Vitamins @ MindSay 
health
I'm getting sick, thanks to either my lovely supervisor or my delightful co-worker, both of whom decided it was okay to come to work sick. At least my supervisor had what she thought was just a cold. Stupid co-worker came in to work with strep. HOWEVER! There's two confirmed cases of swine flu in my town, and it's not a huge town. And I know one of the people who has it. I'm trying really hard not to get paranoid. But given that I was exposed to strep, I'm thinking that if I don't notice a decisive improvement and/or I feel like I'm getting really sick by Thursday evening, I'm calling and making a doctor's appointment Friday morning. Just to be safe. And I'm staying away from my mother and my nephew. They don't need to get sick. My brother doesn't either, but...my brother's not in an elementary school or working with the elderly. I cannot get sick. At least not sick enough to miss work or classes--which start a week from today.
Speaking of classes, I got my parking permit today. It's shiney! Now I just need to get my Discover card so I can go buy the last 3 text books I need. One might wait for a bit. It's just "Mandragola."
Speaking of books (I know...tangents), The Historian is really really good so far. I feel like one of those bimbos who thinks everything they come across is wonderful. No movie is bad (even if it's TERRIBLE), every book is amazing and life-altering. It's not like that. I knew Stardust was going to be amazing; it's Neil Gaiman, and he's amazing at whatever he does, lucky bastard. But The Historian is really good, too. Full of--you guessed it--history and really rich writing; it's written by a college history teacher, whose father was also a history professor. And it's--supposedly, and I'm taking this with a grain of salt, given that it is still classified as fiction--very autobiographical. I'm enjoying it.
I'm also going to be enjoying sleep very very soon. I'm thinking sleep is my main key to kicking whatever I've got. That and a healthy dose of vitamins, which I've been taking religiously for the past few days. I don't get it; as soon as I start taking vitamins, I get sick. This happened last year when I started adding the immunity boost to my smoothies when I worked at Jamba. Bull shit. Not fair. :(
And with that, I bid you adieu. Goodnight, Mindsay.
Prenatal vitamins are a hot topic these days. Everyone is touting the benefits of using them prior to getting pregnant to help prevent certain birth defects and continuing them during pregnancy and breastfeeding for continued protection from nutrition deficiencies. However, despite all of the attention these little pills get there are a lot of fallacies as well.
Myth: Taking prenatal vitamins will be adequate no matter what your diet is like.
Reality: This is false because the goal of prenatal vitamins is to supplement your diet not to replace it. In fact, prenatal vitamins work better when you are eating a healthy diet that includes a variety of foods. There are also known deficiencies in prenatal vitamins, for example calcium. The levels of calcium in the average prenatal vitamin are 250 mg. A pregnant woman needs about 1,200 - 1,500 mg of calcium daily to help her and the baby adequately grows.
Myth: All prenatal vitamins are alike.
Reality: Again false because recent studies showed that out of 9 prescriptions vitamins only 3 actually released the amount of folate that they claimed to contain. This means that even though they really contained the folate the body didn't absorb it.
Myth: Prescription vitamins are better than non-prescription vitamins.
Reality: Nope. Not all vitamins are created equally and many vitamins that are available by prescription are also available over the counter. What is more important are the ingredients in the vitamins and how well they absorb into your body. Many times prescriptions are written so that the cost of the vitamins will be picked up by insurance companies.
When you're trying to decide which prenatal vitamin is right for you, talk to your doctor or midwife about their recommendations and keep some things in mind:
· No prenatal vitamin will contain all of the calcium you need.
· Too much vitamin A can cause birth defects, be sure that you're using a prenatal vitamin or a multi-vitamin with under 10,000 IU.
· Too much iron in a prenatal vitamin will not be absorbed properly.
· The taste and texture of vitamins do bother some women. If you can't keep your prenatal down, consider switching brands.
Do I really need to take a prenatal vitamin?
If you're very tuned in to nutrition and regularly eat a broad range of foods, including meat, dairy products, fruits, vegetables, grains, and legumes, your diet will provide almost all the nutrients you and your baby need. Realistically, though, most women — especially those in the throes of morning sickness — can benefit from taking a prenatal vitamin and mineral supplement, preferably before they start trying to conceive. Think of it as an insurance policy to make sure you're getting the right amount of certain important nutrients during pregnancy.
