Posts filed under 'Vitamins & Minerals'
By Graciela Flores Tue Nov 22,11:36 AM ET
NEW YORK (Reuters Health) - Young girls who get extra calcium from food tend to gain more bone mass than those who get it from tablet supplements, but children who already receive adequate amounts of calcium in their diets do not benefit from any form of extra calcium, a research team in Finland reports.
“We conducted the study to learn how to maximize the children’s peak bone mass during the rapid-growth period of puberty — in which 60 percent of the adult bone mass accumulates — and thus prevent osteoporosis in adulthood,” Dr. Sulin Cheng from the University of Jyvskyl in Finland told Reuters Health.
For two years, Cheng and her colleagues followed a group of 195 healthy girls, ages 10 to 12, whose calcium intake was under the National Nutrition Council recommended levels (less than 900 mg a day.) They randomly assigned the children to receive 1000 mg calcium tablets, 1000 mg calcium plus 200 IU vitamin D tablets, low-fat cheese (1000 mg of calcium), or placebo tablets.
The researchers measured the effects of calcium supplementation on bone mass and body composition, and analyzed the data using traditional statistics as well as a new model that takes into account the rate of body growth.
“We found that the cheese group showed more beneficial effects in their bones than any of the other groups,” said Cheng, “but when we took into account the individual growth speed, we found no beneficial effect with any of the interventions — calcium alone, calcium plus vitamin D, or even cheese supplementation. This means that if you exceed certain levels of your dietary calcium intake, it doesn’t matter how much you take; you won’t get any benefits,” explained Cheng.
In the Finish study, most subjects were already receiving adequate levels of calcium in their diets. Only one percent of the girls in the total screened population (more than 1000 girls) had a dietary calcium intake below 400 mg/day. “In Nordic countries, people already get enough calcium,” added Cheng.
The authors believe that their study brings up a very important question for the entire medical community: how to avoid the unnecessary calcium supplementation in normally growing children. “I hope these results will make doctors and authorities think about this issue,” said Cheng.
SOURCE: American Journal of Clinical Nutrition, November 2005.
Fomr: news.yahoo.com
November 23rd, 2005
Sulfur-Containing Supplements
Do you get enough sulfur from the diet you eat? Many dietitians will say that people obtain adequate sulfur as long as they eat methionine-rich meat. But other foods also provide large amounts of sulfur, including egg yolks, broccoli, cauliflower, kale, Brussel sprouts, watercress, radish, leek, onion, and of course garlic. Unfortunately, many people dislike these foods or, as in the case of eggs, avoid them.
Some of the most popular-and beneficial-dietary supplements on the market are rich sources of sulfur. A diverse group of sulfur-containing molecules in the diet provides a biochemical “toolbox” that the body can draw on. Indeed, Lawrence says research has demonstrated that supplemental sulfur is incorporated into amino acids.
Among the popular sulfur-containing supplements are: alpha-lipoic acid, chondroitin and glucosamine sulfate, garlic, glutathione, methylsulfonylmethane (MSM), N-acetylcysteine, and S-adenosyl-L-methionine (SAMe). It’s likely that these supplement are beneficial because they donate a variety of biologically active sulfur compounds to a multitude of body processes.
The value of any dietary supplement is often determined by its benefit, says Hugh Riordan, M.D., who heads The Bright Spot for Health Clinic in Wichita, Kansas. “If someone benefits after taking a supplement, they obviously had a problem that the supplement corrected.”
These are some of the most popular sulfur-containing supplements:
Alpha-lipoic acid. A vitamin-like substance found in foods (beef and spinach) and produced by the body, alpha-lipoic acid plays key roles in energy production. It is part of a process that breaks down glucose (blood sugar) and burns it for energy. Studies have found that alpha-lipoic acid can lower and stabilize glucose levels in diabetics by as much as 30 percent. , It also reverses nerve pain and numbness in diabetes. Lester Packer, Ph.D., of the University of California, Berkeley, has reported that alpha-lipoic acid can reenergize other important antioxidants, such as vitamins C and E and glutathione. Packer believes, based on animal studies, that alpha-lipoic acid holds tremendous potential in helping stroke victims recover. Dosage: 50-300 mg daily.
Chondroitin and glucosamine sulfate. Both chondroitin sulfate and glucosamine sulfate help form cartilage tissue, particularly in the pads that cushion joints. Thin or absent joint cartilage results in osteoarthritis, in which bones grind against each other. Medical studies support both chondroitin and glucosamine sulfate supplements. In an analysis of 13 studies, researchers at Case Western University School of Medicine reported that supplements of each resulted in a 40 percent improvement in osteoarthritic symptoms. Some research has also found that chondroitin sulfate works better than analgesic drugs at relieving pain. In a recent U.S. Navy study, researchers found that a combination of chondroitin sulfate, glucosamine sulfate, and vitamin C reduced osteoarthritic symptoms by 26 to 43 percent (depending on the specific symptom). Dosage: glucosamine, 1,500 mg, and chondroitin, 1,200 mg daily.
