 22, 2010
In the News: Fosamax, Biphosphonates, and bone fractures
Could taking osteoporosis medication lead to bone fractures? The answer is maybe. In an article released in the L.A.Times today, it appears that orthopedic surgeons are encountering ATYPICAL fractures in the hip region (particularly the femur). Apparently, while taking bisphosphonates such as Fosamax initially strengthen the bone structure, the positive changes plateau and weaken the bone after 4 or so years.
To read the entire article click on this link.
How about some natural ways to increase bone density eh?
1. Walk! Yes: weight bearing exercises stimulate your skeletal system to lay down stronger bones (because they are needed)
2. If you are at the age where more than just plain walking is needed, try using a vertical whole body vibration machine for just 10-20 minutes per day. Research has shown that just standing on one of these machines can increase your bone density (amongst other good things like increase blood flow and balance).
For more info on whole body vibration products click on this link.
3. Stop drinking sodas! Sodas have been linked to decrease bone mineral density.
Dr. Eric
Bay Chiropractic and Rehab
310-993-8482
"Dr. Eric is a Chiropractor serving the communities of Santa Monica, Pacific Palisades, West L.A. and more"
To read the entire article click on this link.
How about some natural ways to increase bone density eh?
1. Walk! Yes: weight bearing exercises stimulate your skeletal system to lay down stronger bones (because they are needed)
2. If you are at the age where more than just plain walking is needed, try using a vertical whole body vibration machine for just 10-20 minutes per day. Research has shown that just standing on one of these machines can increase your bone density (amongst other good things like increase blood flow and balance).
For more info on whole body vibration products click on this link.
3. Stop drinking sodas! Sodas have been linked to decrease bone mineral density.
Dr. Eric
Bay Chiropractic and Rehab
310-993-8482
"Dr. Eric is a Chiropractor serving the communities of Santa Monica, Pacific Palisades, West L.A. and more"
Monday, March 15, 2010
Vitamin B6: Pyridoxine
Vitamin B6: Pyridoxine
Benefits: 1. HELPS MAKE OVER 60 DIFFERENT ENZYMES.
2. HELPS THE IMMUNE SYSTEM.
3. IS IMPORTANT FOR RED BLOOD CELLS.
4. IS IMPORTANT FOR NERVE FUNCTION
5. HELPS WITH HEART DISEASE.
6. CAN HELP WITH ASTHMA
7. HELPS WITH DIABETES
8. HELPS WITH PMS
9. HELPS WITH HIGH BLOOD PRESSURE
How it Works: Pyridoxine is needed to convert ingested proteins into proteins for the body, it also converts carbohydrates eaten into energy stores for the body. Pyridoxine is needed to make hemoglobin, the oxygen carrying portion of the red blood cell. Pyridoxine also makes nuerotransmittors to enable nerve to communicate with each other and the rest of the body. Pyridoxine is also used to make prostaglandins some of which regulate the bodies blood pressure. Pyridoxine helps the heart by slowing down the atheroslerotic plaqueing of the arteries in the body. To be on the safe side, it is a good idea to not exceed 50 mg/day of pyridoxine. Some researchers believe diabetic nuropathy can be prevented or delayed by taking 150 mg/day.
Sources: Good sources of Pyridoxine are meat, chicken, fish, peanuts, beans, peas, bananas, avocados, and potatoes.
Recommendations: The MINIMUM intake needed for pyridoxine for infants to 6 months is 0.1 mg/day. The MINIMUM for infants 6 months to 1 year is 0.3 mg/day. The MINIMUM for children 1 to 3 years old is 0.5 mg/day. The MINIMUM for children 4-8 years old is 0.6 mg/day. The MINIMUM for children 9 to 13 years old is 1.0 mg/day. The MINIMUM for males 12-50 is 1.3 mg/day. The MINIMUM for males over 50 is 1.7 mg/day. The MINIMUM for females 14-18 is 1.7 mg/day. The MINIMUM for females 19-50 is 1.3 mg/day. The MINIMUM for females over 50 is 1.5 mg/day. The MINIMUM for pregnant women is 1.9 mg/day. Finally, the minimum for women nursing is 2.1 mg/day.
More coming soon....
Dr. Eric
Bay Chiropractic and Rehab
310-993-8482
Benefits: 1. HELPS MAKE OVER 60 DIFFERENT ENZYMES.
