Vitamins and Mineral Supplements
Your Concise Guide To Nutritional Supplements
DEFINITIONS
Vitamins
are organic compounds that are necessary for human life and health.
Vitamins cannot be manufactured in the body (vitamin B12 is an exception)
and so must be obtained from diet.
Minerals are inorganic ions
(metals) that are also necessary for life and health. Minerals are not
manufactured in the body and so must be obtained from diet.
Trace minerals are minerals
necessary to the body in extremely small, or “trace,” amounts.
Accessory nutrients are
substances that are not absolutely necessary for life and health
(as vitamins and minerals are), but that participate with vitamins and
minerals in numerous biochemical reactions.
Vitamins: What You Should be Taking, and Why
Taking
vitamins is a wise health and prevention
measure. Deficiencies
of vitamins and minerals cause many diseases. Adding
vitamins and minerals in supplemental form is an
inexpensive "insurance policy" against some of the worst diseases of modern
times.
A
deficiency of vitamins and minerals are
associated with these diseases:
A deficiency of antioxidant
vitamins and minerals (especially beta carotene, vitamins C & E, and selenium)
is associated with higher incidence of cancers of the colon, breast,
prostate, mouth, lungs and skin. Some researchers believe that antioxidant
vitamin and mineral deficiencies may be related to higher incidence of all cancers.
A mineral deficiency, especially
magnesium and potassium but also calcium, is associated with high blood
pressure.
Deficiencies of vitamins E,
C, B6, B12, folic acid (a B vitamin), and bioflavonoids are associated
with cardiovascular disease. The connection between vitamin E and
heart health is so well established that conventional medical cardiologists
are instructed to recommend vitamin E to their patients.
Healthy bones, and the prevention
of osteoporosis, depend on sufficient levels of minerals,
including calcium, magnesium, boron, zinc, copper, B vitamins, and vitamin
D.
In males, benign prostatic
hypertrophy is associated with decreased levels of zinc. Zinc deficiency
also correlates to decreased immune function. Hypoglycemia (low
blood sugar) and diabetes (high blood sugar) occur more frequently
in people who are chromium deficient. After diabetes is present, low levels
of vitamins A, C, E, plus zinc, selenium, choline, bioflavonoids and B
complex vitamins are associated with more complications from the disease.
This list could go on for pages,
but you get the idea. A deficiency of key
vitamins and minerals are correlated
with disease. Such vitamin deficiencies are also common in the modern American
diet. Depleted soils result in lowered vitamin and
mineral content in produce
AND Americans eat less fresh produce than ever before. Much of our food
is highly processed, removing not only vitamins and
minerals but also fiber and enzymes.
The best health insurance may
not be an expensive medical policy, but the addition of sufficient
vitamins
to fill in the gaps in our day-to-day nutritional status.
Some people take a wide array
of individual and/or exotic supplements, but these should NOT replace
a basic, healthful level of vitamin supplementation. I have listed the best and
most complete formulas for basic multiple vitamin and
mineral supplementation. I recommend this for
all adults over age 18. If you have a special medical condition, consult
an holistic physician for further recommendations. (See
Telephone Consultations
with Dr. Myatt)
Basic Vitamins and
Minerals Supplement Program
(For health maintenance in healthy individuals OR as the basis of
a health program in those with known health problems). 1) Multi Vitamin
/ Mineral
formula without iron (unless your doctor has specifically told you to take
iron). There is no such thing as a good multiple
vitamin supplement in a single pill. Optimal daily dosage levels of
essential vitamins and minerals do not fit into one
tablet or capsule. Expect to be taking 6
to 9 capsules or tablets to fulfill Optimal Daily Doses of key
vitamins.
MODERN DIETETICS IN A NUTSHELL
Nutritional Deficiencies
It has long been recognized that the human body will not
function efficiently without vitamins and minerals. In fact, serious
diseases and death result when nutrient levels become too low. Because
vitamins and minerals are necessary for every chemical reaction in the
body, an excess or deficiency can greatly alter physical function.
“RDA’s” (nutrient levels
recommended by the U.S. Department of Agriculture) are sufficient to
prevent serious deficiency-caused illnesses. (Rickets due to vitamin D
deficiency, for example). They are not sufficient for optimal
health and well-being.
