Vitamins

Only whole food vitamins should be consumed. Your first reaction may be to compare the Recommended Daily Allowance or Reference Daily Intake (RDI) to the established standard. However, there is a difference between whole foods and synthetics, and your body knows it. There are 3 basic supplement types available on the market today:

Natural: Natural means vitamins as found in natural foods, untampered in any way that might change their molecular, their biological or biochemical combinations, or their action. This usually means that only the fiber and moisture are removed. All labels of truly natural food concentrates should indicate the exact food source from which the vitamin is obtained.
Crystaline: Means it had a natural food as it original source but was treated with various high powered chemicals, solvents, heat and distillations to reduce it down to one specific, pure crystalline vitamin or amino acid and hence is no longer natural.
Synthetic: Means that in the laboratory the scientist has reconstructed the exact structure of the crystalline molecule by putting together or chemically combining the same molecules from other sources. Chemically, therefore, there is no difference between the two. On the label for either synthetic or crystalline only the chemical name of the single vitamin is usually given. Legally it is not necessary to give the source from which the synthetic chemical is derived.

Because of processing, lost vitamins were added back into the product. But, in an effort to revitalize the product chemical man-made vitamins were used instead of natural sources.

High potency is a much-abused term. Test animals on a high potency enriched diet do not live as long as those on the same low vitamin diet without the enrichment. The apparent benefits derived from laboratory-made vitamins are short-lived, and after a time, the benefit is reversed.

Natural food complex supplements are typically of a low dose. It is sometimes difficult to envision that such small amounts of a natural substance could be so efficacious. Then again, nature does not supply micronutrients (essential nutrients required in small amounts) in large amounts in any natural food.

It is folly and impossible to attempt to equate the doses for a synthetic supplement to the dose of a natural food concentrate – as they are entirely different substances with different effects. The effects of natural and synthetics are wholly different. The dosages have no relationship on a comparative basis.

Hopefully you will begin to understand more fully that:

There is a difference between natural and synthetic vitamins. Natural vitamins must not be segregated, separated or isolated. The most that can be done to increase the potency without disturbing the Natural balance is to evaporate the moisture and remove the fiber so as to conserve space and temporarily render the vitamin inactive.
Fractions of vitamin complexes are not vitamins at all.
The best to be expected of synthetic vitamin fractions or even natural vitamin fractions is a drug effect.
Natural, low-potency vitamin complexes do not cause any disease or adverse reaction in the body. Total nutritional supplementation only provides the body with essential elements needed for general biochemistry and physiology to help the body stay healthy and repair tissue damage.
Natural food vitamins are never highly concentrated. Nature is interested in balance, not potency. This means that to get higher than normal potency, natural vitamins must be consumed in great quantity. Synthetic and crystalline vitamins lend themselves to high potency concentrations in a few small pills.
Natural vitamins build nutritionally – synthetics medically.
Naturals are more expensive because every precaution must be taken to preserve their life and integrity. Synthetics are dead, inert, cheaper and present much fewer handling problems. As with any inert material, greater mass production creates cheaper bargain prices.

The function of Vitamins Top

Vitamins are essential to life. They contribute to good health by regulating the metabolism and assisting the biochemical processes that release energy from digested food. They are considered micronutrients because the body needs them in relatively small amounts compared with other nutrients such as carbohydrates, proteins, fats, and water.

Enzymes are essential chemicals that are the foundation of human bodily functions. They are catalysts (activators) in the chemical reactions that are continually taking place within the body. Vitamins work with these enzymes as coenzymes, thereby allowing all the activities that occur within the body to happen quickly and accurately.

Of the major vitamins, some are water-soluble and some are oil soluble. Water-soluble vitamins must be taken into the body daily as they cannot be stored and are excreted within one to four days. These include vitamin C and the B-complex vitamins. Oil-soluble vitamins can be stored for longer periods of time in the body’s fatty tissue and the liver. These include vitamins A, D, E, and K. Both types of vitamins are needed by the body for proper functioning.

