The biggest question I am asked about a healthy
diet is should I be taking Multi-Vitamins and Supplements on a daily bases…?
And honestly the answer in most cases is… no.
Many tablet vitamins are very cheap, mass produced
and sold in supermarkets across the world. You've probably seen them time and
time again in every shape and size and price range. When you go shopping
in your local grocery store you will
likely come across them as multivitamins. They are made with the cheapest
recipients - this is what puts the ingredients together, resulting in tablet
form.
It is because of this, that nutrients are mostly
released in the stomach and destroyed by stomach acids. In the case of these
types of supplements, a large percentage will simply be wasted when you go to
the toilet (you know when your pee is florescent yellow after taking a
vitamin…? Yea - that is your hard earned
cash).
On the other hand however, some quality companies
dedicated to optimizing health use highly sophisticated supplements (sometimes
known as nutraceuticals). These companies will use very expensive all natural
potent ingredients and recipients.
Some of these supplements have highly sophisticated
delivery systems. This allows the nutrients to enter the blood stream for the
most effective consumption.
The best delivery system for vitamin absorption and the other nutrients in the
tablet is called enteric coating.
What makes “Enteric
Coating” so effective?
Many powerful nutrients cannot be taken as
supplements without being destroyed by the stomach acids; enteric coating
protects the tablet and therefore the nutrients from being destroyed by stomach
acids. So it's not just about vitamin absorption, it's about all the nutrients
you may take in a supplement - especially the more sophisticated ones that have
nutrients much more powerful and expensive than just vitamins. Vitamins tend to
be weak antioxidants. Since the Food and Drug Administration does not currently
regulate supplements, few studies exist on which vitamin brands specifically
have the best absorption rate. Instead, there are many claims by each company
as to the quality and absorption of their product. It is also hard to say which
brands have the best absorption, as this usually depends on the individual as
much as the product. Several ways to determine which vitamins will be best
absorbed include if they are enteric-coated or not, your own digestive
capabilities as you age, and if the vitamins include nutrients that balance
each other.
So really all in all… why waste your money on
supplements when you can get exactly what your body needs by eating a well
rounded, balanced meal plan daily? There are exceptions for those of us with
G.I. problems. Hav9ing suh issues like eing diabetic, Celiac or having Crones
Disease will make it even harder for your body to absorb all the nutrients from
the food you are eating – so making an investment for a GOOD brand of natural
multi-vitamins might be worth the hit to the bank. Now let’s look at the
educational component
What vitamins help
what? How much? How often?
Daily
Essential Nutrients and Minerals
Potassium –
regulates fluids in the body and lower blood pressure; storable form of energy
ie: Potatoes, bananas, avocado, orange
Sodium – aids in formation
of stomach acids, regulated fluids in cells and vessels ie: Salt
Calcium – keeps
bones and teeth strong ie: Milk, yogurt, cheese, kelp, broccoli, almonds,
sesame seeds
Phosphorus – keeps
bones and teeth healthy and needed to absorb other nutrients ie: Poultry, fish,
beef, milk, cheese, nuts, seeds, leafy greens
Magnesium - converts blood sugar into energy, controls muscle and nerve
function, maintains a normal heart rhythm and blood clotting ie: Whole
grains, leafy greens, shellfish, nuts, bananas
Zinc – present in every cell in the body and also in hair, nails
and skin. Also, maintains a healthy immune system, which can help in keeping
colds and flu at bay ie: Oysters, red meat,
poultry, eggs, shellfish, cheese, nuts, sunflower seeds, beans, wheat germ
Iron – needed
for the production of hemoglobin (the component of
red blood cells that transports oxygen around the body and to produce
myoglobin, which carries oxygen to our muscles) ie: Liver, lamb, beef, shellfish
- oysters, clams, mussels, beans, peas, yeast, dried fruits, fortified
breakfast cereals, molasses, wheat bran and green leafy vegetables
Fat
Soluble Vitamins – Stored in the body (potential risk to over-load body)
Vitamin A – 600g daily intake
(Extremely high doses (>9000 mg) can cause dry, scaly skin, fatigue, nausea,
loss of appetite, bone and joint pains and headaches over an extended period of
time)
Found in: Carrots, cantaloupe, kale, spinach, broccoli
Did You Know:
Vitamin A is essential for the development of bones, skin and eye-sight. It
strengthens the immune system, creating resistance to infection and disease. It
also regulates growth by regulating the expression of the growth hormone gene.
