Multi-Vitamins

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!