It grows high in the mountains of Tibet and China and has been prized for centuries for its amazing, energizing, and restorative properties. So many of the conditions it supports are associated with aging that it's recognized as a potent anti-aging nutrient.

At one time, only emperors and the very wealthiest people in Asia could afford it. Even now, it's the highest priced of all Chinese herbs.

What is it?

Without a doubt, it's the most unusual supplement you've ever heard of. It's a rare, capless mushroom — but not just another medicinal mushroom. This is a fungus known as the Caterpillar Mushroom that actually grows out of a caterpillar.

All mushrooms and fungi are nature's recyclers. They absorb nutrients and toxins from the debris and plants around them. Cordyceps is a special type of fungus that grows on insect larvae and caterpillar cocoons. It absorbs proteins and other nutrients from its host. The result is a fungus with amazing qualities.

Of all the mushrooms I've ever used and researched, Cordyceps is the most remarkable one for anyone over the age of forty. It truly is an anti-aging mushroom.

What does anti-aging really mean?

To me, anti-aging means staying healthy and vigorous with an absence or minimum of disease and discomfort.

Our immune systems weaken over time, and Cordyceps regulates immunity. We become more easily fatigued as we get older. Cordyceps not only increases energy, it helps you recover more quickly after exercising. High cholesterol, high triglycerides, frequent colds and bronchitis, irregular heartbeat, and kidney failure are all signs of aging. We know from more than 1,000 years of use and numerous studies that Cordyceps helps all of these conditions.

How can any one substance do so much? Because Cordyceps is an adaptogen. An adaptogen helps regulate your body's functions.

Immunity: Your immune system is your doorway to health. Cordyceps can either activate a sluggish immune system or calm it down when it's over stimulated. It can improve both immune and autoimmune disorders including diabetes, lupus, and cancer.

Lungs: Ancient Chinese texts found Cordyceps especially effective for respiratory problems like chronic bronchitis, asthma, and both pulmonary and congestive heart diseases. My own experience with medicinal mushrooms began when I realized my yearly bronchitis and pneumonia would literally be the death of me if I didn't find a way to strengthen my lungs. I have never felt so old as when I was coughing day and night for weeks without relief. I haven't had one serious cold, much less bronchitis, since I began taking Cordyceps and other medicinal mushrooms.

As we grow older, we become more at risk for complications from the flu. Pneumonia and bronchitis are real dangers, not just the flu. Strengthen your lungs and regain your health and youthfulness.

Heart Health: Heart disease is the number one killer of postmenopausal women. Anything that improves symptoms or prevents disease turns back our aging clocks. The Chinese use Cordyceps for difficult cases of high cholesterol when other treatments don't work. Several studies show it reduces the oxidation of fats. I've told you before: it's oxidized cholesterol (fats), not cholesterol itself, that's a health hazard. Oxidation promotes free radicals — and free radicals contribute to aging and disease.

Cordyceps improved the quality of life and health in a number of studies of seriously ill patients with chronic heart failure and pulmonary heart disease. It showed remarkable results in resolving or reducing arrhythmias (heart palpitations) in just two weeks in more than 80 percent of patients. Cordyceps is a valuable nutrient whether you have heart disease or want to prevent it.

Energy and vitality

The energy you get from Cordyceps comes from its ability to enhance adrenaline without causing anxiety. But it also improves athletes' performances. A group of Chinese athletes broke five world records at an international competition after taking Cordyceps during their training. It worked for me, as well.

I recently began an intensive exercise program. My progress astonished the trainer at my gym after just one month. I took additional Cordyceps, or mushroom formulas with Cordyceps, after each intensive workout. The next morning I had no fatigue or soreness. In the past, my muscles would ache for a few days. Now ... nothing. Cordyceps also reduced my fatigue after the workouts. I'm sold on this mushroom!

Cordyceps is the particular mushroom that has been used in Asia for hundreds of years to restore vitality in older people.

How Cordyceps grows

The life cycle of Cordyceps is a fascinating story of chance meetings and interdependence. The caterpillar, foraging for food, either brushes up against some Cordyceps spores or eats them accidentally.