Vitamin A (Beta-Carotene) Top

This supplement prevents night blindness and other eye problems as well as some skin disorders such as acne. It enhances immunity, may heal gastrointestinal ulcers, protects against pollution and cancer formation, and is needed for epithelial tissue maintenance and repair. It is important in the formation of bones and teeth, aids in fat storage, and protects against colds, influenza, and infections. Vitamin A acts as an antioxidant, which helps protect the cells against cancer and other diseases. This important vitamin also slows the aging process. Protein cannot be utilized by the body without this supplement.

When food-containing beta-carotene is consumed, it is converted to vitamin A in the liver. Beta-carotene aids in cancer prevention, according to recent reports. No vitamin overdose can occur with beta-carotene, although the skin may turn slightly yellow-orange in color.

Vitamin A can be found in fish liver oils, animal livers, and green yellow fruits and vegetables. Foods that contain significant amounts include alfalfa, apricots, asparagus, beets, broccoli, cantaloupe, carrots, Swiss chard, dandelion greens, fish liver oil and liver, garlic, kale, mustard, papayas, parsley, peaches, red peppers, sweet potatoes, spinach, spirulina, pumpkin and yellow squash, turnip greens, and watercress.

Vitamin A should not be taken in large amounts in pill form or as cod liver oil by those suffering from liver disease. Pregnant women should avoid amounts of vitamin A over 25,000 IU. Children taking vitamin A for more than one month should avoid amounts over 18,000 IU. Antibiotics, laxatives, and some cholesterol-lowering drugs interfere with vitamin A absorption.

Diabetics should avoid beta-carotene as should hypothyroid individuals, because they cannot convert beta-carotene to vitamin A.

Vitamin B Complex Top

The B vitamins help to maintain healthy nerves, skin, eyes, hair, liver, and mouth, as well as muscle tone in the gastrointestinal tract. B-complex vitamins are coenzymes involved in energy production and may be useful for depression or anxiety. The B vitamins should always be taken together in whole food form. Although the B vitamins are a team, they will be discussed individually.

Vitamin B1 (Thiamin) Top

Thiamin enhances circulation and assists in the production of hydrochloric acid, blood formation, and carbohydrate metabolism. Thiamin affects energy, growth disorders, and learning capacity, and is needed for normal muscle tone of the intestines, stomach, and heart.

Food sources of thiamin include dried beans, brown rice, egg yolks, fish , organ meats (liver), peanuts, peas, pork, poultry, rice bran, soybeans, wheat germ, and whole grains. Other sources are asparagus, beans, broccoli, Brussels sprouts, most nuts, oatmeal, plums, dried prunes, and raisins.

Antibiotics, sulfa drugs, and oral contraceptives may decrease thiamin levels in the body. A high-carbohydrate diet increases the need for thiamin. Beriberi, a nervous system disease, is caused by a thiamin deficiency.

Vitamin B2 (Riboflavin) Top

Riboflavin is necessary for red blood cell formation, antibody production, cell respiration, and growth. It alleviates eye fatigue and is important in the prevention and treatment of cataracts. It aids in the metabolism of carbohydrates, fats, and proteins. When used with vitamin A, it maintains and improves the mucous membranes in the digestive tract. Riboflavin also facilitates oxygen use by the body tissues (skin, nails, hair), eliminates dandruff, and helps the uptake of iron and vitamin B6. Vitamin B2 is important during pregnancy because a lack of this vitamin may damage the fetus even though the mother may be unaware of a deficiency. B2 is needed for the metabolism of tryptophan, which is converted to niacin in the body. Carpal tunnel syndrome may benefit from a treatment program that includes riboflavin and B6.

Vitamin B2 is found in the following food products: beans, cheese, eggs, fish, meat, milk, poultry, spinach, and yogurt. Other sources include asparagus, avocados, broccoli, Brussels sprouts, currants, and nuts.

Factors that increase the need for riboflavin include use of oral contraceptives and strenuous exercise. This B vitamin is easily destroyed by light, cooking, antibiotics, and alcohol.

