You are here: Home / Archives for vitamins

 

Choline Explained

 

July 25, 2010 By Tom Leave a Comment

A selection of eggs in a nest.

WHAT IS CHOLINE?

Choline is an essential nutrient that promotes good liver health and plays a key role in fat metabolism.  Whilst it is not technically a vitamin, it is often unofficially classified as a water soluble, B complex vitamin.  In this article I will be discussing choline in greater detail.

WHEN WAS CHOLINE DISCOVERED?

Choline was discovered by Adolph Strecker in 1862 and chemically synthesised in 1866.  In 1946 further research revealed that a diet lacking in choline caused liver cancer in rats.  However, it was not until 1998 that choline was classified as an essential nutrient for humans by the National Academy of Sciences and adequate intake (AI) levels were established.

HOW DOES YOUR BODY USE CHOLINE?

Choline is stored in the liver and also found throughout the body in cell membranes.  As I discussed above choline is crucial for liver health and fat metabolism but it also has many other roles in the body.  The list below provides some of the main functions of choline in the body:
- Maintaining healthy cell membranes.
- Promoting brain and memory development in growing fetuses and newborn infants (in conjunction with vitamin B9).
- Protecting you from a build up of homocysteine (a harmful compound that can cause heart disease and osteoporosis) in the blood.
- Protecting you from nervous system disorders such as Alzheimer’s disease and Huntington’s disease.
- Reducing chronic inflammation.
- Reducing the risk of breast cancer in women.
- Supporting fat metabolism.
- Supporting nervous system activity.

HOW MUCH CHOLINE DO YOU NEED?

Our requirement for choline increases as we age and peaks when we enter adulthood.  Whilst our bodies can make some choline, the amount it produces is not enough to meet our daily needs.  Because of this the National Academy of Sciences established daily adequate intake levels for choline in 1998.  These are listed below in milligrams (mg):

Children:
- Children aged 0-6 months:- 125mg.
- Children aged 7-12 months:- 150mg.
- Children aged 1-3 years:- 200mg.
- Children aged 4-8 years:- 250mg.
- Children aged 9-13 years:- 375mg.

Men:
- Men aged 14 years and over:- 550mg.

Women:
- Women aged 14-18 years:- 400mg.
- Women aged 19 years and over:- 425mg.
- Pregnant women:- 450mg.
- Breastfeeding women:- 550mg.

WHICH FOODS CONTAIN CHOLINE?

High protein foods are often the best source of choline although some vegetables contain high levels too.  The list below contains five of the richest choline food sources:
- Beef Liver:- 426mg per 100g.
- Chicken Breast:- 85mg per 100g.
- Cod:- 84mg per 100g.
- Egg:- 172mg per 100g.
- Lean Beef:- 100mg per 100g.

WHAT ARE THE SYMPTOMS OF GETTING TOO MUCH CHOLINE?

Eating too much choline can be dangerous.  The National Academy of Sciences has established a daily tolerable upper intake level of 3.5g per day.  Consuming more than this can lead to various problems which include:
- Dizziness.
- Faintness.
- Nausea.
- Reduced blood pressure.
- Sweating.
- Vomiting.

WHAT ARE THE SYMPTOMS OF NOT GETTING ENOUGH CHOLINE?

Failing to consume the daily adequate intake levels of choline can have a number of negative effects which include:
- Anemia (a low red blood cell count).
- Fatigue.
- High blood pressure.
- Increased heart disease risk (due to the build up of homocysteine).
- Insomnia.
- Kidney failure.
- Nerve-muscle imbalances.
- Memory problems.
- Poor kidney function.
- Poor liver function.
- Vitamin B9 deficiency.

CHOLINE SUMMARY

Choline has only been recognised as an essential nutrient for humans relatively recently.  However, it is needed to keep your brain, liver and nervous system functioning properly.  So check your diet and make sure you are getting your daily adequate intake of choline.

Now I want to hear from you guys.  Did you know much about choline before reading this article?  Does your diet contain enough?  Let me know by leaving a comment.

Sources:
Choline (Enerx)
Choline (WHFoods)
Choline (Wikipedia)
Choline Info
Choline Information (The Vitamins and Nutrition Centre)
Choline: The “New” Essential Nutrient (Egg Nutrition Center)

Filed Under: B Complex Vitamins Tagged With: , , , , ,

 

From Vitamin A to Vitamin E: 40+ Vitamin Rich Foods

 

January 26, 2009 By Tom 28 Comments

In my last few posts I have been discussing vitamins in greater detail.  I outlined how they were vital to your health and that without them you would suffer from a number of adverse effects.  I also discussed the dangers of overdosing on vitamins and said that it was very difficult to overdose on them from food alone.  Although I am not completely against the use of vitamin supplements I believe that you should try and get your vitamins from food sources where possible.  Today I am going to try and help you do just that by listing over 40 vitamin rich foods.

1) VITAMIN A:- Vitamin A can be sourced from both animals (in the form of retinol) and plants (in the form of carotenoids).  Below are the five of the richest vitamin A food sources:
- Eggs.
- Liver.
- Milk.
- Raw Carrots.
- Spinach.

2) VITAMIN B1 (THIAMINE):- Vitamin B1 (also known as thiamine) can be found in a number of foods.  Five of the richest food sources include:
- Cashew nuts.
- Enriched whole grain products.
- Green beans and peas.
- Pork.
- Watermelon.

Since vitamin B1 is a water soluble vitamin you need to be careful when preparing these foods.  Vitamin B1 is easily destroyed by high cooking heats and can also leach out into cooking water.  Therefore, cooking the above foods at lower heats and steaming instead of boiling can help preserve their vitamin B1 content.

