DEAR DR. BLONZ: I would like to know if taking Nuvoryn, which I've heard a lot about, really does make you lose weight. I am healthy and I do not suffer from health issues. I have read about so many tablets on the market, and would like to know which is the healthiest and safest one to use -- and most importantly, if they work. -- F., via email

DEAR F.: According to available information, this product contains a proprietary blend of green tea, guarana (caffeine), acai, resveratrol, hoodia, Siberian ginseng, Damiana, pomegranate and yerba mate. I was unable to find any evidence in the scientific literature that taking this product's ingredients as directed had ever been shown to cause significant weight loss in people.

On what basis is it being promoted? It is very important that you are not swayed by testimonials featured on a site that sells the product. Proof from an independent source is needed. Sorry for the negative response, but it is important that weight-loss efforts not get vested in a product where there is no objective evidence that it is likely to help. The resulting disappointment can turn us off from sincere efforts to effect change, and that is bad news.

My advice is to start by sitting back and acknowledging that it took a period of time for that weight to come on board, and it's likely that it will take time for it to "get lost." Getting to a point where you slowly drop a pound or two a month would be fantastic. Adding calorie-burning activities to diet changes is what makes this happen. Be patient. Nothing from a dietary supplement bottle should be thought of as more important than the changes you make in what you eat and in your level of physical activity. As always, if you have been sedentary for a long time, are on medications, or you have a chronic health condition, run your plans by your health professional before you start.

DEAR DR. BLONZ: I read a recent column about hydrogen peroxide with interest. Most teeth whiteners have hydrogen peroxide as a primary ingredient. Although these are not swallowed, do they pose a risk to gum tissue? -- M.D., via email

DEAR M.D.: The levels of hydrogen peroxide in these products, and their instructions for use, should be designed to prevent damage to gum tissue. There are approval processes for over-the-counter products, and companies are required to notify the FDA about their products and intended uses prior to sale. But you cannot assume that every product or device is safe and effective.

Please exercise due diligence prior to use by, for instance, doing research online at independent professional sites (not the sites selling the products). You can also check with the American Dental Association site at mouthhealthy.org to see what they have to say. The professionals in this area are your dentist and dental hygienist; I would put great stock in their recommendations as they have familiarity with your mouth and any particular issues you might be facing. They should also be up on the latest products.

Send questions to: "On Nutrition," Ed Blonz, c/o Universal Uclick, 1130 Walnut St., Kansas City, MO, 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.

DEAR DR. BLONZ: Does the freezing of milk harm any of its nutrients? How about lactose-free milk? Military families have been freezing milk for years, but I have never found out if it is a good thing to do. -- M.M., Janesville, Wis.

DEAR M.M.: Freezing is a safe and acceptable way to store milk and the changes in nutritional value would be negligible. This would be the case for any type of milk, including a lactose-free product. In some cases, there will be a few minor changes in the way the milk appears and tastes. Freezing can cause a breakdown of homogenization, the process that distributes the milk fat evenly. This will not be an issue with nonfat milks, but there can be an occasional drop of fat seen floating around in low-fat, reduced-fat or whole milk. The best way to remedy this is to shake the container before drinking.

Depending on the speed at which the milk is frozen, there can be slight changes in taste and color. In addition, a small amount of sediment may develop. These changes are negligible and do not reflect any change in the wholesomeness of the milk. A good rule of thumb is the faster the freeze, the smaller the damage. You can foster a quicker freeze by placing the container next to the freezer wall or on a metal shelf.

Remember, also, that because milk is a rich source of nutrients, it provides an ideal food for bacteria and other microorganisms. Pasteurization helps destroy most of the bacteria that are present at bottling, but not all. Freezing does not destroy microorganisms, it just suspends or slows their growth. The quality of the defrosted milk will be no better than that of the milk at the time it was frozen. It is always best to put the milk in well-sealed containers.

DEAR DR. BLONZ: I am a 70-year-old woman and have been told by my doctor that my body does not absorb vitamin B-12 because I do not have the intrinsic factor needed for absorption. He said that I need to get a monthly B-12 shot. Recently, I have come across an advertisement for a sublingual B-12 supplement. How effective is taking B-12 this way, and could I be able to discontinue my monthly shots? -- G.S., Nashville, Tenn.