Vitamin B3 Top

Vitamin B3 is needed for proper circulation and healthy skin. B3 aids in the functioning of the nervous system, in the metabolism of carbohydrates, fats, and proteins, and in the production of hydrochloric acid for the digestive system. Niacin lowers cholesterol and improves circulation. B3 is also effective in the treatment of schizophrenia and other mental illnesses.

Niacin and niacinamide are found in beef, broccoli, carrots, cheese, corn flour, eggs, fish, milk, pork, potatoes, tomatoes, and whole wheat.

A flush, usually harmless, may occur after ingestion of niacin in synthetic form; a red rash will appear on the skin and a tingling sensation may be experienced as well. High amounts should be used caution by those who are pregnant and those suffering from gout, peptic ulcers, glaucoma, liver disease, and diabetes.

Pantothenic Acid (B5) Top

Known as the “antistress” vitamin, pantothenic acid plays a role in the production of the adrenal hormones and formation of antibodies, aids in vitamin utilization, and helps to convert fats, carbohydrates, and proteins into energy. This vitamin is needed to produce vital steroids and cortisone in the adrenal gland, and is an essential element of coenzyme A. It is required by all cells in the body and is concentrated in the organs. It is also needed for normal functioning of the gastrointestinal tract and may be helpful in treating depression and anxiety.

The following foods contain pantothenic acid: beans, beef, eggs, salt-water fish, mother’s milk, pork, fresh vegetables, and whole wheat.

No side effects have been documented to date.

Vitamin B6 (Pyridoxine) Top

Pyridoxine is involved in more bodily functions than any other single nutrient. It affects both physical and mental health. It is beneficial if you suffer from water retention. It is necessary in the production of hydrochloric acid and the absorption of fats and protein. Pyridoxine also aids in maintaining sodium and potassium balance, and promotes red blood cell formation. It is required by the nervous system, and is needed for normal brain function and for the synthesis of RNA and DNA (nucleic acids), which contain the genetic instructions for the reproduction of all cells and for normal cellular growth. It activates many enzymes and aids in B12 absorption, immune system function, and antibody production. Vitamin B6 has a role in cancer immunity and arteriosclerosis. It inhibits the formation of a toxic chemical called homocysteine, which attacks the heart muscle and allows the deposition of cholesterol around the heart muscle. B6 may also be useful in preventing oxalate kidney stones and acts as a mild diuretic. It reduces the symptoms of premenstrual syndrome and is helpful in the treatment of allergies, arthritis, and asthma. Carpal tunnel syndrome is linked to a B6 deficiency.

All foods contain small amounts of vitamin B6; however, the following foods have the highest amounts: brewer’s yeast, carrots, chicken, eggs, fish, meat, peas, spinach, sunflower seeds, walnuts, and wheat germ. Other sources not quite as rich in B6 include avocado, bananas, beans blackstrap molasses, brown rice and other whole grains, cabbage, and cantaloupe.

Antidepressants, estrogen, and oral contraceptives may increase the need for vitamin B6 in the body.

Vitamin B12 (Cyanocobalamin) Top

Vitamin B12 is needed to prevent anemia. It aids in cell formation and cellular longevity. This vitamin is also required for proper digestion, absorption of foods, protein synthesis, and metabolism of carbohydrates and fats. in addition, vitamin B12 prevents nerve damage, maintains fertility, and promotes normal growth and development.

A vitamin B12 deficiency can be caused by malabsorption, which is most common in the elderly and in those with digestive disorders. Vegetarians are also more likely to have a B12 deficiency. deficiency symptoms include abnormal gait, memory loss, hallucinations, eye disorders, anemia, and digestive disorders.

The largest amounts of vitamin B12 are found in blue cheese, cheese, clams, eggs, herring, kidney, liver, mackerel, milk, seafood, and tofu. B12 is not found in vegetables; it is available only from animal sources.

Anti-gout medications, anticoagulant drugs, and potassium supplements may block absorption of B12 in the digestive tract. Vegetarians need this supplement because it is found mostly in animal sources.

