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VITAMINS

Before discussing vitamins let's state some basic princples:

Principle 1: Everyone has different vitamin requirements: there is no valid, universal standard.

Principle 2: The diet of the past serves as only a partial guide to the diet of the future.

Principle 3: What people do right is often to compensate for what they do wrong.

Principle 4: People who take a lot of vitamin supplements are more interested in an optimal diet, not a "natural" diet of the past.

Principle 5: Vitamin and other nutritional supplements do "work."

Principle 6: Sometimes, one or two vitamins can make a very big difference in your health.

Principle 7: Many people are less interested in natural foods and more interested in self therapy.

Principle 8: Vitamin C is different from other vitamins: we probably need lots of it.

Principle 9: Vitamins are panaceas, and that's good.

Principle 10: It pays to keep an open mind about nutrients.

Principle 11: You get what you need out of a normal or balanced diet.

This is an assumption that has never been proved, and it's based on three faulty assumptions:

(1) It presumes a carefully selected diet contains all the nutrients you need. But the foods people eat today are substantially different from what they ate 100 years ago, and there's evidence that the nutritional value of food has declined over the years.

(2) It presumes that all people face the same stresses - the same boss, the same commute, the same pressures at home, and that everyone smokes the same number of cigarettes and drinks the same amount of alcohol! All of these stresses affect the way you eat and the way your body utilizes nutrients.

(3) If you ate this fantasy concept of a balanced diet, you still wouldn't known whether it meets your individual nutritional requirements unless you undergo expensive laboratory tests. That's because quantitative nutritional requirements vary from person to person. (See Vitamin Truth #1.) The best nutritional safeguard, with respect to vitamins and minerals, is to err a little on the side of excess.

Principle 12: The only thing vitamin supplements do is give you expensive urine.

Critics often dismiss vitamin supplements by saying that the body excretes excess vitamins as "expensive urine." It's a bizarre argument because a $50 restaurant meal also lead to expensive urine, but no one seems to be complaining about those things. The simple fact is your body doesn't use everything you eat. That's why going to the bathroom is a normal function.

Numerous studies have shown, however, that vitamin supplements do increase people's blood levels of those nutrients. So while some of the vitamins are probably being excreted, some of them are being put to use.

Here's some practical advice, though. If you take a lot of vitamins at one time, you will excrete more than you will when you divide up the dose a couple times over the course of a day.

Vitamin A

Sources: Fish-liver oils e.g. cod liver oil, liver, butter, egg yolk, cheese, herring, mackerel, carrots, dried apricots, kale, parsley, spinach, pumpkin, peas, cabbage, nettles.

Needed For: Important for the immune system and healthy eyes

Deficiency Causes: Poor night vision, dry eyes, dry flaky skin, reduced resistance to diseases therefore frequent colds and infections (particularly skin infections) and fatigue. It is also a leading cause of blindness in developing countries.

Recommended Daily Intake: Is 5,000 IU for men and 4,000 IU for women.

Cautions: Not to be taken if pregnant or planning pregnancy. Very high doses of Vitamin A (above 9,000 mg/30,000 i.u.) can cause toxicity. Signs of toxicity are dry, scaly skin, fatigue, bone and joint pains and headache. These require immediate medical attention. Discontinuation normally brings relief without further treatment.

Best way to take: With food at breakfast and at lunch/evening meal for split doses.

Vitamin B1 (Thiamine)

Sources: Found in fortified breads, cereals, pasta, whole grains (especially wheat germ), lean meats, fish, dried beans, peas, and soybeans. Dairy products and milk, fruits, and vegetables are not very high in thiamine, but when consumed in large amounts they become a significant source.

Needed For: It is needed for the absorption and metabolism of food and the nervous system.

Deficiency Causes: Fatigue and emotional problems (e.g, irritability, depression, anxiety, loss of concentration), headaches, skin problems, anaemia.In extreme it can cause Beri Beri (wasting of tissues, paralysis and heart failure)and Wernicke-Korsakoff syndrome, a potentially fatal brain disease.

Recommended Daily Intake: 1.4mg and do not exceed 100mg

Cautions: Not to be taken by people with kidney disease or children under 12 years. Toxicity is very rare but has occurred occasionally in people receiving repeated injections of B1.

Best way to take: In a B-complex as it works together with other B vitamins, in a yeast free form, with breakfast. Very ill or alcohol dependent people may be given B1 by injection for maximum absorption.

Vitamin B2 (Riboflavin)

Sources: Yeast extract, brewer’s yeast, liver, soya beans, wheatgerm, eggs, yoghurt, almonds, mushrooms, millet, kelp, broad beans, sesame seeds, mun beans

Needed For: It is needed for the metabolism of nutrients. Used in keeping skin healthy and in the production of red blood cells.

Deficiency Causes: Sores at the corner of the mouth and can cause children’s growth to be checked. Other deficiency symptoms are eye and skin problems, tiredness and depression.

