Vitamin Supplement health benefit and proper dosage - which daily pills work and which to choose?
Findings from the government’s most recent National Health and Nutrition Education Survey (NHANES) indicate that Americans’ diets are falling short on several key nutrients that positively affect health. Among them are folic acid, calcium, and vitamins B, C, E, D, and K. We teamed up with Health and Wellness Advisory Board member Ray Sahelian, M.D., to pull together some basic facts about where you can get each of these daily pills, how much you should take, and the health benefits you are likely to gain. He also added a few other essentials — magnesium, and the B vitamins, as well as some herbs, antioxidants, and others that can enhance vitality. Take a look and see if you might benefit. You can find an excellent daily vitamin supplement, a doctor-formulated multivitamin product by Ray Sahelian, M.D.
What is your opinion and research related to claims
that natural pills are a waste of money, since the body can not absorb,
evidenced by number of whole tablets in sewer tanks? What to look for to assure
this is not the case when you purchase them?
One has the option to crush them or open a capsule and mix the
contents in some fluid.
Folic acid or folate, and the other B vitamins
Health benefits folic acid, in particular, has been associated with risk
reductions in cardiovascular disease, as well as colon, cervical, and breast
cancers. It is well-known for its ability to prevent birth defects and may also
prevent Alzheimer’s disease by protecting the neurons critical for learning and
memory. Sahelian says you might as well pair this nutrient with all the other B
vitamins, because together, they offer one of the cheapest, safest, and most
reliable ways to improve your overall sense of well-being. Long known for their
ability to counter stress, the Bs improve mood and energy and also boost mental
alertness, concentration, and memory.
Food sources Leafy greens are the best source of folate. The B vitamins in
general can be found in whole grains, lean meats, dairy products, and legumes.
How much Sahelian says the increased consumption of refined foods has lowered
the amount of B vitamins in most Americans’ diets. He recommends one to three
times the Recommended Daily Allowance (RDA), particularly for people who have
reached middle age.
Best supplemental form - Folic acid or folate 400 to 800 mg a day.
Calcium
Health benefits About 99 percent of the calcium in the body resides in the bones
and teeth. The remaining one percent helps contract muscles, clot blood,
transmit nerve impulses, regulate the secretion of various hormones, and
optimize enzyme functioning. Adequate levels can lower blood pressure and
significantly reduce PMS symptoms. Research suggests it also helps reduce colon
cancer risk.
Food sources The best sources are milk, yogurt, and cheese. It is also found in
almonds, oysters, and dark green leafy vegetables such as spinach and kale. Current recommendations hover between 1,000 and 1,200 mg a day, but
studies indicate that if enough vitamin D is ingested, dosages above 800 mg are
not needed. Sahelian says 400 to 1000 mg a day from supplements is adequate for
most people. Extremely high calcium intake can lead to kidney stones.
A flaw in much of our medical research and thinking is
the over simplification of the complexity of the body and its systems. By this I
mean the search for single causes and cures when in fact the systems of the body
are a synergy of effects. A single cause and effect while tidy and desirable
will in almost all cases lead to failure and misinformation. For example:
Building bones requires not just Calcium, but rather a variety of nutrients, the
absence of any one causing the entire system to fail or work improperly. Thus
research on single causes and effects, in general, is not the best way to go.
Vitamin D
Health benefits Often referred to as the sunshine vitamin, vitamin D does far
more than aid calcium absorption. Several studies have linked higher intakes to
a reduced risk for several cancers, including colon, pancreatic, prostate,
breast, and ovarian cancers. One thousand international units (IU) a day appears
to cut cancer risk in half, according to one study.
Vitamin D also
appears to boost immunity and may lower risk for osteoarthritis, diabetes, and
autoimmune diseases. Sahelian says tissues throughout the body have vitamin D
receptors and notes that many scientists suspect that the vitamin has other
yet-to-be-discovered benefits.
Food sources Fatty fish, fish oils, fortified milk, some orange juices (only if
fortified).
How much 400 to 800 IU a day. People living in northern latitudes may want to
consider taking more through supplements during the winter months.
Best d vitamin supplemental form is cholecalciferol.
Vitamin supplement E
This fat-soluble antioxidant has been the subject of much
controversy in recent years, but don’t let that fool you.
Vitamin E supplementation has been associated with reduced heart disease and colon cancer
risk, as well as reduced occurrence of cataracts and upper respiratory
infections and slowed progression of advanced age-related macular degeneration
and Alzheimer’s disease. When taken a few days before the start of a menstrual
period, it also seems to reduce cramping. Most of the controversy lies in
determining the ideal dosage and form.