3) VITAMIN B2 (RIBOFLAVIN):- Vitamin B2 (also known as riboflavin) can be found in various foods with dairy products being the best source.  Below are five of the best foods for getting your vitamin B2:
- Cheese.
- Kidney meat.
- Milk.
- Sweet potatoes.
- Yoghurt.

Vitamin B2 is very sensitive to light and can be destroyed by prolonged exposure.  Therefore, it is advisable to store foods that contain vitamin B2 in dark places.

4) VITAMIN B3 (NIACIN):- Vitamin B3 (also known as niacin) can be found in foods in two forms; preformed niacin and the amino acid tryptophan (which the body can convert into niacin).  The following five foods are rich sources of vitamin B3:
- Beef.
- Chicken.
- Mushrooms.
- Peanuts.
- Tuna.

5) VITAMIN B5 (PANTOTHENIC ACID):- Vitamin B5 (also known as pantothenic acid) can be found in a variety of foods with fresh fruits and vegetables being particularly rich in this vitamin.  The list below contains five of the best foods for getting your vitamin B5:
- Cauliflower.
– Eggs.
- Mushrooms.
- Strawberries.
- Tomatoes.

6) VITAMIN B6 (PYRIDOXINE):- Vitamin B6 (also known as pyridoxine) is generally found in protein rich foods.  Below are five of the top vitamin B6 food sources:
- Bananas.
- Broccoli.
- Brussel sprouts.
- Cabbage.
- Cottage Cheese.

7) VITAMIN B7 (BIOTIN):- Vitamin B7 (also known as biotin) can be found in most foods.  Five of the richest vitamin B7 sources are listed below:
- Broccoli.
- Egg yolk.
- Liver.
- Milk.
- Spinach.

8) VITAMIN B9 (FOLIC ACID):- Vitamin B9 (also known as folic acid) is found in a variety of foods, particularly fresh vegetables.  Five of the richest food sources for vitamin B9 include:
- Asparagus.
- Avocados.
- Beets.
- Cabbage.
- Oranges.

9) VITAMIN B12 (COBALAMIN):- Vitamin B12 (also known as cobalamin) is found in multiple foods, with animal products being a particularly good source.  The list below contains five of the best foods for getting your vitamin B12:
- Lamb.
- Oysters.
- Sardines.
- Tuna.
- Yoghurt.

10) VITAMIN C (ASCORBIC ACID):- Vitamin C (also known as ascorbic acid) is found mainly in fruits and vegetables with citrus fruits being a very good source.  Below are five of the best vitamin C food sources:
- Kiwifruit.
- Grapefruit.
- Lemons
- Mango.
- Oranges.

When consuming foods that are rich in vitamin C you need to be aware that it can be quite easily destroyed.  Bruising, cutting and high heats can all lead to vitamin C being destroyed.  Therefore, you need to take care when storing and preparing the above foods and steam instead of boiling where possible.

11) VITAMIN D:- Vitamin D is produced by your body when exposed to sunlight.  However, it can also be found in certain foods, five of which are listed below:
- Butter.
- Cod liver oil.
- Eggs.
- Milk.
- Tuna.

12) VITAMIN E:- Vitamin E is one of the more difficult vitamins to source from diet alone.  However, it is still possible with certain foods including nuts and oils being rich in vitamin E.  The list below contains five of the best vitamin E food sources:
- Almonds.
- Brazil nuts.
- Corn oil.
- Hazelnuts.
- Peanuts.

13) VITAMIN K:- Vitamin K is mainly found in green, leafy vegetables.  Some of the richest food sources of vitamin K are listed below:
- Broccoli.
- Cabbage.
- Green tea.
- Liver.
- Spinach.

I hope this article has shown you that you do not need to rely on daily multi vitamins to get your recommended daily allowance (RDA) for the various vitamins.  By eating a variety of natural foods you can easily get the vitamins you require.  If you feel that you are not currently getting enough of a certain vitamin then take a look at the lists in this article, pick one of the foods and incorporate them into your diet.  There’s plenty of nutritious, tasty foods to choose from and a lot of them are highly versatile.  Eggs can be boiled, poached, fried, scrambled or even mixed up with some meat and vegetables to make an omelette which is both tasty and healthy.  Spinach can be eaten alone, added to a sandwich or used to bulk up a vitamin rich casserole or stew.  These are just a couple of the possible options.  Have a look at the above lists and see what tasty, nutritious, vitamin rich meals you can put together for yourself.

Now I’d like to hear from you guys.  Are there any vitamin rich foods I have missed out on?  Do you get all your vitamins from food alone?  Let me know your thoughts by leaving a comment.

- Cauliflower.
- Mushrooms.
- Strawberries.
- Tomatoes.
Filed Under: Food, Vitamins Tagged With: , , ,

 

4 Factors that may make Vitamin Supplements Necessary

 

January 23, 2009 By Tom 15 Comments

In one of my recent articles I stated that I did not think multi vitamins were necessary.  I also said that it was very difficult to overdose on vitamins from food alone and that overdosing is normally the result of excessive vitamin supplement consumption.  After reading these articles you probably think I am completely against the consumption of vitamin supplements.  However, this is not the case.  Whilst I am generally against multi vitamin supplements (for the reasons discussed in my article) I do feel that other vitamin supplements are valuable tools in certain situations.  In this article I will be discussing four factors that can make vitamin supplementation necessary.

1) ALCOHOLISM:- Alcoholism and heavy alcohol consumption can lead to a person becoming deficient in any of the thirteen vitamins.  This is sometimes due to the poor diet consumed by alcoholics but generally a result of organ damage that is caused by excessive alcohol consumption.  Whilst I do not think vitamin supplements should be used to support heavy drinking they can be useful tools for recovering alcoholics.  They may also be necessary for alcoholics who have suffered permanent damage to their liver, pancreas or intestinal tract, all of which make it more difficult for the body to absorb vitamins.