When the weather gets colder, the caterpillar burrows underground and wraps itself in a silken cocoon. The mushroom spores germinate while the caterpillar sleeps. When the caterpillar dies, the mushroom spores grow, taking their nourishment from the caterpillar. In spring, the mushroom grows above ground and out of the caterpillar's head, releasing some of its spores for other caterpillars to find. And the cycle continues.

Today, Cordyceps is grown on brown rice under strict conditions. Tissues from an original caterpillar and mushroom that are particularly strong are duplicated. The result is a safe product with the same properties as wild Cordyceps.

Buying Cordyceps

You can find Cordyceps alone or in combination with other medicinal mushrooms in most health food stores. Plain Cordyceps is more expensive than a combination product because the fungus is so tiny. I use a variety of medicinal mushroom products depending on the results I want. For maintenance, I suggest around one gram a day in divided doses. If you have problems you want to correct, try two to three grams a day for at least a few months.

Pure Cordyceps. Found in many health food stores or from Eclectic Institute (800-332-4372, or www.eclecticherb.com, $19 for 60 capsules). Take two capsules after heavy exercise or one to two capsules daily.

One-third Cordyceps. You can buy a formula with equal amounts of Reishi, Shiitake, and Cordyceps called Trimyco-Gen directly from the grower, Gourmet Mushrooms (800-789-9121). The least expensive form is the powder, which has a mild, pleasant taste. Order two bottles at once for $36 each to save $24. I use half a teaspoon of this powder almost daily, and especially after heavy physical activity.

Cordyceps in a strong immune formula. MycoPhyto Complex, a product I've talked about at length, contains Cordyceps, along with five other medicinal mushrooms — all grown on immune-enhancing herbs. I take two to three capsules a day every day. See the enclosed insert for details.

Halpern, Georges M., MD, PhD. Cordyceps: China's Healing Mushroom, Avery Publishing, 1999.

Xu, R. and X. Peng. "Effects of Cordyceps sinesis on natural killer cell activity and formation of Lewis lung carcinoma colonies," Bulletin Human Medicine Collectives, 1988.

Ying, J., et al. Icones of Medicinal Fungi from China, Translated by X Yuehan, Beijing: Science Press.

Zhu, D. "Recent advances on the active components in Chinese Medicine," Abstracts of Chinese Medicines, 1: 1987.

Say Goodbye to Migraines

I wrote about migraine headaches three years ago and the information I gave you then is still excellent. But I'm excited to tell you that there's even better news today that will help you fight migraines far more effectively!

Now we know that two of the natural products I originally discussed work even better when you take them together and add a third ingredient. This triple therapy is more effective than any one of them alone.

If you tried either of these remedies and still have migraines, take heart. I may have found the solution you've been waiting for. If you don't get migraines, I'll bet you know someone who does.

Migraines then and now

Here's a review of some of the most important points from my first migraine article (July 2001 — which you can read in the archives section of my new website: www.womenshealthletter.com). Consider all of them before you decide which one to try first.

• Migraines can be caused by too little serotonin,
  a "feel good" chemical made in the brain. Drugs like Imitrex and MAO inhibitors are used for migraines that come from having too little serotonin. But there's a safer and more natural treatment: 5-HTP. This is a precursor to tryptophan. Take 200 mg of 5-HTP with 25 mg of vitamin B6 for three months. The vitamin B6 helps 5-HTP work.
  
  

• Eating foods high in amines can trigger migraines. These foods include chocolate, aged cheese, dairy, nuts, red wine, beer, citrus, and beans. Eliminate these foods if you have migraines. If our headaches subside, test them one at a time to see which foods contributed to your headaches. I know it's inconvenient to eliminate so many foods. But a study in The Lancet found that 93 percent of people with migraines improved when they stopped eating these trigger foods. So it's highly likely you could benefit!
  
  

• Sensitivity to any food can cause migraines. If amines are not your problem, look to see if there's a pattern between eating any food and your headaches. If so, eliminate that food in all forms for at least three months. Then test it by eating it alone. If you have no reaction, you can try eating it again in small amounts. Don't eat it more than once or twice a week, however. You don't want that sensitivity to come back. In addition to amines listed above, the foods found to be most likely to cause headaches are beef, yeast, and sugar (corn and cane).
  