When vitamin A deficiency occurs, a person may suffer from night blindness
(caused by inadequate retinol supply), dry skin, poor growth and developmental
difficulties.
Vitamin D – 5g daily intake
(Large doses (>50 µg) obtained from
food can cause eating problems over an extended period of time)
Fount in: Milk, eggs, liver, fish oil
Did You Know: Vitamin D is essential for development bone growth and
density and for functioning of the nervous system. The regulation is
accomplished by the so-called vitamin D endocrine system, which functions in a
way similar to the thyroid hormone. Vitamin D is also essential for heart
functioning. It also plays a role in calcium metabolism. Deficiency causes
rickets (child bone mineralization failure), poor growth, bone deformities such
as osteoporosis and joint pain. It also interferes with T lymphocyte-mediated
immunity. This means that antigens of xenobiotics (foreign substances or cells)
in the body are no longer recognized, or that autoimmune disease may occur.
Autoimmune disease causes the immune system to battle private body cells,
rather than xenobiotics. Depletion of Vitamin D can also cause a state of
situational depression – so get out and get some sun! Don’t forget to protect
your skin though!
Vitamin E – 10g daily intake
(Doses > 1000 mg cause blood clotting, which results in increased likelihood
of hemorrhage in some individuals, over an extended period of time)
Found in: Sunflower seeds, leafy greens, yolk, nuts, seeds, avocado, whole
grains, vegetable oils
Did You Know: Vitamin E is an antioxidant which intercepts free radicals
and therefore prevents lipid destruction chain reactions. It maintains the
integrity of cell membranes. Vitamin E is essential for the maintenance of the
heart function, for functioning of sex organs and for cell protection. It is
part of the immune system and protects persons from skin & scar tissue
inflammation. Vitamin E deficiency occurs as a result of malnutrition, genetic
defects or fat mal-absorption syndromes. A vitamin E deficiency is hard to
recognize as it has no visible indication. It may result in impaired balance
and coordination or muscle weakness.
Vitamin K – 80g daily intake
(Large doses of one form of vitamin K (menadione or K3) may result
in liver damage or anemia over an extended period of time)
Found in: Broccoli, leafy greens, yogurt, soy bean oil
Did You Know: Vitamin K delivers the required coenzyme for a vitamin K
dependent carboxylation of amino acids. It is essential for the provision of
proteins that play a role in blood clotting. Therefore, it is clear that
deficiency causes bleeding disorders, such as hemorrhaging (uncontrolled
bleeding). This may cause nose bleeds, blood in the urine, or extremely heavy
menstrual bleeding. In infants vitamin K deficiency may even result in internal
hemorrhaging of the skull. A vitamin K deficiency is fairly uncommon in healthy
adults, because bacteria in the intestines synthesize the vitamin. It may
however occur in individuals that take medicinal vitamin K antagonists.