2) DISEASES AND GENETIC DISORDERS:- There are a number of diseases and genetic disorders that can affect your body’s ability to absorb vitamins.  Stomach problems can lead to a vitamin B12 deficiency because absorption of this vitamin requires a substance called intrinsic factor to be present in the intestine.  If you have a problem with your stomach that inhibits the production of intrinsic fact then you may not be able to absorb enough vitamin B12 even if you are consuming the recommended daily allowance (RDA) through your diet.  Cancer, chron’s disease and liver disease are other conditions that can contribute to a vitamin deficiency.  Therefore, if you suffer from any conditions that affect your body’s ability to use vitamins you may need to take advantage of vitamin supplements.

3) MEDICATIONS:- There are a number of medications that can interfere with vitamin absorption.  Certain antibiotics can destroy the bacteria responsible for producing vitamin B7 and vitamin K and this may contribute to a deficiency.  Oral contraceptives and painkillers can impair your body’s ability to absorb vitamin B9.  Anticoagulants (medicines that thin the blood and prevent it from clotting) can also inhibit the absorption of vitamin K.  Therefore, if you are using any of the above medications you may need to supplement your diet with certain vitamins.

4) PREGNANCY:- During pregnancy your vitamin requirements will be increased.  Not only will you need to get enough vitamins for yourself but you will also need to consume enough for your growing baby.  Sometimes diet alone may not be enough to get the required vitamins for the two of you.  In these situations vitamin supplements may be required.

Overall, I believe that diet should be the first choice when it comes to getting your vitamins.  Supplements should not be used as an excuse for poor eating habits.  However, I understand there are factors that can compromise your ability to get the required levels of vitamins from the foods you eat.  In these situations vitamin supplements are useful and may even be necessary.

If you do think that you need vitamin supplements, go talk to your doctor first.  As I have discussed previously you can overdose on vitamins and in most cases supplements are the cause.  Your doctor will be able to advise you on which (if any) vitamin supplements you need based on your current health and any medications you are currently taking.  Using this advice you can then get the vitamin supplementation you need without over doing it.

What do you guys think?  Are there any other factors I have missed that may make vitamin supplementation necessary?  Do you always try and get your vitamins from food sources?

*****

Although you should try and get your vitamins from food where possible this is not always possible.  Sometimes supplementation is required.  In this case you should check out Vitabase who offer a fantastic selection of vitamin supplements at fantastic prices:

Vitabase banner

Filed Under: Supplements, Vitamins Tagged With: , , , ,

 

8 Adverse Effects of Vitamin Deficiency

 

January 20, 2009 By Tom 17 Comments

Recently I outlined how getting your vitamins can be very beneficial to your health.  I also discussed that you can go too far by overdosing on the various vitamins which can lead to a number of adverse effects.  Today I would like to discuss the other extreme – vitamin deficiency.  Just as getting too many vitamins can cause undesirable symptoms, not getting enough can also negatively impact your health.  In this article I will be discussing the adverse effects of not getting enough vitamins and outlining how you can make sure you get enough of each.

1) DIFFICULTY PERFORMING ESSENTIAL FUNCTIONS:- Vitamins are essential nutrients that are required by your body so that the cells can function properly.  Therefore, the immediate impact of not getting enough vitamins is that your body will struggle to perform essential functions such as growth, producing new cells, healing wounds and protecting your existing cells from oxidative damage.

2) VISION PROBLEMS:- Not getting enough vitamin A makes the cornea very dry which causes damage to both the cornea and the retina.  This often leads to problems with your vision .  Night blindness (a condition that makes it difficult or impossible to see in dim light) is usually the first sign of a vitamin A deficiency but if left untreated this can develop into full blindness.  A lack of vitamin B2 has also been linked with eye damage which could contribute to vision problems.

3) BERIBERI:- A vitamin B1 deficiency causes condition called beriberi to develop.  There are two main types of beriberi; dry beriberi and wet beriberi.  Dry beriberi affects the nervous system and leads to pain, loss of feeling in your extremities and weak muscles.  In the worst cases it can cause partial paralysis and brain damage.  Wet beriberi affects the cardiovascular system and can enlarge your heart, increase your heart rate and weaken the capillary walls.  In the worst cases it can lead to heart failure.

4) SKIN PROBLEMS:- Low levels of vitamin B2, B6, B7 and E can all lead to problems with your skin.  Being deficient in vitamin B2 can make your skin greasy, scaly or dry.  Not getting enough vitamin B6 can cause your lips to become cracked and sore.  A vitamin B7 deficiency can lead to dry skin, rashes and fungal infections.  Consuming low amounts of vitamin E is linked with the development of age spots (brown pigmentations that appear on the skin).

5) PELLAGRA:- Not consuming enough vitamin B3 can lead to pellagra.  This condition has a number of unpleasant symptoms including diarrhea and skin inflammation.  It also has a negative impact on your mental health causing aggression, insomnia and ultimately dementia.  If left untreated pellagra can prove fatal.

6) MENTAL PROBLEMS:- Vitamin deficiencies can also have a negative impact on your mental health.  As discussed above not getting enough vitamin B3 causes pellagra which negatively impacts your mental health.  An extended vitamin B7 deficiency can lead to depression.  Not consuming enough vitamin B12 can in the worst cases cause dementia.

7) BLOOD PROBLEMS:- Being deficient in vitamin B9, B12, C, E and K can lead to a number of blood related disorders.  Not getting enough vitamin B9 causes macrocytic anemia, a condition where your red blood cells are larger than normal which reduces the overall number of red blood cells in your blood stream.  A vitamin B12 deficiency is linked to pernicious anemia, a similar condition to macrocytic anemia.  Being deficient in vitamin C leads to the development of a condition called scurvy which can cause bleeding and make it difficult for your wounds to heal.   A lack of vitamin E can lead to hemolytic anemia, a condition where your blood cells become extremely delicate and break down faster than they can be replaced.  Not consuming enough vitamin K can lead to uncontrollable bleeding from your eyes, gums and nose.