2. HELPS THE IMMUNE SYSTEM.
3. IS IMPORTANT FOR RED BLOOD CELLS.
4. IS IMPORTANT FOR NERVE FUNCTION
5. HELPS WITH HEART DISEASE.
6. CAN HELP WITH ASTHMA
7. HELPS WITH DIABETES
8. HELPS WITH PMS
9. HELPS WITH HIGH BLOOD PRESSURE
How it Works: Pyridoxine is needed to convert ingested proteins into proteins for the body, it also converts carbohydrates eaten into energy stores for the body. Pyridoxine is needed to make hemoglobin, the oxygen carrying portion of the red blood cell. Pyridoxine also makes nuerotransmittors to enable nerve to communicate with each other and the rest of the body. Pyridoxine is also used to make prostaglandins some of which regulate the bodies blood pressure. Pyridoxine helps the heart by slowing down the atheroslerotic plaqueing of the arteries in the body. To be on the safe side, it is a good idea to not exceed 50 mg/day of pyridoxine. Some researchers believe diabetic nuropathy can be prevented or delayed by taking 150 mg/day.
Sources: Good sources of Pyridoxine are meat, chicken, fish, peanuts, beans, peas, bananas, avocados, and potatoes.
Recommendations: The MINIMUM intake needed for pyridoxine for infants to 6 months is 0.1 mg/day. The MINIMUM for infants 6 months to 1 year is 0.3 mg/day. The MINIMUM for children 1 to 3 years old is 0.5 mg/day. The MINIMUM for children 4-8 years old is 0.6 mg/day. The MINIMUM for children 9 to 13 years old is 1.0 mg/day. The MINIMUM for males 12-50 is 1.3 mg/day. The MINIMUM for males over 50 is 1.7 mg/day. The MINIMUM for females 14-18 is 1.7 mg/day. The MINIMUM for females 19-50 is 1.3 mg/day. The MINIMUM for females over 50 is 1.5 mg/day. The MINIMUM for pregnant women is 1.9 mg/day. Finally, the minimum for women nursing is 2.1 mg/day.
More coming soon....
Dr. Eric
Bay Chiropractic and Rehab
310-993-8482
Wednesday, March 10, 2010
Vitamin B5: Panthoteic Acid
Vitamin B5: Pantothenic Acid
Benefits: 1. TURNS FOOD INTO ENERGY
2. MAKING IMPORTANT HORMONES
3. MAKING HELATHY RED BLOOD CELLS
4. MAKING VITAMIN D
5. A FORM CAN LOWER CHOLESTEROL
How it Works: B5 turns food into energy through being a necessary component for Coenzyme A and acetyl carrier protien. The form called pantethine doesn't turn into coenzymes, therefore it is available to do other things such as lowering cholesterol.
Sources: Vitamin B5 aka pantothenic acid is in everything. Therefor, if you are eating food, you are getting what you need.
Recommendations: The MINIMUM intake of B5 needed for infants to 6 months is 1.7 mg/day, 6 months to 1 year is 1.8 mg/day. The MINIMUM for children 1 to 3 years is 2.0 mg/day, 4-8 years old is 3.0 mg/day, and 9 to 13 years old is 4.0 mg/day. The MINIMUM for people 14 and over is 4.0 mg/day. The MINIMUM for pregnant women is 6.0 mg/day. Finally the MINIMUM for nursing women is 7.0 mg/day.
Dr. Eric Nepomnaschy, D.C.
"Providing chiropractic services to the communities of Santa Monica, Venice, Pacific Palisades and more".
Bay Chiropractic and Rehabilitation
310-993-8482
Benefits: 1. TURNS FOOD INTO ENERGY
2. MAKING IMPORTANT HORMONES
3. MAKING HELATHY RED BLOOD CELLS
4. MAKING VITAMIN D
5. A FORM CAN LOWER CHOLESTEROL
How it Works: B5 turns food into energy through being a necessary component for Coenzyme A and acetyl carrier protien. The form called pantethine doesn't turn into coenzymes, therefore it is available to do other things such as lowering cholesterol.
Sources: Vitamin B5 aka pantothenic acid is in everything. Therefor, if you are eating food, you are getting what you need.
