Vitamin A and the Carotenoids

Vitamin A prevents night blindness, other eye prob­lems, and some skin disorders, such as acne. It en­hances immunity, may help heal gastrointestinal ulcers, and is needed for the maintenance and repair of epithelial tissue, composed of the skin and mucous membranes. It is essential in the formation of bones and teeth, aids in fat storage, and protects against colds and flu and infections of the kidneys, bladder, lungs, and mucous mem­branes. Vitamin A acts as an antioxidant, helping to protect the cells against cancer and other diseases (see ANTIOXI­DANTS), and is necessary for new cell growth. It guards against heart disease and stroke and lowers cho­lesterol levels. This essential vitamin also slows the aging process. The body cannot utilize protein without vi­tamin A. Vitamin A is a well-known wrinkle eliminator. Ap­plied topically in the form of tretinoin (the active ingredient in Retin-A and Renova), vitamin A reduces fine lines in the skin and helps fade age spots. 

A vitamin A deficiency can cause dry hair and/ or skin, dryness of the conjunctiva and cornea, poor growth, and/ or night blindness. Other possible results of vitamin A deficiency include abscesses in the ears, insomnia, fatigue, reproductive difficulties, sinusitis, pneumonia, fre­quent colds and other respiratory infections, skin disorders, including acne, and weight loss. 

The carotenoids are a class of compounds related to vita­min A. In some cases, they can be precursors of vitamin A; some act as antioxidants or have other important func­tions. The best-known subclass of carotenoids is a group called the carotenes, of which beta-carotene is the most widely known. Also included in this group are alpha-and gamma­carotene and lycopene. When food or supplements con­taining beta-carotene are consumed, the beta-carotene is converted into vitamin A in the liver. According to recent reports, beta-carotene appears to aid in cancer prevention by scavenging or neutralizing free radicals. Other types of carotenoids that have been identified are the xanthophylls (including beta-cryptoxanthin, canthaxanthin, lutein, and zeaxanthin), the limonoids (including limonene) and the phytosterols (including perillyl alcohol). Science has not yet discovered all of the carotenoids, although one source documents 563 different carotenoids identified. Com­binations of carotenoids are more ben­eficial than individual carotenoids. 

Taking large amounts of vitamin A, over 100,000 inter­national units daily, over long periods can be toxic to the body, mainly the liver. Toxic levels of vitamin A are asso­ciated with abdominal pain, amenorrhea (cessation of menstruation), enlargement of the liver and/ or spleen, gastrointestinal disturbances, hair loss, itching, joint pain, nausea, and vomiting, water on the brain, elevated liver en­zymes, and small cracks and scales on the lips and at the corners of the mouth. Excessive intake of vitamin A during pregnancy has been linked to birth defects, including cleft palate and heart defects. It is better to take beta-carotene during pregnancy. If you have a particular disorder that calls for taking high doses of vitamin A, use an emulsified form, which puts less stress on the liver. 

No overdose can occur with beta-carotene, although if you take too much, your skin may turn slightly yellow­orange in color. Beta-carotene does not have the same effect as vitamin A in the body. It is not harmful in large amounts unless your liver cannot convert beta-carotene into vitamin A. People with hypothyroidism often have this problem. It is essential to take only natural beta-carotene or a natural carotenoid complex. Betatene is the trade name for a type of carotenoid complex extracted from sea algae. It is used as an ingredient in various products by different manufacturers. 

Sources

Vitamin A can be found in animal livers, fish liver oils, and green and yellow fruits and vegetables. Foods that contain significant amounts include apricots, asparagus, beet greens, broccoli, cantaloupe, carrots, collards, dandelion greens, dulse, fish liver and fish liver oil, garlic, kale, mustard greens, papayas, peaches, pumpkin, red peppers, spinach, spirulina, sweet potatoes, Swiss chard, turnip greens, watercress, and yellow squash. It is also present in the following herbs: alfalfa, borage leaves, burdock root, cayenne (capsicum), chickweed, eyebright, fennel seed, hops, horsetail, kelp, lemongrass, mullein, nettle, oat straw, paprika, parsley, peppermint, plantain, raspberry leaf, red clover, rose hips, sage, uva ursi, violet leaves, watercress, and yellow dock. Animal sources of vitamin A are up to six times as strong as vegetable sources.

Comments

Antibiotics, laxatives, and some cholesterol-lowering drugs interfere with the absorption of vitamin A. 

Cautions

If you have liver disease, do not take a daily dose of over 10,000 international units of vitamin A in pill form or any amount of cod liver oil. If you are pregnant, do not take more than 10,000 international units of vitamin A daily be­cause of reported problems in fetal development. Children should not take more than 18,000 international units of vi­tamin A daily for over one month. For most peo­ple, beta-carotene is the best source of vitamin A because the liver converts it into only the amount of vitamin A that the body needs. However, if you have diabetes or hypothyroidism, there is a good possibility your body cannot convert beta-carotene into vitamin A. Consuming large amounts of beta-carotene may, therefore, place unnec­essary stress on your liver.

Vitamin B Complex

The B vitamins help to maintain the health of the nerves, skin, eyes, hair, liver, and mouth, as well as healthy muscle tone in the gastrointestinal tract and proper brain function. B-complex vitamins act as coenzymes, helping enzymes to react chemically with other substances, and are involved in energy production. They may be useful for alleviating de­pression or anxiety as well. Adeq_uate intake of the B vitamins is very important for elderly people because these nu­trients are not as well absorbed as we age. There have even been cases of people diagnosed with Alzheimer's disease whose problems were later found to be due to a deficiency of vitamin B12 plus the B complex. The B vitamins should always be taken together, but up to two to three times more of one B vitamin than another can be taken for a period of time if needed for a particular disorder. There are spray and sublingual forms that are absorbed more easily, which are good choices for older adults and those with absorption problems. 

Because the B vitamins work together, a deficiency in one often indicates a deficiency in another. Although the B vitamins are a team, they will be discussed individually. 

