It is incorrect to think that a vitamin with a few dozen components is even close to what nature intended us to consume. There are hundreds if not thousands of other nutrients necessary to help us function optimally, mainly in the fruits and vegetables. We’ve been told forever and it’s true: we just need to eat as much of them as possible. Although many have concerns about pesticides, one can greatly reduce risk by going with organic producers such as Whole Foods. In the meantime, remember these vitamins are not a panacea: have more walnuts (omega 3s), enjoy a glass of Merlot with dinner (good for the heart), and enjoy the occasional dark chocolate, which is full of anti-oxidants. Stay away from partially hydrogenated anything: trans fats, very bad for the heart and entire system. Limit saturated fats; avoid processed foods such as white rice and white bread: stick with whole grain products. Enjoy fat free dairy such as yogurt, milk and cheese. Don't forget the beans, drink green tea instead of coffee, stick with fish, skinless chicken and the occasional egg. Keep your stress levels down by not sweating the small stuff. Exercise more and try to get 8 hours of sleep.
 Vitamin A
• Helps mature red and white blood cells.
• It helps move iron from storage sites to the red blood cell to make hemoglobin.
• It is required to maintain the integrity and function of mucosal cells, which are the body's first line of defense against infection.
• It is required for normal functioning of the immune system; it activates T-lymphocytes, which are the most important cells of the immune system.
• It is also important in the regulation of growth hormone.
• Lack of vitamin A results in night blindness.
Even though recently it has been demonstrated that intake of Vitamin A of more than 5,000 IU/day are associated with an increased risk of osteoporosis, it is not unusual to see 10,000 IU in vitamin products. The Institute of Medicine suggests 2,500 units for women and 3,000 units for men.
No Beta Carotene: It sounds so innocuous. When it was finally studied, it turns out this supplement has harmful effects, especially in smokers, causing a higher death rate. The Institute of Medicine, which is responsible for all nutritional recommendation states "Beta-carotene supplements are not advisable for the general population." Most vitamin makers use this as a source of vitamin A, so it's real hard to avoid. There is no good reason to ever use it.
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 Vitamin C
• It is required for the synthesis of collagen which is an important structural component of skin, as well as blood vessels, tendons and ligaments.
• It is a powerful antioxidant; even in small amounts it can protect DNA, RNA, lipids (fats), and carbohydrates, from damage by free radicals that are generated by exposure to toxins and pollutants.
• It is involved in the metabolism of cholesterol to bile acids, which may have implications for blood cholesterol levels.
• It plays an important role in the synthesis of the neurotransmitter Norepinephrine, which is critical to brain function and is known to affect mood.
• It is required for the synthesis of Carnitine, essential for mitochondrial energy production.
Vitamin C can also regenerate other antioxidants like vitamin E.
The ideal supplemental dosage of vitamin C has not been determined. Too much Vitamin C can actually have pro-oxidant and other harmful effects. In view of the lack of positive effect in cardiovascular prevention studies to date, moderate doses of this vitamin will be supplied.
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 Vitamin D
• It is important for the maintenance of healthy bones and is required for normal calcium metabolism.
• It regulates more than 50 genes and tissues throughout the body.
• It may enhance immunity and inhibit the development of autoimmunity.
• It plays an important role in the regulation of blood pressure.
There is increasing evidence of Vitamin D deficiency, which is especially common as you get older. Insufficient Vitamin D levels may have an adverse effect on sugar control in type II diabetes. Vitamin D deficiency has contributed to the current epidemic of osteoporosis.
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 Vitamins B
• They may be important in cancer prevention.
• They are associated with lowering the risk for heart disease.
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Choline
• It is associated with improved memory and muscle control functions.
• It is involved in the metabolic pathways associated with homocysteine reduction which may be helpful in maintaining cardiovascular health.
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Calcium
• It is associated with lower colon cancer risk.
• It may reduce blood pressure by making the body eliminate more sodium.
• It may lower blood levels of cholesterol by forming compounds that are more easily removed from the body.
• It is a major structural element in bone and teeth formation.
• It helps slow age-related bone loss.
• It may reduce the risk of osteoporosis.
• It helps reduce excess fat or body weight.
• It plays a role in constriction and relaxation of blood vessels, nerve impulse transmission, muscle contraction, and the release of hormones, such as insulin.
Women with PMS characterized by mood swings, pain, water retention, and food cravings in the days before menstruation, may have low blood levels of calcium. Studies have shown that 1,000 mg to 1,200 mg of calcium per day can reduce those symptoms, by some 50 percent.
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Selenium
• It is an essential regulatory element for normal development, growth, and metabolism.
• It is associated with reductions in certain types of malignancies.
• It protects sperm from damage and helps form a critical structural protein.
• It can prevent some of the damage resulting from vitamin E deficiency and helps to maintain the antioxidant function of vitamin C by regeneration of its activity.
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Omega 3s
• They are proven powerful in cardiovascular disease reduction.
• They affect a number of genes, including those involved with fatty
acid metabolism.
• They can protect nerve cells cultured outside the body from
programmed cell death.
• They may protect neurons.
• They are known to affect membrane physical properties, such as fluidity.
• They are associated with a drop in fatal heart attacks.
• They may fight inflammation, which makes arterial plaque deposits
more likely to break apart, create blood clots, and cause heart attacks.
The American Heart Association has recommended that individuals with documented coronary heart disease consume approximately 1 g/day of EPA and DHA combined.
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Magnesium
• It is required for the movement of potassium and calcium across cell membranes.
• It is essential in nerve impulse conduction, muscle contraction, maintenance of normal heart rhythm and in wound healing.
• It is required to make the energy molecule ATP, as well as DNA, RNA and proteins.
• It plays a structural role in bone, cell membranes, and chromosomes.
• It helps make the cell signaling molecule cAMP.
Low magnesium levels can result in low blood calcium levels, resistance to parathyroid hormone, resistance to some of the effects of vitamin D and muscle spasms.
*These statements have not been evaluated by the FDA. Not intended to treat, diagnose or prevent disease. |
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