14
October
2007
Chromium originated from the Greek word chroma meaning color. This was due to its presence in many different colored compounds of pigments and dyes, primarily with leather. Chromium was discovered in the late 1700s by French chemists but it was nearly 1960 before scientists realized its potential benefits. It appeared, and was later confirmed that chromium corrected some abnormal sugar metabolism by being a cofactor with insulin. But, this insulin correction only occurred with borderline diabetics or those with a chromium deficiency. It was still a significant discovery. Ironically, the same scientists who discovered the organically bound mineral Selenium in Brewers yeast discovered the organic based Chromium in the same yeast now known as Glucose Tolerance Factor (GTF). Prior to this discovery Chromium was only available in Chromium salt and was poorly utilized by the body where the yeast based was easily utilized.
Much like Selenium, Chromium found in high concentrations are toxic, harmful and corrosive. Used in industry without protection causes a host of problems to the human body but this trace mineral found in the foods we eat turns out to be an essential element that the body is unable to manufacture. Transported to the liver, Chromium is dispersed through the body and is found in trace amounts in the blood and tissues. The actual absorption of Chromium is under some debate since less than 1% of the daily intake is absorbed. Ingesting simple sugars causes excretion in large amounts, and again debates, on whether this causes a deficiency or not.
Chromium concentrations decline with age and is reported to be a contributing factor to glucose intolerance but an increase intake does help maintain a normal glucose metabolism. High fiber diets, strenuous exercise, processed foods, ageing, and pregnancy can contribute to Chromium deficiency. Decreased sperm count, fatty deposits in the arteries, high blood cholesterol and triglycerides count, and a reduction of lifespan are reported consequences of Chromium deficiency. Currently, 120 micrograms (mcg) daily of Chromium is considered ample, with 200 mcg daily being optimum for improving blood sugar levels. Other than good general and overall health, Chromium assists in the transport of proteins and assists in the breakdown or oxidation of glycogen and lipids.
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14
October
2007
You are not leaving the table until you drink your milk and eat your broccoli! Who would have known at that age how important calcium really was, and still is. Important enough that during times of drought and depression, when nothing went to waste, you would hear of people crushing eggshells into powder and adding it to water to retrieve the calcium. Sounds a little drastic in this day and age since there is calcium charged containers of milk, orange juice, or some Swiss cheese in the fridge, but back then they did what they had to do. In these contemporary times when someone mentions calcium our first thoughts are bones, teeth, and the prevention of Osteoporosis. It makes sense since our bones are the most dense, thus heaviest, parts in our bodies. In fact, 99% of the calcium we ingest is used to repair our bones and teeth. But don?t think that the other 1% is not important, it is essential for nerve transmission, muscular contraction, blood clotting, and a host of metabolic activities. So important that if the body runs low on calcium then it is borrowed from the bones then replaced when available. Being the fifth most common element in the body, the first being water, calcium is considered a mineral, and unfortunately most Americans are calcium deficient.
Though there is a tremendous amount of calcium available in the foods we eat, we use it up at a fantastic rate, with the average person not just using, but losing, approximately 500 mg a day. Various health organizations publish slightly different minimal, recommended, and optimum amounts for differing age groups that can be used as a general guide but your personal health care professional should always be consulted. The recommendations for the daily intake for calcium for children under ten range from 600 mg to 1200mg. At the pubescent and adolescent age this increases from 1200 to 1600mg of calcium per day. The average calcium recommended for most adults ranges from 1000 to 1300mg daily until the age of fifty where it ranges from 1200 to 1600mg. This is a large range of variance for calcium and a little surprising that these health organizations are not a little closer in their recommendations, but one might have to consider their origins, geographical areas, etc. These levels of daily calcium intake are considered average and many other factors, such as diet, smoking, level of physical activity, and medical conditions, should be taken into consideration and consultation with a medical professional is advised.
Though you might get five doctors to agree that you should take calcium, getting them to agree on the same amount could be the difficult part. Because calcium is used, in the most part, in large quantities by the body there appears to be a fairly decent ?margin of error? and this can easily be checked by a urine sample. The parathyroid gland is the primary regulator of calcium and from the reports available it appears that having a little too much calcium is far from risky but a calcium deficiency can lead to a host of problems. Excessive calcium consumption can cause problems with the heart, kidneys, and pancreas but this usually occurs with unknown, pre-existing conditions. One of the most frequently reported origins of excessive calcium is over use of milk and antacids. If the body has extra calcium (unabsorbed) it may use it to bind fatty acids that may otherwise promote colon cancer.