Garlic. Sitting on the shelf, garlic has little biological activity. But dicing and cooking it triggers a cascade of chemical reactions (starting with oxidation), that lead to more than 100 sulfur-rich chemical compounds, including some sulfur-containing amino acids. Garlic boosts antioxidant levels in the body, and virtually every form of the food has some health benefits. Studies have found that garlic supplements can lower cholesterol levels in people. John Milner, Ph.D., of Pennsylvania State University, University Park, and other researchers have reported that garlic can block the action of cancer-causing compounds and, in laboratory animals, delay the growth of some cancers. Dosage: add garlic liberally to food, or take 500-2,000 mg daily in supplemental form.
Glutathione. Described by chemists as a tripeptide (composed of cysteine, glycine, and glutamic acid), glutathione is the most powerful antioxidant made by the human body. Not surprisingly, low blood levels of glutathione are associated with heart disease, cancer, and other diseases. In addition, glutathione also helps the liver break down toxic chemicals, whether they are absorbed from the environment or produced by the body. Researchers recently reported that diets high in glutathione protected against lung cancer. Good dietary sources of glutathione include beef, potatoes, winter squash, oranges, and tomatoes. More than 90 percent of the nonprotein-bound sulfur in cells is found in glutathione. Dosage: 75-150 mg daily.
Methylsulfonylmethane (MSM). Although scientific research on MSM is limited, 55,000 studies have been published on the closely related dimethyl sulfoxide (DMSO). Stanley Jacob, M.D., of Oregon health Sciences University, Portland, a pioneer in researching both MSM, has found MSM very effective in reducing muscle and joint pain, interstitial cystitis (a type of very painful bladder inflammation). According to Jacob, MSM also eases symptoms of scleroderma, a chronic degenerative disease that scars skin, joints, and connective tissue. By weight, MSM is 34 percent sulfur. Dosage: 1,000-2,000 mg daily.
N-acetylcysteine. Virtually every hospital emergency room stocks N-acetylcysteine (NAC) as an antidote for acetaminophen (Tylenol) poisoning. Acetaminophen depresses glutathione production in the liver, whereas NAC restores it. In a study of 262 elderly people, supplements of 1,2000 mg of NAC daily reduced the occurrence of flu symptoms by two-thirds. Researchers at Stanford University have reported that high dosages of NAC significantly extend the life expectancy of AIDS patients. Preliminary research also suggests that it may be helpful in preventing cancer. , NAC is completely safe, unlike pure cysteine, which can damage brain cells. Dosage: 500-2,000 mg daily.
S-adenosyl-L-methionine. Better known as SAMe (pronounced “sammy”), this nutrient plays a central role in a process biochemists call methylation. By donating “methyl groups,” containing carbon and hydrogen, to 40 major chemical reactions, SAMe promotes the building of new cells and essential processes in existing cells. Because of these fundamental roles in health, SAMe has been shown helpful in treating depression, controlling inflammation and pain, and speeding healing. Dosage: 200-400 mg daily.
Although each of these supplements is rich in sulfur, each also provides health benefits for other reasons as well. For example, alpha-lipoic acid is a powerful antioxidant. NAC and glutathione enhance immune function. And glucosamine sulfate and chondroitin sulfur help rebuild damaged joints.
You certainly don’t need to take all of these. But keep the sulfur solution in mind-you can’t go wrong.
July 8th, 2005
The dearth of research on nutritional sulfur is puzzling. Because it is an element, the body cannot make it and, instead, must obtain sulfur from food.
“Here is an essential nutrient that no one sees as being that,” says Ronald M. Lawrence, M.D., Ph.D., coauthor of The Miracle of MSM: The Natural Solution for Pain (G.P. Putnam’s Sons, 1999). “We don’t learn anything about sulfur in medical school. Sulfur has been the most understudied and overlooked nutrient.”
Sulfur is found in every living cell. It’s part of the molecules that form the amino acids (protein building blocks) methionine, cysteine, and taurine, which are essential for health. It’s a constituent of vitamin B1 and biotin, the antioxidant glutathione, the anticoagulant heparin, and coenzyme A, which drives energy production in cells. Sulfur is an integral part of the biological cement that forms skin, hair, nails, and the cartilage that shapes your nose and pads your joints.
Yet, says Lawrence, there is no officially recognized “sulfur-deficiency syndrome.” That’s a problem other nutrients, such as vitamin E and selenium, had to suffer with for years-before they were recognized as essential for health, he adds.
Long Used as a Medicine
The medicinal use of sulfur goes back thousands of years to the Trojan Wars, when wounded solders healed in the sulfur Baths of Agamemnon. Sulfur baths are still popular for treating joint and other diseases around the world. Similarly, sulfur-rich garlic has been used for several millennia to prevent and treat diseases. It contains powerful antibacterial substances, which may explain the garlic’s extensive use as a folk medicine.