Many scientists today agree that higher levels of
certain nutrients are necessary to protect us from disease. It is also an
accepted fact that even small deficiencies of nutrients can result
in a decline in physical health, often before modern medicine can
name a “disease.” Such deficiencies are called “subclinical,” (meaning
“before they are a diagnosable illness”) and are the precursors to more
serious illness.
The Standard American Diet (S.A.D.) is typically
excessive in calories while being deficient in vitamins,
minerals, and accessory nutrients. This is probably due to several
factors: easy availability of refined-flour, high sugar foods; extensive
processing of foods (which removes nutrients and fiber); and plant foods
grown in mineral-deficient soils.
In addition, increased environmental exposure to toxic
substances increases the body’s need for certain nutrients, especially
antioxidants. (See
Antioxidants.)
To ensure that you are obtaining optimal dietary
nutrient levels, examine your current diet in view of the
vitamin/mineral/accessory nutrient guide below.
Keep a three-day diet diary to assist in calculating your baseline level
of nutrient intake. Then, make dietary changes and take nutritional
supplements as needed to ensure daily optimal nutrient intake.
Which Vitamin Formula is Right For You?
|
If
you are a:
|
Multiple
Formula
|
Antioxidants
|
Comments
|
| Man |
Maxi
Multi OR
Once Daily MyPacks |
Included in
Maxi Multi and MyPacks |
A separate
antioxidant is usually needed with other multiples, not with these. |
| Woman of Childbearing
Age |
Nutrizyme
with iron (see comment) OR
Once Daily MyPacks |
Included in
Maxi Multi and MyPacks |
Take a multiple
WITH iron if you have heavy menstrual flow. |
| Post-Menopausal
Woman |
Maxi
Multi OR
Once Daily MyPacks |
Included in
Maxi Multi and MyPacks |
Take additional Cal-Mag
Amino to total 1200-1500 mg calcium per day if you are at risk for
Osteoporosis. |
| Senior |
Maxi
Multi OR Nutrizyme with iron (see comments) |
Included in
Maxi Multi and MyPacks |
Take a formula
with iron only if directed to do so by your doctor. |
| Children |
Children's
Multi-Vitamin and Minerals |
Children's
Antioxidants |
Specially
formulated for children ages 4-12. |
Vitamins
| vitamin |
major
functions |
major
deficiency associations |
optimal
adult dose range |
best food
sources |
cautions/
notes |
| vitamin A |
bone formation
skin health
vision |
night blindness, dry eyes,
skin diseases |
5,000-10,000 IU |
fish liver oils |
Do not take more
than 50,000 IU per day for 3 months without medical supervision. |
|
beta-
carotene
|
converted to vitamin A in the
body; antioxidant |
ulcerative colitis, skin
diseases, smoking |
10,000-50,000 IU |
green and yellow vegetables;
carrots |
Use only natural
beta carotene; high doses may cause yellow skin (harmless). |
|
vitamin D
|
increases calcium absorption;
decreases overall mortality rate |
osteoporosis, rheumatic pains,
dental disease,
cancer,
impaired immunity |
400-5,000 IU or as
directed by a physician. |
SUNSHINE! fish liver oil egg
yolk |
The current daily
dose of 400IU may be be set too low for optimal health. |
|
vitamin E
(tocopherol)
|
cellular respiration;
antioxidant |
heart disease neurological
aging |
200-800 IU |
wheat germ oil, nuts, whole
grains, egg yolk |
Doses over
800 IU day may elevate triglycerides. |
|
vitamin K
|
blood clotting factor; bone
formation |
osteoporosis |
20-100 mcg |
broccoli, spinach, green tea,
green cabbage, tomato |
Do not supplement
if you are on anti-epileptic medication. |
|
vitamin C
|
collagen synthesis,
anti-viral, wound healing, antioxidant |
joint pain/arthritis,
atherosclerosis, bleeding gums, decreased immunity |
300-3,000 mg |
broccoli, red pepper, citrus
fruits, cabbage |
At high doses,
vitamin C will loosen the bowels. |
|
vitamin B1
(thiamine)
|
energy processes |
fatigue, mental confusion,
neuropathy |
5-100 mg |
eggs, berries, nuts, legumes,
liver, yeast |
Nontoxic. |
|
vitamin B2
(riboflavin)
|
energy processes, wound
healing, activates other B vitamins |
infection, cataracts, blurred
vision, eye surgery |
5-100 mg |
green leafy vegetables, eggs,
organ meats |
Nontoxic. Higher
doses will make urine a harmless, bright yellow. |
|
vitamin B3
(niacin)
|
energy processes |
depression, tension