Recommended Daily Intake: 1.4mg and should not exceed: 200mg

Cautions: Should not be taken at same time as antibiotics (erythromycin and tetracycline) or methotrexate (an anti-cancer drug) as it interferes with their absorption. Not suitable for people with kidney disease or children under 12. May cause urine to turn bright yellow. To overcome this increase daily fluid intake. Diuretics can increase the need for B2.

Best way to take: With breakfast. Yeast-free form is best for those sensitive to yeast infections.

Vitamin B3 (Niacin)

Sources: Found in dairy products, poultry, fish, lean meats, nuts, and eggs. Legumes and enriched breads and cereals also supply some niacin.

Needed For: It works in conjunction with Vitamin B1 and B2 to metabolise carbohydrates.

Deficiency Causes: Deficiency in developing countries can cause Pellagra - the symptoms include skin problems, diarrhea and mental confusion.

Recommended Daily Intake: 18mg and should not normally exceed:150mg

Cautions: Take under supervision if pregnant or breastfeeding. Do not take if suffering from kidney disease or if a child under 12. Intakes of 150 mg and above can lead to facial flushing which is harmless but annoying. Intakes over 3,000 mg can cause liver problems.

Best way to take: Usually found in supplements in the form of nicotinamide. Take a yeast-free form with breakfast.

Vitamin B5 (Pantothenic acid)

Sources: F ound in eggs, fish, milk and milk products, whole-grain cereals, legumes, yeast, broccoli and other vegetables in the cabbage family, white and sweet potatoes, lean beef, and other foods.

Needed For: Used in energy production, helps nerves function and activates the adrenal glands. It is believed that it helps lower cholestrol levels.

Deficiency Causes: Fatigue, weakness,headache, muscle cramps, poor coordination, numbness and tingling,depression, nausea, vomiting and abdominal cramps.

Recommended Daily Intake: 6mg and should not exceed: 500mg

Cautions: None known at recommended usage. Not suitable for children under 12.

Best way to take: Usually found in supplements in the form of calcium pantothenate or magnesium pantothenate which provides bothmagnesium and B5, both of which help combatstress. Take yeast-free form with breakfast.

Vitamin B6

Sources: Whole grains (breakfast cereals - especially muesli and bran flakes, brown rice, brown bread, porridge oats, etc.), wheatgerm and brewer's yeast, nuts and seeds, lentils, potatoes, baked beans, soya beans, bananas, white fish and meat. Considerable losses of B6 can occur during cooking.

Needed For: Used in the processing of amino acids to build up proteins and in the normal function of nerve cells.

Deficiency Causes: Deficiency may cause mental confusion and immunity problems.

Recommended Daily Intake : For men age 14 to 50 years is 1.3 mg. For men 51 years of age or older, the recommended daily intake is 1.7 mg. For nonpregnant women age 19 to 50 is 1.3 mg . For women 51 years of age or older, the recommended daily intake is 1.5 mg. For pregnant women, the recommendation is 1.9 mg, and 2 mg for breast-feeding women.

Cautions: Not to be taken by children under 12. If pregnant, it is best to get professional advice on dosage. High doses of B6 (100 mg and above) can cause side effects including numbness and tingling in the fingers and toes. Discontinuation brings relief.

Best way to take: With food at breakfast and at lunch/evening meal for split doses; as a time release-tablet; as part of a B-complex supplement (because B2 andmagnesium are required for absorption of B6); in a yeast-free form for those sensitive to yeast or prone to abdominal bloating; with plenty of water to aid absorption and prevent urine discolouration.

Vitamin B8 (Biotin)

Sources: Whole grains (wholemeal bread, brown rice, bran cereals), egg yolk, nuts and beans, peas, cauliflower, liver, kidneys, fish.

Needed For: Needed for healthy skin, hair, nerves and bone marrow. Also helps metabolise carbohydrate and protein to provide energy. Biotin is absorbed from food and also produced by bacteria in the intestines.

Deficiency Causes: Weakness, fatigue, skin irritation, cradle cap in babies,hair loss, poor appetite,depression. Long term antibiotic use can cause biotin deficiency as can overconsumption of raw egg white.

Recommended Daily Intake: 150µg

Cautions: No contraindications but keep to recommended dosage

Best way to take: Take with food at breakfast and lunch/dinner for split dose

Vitamin B12

Sources: Liver, fish, meat, free-range eggs, cheese, yoghurt, milk.

Needed For: B12 contributes towards healthy nervous and cardiovascular systems, the formation of red blood cells and bone marrow, production of genetic material and metabolism of fats, proteins and carbohydrates.

Deficiency Causes: Exhaustion,anemia, pallor, pins and needles in hands and feet, irritability anddepression, shortness of breath on exertion.

Recommended Daily Intake: Is 2.4 ug for men and nonpregnant women. For pregnant women, the recommendation is 2.6 ug. The recommended daily intake of vitamin B₁₂ for breast-feeding women is 2.8 ug.

Cautions: B12 in the form of hydroxycobalamin is preferable to cyanocobalamin, which can aggravate certain eye conditions. Check the labels. Toxicity is very rare.

Best way to take: Often given by injection for best absorption. Drops (taken with water or under the tongue) may be better absorbed than tablets. Take at breakfast with food.