  

• Either stress or low blood sugar can contribute to migraines. Regular exercise is one effective way to reduce stress and relax your neck and back muscles. So is eating a healthy diet. To keep your blood sugar level stable, eat every four to five hours and get some protein at each meal.

   

The "Magic Trio"

In my original migraine article, I talked about two natural remedies for migraines: magnesium and feverfew. You may have already tried either of them, or one after the other. I'd like you to now take them together along with riboflavin (vitamin B2). Here's why:

Alexander Mauskop, MD, director of the New York Headache Center in New York City, and author of a book on migraines, tried these ingredients individually and together. He found that this trio outperforms any one nutrient.

Dr. Mauskop used this triple therapy on thousands of headache patients over 15 years. He talks about it in great detail in his book, What Your Doctor May Not Tell You About Migraines (Warner Books, 2001).

Like many other combinations, there appears to be a synergistic activity in this formula between the three nutrients that causes them to work better together than alone. Here's what each one does.

• Magnesium helps reduce inflammation and prevents veins from spasming. It also causes muscles to relax and helps keep blood vessels in the brain open for good blood flow. Magnesium is used up when you're under stress. It's no wonder that brain magnesium levels were 19 percent lower in people having a migraine headache than in people with no headaches. Dr. Mauskop uses 300 mg of magnesium a day in his formula. Additional magnesium could cause diarrhea. If it doesn't, you can take as much as your bowels can easily tolerate. Too much magnesium causes loose stools.
  
  

• Riboflavin (Vitamin B2) is not a new therapy for migraines. It's been used for this purpose for more than 50 years. The amount of riboflavin needed to reduce headaches is much more than you get in any multivitamin. A 1997 Belgian study found it took 400 mg of riboflavin to reduce the frequency of migraines. But it was reduced by 67 percent! Riboflavin can be effective, but it doesn't work overnight. Give it at least a three-month trial. When it's combined with magnesium and feverfew, it may work more quickly.
  
  

• Feverfew (Tanacetum parthenium) is a member of the daisy family. It reduces inflammation and improves blood vessel tone. Its leaves contain a chemical called parthenolide that seems to reduce headaches. Some herbalists suggest you chew a few fresh fever few leaves, but the bitter leaves have caused mouth ulcers, a sore tongue, and swollen lips. Instead, use a standardized extract or capsules with 0.2 percent parthenolide. Some commercial products have been found to have little or no parthenolide.

   

Dr. Mauskop's combination migraine supplement

You can buy each of these ingredients separately, or use the same combined formula that Dr. Mauskop uses: MigraHealth (800-548-8686).

There are other supplements on the market with the same nutrients. If they are standardized, you might try them. If not, use MigraHealth, which has been proven effective. Try the triple therapy for three months. If it's going to work, you'll have results by then.

What to Do If you Are Throwing Your Money Away on Useless Supplements

I think nutritional supplements are vital to good health at any age. But not all vitamins, minerals, and herbs are alike. In my opinion, some are worthless. If you're taking them, you're wasting your money.

It's true that you usually get what you pay for. Some people shop by price. Others look for supplements that work. If you're buying poor quality supplements, you're flushing your money down the toilet and you're not getting the protection you expect.

Let me be up front with you. The purpose of this article is not to sell you supplements manufactured by Women's Preferred. You know me by now. I don't "push pills," I talk about supplements that work no matter who sells them. Shop for quality first. Then look for the best price.

Four serious problems with supplements

Frankly, you're wasting your money if the supplements you take are poorly absorbed, contaminated, mislabeled, or not appropriate for your condition. Let me explain why.

Poor absorption: Supplements are worthwhile only if the nutrients they contain get into your cells. It doesn't matter what the label says if the particles in a supplement are too large to get into your bloodstream and cells. Well-absorbed nutrients often cost more to be manufactured than cheaper supplements.

Contamination: High-quality supplements are not contaminated. This may sound obvious, but it's not. Calcium from dolomite often contains lead — although, of course, it doesn't say so on the label. Lead toxicity can affect brain function and lead to depression, loss of memory, and senility.

