Quick Guide To Vitamin Supplements
Quick Guide To Vitamin SupplementsBy using this quick guide to vitamin supplements you will know what vital nutrients you need to improve your health, prevent disease and maintain balance the way nature intended.
Quick guide to vitamin supplements categories:
Choosing a brand One-a day verses multiple dosing Time released supplements Natural or synthetic Additives and fillers Are your supplements working? Storing and shelf life % Daily Values (DV) Dietary Reference Intake (DRI) Nutrient minimal and optimal ranges Vitamin A Beta-carotene Vitamin B Complex Vitamin B1 (thiamin) Vitamin B2 (riboflavin) Vitamin B3 (niacin) Vitamin B5 (pantothenic acid) Vitamin B6 (pyridoxine) Biotin (Vitamin B7) Folic acid (Vitamin B9) Vitamin B12 (cobalamin) Vitamin C Vitamin D Vitamin E Vitamin K  Vitamin supplements do not make up for a poor diet or bad lifestyle habits. They may, however, fill in any nutrient gaps in your diet and help ensure your most desirable health. Vitamins are vital nutrients essential to life and contribute to good health. Nutrients are involved in all body processes from combating infection to repairing tissue to thinking. Evidence shows that vitamin supplements can lower the risk of many diseases and should supplement a healthy diet. They are available in tablet, capsule, powder, lozenge and liquid forms. In using this quick guide to vitamin supplements you will learn about the 13 vitamins that are considered essential to good health. Four are fat soluble and nine are water soluble. The fat soluble vitamins can be stored for longer periods of time in the body’s fatty tissue and in the liver. These include vitamins A, D, E and K. Mega doses of these vitamins can build up in the body and can cause a toxic reaction. Water soluble vitamins are stored in smaller amounts in the body and must be taken daily. These include vitamin C and the B vitamins. Mega doses of these vitamins are quickly flushed out of the body by the kidneys. Do not think that if some is good, more is better. This way of thinking does not apply to vitamins. Large doses of vitamins over long periods of time may trigger side effects, which can be serious. Choosing a brand. Most supplement manufacturers buy their vitamins from the same group of suppliers. However, brands differ in the amount of each nutrient and use of additives and fillers. All vitamins are essentially the same - look for the bargain. Brand names are heavily advertised and all you are doing is paying for the advertising. One-a day verses multiple dosing. One-a-day vitamin supplements are convenient, but not necessarily the most effective. Experts generally recommend choosing a supplement that requires you to take doses spread out over the day so your body can assimilate the ingredients better. Take the multiple with meals for better absorption and to eliminate stomach distress. Time released supplements. Time released vitamin supplements should be avoided. They cost more and may be less effective. With the exception of vitamin B3 (niacin) and iron. They should be taken as time released versions. B3 (niacin) can cause a temporary flushing of the skin, and iron can cause constipation and indigestion. Natural or synthetic? The body uses both synthetic and natural vitamins in the same manner. You do not need to pay more to buy natural vitamins. However, there is one exception and that is vitamin E. Natural vitamin E is absorbed better than the synthetic form. The natural form of vitamin E is identified as d-alpha tocopherol. Additives and fillers. If you have a food sensitivity or allergy look for products that claim to be free of cornstarch, milk, salt, soy, sugar, wheat and yeast. Typical fillers include cellulose, magnesium stearate, rice concentrate, silica and talc. If you are vegetarian and want to avoid all animal products, you need to check labels for gelatin. It is made from animals, unless specified that the capsule is vegetable based. Are your supplements working? Sometimes vitamin and mineral tablets fail to dissolve in the body. Usually due to poor manufacturing practices. But if you want to test your tablets, here’s how: Heat up any type of vinegar to about 100 degrees F, keep the liquid warm and at a steady temperature. Place one tablet in the cup of liquid for 30 to 45 minutes; stirring the liquid periodically, avoid hitting the pill. If the tablet does not dissolve within 45 minutes, it may not dissolve completely in the intestines, which diminishes its effectiveness. NOTE This test does not work for time release products and is not necessary for chewable tablets. Storing and shelf life. Vitamins should be kept in a cool, dark place and out of reach from children. Store vitamins A and E in the refrigerator. Look at the expiration dates printed on product