What's Safe? What's Smart? More Supplement Questions Answered

Q: How many antioxidants do we need in a day? There is a great push to buy antioxidant-rich acai-berry juice, but it's expensive (I've seen it for $20 to $35). If you can't afford that, can you get the same effect from eating a good diet?
-- Ben, via e-mail

A: Some research shows acai (pronounced ah-sigh-EE) to be a powerful antioxidant. But North Americans get more antioxidants from coffee than anything else in their diets. So if you're looking for convenience and don't want to shell out extra money, you don't really need to stage a hunt for that pricey purple berry. We haven't seen any evidence suggesting that acai is a better source of antioxidants than coffee, but we've seen much that says coffee is a better source than acai. (And we're not yet sure how much of an effect this antioxidant-packed berry has. We also have no data that acai increases any of your cells' three major antioxidants -- SOD, glutathione, or catalase -- and the antioxidants in your cells, not your blood, are the ones that seem to make a difference in length and quality of life.) So the YOU Docs' take on it is that while anything that increases antioxidant power is good, acai seems like a very expensive way of getting antioxidants.

Q: What are your opinions about whole bone protein (known as MCHC) as a source of calcium to help keep bones strong? The kind I'm asking about is derived from New Zealand bovine (cow) bonemeal. I am concerned about antibiotics, hormones, and possibly a connection to mad cow disease. Any thoughts?
-- Anonymous

A: Your thoughts are similar to ours. It is the bone substance that has been associated with prion, the protein particle that's at the root of mad cow disease. We think it's much better, safer, and just as easy to get your calcium from a calcium citrate supplement, especially one that contains vitamin D3 and magnesium.

Q: I've been hearing talk about a bill that would remove all supplements, including vitamins, from over-the-counter availability and allow only MDs to prescribe them. Do you have any information about this, and do you know what I can do to fight it?
-- Kay, Country Club Village, MO

A: We know of no legislation designed to make all supplements and vitamins available only through physicians, and we don't think it's likely. But there is an existing positive vitamin and supplement regulation that's finally about to be enforced: The FDA is requiring supplement manufacturers to actually put into their products what the labels say they contain. This may shock you, but a surprising number of companies haven't done that. For example, in a test of coenzyme Q10, 30 out of 33 samples had less than 10% of what was promised. The tests of Hoodia were even worse. They suggest that 99% of the Hoodia sold in the United States has no Hoodia in the bottle whatsoever! That's why the FDA is getting stricter about regulation. Large firms must comply by 2009; small firms by 2011.

Q: I'm wondering if you consider the supplements list in YOU: Staying Young still current, or if you'd amend it now, in light of new info? We follow it pretty closely; thanks!
-- Judy, via e-mail

A: It is up to date, with one exception: Today, we generally recommend more vitamin D3 than we did when we wrote that book, for two reasons. First, more data has been published showing that Americans are getting less vitamin D from milk and making less D in our bodies (we make D when we're exposed to sun, but we're getting much less sun). Second, there's growing evidence that extra D fights cancer and helps keep your arteries young, and people with young arteries don't get heart disease and strokes. That's why we now suggest that you get 1,000 international units (IU) of vitamin D3 if you're under age 60, and 1,200 IU if you're over 60. We do.