headaches, memory loss |
20-100 mg |
milk, eggs, fish, whole meal
wheat flour |
Doses greater than
50mg may cause a skin flush. Take high doses only with doctors supervision. |
|
vitamin B5
(pantothenic acid)
|
energy processes; adrenal
gland function |
allergies, morning stiffness;
fatigue; muscle cramps |
10-1,000 mg |
eggs, yeast, liver |
No known toxicity. |
|
vitamin B6
(pyridoxine)
|
energy processes; antibody
formation |
insomnia, irritability,
atherosclerosis |
5-200 mg |
wheat germ, yeast, whole
grains |
Oral contraceptive
use increases need for this vitamin. |
|
Folic acid
|
red blood cell formation,
RNA/DNA synthesis |
fatigue, depression,
atherosclerosis |
200-800 mcg |
beans, green leafy veggies,
yeast |
Do not take with
Phenobarbital or dilantin. |
|
vitamin B12
|
red blood cell formation;
energy processes |
atherosclerosis, memory
loss, GI symptoms |
10-1,200 mcg |
fermented soy products; root
veggies |
Nontoxic. |
|
Biotin
|
energy processes;
blood sugar regulation |
muscle pain,
depression |
300-600 mcg |
egg yolks, whole
wheat |
No
known toxicity. |
Minerals
| Mineral: |
functions |
deficiency
associations |
adult dose
range |
food
sources |
cautions |
|
*Calcium
|
bone & tooth formation; heart
& muscle function |
osteoporosis, bone spurs,
muscle cramps, rheumatism |
200-1500 mg |
barley, kale, unrefined
grains; milk, green veggies |
Prolonged excess
may cause a mineral imbalance. |
|
*Magnesium
|
energy processes, nerve
function, enzyme activation |
stress, senility,
osteoporosis, insomnia |
150-600 mg |
avocados, almonds, whole
grains, grapefruit |
Doses over 400 mg
can cause diarrhea in some people. |
|
Potassium
|
pH balance, nerve function |
stress, atherosclerosis, high
blood pressure |
1800-5625* mg * a normal diet
should contain sufficient potassium |
potato peel, bananas, beans,
almonds, whole grains |
Do not take high
supplemental doses (food Sources are O.K.) when taking heart medicine
without physician guidance. |
|
Sodium
|
pH balance, nerve function |
Excess is more common and is
assoc with high blood pressure |
limit daily intake to 1,500
mg |
okra, celery, black mission
figs |
Very few people
(athletes, diarrhea /vomiting) need to supplement. |
|
Phosphorus
|
energy production,
bones/teeth, B Vit. activation |
tooth/gum disorders,
impotence, equilibrium |
300-600 mg |
barley, beans, fish, lentils,
dark green veggies |
Prolonged, large
doses can cause calcium deficiency or mineral imbalance. |
|
Iron
|
Red Blood cell production |
dizziness, depression, anemia |
10-30 mg |
blackberries, cherries,
spinach |
Do NOT take iron
unless told to do so by your doctor. Iron excess is associated with health
problems. |
|
*Zinc
|
co-factor in numerous
metabolic processes |
prostate enlargement, immune
deficiency; atherosclerosis |
15-50 mg |
wheat germ, wheat bran,
pumpkin seed, avocado, sea food |
Large doses (50mg,
day) can cause a copper deficiency & other mineral imbalances. |
|
*Copper
|
Red blood cell production;
skeletal, heart & muscle function |
osteoporosis, digestive
function, nerve disorders |
2-3 mg |
green leafy veggies, almonds,
beans, sea food |
Higher doses can be
toxic. |
|
*Manganese
|
glandular function, bone &
ligament health |
diabetes, asthma, digestive
disturbance |
2-10 mg |
nuts, seeds, avocados,
grapefruit, apricots |
High doses may
create other mineral imbalances. |
|
*Chromium
|
glucose metabolism; blood
sugar regulation; heart function |
atherosclerosis,
diabetes, hypoglycemia, high cholesterol, overweight |
200-500 mcg |
whole grain cereals,
molasses, meat, yeast |
Nontoxic at
therapeutic levels. |
|
*Selenium
|
antioxidant,
synergistic with vitamin E |
cancer prevention; aging |
100-200 mcg |
bran, whole grains, tuna,
broccoli, onion |
Prolonged excess
may be toxic. |
| * indicates
minerals most often deficient in the diet. Other minerals not marked with a
* usually do not need to be supplemented. |
| Other minerals and trace
minerals include: molybdenum, flourine, chlorine, cobalt, silicon,
boron, sulphur, vanadium |
|
|
| Bioflavonoids
- compounds found in most plants in association with vitamin C. Bioflavonoids
are potent antioxidants. Higher dietary levels are useful in
heart disease and atherosclerosis, bleeding gums, weak immune
system, inflammation, varicose veins, hayfever.