Food sources Nuts and seeds, wheat germ, olive oil, and spinach and other green
leafy vegetables.
How much The RDA is 15 IU a day. Benefits taper off after 200 IU, and higher
dosages have been linked to adverse effects. (Vitamin E is fat-soluble and can
accumulate in your cells.) For optimal absorption, take it with a meal.
Best supplemental form Several types of natural vitamin E compounds are
available, including alpha, beta, gamma, and delta tocopherol. Sahelian
recommends a combination of all of these natural forms, since you will find all
of them in foods. The natural forms are labeled with a d- prefix rather than the
synthetic dl-.
Vitamin supplement C
Health benefits This naturally occurring antioxidant protects various cells and
tissues in the body. It plays a central role in wound healing and may protect
and maintain stomach, breast, and eye health. It also seems to hold benefits for
smokers, particularly in conjunction with vitamin E, where it works to
neutralize toxins and boost blood circulation to the heart to nonsmoking levels.
Although Sahelian says taking
Vitamin C supplements won’t prevent colds for most
people, it does for those under extreme physical stress, such as soldiers,
marathon runners, and skiers.
Food sources Many fruits and vegetables: red bell peppers, citrus fruits,
strawberries, broccoli, cauliflower, green leafy vegetables, papaya, cantelope,
just to name a few.How much 100 to 300 mg a day.
Fish oil
Health benefits The omega-3 fatty acids found in fish oil will not only improve
your heart health, reducing risk for heart disease and heart arrhythmias, but
also your mental outlook. Research has linked fish oil supplementation to
reduced risk for depression (including postpartum depression), attention deficit
hyperactivity disorder (ADHD), and even anger and violence. Sahelian says
patients of his who start taking it often report a reduction in anxiety symptoms
and sleeping problems, as well. Fish oil also benefits vision and may help
alleviate arthritis and autoimmune-disease symptoms.
Food sources Fatty fish (mackerel, lake trout, herring, sardines, albacore tuna,
and salmon). Omega 3s can also be found in some plant foods — most abundantly in
flaxseed and walnuts. Because you need to attain an optimal tissue
ratio of omega-3s to omega-6s to see benefits, much of it will depend on how
many omega-6 fats you consume on a daily basis. The main sources of omega-6 fats
in Americans’ diets are common vegetable oils, such as safflower, sunflower,
corn, and soybean oils, which are frequently used in processed foods. Switch to
olive or canola oil, and limit the others as much as you can.
Best supplemental form Look for supplements that contain both eicosapentaenoic
acid (EPA) and docosahexaenoic acid. DHA is available as a vegetarian source form algae.
Inquiries
I am sensitive to vitamin supplement doses and I have found, in
the past, that the usual market doses are too strong for me. For
example, I used to take Co-enzyme Q10 30 mg everyday but found after a
few days it was too stimulating. So I resorted to taking it every second
day but I would prefer taking a smaller dose, say 10 mg, everyday. The
same thing with R Alpha Lipoic acid. I would like trying a dose of about
5 mg to begin with but the smallest dose available is 50 mg. Can the
capsule be emptied into a container with, say orange juice, and mixed
and consume a prescribed fraction of that juice each day. Or will
putting these supplements into a juice and leaving in the refrigerator for a few
days destroy the supplement?
Yes, it is certainly okay to open a capsule of a supplement
and use a portion. For most supplements it should not be a
problem to keep them two to five days in juice in the refrigerator although I
would prefer not much longer. Another option is to open a capsule, pour
out some of it, and then close the capsule again. Many capsules can be
opened by twisting and pulling on each end. We encourage people who are
sensitive to open capsules or break tablets and use smaller amounts. One
of the most important things to recognize about taking medication or
supplement pills is that there is a wide range of dosages that are
appropriate. For instance, we have had feedback from Passion Rx users
that a third of a capsule taken for a few days works for some people whereas others say they
need a capsule and a half or two capsules for several days to notice an effect.
There are some people who notice an effect from a supplement or prescription
drug that is a tenth as small as someone else who has a high threshold.
My daughter, who is just recovering from a bout of Crohn's
disease, has been consulting a nutritionist who has recommended isotonic
vitamins and minerals for better absorption. Do you think these forms are better absorbed than the powder form?
We don't think, for practical purposes, it makes much of a
difference. The definition of isotonic vitamins is not clear and sounds more
like a marketing tool.