And women with certain health issues, dietary restrictions, or pregnancy complications definitely need to take a prenatal vitamin. This includes vegetarians and vegans, women who are lactose-intolerant or have certain other food intolerances, smokers and women who abuse other substances, women who are having twins or higher multiples, and women with certain blood disorders and certain chronic diseases.
What's in a vitamin supplement that I can't get from food?
If you're a stickler for nutrition, you may already be doing a pretty good job of getting what you need, but there are two crucial nutrients that most pregnant women don't get enough of from food alone:
Folic acid
Taking a supplement is the only way to make sure you're getting the amount offolic acid you need each day. All medical authorities recommend a daily dose of 400 micrograms (mcg) starting at least a month before you begin trying to get pregnant and at least 600 mcg a day once you know you're pregnant. (And that's in addition to the folic acid you get from food, which is actually not as easy for your body to absorb as the synthetic kind in a supplement.) Research has shown that doing this can reduce the risk of neural tube defects in your baby by up to 70 percent.
Most prenatal vitamins contain between 600 and 1,000 mcg of folic acid. If you don't take one, make sure you still take a separate folic acid supplement. If you've previously had a baby with a neural tube defect, you'll need to take 4,000 mcg, or 4 milligrams, of this vitamin every day, starting at least a month before conception. See your practitioner about getting a prescription for pills that provide this larger dose.
Iron
A prenatal supplement can also help you get enough iron. Most women don't get enough of this mineral in their diet to meet their body's increased needs during pregnancy. That's because your body makes a lot more blood when you're pregnant to support your growing baby, and as a result, the iron stores in your blood can get spread pretty thin. To avoid developing iron-deficiency anemiaduring pregnancy, most women need to take a supplement.
The amount recommended when you're pregnant is 27 milligrams (mg) of iron per day, 50 percent more than you need when you're not pregnant. The Centers for Disease Control recommends that all pregnant women start taking a low-dose iron supplement of 30 mg at the first prenatal visit, either as an individual supplement or in a prenatal vitamin. Most prenatal vitamins contain between 27 and 60 mg of iron. (Be sure to keep your pills out of reach of children; supplemental iron can be fatal to them.)
Some women need to take even more during pregnancy. After reviewing your prenatal blood work, your caregiver will let you know if you need to boost your iron intake. Women with iron-deficiency anemia are usually advised to take between 60 and 120 mg of iron each day in addition to a prenatal vitamin that contains iron. If you're not yet pregnant but already know you're anemic, your caregiver may suggest that you start taking an iron supplement now.
Is there anything that I won't get in a prenatal supplement?
Calcium is one of the nutrients that you won't find a full day's supply of in your prenatal vitamin and mineral supplement. Most prenatal vitamins contain between 100 and 200 milligrams (mg) of calcium, but some don't contain any. That's because calcium is a particularly bulky mineral, and the pills are already big enough!
The amount of calcium you need during pregnancy is about 1,000 mg per day — the same amount you need when you're not pregnant. (If you're 18 or younger, you need 1,300 mg per day.) But it's even more crucial that you get the recommended amount during pregnancy because you'll need to replace the calcium your growing baby is getting from your own bones. Skimping on calcium now increases your risk for osteoporosis later in life.
Luckily, there are many ways to get this mineral. For example, a cup of milk and a container of yogurt each contain about 300 to 350 mg. If you can't stomach dairy products, you can get your calcium from separate supplements. Some of the chewable ones taste pretty good. Look for them near the vitamins in your drugstore.
Prenatal vitamins don't contain any essential fatty acids either. DHA, an omega-3 fatty acid, is important for the development of your baby's brain, nerve, and eye tissue. The recommended intake of DHA during pregnancy is 300 mg a day — the amount you'd get if you ate about 5 to 10 ounces of cold water fish, such as salmon or trout, every week — but few Americans get that much from their diet. Ask your healthcare provider if she thinks you could benefit from a DHA or other omega-3 supplement.
How do I choose a prenatal supplement that's right for me?
Unfortunately, since the Food and Drug Administration doesn't regulate what goes into vitamin and mineral supplements, no standards have been set for what should be in them. That means it's up to you and your practitioner to make sure you choose one that's safe and appropriate for you.
At your first prenatal checkup or at a preconception visit, your practitioner will probably recommend that you start taking a prenatal vitamin. She may prescribe one for you or she may recommend an over-the-counter brand. Make sure you don't take any other vitamin or mineral supplement while you're taking a prenatal supplement unless your practitioner recommends it.