Often myths and misnomers become a factor in decisions on whether or not to take calcium supplements. Many people fear, and link kidney stones, to calcium supplements when in most cases it should exactly the opposite. In most individuals calcium supplements will actually reduce kidney stone risk. Calcium accomplishes this by reducing the body?s absorption of elements known to create kidney stones. The most common of these are called oxalates and are found in foods such as spinach, strawberries, celery, beets, pecans, and peanuts. But by all means do not avoid these foods, their interaction with calcium is a little more complex and we will approach and attempt to explain the calcium?s interaction with other foods and supplements.
Another popular misnomer concerning calcium supplements and other supplements is that they may cause constipation. This is a very old myth that is believed started back in the late 1800s. Fortunately there is no research or clinical data to support this but the thoughts at that time was that calcium hardened your bones and everything in the large intestine.
As mentioned prior, when most of us think of calcium we think about bones and teeth, these dense, calcified, nearly rock hard body frames that take forever to breakdown. So it is not unusual or unjustified to think the same about the absorption of a calcium supplement in our digestive systems. For whatever reason, it seems more questions about absorption originate with the topic of calcium. As a general rule, approved supplements, regardless of their compounds or makeup, including calcium, must meet certain absorption standards. The preferred recommendation for most supplements, calcium again included, (please read all labels) is to be taken with food. The reasoning for this is to slow the supplement down as it travels through the digestive tract to allow total absorption. Calcium, like most supplements, is not absorbed in the stomach, only broken down there. The small intestine is where the majority of calcium is absorbed. Often it is also thought that eating or drinking something acidic such as orange juice or vinegar will assist in breaking down the calcium supplement to achieve better absorption. But this is incorrect because the acid in our stomach is strong enough to break down just about anything and the small intestine where the real absorption occurs has a neutral PH.
Many calcium supplements include vitamin D, and for a very good reason. Calcium and vitamin D are synergistic. There is nothing more important for the body?s absorption of calcium than vitamin D. It?s critical. It?s that important. Without vitamin D, calcium in our bodies through absorption would be nearly non-existent. Now, going back to those health organizations that can?t agree on how much of a certain vitamin or mineral should be consumed, they agree we need vitamin D. How much, again is debated. For young children they recommend, an average, of 250 International Units (IU) if they are breastfed exclusively. Or, if they are not consuming 20oz of vitamin D fortified milk or the equivalent in an infant formula. For adults, the vitamin D recommendation ranges from 400 to 1000 IU daily, and this of course depends on diet, levels of physical activity, and sunlight exposure. Much like calcium, vitamin D has another large margin of error. A very heavy and prolonged dose could cause adverse effects but recent evidence links low levels of vitamin D to an increased incidence of type 1 diabetes, and cancers of the colon, breast, ovaries, prostate, the esophagus, and lymphatic system. If you prefer not take the combination of calcium and vitamin D, then just be sure to take healthy doses of both.
Some foods do contain a calcium binding compound called oxalates. Oxalates are a naturally occurring compound found in spinach, strawberries, and the others listed earlier. It is also found in dietary, high fiber cereals, such as wheat and oat bran. But this is not nearly as bad as some may imagine. The oxalates do not gather all the existing calcium in the digestive tract and bind it together so it cannot be absorbed. Oxalates inhibit, but they do not completely prohibit absorption. The oxalates in spinach leaves inhibits calcium absorption, but only the calcium contained in its own leaves, and does not completely prohibit calcium absorption. A 100% bran cereal may inhibit calcium absorption from the milk it is mixed with but these effects have been blown out of proportion. While these and a few others do indeed inhibit calcium absorption, for the most part they are small and insignificant.
Calcium does compete with magnesium for absorption but this can be easily rectified by alternating their intake. The other foods and the bad guys, smoking, sodium, caffeine, some high protein diets, and fast foods, can cause rapid use or high urinary excretion of calcium. Those included in this group may want to consider increasing their intake of calcium to the higher levels of the recommended dosage.
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14
October
2007
Q) Should I take a multi-vitamin daily?
A) Absolutely, unless you have a medical condition. Even then you can tailor your multi-vitamin intake with other supplements. We receive many of the required vitamins and minerals through our diet but this is usually not enough. Most of the multi-vitamin supplements today are safe from toxicity levels regardless of your current diet. If in doubt don’t hesitate to visit your doctor or qualified medical professional.
Q) Why should I take a multivitamin everyday?
A) If you eat a perfectly balanced diet, are in excellent health, live in a low pollution environment, are affected very little by stress, and exercise regularly and vigorously then you probably don’t need to take a multi-vitamin everyday. Unfortunately most of us don’t meet this criteria and as a matter of fact I doubt most of us can get anywhere near a balanced diet alone. Our bodies can use up most of the vitamins we do get through our diet just keeping our vital functions working properly before we add on the additional stressors listed.
Q) When I go to the store I’m overwhelmed.
