Policosanol: A Rival To Statins, Without The Side Effects?

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Today’s 30-Second Summary

If you don’t have time to read the whole email today, here are some key takeaways:

• Policosanol is a plant extract product, marketed as a safe natural way to lower cholesterol, especially LDL (“bad” cholesterol), improving overall lipids ratios.

  • Today’s main feature examines its interesting research history dotted with political controversy, to finally discover whether it really works as claimed (spoiler: it does).

• Sleep is a critical part of health that's all-too-often overlooked.

  • Today's sponsor, BetterSleep, will help you custom-create your sleep routine, and then support you every day in making sure you get in those restful Zs!

• Today’s featured book is about strength training in a progressive fashion, from beginner to expert!

Read on to learn more about these things, or click here to visit our archive

A Word To The Wise

Watch and Learn

The Top Micronutrient Deficiency In High Blood Pressure

Dr. Brad Stanfield explains what, why, and how it matters:

Prefer text? The above video will take you to a 10almonds page with a text-overview, as well as the video!

Research Review Monday

Policosanol: A Rival To Statins, Without The Side Effects?

Policosanol (which can be extracted from various sources, but is mostly made from sugar cane extract) is marketed as lipid-lowering agent for improving cholesterol levels, but its research history has not been without controversy:

2001: it works!

After a lot of research in the 1990s, it came out of the gate strong in 2001, with:

This, by the way, is comparable in efficacy to the most powerful statins, but without the adverse side effects.

Source: Efficacy and tolerability of policosanol in hypercholesterolemic postmenopausal women

Furthermore, its effects were not limited to postmenopausal women, and additionally, it was found that 20mg/day was sufficient for optimal effects; 40mg worked exactly the same as 20mg:

Read: Effects of policosanol 20 versus 40 mg/day in the treatment of patients with type II hypercholesterolemia: a 6-month double-blind study 

2006–2010: we do not trust the Cubans!

After it had been marketed and used in much of the world for some years, extra scrutiny was brought upon it, because the initial studies had been performed by the same lab in Cuba, a commercial lab that had tested them for a private interest (i.e., a company selling the supplement):

Heart Beat: Policosanol: A sweet nothing for high cholesterol

And furthermore, US-based labs were unable to replicate the results:

Policosanols as Nutraceuticals: Fact or Fiction

The Cuban researchers countered that the composition of policosanol as produced in their lab was different than the composition of the policosanol as produced in the US labs, because of the purity of the ingredients used in the Cuban lab.

Which, on the face of it, could be true or could just be the claim of a commercial lab with an association with a company selling a product.

Of course, importing Cuban ingredients to test them in the US was not a reasonably accessible option for the US-based labs, because of the US’s embargo of Cuba. In principle it could be done, but unless there is already a huge clear profit incentive, research scientists are usually on their hands and knees begging for grants already, so getting extra funding for specially-important Cuban ingredients was not going to be likely.

2012: never mind, it does work after all!

An American meta-analysis of 4596 patients from 52 eligible studies (from around the world, so many of them not affected by the US’s embargo; some were from within the US using non-Cuban ingredients, though), found:

Those last words there, to be clear, mean “yes, the original claim of being on a par with statins is at least more or less true”.

Source: Meta-Analysis of Natural Therapies for Hyperlipidemia: Plant Sterols and Stanols versus Policosanol

2018: also yes, the Cuban kind does get those extra-effective results, even when tested outside of Cuba

A Korean research team verified this; it’s quite straightforward so for brevity we’ll just drop links:

• Consumption of Cuban Policosanol Improves Blood Pressure and Lipid Profile via Enhancement of HDL Functionality in Healthy Women Subjects: Randomized, Double-Blinded, and Placebo-Controlled Study

• Long-Term Consumption of Cuban Policosanol Lowers Central and Brachial Blood Pressure and Improves Lipid Profile With Enhancement of Lipoprotein Properties in Healthy Korean Participants

Mystery resolved!

Want to try some?

We don’t sell it, but here for your convenience is an example product on Amazon—it’s not the Cuban kind, because the US’s trade embargo makes it difficult for the US to import even things that are theoretically now exempt from the embargo such as food and medicines. In principle they can now be imported, but in practice, the extra regulations added to Cuban imports make it nearly impossible, especially for small sellers.

Still, it’s 40mg/tablet policosanol from sugar cane extract, and 3rd party lab tested, so it’s the next best thing 😎

Enjoy!

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One-Minute Book Review

Practical Programming for Strength Training – by Mark Rippetoe & Andy Baker

Strength training is an important part of overall health maintenance, but it can be hard to find a good guide to progressive strength improvement that isn’t a bodybuilding book.

This one gives a ground-upwards approach, explaining small details to even quite basic things, before taking the reader through to more advanced progressions, and how to get the most strength-building out of each exercise over time.

As such, this is a good book for anyone of any level from beginner to quite experienced, and you can hop in at any point since there are always catch-up summaries and/or reiterations of the previous concepts that we’re now building on from.

The authors do also talk nutrition, hormones, and so forth, but most of it is about the exercises and the progressions thereof.

There is a slightly patronizing chapter towards the end, about “special populations”, for example offering “novice and intermediate training for women”, but it doesn’t take away from the majority of the book, as the exercises don’t care about your gender. Muscles are muscles, and we all start from wherever we are. Yes, testosterone boosts muscle mass, but let’s face it, there are a lot of women in the world who are stronger than a lot of men.

One thing to bear in mind is that a lot of this is barbell training, so you will need a barbell (or access to one at a gym). If purely bodyweight training is your preference, or perhaps some other form of weightlifting (e.g. kettlebells or such) then this isn’t the book for that.

Bottom line: if strength training is your focus and you like barbells, then this is a great book to take you quite a way along that road.

Click here to check out Practical Programming For Strength Training, and get stronger!

Penny For Your Thoughts?

Wishing you the most well-informed start to the week,

The 10almonds Team