Many fish oils contain pesticide residue and mercury. It costs more to remove these contaminants and test each batch of fish oils. So buy only fish oils guaranteed to be free of contaminants.

Herbs can be contaminated, as well. Last year we learned that some herbal formulas from China were contaminated with pharmaceutical drugs. Organic or wild-crafted herbs, are safest.

Mislabeled: Nearly 20 years ago a scientist in the nutritional supplement industry told me that "as much as 75 percent of the supplements sold to the public may either not contain the full amount of the ingredients shown on their labels or have listed ingredients missing from the products." According to ConsumerLab.com's Guide to Buying Vitamins & Supplements* one-fourth of the supplements sold in the U.S. today are still mislabeled or have other serious quality control problems.

Inappropriate: There are a lot of claims for supplements based on wishful thinking and strong marketing. Look for studies to support any supplement you're taking. The supplement you're taking may be good, but it may not be appropriate for your condition.

Or you just may not need it. Pare down your supplements to those that are designed to either correct a problem you have or support your body.

I have not and will not recommend any nutrient to you unless it is based on sound scientific research. In fact, I frequently suggest that you buy the exact supplement used in the studies to make sure you get the maximum expected benefit.

Don't get me wrong. I don't think that scientific studies are the last word. But I do think that manufacturers' claims should be supported by sound clinical trials. Avoid unproven supplements, especially if they're expensive or appear to be too good to be true.

Absorption is key

For 20 years I've been saying, "You are not what you eat. You are what you eat, digest, and absorb." This applies to supplements as well as foods. If you don't absorb them, the nutrients they contain can't get into your cells. Use the Women's Preferred brochure (800-728-288) or the ConsumerLab.com book ($17.95 from www.consumerlab.com, or 914-722-9149) as a guideline of highly absorbable and safe forms of vitamins, minerals, and herbs.

You can take this information to your local health food store to compare the form and composition of each nutrient and formula. For example, all minerals in Women's Preferred formulas are amino acid chelates. Recent studies have shown this form to be among the best absorbed of all minerals. I've been recommending amino acid chelated minerals for more than a decade.

Some supplements come with guarantees of purity. Always choose them over similar products that come with no guarantees. Look for products that are guaranteed to be free of pesticides, or guaranteed to be standardized. Make sure that the supplements you take are worthwhile, not worth less.

* ConsumerLab.com's Guide to Buying Vitamins & Supplements evaluates products found in health food stores and pharmacies for quality and content. Since Women's Preferred brand is not sold in stores, its products are not evaluated in this book.

Nutrition Detective

I Was Fooled in April!

The article on genetically modified foods in the April issue of WHL contains some information that's not true. I was fooled, and so was my source, Naturopath Gina L. Nick. Gina wrote last December in the Townsend Letter for Doctors that British scientists had spliced the genes from cows into grapefruit genes, and that we would be seeing fruit from "meat trees" next year. Not true.

This mistake was unfortunate. The results of genetic modification are even more unfortunate. Genetic splicing is becoming so commonplace, often with such outrageous results, that two knowledgeable health writers believed this story. Believe me, I'll be checking my sources even more thoroughly in the future.

Is This Cancer-Fighting Supplement Too Good to Be True?

PolyMVA is an anti-cancer nutrient with only one reported and authorless mouse study. It's being sold for $330 a bottle, or $19,800 a year, based on testimonials alone.

Ralph Moss, PhD, an expert in alternative cancer treatment information, said that out of 1.5 million articles on cancer published in the National Library of Medicine's database, there is not one article on PolyMVA. Dr. Gannett, a former dentist, has been researching PolyMVA for more than a dozen years. Yet there are no scientific articles on its clinical effects either by Dr. Gannett or any of the 300 medical doctors that manufacturers claim are using PolyMVA.

This is not just a warning about PolyMVA. It's an example of marketing techniques being used to sell supplements. PolyMVA may or may not be effective. My recommendation is to spend your money on products that have been shown through sound scientific studies to work. Studies are not the be-all and end-all, but they should be part of your evaluation process.