packages. Once they have passed their expiration date they will not be as effective or as potent as they should be. % Daily Values (DV) Food labels and supplements list the DV of various nutrients. This number indicates how much 1 serving contributes to the percent of the required nutrients for a 2,000 calorie diet. You may need more or less than the 100% DV depending on your state of health, age, gender and level of physical activity. Many people have a marginal nutrient deficiency that prevents them from functioning at an optimal level. In fact, government studies have shown that nearly half of all Americans have some kind of nutrient deficiency. Dietary Reference Intake (DRI) The Food and Nutrition Board of the National Research Counsel created the new term Dietary Reference Intake to replace the old term Recommended Daily Allowance (RDA) in 1997. The DRI includes all of the nutrients that had been assigned an RDA and the nutrients that have not been assigned an RDA, but believed to be important. The nutrients believed to be important, but have not been assigned RDA’s are assigned another category termed Adequate Intakes (AI’s). The DRI’s are based on overall health, age and gender. (Experts assuming that the person is in good health.) The dosages are specifically designed to reduce the risk of chronic disease and do not take into account factors that can increase a persons requirements for additional nutrients. Factors that increase a persons requirements include alcohol and drug use, smoking, poor diet, environmental toxins, stress and poor hygiene. This is the reason most health professionals view DRI’s as the out-in-out minimum levels from nutrients and may recommend higher dosages for optimal health. Most people do not think of vitamin supplements as drugs or medications; but when they are consumed in excess of their Recommended Daily Allowances , they become pharmacologic agents that alter normal biochemical and metabolic processes. No two people seem to have the same vitamin requirements. One person may need twice as much of one vitamin or food as another to stay healthy. The amount of vitamins to stay healthy is known as the optimum amount. Minimum daily amounts of vitamins just keep you functioning, while optimum amounts mean those levels that maintain maximum health. Quick Guide To Vitamin Supplements
Nutrient minimal - optimal ranges.
Notes ** Synthetic vitamin K used in large doses during the last few weeks of pregnancy may result in a toxic reaction in the newborn. The following quick guide to vitamin supplements provides information on food sources of the nutrient, signs of deficiency, medical uses of and side effects and warnings. Quick Guide To Vitamin Supplements
(Beta-Carotene)
Vitamin A is fat soluble - comes in two forms:
Retinol - found in animal tissues. Beta-Carotene - found in plants; must be broken down by the body. It has a role in the prevention of vitamin A deficiency. Vitamin A and Beta-Carotene are: - antioxidants - help form and maintain healthy function of the - eyes - gums - hair - mucous membranes - teeth - involved in fat metabolism - involved in the production of white blood cells - slows the aging process Food Sources: Alfalfa, apricots, arugula, asparagus, beets, broccoli, butter, butternut squash, cantaloupe, carrots, cheese, dandelion greens, dark green vegetables, egg yolks, fish liver oil, garlic, green and yellow fruits, kale, liver, mustard, organ meats, papayas, parsley, peaches, pumpkin squash, red bell peppers, spinach, spirulina, sweet potatoes, Swiss chard, turnip greens, watercress and whole milk. Signs of Deficiency: Dry skin and eyes, increased likelihood to infectious disease, night blindness and slow or stunted growth in children. Medical Uses of Vitamin A and Beta-Carotene: Arteriosclerosis, bronchitis, cancer, cataracts, colds and flu, gingivitis, herpes, impotence, macular degeneration, osteoarthritis and psoriasis. Possible Side Effects And Warnings: Intake of 25,000 IU or more per day of vitamin A can cause bone problems, dry skin, fatigue, hair loss, headache and liver damage. Beta-Carotene does not cause these problems. Children taking vitamin A for more than one month should avoid amounts over 18,000 IU. Pregnant women should avoid amounts of vitamin A over 10,000 IU due to an increased risk of birth defects. Large amounts of vitamin A or Beta-Carotene in pill form or as cod liver oil should not be taken by those suffering from liver disease, diabetes or hypothyroidism. Antibiotics, laxatives and some cholesterol lowering drugs interfere with vitamin A absorption. Taking vitamin A supplements while using prescription drugs derived from vitamin A can result in toxic side effects. Supplements or foods containing all eight B vitamins are generally referred to as vitamin B complex.