Vitamin B1 (Thiamine)

Thiamine enhances circulation and assists in blood forma­tion, carbohydrate metabolism, and the production of hy­drochloric acid, which is important for proper digestion. Thiamine also optimizes cognitive activity and brain func­tion. It positively affects energy, growth, normal ap­petite, and learning capacity and is needed for proper muscle tone of the intestines, stomach, and heart. Thiamine also acts as an antioxidant, protecting the body from the degenerative effects of aging, alcohol consumption, and smoking. 

Beriberi, a rare nervous system disease in devel­oped nations, is caused by a thiamine deficiency. Other symptoms that can result from thiamine deficiency include constipation, edema, enlarged liver, fatigue, forgetfulness, gastrointestinal disturbances, heart changes, irritability, la­bored breathing, loss of appetite, muscle atrophy, nervous­ness, numbness of the hands and feet, pain and sensitivity, poor coordination, tingling sensations, weak and sore mus­cles, general weakness, and severe weight loss. 

Sources

The richest food sources of thiamine include brown rice, egg yolks, fish, legumes, liver, peanuts, peas, pork, poultry, rice bran, wheat germ, and whole grains. Other sources are asparagus, brewer's yeast, broccoli, Brussels sprouts, dulse, kelp, most nuts, oatmeal, plums, dried prunes, raisins, spirulina, and watercress. Herbs that contain thiamine in­clude alfalfa, bladderwrack, burdock root, catnip, cayenne, chamomile, chickweed, eyebright, fennel seed, fenugreek, hops, nettle, oat straw, parsley, peppermint, raspberry leaf, red clover, rose hips, sage, yarrow, and yellow dock. 

Comments

Antibiotics, phenytoin (Dilantin, a drug used to prevent seizures), sulfa drugs, oral contraceptives, and heavy alcohol or caffeine consumption may decrease thiamine levels in the body. A high-carbohydrate diet increases the need for thiamine. Alcoholics are among those most often deficient in thiamine. 

Vitamin B2 (Riboflavin)

Riboflavin is necessary for red blood cell formation, anti­body production, cell respiration, and growth. It alleviates eye fatigue and is important in preventing and treat­ment of cataracts. It aids in the metabolism of carbohy­drates, fats, and proteins. Together with vitamin A, it maintains and improves the mucous membranes in the di­gestive tract. Riboflavin also facilitates the use of oxygen by the tissues of the skin, nails, and hair; eliminates dandruff; and helps the absorption of iron and vitamin B6 (pyridox­ine). Consumption of adequate amounts of riboflavin is im­portant during pregnancy because a lack of this vitamin can damage a developing fetus even if a woman shows no signs of deficiency. Riboflavin is needed to metabolize the amino acid tryptophan, which is converted into niacin in the body. Carpal tunnel syndrome may benefit from a treatment program that includes riboflavin and vitamin B6. 

Deficiency symptoms include cracks and sores at the corners of the mouth, eye disorders, inflammation of the mouth and tongue, and skin lesions, a group of symptoms collectively referred to as ariboflavinosis. Other possible de­ficiency symptoms include dermatitis, dizziness, hair loss, insomnia, light sensitivity, poor digestion, retarded growth, and slowed mental response.

Sources

High levels of vitamin B2 are found in the following foods: cheese, egg yolks, fish, legumes, meat, milk, poultry, spinach, whole grains, and yogurt. Other sources include asparagus, avocados, broccoli, Brussels sprouts, currants, dandelion greens, dulse, kelp, leafy green vegetables, mushrooms, molasses, nuts, and watercress. Herbs that contain vitamin B2 include alfalfa, bladderwrack, burdock root, catnip, cayenne, chamomile, chickweed, eyebright, fennel seed, fenugreek, ginseng, hops, horsetail, mullein, nettle, oat straw, parsley, peppermint, raspberry leaves, red clover, rose hips, sage, and yellow dock. 

Comments

Factors that increase the need for riboflavin include the use of oral contraceptives and strenuous exercise. This B vitamin is easily destroyed by light, antibiotics, and alcohol. Taking too much riboflavin (over 50 milligrams daily) over a long period of time may lead to cataracts and retinal diseases.

Vitamin B3 (Niacin, Nicotinic Acid, Niacinamide)

Vitamin B3 is needed for proper circulation and healthy skin. It aids in the functioning of the nervous system, the metabolism of carbohydrates, fats, and proteins, and the production of hydrochloric acid for the digestive system. It is involved in the normal secretion of bile and stomach fluids and in the synthesis of sex hormones. Niacin lowers cholesterol and improves circulation. It is helpful for schizophrenia and other mental illnesses and is also a memory-enhancer.

Pellagra is a disease caused by niacin deficiency. Other symptoms of niacin deficiency include canker sores, de­mentia, depression, diarrhea, dizziness, fatigue, halitosis, headaches, indigestion, insomnia, limb pains, loss of ap­petite, low blood sugar, muscular weakness, skin eruptions, and inflammation.

Sources

Niacin and niacinamide are found in beef liver, brewer's yeast, broccoli, carrots, cheese, corn flour, dandelion greens, dates, eggs, fish, milk, peanuts, pork, potatoes, tomatoes, wheat germ, and whole wheat products. Herbs that contain niacin include alfalfa, burdock root, catnip, cayenne, chamomile, chickweed, eyebright, fennel seed, hops, licorice, mullein, nettle, oat straw, parsley, peppermint, raspberry leaf, red clover, rose hips, slippery elm, and yel­low dock.

Comments

A flush, usually harmless, may occur after ingesting niacin supplements; a red rash appears on the skin, and a tingling sensation may also be experienced. Usually, these symptoms last only a few minutes. This vitamin has two forms: niacin (or nicotinic acid) and niaci­namide. In the form of niacinamide, it does not cause flush­ing. However, niacinamide does not have all the same properties as niacin. Specifically, it is not effective for low­ering blood cholesterol.

Cautions

People who are pregnant or who suffer from diabetes, glau­coma, gout, liver disease, or peptic ulcers should use niacin supplements with caution. Niacin may elevate blood sugar levels. Amounts over 500 milligrams daily may cause liver damage if taken for prolonged periods.