Water
Soluble Vitamins – Excreted Daily (these ones you can take daily in supplement)
Vitamin B – B1 1,4 mg, B2 1,6 mg,
B3 18 mg, B5 6 mg, B6 2 mg, B12 6 g daily intake (B2 - Doses
< 200 mg may cause urine color alteration, B3 - Doses larger than 150 mg may
cause problems ranging from facial flushing to liver disease, B5 - Dose should
not exceed 1200 mg; this may cause nausea and heartburn, B6 - Doses larger than
100 mg may cause numbness and tingling in hands and feet, B12 - Doses larger
than 3000 µg may cause eye conditions, over an extended period of time)
Found in: Leafy greens, whole grains, beans, peas, fish , beef, lamb liver, wild rice, pasta, soy milk, wholegrain
cereals, yeast, seeds, eggs, dairy products
Did You Know: Vitamin B12 contributes to the formation of red
blood cells and bone marrow, the metabolism of carbohydrates, fats and proteins
and the production of genetic materials. It also assists nervous and
cardiovascular mechanisms and plays a role in DNA synthesis. Deficiency of this
vitamin may cause anemia, exhaustion, irritation, depression, shortness of
breath, difficulty walking, memory loss, mood swings, disorientation, dementia
and constipation. This is estimated to affect 10-15% of individuals over the
age of 60. This is a result of malfunction of the stomach, pancreas or small
intestine of elderly people, decreasing adsorption of the vitamin.
Vitamin C – 75 mg (No impacts of
over dose have been proven so far)
Found in: most fresh fruits & vegetables; oranges, strawberries, tomatoes,
kiwi, red peppers, brussel sprouts, fruit juices
Did You Know: Vitamin C is required for the synthesis of collagen, an
important structural component of tendons, bones, teeth, blood vessels and
muscles. The vitamin also synthesizes a neurotransmitter called norepinephrine.
It also plays a role in the fat transport system of cells and cholesterol
metabolism (prevention of gallstones). Vitamin C is a powerful antioxidant that
assists the body in contesting viral infection, bacterial infections and
toxicity. It protects carbohydrates, fats, proteins and nucleic acids (DNA and
RNA) from damage induced by free radicals and other reactive species. Vitamin C
produces skin products to enhance skin vitality and it plays a role in wound
healing. Vitamin C deficiency causes bruising, bleeding, skin and hair loss.
These are all symptoms of a deficiency-induced potentially fatal skin disease
called scurvy. The symptoms are all related to diminished levels of collagen in
bones, blood vessels and connective tissue. Inhabitants of developing countries
and people on very restricted diets are more likely to suffer from a vitamin C
deficiency.
Interactions
For Best Results
· Vitamin C & Iron – helps to absorb the maximum Iron
Example: Add tomatoes or oranges to your spinach salad next time.
· Vitamin D & Calcium - helps to absorb the maximum Calcium
Example: have an egg, kelp and mushroom omelet instead of using spinach
· Vitamin A & Zinc - Zinc deficiency interferes with Vitamin A metabolism as a result of
decreased retinol synthesis and decreased retinol to retinal transformation.
When vitamin A is used in combination with iron anemia is less likely to occur.
Example: Throw
some nuts, cheese or beans in your spinach or kale salad.
· Vitamin B12 & B6 & Folate - Vitamin B12, together with Vitamin B6 and
folate, plays an important role in homocysteine accumulation prevention,
decreasing the risk of cardiovascular disease.
Example: Folate
is found in foods like asparagus, artichoke, beets and avocados. Make a beef,
rice stir-fry with asparagus and artichoke.
· Vitamin K & Vitamin D - It is thought that vitamin K also plays a
role in bone mineralization, together with Vitamin D. This has not been
researched to a great extent so far. It leads to the belief that Vitamin K may
help preventing aging-related osteoporosis. Large doses of supplemental Vitamin
A and Vitamin E have been found to antagonize with Vitamin K. Vitamin A
prevents absorptions, whereas one form of Vitamin E inhibits Vitamin K
carboxylase enzymes.
Example: Next time make your omelet with more
leafy greens, like broccoli, brussel sprouts & asparagus and herbs.
Ok, research done and typing…so done! I
hope you guys learned a little and can take what you need from this, do not
worry too much about it all. Just like I said at the beginning… eating a
healthy well-rounded meal plan will insure you are getting all the vitamins and
nutrients you need. If you notice certain areas of your health lacking, read
back through this post and see what may or may not assist you in improving on
that component. Thanks for reading and until we talk again – Stay healthy!
1/2 tsp Vanilla Extract