Biotin Top

Biotin aids skin cell growth, in fatty acid production, in the metabolism of carbohydrates, fats, and proteins, and in the utilization of the B-complex vitamins. Sufficient quantities are needed for healthy hair and skin. Biotin may prevent hair loss in some men. Biotin also promotes healthy sweat glands, nerve tissue, and bone marrow.

A deficiency of this B vitamin is rare because it can be produced in the intestines from foods.

Biotin is found in cooked egg yolk, salt-water fish, meat, milk, poultry, soybeans, whole grains, and yeast.

Raw egg whites contain a protein called ovidin, which combines with biotin in the intestinal tract and depletes the body of this needed nutrient. A dry, scaly scalp and/or face in infants, called seborrheic dermatitis, may indicate a deficiency. Consuming rancid fats or saccharin inhibits biotin absorption. The use of sulfa drugs and antibiotics threatens the availability of biotin.

Choline Top

Choline is needed for nerve transmission, gallbladder regulation and liver function, and lecithin formation. It minimizes excess fat in the liver, aids in hormone production, and is necessary in fat and cholesterol metabolism. Without choline, brain function and memory are impaired. Choline is beneficial for disorders of the nervous system such as Parkinson's disease and tardive dyskinesia. A deficiency may result in fatty build-up in the liver.

The following foods contain a significant amount of choline: egg yolks, legumes, meat milk, and whole grain cereals.

No side effects have been documented to date.

Folic Acid Top

Considered a brain food, folic acid is needed for energy production and the formation of red blood cells. Functioning as a coenzyme in DNA synthesis, it is important for healthy cell division and replication. It is involved in protein metabolism and has been used in the prevention and treatment of folic acid anemia. This nutrient may also help depression and anxiety and may be effective in the treatment of uterine cervical dysplasia. Folic acid helps regulate embryonic and fetal development of nerve cells, vital for normal growth and development. Folic acid works best when combined with vitamin B12. A sore, red tongue is one sign of a deficiency.

The following foods contain significant quantities of folic acid: barley, beans, beef, bran, brewer's yeast, brown rice, cheese, chicken, dates, green leafy vegetables, lamb, lentils, liver, milk, oranges, organ meats, split peas, pork, root vegetables, salmon, tuna, wheat germ, whole grains, whole wheat, and yeast.

Oral contraceptives may increase the need for folic acid. High doses for extended periods should be avoided by anyone with a hormone-related cancer or convulsive disorder.

Inositol Top

Inositol is vital for hair growth. It helps prevent hardening of the arteries and is important in lecithin formation and fat and cholesterol metabolism. It also helps remove fats from the liver.

Inositol is found in fruits, vegetables, whole grains, meats, and milk.

Drinking heavy amounts of caffeine may cause a shortage of inositol in the body.

PABA (Para-Aminobenzoic Acid) Top

PABA is one of the basic constituents of folic acid and also helps in the utilization of pantothenic acid. This antioxidant helps protect against sunburn and skin cancer, acts as a coenzyme in the breakdown and utilization of protein, and assists in the formation of red blood cells. Supplementing the diet with PABA may restore gray hair to its original color if the graying was caused by stress or a nutritional deficiency.

Foods that contain PABA are kidney, liver, molasses, and whole grains.

Sulfa drugs may cause a deficiency of PABA

Vitamin C Top

Vitamin C is and antioxidant that is required for tissue growth and repair, adrenal gland function, and healthy gums. It protects against the harmful effects of pollution, prevents cancer, protects against infection, and enhances immunity. It also may reduce cholesterol levels and high blood pressure, and prevent atherosclerosis. Essential in the formation of collagen, vitamin C protects against blood clotting and bruising, and promotes the healing of wounds and the production of antistress hormones. It also aids in interferon production, and is needed for the metabolism of folic acid, tyrosine, and phenylalanine.

New evidence indicates that vitamin C and vitamin E work synergistically, that is, when they work together, they have a greater effect than when they work separately. Vitamin E scavenges for dangerous oxygen radicals in the cell membrane, while vitamin C breaks the free radical chain in biologic fluids. Both these vitamins greatly extend antioxidant activity.