Vitamin B5 (Pantothenic Acid)

Known as "the anti-stress vitamin," pantothenic acid plays a role in the production of the adrenal hormones and the formation of antibodies, aids in vitamin utilization, and helps to convert fats, carbohydrates, and proteins into en­ergy. It is required by all cells in the body and is concen­trated in the organs. It is also involved in the production of neurotransmitters. This vitamin is an essential element of coenzyme A, a vital body chemical involved in many necessary metabolic functions. Pantothenic acid is also a stam­ina enhancer and prevents certain forms of anemia. It is needed for normal functioning of the gastrointestinal tract and may be helpful in treating depression and anxiety. A deficiency in pantothenic acid may cause fatigue, headache, nausea, and tingling in the hands. Pantothenic acid is also needed for proper functioning of the adrenal glands. 

Sources

The following foods contain pantothenic acid: beef, brewer's yeast, eggs, fresh vegetables, kidney, legumes, liver, mushrooms, nuts, pork, royal jelly, saltwater fish, torula yeast, whole rye flour, and whole wheat.

Vitamin B6 (Pyridoxine)

Pyridoxine is involved in more bodily functions than al­most any other single nutrient. It affects both physical and mental health. It is beneficial if you suffer from water re­tention and is necessary for the production of hydrochlo­ric acid and the absorption of fats and protein. Pyridoxine also aids in maintaining sodium and potassium balance and promotes red blood cell formation. It is required by the nervous system for normal brain function and for synthesizing the nucleic acids RNA and DNA, which contain the genetic instructions for the reproduction of all cells and normal cellular growth. It activates many enzymes and aids in the absorption of vitamin B12, in im­mune system function, and antibody production.

Vitamin B6 plays a role in cancer immunity and aids in preventing arteriosclerosis. It inhibits the formation of a toxic chemical called homocysteine, which attacks the heart muscle and allows the deposition of cholesterol around it. Pyridoxine acts as a mild diuretic, reducing the symptoms of premenstrual syndrome. It may also be useful in preventing oxalate kidney stones. It is helpful in the treatment of allergies, arthritis, and asthma.

A deficiency of vitamin B6 can result in anemia, convul­sions, headaches, nausea, flaky skin, a sore tongue, and vomiting. Other possible signs of deficiency include acne, anorexia, arthritis, conjunctivitis, cracks or sores on the mouth and lips, depression, dizziness, fatigue, hyperirri­tability, impaired wound healing, inflammation of the mouth and gums, learning difficulties, impaired memory or memory loss, hair loss, hearing problems, numbness, oily facial skin, stunted growth, and tingling sensations. Carpal tunnel syndrome has been linked to a deficiency of vitamin B6 as well.

Sources

All foods contain some vitamin B6; however, the following foods have the highest amounts: brewer's yeast, carrots, chicken, eggs, fish, meat, peas, spinach, sunflower seeds, walnuts, and wheat germ. Other sources include avocado, bananas, beans, blackstrap molasses, broccoli, brown rice and other whole grains, cabbage, cantaloupe, corn, dulse, plantains, potatoes, rice bran, soybeans, and tempeh. Herbs that contain vitamin B6 include alfalfa, catnip, and oat straw.

Comments

Antidepressants, estrogen therapy, and oral contraceptives may increase the need for vitamin B6. Diuretics and corti­sone drugs block the body's absorption of this vitamin. Prolonged use of high doses of vitamin B6 (over 1,000 mil­ligrams per day) can be toxic and may result in nerve dam­age and loss of coordination.

Vitamin B12 (Cyanocobalamin)

Vitamin B12 is needed to prevent anemia. It aids folic acid in regulating the formation of red blood cells and helps in the utilization of iron. This vitamin is also required for proper digestion, absorption of foods, the synthesis of pro­tein, and the metabolism of carbohydrates and fats. It aids in cell formation and cellular longevity. In addition, vitamin B12 prevents nerve damage, maintains fertility, and pro­motes normal growth and development by maintaining the fatty sheaths that cover and protect nerve endings. Vitamin B12 is linked to the production of acetylcholine, a neuro­transmitter that assists memory and learning. Vitamin B12 supplementation has been shown to enhance sleep pat­terns, allowing for more restful and refreshing sleep.

A vitamin B12 deficiency can be caused by malabsorp­tion, which is most common in elderly people and in those with digestive disorders. Deficiency can cause abnormal gait, bone loss, chronic fatigue, constipation, depression, digestive disorders, dizziness, drowsiness, enlargement of the liver, eye disorders, hallucinations, headaches (includ­ing migraines), inflammation of the tongue, irritability, la­bored breathing, memory loss, moodiness, nervousness, neurological damage, palpitations, pernicious anemia, ringing in the ears, and spinal cord degeneration. Strict veg­etarians must remember that they require vitamin B12 sup­plementation, as it is found almost exclusively in animal tissues. Although people adopting a strictly vege­tarian diet may not see any signs of the deficiency for some time, the body can store up to five years' worth of vitamin B12 signs will eventually develop.

Sources

The largest amounts of vitamin B12 are found in brewer's yeast, clams, eggs, herring, kidney, liver, mackerel, milk and dairy products, and seafood. Vitamin B12 is not found in many vegetables; it is available only from sea vegetables, such as dulse, kelp, kombu, nori, and soybeans and soy products. It is also present in the herbs alfalfa, bladder­wrack, and hops.

Comments

Anti-gout medications, anticoagulant drugs, and potassium supplements may block the absorption of vitamin B12 from the digestive tract. Taking vitamin B12 in sublingual tablets, which are dissolved under the tongue rather than swallowed, can be a good option for those who have difficulty absorbing this vitamin. Intrinsic factor is a protein produced in the gastrointestinal tract that is necessary for the absorption of vitamin B12. People who lack intrinsic factors must use a sublingual form for absorption.