Recommendations: The MINIMUM intake of B5 needed for infants to 6 months is 1.7 mg/day, 6 months to 1 year is 1.8 mg/day. The MINIMUM for children 1 to 3 years is 2.0 mg/day, 4-8 years old is 3.0 mg/day, and 9 to 13 years old is 4.0 mg/day. The MINIMUM for people 14 and over is 4.0 mg/day. The MINIMUM for pregnant women is 6.0 mg/day. Finally the MINIMUM for nursing women is 7.0 mg/day.
Dr. Eric Nepomnaschy, D.C.
"Providing chiropractic services to the communities of Santa Monica, Venice, Pacific Palisades and more".
Bay Chiropractic and Rehabilitation
310-993-8482
Friday, March 5, 2010
Vitamin B3: Niacin
Vitamin B3: Niacin
Benefits: 1. DECREASING CHOLESTEROL - by taking 2-3 mg/day it lowers the LDL and raises the HDL
2. HORMONE PRODUCTION
3. ENERGY RELEASING - through creating enzymes
4. IMMUNE FUNCTION WITH OTHER B VITAMINS
5. INSULIN DEPENDANT DIABETES - researchers believe that niacin may help the pancreas and stop Diabetes once it has begun.
6. INTERMITTENT CLAUDICATION- Niacin widens the blodd vessels which in turn bring more blood to the area.
7. VERTIGO (DIZZINESS)- Niacin has been shown to help, but doctors are not sure why.
8. PMS HEADACHES- While B viatmins tend to help women with PMS, Niacin appears to be very effective for PMS headaches.
How it Works: Niacin works with all of the B vitamins, but it works very close with riboflavin and pyridoxine for the general well being and countless processes. About half of tryptophan is broken down into Niacin. Extra niacin should be avoided for people who have liver problems, diabetes, ulcers, gout, or taking high blood pressure medications. About 15 to 30 minute after taking niacin people may get a niacin flush in which their face and neck get really red and hot. Tolerance will build up and the flushes will stop when people taking extra niacin become acustomed to it.
Sources: Good sources for niacin are found in meat, chicken, fish, beans, peas, peanut butter, milk dairy products, and nuts.
Recommendations: The MINIMUM guidelines are as follows. 2.0 mg/day for infants from 0 to 6 months. 3.0 mg/day for infants 6 months to 1 year. 6.0 mg/day for children 1 to 3 years old. 8.0 mg/day for children aged 4 to 8 years old. 12.0 mg/day for children aged 9 to 13 years old. For males 14-49 16.0 mg/day. For males 50 and over the minimum is 15.0 mg/day. For females over 14 the minumum is 14 mg/day. Pregnant women should have 18 mg/day and nursing women should have 20.0 mg/day.
Dr. Eric
Bay Chiropractic and Rehab
310-993-8482
Serving the cities of Santa Monica, West L.A., Pacific Palisades, Venice and more
Benefits: 1. DECREASING CHOLESTEROL - by taking 2-3 mg/day it lowers the LDL and raises the HDL
2. HORMONE PRODUCTION
3. ENERGY RELEASING - through creating enzymes
4. IMMUNE FUNCTION WITH OTHER B VITAMINS
5. INSULIN DEPENDANT DIABETES - researchers believe that niacin may help the pancreas and stop Diabetes once it has begun.
6. INTERMITTENT CLAUDICATION- Niacin widens the blodd vessels which in turn bring more blood to the area.
7. VERTIGO (DIZZINESS)- Niacin has been shown to help, but doctors are not sure why.
8. PMS HEADACHES- While B viatmins tend to help women with PMS, Niacin appears to be very effective for PMS headaches.
How it Works: Niacin works with all of the B vitamins, but it works very close with riboflavin and pyridoxine for the general well being and countless processes. About half of tryptophan is broken down into Niacin. Extra niacin should be avoided for people who have liver problems, diabetes, ulcers, gout, or taking high blood pressure medications. About 15 to 30 minute after taking niacin people may get a niacin flush in which their face and neck get really red and hot. Tolerance will build up and the flushes will stop when people taking extra niacin become acustomed to it.
Sources: Good sources for niacin are found in meat, chicken, fish, beans, peas, peanut butter, milk dairy products, and nuts.
Recommendations: The MINIMUM guidelines are as follows. 2.0 mg/day for infants from 0 to 6 months. 3.0 mg/day for infants 6 months to 1 year. 6.0 mg/day for children 1 to 3 years old. 8.0 mg/day for children aged 4 to 8 years old. 12.0 mg/day for children aged 9 to 13 years old. For males 14-49 16.0 mg/day. For males 50 and over the minimum is 15.0 mg/day. For females over 14 the minumum is 14 mg/day. Pregnant women should have 18 mg/day and nursing women should have 20.0 mg/day.