Sulfur is also a common ingredient in homeopathic remedies, developed in the 19th century and still popular today as over-the-counter remedies. In the 1920s, “colloidal sulfur” was used to treat arthritics. Now, researchers understand that sulfur forms part of the matrix of bone joints in the form of chondroitin sulfate and glucosamine sulfate.
Before the advent of antibiotics in the 1940s, sulfur-containing drugs-sulfa drugs-were commonly used to treat infectious diseases. Sulfur has powerful antibacterial properties. Many of sulfa drugs are still prescribed by physicians, and sulfur is a component of penicillin-class antibiotics and many other medicines.
Next: Sulfur-Containing Supplements
July 8th, 2005
Molybdenum is a cofactor of aldehyde oxidases which are involved in purine and pyrimidine detoxification. Xanthine oxidase is responsible for metabolism of uric acid. Molybdenum may also have a role in stabilizing the unoccupied glucocorticoid receptor.
Deficiencies
No cases of human molybdenum Deficiency have been reported.
Toxicity
No cases of human molybdenum Toxicity have been reported.
The upper limit of safety for molybdenum established by the Food and Nutrition Board of the Institute of Medicine is approximately 2,000 mcg daily for adults.
Dietary Sources
Milk, dried beans, peas, nuts and seeds, eggs, liver tomatoes, carrots and meats are good sources of molybdenum.
July 8th, 2005
Copper (Cu) is a trace element that is essential for most animals, including humans. The influence of copper upon human health is due to the fact it is part of enzymes, which are proteins that help biochemical reactions occur in every cell. Copper is involved in the absorption, storage and metabolism of iron. The symptoms of a copper deficiency are similar to iron deficiency anemia. Copper may be absorbed by both the stomach and small intestinal mucosa, with most absorbed by the small intestine. Copper is found in the blood bound to proteins.
Copper is utilized by most cells as a component of enzymes involved in energy production (cytochrome oxidase) and in the protection of cells from free radical damage (superoxide dismutase). Copper is also involved with an enzyme that strengthens connective tissue (lysyl oxidase) and in brain neurotransmitters (dopamine hydroxylase and peptidyl alpha amidating monoxygenase). One of the proteins, ceruloplasmin, transports copper as well as helps convert iron to a form that can be transported to other tissues. The average level of copper stored in the body is from 50 to 120 mg, with most of this in the liver. Excess dietary copper can also lead to high copper levels in the kidney. However, under normal situations, not much copper is excreted via the urine. Most copper is excreted via bile that is released into the gastrointestinal tract, with minimal copper reabsorbed by intestinal cells. The uptake of copper and elimination through the bile allows copper to be conserved and tightly regulated.
Deficiencies: Animals that are fed diets deficient in copper often exhibit anemia, cardiac abnormalities such as blood vessel and heart rupture, abnormal EKG’s and have elevated levels of serum cholesterol, triglycerides and glucose. A lifetime of marginal diet copper in humans is thought to lead to heart disease. Copper deficiency has been observed in premature infants and infants suffering from malnutrition. Overt symptoms in adults are rare, but may occur with long term shortage or, possibly, in those who consume zinc supplements for a period of time.
Copper Diet recommendations: The estimated safe and adequate intake for copper is 1.5 - 3.0 mg/day. Many survey studies show that Americans consume about 1.0 mg or less of copper per day. Copper is found in foods such as nuts [0.2 to 0.5 mg/28 g (1 Tbsp.)], shellfish (1.0 to 3.7 mg/serving), organ meats (3.8 mg/serving of beef liver) and legumes (0.2 mg/serving). Grains, grain products and chocolate have appreciable levels of copper. While these food items are good to excellent sources of copper, the absolute amount of copper absorbed may be influenced by other dietary components.
Copper absorption may be decreased by excess dietary iron or zinc. Conversely, too much copper may cause an iron deficiency. Vitamin C supplementation results in decreased copper status. In rats, large doses of vitamin C can lead to copper deficiency. Other dietary components have an influence upon copper status, but not necessarily absorption. Feeding rats either sucrose or fructose, as opposed to glucose or cornstarch, decreases copper status and exacerbates the signs of copper deficiency.
Toxicity: Cases of copper toxicity are rare but may occur. Excess copper consumption may lead to liver damage. Intake of supplements exceeding 3 mg copper/day for a protracted period of time may be cause for concern. Doses of 10 mg/day over several weeks may lead to toxic symptoms, such as weakness and nausea.
Genetic Conditions relating to copper: There are two well known genetic diseases affecting copper metabolism. Menkes’ kinky-hair disease is a problem with copper transport or absorption. Wilson’s disease is characterized by increased liver copper content, leading to severe hepatic damage, followed by increased brain copper levels and neurological problems. Menkes’ disease results in pathology resembling copper-deficiency, as opposed to the pathology of Wilson’s disease, which resembles copper-toxicity. The Menkes’ gene codes for a P-type ATPase that has a mutation that prevents copper absorption in the intestine.