Biotin

Biotin aids in cell growth, in fatty acid production, in the metabolism of carbohydrates, fats, and proteins, and in the utilization of the other B-complex vitamins. Sufficient quantities are needed for healthy hair and skin. One hun­dred milligrams of biotin daily may prevent hair loss in some men. Biotin also promotes healthy sweat glands, nerve tissue, and bone marrow. In addition, it helps to re­lieve muscle pain.

In infants, a condition called seborrheic dermatitis, or cra­dle cap, characterized by a dry, scaly scalp, may occur due to biotin deficiency. In adults, deficiency of this B vitamin is rare because it can be produced in the in­testines from foods such as those mentioned below. How­ever, if a deficiency does occur, it can cause anemia, depression, hair loss, high blood sugar, inflammation or pal­lor of the skin and mucous membranes, insomnia, loss of ap­petite, muscular pain, nausea, and tongue soreness.

Sources

Biotin is found in brewer's yeast, cooked egg yolks, meat, milk, poultry, saltwater fish, soybeans, and whole grains.

Comments

Raw egg whites contain a protein called avidin, which combines with biotin in the intestinal tract and depletes the body of this needed nutrient. Fats and oils subjected to heat or exposed to the air for any length of time inhibit biotin absorption. Antibiotics, sulfa drugs, and saccharin also threaten the availability of biotin.

Choline

Choline is needed for the proper transmission of nerve impulses from the brain through the central nervous system and gallbladder regulation, liver function, and lecithin formation. It aids in hormone production and minimizes excess fat in the liver because it aids in fat and cholesterol metabolism. Without choline, brain function and memory are impaired. Choline is beneficial for nervous system disorders, such as Parkinson's disease and tardive dyskinesia. A deficiency may result in fatty buildup in the liver, as well as in cardiac symptoms, gastric ulcers, high blood pressure, an inability to digest fats, kidney and liver impairment, and stunted growth. Research in the last decade indicates that choline plays an important role in cardiovascular health, as well as in reproduction and fetal development. One study showed a need for choline to prevent and treat arteriosclerosis and homocysteine metabolism.

Sources

The following foods contain significant amounts of choline: egg yolks, lecithin (about 13 percent choline by weight), legumes, meat, milk, soybeans, and whole-grain cereals.

Folate

Also known as folacin, folic acid, or pteroylglutamic acid (PGA), folate is considered a brain food needed for energy production and the formation of red blood cells. It also strengthens immunity by aiding in the proper forma­tion and functioning of white blood cells. Because it func­tions as a coenzyme in DNA and RNA synthesis, it is essential for healthy cell division and replication. It is in­volved in protein metabolism and has been used in the pre­vention and treatment of folic acid anemia. This nutrient may also help depression and anxiety and may be effective in the treatment of uterine cervical dysplasia. 

Folate may be the most important nutrient in regulating homocysteine levels. Homocysteine is an amino acid that is naturally formed in the body as the result of the breakdown of another amino acid, methionine. In recent years, high levels of homocysteine have been found to be associated with an increased risk of atherosclerosis (hardening of the arteries due to the accumulation of fatty plaques). Nor­mally, homocysteine is converted to other, non-harmful amino acids in the body. In order for this conversion to take place as it should, the body needs an adequate supply of fo­late, as well as of vitamins B6 and B12. Homocysteine levels in red blood cells have been shown to have an inverse rela­tionship to levels of these three important B vitamins- that is, the lower the levels of these vitamins, the higher the level of homocysteine. 

Folate is very important in pregnancy. It helps regu­late embryonic and fetal nerve cell formation, which is vital for normal development. Studies have shown that a daily intake of 400 micrograms of folate in early pregnancy may prevent the vast majority of neural tube defects, such as spina bifida and anencephaly. It may also help to prevent premature birth. To be effective, this regimen must begin be­fore conception and continue for at least the first three months of pregnancy; if a woman waits until she knows she is pregnant, it may be too late because critical events in fetal development occur during the first 6 weeks of pregnancy before many women know they have conceived. This is why many experts recommend that every woman of childbearing age take a folate supplement daily. Folate works best when combined with vitamin B12 and vitamin C. 

A sore, red tongue is one sign of folate deficiency. Other possible signs include anemia, apathy, digestive distur­bances, fatigue, graying hair, growth impairment, insom­nia, labored breathing, memory problems, paranoia, weakness, and birth defects in one's offspring. Folate defi­ciency may be caused by inadequate consumption of fresh fruits and vegetables, consumption of only cooked or mi­crowaved vegetables (cooking destroys folate), and malab­sorption problems.

Sources

The following foods contain significant quantities of folate: asparagus, barley, beef, bran, brewer's yeast, brown rice, cheese, chicken, dates, green leafy vegetables, lamb, legumes, lentils, liver, milk, mushrooms, oranges, split peas, pork, root vegetables, salmon, tuna, wheat germ, whole grains, and whole wheat.

Comments

Oral contraceptives may increase the need for folate. Alcohol also can act as an enemy to folate absorption.

Cautions

Do not take high doses of folate for extended periods if you have a hormone-related cancer or seizure disorder.

Inositol

Inositol is vital for hair growth. This vitamin has a calming effect and helps to reduce cholesterol levels. It helps pre­vent the hardening of the arteries and is important in the for­mation of lecithin and the metabolism of fat and cholesterol. It also helps remove fats from the liver. Defi­ciency can lead to arteriosclerosis, constipation, hair loss, high blood cholesterol, irritability, mood swings, and skin eruptions. Research has also shown that high doses of in­ositol may help in the treatment of depression, obsessive­compulsive disorder, and anxiety disorders without the side effects of prescription medications.

Sources

Inositol is found in brewer's yeast, fruits, lecithin, legumes, meats, milk, unrefined molasses, raisins, vegetables, and whole grains.

Comments

Consuming large amounts of caffeine may cause a shortage of inositol in the body.