You already know that your supplement should contain more of certain nutrients (such as folic acid and iron) that you may not be able to get enough of from your diet. Just as important is to find one that includes no more than the recommended amounts of other nutrients, particularly vitamin A, that can be harmful to your baby if you take too much.
This is one of the reasons that most prenatal vitamins contain vitamin A at least partly in the form of beta-carotene, a nutrient that you get from fruits and vegetables that converts to vitamin A in the body. Unlike vitamin A from animal products, which can cause birth defects when taken in high doses just before conception or during pregnancy, beta-carotene is not considered toxic in high doses.
What if I mistakenly take two prenatal vitamins on the same day?
Don't worry. Taking twice the recommended amounts of these nutrients on just one day won't harm you or your baby. But doing that more often can be harmful, so it's important not to make a habit of doubling up on your prenatal supplements. If for some reason your caregiver has told you that you need more of a certain nutrient (iron or calcium, for example) than is in your prenatal vitamin, take the extra amount as a separate supplement.
Multivitamins are designed to give you what you need daily, and getting an extra dose of everything in them is definitely not better. Vitamin A is not the only nutrient you can get too much of if you regularly take extra doses.
What can I do if I'm having trouble swallowing the pills?
Prenatal vitamin and mineral supplements tend to be pretty big, and some women find them hard to swallow, especially when they're dealing with nausea. If this is a problem for you, your practitioner may be able to prescribe a smaller pill or one with a slick coating that makes it easier to get down. (Pills that don't contain calcium tend to be smaller, and you can get your calcium in other ways.) Chewable versions are also available, although they generally don't taste great.
What can I do if I think the pills are giving me an upset stomach?
If you're taking a vitamin with a particularly high level of iron, it may upset your gastrointestinal tract. (Supplements that contain no more than the recommended amount of 30 mg probably won't cause you any problems.) Taking a lot of iron can lead to constipation, which is already a problem for many pregnant women, but it can also cause nausea or, more rarely, diarrhea.
If you think iron is distressing your stomach, talk to your practitioner about it. If you're not anemic, it may make sense for you to switch to a prenatal vitamin with a lower dose of iron. If that's not an option for you, try drinking prune juice to help you stay regular or take your supplement at bedtime to avoid queasiness. Your practitioner may also recommend taking the pill after a meal because you're likely to tolerate it better with a full stomach.
What are they?
Prenatal vitamins are specially formulated multivitamins that mothers-to-be are advised to take for their own health as well as for the health of their babies. These vitamins make up for any nutritional deficiencies in your diet during your pregnancy. While the supplements contain numerous vitamins and minerals, their folic acid, iron, and calcium content are especially important.
Why do pregnant women need high levels of folic acid, iron, and calcium?
Taking folic acid can reduce your risk of having a baby with a serious birth defect of the brain and spinal cord, called the "neural tube." A baby with spina bifida, the most common neural tube defect, is born with a spine that is not completely developed. The exposed nerves are damaged, leaving the child with varying degrees of paralysis, incontinence, and sometimes mental retardation.
Neural tube defects develop in the first 28 days after conception. Because about half of all pregnancies are unplanned, the U.S. Public Health Service recommends that all women of childbearing age get 400 micrograms of folic acid each day. In fact, the FDA now requires that all flour products, such as breads, buns, and bagels, be fortified with extra folic acid.
There are natural sources of folic acid: green leafy vegetables, nuts, beans, and citrus fruits. It's also found in many fortified breakfast cereals and some vitamin supplements.
Taking calcium during pregnancy can prevent a new mother from losing her own bone density as the fetus uses the mineral for bone growth.
Taking iron helps both the mother and baby's blood carry oxygen.
While a daily vitamin supplement is no substitute for a healthy diet, most women need supplements to make sure they get adequate levels of these minerals.
Are all prenatal supplements the same?
No, they're not. Look for one that contains approximately:
- 4,000 and 5,000 IU (international units) of vitamin A
- 800 and 1,000 mcg (1 mg) of folic acid
- 400 IU of vitamin D
- 200 to 300 mg of calcium
- 70 mg of vitamin C
- 1.5 mg of thiamine
- 1.6 mg of riboflavin
- 2.6 mg of pyridoxine
- 17 mg of niacinamide
- 2.2 to 12 mcg of vitamin B-12
- 10 mg of vitamin E
- 15 mg of zinc
- 30 mg of iron
mg = milligrams
mcg = micrograms
Your doctor or midwife can also advise you on certain brands. In some cases, your health care provider will give you a prescription for a certain type of prenatal vitamin.