Dr. Moss, author of 11 books on cancer, has over 200 detailed special reports on various types of cancers and the best alternative treatments available around the world. For more information on these reports, and to sign up for his free online newsletter, go to www.cancerdecisions.com or call 800-980-1234.

Keep Your Muscles Strong With Vitamin C

I've talked to you before about the importance of eating a diet high in antioxidants. They destroy free radicals that can contribute to heart disease and macular degeneration. Now, two common antioxidants, vitamins C and A, have been found to enhance our muscle strength as we get older.

Nearly 1,000 Italians, age 65 or older, were evaluated for their ability to get up out of a chair, balance themselves, and walk at a brisk speed. The people who were strongest and had the best balance had the highest intake of antioxidants. Vitamin C seemed to be especially important in having stronger muscles. So make sure you're taking at least 1,000 mg each day in your food and supplements.

You can get plenty of vitamins C and A if you eat a diet with lots of fresh fruits and vegetables. But unfortunately, a lot of seniors don't. This is why a good multivitamin could be a quick solution to anyone who feels a lack of strength — along with a little protein at each meal and some exercise to help develop muscles.

Cesari, M., et al. "Antioxidants and physical performance in elderly persons: the Invecchiari in Chianti (InCHIANTI) study," Am J Clin Nutr, February 2004.

Ask Dr. Nan

This Little-Known Fungus Holds the Secret to Anti-Aging

It grows high in the mountains of Tibet and China and has been prized for centuries for its amazing, energizing, and restorative properties. So many of the conditions it supports are associated with aging that it's recognized as a potent anti-aging nutrient.

At one time, only emperors and the very wealthiest people in Asia could afford it. Even now, it's the highest priced of all Chinese herbs.

What is it?

Without a doubt, it's the most unusual supplement you've ever heard of. It's a rare, capless mushroom — but not just another medicinal mushroom. This is a fungus known as the Caterpillar Mushroom that actually grows out of a caterpillar.

All mushrooms and fungi are nature's recyclers. They absorb nutrients and toxins from the debris and plants around them. Cordyceps is a special type of fungus that grows on insect larvae and caterpillar cocoons. It absorbs proteins and other nutrients from its host. The result is a fungus with amazing qualities.

Of all the mushrooms I've ever used and researched, Cordyceps is the most remarkable one for anyone over the age of forty. It truly is an anti-aging mushroom.

What does anti-aging really mean?

To me, anti-aging means staying healthy and vigorous with an absence or minimum of disease and discomfort.

Our immune systems weaken over time, and Cordyceps regulates immunity. We become more easily fatigued as we get older. Cordyceps not only increases energy, it helps you recover more quickly after exercising. High cholesterol, high triglycerides, frequent colds and bronchitis, irregular heartbeat, and kidney failure are all signs of aging. We know from more than 1,000 years of use and numerous studies that Cordyceps helps all of these conditions.

How can any one substance do so much? Because Cordyceps is an adaptogen. An adaptogen helps regulate your body's functions.

Immunity: Your immune system is your doorway to health. Cordyceps can either activate a sluggish immune system or calm it down when it's over stimulated. It can improve both immune and autoimmune disorders including diabetes, lupus, and cancer.

Lungs: Ancient Chinese texts found Cordyceps especially effective for respiratory problems like chronic bronchitis, asthma, and both pulmonary and congestive heart diseases. My own experience with medicinal mushrooms began when I realized my yearly bronchitis and pneumonia would literally be the death of me if I didn't find a way to strengthen my lungs. I have never felt so old as when I was coughing day and night for weeks without relief. I haven't had one serious cold, much less bronchitis, since I began taking Cordyceps and other medicinal mushrooms.

As we grow older, we become more at risk for complications from the flu. Pneumonia and bronchitis are real dangers, not just the flu. Strengthen your lungs and regain your health and youthfulness.

Heart Health: Heart disease is the number one killer of postmenopausal women. Anything that improves symptoms or prevents disease turns back our aging clocks. The Chinese use Cordyceps for difficult cases of high cholesterol when other treatments don't work. Several studies show it reduces the oxidation of fats. I've told you before: it's oxidized cholesterol (fats), not cholesterol itself, that's a health hazard. Oxidation promotes free radicals — and free radicals contribute to aging and disease.