8) BONE PROBLEMS:- Not getting enough vitamin D causes bone disorders in both adults and children.  In children it leads to rickets, a condition which causes the bones to bend, swell and fracture.  In adults it causes osteomalacia, a condition similar to rickets where the bones become soft.  A lack of vitamin K can lead to the development of osteoporosis, a condition where the bones become less dense and fracture more easily.

As you can see vitamin deficiencies can have a number of adverse impacts and make it difficult for your body to function properly.  Some of the symptoms are much less common than others (scurvy is very rare in developed countries whereas anemia is much more prevalent) but all of them are unpleasant.  The majority of vitamin deficiencies are down to a poor diet that is lacking in certain vital vitamins.  These can be addressed by identifying the areas of your diet where certain vitamins are lacking and then adding the necessary foods.

However, there are a number of other factors that can cause your body to lack certain vitamins.  Alcoholism and heavy alcohol consumption can interfere with the absorption of various vitamins.  There are also a number of conditions and diseases that prevent your body from processing vitamins properly including cancer, crohn’s disease, liver disease and stomach problems.  Certain medications including anti-biotics, anti-coagulants (blood thinning medication), oral contraceptives and painkillers can inhibit the body’s ability to use vitamins.  Getting very little sunlight can also cause a vitamin D deficiency, although this can be addressed by increasing your dietary vitamin D intake.  If you believe you may be deficient in certain vitamins as a result of any of the above factors then you should consult your doctor right away and explain your concerns.  They will then be able to test you for vitamin deficiencies (usually by performing a blood test) and give you the appropriate advice for topping up your vitamin levels if necessary.

Whether your vitamin deficiency is a result of diet or other factors the symptoms are never pleasant.  Your doctor is the best person to consult on this topic as they will be able to address any concerns you have and provide you with a professional opinion on what you should do top up your vitamin levels.  With their advice you can avoid vitamin deficiencies, consume adequate levels of each vitamin and improve your overall health.

Now I want to hear from you guys.  Have you ever experienced a vitamin deficiency?  Are there any other negative symptoms that I have missed out?

Filed Under: Vitamins Tagged With: , , , ,

 

3 Reasons to Avoid Overdosing on Vitamins

 

January 17, 2009 By Tom 16 Comments

In my previous article I discussed the benefits of getting enough vitamins.  This article highlighted the importance of vitamins for good overall health.  They play a role in almost everything you can imagine from growth, to production of new cells, to wound healing, to protecting your body.  However, you can get too much of a good thing.  Whilst sticking to the recommended daily allowance (RDA) for each vitamin can provide you with countless benefits consuming high doses of certain vitamins can have the opposite effect causing pain, discomfort and even damage to your body’s cells.  In this article I will be discussing the impact overdosing on vitamins can have on your body and outlining why it should be avoided.

1) PAIN AND DISCOMFORT:- Overdosing on vitamins often leads to a number of undesirable symptoms.  Consuming too much vitamin A is linked with diarrhea and dry skin.  Overdosing on vitamin D can also be unpleasant leading to both diarrhea and nausea.  Getting too much vitamin B1 is thought to cause nausea, sweating and lead to difficulty breathing.  A vitamin B2 overdose leads to both itching and numbness.  Consuming vitamin B3 in excess can cause the blood vessels to expand leading to a type of skin flush called niacin flush.  Getting large amounts of vitamin B5 is linked with diarrhea.  Overdosing on vitamin B9 can lead to stomach pain, skin problems and difficulty sleeping.  A vitamin C overdose can cause cramps, diarrhea, headaches and even vomiting.

2) CELL AND ORGAN DAMAGE:- A number of vitamins cause cell and organ damage if they are consumed in excess.  Consuming large amounts of vitamin D causes blood calcium levels to increase.  This can then lead to calcium being deposited in various organs which causes serious damage.  Getting too much vitamin K can damage your red blood cells and your liver.  Overdosing on vitamin B3 over a prolonged period can also cause liver damage.  A vitamin B6 overdose can lead to permanent nerve damage.

3) WEAK BONES:- Consuming too much vitamin A can lead to both osteoporosis and weak bones.  Osteoporosis is a condition where the density of your bones is reduced.  This makes your bones weak and more likely to fracture and this effect often gets worse as you age.

As you can see consuming excessive high levels of vitamins often has an adverse effect on your body.  The symptoms of a vitamin overdose can range from the relatively mind (headaches, diarrhea etc) to the more serious (blood cell damage, liver damage, nerve damage etc) but are never pleasant.  It is very difficult to overdose on vitamins from food alone.  Overdosing is generally the result of excessive consumption of vitamin supplements which is one of the main reasons why I do not think multi vitamins are necessary.  If you eat a well balanced, healthy diet you should easily get the recommended daily allowance (RDA) for all the various vitamins without needing to rely on supplements.  If you are a heavy user of vitamin supplements and multi vitamins I hope this article has brought to your attention the possible impact of overdosing and hopefully made you reconsider your consumption.

Now I’d like to hear from you guys.  Do you ever worry about the adverse effects of overdosing on vitamins?  Have you ever experienced any of the symptoms discussed in this article?  Do you agree that a healthy diet negates the need for most vitamin supplements?

Filed Under: Vitamins Tagged With: , , , ,

 

12 Top Reasons to Get Your Vitamins

 

January 14, 2009 By Tom 12 Comments

In some of my previous blog posts I discussed each of the thirteen vitamins in detail.  Each vitamin is an essential nutrient that helps your body’s cells perform an important function.  Together they provide you with a number of significant health benefits.  Today I would like to discuss this topic in greater detail and outline twelve of the top reasons for getting your vitamins.