Para-Aminobenzoic Acid (PABA)

PABA is one of the basic constituents of folate and helps to assimilate pantothenic acid. PABA can be converted into folate by intestinal bacteria. This antioxidant helps protect against sunburn (through the absorption of ultraviolet-B [UVB] radiation) and, consequently, skin can­cer; acts as a coenzyme in the breakdown and utilization of protein; and assists in forming red blood cells. PABA also aids in the maintenance of healthy intestinal flora. Supplementing the diet with PABA may restore gray hair to its original color if the graying is caused by stress or a nutritional deficiency. Other benefits of PABA include protection against secondhand smoke, ozone, and other air pollutants; reduced inflammation in arthritis; and en­hanced flexibility.

A deficiency of PABA may lead to depression, fatigue, gastrointestinal disorders, graying of the hair, irritability, nervousness, and patchy areas of white skin.

Sources

Foods that contain PABA include kidney, liver, molasses, mushrooms, spinach, and whole grains.

Comments

Sulfa drugs may cause a deficiency of PABA.

Vitamin C (Ascorbic Acid)

Vitamin C is an antioxidant that is required for at least 300 metabolic functions in the body, including tissue growth and repair, adrenal gland function, and healthy gums. It also aids in the production of anti-stress hormones and in­terferon, an important immune-system protein, and is needed for the metabolism of folic acid, tyrosine, and phenylalanine. Studies have shown that taking vitamin C can reduce symptoms of asthma. It protects against the harmful effects of pollution, helps to prevent cancer, pro­tects against infection, and enhances immunity. Vitamin C increases the absorption of iron. It can combine with toxic substances, such as certain heavy metals, and render them harmless so that they can be eliminated from the body. Even the venom of a black widow spider may be rendered harmless with the administration of very large doses of vi­tamin C. This vitamin also may reduce levels of low-den­sity lipoproteins (LDL, the so-called "bad cholesterol") while increasing levels of high-density lipoproteins (HDL, or "good cholesterol"), as well as lowering high blood pres­sure and helping to prevent atherosclerosis. Essential in the formation of collagen, vitamin C protects against abnormal blood clotting and bruising, may reduce the risk of cataracts, and promotes the healing of wounds and burns. Vitamin C works synergistically with both vitamin E and beta-carotene--that is, when these vitamins work together, they have an effect even greater than the sum of their indi­vidual effects, and taking them together may counter po­tential adverse effects of taking these vitamins alone. Vitamin E scavenges for dangerous free radicals in cell membranes, while vitamin C attacks free radicals in bio­logic fluids. These vitamins reinforce and extend each other's antioxidant activity. 

Because the body cannot manufacture vitamin C, it must be obtained through the diet or in the form of supplements. Unfortunately, most of the vitamin C consumed in the diet is lost in the urine. If larger amounts of vitamin C are re­quired due to serious illness, such as cancer, it is more effective to take vitamin C intravenously, under the advise­ment and supervision of a physician, than it is to take high doses orally. 

Scurvy is a disease caused by vitamin C deficiency. It is characterized by poor wound healing, soft and spongy bleeding gums, edema, extreme weakness, and "pinpoint" hemorrhages under the skin. Fortunately, this condition is rare in Western societies. More common are signs of lesser degrees of deficiency, including gums that bleed when brushed; increased susceptibility to infection, especially colds and bronchial infections; joint pains; lack of energy; poor digestion; prolonged wound healing time; a tendency to bruise easily; and tooth loss. 

Sources

Vitamin C is found in berries, citrus fruits, and green vegetables. Good sources include asparagus, avocados, beet greens, black currants, broccoli, Brussels sprouts, cantaloupe, collards, dandelion greens, dulse, grapefruit, kale, lemons, mangos, mustard greens, onions, oranges, papayas, green peas, sweet peppers, persimmons, pineapple, radishes, rose hips, spinach, strawberries, Swiss chard, tomatoes, turnip greens, and watercress. Herbs that contain vitamin C include alfalfa, burdock root, cayenne, chickweed, eyebright, fennel seed, fenugreek, hops, horsetail, kelp, peppermint, mullein, nettle, oat straw, paprika, parsley, pine needle, plantain, raspberry leaf, red clover, rose hips, skullcap, violet leaves, yarrow, and yellow dock.

Comments

Alcohol, analgesics, antidepressants, anticoagulants, oral contraceptives, and steroids may reduce levels of vitamin C in the body. Smoking causes a serious depletion of vitamin C.

Diabetes medications such as chlorpropamide (Diabi-nese) and sulfa drugs may not be as effective if taken with vitamin C. Taking high doses of vitamin C may cause a false-negative reading in tests for blood in the stool.

For maximum effectiveness, supplemental vitamin C should be taken in divided doses twice daily. Esterified vitamin C (Ester-C) is a remarkably effective form of vitamin C, especially for those suffering from chronic illnesses such as cancer and AIDS. It is created by having the vitamin C react with a necessary mineral, such as calcium, magnesium, potassium, sodium, or zinc. This results in the form of a nonacidic vitamin that contains vitamin C metabolites identical to those produced by the body. Esterified vitamin C enters the bloodstream and tissues four times faster than standard forms of vitamin C because it moves into the blood cells more efficiently and also stays in the body tissues longer. The levels of vitamin C in white blood cells achieved by taking esterified vitamin C are four times higher than those achieved with standard vitamin C.

Further, only one-third as much is lost through excretion in the urine. A variety of manufacturers produce supplements containing Ester-C, either by itself or in combination with other valuable nutrients, including the antioxidants pycnogenol and proanthocyanidins, as well as the herbs echinacea and garlic.

Cautions

If aspirin and standard vitamin C (ascorbic acid) are taken together in large doses, stomach irritation can occur, possibly leading to ulcers. If you take aspirin regularly, use an esterified form of vitamin C and take it separately from the aspirin.

If you are pregnant, do not take more than 5,000 milligrams of vitamin C daily. A developing infant may become dependent on this supplement and develop scurvy when deprived of the accustomed megadoses after birth.

Avoid using chewable vitamin C supplements, as these can damage tooth enamel.