DEAR G.S.: There is some research evidence that sublingual (under the tongue) drops of vitamin B-12 can be effective. Nasal sprays can also work. These are not as efficient routes as injections, so it may not be as effective in every case of vitamin B-12 deficiency. Another factor to consider is that about one percent of vitamin B-12 is absorbed in individuals, like you, who do not have the intrinsic factor. This means that taking a higher oral dose might satisfy your requirement. I would encourage you to discuss all this with your health professional and follow what would be best for your particular situation. There are two papers you might mention that cover this issue: one in the Aug. 28, 1999 issue of the journal Lancet, and the other in the December 2003 issue of the British Journal of Clinical Pharmacology.

Send questions to: "On Nutrition," Ed Blonz, c/o Universal Uclick, 1130 Walnut St., Kansas City, MO, 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.

DEAR DR. BLONZ: Is it possible to actually grow more muscle using an amino acid supplement that is supposed to increase growth hormone? I am in my teens and this is the latest going around the locker room. -- B.F., via email

DEAR B.F.: This idea has been pushed periodically for many years, but the rumor's prevalence is due to the product promoters' efforts -- not evidence. These products contain amino acids, and that is simply what you get when you eat protein. When testing this theory, researchers usually provide certain amino acids to individuals who have undergone an overnight (or longer) fast. The provision of the nutrients after a fast can cause a short-term spike of growth hormone to be released by the pineal gland. It's doubtful this would have any clinical significance, but it sure does provide fodder for advertising claims. And the "placebo" they test it against is not regular food; it's usually a pill or capsule that contains no nutrients. The bottom line is that you have to earn your muscles, not expect them to come out of a bottle.

DEAR DR. BLONZ: What is the recommended daily intake of protein for the average person? Is it 0.8 grams of protein per kilogram of body weight, or per pound? -- S.G., Poway, Calif.

DEAR S.G.: The correct formula is 0.8 grams of protein per kilogram of body weight, or 0.36 grams of protein per pound of body weight. A simple way to figure your average daily protein requirement is to count 11 grams of protein for every 30 pounds of body weight. Using this method, an average 150-pound adult should have about 55 grams of protein per day. For those who are overweight, it is best to use your "ideal body weight" for someone of your height when computing a target protein intake.

Pregnant women should add an extra 10 grams of protein per day, and nursing mothers an extra 12 to 15 grams during the first six months following birth. Growing children require more protein in relation to their body weight: about .5 grams of dietary protein per pound from age 1 up to age 14. Those over 60 years old should count about 15 grams of protein per 30 pounds of body weight; this is because older people may have a decreased ability to utilize protein as efficiently.

The average individual does not benefit from extra protein because there is no way to store it for later use. When excessive amounts of this relatively expensive food are eaten, the body, for the most part, has no option but to disassemble the amino acids of the protein and turn them into body fat -- and you know where that goes.

Here are amounts of protein in some common foods.

-- 1 slice of sandwich bread: 2 grams

-- 1 cup of broccoli: 3 grams

-- 1 ounce (20-30) almonds: 6 grams

-- 1 cup of white rice: 6 grams

-- 1 large egg: 6 grams

-- 1 cup of cooked pasta (no sauce): 7 grams

-- 1 ounce of cheddar, jack or Swiss cheese: 7 grams

-- 1/2 cup of kidney beans: 8 grams

-- 2 tablespoons of peanut butter: 8 grams

-- 1 cup of low-fat milk: 9 grams

-- 1 cup of fruit-flavored yogurt: 10 grams

-- 1 cup of tofu: 18 grams

-- 4-ounce hamburger patty: 28 grams

-- 8-ounce steak: 69 grams

-- 4 ounces of fish (such as trout): 30 grams

-- 4 ounces of roasted chicken breast: 34 grams

Send questions to: "On Nutrition," Ed Blonz, c/o Universal Uclick, 1130 Walnut St., Kansas City, MO, 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.