Cordyceps improved the quality of life and health in a number of studies of seriously ill patients with chronic heart failure and pulmonary heart disease. It showed remarkable results in resolving or reducing arrhythmias (heart palpitations) in just two weeks in more than 80 percent of patients. Cordyceps is a valuable nutrient whether you have heart disease or want to prevent it.

Energy and vitality

The energy you get from Cordyceps comes from its ability to enhance adrenaline without causing anxiety. But it also improves athletes' performances. A group of Chinese athletes broke five world records at an international competition after taking Cordyceps during their training. It worked for me, as well.

I recently began an intensive exercise program. My progress astonished the trainer at my gym after just one month. I took additional Cordyceps, or mushroom formulas with Cordyceps, after each intensive workout. The next morning I had no fatigue or soreness. In the past, my muscles would ache for a few days. Now ... nothing. Cordyceps also reduced my fatigue after the workouts. I'm sold on this mushroom!

Cordyceps is the particular mushroom that has been used in Asia for hundreds of years to restore vitality in older people.

How Cordyceps grows

The life cycle of Cordyceps is a fascinating story of chance meetings and interdependence. The caterpillar, foraging for food, either brushes up against some Cordyceps spores or eats them accidentally. When the weather gets colder, the caterpillar burrows underground and wraps itself in a silken cocoon. The mushroom spores germinate while the caterpillar sleeps. When the caterpillar dies, the mushroom spores grow, taking their nourishment from the caterpillar. In spring, the mushroom grows above ground and out of the caterpillar's head, releasing some of its spores for other caterpillars to find. And the cycle continues.

Today, Cordyceps is grown on brown rice under strict conditions. Tissues from an original caterpillar and mushroom that are particularly strong are duplicated. The result is a safe product with the same properties as wild Cordyceps.

Buying Cordyceps

You can find Cordyceps alone or in combination with other medicinal mushrooms in most health food stores. Plain Cordyceps is more expensive than a combination product because the fungus is so tiny. I use a variety of medicinal mushroom products depending on the results I want. For maintenance, I suggest around one gram a day in divided doses. If you have problems you want to correct, try two to three grams a day for at least a few months.

Pure Cordyceps. Found in many health food stores or from Eclectic Institute (800-332-4372, or www.eclecticherb.com, $19 for 60 capsules). Take two capsules after heavy exercise or one to two capsules daily.

One-third Cordyceps. You can buy a formula with equal amounts of Reishi, Shiitake, and Cordyceps called Trimyco-Gen directly from the grower, Gourmet Mushrooms (800-789-9121). The least expensive form is the powder, which has a mild, pleasant taste. Order two bottles at once for $36 each to save $24. I use half a teaspoon of this powder almost daily, and especially after heavy physical activity.

Cordyceps in a strong immune formula. MycoPhyto Complex, a product I've talked about at length, contains Cordyceps, along with five other medicinal mushrooms — all grown on immune-enhancing herbs. I take two to three capsules a day every day. See the enclosed insert for details.

Halpern, Georges M., MD, PhD. Cordyceps: China's Healing Mushroom, Avery Publishing, 1999.

Xu, R. and X. Peng. "Effects of Cordyceps sinesis on natural killer cell activity and formation of Lewis lung carcinoma colonies," Bulletin Human Medicine Collectives, 1988.

Ying, J., et al. Icones of Medicinal Fungi from China, Translated by X Yuehan, Beijing: Science Press.

Zhu, D. "Recent advances on the active components in Chinese Medicine," Abstracts of Chinese Medicines, 1: 1987.

Say Goodbye to Migraines

I wrote about migraine headaches three years ago and the information I gave you then is still excellent. But I'm excited to tell you that there's even better news today that will help you fight migraines far more effectively!

Now we know that two of the natural products I originally discussed work even better when you take them together and add a third ingredient. This triple therapy is more effective than any one of them alone.

If you tried either of these remedies and still have migraines, take heart. I may have found the solution you've been waiting for. If you don't get migraines, I'll bet you know someone who does.