Vitamin D

Vitamin D, a fat-soluble vitamin that has properties of both a vitamin and a hormone, is required for the absorption and utilization of calcium and phosphorus. It is necessary for growth and is especially important for the normal growth and development of bones and teeth in children. It protects against muscle weakness and is involved in the regulation of the heartbeat. It is also important in preventing and treating breast and colon cancer, osteoarthritis, osteo­porosis, and hypocalcemia, enhances immunity, and is nec­essary for thyroid function and normal blood clotting. 

There are several forms of vitamin D, including vitamin D2 (ergocalciferol), which comes from food sources; vita­min D3 (cholecalciferol), which is synthesized in the skin in response to exposure to the sun's ultraviolet rays; and a synthetic form identified as vitamin D5. Of the three, vita­min 03 is considered the natural form of vitamin D and is the most active. 

The form of vitamin D we get from food or supple­ments is not fully active. It requires conversion by the liver and kidneys before it becomes fully active. This is why people with liver or kidney disorders are at a higher risk for osteoporosis. When the skin is exposed to the sun's ultraviolet rays, a cholesterol compound in the skin is trans­formed into a precursor of vitamin D. Exposing the face and arms to the sun for fifteen minutes three times a week is an effective way to ensure adequate amounts of vitamin D in the body. However, researchers have learned that peo­ple living in the upper third of the continental United States cannot produce adequate amounts of vitamin D from ex­posure to the limited available sunlight during the winter months. 

Severe vitamin D deficiency can cause rickets in chil­dren and osteomalacia, a similar disorder, in adults. Lesser degrees of deficiency may be characterized by loss of ap­petite, a burning sensation in the mouth and throat, diar­rhea, insomnia, visual problems, and weight loss. In a study reported in The New England Journal of Medicine, there are in­dications that vitamin D deficiency is much more wide­spread than previously thought, especially in older adults. In a group of people of whom few had risk factors for vita­min D deficiency, 57 percent were found to have below-nor­mal levels of vitamin D. Sixty-seven percent of those reporting a vitamin D intake below the RDI had deficien­cies categorized as moderate to severe.

Sources

Fish liver oils, fatty saltwater fish, dairy products, and eggs all contain vitamin D. It is found in butter, cod liver oil, dan­delion greens, egg yolks, halibut, liver, milk, oatmeal, salmon, sardines, sweet potatoes, tuna, and vegetable oils. Vitamin Dis also formed by the body in response to the action of sunlight on the skin. Herbs that contain vitamin D include alfalfa, horsetail, nettle, and parsley.

Comments

Intestinal disorders and liver and gallbladder malfunctions interfere with the absorption of vitamin D. Some choles­terol-lowering drugs, antacids, mineral oil, and steroid hor­mones such as cortisone also interfere with absorption. Thiazide diuretics such as chlorothiazide (Diuril) and hy­drochlorothiazide (Esidrix, HydroDIURIL, Oretic) disturb the body's calcium/vitamin D ratio. Taking excessive amounts of vitamin D (over 1,000 international units) daily may cause a decrease in bone mass.

Cautions

Do not take vitamin D without calcium. Toxicity may result from taking excessive amounts of supplemental vitamin D.

Vitamin E

Vitamin E is an important antioxidant in the preven­tion of cancer and cardiovascular disease. It improves circu­lation, is necessary for tissue repair, and is useful in treating premenstrual syndrome and fibrocystic disease of the breast. It promotes normal blood clotting and healing, re­duces scarring from some wounds, reduces blood pressure, prevents cataracts, improves athletic performance, and relaxes leg cramps. Vitamin E can enhance sperm pro­duction in some men. It also maintains healthy nerves and muscles while strengthening capillary walls. In addition, it promotes healthy skin and hair and helps to prevent ane­mia and retrolental fibroplasia, an eye disorder that can af­fect premature infants. A 1998 study by the National Cancer Institute found that long-term use of vitamin E substantially reduced prostate cancer risk in smokers. Other studies sug­gest that this vitamin may slow the progression of Alzheimer's disease. Thus far, vitamin E has been shown to protect against approximately eighty diseases. 

As an antioxidant, vitamin E prevents cell damage by in­hibiting the oxidation of lipids (fats) and forming free radicals. It protects other fat-soluble vitamins from de­struction by oxygen and aids in utilizing vitamin A. It retards aging and may prevent age spots as well. Some studies have shown daily use of vitamin E to be more pro­tective than aspirin to prevent heart attacks, with no harmful side effects. The misuse of aspirin, in contrast, causes or contributes to an estimated 3,000 deaths in the United States each year. 

Vitamin E deficiency may result in damage to red blood cells and destruction of nerves. Signs of deficiency can in­clude infertility (in both men and women), menstrual prob­lems, neuromuscular impairment, shortened red blood cell lifespan, spontaneous abortion (miscarriage), and uterine degeneration. Low levels of vitamin E in the body have been linked to both bowel cancer and breast cancer. Epi­demiological links have been identified between the in­crease in the incidence of heart disease and the increasing lack of vitamin E in the American diet due to our reliance on overprocessed foods. 

Vitamin E is a family of eight different but re­lated molecules that fall into two major groups: the toco­pherols and the tocotrienols. Within each group, there are alpha, beta, gamma, and delta forms. Of all eight of these molecules, the d-alpha-tocopherol form is the most potent. Natural sources of vitamin E are better than syn­thetic vitamin E because natural vitamin E is more available for use by the body than the synthetic form. Synthetic vita­min E is only 67 percent as active as the natural form. Read labels closely. The natural form of vitamin E is listed as d-alpha-tocopherol; the synthetic form is listed as dl-alpha­tocopherol (watch out for the I after the d). The dl form costs only about half as much as the d form, but it has signifi­cantly less activity or potency.

Sources

Vitamin E is found in the following food sources: cold­pressed vegetable oils, dark green leafy vegetables, legumes, nuts, seeds, and whole grains. Significant quantities of this vitamin are also found in brown rice, cornmeal, dulse, eggs, kelp, desiccated liver, milk, oatmeal, organ meats, soybeans, sweet potatoes, watercress, wheat, and wheat germ. Herbs that contain vitamin E include alfalfa, bladderwrack, dandelion, dong quai, flaxseed, nettle, oat straw, raspberry leaf, and rose hips. 