My prenatal vitamin makes me nauseous, what should I do?
Some prenatal vitamins can cause nausea in an already nauseous pregnant woman. If your prenatal vitamins make you sick, talk to your health care provider. He or she may be able to prescribe a different kind of prenatal vitamins (for example, chewable vitamins as opposed to those you swallow whole may be better tolerated by some women).
VITAMINS
Most couples plan their pregnancy in order to ensure the birth of a healthy baby. Also, nowadays, couples are concerned about their financial status and prefer to plan a pregnancy when they know they are financially stable to not only go through a healthy pregnancy, but also ensure proper education. They want to be sure that they can give their child all the needs and fulfil the wants of their little one.
In order to avoid accidental pregnancy most couples go onto contraceptives and consult with a gynecologist as to when they need to stop birth control measures in order to conceive when they are ready. With such guidance the doctor also suggests certain prenatal vitamins prior to conception to ensure that the body is completely prepared for a new form to take shape in the womb.
Though there are vitamins available in the market, yet most health care specialists suggest that expectant mothers should consume their requirement in the natural form and so they suggest a diet that contains all the nutrients for the healthy growth and development of the fetus, as well as good health of the expectant mother, which is a prime requirement.
Every one of the suggested prenatal vitamins and minerals are essential for the mother-to-be and the being growing and developing within. Sometimes due to aversions and cravings women tend to overlook the need to maintain a daily prenatal food regime, thereby skipping the consumption of the vitamins. Once in a way one can forget to take their routine prescribed in-take, but continuing to do so over a period of time can bring about some dangers to both the mother and child.
Essentially the foods that one consumes should contain folic acid, vitamins and minerals as prescribed by the gynecologist and obstetrician. The following are the various vitamins to take during pregnancy:
• Vitamin C: This is important as it promotes tissue repair, healing of wounds and the bone; and it increases the resistance of the body to infections. It functions as an agent that binds the cells together of the fetus.
• Vitamin D – This helps in general growth by regulating the appropriate calcium and phosphorus; both of which are vital for the development of healthy bones and teeth.
• B Vitamins (thiamine, vitamin B6, riboflavin, folic acid)
o Thiamine is an agent that converts the carbohydrates to energy in the mother; which in turn is essential for the healthy brain development of the fetus.
o Vitamin B6 is important for the development of the fetus’ brain and nervous system.
o Riboflavin is important for the growth and development of the fetus’ bones, muscles and nervous system.
o Folic Acid – This is one of the B Vitamins, which is essential for the production of red blood cells.
• Vitamin A – This is vital as it promotes the growth of cells, skin and mucous membranes.
The foods one should avoid during pregnancy include soft cheese, unpasteurized milk, caffeine and unwashed fruits and vegetables. And one should compulsorily be aware of the prenatal vitamin rich foods. Ideally, one should seek the guidance of a certified nutritionist in order to be sure that through each trimester one is eating appropriately.
Early pregnancy diet health supplements ensure that the expectant mother is consuming all nutrients in the right balance. However, one should avoid picking up the supplements off the counter and instead seek expert guidance that one is taking the right one. Yet, no supplement can make up for the natural sources of vitamins and other nutrients.
During pregnancy women go through various problems such as brittle nails, excessive hair fall, dryness of hair and skin, or then very oily skin. Gynecologists and obstetricians also consult expectant mothers on prenatal vitamins and hair growth, which seems to be a major worry amongst most women. While they are eager and excited about the birth process, yet they are concerned about the various side effects of pregnancy.
Vitamins can help prevent disease in two main ways: By preventing the deficiency syndromes characteristic of the respective vitamin, and through the health benefits conferred by that specific vitamin. For example, Vitamin A is important for our vision. It also plays a major role in bone growth, reproduction, cell division and cell differentiation. It helps maintain the surface linings of the eyes and the respiratory, urinary, and intestinal tracts. When those linings break down, bacteria can enter the body and cause infection.
Vitamin A also helps maintain the integrity of skin and mucous membranes that function as a barrier to bacteria and viruses. Vitamin A helps in part to regulate the immune system. The immune system helps prevent or fight off infections by making white blood cells that destroy harmful bacteria and viruses. Vitamin A appears to help lymphocytes, a type of white blood cell that fights infections, function more effectively.