A) It is estimated that 85 million Americans now take multi-vitamins or supplements on a regular basis and there are many companies selling these supplements and trying to appeal to this market. Some companies attempt to create, or jump on the latest, new and improved, trend or attempt to take advantage of the confusion. But, there are many good multi-vitamin and supplement products by reputable companies, name brand and generic, available. Many of these supplemental products either cater, or are manufactured, with a particular part of this market in mind. Gender, age, lifestyle, medical conditions and so forth. Talk to your doctor or qualified medical professional if in doubt. Read the labels and choose carefully.
Q) How much of what do I need?
A) This question has a number of variables you need to consider before choosing a multi-vitamin or any supplement. Your age, gender, diet, activity level, lifestyle, environmental factors, and any medical conditions you may have. This also includes your parents and grandparents since many medical conditions are now appearing to follow or show hereditary patterns. Most doctors will probably recommend and anti-oxidant and multi-vitamin for both men and women as a basic foundation for nutritional insurance. The overall risk of side effects from vitamins or supplements is extremely small, but you should definitely avoid massive doses and “mega dosin”. If you decide that certain factors in your life or lifestyle may require an increase in certain vitamins or other supplements see your doctor or qualified medical professional, or at least start small and sensible.
Q) What are vitamins?
A) In a nutshell, vitamins are micro nutrients and chemicals our bodies carry and convert to control the thousands of biological chemical reactions needed to keep our bodies working properly. Vitamins are crucial for the growth and maintenance, and they act as both enzymes and coenzymes so nutrients like amino acids and glucose can be utilized for muscle growth and energy.
Q) What is RDA?
A) RDA stands for Recommended Daily Allowance. During the 1800s scientists began to attempt to identify and discover cures for vitamin deficiency diseases such as Beri-beri, Scurvy, and Pallegra. This evolved into government scientists, during the 1930s to establish “minimum daily requirements” in an effort to prevent these deficiency diseases. This also evolved into RDA. However, as studies continue, these RDA standards may soon become obsolete or evolve into “optimum health” allowances or recommendations for vitamins and supplements since higher vitamin levels appear to increase life length and increase life quality.
Q) What is absorption?
A) With the exception of Vitamin D, our bodies cannot produce vitamins so we must consume them as part of our diet. Vitamins are usually absorbed in the small intestine. Vitamins are absorbed differently though, based on their particular solubility. Divided into two basic groups, the Vitamins Bs and C are water soluble while Vitamins A, D, E, and K are fat soluble. Some vitamins bind with other compounds to be absorbed this is why most vitamins and supplements are recommended to be taken with food or water. Some foods, medications, and even other vitamins and minerals can compete for absorption, or even block absorption of other vitamins and minerals as they move through the small intestine. This competition, or blocking action, is usually termed “Inhibitors”. On the other side of the coin there are certain vitamin “Enhancers” or “Helpers” that either assist in absorption or are necessary for it.
Q) If I take a multi-vitamin or supplements can I cut down on my food intake?
A) You definitely should not. A balanced diet is still important and is the best way to get the vitamins and minerals our bodies need. If you are looking to lose body fat then trimming unnecessary calories and an increase in exercise is best.
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14
October
2007
Choline for a while was known as Vitamin Bp and is currently recognized as an essential and necessary component for cells in the body. Isolated from egg yolks back in the mid 1800s and then titled lecithin this component was confirmed to be a vitamin in nature during the 1940s. In what can best be described as a technicality Choline, or Vitamin Bp, has failed to meet all the criteria to be recognized as a true vitamin. Due to the fact that Vitamin Bp has no known coenzyme function it can only be rated as a cousin of the Vitamin B family. There is no set Recommended Daily Allowance set for Choline, though essential, but there should be.
Choline, or Vitamin Bp, has proven beneficial properties and is one of the few substances that heads straight to the brain to produces a chemical that assists memory. Choline, or Vitamin Bp, compounds are in high demand for prenatal and new born children, so high that demand often exceeds the supply and the capacity for the body to synthesize it. Research on Vitamin Bp is recognizing the Choline advantage of improved brain function during the growth and development years of infants and children. Supplementation of Vitamin Bp appears to alleviate symptoms of Parkinsons and Huntingtons Disease and is reputed to help learning abilities. It is also beginning to become apparent that many neurological and brain problems may be linked to a Choline deficiency.
Vitamin Bp, like other B Vitamins appears to have a regulating, or calming effect when it comes to neurotransmissions and assists the liver in removing toxins from the body. Choline is showing positive effects treating Hepatitus A and B, not curing, but relieving symptoms with fewer relapses. AL 72, a Choline containing compound may prove to inhibit HIV replication but the results are still out. Choline is water soluble but easily destroyed by heat and food processing, egg yolks are the most common food containing Choline. Most multi-vitamins and B complex supplements contain Vitamin Bp but many believe this essential component should be upgraded to Vitamin status and better recognized for its benefits.