July 8th, 2005
Physiological Functions
Phosphorous is a component of bone, teeth, nucleic acids, phospholipids, ATP, and a number of enzymes and coenzymes. Phosphorylation of glucose is a requirement for its metabolism. Phosphorylation/dephosphorylation of cellular compounds is a mechanism for regulating enzyme activity and for transport and storage of cell compounds. Approximately 85% of the total body phosphate pool is found in bone as hydroxyapatite. The remaining amount of phosphate is distributed in blood and soft tissues. In the blood, phosphate is part of the monobasic-dibasic buffer system.
Factors Affecting Availability
Phosphorus is well absorbed by the intestines and does not change with changing needs. The total body phosphorus pool is regulated by renal excretion.
Beans, peas, cereals and nuts contain phytate or inositol phosphate which is resistant to digestion. However, phytase from yeast added during leavening of breads, can release some phosphate from phytate. Intestinal microflora can also release phosphate from phytic acid in the colon. Phytase activity from endogenous and exogenous sources can increase the bioavailability of phosphate from plant sources by approximately 50%.
Deficiency
Phosphorus Deficiency caused by inadequate dietary intake does not occur. However, chronic and excessive use of anticonvulsants, calcium carbonate supplements, or aluminum hydroxide-containing antacids can decrease phosphate absorption. Hypophosphatemia can also develop in individuals with gastrointestinal malabsorption, diabetes mellitus, hyperparathyroidism, renal dysfunction, or alcoholism whether or not it is accompanied by decompensated liver disease. Hypophosphatemia results in bone loss, weakness, and poor appetite.
Toxicity
Elevated blood phosphorous levels are usually secondary to inadequate renal filtration due to acute or chronic renal failure.
Imbalances in phosphate intake may contribute to negative calcium balance when inadequate calcium intake is accompanied by excessive intake of phosphorous. Elevations in serum phosphate following a meal will inhibit activation of vitamin D which is necessary for stimulation of intestinal calcium absorption. In response to diminished levels of calcitriol, additional amounts of parathyroid hormone are secreted to compensate for interference with vitamin D activation by elevated serum phosphate. This condition is described as a nutritional secondary hyperparathyroidism which contributes to increased rates of bone turnover and eventually to a reduction of bone mass and density.
The upper intake levels of phosphorous intake for both men and women are 4,000 mg daily until age 70 after which the daily maximum is reduced to 3,000 mg.
The upper limit of safety for phosphorus established by the Food and Nutrition Board of the Institute of Medicine is 3-4 grams daily for adults.
Phosphorus Dietary Sources
Good Dietary Sources of phosphorous are typically also rich in protein. These foods are mainly milk, meat, nuts, legumes, and grains.
July 8th, 2005
Physiological Functions
The only function of iodine involves the synthesis of thyroid hormone. Approximately 60% of the total body pool of iodine is stored in the thyroid gland. The remainder is found in the blood, ovary, and muscle. Thyroid hormone is necessary for regulation of human growth and development.
Factors Affecting Availability
Iodine is absorbed intestinally from dietary sources or dermally from topical iodine applications or from iodine vapors produced as byproducts of industrial activity. Iodine vapor is also emitted from cleansing agents used commercially in sterilization processes and from fossil fuel combustion such as occurs in automobile engines. Currently, the most common source of exposure to iodine is from automobile exhaust. In the 1970’s, the amount of iodine measured in the environment reached levels that were a cause for concern prompting the dairy industry to discontinue use of iodine-containing agents in sterilization of milking equipment to reduce the iodine content of milk.
Iodine Deficiency
Iodine deficiency was frequently observed in landlocked regions of the US at the beginning of the 20th century necessitating iodine fortification of salt, an inexpensive and widely used seasoning. The development of iodine deficiency is no longer a problem, since landlocked regions receive produce grown in coastal areas where soil is rich in iodine. Signs of iodine deficiency include hypothyroidism, lethargy, and weight gain. The clinical presentation of iodine deficiency is goiter. Goiter can also develop from high intakes of goitrogens, naturally occurring substances in foods which decrease iodine availability or interfere with its tissue utilization. Dietary sources of goitrogens include cabbage, turnips, rapeseed oil (canola oil), peanuts, cassava, and soybeans. Goitrogens are inactivated by heating, roasting or cooking.
Cretinism is a condition which develops in the fetus from iodine deficiency during pregnancy. This condition is characterized by mental retardation and dwarfism. Neonates are routinely screened for adequate thyroid hormone levels in developed countries and is being adopted in developing countries.
Toxicity
Chronic excessive intakes of iodine may compromise thyroid function and also contribute to development of goiter and hypothyroidism due to feedback inhibition of thyroid hormone synthesis. Grave’s disease develops in response to an overactive thyroid and is not a condition associated with iodine toxicity.
The upper limit of safety established for iodine by the Food and Nutrition Board of the Institute of Medicine is approximately 1,100 mcg daily for adults.