Your body needs calcium to build and maintain strong bones and teeth. You must absorb calcium every day from your dietary intake because your body does not and cannot make calcium. You lose calcium through shed skin, nails, hair, sweat, urine and feces. When you do not have enough calcium, your body breaks down bone to obtain this mineral. A good liquid multivitamin will provide you with the amount of calcium you need, as well as many other essential vitamins and minerals.
Bones are constantly going through a process known as remodeling in which small amounts of old bone are removed and new bone is formed in its place. Generally, after age 35, more bone is lost than gained. Bone loss accelerates after menopause and this can lead to osteoporosis.
Women (but men are certainly not immune) are especially vulnerable to osteoporosis, or a thinning of the bones, which develops slowly over many years. Researchers believe that decreasing hormone levels, too little calcium in the diet early in life, and lack of exercise all play a role in osteoporosis. One of the advances that changed the way we look at vitamins is the discovery that too little folic acid, one of the eight B vitamins, is linked to birth defects such as spina bifida and anencephaly. Fifty years ago, no one knew what caused these birth defects, which occur when the early development of tissues that eventually become the spinal cord and the tissues that surround it go awry.
Twenty five years ago, British researchers found that mothers of children with spina bifida had low vitamin levels. Eventually, two large trials in which women were randomly assigned to take folic acid or a placebo showed that getting too little folic acid increased a woman's chances of having a baby with spina bifida or anencephaly and that getting enough folic acid could prevent these birth defects.
Enough folic acid, at least 400 micrograms a day, isn't always easy to get from food. That's why women of childbearing age are urged to take extra folic acid. It's also why the US Food and Drug Administration now requires that folic acid be added to most enriched breads, flour, cornmeal, pastas, rice, and other grain products, along with the iron and other micronutrients that have been added for years. However, this often is not enough to ensure adequate intake of folic acid as people have a wide vareity of eating habits.
The other exciting discovery about folic acid and two other B vitamins is that they may help fight against some types of cancer. It's too early to tell if there's merely an association between increased intake of folic acid and other B vitamins and heart disease or cancer, or if high intakes prevent these chronic diseases. In 1968, a Boston pathologist investigating the deaths of two children from massive strokes wondered if the high levels of a protein breakdown product called homocysteine in their systems could have been the reason their arteries were as clogged with cholesterol as those of a 55-year-old fast food addict. Bottom line is that high levels of homocysteine are to be avoided at all costs, and folic acid is a very good way to help to minimize your homocysteine levels.
Since then, many studies have linked high levels of this breakdown product, called homocysteine, with increased risks of heart disease and stroke. Folic acid, vitamin B6, and vitamin B12 play key roles in recycling homocysteine into methionine, one of the 20 or so building blocks from which the body builds new proteins. Without enough folic acid, vitamin B6, and vitamin B12, this recycling process becomes inefficient and homocysteine levels increase, increasing your risk of heart disease dramatically.
Several observational studies show that high levels of homocysteine are associated with increased risks of heart disease and stroke. Increasing intake of folic acid in particular, vitamin B6, and vitamin B12 decreases homocysteine levels. And some observational studies show lower risks of cardiovascular disease among people with higher intakes of folic acid, those who use multivitamin supplements, or those with higher levels of serum folate (the form of folic acid found in the body).
Ongoing randomized trials, such as the Women's Antioxidant Cardiovascular Study and the Vitamin Intervention in Stroke Prevention Study should yield more definitive answers regarding homocysteine, B vitamins, and cardiovascular risk.
In addition to recycling homocysteine, folate plays a key role in building DNA, the complex compound that forms our genetic blueprint. Observational studies show that people who get higher than average amounts of folic acid from their diets or supplements have lower risks of colon cancer and breast cancer.
This could be especially important for those who drink alcohol, since alcohol blocks the absorption of folic acid and inactivates circulating folate. An interesting observation from the Nurses' Health Study is that high intake of folic acid blunts the increased risk of breast cancer seen among women who have more than one alcoholic drink a day. Our cells must constantly contend with nasty substances called free radicals. These free radicals can damage DNA, the inside or artery walls, proteins in the eye - just about any substance or tissue imaginable. Some are made inside the body, inevitable byproducts of turning food into energy. Others come from the air we breathe and the food we eat. Still others come from contamination from toxins.