Comments

The body needs zinc in order to maintain the proper level of vitamin E in the blood. Vitamin E that has oxidized a free radical can be revitalized by vitamin C and enabled to bat­tle additional free radicals, according to Lester Packer, Ph.D., noted researcher and professor of molecular and cell biology at the University of California-Berkeley. Adding vitamin E to fats and oils prevents them from becoming rancid. The oxidation of fats is a key factor in the formation of plaque adhering to blood vessel walls.

If you take both vitamin E and iron supplements, take them at different times of the day. Inorganic forms of iron (such as ferrous sulfate) destroy vitamin E. Organic iron (fer­rous gluconate or ferrous fumarate) leaves vitamin E intact.

Cautions

If you are taking an anticoagulant medication (blood thin­ner), do not take more than 1,200 international units of vi­tamin E daily. If you suffer from diabetes, rheumatic heart disease, or an overactive thyroid, do not take more than the recommended dose. If you have high blood pressure, start with a small amount, such as 200 international units daily, and increase slowly to the desired amount.

Vitamin K

Vitamin K is needed for the production of prothrombin, which is necessary for blood clotting. It is also essential for bone formation and repair and for the synthe­sis of osteocalcin, the protein in bone tissue on which calcium crystallizes. Consequently, it may help prevent osteoporosis.

Vitamin K plays an important role in the intestines and aids in converting glucose into glycogen for storage in the liver, promoting healthy liver function. It may increase re­sistance to infection in children and help prevent cancers that target the inner linings of the organs. It aids in pro­moting longevity. A deficiency of this vitamin can cause ab­normal and/ or internal bleeding.

There are three forms of vitamin K: vitamin K1 (phyllo­quinone or phytonactone), which comes from plants; vita­min K2, a family of substances called menaquinones, which are made by intestinal bacteria; and vitamin K3 (mena­dione), which is a synthetic substance.

Sources

Vitamin K is found in some foods, including asparagus, blackstrap molasses, broccoli, Brussels sprouts, cabbage, cauliflower, dark green leafy vegetables, egg yolks, leaf lettuce, liver, oatmeal, oats, rye, safflower oil, soybeans, wheat, and yogurt. Herbs supplying vitamin K include alfalfa, green tea, kelp, nettle, oat straw, and shepherd's purse. However, the majority of the body's supply of this vitamin is synthesized by the "friendly" bacteria normally present in the intestines

Comments

Antibiotics increase the need for dietary or supplemental vitamin K. Because vitamin K is synthesized by bacteria in the intestines, taking antibiotics that kill the bacteria interferes with this process and also interferes with the absorption of vitamin K.

Cautions

Do not take large doses of synthetic vitamin K during the last few weeks of pregnancy. It can result in a toxic reaction in the newborn. If you are taking anticoagulant (blood thinning) drugs, consult with your healthcare provider before taking any supplemental vitamin K, as it can interfere with the action of these medications. Megadoses of this vitamin can accumulate in the body and cause flushing and sweating.

Bioflavonoids

Although bioflavonoids are not actual vitamins in the strictest sense, they are sometimes referred to as vitamin P. Bioflavonoids are essential for vitamin C absorption, and the two should be taken together. There are many dif­ferent bioflavonoids, including citrin, eriodictyol, flavones, hesperetin, hesperidin, quercetin, quercetrin, and rutin. The human body cannot produce bioflavonoids, so they must be supplied in the diet. 

Bioflavonoids are used extensively in the treatment of athletic injuries because they relieve pain, bumps, and bruises. They also reduce pain located in the legs or across the back and lessen symptoms associated with prolonged bleeding and low serum calcium. Bioflavonoids act syner­gistically with vitamin C to protect and preserve the struc­ture of capillaries. In addition, bioflavonoids have an antibacterial effect and promote circulation, stimulate bile production, lower cholesterol levels, and treat and prevent cataracts. When taken with vitamin C, bioflavonoids also reduce the symptoms of oral herpes. 

Quercetin, a bioflavonoid available in supplement form, may effectively treat and prevent asthma symptoms. Acti­vated Quercetin from Source Naturals is a good source of quercetin. It also contains two other ingredients that increase its efficacy: bromelain, an enzyme from pineapple, and vitamin C, in the nonacidic form of magnesium ascorbate. Bromelain and quercetin are synergists and should be taken in conjunction to enhance absorption.

Sources

Peppers, buckwheat, black currants, and the white material just beneath the peel of citrus fruits contain bioflavonoids. Sources of bioflavonoids include apricots, blackberries, cherries, grapefruit, grapes, lemons, oranges, plums, prunes, and rose hips. Herbs that contain bioflavonoids in­clude chervil, elderberries, hawthorn berries, horsetail, rose hips, and shepherd's purse.

Comments

Extremely high doses may cause diarrhea.

Coenzyme Q10

Coenzyme Q10 is a vitamin-like substance found in all parts of the body whose actions resemble those of vitamin E. It may be an even more powerful antioxidant. It is also called ubiquinone. Ten common substances are designated coenzyme Qs, but coenzyme Q10 is the only one found in human tissue. This substance plays a critical role in the pro­duction of energy in every body cell. It aids circula­tion, stimulates the immune system, increases tissue oxygenation, and has vital anti-aging effects. Deficiencies of coenzyme Q10 have been linked to periodontal disease, diabetes, and muscular dystrophy. 

Research has revealed that supplemental coenzyme Q10 can counter histamine and, therefore, is bene­ficial for people with allergies, asthma, or respiratory dis­ease. Many health care professionals use it to treat anomalies of mental function, such as those associated with schizophrenia and Alzheimer's disease. It is also benefi­cial in fighting obesity, candidiasis, multiple sclerosis, and diabetes. 