CoQ10 - (ubiquinone)
A naturally-occurring compound in the human body that is a vital
co-factor in energy production. Conditions benefited by increased
CoQ10 levels include: cardiovascular disease, angina,
congestive heart failure, mitral valve prolapse, immune deficiency,
obesity, diabetes, periodontal disease, cancer, muscular dystrophy.
Also use in longevity and rejuvenation programs.
Fiber
- Plant cell walls present in whole grains, legumes, fruits and
vegetables. This part of the plant is usually lost in processing.
Fiber deficiency is associated with numerous illnesses: obesity,
atherosclerosis, diabetes, gallstones, varicose veins, constipation,
diverticulosis, irritable bowel, colon cancer, high blood
pressure and high cholesterol.
FOS (fructooligosaccharides) Naturally-
occurring sugar-like substances that act as food to friendly GI
bacteria. In human body cells, this substance is not utilized as
energy (or as a true sugar), but to probiotic gut bacteria, FOS
is a banquet. The addition of FOS to probiotic formulas (as in Enterogenic
concentrate, product # 218), helps good bacteria re-colonize the
GI tract faster and more plentifully.
Friendly bacteria - (probiotics) The
naturally-occurring bacteria of the colon help protect us from many
conditions, including candidiasis, allergies, constipation, B12
vitamin deficiency. These good bacteria are damaged or destroyed
by dietary imbalances, antibiotic and other drug use. Replacement
of good bacteria results in improved colon function.
|
Glucosamine
sulfate - A naturally occurring substance that has
been found to be highly effective in treating osteoarthritis.
It acts both to reduce pain and to stimulate joint repair.
5-Hydroxy-Tryptophan-(5-HTP)
5-HTP is the intermediate metabolite of the amino acid L-tryptophan.
This amino acid intermediate participates in the body's production
of serotonin. It also stimulates increased endorphin, melatonin,
norepinephrine and dopamine production. These brain chemicals (neuro-transmitters)
help increase energy, improve mood and sleep, and decrease appetite.
Useful for insomnia, mood disorder (anxiety/depression) and
weight loss programs.
L-Carnitine
- an amino acid that is crucial to normal energy production
and fat metabolism. Carnitine has been shown to benefit atherosclerotic
heart disease and high cholesterol and triglycerides. Improves
fat metabolism throughout the body.
L-Glutathione
- A tri peptide (3 amino
acids) that acts as a potent antioxidant in the body. Supplementation
is useful in allergies, cancer prevention, liver detoxification,
cataracts, heavy metal toxicity, longevity and rejuvenation.
Omega-3 Oils
are derived from fatty fish and flax seeds. These fatty acids are
anti-inflammatory and have a positive effect on cardiovascular
disease, including high cholesterol and high blood pressure,
allergic and inflammatory conditions (including psoriasis
and eczema), autoimmune diseases, cancer, neurological disease,
menopause, general health enhancement.
Omega-6 Oils found in evening primrose,
black currant, borage and a number of vegetable oils. Although supplementation
is popular, these oils increase arachadonic acid levels (an inflammatory
substance). Only diabetics need to supplement very small doses of
this oil. (less than 500mg/day).
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