Krill oil ... "spinning" exercise ... calcium supplements.(ASK DR. ETINGIN) - Food & Fitness Advisor

Krill oil ... "spinning" exercise ... calcium supplements.(ASK DR. ETINGIN) - Food & Fitness Advisor

Q. I saw an ad that says krill oil has more omega-3s and antioxidants than fish oil. What is krill oil?

A. Krill oil is extracted from krill--small, shrimp-like crustaceans that live in the Antarctic Ocean. Since research on krill oil is limited, there is not enough scientific evidence to say definitively that it offers more health benefits than fish oil. However, one study published in 2004 concluded that ingesting krill oil had a much greater effect on lipids than fish oil. In the study, participants who took one to three grams of krill oil for 90 days reduced their total cholesterol by up to 18 percent, LDL cholesterol by up to 57 percent, and triglycerides by up to 28 percent, and increased their HDL cholesterol by up to 60 percent. In comparison, participants who took three grams of fish oil per day for the 90-day period saw reductions in total cholesterol, LDL, and triglycerides of six percent or less and an increase of four percent in HDL.

If you take fish oil supplements and are bothered by indigestion accompanied by a 'fishy' taste, you may want to try krill oil, which is reported to have no such effect.

Q. What type of exercise is 'spinning'?

A. 'Spinning' is done on a stationary bike in a group class with an instructor who guides the participants through various workout phases. How fast you pedal and the resistance level you set determine your level of exertion. This can be a good exercise choice for people who like group settings and do well with an external source of motivation. For those who prefer to exercise at home, spinning classes are available on video and DVD.

Q. If you don't get enough calcium from your diet, what is the best form of calcium supplement to take?

A. Calcium supplements contain various forms of calcium; the most common and most widely recommended is calcium carbonate, which is found in products like Caltrate and Os-Cal, as well as the heartburn relievers Rolaids and Tums. Another main form is calcium citrate, which is found in Citracal. Calcium citrate is absorbed better by people who have decreased stomach acid, so you may want to choose this form if you take a proton pump inhibitor such as Nexium, Aciphex or Prilosec, or an over-the-counter acid-reducer like Pepcid or Zantac.

Several 'functional foods' have been created to deliver calcium in a more palatable form. My personal favorite is Adora Calcium, which is made with chocolate. Adora comes in both milk and dark chocolate and contains calcium carbonate. Other calcium products include VIACTIV Calcium Soft Chews and Healthy Indulgence Chocolate Calcium Bites.

If you're going to take 1,000 milligrams (mg) of calcium in supplement form per day, take half in the morning and half later in the day, since your body can only absorb about 500 mg of calcium at one time. Women over age 50 need a total of 1,200 mg of calcium each day (men over age 50 should be getting at least 1,000 mg of calcium daily). And remember that vitamin D is needed for optimum calcium absorption--many calcium supplements also contain vitamin D.