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14
October
2007
Vitamin who? Are you sure your not talking about a cereal? These are actual replies from questions when asked about Vitamin K. Its no wonder this highly beneficial but often overlooked vitamin has been often referred to as the forgotten vitamin. With that in mind its no surprise that Vitamin K is lacking in most diets today. Though primarily known for its important role in blood clotting Vitamin K offers many more benefits that have just begun to surface. Dark leafy greens like spinach and collard greens supply the largest doses of Vitamin K but they do have their drawbacks since they may contain enough Vitamin K to satisfy the RDA recommendation they do not come close to supplying enough for optimal health. Vitamin K is usually measured in micrograms (mcg) instead of milligrams (mg) with 80 to 100 mcg being considered enough to satisfy the RDA. However, with optimum health benefits being the goal the RDA values are considered much to low with 1 to 5 mg daily being recommended for optimum health. That is a lot of spinach.
There are three basic types of Vitamin K. Phylloquinone is known as Vitamin K1 and is found naturally in the plants we consume. Vitamin K2 is called Menaquinone and is produced by the beneficial bacteria in the gastrointestinal system. Vitamin K3 is a manmade synthetic called Menadione and not recommended since toxicity has been reported in infants given K3 by injection. Vitamin K1 (Pyhilloquinone) is available in supplement form but not always present in the multi-vitamins on the market so check the label and check the amount offered, chances are it will be in the low MCG area. From natural sources Vitamin K is poorly absorbed and is fat soluble needing the fat, good or neutral, to bind with for absorption. In supplement or pill form Vitamin K is reported to have a much higher absorption rate but still needs the fat and should be ingested with a meal or food.
Besides the role in blood clotting, Vitamin K helps prevent the arteries from hardening which is the most common factor in coronary heart disease and heart failure. Known as atherosclerotic calcification, an abundance of evidence supports Vitamin Ks involvement in preventing calcium from entering the artery linings and a host of other tissues that may become damaged. Vitamin K is involved in synthesizing Matrix Gla-protein (MGP) which turns out to be a very strong inhibitor of the calcification of the arteries and joint cartilage. Higher levels of Vitamin K, by far higher than what the RDA suggests, are necessary for the proper amount of MGP to become fabricated in order to be effective against arterial and cartilage calcification. Plenty of calcium is vital for strong bones and teeth but is not wanted wandering around into artery walls and the cartilage of the joints. Proper amounts of Vitamin K, changed into MGP in a biological way, will prevent just that.
Though it sounds as if Vitamin K defeats calcium, this is not exactly the case. While preventing calcification in the arteries and joints Vitamin K actually is one of the most important vitamins for actually improving bone density. While working with calcium, Vitamin K could actually be considered the adhesive, or nuts and bolts, that adheres the calcium into bone. Okay, call it a control issue that Vitamin K has over calcium, its beneficial, stay out of the artery walls and joints, and get into the bone and make yourself useful. In comparative tests between some prescription osteoporosis drugs and Vitamin K no difference in an increase of bone fractures occurred. The results indicated that the Vitamin K group incurred the same results of those on popular prescription drugs designed towards bone density and osteoporosis sufferers. The price of Vitamin K in comparison to the prescription drugs equaled pennies per dose while the prescribed medication could not come close to matching.
Other anti-oxidant properties of Vitamin K have demonstrated to being effective in the prevention and treatment of lung cancer. Though not enough evidence has been gathered to satisfy certain organizations, many doctors agree that Vitamin K slows lung cancer growth and has been effective in treating leukemia. Other studies show Vitamin K effective in treating liver cancer. All but a few apparently showed at least a partial improvement and positive results with several patients stabilized, many with improved liver function, and others where the abnormal thrombosis normalized.
Vitamin K supplementation is also used for treating Alzheimers disease and it is heavily speculated that Vitamin K deficiency may actually contribute to the disease. The levels of toxicity for Vitamin K1 (Phylloquinone) have reached 500 times of the RDA without toxic effects. The synthetic Vitamin K3 (Menadione) has shown toxic effects in infants as mentioned before and is not recommended. With half of the newborns showing indications of low Vitamin K despite the mothers meeting the RDA levels should also be taken into consideration when considering supplementing, but any expectant mother should discuss this and any supplementation with their doctor or other qualified health professional.
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14
October
2007
Though well known and recognized, Vitamin D could easily be considered one of the most overlooked and ?taken for granted? of the basic vitamin group. Reports vary in their findings but it is claimed that one out of every seven, to one out of every eleven, adults are Vitamin D deficient. In related studies, claims of over 40% of the people hospitalized were found to be deficient in Vitamin D, and, nearly 40% of the people were diagnosed with a Vitamin D deficiency despite claims that they were consuming the recommended dose. Why are these are scary numbers for such a common, well known, vitamin?