Dietary Sources
Although most foods do not contain iodine, one teaspoon of iodized salt consumed daily is more than sufficient to satisfy physiological requirements for this nutrient. Other dietary sources of iodine include drinking water, seafood (clams, lobster, oysters, sardines and ocean fish) and dairy products from feed additives as well as from disinfectants used on dairy farms. The iodine content of fruits and vegetables is dependent upon soil content.
July 8th, 2005
Manganese activates many enzymes and vitamins in your body. It also helps to neutralize poisons in your blood. It helps in the production of such vital hormones as insulin. Manganese also works as an antioxidant to keep your cellular membranes healthy.
Vitamin C cannot work correctly without manganese. Enzymes are needed to direct vitamin C to detoxify the body, fight infection, build collagen, or perform one of its many other functions. Manganese encourages the production of these enzymes, without which vitamin C could not function. In fact, a study done on animals given no manganese showed that when given hydralazine (poison), they died. When manganese was supplemented in the diet and the animals were administered hydralazine, they lived. It is believed to be due to the detoxifying effect of vitamin C, that can only be put to use when there is adequate manganese to activate it.
Manganese activates arginase, which also has a detoxifying function in the body. Ammonia is a substance naturally produced by your body. The only problem is 1/1000 of a milligram of the stuff in a quart of your blood will kill you! Arginase helps to bind ammonia and carbon dioxide to make urea, which is harmless. The urea is filtered out of your blood by the kidneys and excreted as urine.
The specialized beta cells in your pancreas need manganese to manufacture insulin. No manganese, no insulin. Insulin is what moves sugar from your bloodstream to your cells. If you don’t get enough manganese, you could get a blood sugar disorder, like diabetes. An observation done on 122 diabetics and an identical control group showed diabetics to be twice as low in manganese than those without the disease.
Manganese activates choline, a phospholipid produced in the liver. Activated choline and ATP form acetyl choline. This compound functions as a neurotransmitter and works in the energy producing Krebs cycle. It also stimulates adrenaline and noradrenaline to be released from the adrenal glands. These hormones help you deal with stress.
Dopamine is a neurotransmitter and needs manganese to be produced. Sufferers of Parkinson’s disease have a decreased ability to produce dopamine. Additional manganese may help decrease the effects of the disease.
July 8th, 2005
Signs of folate deficiency
Signs of folic acid deficiency are often subtle. Diarrhea, loss of appetite, and weight loss can occur. Additional signs are weakness, sore tongue, headaches, heart palpitations, irritability, and behavioral disorders. Women with folate deficiency who become pregnant are more likely to give birth to low birth weight and premature infants, and infants with neural tube defects. In adults, anemia is a sign of advanced folate deficiency.
In infants and children, folate deficiency can slow growth rate. Some of these symptoms can also result from a variety of medical conditions other than folate deficiency. It is important to have a physician evaluate these symptoms so that appropriate medical care can be given.
Who may need extra folic acid to prevent a deficiency?
Women of childbearing age, people who abuse alcohol, anyone taking anti-convulsants or other medications that interfere with the action of folate, individuals diagnosed with anemia from folate deficiency, and individuals with malabsorption, liver disease, or who are receiving kidney dialysis treatment may benefit from a folic acid supplement.
Folic acid is very important for all women who may become pregnant. Adequate folate intake during the periconceptual period, the time just before and just after a woman becomes pregnant, protects against a number of congenital malformations including neural tube defects. Neural tube defects result in malformations of the spine called spina bifida, and of the skull, and brain anencephaly. The risk of neural tube defects is significantly reduced when supplemental folic acid is consumed in addition to a healthful diet prior to and during the first month following conception.
Women who could become pregnant are advised to eat foods fortified with folic acid or take supplements in addition to eating folate-rich foods to reduce the risk of some serious birth defects. Taking 400 micrograms of synthetic folic acid daily from fortified foods and/or supplements has been suggested. The Recommended Dietary Allowance (RDA) for folate equivalents for pregnant women is 600 micrograms.
Folate deficiency has been observed in alcoholics. A 1997 review of the nutritional status of chronic alcoholics found low folate status in more than 50 percent of those surveyed. Alcohol interferes with the absorption of folate and increases excretion of folate by the kidney. In addition, many alcohol abusers have poor quality diets that do not provide the recommended intake of folate. Increasing folate intake through diet, or folic acid intake through fortified foods or supplements, may be beneficial to the health of alcoholics.
Anti-convulsant medications such as dilantin increase the need for folate. Anyone taking anti-convulsants and other medications that interfere with the body’s ability to use folate should consult with a medical doctor about the need to take a folic acid supplement.
Anemia is a condition that occurs when red blood cells cannot carry enough oxygen. It can result from a wide variety of medical problems, including folate deficiency. Folate deficiency can result in the formation of large red blood cells that do not contain adequate hemoglobin, the substance in red blood cells that carries oxygen to your body’s cells. Your physician can determine whether an anemia is associated with folate deficiency and whether supplemental folic acid is indicated.