Dr. Eric
Bay Chiropractic and Rehab
310-993-8482
Serving the cities of Santa Monica, West L.A., Pacific Palisades, Venice and more
Wednesday, March 3, 2010
Vitamin B2: Riboflavin
Vitamin B2 Riboflavin
Benefits:
1. GIVES ENERGY INSIDE THE CELLS
2. PREVENTING MIGRAINES - a study showed 400 mg/day sharply decreased the frequency and intenisty of migraines in over half of the study.
3. MAY HELP PREVENT CATARACTS- this seems logical with the relationship with glutathione, yet it hasn't been proven in studies. Interesting too much riboflavin could cause cataracts to become worse if they are already present.
4. HELPS KEEP THE IMMUNE SYSTEM FUCTIONING WELL.
5. HELPS KEEP RED BLOOD CELLS HEALTHY
How it Works: Riboflavin is necessary to release energy from fats, carbohydrates, and proteins that are eaten.
Sources: Large amounts of riboflavin are found in milk, dairy products, meat, beans, nuts, green leafy vegetables, and avocados.
Recommendations: Although riboflavin is water soluble, it is still stored in the kidneys. Deficiencies are rare. However, athletes, diabetics, pregnant women, women breast feeding, lactose intolerant people, and people on tricyclic antidepressants need extra riboflavin. The MINIMUM DRI for ribolavin and infants is 0.3 to 04. mg. Children aged 1 to 13 range from 0.5 to 0.9 mg. Males 13 and over need at least 1.3 mg/day. Females 14-18 need 1.0mg/day. Women 19 and older need 1.1mg/day. Pregnant women need at least 1.4 mg/day. Breast feeding women need at least 1.8 mg/day.
Dr. Eric
Bay Chiropractic and Rehab
310-993-8482
Benefits:
1. GIVES ENERGY INSIDE THE CELLS
2. PREVENTING MIGRAINES - a study showed 400 mg/day sharply decreased the frequency and intenisty of migraines in over half of the study.
3. MAY HELP PREVENT CATARACTS- this seems logical with the relationship with glutathione, yet it hasn't been proven in studies. Interesting too much riboflavin could cause cataracts to become worse if they are already present.
4. HELPS KEEP THE IMMUNE SYSTEM FUCTIONING WELL.
5. HELPS KEEP RED BLOOD CELLS HEALTHY
How it Works: Riboflavin is necessary to release energy from fats, carbohydrates, and proteins that are eaten.
Sources: Large amounts of riboflavin are found in milk, dairy products, meat, beans, nuts, green leafy vegetables, and avocados.
Recommendations: Although riboflavin is water soluble, it is still stored in the kidneys. Deficiencies are rare. However, athletes, diabetics, pregnant women, women breast feeding, lactose intolerant people, and people on tricyclic antidepressants need extra riboflavin. The MINIMUM DRI for ribolavin and infants is 0.3 to 04. mg. Children aged 1 to 13 range from 0.5 to 0.9 mg. Males 13 and over need at least 1.3 mg/day. Females 14-18 need 1.0mg/day. Women 19 and older need 1.1mg/day. Pregnant women need at least 1.4 mg/day. Breast feeding women need at least 1.8 mg/day.
Dr. Eric
Bay Chiropractic and Rehab
310-993-8482
Monday, March 1, 2010
Music and your brain!
Good morning fellow bloggers!
This morning in the LA Times Health Section there was an interesting article on the effects of being engaged in music on the brain. They key word is "being engaged". In order to get better benefits from music, they stated that singing or playing will have a better effects than just listening (yes, even to Mozart!). To read the full article click here.
Dr. Eric Nepomnaschy
Bay Chiropractic and Rehabilitation
310-993-8482
"your Santa Monica Chiropractor"
This morning in the LA Times Health Section there was an interesting article on the effects of being engaged in music on the brain. They key word is "being engaged". In order to get better benefits from music, they stated that singing or playing will have a better effects than just listening (yes, even to Mozart!). To read the full article click here.
Dr. Eric Nepomnaschy
Bay Chiropractic and Rehabilitation
310-993-8482
"your Santa Monica Chiropractor"
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