Migraines then and now

Here's a review of some of the most important points from my first migraine article (July 2001 — which you can read in the archives section of my new website: www.womenshealthletter.com). Consider all of them before you decide which one to try first.

• Migraines can be caused by too little serotonin, a "feel good" chemical made in the brain. Drugs like Imitrex and MAO inhibitors are used for migraines that come from having too little serotonin. But there's a safer and more natural treatment: 5-HTP. This is a precursor to tryptophan. Take 200 mg of 5-HTP with 25 mg of vitamin B6 for three months. The vitamin B6 helps 5-HTP work.
  
  

• Eating foods high in amines can trigger migraines. These foods include chocolate, aged cheese, dairy, nuts, red wine, beer, citrus, and beans. Eliminate these foods if you have migraines. If your headaches subside, test them one at a time to see which foods contributed to your headaches. I know it's inconvenient to eliminate so many foods. But a study in The Lancet found that 93 percent of people with migraines improved when they stopped eating these trigger foods. So it's highly likely you could benefit!
  
  

• Sensitivity to any food can cause migraines. If amines are not your problem, look to see if there's a pattern between eating any food and your headaches. If so, eliminate that food in all forms for at least three months. Then test it by eating it alone. If you have no reaction, you can try eating it again in small amounts. Don't eat it more than once or twice a week, however. You don't want that sensitivity to come back. In addition to amines listed above, the foods found to be most likely to cause headaches are beef, yeast, and sugar (corn and cane).
  
  

• Either stress or low blood sugar can contribute to migraines. Regular exercise is one effective way to reduce stress and relax your neck and back muscles. So is eating a healthy diet. To keep your blood sugar level stable, eat every four to five hours and get some protein at each meal.

   

The "Magic Trio"

In my original migraine article, I talked about two natural remedies for migraines: magnesium and feverfew. You may have already tried either of them, or one after the other. I'd like you to now take them together along with riboflavin (vitamin B2). Here's why:

Alexander Mauskop, MD, director of the New York Headache Center in New York City, and author of a book on migraines, tried these ingredients individually and together. He found that this trio outperforms any one nutrient.

Dr. Mauskop used this triple therapy on thousands of headache patients over 15 years. He talks about it in great detail in his book, What Your Doctor May Not Tell You About Migraines (Warner Books, 2001). Like many other combinations, there appears to be a synergistic activity in this formula between the three nutrients that causes them to work better together than alone. Here's what each one does.

• Magnesium helps reduce inflammation and prevents veins from spasming. It also causes muscles to relax and helps keep blood vessels in the brain open for good blood flow. Magnesium is used up when you're under stress. It's no wonder that brain magnesium levels were 19 percent lower in people having a migraine headache than in people with no headaches. Dr. Mauskop uses 300 mg of magnesium a day in his formula. Additional magnesium could cause diarrhea. If it doesn't, you can take as much as your bowels can easily tolerate. Too much magnesium causes loose stools.
  
  

• Riboflavin (Vitamin B2) is not a new therapy for migraines. It's been used for this purpose for more than 50 years. The amount of riboflavin needed to reduce headaches is much more than you get in any multivitamin. A 1997 Belgian study found it took 400 mg of riboflavin to reduce the frequency of migraines. But it was reduced by 67 percent! Riboflavin can be effective, but it doesn't work overnight. Give it at least a three-month trial. When it's combined with magnesium and feverfew, it may work more quickly.
  
  

• Feverfew (Tanacetum parthenium) is a member of the daisy family. It reduces inflammation and improves blood vessel tone. Its leaves contain a chemical called parthenolide that seems to reduce headaches. Some herbalists suggest you chew a few fresh feverfew leaves, but the bitter leaves have caused mouth ulcers, a sore tongue, and swollen lips. Instead, use a standardized extract or capsules with 0.2 percent parthenolide. Some commercial products have been found to have little or no parthenolide.
  
  Dr. Mauskop's combination migraine supplement
  
  You can buy each of these ingredients separately, or use the same combined formula that Dr. Mauskop uses: MigraHealth (800-548-8686). There are other supplements on the market with the same nutrients. If they are standardized, you might try them. If not, use MigraHealth, which has been proven effective. Try the triple therapy for three months. If it's going to work, you'll have results by then.
  