Quick Guide To Vitamin Supplements Vitamin B1 (Thiamin)
- assists in carbohydrate metabolism - blood formation - stimulates blood circulation - helps maintain muscle tone of the - stomach - intestines - heart - essential for - healthy brain - nerve cell function - promotes appetite Food Sources: Asparagus, beans, broccoli, brown rice, Brussels sprouts, cereals, dried beans, dried prunes, egg yolks, fish, fortified breads, lean meats, most nuts, oatmeal, organ meats (liver), peanuts, peas, plums, pork, poultry, raisins, rice bran, soybeans, wheat germ and whole grains. Signs of Deficiency: Anxiety, chest pain, fatigue, irregular heart rhythm, low blood pressure, muscle cramps, nerve damage and shortness of breath. A thiamin deficiency can be caused by alcohol abuse and lead to - problems with motor and eye movements - poor reality perception - significant memory impairment Low thiamin levels can also cause - beriberi, a nervous system disorder in which you would experience - atrophied and tender muscles - fatigue - gastrointestinal disorders - weakness - weight loss People that may have an increased need for thiamin include those who exercise strenuously and pregnant women. Medical Uses of Vitamin B1 (Thiamin): Cardiovascular disease and heart attack. Possible Side Effects And Warnings: Thiamin is safe when taken as directed on packaging instructions. However, it can occasionally cause side effects in sensitive individuals which include: - abnormally rapid heartbeat - itching - flushing - nervousness Antibiotics, epileptic drugs, sulfa drugs and contraceptives may decrease thiamin levels. A high carbohydrate diet increases the need for thiamin. When taken as a supplement, it is usually to prevent a deficiency or to treat impaired mental function in those with Alzheimer’s disease. Quick Guide To Vitamin Supplements
Vitamin B2 (Riboflavin)
- activating vitamin B6 - activating folic acid - alleviates eye fatigue - antibody production - cell respiration - converting carbohydrates into energy - eliminates dandruff - facilitates oxygen use by the body tissues (hair, skin, nails) - forming red blood cells - growth - maintaining the mucous membranes in the digestive system - processing amino acids and fats Food Sources: Asparagus, avocados, beans, brewer’s yeast, broccoli, Brussels sprouts, cheese, currants, eggs, fish, kidney, legumes, liver, meat, milk, nuts, poultry, soybean products, spinach and yogurt. Signs of Deficiency: Depression, dry skin, cracks at the corners of the mouth; oily, dry scaly skin; sensitivity to light and swollen, red painful tongue. Medical Uses of Vitamin B2 (Riboflavin): Cataracts. Possible Side Effects And Warnings: A completely harmless side effect is that it may cause the urine to turn dark yellow. This B vitamin is easily destroyed by alcohol, antibiotics, cooking and by light. People that may have an increased need for riboflavin include those who participates in routine strenuous activity and women who take oral contraceptives. A deficiency in pregnant women can cause damage to the fetus. Certain chemotherapy drugs can interfere with riboflavin metabolism. Quick Guide To Vitamin Supplements
Vitamin B3 (Niacin, Niacinamide, Nicotinic Acid & Nicotinamide)
- aids in the functioning of the nervous system - aids in the metabolism of carbohydrates, fats and proteins - aids in the production of hydrochloric acid for the digestive system - healthy skin - helps regulate cholesterol levels - prevent another heart attack - processing alcohol - producing sex hormones - proper circulation Food Sources: Beef, brewer’s yeast, broccoli, carrots, cheese, corn flour, eggs, fish, milk, peanuts, pork, potatoes, tomatoes and whole grains. Signs of Deficiency: Arthritis, blood sugar fluctuations, diarrhea, digestive problems, fatigue, inflamed tongue, insomnia, irritability and loss of appetite. Medical Uses of Vitamin B3 (Niacin, Niacinamide) Depression. Possible Side Effects And Warnings: More serious side effects include - yellow skin or eyes - loss of appetite - dark urine Temporary side effects (lasting several minutes to about an hour) include - feeling of heat of the face, sometimes the entire body - flushing - itching - red rash on skin - tingling sensation If you have low blood pressure or liver disease, do not take niacin. Using niacin or niacinamide may worsen the following conditions - bleeding disorders - diabetes - glaucoma - gout - stomach ulcer People with high blood pressure or diabetes should not use niacin. It can decrease the effectiveness of insulin and antihypertensive drugs. High amounts should be used with caution by women who are pregnant. Quick Guide To Vitamin Supplements