Vitamin C is found in green vegetables, berries, and citrus fruits. It is found in asparagus, avocados, beet greens, broccoli, Brussels sprouts, cantaloupe, collards, currants, grapefruit, kale, lemons, mangos, mustard greens, onions, oranges, papayas, parsley, green peas, sweet peppers, persimmon, pineapple, radishes, rose hips, spinach, strawberries, Swiss chard, tomatoes, turnip greens, watercress, and acerola cherries.

Aspirin, alcohol, analgesics, antidepressants, anticoagulants, oral contraceptives, and steroid may reduce levels of vitamin C in the body. Diabetic (diabinase) and sulfa drugs may not be as effective when taken with vitamin C. Large amounts may cause a false negative reading when testing for blood in the stool. Pregnant women should use amounts no larger than 5,000 milligrams daily. Infants may become dependent on this supplement and develop scurvy.

Vitamin D Top

Vitamin D is required for calcium and phosphorus absorption and utilization. It is necessary for growth, and is especially important for normal growth and development of bones and teeth in children. It is important in the prevention and treatment of osteoporosis, rickets, and hypoclacemia, and it enhances immunity.

The vitamin D that we get from food or supplements is not fully activated. It requires conversion by the liver, and then by the kidney before it becomes fully active. People with liver or kidney disorders are at a higher risk for osteoporosis.

Because the sun's ultraviolet rays can be converted to vitamin D, exposing the face and arms to the sun three times a week is effective.

Fish liver oils, fatty salt-water fish, dairy products fortified with vitamin D, and eggs all contain vitamin D. It is found in alfalfa, butter, cod liver oil, egg yolk, halibut, liver, milk, oatmeal, salmon, sardines, sweet potatoes, tuna, and vegetables oils. Vitamin D can be converted from the action of sunlight on the skin.

Toxicity may occur from amounts over 65,000 IU over a period of years. Intestinal disorders and liver and gallbladder malfunctions interfere with absorption of vitamin D. The use of some cholesterol-lowering drugs, antacids, mineral oil, or steroid hormones (cortisone) also interferes with absorption. Thiazed diuretics disturb the calcium/vitamin D ratio.

Vitamin E Top

Vitamin E is an antioxidant that prevents cancer and cardiovascular disease. This supplement improves circulation, repairs tissue, and is useful in treating fibrocystic breasts and premenstrual syndrome. It also promotes normal clotting and healing, reduces scarring from some wounds, reduces blood pressure, aids in preventing cataracts, improves athletic performance, and aids leg cramps. Vitamin E also prevents cell damage by inhibiting lipid peroxidation and the formation of free radicals. It retards aging and may prevent age spots as well.

The body needs zinc in order to maintain the proper levels of vitamin E in the blood.

Vitamin E is found in the following food sources: cold-pressed vegetable oils, whole grains, dark green leafy vegetables, nuts and seeds, and legumes. Significant quantities of this vitamin are also found in dry beans, brown rice, cornmeal, eggs, desiccated liver, milk, oatmeal, organ meats, sweet potatoes, and wheat germ.

Those suffering from diabetes, rheumatic heart disease, or an overactive thyroid should not use high doses. Those suffering form high blood pressure should start with a small amount and increase slowly to the desired amount.

Vitamin K Top

Vitamin K is needed for blood clotting and may play a role in bone formation. In addition, vitamin K converts glucose into glycogen for storage in the liver.

Vitamin K is found in alfalfa, broccoli, dark green leafy vegetables, and soybeans. Other foods that contain vitamin K include blackstrap molasses, Brussels sprouts, cabbage, cauliflower, egg yolks, liver, oatmeal, oats, rye, safflower oil, and wheat.

When synthetic vitamin K is used in large doses during the last few weeks of pregnancy, it may result in a toxic reaction in the newborn. Megadoses can accumulate and cause flushing and sweating. Antibiotics interfere with the absorption of vitamin K.