Drink your milk then go outside and play. In an effort to eradicate the children?s bone disease known as Rickets during the 1930s milk was fortified with 400 International Units (IU) of Vitamin D per quart. Unfortunately, one cup of Vitamin D fortified milk offers only ?th of the minimum daily recommended amount, of 200 IU, for the average adult. For years milk has been considered to be a good source of Vitamin D, which it is, and since it is the most recognized dairy product many people have tended to believe that all dairy products are a good source of Vitamin D. This misnomer has slowly worked its way into the thinking of the well minded, but, unless specifically advertised, many other dairy products such as cheese, ice cream, and yogurts are not fortified with Vitamin D, with the exception of egg yolks.
The minimum daily requirement of 200 IU of Vitamin D has also been challenged. While 200 IU is considered enough to stave off Rickets by 1930s standards, contemporary research considers 200 IU woefully inadequate. By contemporary standards, 400 IU of Vitamin D, either in food or supplement form, with daily dose of sunshine is considered a safe baseline for the average adult. This Vitamin D recommendation changes for those who live in Northern climates during the winter months, or for those who receive little ultraviolet UV, or sunshine, exposure. Without the benefits of UV exposure the baseline for Vitamin D rises to 600 IU daily. Vitamin D deficiency among the elderly is also common and a concern for prevention of osteomalacea and osteoporosis since Vitamin D is essential for calcium absorption. Recommendations for the elderly can jump to 1,000 IU daily to preserve bone density but at this point it is highly recommended to consult a qualified medical professional to avoid Vitamin D toxicity.
With exposure to sunlight or UV rays a form of cholesterol is triggered or formed at the lower skin levels and synthesized into Vitamin D. As a general rule, the darker the skin pigment the longer UV exposure is necessary to acquire or manufacture the same amount of Vitamin D. Apparently a stop mechanism is also present, turning off Vitamin D production, from UV rays since those with high exposure do not experience Vitamin D toxicity. However, this is not true when taking Vitamin D supplements so avoid over or mega-dosing and consult a qualified medical professional if considering any large jumps in Vitamin D consumption. Most Calcium supplements contain Vitamin D already so be aware of how much you may be taking.
Being a fat soluble vitamin it is recommended that any Vitamin D supplement should be taken with a meal, or at least a snack, of good or neutral fat value. The primary function of Vitamin D is considered to be the absorption, or transport, of Calcium into the bloodstream through the walls of the small intestine. Without Vitamin D less than 20% of the available Calcium would be absorbed. If the body experiences a shortage in Calcium, Vitamin D also transports Calcium from the bones and into the bloodstream. Vitamin D plays a part in providing adequate levels of insulin and can be found in the Pancreas to the point that some studies suggest supplementation may increase insulin production offsetting some forms of Diabetes. Vitamin D has also been found to positively affect blood cell formation when Vitamin D receptors are found in both cancerous and normal blood cells thus reducing negative proliferation. Though not considered a cure, it has been noted that many men with prostrate cancer also demonstrate a Vitamin D deficiency, as well as many studies pointing towards Vitamin D as a cancer preventative. Vitamin D also plays a role in the proper phosphorus balance, healthy nerves, aluminum absorption, maintaining the heart muscle, and regulating proper blood pressure. ?
The liver plays an active role in the conversion of Vitamin D into its hormone form. Alcohol abuse or natural occurring liver problems may contribute to a Vitamin D deficiency since they can produce it but not necessarily activate it into the hormone form. Strict vegetarians are also at risk unless they make up for it by UV exposure. Often those experiencing seasonal depression are lacking in Vitamin D and can reverse the effects by visiting a tanning booth or changing household light bulbs with those that emit UV rays.
Cod Liver Oil is considered an excellent source of Vitamin D as well as most ocean or oily fish. Mothers who breastfeed should also be aware that there is little Vitamin D in breast milk and this risk increases with minimal UV exposure to the infant and the mother.
People affected by hyperparathyroidism, sarcoidosis, a sensitivity or hypersensitivity to Vitamin D, though usually Vitamin D deficient, should not supplement Vitamin D unless directed by a qualified health professional. A 400 to 800 IU, also depending on how much sunlight or UV exposure, should be plenty for the average healthy adult.
Those participating in highly active, extreme sports or bodybuilding may consider an above average increase but should exercise caution. Between UV exposure, and the increased use of Calcium, with Vitamin D added supplements, this should usually be enough to satisfy the bodies need under extreme conditions without having to supplement Vitamin D alone.
