Supplements
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Vitamins and Supplements-Pros and Cautions
There are a dozen or more vitamins that play an essential role in a wide variety of our bodies’ functions. Getting these from a healthy, balanced diet is theoretically possible. Many actually do. But it can be difficult, especially today when so many are on the go.
Supplements can help fill the gap. Unfortunately, there is a large amount of junk science, and much more that simply isn’t known for sure one way or the other, with respect to any weight loss supplement or nutritional aid. It pays to be cautious. It’s your health.
For example, Vitamin C is needed to make collagen, an important feature of many proteins that go to make blood vessels, tendons and more. It also plays a role in making norepinephrine, a key neurotransmitter. A large amount of research exists to show that Vitamin C helps reduce free radicals that can damage cells. This antioxidant role is a factor in reducing the odds of cancer and other diseases.
Children should get from 15-25 mg per day, while adolescents need 75 mg (males) or 65 mg (females). Adult males need about 125 mg daily, females 75 mg. Orange juice is an excellent source, since it contains 75 mg in only 6 ounces. A cup of strawberries has 82 mg. Even a medium tomato will have about 23 mg. It’s hard to ‘overdose’ on Vitamin C since any excess is excreted out in the urine.
The role of Vitamin A in vision has been well publicized. Every child knows he is ’supposed to eat his carrots’. But it also plays a part in maintaining the lining of the lungs, as well as that of the urinary and digestive tracts.
Adults need about 2300 IU (females) and 3000 IU (men). Good sources include carrots, of course. But a medium egg will supply about 280 IU. An ounce of Cheddar cheese has about 300 IU. Breakfast cereals may contain anywhere from 500-1000 IU.
But, unlike Vitamin C, it is possible to consume too much Vitamin A. A safe upper limit ranges between 8000-10,000 IU daily. Too much over a long period can produce vomiting or even liver damage. Still, many large surveys point to the conclusion that about 25% of adult Americans don’t get enough in their diet.
There are a number of other essential daily vitamins, including members of the B-complex, D, E and others. But these two examples alone are enough to show that it requires some care to get the right amounts. Whether attempting to get all the needed vitamins from diet alone or by taking supplements, it’s important to keep track of the amounts.
Those taking supplements as part of a weight loss program should find this easy. They’re already tuned to monitoring their intake. But the same advice applies to anyone seeking to optimize their nutrition.
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All About Nutritional Supplements
A supplement, by definition, is something that accompanies something essential. But, in some cases, nutritional supplements can themselves be an essential part of a healthy nutrition regimen.
Whether because of a busy life style, or an individual genetic or physiological condition, there are those who benefit from nutritional supplements. Everyone requires a certain amount of vital biochemicals, with the proportion varying within a narrow range for almost everyone.
But diet doesn’t always supply those amounts, even when a sincere effort is made to eat properly. Some have rigorous exercise routines, others are forced to a more sedentary lifestyle because of work and family life. Most importantly, every individual is unique and therefore requires a particular amount of nutrient that differs slightly from others.
B-complex vitamins, for example, are essential for everyone. But the proper amount will vary depending on weight and unique physiology. For some, an all-purpose daily vitamin pill is enough to supply any needed amount that doesn’t come from a balanced diet. The body has a well-tuned ability, in most cases, to absorb what’s needed and slough off the rest.
For others, added amounts or specialized types are a requirement for good health. Vitamin C is eliminated in the urine when consumed in excess amounts. But what is excess one day may not be enough the next, requiring tomorrow’s deficit to be made up through diet or supplements.
Taking Vitamin C once helped eliminate the dangers of scurvy and rickets. That’s rarely a problem in developed countries today, but there is strong evidence that it helps boost the immune system, leading to fewer colds and infections. Past claims overstated the facts, but Vitamin C remains a needed element.
Many people as they get older consume much less calcium. To an extent, that’s normal and healthy. Young adults don’t require anywhere near the amounts that they did when they were infants or young children.
