Vitamin Supplement - Daily Vitamin Supplement
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 vitamin supplements, 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 other vitamin supplements that can enhance vitality. Take a look and see if you might not benefit from a vitamin supplement. You can find an excellent daily vitamin supplement, a doctor-formulated multivitamin product by Ray Sahelian, M.D..
For mental enhancement, see Mind Power Rx.Purchase your vitamin supplements at
Physician Formulas, a reliable
and trustworthy source of vitamin supplements.
Folic acid or folate (and the other B vitamins) as daily
vitamin supplement
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.
Magnesium
Health benefits Important for optimal muscle and nerve functioning, magnesium
keeps your heart rhythm steady and lowers blood pressure. It also plays a
pivotal role in building bone strength and may help manage cardiovascular
disease, diabetes, and migraine headaches.
Food sources: Spinach and other green veggies, legumes (beans and peas), nuts,
seeds, and whole grains. A vitamin supplement that includes 100 to 300 mg of
magnesium a day should be fine.
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. For a
Coral-Calcium supplement.
Vitamin D vitamin supplement
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.
Vitamin K
Health benefits Like calcium, magnesium, and vitamin D, vitamin K is an
important contributor to bone strength. More and more research is indicating
this nutrient is particularly beneficial for postmenopausal women, who are at
increased risk for osteoporosis and fractures. Vitamin K also appears to play a
role in keeping the arteries flexible and staving off heart disease. The
government’s recent National Health and Nutrition Education Survey found that,
on average, 98 percent of Americans do not meet the RDA for vitamin K.
Food sources Green leafy vegetables, broccoli, Brussels sprouts, cabbage. Eat
with salad dressing or another fat source to increase absorption.
How much RDA is 65 mcg per day for women. Pregnant women or nursing mothers
should not exceed the RDA with supplements unless advised to do so by a
physician. A study done in 2003 reported that the current vitamin K RDA may be
inadequate for older women, however. Even though this nutrient is fat-soluble,
it is not stored in the body. It is considered nontoxic for most adults, even in
high amounts.
Best supplemental form Either of the natural forms — vitamin K1 or vitamin K2.
Vitamin K2 has been shown to be more potent. It is best absorbed when taken with
a meal.
Fish oil vitamin supplement
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).
Supplements and Herbal Index tongkat ali home page