Vitamin B5 (Pantothenic Acid)
- ability to relieve anxiety - ability to relieve depression - aids in the production of antibodies - aids in the production of adrenal hormones - aids in vitamin utilization - an essential element of coenzyme A - helping to convert carbohydrates into energy - helping to convert fats into energy - helping to convert proteins into energy - known as the “anti-stress” vitamin - needed to produce vital steroids and cortisone - needed for normal functioning of the gastrointestinal tract - required by all cells in the body and is concentrated in the organs - works together with vitamins B1, B2 and B3 Food Sources: Beans, beef, brewer’s yeast, broccoli, eggs, fresh vegetables, mother’s milk, mushrooms, peas, peanuts, pork, salt-water fish, sweet potatoes, wheat bran, wheat germ and whole wheat. Signs of Deficiency: Nausea, numbness of the extremities, muscle cramps and stomach pain. Medical Uses of Vitamin B5 (Pantothenic Acid) Anemia, anxiety and rheumatoid arthritis. Possible Side Effects And Warnings: May cause diarrhea, otherwise safe at suggested supplemental doses. Quick Guide To Vitamin Supplements Vitamin B6 (Pyridoxine, Pyridoxal, Pyridoxamine)
- acts as a mild diuretic - aids in maintaining sodium and potassium balance - aids in vitamin B12 absorption - aids in immune system function - aids in antibody production - activates many enzymes - helpful in the treatment of allergies - helpful in the treatment of arthritis - helpful in the treatment of asthma - helpful in the treatment of depression - necessary in the production of hydrochloric acid - necessary in the absorption of fats and protein - needed for normal brain function - needed for synthesis of RNA and DNA - needed for normal cellular growth - preventing oxalate kidney stones - promotes red blood cell formation - reduces symptoms of PMS - required by the nervous system Food Sources: All foods contain small amounts of vitamin B6. The following foods have the highest amounts. Avocados, bananas, blackstrap molasses, brewer’s yeast, brown rice, cabbage, cantaloupe, carrots, corn, eggs, fish, fortified cereals, kidney, legumes, lentils, liver, meats, nuts, oatmeal, peas, potatoes, poultry, prunes, soybeans, spinach, sunflower seeds, wheat germ and whole grains. Signs of Deficiency: Signs of deficiency usually occur with other deficiencies in the vitamin B complex; symptoms include - confusion - depression - inflammation of the mucus membranes in the mouth - inflamed tongue and mouth - nerve problems in the hands and feet - sleeplessness - weakness Medical Uses of Vitamin B6 (Pyridoxine, Pyridoxal, Pyridoxamine) Acne, allergies, asthma, anemia, carpal tunnel syndrome, diabetes, fibrocystic breast disease, insomnia, nausea, Parkinson’s disease, premenstrual syndrome and prostate enlargement. Possible Side Effects And Warnings: If taken in excessive amounts for a long period of time, pyridoxine may cause loss of sensation in the hands and feet and difficulty walking. Pyridoxine increases the bioavailability of magnesium. Therefore, it is suggested that you take both these nutrients together. Consult your physician before taking pyridoxine if you are taking the drug levodopa. Antidepressants, estrogen and oral contraceptives may increase the need for pyridoxine in the body. Quick Guide To Vitamin Supplements
Biotin (Vitamin B7)