But the curve picks up again later in life, as bones become less able to manufacture the appropriate amount. For many who are lactose intolerant, or simply don’t care for the taste of cow’s or goat’s milk, getting calcium in the form of a supplement is a great way to get that essential mineral.
Omega-3 are essential fatty acids that help reduce inflammation and prevent heart disease, to name only two benefits. But one of the main dietary sources – fish – isn’t to everyone’s taste. It’s also unfortunately the case that sometimes the local fish supply is temporarily unsafe. In those circumstances a nutritional supplement is an excellent alternative.
There are dozens of supplements that can help balance out hormonal deficiencies that many women and some men suffer from. Soy is one that can smooth out imbalances and help reduce PMS (Premenstrual Syndrome) or menopause symptoms. Others are helpful for thyroid imbalances.
Cortisol is another example. Naturally produced by most people in the proper amount, some people have a deficiency due to a gland weakened by disease, age or genetic condition. Those low in cortisol can suffer from fatigue, aching joints and other symptoms. Taken in the proper amounts, it can make a huge positive lifestyle difference.
Each person should undergo rigorous testing before taking anything more than an average daily vitamin or one of the more common supplements. Ginko, for example, can lead to excessive bleeding in some. You need to know which are safe for you. But once you have the results, taking nutritional supplements can make the difference between mediocre and optimal health.
Minerals, and Why You Need Them
The phrase ‘vitamins and minerals’ often occurs in nutrition articles. But they have distinct differences. Everyone is familiar with some of the essential vitamins (A, B, C, D and others). But what are the essential minerals and why are they essential?
What are labeled minerals are often elements from the Periodic Table, things like iron (Fe), calcium (Ca), zinc (Zn) and potassium (K). They’re called minerals, though, because they readily combine with oxygen (O) and other elements or molecules in the body to produce what are technically minerals. Elements are simple atoms, minerals are always combinations of atoms.
They’re essential because they play an indispensable role in so many vital biochemical processes that contribute to health.
Iron
Iron, for example, is a key element in the hemoglobin molecule. This complex molecule is a necessary component of red blood cells, which transport oxygen throughout the entire body. That oxygen is a major factor in a wide variety of biochemical reactions that take place within the cells making up living tissue.
Children should get about 10 mg per day, while adolescents need about 11 mg (for males) and 15 mg (for females). Adult males need about 8 mg, females around 18 mg though the number drops to 8 mg after age 51. Chicken liver is an excellent source of iron and can supply up to 70% of the daily requirement. Beef, turkey, oysters and clams are other good sources.
Calcium
Calcium is another common element that is vital to good nutrition. Its role in the development and maintenance of bones and teeth is well known. But it also plays a part in maintaining the heart and nerves. It performs a major function in muscle contraction, and participates in the secretion of hormones and enzymes.
While bone loss is slow, calcium is lost out of the body all the time through the hair and nails, in feces and sweat, and other means. Getting an adequate amount isn’t difficult, though. Milk is a well known source, but for the lactose intolerant orange juice is often fortified with calcium. Leafy green vegetables are another good source.
Younger children should get about 800 mg per day, while adolescents need approximately 1300 mg daily. Adults should be sure to get 1000 mg (1 gram) daily, with no more than 500 mg at one time. The number rises to 1200mg for those over 51. Avoid consuming more than 2,400 mg daily since this can lead to imbalance of other minerals and a type of toxicity.
Potassium
Key to good blood pressure is an element very similar to sodium: potassium. Both participate in the mechanism that keeps the heart pumping. But potassium has a much wider role in the human body. It’s found in almost every cell and the fluid surrounding them. It participates in good kidney function and digestion.
Getting potassium from the diet is easy. Adults need about 4700 mg daily, while the proper amount for children ranges from 3000-3800 mg, with adolescents at 4500 mg. Good sources include potatoes (610 mg), bananas (420 mg), milk (380 mg), orange juice (355 mg) and halibut (490 mg). Yogurt nearly tops the list at 580 mg for one cup of nonfat, plain.