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14
October
2007
Vitamin C is probably the most well known and researched vitamin used by our bodies. The effects Vitamin C has on our bodies, and its interactions, simple to complex, with other vitamins and minerals continues to be researched and upgraded. Though unknown at that time, as far back as the late 1500?s, observations of high citrus fruits, loaded with Vitamin C, appeared to reduce the effects of scurvy in sailors. But it wasn?t until the early 1800?s that the British Navy mandated the inclusion of Vitamin C laden limes into the sailors diet. Limes, while high in Vitamin C, also lasted well on long sea voyages thus earning British sailors the nickname ?limeys?. It wasn?t until 1932 when Vitamin C, named then as ascorbic acid, was identified as the major proponent for preventing scurvy. The Hungarian scientist who actually isolated and identified Vitamin C had no idea of what real impact his ?ascorbic acid? had on the human body and the vital part it plays.
Since the realization of the benefits of Vitamin C came to light the recommended amount the body requires has steadily increased. Maintaining a healthy balance of Vitamin C depends on our lifestyles, physical activity level, and general mental and physical health. Very little Vitamin C is actually stored in the body, most aggregates in the liver, the eyes, and the adrenal glands. If the human body does not produce Vitamin C, and very little is stored in tissue, or in reserve, and we burn it up at an incredible rate, where and how do we get it. Research points us towards the digestive system for the availability for Vitamin C. Excess or unused Vitamin C is easily expelled from our system if not needed, but when demand or use calls for Vitamin C then its best to have it available. The primary key to maintaining a healthy balance of Vitamin C appears to have a steady flow available through the digestive system. The amount required would again depend on an individual?s lifestyle, activity level, and general health.
Originally, it was believed that a larger amount of Vitamin C was stored, or held in reserve in the body, and measured through urinalysis. This accounts for the very low recommendations originally believed necessary. Though still used, and the easiest way to measure Vitamin C in the body, research now cites numerous dietary, physical, and biological reasons, for high Vitamin C reading in the urine thus necessitating a higher daily recommendation. Unfortunately, Vitamin C is considered the least stable of all vitamins and begins to break down upon exposure to air, light, and alkali.
From skin to cartilage, from stimulating the immune system for fighting the common cold to being essential for the absorption of iron, Vitamin C plays a vital role of our day to day health. A readily available source of Vitamin C helps protect the skin from signs of aging by providing building blocks for the protein collagen and elastin that make up 75% of the skin. Vitamin C works in conjunction with Glycosaminoglycan to form Hyaluronic Acid which is a component of cartilage and connecting tissue that is known to cushion and lubricate. For external use in creams or skin care products Vitamin C allows deeper penetration than those without it, accelerating healing in many cases. Vitamin C is also one of the primary stimulants boosting the immune system to fight off the unwanted bacteria and viruses, including blocking the production of histamines, easing the irritation of allergies.
Another attribute of Vitamin C is its anti-oxidant values by assisting in the control of the conversion of cholesterol to bile acids, in turn lowering blood cholesterol. Vitamin C protects the formulation of lipids (good fat) in their molecular structure and assists prostaglandins that keep blood cells from sticking together or aggregating. These are but a few of the benefits that Vitamin C in a natural sense. Some man made toxins are also affected in positive ways by Vitamin C. Chlorine is widely used to sanitize drinking water, chlorine is known to bind with other substances resulting in carcinogens. Chloramine is replacing chlorine but show similar possibilities but this is where Vitamin C comes in, apparently it neutralizes the chloramines or blocks the binding affect. Basically, Vitamin C works the same way for nitrates, a popular preservative and known carcinogen that can convert nitrates to nitrites in the body. This is minimized by Vitamin C. A recent study also showed that taking Vitamin C could lower blood pressure, even with smokers participating, but, this study only lasted a month and long term treatment is still in question.
Even with all the benefits of Vitamin C and the fact that we expel what we don?t use is not a reason to increase your intake by huge amounts. Talk to a medical professional first and access your health, activity levels, lifestyle, and diet. If you do increase your Vitamin C intake do it in small, even doses. Some of the first toxicity symptoms include skin rashes and kidney stones. If either occurs cut back, but not drastically, on the Vitamin C intake and see your medical professional. A urinalysis to measure the oxalates can monitor most deficiencies or toxicities. Other potential problems to watch for when taking Vitamin C is not to take it directly with aspirin, this can be hard on the stomach and digestive system tissues or linings. Aspirin often helps to deplete the body of Vitamin C through excretion. Also, erosion of the teeth has been noted with chewable Vitamin C tablets. It is not recommended to brush the teeth for thirty minutes after taking a chewable Vitamin C tablet. Individuals who take the anti-coagulant warfarin should check with their medical professional before increasing or supplementing their diet with Vitamin C since it may reverse the desired effects.
