Speak candidly about supplements; what 10 minutes a day can do
By Dr. Michael Roizen
Q: I hear all kinds of conflicting advice on what supplements to take and whether they are good or bad. Will fish oil increase my LDL? I have heart disease. Can you tell me if it matters if I take the ubiquinol or ubiquinone form of CoQ10? Do I need to take creatine daily and is creatine monohydrate the same as creatine phosphate? —Douglas F., Chicago
A: First let me say that you should always speak with your doctor about any supplements you take on a regular basis. Some may interact with medications, such as pills for high blood pressure or those that help control atrial fibrillation or lower cholesterol. Now on to specific questions…
Will fish oil increase my LDL? Taking fish oil helps lower triglycerides, may raise good HDL cholesterol, and for most people does not raise LDL. However, potential drug interactions should be considered. For example, it may increase the effect of blood pressure medications and increase the risk of bleeding if you are taking blood thinners and antiplatelets.
CoQ10 – does it matter if it’s ubiquinol or ubiquinone? According to Consumer Labs, when you take CoQ10 (ubiquinone), your body must convert it to its active form, ubiquinol. So that could be a shortcut to taking ubiquinol. We don’t really know. Most importantly, you need to take CoQ10 with a meal that contains healthy fats – fat is needed for you to absorb it.
Do I need to take creatine daily and is creatine monohydrate the same as creatine phosphate? Yes, it is the same thing. Most people who take creatine are athletes (the International Olympic Committee and NCAA allow its use). Studies show it increases muscle contraction and power and reduces cramps, heat illness/dehydration, muscle tension and muscle strain/pull. But studies also show that it can reduce age-related muscle loss, cognitive dysfunction, depression, and frailty. So there may be a good reason a lot of people take it.
Q: I am 52 years old and struggle with my schedule and my strength level to do as much exercise as is often suggested — 150-300 minutes a week. Is it worth doing less? — Anita D., Sioux Falls, South Dakota
A: It can be difficult to figure out how to juggle work, family, friends and fitness (this is one of the reasons why I often suggest enlisting friends and family as fitness partners – so you do it together). And to go from near zero to 300 minutes – well, that’s overwhelming. But no matter how much or how little exercise you do, adding an extra 10 minutes a day (you’ve got that time to spare, I bet), can make a huge difference in your current well-being and kickstart your life. much healthier. routine.
A new research letter published in JAMA Internal Medicine indicates that if every American between the ages of 40 and 85 simply added 10 minutes a day of moderate to vigorous exercise to their routine, it could save 110,000 lives a year! It sounds mind-blowing, but that’s how powerful it is to get your muscles moving, your heart pumping, sweating out your toxins, and relaxing you even a little.
Here are three 10-minute exercise routines you can sneak into your day without too much trouble.
1. Walk around the block after work, before work, or at noon (if you’re home). If it takes a little longer, great. Go at a moderate pace, with 15-60 second bursts of increased speed.
2. When stairs appear, go down or up them. You can go up and down for 10 minutes straight (optimal) or break it by leaving your apartment or house or going from floor to floor in an office building.
3. Stretch for five minutes (see health.clevelandclinic.org; search for “Energizing Yoga Poses”). Follow up by walking in place for four minutes. Finish by jumping up and down for one more minute. To breathe! Smile! Relax.