Vitamin C

Sources: F ound in citrus fruits, strawberries, tomatoes, broccoli, turnip greens and other greens, sweet and white potatoes, and cantaloupe. Most other fruits and vegetables contain some vitamin C; fish and milk contain small amounts.

Needed For: Helps absorb iron if ingested at the same time. Helps healing of wounds by the production of cortisone and collagen (connective tissue far in all parts of the body). Helps the immune system by stimulating the production of white blood cells which protect the body from infections. It is an antioxidant protecting the body from free radicals which damage cells. Research has indicated that extra vitamin C has helped reduce heart disease and cancer and increased longevity.

Deficiency Causes: Deficiency causes the symptoms of scurvy - bleeding and swollen gums, depression, slow healing of cuts, frequent infections and malformation of bones and cartilage.

Recommended Daily Intake: Is 90 mg for men and 75 mg for women (add an extra 35 mg for smokers), but 200 to 300 mg of vitamin C a day appears to be a good target..

Cautions: High doses (1,000mg and above) can sometimes cause diarrhoea.

Best way to take: In split doses of 500 mg or in a time release capsule either between meals or with food. Buffered forms of Vitamin C (magnesium or calcium ascorbate) are preferable to ascorbic acid which can cause stomach upset. Supplements that also contain bioflavonoids assist the absorption and availability of Vitamin C.

Vitamin D

Sources: F ound in cheese, butter, margarine, cream, fortified milk (all milk in the United States is fortified with Vitamin D), fish, oysters, and fortified cereals. The body can synthesize vitamin D when the skin is exposed to sunshine.

Needed For: It helps absorb calcium into the body and plays a part in its metabolism.

Deficiency Causes: Deficiency leads to Rickets - a bone disease. Lack of vitamin D restricts the use of calcium leading to poor bone formation, poor teeth formation and osteoporosis in later life.

Recommended Daily Intake: Is 5 micrograms up to age 50, 10 micrograms between the ages of 51 and 70, and 15 micrograms after age 70.

Cautions: Not to be taken by those on certain types of medication or diuretics for heart problems. Consult your GP for advice. Toxic if taken in large doses i.e. daily intake of over 600µg has been shown to have adverse effects on the liver where this nutrient is stored.

Best way to take: Have regular exposure to sunlight (remembering skin protection against UV light) or seek professional advice over supplementation.

Vitamin E

Sources: Found in wheat germ, corn, nuts, seeds, olives, spinach, asparagus, and other green leafy vegetables, vegetable oils (corn, sunflower, soybean, and cottonseed) and products made from them such as margarine

Needed For: Essential for healthy heart function, circulation and functioning of the sexual organs; strengthens immune function; is antioxidant and protects cells from free radicals (oxidising substances that damage and kill off healthy cells); helps heal skin and scar tissue, reduces inflammation.

Deficiency Causes: Deficiency symptoms include infertility, anaemia and circulation problems, usually in the legs.

Recommended Daily Intake: 10mg (approx 15 i.u.)

Cautions: High doses (above 670 mg/1,000 i.u) can be toxic and cause blood thinning so should not be used by people taking anti-blood clotting medication such as Warfarin or Heparin, eg. people with thrombosis. People with high blood pressure should always start on a low dose and then increase gradually under professional supervision. Diabetics should have their dosage monitored carefully as Vitamin E can affect insulin requirements.

Best way to take: Best absorbed in the form of natural source vitamin E, i.e. d-alphatocopherol - check the label. Take with food. People with Vitamin E absorption problems may be given the supplement by injection or in water-soluble form.

Folic Acid (Vitamin B9)

Sources: Good sources of folic acid include legumes, seeds, citrus fruits, vegetables (especially leafy green vegetables), and fortified grain products.

Needed For: Essential for growth and development of cells and normal function of nervous system (in conjunction withVitamin B12). Also helps regulate histamine levels. It is vital for normal neural tube development, an important part of the nervous system, in the foetus.

Deficiency Causes: Lethargy,anemia, shortness of breath, cracking of the corners of the mouth and sore tongue (though these two symptoms can also be due to iron or B vitamin deficiency),depression, nerve damage, neural tube defects (such as spina bifida) in babies.

Recommended Daily Intake: 200µg

Cautions: Large intake (400 µg daily over many months) of folic acid can mask symptoms of Vitamin 12 deficiency and anaemia.

Best way to take: Daily with food. Best taken together with a B12 or B complex supplement and with iron.

Vitamin K

Sources: Found in cabbage, cauliflower, spinach, and other green leafy vegetables, cereals, soybeans, and other vegetables.

Needed For: Needed for needed for blood clotting. It is also involved in building bone.

Deficiency Causes: Bleeding disorders.

Recommended Daily Intake: Is 80 micrograms for men and 65 for women.

Cautions: No known maximum dosage but excess intake should be avoided. People on anticoagulant medication should not take Vitamin K.

Best way to take: Obtained from food, produced in the gut or supplemented orally or by injection.

DISCLAIMER

These information are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. This SITE is not responsible or liable for any diagnosis made by a user based on the content presented. Always consult your own GP if you're in any way concerned about your health.