We aren't defenseless against free radicals. We extract free radical fighters, called antioxidants, from food. Fruits, vegetables, and other plant-based foods deliver dozens, if not hundreds, of antioxidants. The most common are vitamin C, vitamin E, beta-carotene and related carotenoids. Food also supplies minerals such as selenium and manganese, which are needed by enzymes that destroy free radicals. During the 1990s, the term antioxidants became a huge nutritional buzz word. They were promoted as wonder agents that could prevent heart disease, cancer, cataracts, memory loss, and a host of other conditions.
It's true that the package of antioxidants, minerals, fiber, and other substances found in fruits, vegetables, and whole grains help prevent a variety of chronic diseases. Recent research evidence suggest high doses of vitamins C, E, and other antioxidants can accomplish a similar feat in people who either do not get the required levels of antioxidants in their diet (most don't) or have poor absorption of vitamins in the first place.
To scientists, and health conscious people, the fact that we can benefit from health supplements has never been in doubt. Yet, many of us are not quite clear what exactly the benefits of taking a daily multivitamin are. Not only do most of us fail to eat a varied and well-balanced diet on a regular basis, at certain times in their lives, many people may require more of certain nutrients than their diets can provide - for example, young children, teenagers, pregnant women, those on vegetarian or poorly designed slimming diets, and chronically ill or elderly people. Furthermore, there are also some nutrients that may be difficult to get in food in adequate amounts and therefore may need to be taken as a health supplement by certain people, for example, folic acid for women during pre-conception and in the first three months of pregnancy.
In general, a good daily multivitamin/mineral supplement improves your overall bodily functioning and boosts both your physical and mental health and well-being. Sometimes supplementation with specific nutrients may be more appropriate in order to address any individual specific needs. For example, CoQ10 is especially helpful for those at risk for heart disease, and Vitamins C and E, taken in combination to help ward off Alzheimer's disease. A multivitamin supplement usually contains the recommended daily dose of a variety of vitamins and other nutrients. Sometimes, multivitamin supplements are formulated for specific age groups, or individual conditions such as pregnancy. Multivitamins also are at their most efficient when they are in liquid form, as the body has been proven to absorb them five times more efficiently than multivitamins in pill form.
Many people report a feeling of general well being when they are taking their daily multivitamins regularly. The individual vitamins and nutrients in a quality daily multivitamin dose delivers to you their specific benefits of each individual vitamin, plus you get the combined (synergistic) benefits of all of the ingredients working together. Vitamin E, for example, a fat-soluble antioxidant vitamin helps to neutralize potentially damaging free radicals in the body and it is particularly important for the protection of cell membranes as well as maintaining healthy skin, heart and circulation, nerves, muscles and red blood cells. Vitamin C on the other hand is water soluble, but like Vitamin E, it is an antioxidant. It helps white blood cells combat infection, is essential for wound healing, for the formation of collagen, for healthy skin, and for the formation of other important structural materials in bones, teeth and capillaries. It also helps with the absorption of iron from plant sources. Vitamins D, K, A, and other nutrients in a multivitamin supplement all have specific beneficial effects on our bodies ranging from minimizing the risks of heart problems to helping to ward off Alzeheimer’s disease.
It is important to take your daily multivitamin in a liquid form regularly to enjoy these benefits to their fullest extent. Vigorous training, for example, increases the production of free radicals in the body. When involved in an exercise program, we should, therefore, increase the intake of antioxidants such as beta-carotene, vitamin C and vitamin E, and ensure you take adequate amounts of the proper vitamins and minerals required to maintain strong, healthy bones and joints such as calcium and iron. Also, older people over 55 years, convalescents, those who consume large amounts of alcohol, those with active, busy lives, people with colds, smokers, those exposed to excessive pollution, athletes and routine aspirin users need to take more daily and regular multivitamins.
Vitamins are essential to healthy living, and they perform best when there are adequate amounts of each and every one. There are many different types of vitamins, each having its own specific benefit to various parts and functions of the human body. Take gasoline and oil in an automobile for instance (one can pretend they are vitamins). A car (the human body) needs gasoline to drive. Now, gasoline by itself doesn't keep the car driving without oil in the engine. In that same sense, the perfect amount of oil in the engine is useless without gasoline to power it. The two vital substances are both required at the same time, and need to be replenished very frequently to keep the car running smoothly in the same way all people constantly need vitamins to continue living healthy. If just one of the many things needed to run a car (oil in the engine, air in the tires, gas in the tank, and headlights at night) are missing, the entire car is inoperable, totally useless. While the human body still may be able to perform without the appropriate levels of just a few vitamins for a short period of time, hundred of years of research point towards disease and sickness as a result.