- aids in cell growth - aids in fatty acid production - aids in the metabolism of carbohydrates, fats and proteins - facilitate the utilization of the other B vitamins - helpful in controlling and lowering the blood sugar levels in diabetics - may prevent hair loss - needed for healthy hair and skin - promotes healthy bone marrow - promotes healthy nerve tissue - promotes healthy sweat glands Food Sources: Almonds, bananas, brewer’s yeast, broccoli, cooked egg yolk, kidney, legumes, liver, milk, meat, mushrooms, oatmeal, poultry, salt-water fish, soybeans, sunflower seeds, walnuts and whole grains. Signs of Deficiency: Anemia, depression, hair loss, high blood sugar, insomnia, loss of appetite, muscle cramps, nausea and a sore tongue. Low levels of biotin have been linked to seborrhea dermatitis in infants. Medical Uses of Biotin (Vitamin B7) Diabetes. Possible Side Effects And Warnings: The use of antibiotics and sulfa drugs threatens the availability of biotin. Consuming saccharin or rancid fats inhibits biotin absorption. If you are diabetic and taking biotin, you should be under a doctor’s care. Raw eggs contain a protein which combines with biotin in the intestinal tract and depletes the body of this needed nutrient. Quick Guide To Vitamin Supplements
Folic Acid (Vitamin B9)
- aids in the use of vitamin B12 - considered a brain food - formation of red blood cells - functioning as a coenzyme in DNA synthesis - helps prevent heart disease - helps prevent a birth defect known as spina bifida - helps regulate embryonic and fetal development of nerve cells - key role in keeping blood, mucus membranes and nerves healthy - key role in keeping hair, nails and skin healthy - important for healthy cell division and replication - involved in protein metabolism - may be effective in the treatment of uterine cervical dysplasia - may help anxiety and depression - used in prevention and treatment of folic acid anemia - vital for normal growth and development Food Sources: Avocados, barley, beans, beef, beets, bran, brewer’s yeast, broccoli, brown rice, celery, cheese, chicken, citrus fruits, dates, fortified cereal, green leafy vegetables, lamb, legumes, lentils, liver, milk, nuts, okra, oranges, orange juice, organ meats, split peas, pecans, pork, root vegetables, salmon, seeds, tuna, wheat germ, whole grains and whole wheat. Signs of Deficiency: Anemia, diarrhea, fatigue, headaches, impaired cell division, inflamed red tongue, loss of appetite and paleness. Folic acid deficiency is more likely to occur among people who have gastrointestinal or mal-absorption, pregnant women not taking vitamin supplements, women taking oral contraceptives, teenagers who have a poor diet and alcoholics. Medical Uses of Folic Acid (Vitamin B9) Anemia, arteriosclerosis, cancer, constipation, depression, diarrhea, gingivitis, gout and heart attack and cardiovascular disease. Possible Side Effects And Warnings: Folic acid is considered safe, however, high doses may hide the symptoms of vitamin B12 deficiency. Antacids can interfere with the absorption of folic acid. Drug interactions are possible between folic acid and some antibiotics and medications for seizures and malaria. The use of oral contraceptives could increase the need for folic acid. High doses of folic acid for extended periods of time should be avoided by those with a hormone related cancer or convulsive disorder. Quick Guide To Vitamin Supplements Vitamin B12 (Cobalamin, Cyanocobalamin)
- aids in cell formation - aids in cellular longevity - helpful in the prevention and treatment of depression and mood disorders - helps maintain the central nervous system - helps produce neurotransmitters - helps the body use folic acid - maintains fertility - needed to prevent anemia - prevents nerve damage - promotes normal growth and development - required for absorption of - food - metabolism of carbohydrates and fats - proper digestion - protein synthesis Food Sources: Animal sources, blue cheese, cheese, clams, eggs, herring, kidney, liver, mackerel, meat, milk and milk products, oysters, poultry, seafood, shellfish and tofu. B12 IS NOT FOUND IN VEGETABLES. Signs of Deficiency: Abnormal gait, anemia, decreased