With the low carbohydrate diet becoming very popular, studies are now showing an increase of that age old disease scurvy. Fruits and high carbohydrate potatoes, both rich in Vitamin C, are being avoided while participating in a low carbohydrate diet. It appears the worst offenders in lacking Vitamin C are men between the ages of 25 to 45 years old. Around 20 % of the remaining groups, including teenagers 13 to 18 are also lacking in Vitamin C. For those participating in a low carbohydrate diet supplementing Vitamin C and fiber might be considered. Should general fatigue, bleeding from the gums and bloodshot eyes start to appear, these are the first signs of scurvy.
The daily recommended allowance for Vitamin C is 75mg for women and 90mg for men. This is a recent recommendation Vitamin C increase of 50% for men and 25% for women. Those individuals that smoke are urged to increase the their daily intake to110 mg of Vitamin C since as an antioxidant it may counter the damage to cells that smoking causes. The suggested limit of Vitamin C for the average individual is 2,000 mg daily before toxicity begins. These numbers obviously a present broad range for the daily intake of Vitamin C so various environmental considerations need to be observed. Carbon monoxide from cigarette smoking or a smoggy environment can inhibit Vitamin C absorption as well as popular antihistamines and antacids. Physical or mental stressors and adrenalin will use up Vitamin C quickly along with many prescribed medications. Many of these factors need to be considered if you decide to increase your daily level of Vitamin C.
Posted: Uncategorized
14
October
2007
Vitamin B12 (Cyanocobalamin) has got some major clout in the human body. Not just any old vitamin gets special glands in the stomach and specific receptors in the Ileum just to absorb Vitamin B12. And the Intrinsic Factor is not a Sci-Fi movie. But to get proper absorption of Vitamin B12 all three factors play an important part. It starts in the stomach where the acids begin to break down and separate the Vitamin B12 from the other proteins. Special stomach glands produce the Intrinsic Factor that must be present and bind to the Vitamin B12 in order for it to be absorbed. From the stomach, the combination of Vitamin B12/Intrinsic Factor travels to the far end of the small intestine called the Ileum where special receptors absorb the combination. From there the Vitamin B12 and Intrinsic Factor combination is transported to the liver and stored. Interrupting any one of these functions may place a person at an increased risk of developing a Vitamin B12 deficiency. And a Vitamin B12 deficiency is one that sneaks up on you without defined symptoms.
Vitamin B12 is important for metabolizing carbohydrate, fat, and proteins, it is a coenzyme for creating DNA material, and it promotes growth and cell development of nerve, skin, hair, and blood cells. Increased consumption of Vitamin B12 is used in treating Alzheimer?s disease, may help in treating nervous disorders, can improve the immune system, and has promoted an increase in energy and memory. Vitamin B12 is not found in the plants we consume but meat, fish, eggs, and diary products are a good source.
Vitamin B12 deficiency can contribute to a wide variety of serious problems. The most common sign of Vitamin B12 deficiency is anemia, the slow down of red blood cell production from bone marrow. High blood levels of homocysteine, which is associated with heart attacks and strokes, may also be created by a Vitamin B12 deficiency. Both anemia and the elevated levels of homocysteine can be treated and corrected. The scary condition from a Vitamin B12 deficiency is the irreversible and permanent neurological damage that may occur. This includes memory loss, diminished mental capacity, and cognitive difficulties.
Lack of Vitamin B12 absorption can be caused by many reasons. Age and the over use of antacids is common, surgeries on the stomach can inhibit the production of Intrinsic Factors, or surgery in the small bowels at the Ileum may interfere with the special receptors needed for absorption. Pancreatic problems, alcohol and tobacco, and some autoimmune diseases block or hinder either absorption or the production of the Intrinsic Factor. In the cases of surgeries or pernicious anemia most patients will have regular Vitamin B12 injections to supplement from the lack of being able to absorb naturally.
Since Vitamin B12 is found in the meat food group only, vegetarians are highly recommended to supplement Vitamin B12. For most healthy adults Vitamin B12 is usually available from a good diet with a daily multivitamin for insurance. With toxicity levels being very high for Vitamin B12 getting a little extra is not going to hurt anything but large doses have not proved to be beneficial unless recommended by a medical professional for a particular reason.
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14
October
2007
Vitamin B9, also known as Folic Acid was first discovered in 1938 as a necessary nutrient for raising chicks. It did not take long to realize that all animals, including humans, required Vitamin B9. During the 1940s Folic Acid was found effective in treating pregnancy related anemia and an intestinal mal-absorption condition known as Tropical Sprue.
Though often overlooked for optimum nutrition, Vitamin B9, when combined with Vitamin B12, is very important for the growth and reproduction of all body cells and serves as a coenzyme for the creation of DNA. Like the other B Vitamins, Folic Acid helps to metabolize proteins for energy production and assists in proper nervous system function by helping in the synthesis of certain nerve transmitters. Vitamin B9 is also essential for producing antibodies, and skin and hair health. It is claimed that Folic Acid may prevent the premature graying of hair.