1) HEALTHY VISION AND NIGHT VISION:- Vitamin A and B2 both promote healthy vision.  Not getting enough of these vitamins can lead to problems with your sight, particularly at night time.  In the worst cases it can lead to night blindness (a condition where you cannot see in the dark) and full blindness.

2) HEALTHY GROWTH:- The main function of many of the B complex vitamins is to help the body convert carbohydrates, proteins and fats into energy.  These are all required by your body’s cells so that they can grow properly.  Without getting adequate levels of these vitamins you may fail to get the full nutritional benefit from your food and this can ultimately lead to growth problems.

3) CANCER PREVENTION:- A number of vitamins have been linked with cancer prevention.  Vitamin A is thought to restrict the growth of cancerous cells whilst vitamin B9 has been linked with a reduced risk of cervical cancer.  Vitamin D has been associated with reducing your chances of deveoping colon cancer.  Vitamin C and E are also linked with cancer prevention because they are antioxidants (vitamins that protect the body’s cells from oxidative damage) and help stop the body’s cells becoming damaged and mutated.

4) HEALTHY NERVOUS SYSTEM:- Getting the recommended daily allowance (RDA) of vitamin B1 prevents a nervous system disorder called dry beriberi which can lead to pain and a loss of feeling in your fingers and toes.  Vitamin B3 and E are also linked with a strong nervous system.

5) PRODUCTION OF RED BLOOD CELLS:- Vitamins B2, B5 B6, B9 and B12 all play a vital role in the production of red blood cells.  Red blood cells help the body transport oxygen from the lungs to where it is needed in the body.  Not getting enough of the above vitamins can lead to anemia (a condition where your blood stream contains a lower than normal amount of red blood cells) which can then cause you to feel tired and in the worst cases leads to organ damage.

6) PROPER WOUND HEALING:- Vitamin B5, C and K all help your wounds heal properly.  Vitamin C assists with the production of the connective tissue collagen which plays a key role in the healing of all types of wound.  Vitamin K is also vital in wound healing because it helps your blood clot.  Without sufficient vitamin K your body would continuously bleed from the slightest little cut.

7) BONE STRENGTH:- Both vitamins A and D promote strong, healthy bones.  Without sufficient vitamin A your risk for osteoporosis (a condition which reduces the density of your bones) and bone fractures increases greatly.  Vitamin D is also important for healthy bones as it helps the body absorb calcium and phosphorous which help the bones grow properly.  Failure to get enough vitamin D can lead to rickets and osteomalacia which cause the bones to become swollen and fracture more easily.

8) REDUCED RISK OF HEART DISEASE:- Vitamins B6, B9, C and E are all thought to help prevent heart disease.  Vitamin B6 reduces the build up of homocysteine (a substance which damages the blood vessels), helps lower blood pressure and stops blood platelets from sticking together, all of which contribute towards a reduced risk of heart disease.  Vitamin C and vitamin E are both antioxidants which help protect the artery walls from the damage caused by oxygen.  This reduces the chances of plaque (which has been linked with heart disease) forming in the artery walls.

9) PRODUCTION OF DNA (DEOXYRIBODNUCLEIC ACID) AND RNA (RIBONUCLEIC ACID):- Vitamin B9 and B12 help the body produce DNA and RNA.  DNA and RNA both carry important genetic information and help the body produce new cells.

10) STRONG IMMUNE SYSTEM:- The B complex vitamins, and vitamins C and E all help keep the immune system strong.  Research suggests that the B complex vitamins all promote a healthy immune system.  Vitamin C promotes the production of infection fighting white blood cells.  Vitamin E helps the immune system produce B cells which destroy bacteria and protect the immune system from cellular damage.

11) PROTECTION FROM OXIDATIVE DAMAGE:- Vitamins C and E are both powerful antioxidants.  Your body’s cells need oxygen to survive.  However, every time they use oxygen free radicals are produced as a by-product.  These free radicals are harmful to your body’s cells.  Antioxidants help protect the cells from this oxidative damage and also repair some of the damage that these free radicals cause.

12) DIABETES PREVENTION:- Vitamins B7 and E are both thought to help people who suffer from diabetes.  Vitamin B7 is believed to help both type 1 and type 2 diabetics keep their blood sugar under control.  It can also help reduce some of the diabetes symptoms including diabetic neuropathy.  Vitamin E is believed to improve the effectiveness of insulin in diabetics.

As you can see vitamins play in important role in almost every area of your body.  They protect it from damage and disease, help it grow, help it heal, keep it strong and assist in the production of a number of important substances including red blood cells, DNA and RNA.  They are one of the most vital nutrients around and if you are not currently getting sufficient amounts of any vitamin I highly recommend that you modify your existing diet to address the balance.

Can you guys think of any vitamin benefits that I have missed?  How do you make sure you are getting sufficient levels of each vitamin?  I would love to hear your thoughts.

Filed Under: Featured, Vitamins Tagged With: , , ,

 

Are Multi Vitamin Supplements Necessary?

 

January 11, 2009 By Tom 21 Comments

Multi vitamins are one of the most popular health and fitness supplements around.  Even people who are not really into their fitness tend to purchase these supplements.  A lot of my friends take a daily multi vitamin but would never consider purchasing protein shakes.  I myself started purchasing multi vitamins when I moved out of my parent’s house to make sure I was getting the recommended daily allowance (RDA) of each of the thirteen vitamins.  I used to pop a multi vitamin in my mouth each morning and never thought twice.  However, I recently wrote some articles on each of the vitamins and this made me want to take another look at multi vitamins.