Coenzyme Q10 appears to be a giant step forward in treating and preventing cardiovascular disease. A six­year study conducted by scientists at the University of Texas found that people being treated for congestive heart failure who took coenzyme Q10 in addition to conventional therapy had a 75-percent chance of survival after three years, compared with a 25-percent survival rate for those using conventional therapy alone. In a similar study by the University of Texas and the Center for Adult Diseases in Japan, coenzyme Q10 was shown to be able to lower high blood pressure without medication or dietary changes. 

In addition to its use in fighting cardiovascular disease, coenzyme Q10 effectively reduces mortality in experimental animals afflicted with tumors and leukemia. Some doctors give their patients coenzyme Q10 to reduce the side effects of cancer chemotherapy. 

Coenzyme Q10 is widely used in Japan. More than 12 million people in that country are reportedly taking it _at the direction of their physicians for treatment of heart dis­ease (it strengthens the heart muscle) and high blood pres­sure, enhancing the immune system. Research in Japan has shown that coenzyme Q10 protects the stomach lining and duodenum and may help heal duode­nal ulcers. 

The amount of coenzyme Q10 present in the body de­clines with age, so it should be supplemented in the diet, especially by people over fifty. A sub­lingual form containing 50 milligrams of this vital nutrient, available from FoodScience Laboratories, is an especially easy-to-assimilate supplement. Nature's Plus and Carlson Labs both make soft gel capsules of coenzyme Q10 in dosage levels up to 100 milligrams. Oil-based forms are best.

Sources

Mackerel, salmon, and sardines contain the most significant amounts of coenzyme Q10. It is also found in beef, peanuts, and spinach.

Comments

Coenzyme Qi is oil soluble and best absorbed with oily or fatty foods, such as fish. Be cautious when purchasing coenzyme Q10. Not all products offer it in its purest form. Its natural color is dark, bright yellow to or­ange, and it has very little taste in the powdered form. It should be kept away from heat and light. Pure coenzyme Q10 is perishable and deteriorates in temperatures above 115 'F. A liquid or oil form is preferable. Look for a product that includes a small amount of vitamin E, as this helps to preserve the coenzyme Q10.

The Ultimate Guide to Vitamins:

Unlock the Secrets to Health and Wellness

Vitamins are vital to life. These micronutrients regulate your metabolism, fuel energy release, and support countless biochemical processes in your body. Whether it’s the water-soluble B-complex and vitamin C or oil-soluble vitamins like A, D, E, and K, each plays a critical role in maintaining balance and optimal health. Let’s dive into how vitamins work, why they matter, and how to choose the best supplements for your needs.

Why Vitamins Are Essential

Your body requires vitamins to function at its best. Working alongside enzymes as coenzymes, vitamins help drive the chemical reactions your body needs to:

• Release energy from food

• Repair tissues

• Boost immunity

• Support cognitive and physical health

Unfortunately, modern diets often fall short of providing adequate vitamins due to food processing, depleted soils, and improper storage. That’s why understanding vitamin types, sources, and supplements is more important than ever.

Types of Vitamins: Water-Soluble vs. Oil-Soluble

Water-Soluble Vitamins

These vitamins (e.g., vitamin C and B-complex) must be replenished daily since they aren’t stored in the body. They are excreted within hours to a day, making a steady intake essential.

• Vitamin C: Supports immunity, skin health, and antioxidant activity.

• B-Complex Vitamins: Aid energy production and red blood cell formation.

Oil-Soluble Vitamins

Oil-soluble vitamins (e.g., A, D, E, K) can be stored in fatty tissues and the liver for extended periods.

• Vitamin A: Promotes eye health and immune function.

• Vitamin D: Essential for bone health and calcium absorption.

• Vitamin E: Protects cells from oxidative damage.

• Vitamin K: Plays a key role in blood clotting and bone health.

RDA vs. RDI vs. ODI: Understanding Vitamin Dosages

Navigating vitamin labels can be confusing. Here’s what the terms mean:

• Recommended Dietary Allowances (RDAs): The minimum levels needed to prevent deficiency diseases like scurvy or rickets.

• Reference Daily Intakes (RDIs): Updated standards based on RDAs, used in food labeling.

• Optimum Daily Intakes (ODIs): Higher levels designed to maximize health and vitality, often exceeding RDIs for better results.

While RDAs prevent deficiencies, ODIs aim to enhance wellness by addressing your body’s unique needs.

Balance and Synergy: The Key to Effective Vitamin Use

Vitamins and minerals work best in harmony. Imbalances or excessive doses can cause unintended effects, mimicking deficiencies. For example:

• Excess zinc can lead to immune dysfunction.

• High doses of isolated B vitamins may deplete other B vitamins.

Synergy amplifies benefits. Pairing vitamins correctly, such as combining bioflavonoids with vitamin C, boosts their effectiveness and supports overall health.

Natural vs. Synthetic Vitamins: What’s Best?

Natural Vitamins

• Derived from food sources

• Often include additional nutrients that enhance absorption and effectiveness

• Protein-bonded for better utilization by the body

Synthetic Vitamins

• Chemically identical to natural vitamins but lack co-factors found in whole foods

• May contain additives like artificial colors and preservatives

For optimal health, choose natural, whole-food-based supplements free from harmful additives.

Choosing the Right Vitamin Supplements

Here are tips for selecting and using vitamin supplements effectively:

1. Know Your Needs: Tailor your vitamin regimen based on health goals or specific deficiencies.

2. Consider Forms: Tablets, capsules, powders, and liquids each offer unique benefits.

3. Check Labels: Look for high-quality, food-based vitamins without unnecessary fillers.

4. Store Properly: Keep supplements in cool, dark places to preserve potency.

5. Combine with Food: Vitamins, especially oil-soluble ones, work best when taken with meals.

The Path to Wellness Starts Here

Vitamins are the cornerstone of health. With the right balance, synergy, and personalized approach, you can unlock their full potential to enhance energy, immunity, and longevity. Explore high-quality natural supplements, incorporate nutrient-rich foods into your diet, and embrace a healthier lifestyle today.