reflexes, digestive disorders, eye disorders, hallucinations, memory loss and nerve damage. Medical Uses of Vitamin B12 (Cobalamin) Alzheimer’s disease, anemia and depression. Possible Side Effects And Warnings: B12 has extremely low toxicity. Even taking it in large doses does not appear to be harmful to healthy individuals. Vitamin B12 deficiency causes anemia. This may be caused by inadequate consumption or an inability to absorb it properly. This is most common in the elderly, those with digestive disorders and vegetarians. Anti-coagulant drugs, anti-gout medications and potassium supplements may block the absorption of B12 in the digestive tract. Quick Guide To Vitamin Supplements
Vitamin C (Ascorbic Acid)
- aids in the absorption of copper and iron - aids in interferon production - enhances immunity - essential in the formation of collagen - may prevent atherosclerosis - may reduce cholesterol levels - may reduce high blood pressure - needed for the metabolism of - folic acid - phenylalanine - tyrosine - prevents cancer - promotes the healing of wounds - promotes the production of anti-stress hormones - protects against blood clotting and bruising - protects against harmful effects of pollution - protects against infection - required for - adrenal gland function - healthy teeth and gums - tissue growth and repair - strengthens blood vessel walls Food Sources: Asparagus, avocados, beet greens, berries, broccoli, Brussels sprouts, cantaloupe, cauliflower, citrus fruits, collards, currants, dark green leafy vegetables, grapefruits, green peas, green peppers, kale, kiwi fruit, lemons, mangos, mustard greens, onions, oranges, papayas, parsley, persimmons, pineapple, potatoes, radishes, red bell peppers, red cabbage, rose hips, spinach, strawberries, sweet peppers, Swiss chard, tomatoes, turnip greens, and watercress. Signs of Deficiency: Anemia, bleeding gums, bruising, dry skin, joint tenderness and swelling, loose teeth, loss of appetite, poor wound healing and weakness. Medical Uses of Vitamin C (Ascorbic Acid) Allergies, asthma, arteriosclerosis, bronchitis, bursitis, cancer, canker sores, cataracts, colds and flu, depression, diabetes, ear infections, gallstones, gingivitis, glaucoma, hemorrhoids, hypertension, infertility, irritable bowel syndrome, macular degeneration, Parkinson’s disease, psoriasis, ulcers, urinary tract infections and vericose veins. Possible Side Effects And Warnings: Vitamin C is essentially nontoxic. Whatever the body can not use is excreted in the urine. Vitamin C can interfere with blood tests for vitamin B12, be sure to let your physician know if you are taking At high doses (3,000 milligrams or more) some people experience diarrhea. Diabetic and sulfa drugs may not be as effective when taken with vitamin C. Aspirin, alcohol, analgesics, antidepressants, anticoagulants, oral contraceptives and steroids may reduce levels of vitamin C in the body. Factors that may increase one’s requirement for vitamin C include smoking or exposure to smoke or other toxic fumes. Conditions that may increase one’s requirement include burns, congestive heart disease, diarrhea, infection, rheumatic fever, rheumatoid arthritis, trauma and surgery. Quick Guide To Vitamin Supplements
Vitamin D (Calciferol)
It is unique because the sun’s ultraviolet rays can be converted to vitamin D, exposing the face and arms to the suns rays three times a week is effective. It plays an important role in - enhances immunity - helps fight breast and colon cancer - necessary for growth and development of bones and teeth in children - prevention and treatment of - hypocalcemia - osteoporosis - rickets - required for calcium and phosphorus absorption and utilization Food Sources: Alfalfa, butter, cod liver oil, cold water fish, dairy products fortified with vitamin D, dark green leafy vegetables, egg yolk, fatty salt-water fish, fish liver oils, halibut, liver, milk, oatmeal, salmon, sardines, sweet potatoes, tuna and vegetable oil. Signs of Deficiency: Vitamin D deficiency results in diseases that are characterized by