  What to Do If you Are Throwing Your Money Away on Useless Supplements
  
  I think nutritional supplements are vital to good health at any age. But not all vitamins, minerals, and herbs are alike. In my opinion, some are worthless. If you're taking them, you're wasting your money.
  
  It's true that you usually get what you pay for. Some people shop by price. Others look for supplements that work. If you're buying poor quality supplements, you're flushing your money down the toilet and you're not getting the protection you expect.
  
  Let me be up front with you. The purpose of this article is not to sell you supplements manufactured by Women's Preferred. You know me by now. I don't "push pills," I talk about supplements that work no matter who sells them. Shop for quality first. Then look for the best price.
  
  Four serious problems with supplements
  
  Frankly, you're wasting your money if the supplements you take are poorly absorbed, contaminated, mislabeled, or not appropriate for your condition. Let me explain why.
  
  Poor absorption: Supplements are worthwhile only if the nutrients they contain get into your cells. It doesn't matter what the label says if the particles in a supplement are too large to get into your bloodstream and cells. Well-absorbed nutrients often cost more to be manufactured than cheaper supplements.
  
  Contamination: High-quality supplements are not contaminated. This may sound obvious, but it's not. Calcium from dolomite often contains lead — although, of course, it doesn't say so on the label. Lead toxicity can affect brain function and lead to depression, loss of memory, and senility.
  
  Many fish oils contain pesticide residue and mercury. It costs more to remove these contaminants and test each batch of fish oils. So buy only fish oils guaranteed to be free of contaminants.
  
  Herbs can be contaminated, as well. Last year we learned that some herbal formulas from China were contaminated with pharmaceutical drugs. Organic or wild-crafted herbs, are safest.
  
  Mislabeled: Nearly 20 years ago a scientist in the nutritional supplement industry told me that "as much as 75 percent of the supplements sold to the public may either not contain the full amount of the ingredients shown on their labels or have listed ingredients missing from the products." According to ConsumerLab.com's Guide to Buying Vitamins & Supplements* one-fourth of the supplements sold in the U.S. today are still mislabeled or have other serious quality control problems.
  
  Inappropriate: There are a lot of claims for supplements based on wishful thinking and strong marketing. Look for studies to support any supplement you're taking. The supplement you're taking may be good, but it may not be appropriate for your condition.
  
  Or you just may not need it. Pare down your supplements to those that are designed to either correct a problem you have or support your body.
  
  I have not and will not recommend any nutrient to you unless it is based on sound scientific research. In fact, I frequently suggest that you buy the exact supplement used in the studies to make sure you get the maximum expected benefit.
  
  Don't get me wrong. I don't think that scientific studies are the last word. But I do think that manufacturers' claims should be supported by sound clinical trials. Avoid unproven supplements, especially if they're expensive or appear to be too good to be true.
  
  Absorption is key
  
  For 20 years I've been saying, "You are not what you eat. You are what you eat, digest, and absorb." This applies to supplements as well as foods. If you don't absorb them, the nutrients they contain can't get into your cells. Use the Women's Preferred brochure (800-728-288) or the ConsumerLab.com book ($17.95 from www.consumerlab.com, or 914-722-9149) as a guideline of highly absorbable and safe forms of vitamins, minerals, and herbs.
  
  You can take this information to your local health food store to compare the form and composition of each nutrient and formula. For example, all minerals in Women's Preferred formulas are amino acid chelates. Recent studies have shown this form to be among the best absorbed of all minerals. I've been recommending amino acid chelated minerals for more than a decade.
  
  Some supplements come with guarantees of purity. Always choose them over similar products that come with no guarantees. Look for products that are guaranteed to be free of pesticides, or guaranteed to be standardized. Make sure that the supplements you take are worthwhile, not worth less.
  
  
  * ConsumerLab.com's Guide to Buying Vitamins & Supplements evaluates products found in health food stores and pharmacies for quality and content. Since Women's Preferred brand is not sold in stores, its products are not evaluated in this book.