Several medical conditions increase the risk of folic acid deficiency. Liver disease and kidney dialysis increase excretion (loss) of folic acid. Malabsorption can prevent your body from using folate in food. Medical doctors treating individuals with these disorders will evaluate the need for a folic acid supplement.
What is the health risk of too much folic acid?
The risk of toxicity from folic acid is low. The Institute of Medicine has established a tolerable upper intake level (UL) for folate of 1,000 mcg for adult men and women, and a UL of 800 mcg for pregnant and lactating (breast-feeding) women less than 18 years of age. Supplemental folic acid should not exceed the UL to prevent folic acid from masking symptoms of vitamin B12 deficiency.
Caution about folic acid supplements
Beware of the interaction between vitamin B12 and folic acid.
Folic acid supplements can correct the anemia associated with vitamin B12 deficiency, but folic acid will not correct changes in the nervous system that result from vitamin B12 deficiency. Permanent nerve damage can occur if vitamin B12 deficiency is not treated. Intake of supplemental folic acid should not exceed 1,000 micrograms (mcg) per day to prevent folic acid from masking symptoms of vitamin B12 deficiency.
It is very important for older adults to be aware of the relationship between folic acid and vitamin B12 because they are at greater risk of having a vitamin B12 deficiency. If you are 50 years of age or older, ask your physician to check your B12 status before you take a supplement that contains folic acid.
July 8th, 2005
Folate and folic acid are forms of a water-soluble B vitamin. Folate occurs naturally in food. Folic acid is the synthetic form of this vitamin that is found in supplements and fortified foods. A key observation of researcher Lucy Wills nearly 70 years ago led to the identification of folate as the nutrient needed to prevent the anemia of pregnancy. Dr. Wills demonstrated that the anemia could be corrected by a yeast extract. Folate was identified as the corrective substance in yeast extract in the late 1930s and was extracted from spinach leaves in 1941.
Folate is necessary for the production and maintenance of new cells. This is especially important during periods of rapid cell division and growth such as infancy and pregnancy. Folate is needed to make DNA and RNA, the building blocks of cells. It also helps prevent changes to DNA that may lead to cancer. Both adults and children need folate to make normal red blood cells and prevent anemia.
What foods provide folate?
Leafy greens such as spinach and turnip greens, dry beans and peas, fortified cereals and grain products, and some fruits and vegetables are rich food sources of folate. Some breakfast cereals (ready-to-eat and others) are fortified with 25% or 100% of the Daily Value (DV) for folic acid. The table of selected food sources of folate and folic acid suggests dietary sources of this vitamin.
Since 1998, food manufacturers in the US have been required to add folic acid to enriched breads, cereals, flours, corn meals, pastas, rice, and other grain products. These regulations were specifically targeted to reduce the risk of neural tube birth defects in newborns. Since the folic acid fortification program took effect, fortified foods have become a major source of folic acid in the American diet. Synthetic folic acid that is added to fortified foods and dietary supplements has a simpler chemical structure than the natural form of folate, and is absorbed more easily by the body. After digestion and absorption however, the two forms are identical and function in exactly the same manner.
How much folate do we need?
The Recommended Dietary Allowance (RDA) is the average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97-98%) healthy individuals in each life-stage and gender group. The 1998 RDAs for folate are expressed in a term called the Dietary Folate Equivalent. The Dietary Folate Equivalent (DFE) was developed to help account for the differences in absorption of naturally occurring dietary folate and the more bioavailable synthetic folic acid (1 mcg of food folate = 0.6 mcg folic acid from supplements and fortified foods).
The 1998 RDAs for folate expressed in micrograms (mcg) of DFE for adult men and women (aged 19 years and older) is 400 mcg. During pregnancy the daily intake should be increased to 500 mcg, and the RDA for breastfeeding women is 500 mcg.
The National Health and Nutrition Examination Survey (NHANES III 1988-91) and the Continuing Survey of Food Intakes by Individuals (1994-96 CSFII) indicated that most adults did not consume adequate folate. However, the folic acid fortification program has increased folic acid content of commonly eaten foods such as cereals and grains, and as a result diets of most adults now provide recommended amounts of folate equivalents.
When can folate deficiency occur?
A deficiency of folate can occur when your need for folate is increased, when dietary intake of folate is inadequate, and when your body excretes (or loses) more folate than usual. Medications that interfere with your body’s ability to use folate may also increase the need for this vitamin. Some situations that increase the need for folate include:
*pregnancy and lactation (breastfeeding)
*alcohol abuse
*malabsorption
*kidney dialysis
*liver disease
*certain anemias.
Some medications interfere with the body’s ability to utilize folate, including:
*anti-convulsant medications such as dilantin, phenytoin, and primidone
*Metformin, sometimes prescribed to control blood sugar in type 2 diabetes
*Sulfasalazine, used to control inflammation associated with Crohn’s disease and ulcerative colitis)
*Triamterene, a diuretic
*Methotrexate, used in the treatment of some types of cancer, severe psoriasis, and adult rheumatoid arthritis.
