Vitamin Supplement health benefit and proper dosage - Daily Vitamin Supplement, which ones 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 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..

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.

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). 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 this form of supplement is 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.

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