Each vitamin has a complex of symptoms and signs that characterize its deficiency. Currently, the most important benefit attributed to vitamins in general are their anti-oxidant properties. Vitamins A, C, E, and many of the carotenoids and phytochemicals are scavengers for particles known as oxygen-free radicals (or oxidants). These chemically active particles are by-products of many of the body's normal chemical processes. Their numbers are increased by environmental assaults, such as smoking, chemicals, toxins, and stress. The simple act of living also produces them, as we breathe in oxygen constantly.
At moderate to high levels, oxidants and free radicals can be very harmful. They can damage cell membranes and interact with genetic material, possibly contributing to the development of a number of disorders including cancer, heart disease, cataracts, and even the aging process itself. Oxygen-free radicals can also enhance the dangerous properties of low-density lipoprotein (LDL) cholesterol, a major player in the development of atherosclerosis. Antioxidant Vitamins A, C, E, carotenoids, and many phytochemicals can neutralize free radicals, and may reduce or even prevent some of their damage.
For instance, deficiencies of Vitamins A, C, E, and beta carotene have been linked to heart disease. All of these nutrients have antioxidant effects and other properties that may benefit the heart. Vitamin E may prevent blood clots and the formation of fatty plaques and cell proliferation on the walls of the arteries. Of interest are studies suggesting that 1200 IU of the natural (d) alpha tocopherol form of Vitamin E (4000% US Recommended Daily Value) reduces inflammation and damage to blood vessels. Type 2 Diabetics, as suggested by many health professionals, may in particular benefit from this as well. Vitamin E deficiency should therefore never be allowed to occur if you have this type of Diabetes.
Other Vitamin E compounds, including gamma tocopherol or tocotrienol may also have specific benefits. Studies are fairly consistent in indicating that eating foods rich in natural Vitamin E may be protective. Vitamin C appears to maintain blood vessel flexibility and improve circulation in the arteries of smokers. In one English 2001 study, people whose diets were rich in foods that elevated levels of Vitamin C in their blood were at lower risk for heart disease, overall poor health, and even death. Vitamins E and C in combination have even been shown to reduce your risk of developing Alzheimer's disease!
Several important studies have demonstrated a link between deficiencies in the B Vitamins (folate, B6, and B12) and elevated blood levels of homocysteine, an amino acid believed to be a risk factor for atherosclerosis and heart disease. Both Vitamins B12 and folate reduce homocysteine levels, although it is not yet clear if this effect is actually protective against heart disease. (Homocysteine may simply be a marker, not a cause, of heart disease.) Major studies are under way and early results are promising. Another 2001 study for example, reported lower rates of heart disease in populations that had high levels of folate and B12, regardless of any other risk factor.
A supplemental dosage of 0.8 mg/ day (200% US Recommended Daily Value) of folate (also known as folic acid) appears to be necessary for reducing homocysteine levels. Folate also improves blood flow through the arteries, which may be of equal or greater importance for the heart than its effect on homocysteine. Niacin (Vitamin B3) is used for lowering unhealthy cholesterol levels. Although Vitamin B3 is available over the counter, a physician should prescribe niacin in order to ensure its safety and effectiveness.
Studies have reported that a high intake of fruits and vegetables containing beta carotene, lycopene, and other carotenoids may reduce the risk of heart attack. For example, lycopene-poor diets (particularly lycopene in tomatoes) were associated with a significantly higher risk of heart disease and stroke. In another study involving animals, lutein protected against early hardening of the arteries.
It should be stressed, however, that studies are continuing to indicate that high doses of supplements of any of these antioxidants have pro-oxidant effects that can harm the arteries and incur other damage, so avoid very high doses.
The protection that vitamins offer us against a variety of other diseases such as heart disease, Alzheimer’s diseases, respiratory diseases and infectious diseases by boosting our immunity and eyes and skin function among others will be lost if these and other vitamins are deficient. The human body is at high risk of suffering from the symptoms and signs of the lack of each respective vitamin. Maintaining proper vitamin intake is quite simple, with the help of a healthy diet and a high-quality liquid multivitamin taken daily. Don't take a chance with your health - take preventative measures and combat these problems at hand with a quality multivitamin, today.
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