Continued in Part II
July 8th, 2005
Niacin, also known as nicotinic acid or vitamin B3, is a water-soluble vitamin whose derivatives such as NADH play essential roles in energy metabolism in the living cell. The designation vitamin B3 also includes the amide form, nicotinamide or niacinamide. Severe lack of niacin causes the deficiency disease pellagra, whereas a mild deficiency slows down the metabolism, which in turn decreases cold tolerance and is a potential contributing factor towards obesity.
Nicotinic acid was first discovered from the oxidation of nicotine. When the properties of nicotinic acid were discovered, it was thought prudent to choose a name to dissociate it from nicotine and to avoid the idea that either smoking provided vitamins or that wholesome food contained a poison. The resulting name ‘niacin’ was derived from nicotinic acid + in.
Nicotinic acid reacts with hemoglobin and myoglobin in meat to form a brightly coloured complex, and thus has been used as a food additive, typically to improve the colour of minced (ground) meat. However, sometimes excess niacin is added to the meat during processing. Though still licensed as a food colouring agent in some countries, it is not licensed as such in Europe.
The body can synthesize niacin from the essential amino acid tryptophan, but the synthesis is extremely slow; 60 mg of tryptophan are required to make one milligram of niacin. For this reason, eating lots of tryptophan is not an adequate substitute for consuming niacin. As serotonin synthesis is reliant on tryptophan availability, inadequate dietary intake of vitamin B3 may also therefore lead to depression.
Because niacin in large quantities is a vasodilator, large doses of niacin (either from vitamin B3 tablets or from treated meats) may cause harmless and short-lived but unpleasant symptoms such as extreme skin flushing resembling a sunburn, itching, gastric disturbances, and lowering of blood pressure. The amide form (strictly speaking a provitamin) does not cause these side effects, but is also not as easily assimilated by the body.
Large doses of niacin are sometimes prescribed to combat high blood pressure, and also to lower blood cholesterol levels. Pharmacologic doses of niacin (1.5 to 6 grams/day) reduces LDL cholesterol levels by 10 to 25 percent and triglyceride levels by 20 to 50 percent. HDL cholesterol levels are also increased by 15 to 35 percent.1
Vitamin B3 has also been used to treat schizophrenia and other mental illnesses by orthomolecular practitioners. Usually the nicotinamide form is used, as it is considered to be more effective. Unfortunately there is little scientific evidence that this treatment is effective.
Because niacin promotes metabolism, some believe that taking large doses will speed up the elimination of THC from the body and produce a negative result for marijuana on a drug test. There is no evidence that this is effective, and niacin is toxic to the skin and liver in overdose.
Food Sources
Animal products:
*liver, heart and kidney
*brewer’s yeast
*chicken
*fish: tuna, salmon
*milk
*eggs
Plant Products:
*Seeds:
nuts
whole grain products
legumes
saltbush seeds
*Fruits and vegetables:
leaf vegetables
broccoli
tomatoes
mushrooms
carrots
dates
sweet potatoes
asparagus
avocados
July 8th, 2005
Vitamin supplements are great as supplements to your diet, but in some cases overdoses can occur. The human body can withstand only so much of one type of vitamin. There can be deadly results from consuming extreme amounts of vitamins. There are many vitamins and minerals the body needs to be healthy. The vitamins that the body can not store such as vitamin C, are the vitamins that the human body needs and could use extra amounts. The vitamins the body does store like vitamins E, A and D can be taken to the extreme of causing a vitamin overdose.
The human body only needs one or two milligrams of vitamin B6 per day, but they are sold in one-gram quantities. When taking this dose of vitamin B6 only take one table every two days and drink plenty of water. If an overdose of vitamin B6 occurs it could cause serious damage, it could cause sensory control and motor control loss.
Vitamin E is another vitamin that is often mistreated. There are extreme side effects of consuming more than the body can absorb. The body’s system only needs one hundred to three hundred milligrams of vitamin E per day. There are vitamin supplements on the market that are sold to help grow nails and hair. These are often abused, you need only to take one tablet per day, and consume at least eight glasses of water per day. If an overdose of vitamin E occurs it could cause blood clots, fatigue, tumors in the breast, and reproductive problems.
Consumers are unaware of the dangers of vitamins A and D. Most people take vitamins A and D they same way they take vitamin C. The only difference is that if vitamin C is taken in excess it is passed through the kidneys and flushed out of the body. But vitamins A and D are stored in the body’s fat and the liver, causing sever consequences. By consuming extreme amounts of vitamins A and D, it could result in Cirrhosis of the liver, fatigue and dry and itchy skin.
When taking any vitamin supplements only take as directed, it is best to always consult your physician first. Talk to your doctor about concerns of vitamin deficiency, and he will be able to do the proper testing and diagnose a proper vitamin diet.