soft, poorly formed bones - osteomalacia in adults (mainly women) - rickets (in children) Medical Uses of Vitamin D (Calciferol) Osteoporosis. Possible Side Effects And Warnings: Vitamin D has the most potential of all vitamins to be toxic. High intake can result in kidney stones and calcium deposits in the internal organs. Vitamin D should not be taken without calcium. Intestinal disorders and liver and gallbladder malfunctions interfere with absorption of vitamin D. The use of antacids, some cholesterol lowering drugs, mineral oil or steroid hormones (cortisone) also interfere with absorption which can increase the body’s demand for vitamin D. Thiazide diuretics disturb the calcium/vitamin D ratio. Quick Guide To Vitamin Supplements
Vitamin E ( Tocopherol, Tocotrienol)
- aid leg cramps - aid in preventing cataracts - assist in the utilization of vitamin K - help in the formation of red blood cells - help stop oxidation of cholesterol in the arteries - improve athletic performance - improve circulation - maintain metabolic control in diabetes - maintain proper functioning of the muscles and nerves - may prevent age spots - prevent cell damage - prevent oxidation (a chemical reaction that can cause illness or disease) - promote normal clotting and healing - protect against certain cancers and cardiovascular disease - provide relief of fibrocystic breast and PMS - reduce blood pressure - reduce scarring from some wounds - repair tissue - retard aging Food Sources: Asparagus, avocados, brown rice, cold pressed vegetable oils, cornmeal, dark green leafy vegetables, desiccated liver, dry beans, eggs, legumes, milk, nuts, oatmeal, organ meats, poultry, seafood, seeds, sweet potatoes, whole grains and wheat germ. Signs of Deficiency: Those most likely to experience symptoms of vitamin E deficiency are the elderly, those with chronic liver disease and those on very low-fat diets. Anemia, dry skin, inability to concentrate, lethargy, loss of balance, and staggering gait. Medical Uses of Vitamin E ( Tocopherol, Tocotrienol) Acne, Alzheimer’s disease, arteriosclerosis, bronchitis, cancer, cataracts, constipation, diabetes, fibrocystic breast disease, gallstones, gingivitis, heart attack and cardiovascular disease, hemorrhoids, infertility, irritable bowel syndrome, macular degeneration, menopausal complaints, Parkinson’s disease, PMS, rheumatoid arthritis and ulcers. Possible Side Effects And Warnings: There are no known side effects of vitamin E except in extremely high doses. Anyone with diabetes, high blood pressure, an overactive thyroid or rheumatic heart disease should consult with their doctor before taking vitamin E supplements. Do not take iron at the same time that you take vitamin E. Quick Guide To Vitamin Supplements
Vitamin K (Phylloquinone)
- blood clotting - bone metabolism - converts glucose into glycogen for storage in the liver Food Sources: Alfalfa, blackstrap molasses, broccoli, Brussels sprouts, cabbage, cauliflower, corn, dark green leafy vegetables, egg yolks, liver, oatmeal, oats, potatoes, rye, safflower oil, soybeans, spinach, wheat and wheat bran. Signs of Deficiency: Usually a vitamin K deficiency is caused by an inability to absorb it rather than not enough of it. Excessive bleeding, liver damage. Medical Uses of Vitamin K (Phylloquinone) Osteoporosis. Applied topically, in most cases as a 5% cream, it may diminish - broken capillaries (spider veins) - dark under eye circles - hyper pigmentation - post-operative bruising from cosmetic injections and surgery - rosacea Possible Side Effects And Warnings: There are no known side effects. However, when synthetic vitamin K is used in large doses during the last few weeks of pregnancy, it may result in a toxic reaction in the newborn. Mega doses can accumulate and cause flushing and sweating. Antibiotics interfere with the absorption of vitamin K. Vitamin K can reduce the effectiveness of anti-clotting drugs. Other vital nutrients will be available in other sections of this website. Please check back periodically for added information and products. |
|