As I mentioned above a lot of people purchase multi vitamins because they want to make sure they are getting the recommended amount of each type.  In principal this is fine.  All the vitamins help the body perform essential functions and a deficiency can lead to a number of adverse side effects.  However, if you look a little deeper into the marketing claims made by multi vitamin supplment companies problems start to arise.  Below I will be discussing five of my biggest multi vitamin concerns.

1) MULTI VITAMINS INDIRECTLY PROMOTE POOR DIETARY CHOICES:- A lot of multi vitamins state that you need to take them because modern diets are rich in highly processed foods that do not contain adequate vitamins.  A multi vitamin will therefore allow you to correct the balance and top up on these missing vitamins.  So in other words these supplements are providing an excuse for poor dietary choices.  I know from experience that many people use multi vitamins as a reason to avoid fruits and vegetables and eat less healthy foods.  I have heard a numerous people say things along the lines of; “I don’t really like fruits and vegetables but it’s OK because I take multi vitamins”.  Whilst a poor diet will probably benefit from multi vitamin supplementation I do not think the right message is being sent out.  Instead of seeing multi vitamins as a magic pill for people who make poor dietary choices they need to be encouraged to eat healthier, vitamin rich foods.

2) MULTI VITAMINS ENCOURAGE OVERDOSING:- A lot of people read about the benefits of multi vitamins and get the idea in their head that the more they take the healthier they will be.  This is because many multi vitamin supplements fail to provide adequate warning about the possible consequences of overdosing.  Overdosing on water soluble vitamins is generally not a huge problem as the body excretes any it does not need (although it can lead to some unpleasant side effects such as headaches).  However, overdosing on fat soluble vitamins can lead to much more serious complications.  The body stores any excess fat soluble vitamins in the liver and fatty tissues for later use.  If these stores become too big they reach toxic levels which causes a number of problems.  Getting too much vitamin A can weaken your bones and stunt your growth.  Overdosing on vitamin D can lead to calcium deposits which cause significant damage to your body’s organs.  Consuming too much vitamin K can lead to your liver and red blood cells becoming damaged.  Whilst this problem is not specific to multi vitamins (you can overdose on vitamins through your diet) they are more concentrated than food sources and therefore make overdosing easier.  You do not hear of many people eating 10 apples a day to try and be healthier but most people think nothing of popping a few extra multi vitamins.

3) MULTI VITAMINS MAKE YOU MISS OUT ON OTHER IMPORTANT NUTRIENTS:- Taking multi vitamin tablets often means that you miss out on other important nutrients.  For example if you take a multi vitamin and skimp on the fruits and vegetables you will be missing out on a lot of dietary fibre.  If you consume a multi vitamin because you do not like nuts then you will be missing out on a lot of omega 3 fatty acids which are also required for good health.  Vitamins are not the only thing you need for good health and a lot of people that take multi vitamins forget this.

4) MULTI VITAMINS CAN BE UNBALANCED:- When I started writing about vitamins one of the first things I did was look at my current multi vitamin supplement to see what it contained.  I assumed it would contain 100% of the RDA for each of the thirteen vitamins.  However, I was quite surprised to see that it was very unbalanced.  It contained 100% of the recommended allowance for vitamin A but a huge 1000% of the RDA for vitamin B12.  Whilst this is not a huge problem as B12 is water soluble (and therefore very difficult to overdose on) the same supplement also contained 200% of the RDA for vitamin D which could lead to dangerous calcium deposits.  Furthermore, this is just one supplement.  Other supplements contain completely different concentrations of the various vitamins meaning they could potentially contain toxic levels of fat soluble vitamins.

5) MULTI VITAMINS DO NOT TAKE INTO ACCOUNT YOUR CURRENT DIET:- On top of the fact that different multi vitamin tablets contain different concentrations of each vitamin, most people do not think about their current diet when taking these supplements.  Your current diet may contain the RDA for certain vitamins and be lacking in others.  If you take a multi vitamin to fill these gaps you will also be overdosing on the vitamins for which your diet contains adequate levels.  People eat so many different foods and I don’t think one tablet can be relied upon to fill the various gaps in different people’s diets.

6) MULTI VITAMINS CAN BE TOXIC:- Many multi vitamins are synthetic which means they are laboratory simulations of natural vitamins.  These synthetic vitamins often contain a number of toxic by-products which can be damaging to your health.  This means that not only do multi vitamins encourage you to take potentially toxic doses but in a lot of cases they contain toxic ingredients too.

7) MULTI VITAMINS CANNOT BE ABSORBED AS EASILY:- Your body is designed to absorb vitamins in their natural form and often struggles to absorb synthetic versions.  Therefore, even if you are getting the RDA of the various vitamins through supplements you are unlikely to be getting the full benefits that natural alternatives would provide.

Since I wrote my original articles on vitamins I have not touched my multi vitamin supplement.  The main reason for this is that I did not know how damaging overdosing on certain vitamins could be.  After doing my research and finding this out I did not want to take the risk.  People may have a genuine reason for being deficient in certain vitamins.  For example, certain medicines can interfere with the absorption of vitamin K.  In these instances supplementation for that specific vitamin may be required.  However, I do not think ‘one size fits all’ multi vitamins are the answer.  Everyone eats differently and therefore has different vitamin requirements.  My advice is to look at your current diet and then try to address the vitamin deficiencies by adding some additional foods.  For example, if you are lacking in vitamin A try and add some liver, milk, carrots or spinach to your diet.  Not only will you be topping up on vitamin A but you will be getting some dietary fibre and other important nutrients too.  If there is a genuine reason that you cannot get the RDA of certain vitamins from the foods you eat then get some supplements that provide you with just those vitamins.