July 6th, 2005
Thiamin comes in three forms, and it is alternately known as vitamin B1, thiamin hyrdochloride and thiamin mononitrate. Thiamin is integral to many of the activities of enzymes in the human body. It is necessary for the manufacture and utilization of carbohydrates in the system. Thiamin is also essential to proper heart and other muscle function. It is also essential for a healthy nervous system.
The dietary sources for thiamin are vast and varied. It is present in all unrefined foods. Excellent sources of dietary thiamin are pork, most meats, liver and kidneys. Fish is also a prime source, as well as beans and eggs. Almost all vegetables contain thiamin as do pasta and brown rice. Additionally whole grain and enriched cereal and bread products are a superior source of thiamin in the diet.
Even though it is so important to proper functioning of the human organism, thiamin deficiency does occur. Severe thiamin deficiency often occurs in individuals who have depression. Symptoms of deficiency may include fatigue, nausea, confusion, abdominal pain, headache beriberi. Beriberi is a condition which affects the nerves, brain and heart and its symptoms are as varied as tingling and burning in the legs to incoordination, mental disturbance, palpitation and even heart failure. Beriberi can also cause seizures, deterioration of the central nervous system and vomiting. Another disorder related to thiamin deficiency is Wernicke’s syndrome which will eventually result in severe memory loss, dementia, and even paralysis of the eye muscles.
Recommended intakes of thiamin vary, but the common agreement among professionals seems to be between .5 to 25 milligrams daily. Of course, before starting any form of supplementation you should consult your health care practitioner.
July 6th, 2005
Zinc comes in several forms. It is known by the following names, zinc amino acid chelate, zinc gluconate, zinc sulfate and zinc chloride. Typically supplementation is in the form of zinc sulfate.
The dietary sources for zinc are typically among natural, unprocessed foods. Zinc is available in both plant and animal dietary sources. It is more readily absorbed from animal sources than plant sources. The best sources for this mineral are meat and other protein rich foods. Seafood is an excellent dietary source of zinc. Whole grain breads, cereals and dried beans are also fantastic sources of zinc.
Zinc’s primary function in the human body is to manufacture proteins and nucleic acids (what is known as the “general†material cells are made of). Zinc is also essential in the role of over 100 enzymatic functions in the human body. It is also intergral to a normal growth and developmental rate, as well as in the development of both male and female reproductive organs. Zinc is involved in the functioning of insulin in the body and in the utilization of carbohydrate stores. Zinc also assist in healing through aiding wounds and burns and has a part in the healthy functioning of the prostate gland.
Even though it is so important to proper functioning of the human organism, zinc deficiency does occur but typically only in the elderly and other such populations that tend to be malnoursihed. Severe zinc deficiency often causes poor growth and may contribute to delayed sexual development or dwarfism. A prolonged lack of zinc intake may lead to symptoms such as rash, inflamed areas of skin, hair loss, or pustules in the mouth, tongue and eyelids and even around fingernail beds.
Recommended intakes of zinc vary depending on severity of insufficiency, however the consensus among professionals seems to be between 30 to 50 milligrams daily. Of course, before starting any form of supplementation you should consult your health care practitioner.
July 6th, 2005
Magnesium supplementation may be indicated when a specific health problem or condition causes an excessive loss of magnesium or limits magnesium absorption.
* Some medicines may result in magnesium deficiency, including certain diuretics, antibiotics, and medications used to treat cancer (anti-neoplastic medication). Examples of these medications are:
o Diuretics: Lasix, Bumex, Edecrin, and hydrochlorothiazide
o Antibiotics: Gentamicin, Amphotericin, and Cyclosporin
o Anti-neoplastic medication: Cisplatin
* Individuals with poorly-controlled diabetes may benefit from magnesium supplements because of increased magnesium loss in urine associated with hyperglycemia.
* Magnesium supplementation may be indicated for persons with alcoholism. Low blood levels of magnesium occur in 30% to 60% of alcoholics, and in nearly 90% of patients experiencing alcohol withdrawal. Anyone who substitutes alcohol for food will usually have significantly lower magnesium intakes.
* Individuals with chronic malabsorptive problems such as Crohn’s disease, gluten sensitive enteropathy, regional enteritis, and intestinal surgery may lose magnesium through diarrhea and fat malabsorption. Individuals with these conditions may need supplemental magnesium.
* Individuals with chronically low blood levels of potassium and calcium may have an underlying problem with magnesium deficiency. Magnesium supplements may help correct the potassium and calcium deficiencies.
* Older adults are at increased risk for magnesium deficiency. The 1999-2000 and 1998-94 National Health and Nutrition Examination Surveys suggest that older adults have lower dietary intakes of magnesium than younger adults. In addition, magnesium absorption decreases and renal excretion of magnesium increases in older adults. Seniors are also more likely to be taking drugs that interact with magnesium. This combination of factors places older adults at risk for magnesium deficiency. It is very important for older adults to consume recommended amounts of dietary magnesium.
Doctors can evaluate magnesium status when above-mentioned medical problems occur, and determine the need for magnesium supplementation.
July 6th, 2005
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