Folic Acid is yellow colored and crystalline in substance, it is a water soluble vitamin but can be quickly destroyed by heat, sunlight, and food processing. Though absorbed through the entire small intestine there is also a small site at the jejunum designed with special receptors strictly for Vitamin B9 absorption. The liver is the primary holding site for Folic Acid and it is metered out from there.
Since Vitamin B9 is readily available in most green or leafy vegetables, those regularly eating a healthy diet will probably not suffer from a deficiency or require a supplement more than a daily multi-vitamin. However, for those using oral contraceptives, or anyone who has undergone removal or surgery of the gastrointestinal tract an increase in Vitamin B9 through diet or supplements may be advised. Pregnant or women planning to become pregnant may, after checking with their doctor or other qualified health professional, decide to increase Folic Acid intake ensuring proper nervous system development within the fetus. The same goes with lactating women after checking with a doctor. Increase the Vitamin B9, either by diet or supplement, while breastfeeding to continue the availability for proper nervous system development for the growing child. For men and women the daily recommended intake of Folic Acid is 400 mg daily. This jumps to 600 mg for pregnant women, and 500 mg daily while breastfeeding.
Though Vitamin B9 deficiency is considered rare absorption may be hindered by the use of medications containing sulfur. Symptoms of Vitamin B9 deficiency may be indicated by skin disorders, hair loss, fatigue or mental depression. Many reproductive disorders may result form Folic Acid deficiency such as loss of libido in men, difficult labor, spontaneous abortion, and high infant mortality rate in women. As we age Folic Acid may also help prevent dementia and maintain cognitive health. Mega dosing of Vitamin B9 is not recommended since there is no benefit, though actual overdosing is considered difficult but the first signs usually are being nausea, flatulence, loss of appetite, and distension of the abdomen.
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14
October
2007
Vitamin B6, like all the B Vitamins are involved in many important functions within the body. Vitamin B6 is primarily involved as a coenzyme where it combines or works with other enzymes to create many necessary chemical reactions. On a daily basis Vitamin B6 could be considered one of the most active chemicals in our system. Vitamin B6 is directly involved in manufacturing Amino Acids which are required for building protein. Vitamin B6 assists in the production of various brain neurotransmitters, which can best be described as chemical messengers within the brain, and assists the immune system to function properly. The synthesis of red blood cells and the release of stored energy both require chemical reactions prompted by the presence of Vitamin B6. There is also a leveling out of hormonal spikes provided by Vitamin B6 which has made it effective for the treatment of acne and may provide relief for PMS by assisting the liver to rid the body of excess estrogen. Usually taken in supplemental form as a B Vitamin complex the combination of Vitamin B12 and B6 may aid the body to process homocysteine, which at elevated levels has shown to increases the risk of heart attacks and strokes. Vitamin B6 is also reported to minimize memory loss at the onset or early stages of Alzheimers disease.
While important for both men and women, Vitamin B6 appears to have many benefits effecting the hormone fluctuation in women. There is a leveling out effect of hormonal spikes provided by Vitamin B6 which has made it effective for the treatment of many symptoms associated with the menstrual cycle. From acne to PMS or Menopause Vitamin B6 has been shown to provide relief by assisting the liver to rid the body of excess estrogen. The female reproductive system also relies on Vitamin B6 for proper function and health to minimize female infertility.
Relatively, the chemical reactions provided by Vitamin B6 raises Progesterone levels and helps synthesize Serotonin, the neurotransmitter considered a mood enhancer. Another neurotransmitter believed to be synthesized by Vitamin B6 is Gamma-aminobutyric acid (GABA) which controls pain and dopamine. With these and other nervous system benefits it is reasonable to see why Vitamin B6 is used for treating depression, stress, and anxiety. With the addition of its anti-inflammatory and circulation improving properties Vitamin B6 is also used for treating carpel tunnel syndrome amongst a host of other physical ailments.
It may be surprising to learn that nearly one third of the population is Vitamin B6 deficient. Though not considered excessively Vitamin B6 deficient, indications claim some is age related while most is diet and lifestyle. Smokers, alcohol and oral contraceptive users, and poor diet make up the largest group at risk. Long term Vitamin B6 deficiency has been claimed for many nerve damaging diseases from mild dizziness to Tinnitus to Parkinsons disease. Though many foods are rich in Vitamin B6 the perfect diet may not always be available. The Recommended Daily Allowance (RDA) for Vitamin B6 is less than 2 mg a day but taking up to 200 mg daily is said to be well within the safe range. A daily regimen of 100 mg is usually recommended for many suffering certain ailments and directly benefiting from this higher amount. 50 mg is usually considered plenty for prevention and optimum health. Before increasing or supplementing Vitamin B6 it is recommended to visit your doctor or other qualified medical professional since each individual is different, and some prescription medications may interact with Vitamin B6.
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