In my opinion you should not try and substitute real, whole foods with synthetic tablets.  You can get adequate amounts of each of the thirteen vitamins by eating a healthy, well balanced diet and getting some sunlight each day (for vitamin D).  There will be exceptions where your require a supplement for a specific vitamin but overall diet should be the focus when getting your RDA of the thirteen vitamins.

What’s your opinion on multi vitamins?  Do you currently take them?  Has this article made you rethink your approach?  Do you have any counter arguments that promote multi vitamins?  Are there any other adverse effects I have missed?

Filed Under: Supplements, Vitamins Tagged With: , , , ,

 

The Importance of getting enough Vitamin D this Christmas

 

December 22, 2008 By Tom 7 Comments

Vitamins are important nutrients that help your body function properly.  They all have different roles to play and a deficiency of any one vitamin can lead to a number of nasty side effects.  Whilst they are all equally important, vitamin D is perhaps even more important over Christmas.  In this article I will be discussing why vitamin D is particularly important over the festive period and how you can make sure that you get enough.

As I discussed in my previous article on vitamin D it is one of the fat soluble vitamins.  The main role of vitamin D is to help the body absorb calcium and phosphorous which both assist in the proper growth of bones and teeth.  It also helps protect the bones from diseases and has been linked with protection against colon cancer.  Both men and women are advised to get 0.01mg of vitamin D each day.

Not getting enough vitamin D can cause problems for both adults and children.  In children a deficiency can lead to rickets which delays teething and causes their bones to break, swell and fracture more easily.  In adults a lack of vitamin D can lead to osteomalacia, a condition similar to rickets where the bones become more fragile.

So as you can see getting your recommended daily allowance (RDA) of vitamin D is very important if you want to maintain healthy bones.  However, as I mentioned above it is perhaps even more important during the winter months.  Why?  Because unlike most other vitamins your body can produce its own vitamin D when exposed to sunlight hence it being nicknamed the ‘sunshine vitamin’.  In fact experts suggest that spending 10-15 minutes in the sun each day will allow your body to produce sufficient levels of vitamin D.

In summer when the sun is shining brightly from dusk till dawn getting 10-15 minutes exposure each day is no problem.  You are more than likely to experience this level of sunlight through the general walking you do each day.  However, in winter it is a different story.  Daylight hours are limited and any sunshine you do experience is often dull in comparison to what you would get in summer.  Therefore, in winter it is very difficult for your body to get your vitamin D requirements from sunlight alone.

So how can you make sure you are getting enough of this vital vitamin in the winter months?  Well although your body can produce vitamin D it can also be sourced from food.  In the winter you will need to get the majority of your vitamin D from food because sunlight levels are low.  But which foods are rich in this vitamin?  The list below contains a selection of good vitamin D foods:
- Dairy products (such as butter, cream and eggs).
- Fortified Cereals.
- Milk (most types are fortified with vitamin D).

If you really struggle to get your RDA of vitamin D from diet alone then you may wish to consider supplementation.  If so Vitabase offer a great selection at fantastic prices.  However, you should be careful not to overdose on vitamin D supplements.  Getting too much of this vitamin has a number of negative side effects the worst of which is increased blood calcium levels.  This leads to calcium being deposited on various organs which can cause permanent damage.

Vitamin D is essential for the maintenance of healthy bones.  Unlike the other vitamins, your body relies on sunlight to get its RDA of vitamin D.  Over the festive period sunlight levels are extremely low so you need to make sure you are getting enough vitamin D from either your diet or supplements.  Hopefully, this article has given you the information you need to top up your vitamin D levels this Christmas.

What do you guys think?  Do you manage to get enough vitamin D over the festive period?  Do you have any other methods for getting your RDA of vitamin D over Christmas?  If so leave me a comment.

*****

Want an early Christmas present?  Click the banner below to grab a copy of Lose Weight for the Holidays:

Filed Under: Christmas Diet, Fat Soluble Vitamins Tagged With: , , , ,

 

Vitamin C (Ascorbic Acid) Explained

 

November 26, 2008 By Tom 26 Comments

Vitamin C (also known as ascorbic acid) is a water soluble vitamin and is probably the most well known vitamin of them all.  The discovery of vitamin C was the result of a search for a cure for scurvy (a disease which leads to problems with the connective tissue now known to be caused by a lack of vitamin C).  Scurvy has been reported to affect explorers, sailors and soldiers throughout history.  This is now thought to be because they stuck to a diet of dry biscuits and salted beef.  They did not often take fruit and vegetables with them on their travels because they were not easy to preserve on long journeys.  A number of folk remedies for scurvy (which contained elements of fruit and vegetables) did materialise over time but James Lind, a Scottish Naval surgeon, is generally credited as being the first to discover a cure.  After reading multiple historical accounts, Lind noticed that scurvy developed in people with a limited diet.  He then tested this theory by taking a ten week voyage where he treated sailors who had developed scurvy and discovered that citrus fruits provided the quickest cure.  Lind published his findings in 1753 and as a result British soldiers were prescribed daily doses of lime juice in 1795 (hence the nickname limeys).  However, it was not until 1928 that two independent researchers managed to isolate this scurvy cure.  During this time Albert Szent-Györgyi extracted a substance from cabbage, oranges, paprikas and adrenal glands which he named hexuronic acid whilst Charles G. King extracted a substance from oranges and lemons that he called vitamin C.

The most important role of vitamin C is that it assists in the production of collagen (the main protein in animal connective tissues).  It is therefore essential for healing all types of wounds including cuts, burns and broken bones.  However, it also has further benefits which include:
- Assisting with the absorption of iron from food.
- Preventing cancer (according to How Stuff Works).
- Protecting the body’s cells against oxidative damage.
- Protecting the eyes.
- Protecting against heart disease.
- Reducing the symptoms of the common cold.
- Supporting the body’s immune system.

Unlike most animals, humans cannot produce their own vitamin C and therefore have to rely on diet for their daily intake.  Men and women are advised to consume 40mg of this vitamin each day.  As you probably know citrus fruits such as oranges, lemons and limes are the richest source of vitamin C.  However, strawberries, sweet peppers and potatoes are also good sources of this vitamin.  Like the other water soluble vitamins, vitamin C is quite easily destroyed.  Bruising and cutting of fruits and vegetables can destroy some of their vitamin C as can cooking at high heats.  Therefore, I advise you to make sure that you take care when preparing these foods and steam your vegetables instead of boiling them.

As already discussed, not getting enough vitamin C can lead to scurvy.  The symptoms of scurvy include bleeding, swollen gums, tooth loss and wounds that will not heal.  Ultimately, scurvy can be fatal if left untreated but this is very rare because treatment simply involves returning to a normal intake of vitamin C.

Since vitamin C has been popularised by the media a lot of people take vitamin C supplements.  Unfortunately, this can lead to overdosing which has a number of associated complications.  These include cramps, diarrhea, headaches and vomiting.  Getting too much vitamin C can also destroy vitamin B12 and reduce copper absorption in the body.  Therefore, if you are considering vitamin C supplementation I advise you to see your doctor first.  Vitamin C supplements can be a good addition to certain people’s diets but you may be getting enough from your food already.  Your doctor will be able to assess your need for supplementation and give you an answer.

Vitamin C is vital.  It helps you produce connective tissue, helps your wounds heal properly, protects your body’s cells from oxidative damage and much more.  However, you can get too much of a good thing.  Therefore, if you are considering supplementation see your doctor first.

Sources:
Vitamin C Information (Food Standards Agency)
Vitamin C Information (How Stuff Works)
Vitamin C Information (Life Clinic)
Vitamin C Information (World of Scientific Discovery)

*****

Although you should try and get your vitamins from food where possible this is not always possible.  Sometimes supplementation is required.  In this case you should check out Vitabase who offer a fantastic selection of vitamin supplements at fantastic prices:

Vitabase banner

Filed Under: Water Soluble Vitamins Tagged With: , , , ,

 

Vitamin B12 (Cobalamin) Explained

 

November 23, 2008 By Tom 28 Comments

Vitamin B12 (also known as cobalamin) is a water soluble vitamin and part of the B complex group (a group of eight vitamins that were initially thought to be the singular vitamin B).  Like many of the other vitamins the discovery of vitamin B12 was the result of research into a cure for a disease.  This time researchers were searching for a way to treat pernicious anemia (a lack of red blood cells in the body which is now known to be caused by vitamin B12 deficiency).  Up until the 1920s this condition often resulted in death.  However, in 1926 George Richards Minot and William Perry Murphy followed up on initial research by George Whipple which revealed that beef liver could increase the production of red blood cells in anemic dogs.  They wanted to see if this applied to humans too and started to feed their patients large amounts of liver.  In 1926 they announced that a daily diet of one pound of liver per day could help cure pernicious anemia.  However, they did not manage to isolate the factor in liver that helped prevent pernicious anemia.  This search took over 20 years but in 1948 a breakthrough was finally made when an American research team led by Karl Folkers and two researchers in England, E. Lester Smith and L.F.S. Parker, announced that they had managed to isolate vitamin B12 into red crystals.  The discovery of vitamin B12 was not only significant as a cure for the deadly pernicious anemia but also because it was the last of the vitamins to be discovered.

The main function of vitamin B12 is to work with vitamin B9 to produce DNA (deoxyribonucleic acid) and RNA (ribonucleic acid), both of which hold important genetic information for the body’s cells.  It is also required by the body’s cells so that they can properly absorb vitamin B9.  On top of this vitamin B12 has a number of further functions which include:
- Assisting in the production of red blood cells.
- Assisting in the production of melatonin which can help improve sleep cycles.
- Assisting in the production of myonin which covers and protects the nerves.
- Assisting in the production of serotonin which can help improve your mood.
- Possible improvements in mental function.

The recommended daily allowance (RDA) for vitamin B12 is 0.0015mg for both men and women.  It is found naturally in all animal products with liver, fish and dairy products (such as egg, milk and cheese) being particularly rich sources.  Some enriched whole grain products also contain vitamin B12.

Not getting enough vitamin B12 in your diet is rare.  However, unlike other vitamins, B12 requires a substance called intrinsic factor to be present in the intestine so that it can be properly absorbed.  If you have problems with your stomach and don’t produce enough intrinsic factor you may not absorb enough of this vitamin from the foods you eat.  A lack of vitamin B12 reduces the production of red blood cells in the body which eventually leads to pernicious anemia which is characterised by fewer, larger blood cells.  It can lead to difficulties balancing and walking, weakness and in the worst cases dementia.  Long term deficiencies can also cause permanent nerve damage.

Since animal products are the major source of vitamin B12 vegans may require supplementation in order to meet the RDA.  At present, this vitamin is not thought to be toxic in large doses.  However, I still recommend that you consult your doctor before starting on the supplements.

As you can see from this article vitamin B12 is very important.  Not only does it help maintain and produce your body’s cells but it also protects your nervous system.  If animal products are a regular part of your diet then you should easily be meeting the RDA for vitamin B12.  However, if you are a vegan or rarely eat animal products you should go see your doctor and ask their opinion on whether or not you require vitamin B12 supplementation.

Sources:
Vitamin B12 Information (Food Standards Agency)
Vitamin B2 Information (How Stuff Works)
Vitamin B12 Information (Life Clinic)
Vitamin B2 Information (World of Scientific Discovery)

Filed Under: B Complex Vitamins Tagged With: , , , ,
« Older Posts