“You are what you eat is not true”!!
You are what you actually absorb. This means that it is not only the foods you eat but it has to include the water you drink, the air you breathe and possible supplements your body may need to have optimum health.
The need for supplementation.
There has been a long-standing recommendation for adults to incorporate dietary supplementation as a method of augmenting deficiencies of dietary nutrients. In 2002, a Harvard Medical School study published in JAMA noted most people do not consume an optimal amount of all vitamins by diet alone and that “it appears prudent for all adults to take vitamin supplements.”
The actual reasons for a lack of nutrients from regular food consumption can vary from improper cooking methods to potential nutrient loss due to modern farming in depleted soil. For most people, it’s likely a matter of not getting the recommended number of servings of fruits, vegetables, and/or whole grains each day.
This is especially true of the elderly.
Vitamins and minerals are essential substances that our bodies need daily to develop and function normally but it can really be confusing when you go looking for nutritional supplements in health food stores, pharmacies or grocery stores. Which ones should I pick? Are the sales people just trying to sell you the highest price supplement or are they confusing you more? Do you really need that certain supplement or are you just wasting money?
Age and gender also makes a difference in the amount of a supplement one should take.
There are 14 known vitamins:
- Vitamins A, C, D, E, K, B6, B12, choline, and the vitamins: thiamin, riboflavin, niacin, pantothenic acid, biotin and folate/folic acid.
Fifteen minerals are essential for health:
- Calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, chromium, copper, fluoride, molybdenum, manganese, and selenium.
Do you play the milligram game thinking that more is better?
To avoid health risks related to vitamin toxicity, you should adhere to the Institute of Medicine’s (IOM) recommended tolerable upper levels, or UL.
Did you know that overdoses of some vitamins can cause a toxic overload?
Take for example the following:
Toxicity in vitamin A is known as hypervitaminosis A. Symptoms of vitamin A toxicity are mild headaches, nausea, hair loss and blurred vision. Major adverse effects of vitamin A toxicity include birth defects, liver abnormalities, reduced bone mineral density, and central nervous system disorders, according to the National Institutes of Health (NIH).
- The Upper Limit (UL) for adults is 3,000 micrograms of vitamin A daily. The recommended daily intake (RDI), however, is just 700 micrograms for women and 900 micrograms for men. It also varies according to age.
Excess vitamin D accumulates in the liver and can cause bone calcification, headaches, weakness, nausea, vomiting, constipation, kidney stones and frequent thirst and urination. Severe symptoms range from kidney damage and bone weakness to growth retardation in infants and children.
- The UL for vitamin D is 100 micrograms per day, and you need just 20 micrograms daily to maintain your health.
- If you stay out in the sunshine for 15/30 minutes, you would get your daily dose.
Mild vitamin E toxicity has no symptoms, but severe toxicity can cause nausea and digestive problems. Patients taking anticoagulants — “blood thinners” — or cholesterol lowering medications should not take vitamin E supplements without consulting a physician.
- Because Vitamin E is a natural anticoagulant, when taken together with anticoagulant medications it can increase the risk of excessive bleeding.
- The UL for vitamin E is 1,000 milligrams daily — more than 60 times the recommended daily intake of 15 milligrams.
Vitamin C and B-Complex Vitamins
Vitamin C is a water-soluble vitamin which can be toxic at very high levels. Large doses taken without food may cause indigestion.
- Symptoms of vitamin C toxicity include nausea, diarrhea, increased gas, headache, kidney stones and excess iron uptake.
- The UL for vitamin C is 2,000 milligrams daily, much larger than the 75 to 90 milligrams you need for good health.
- If your urine is a bright yellow, you are taking too much vitamin C and just wasting your money.
- Some B-complex vitamins can cause an overdose as well. For example, excessive niacin intake can cause a burning sensation in your skin — a “niacin flush” — and damage your liver, while too much vitamin B-6 can cause nerve damage in some cases.
We must also realize that we obtain vitamins from the food we eat so a good healthy diet comes into play. Vitamin supplements cannot take its place but can help to take up the deficiencies in the diet.
Always check with your doctor before taking any supplements as they might interfere with prescribed medication. Also for medical purposes the doctor might want to increase or decrease the dosage of the supplement.
So where do we go from here?
The next article will cover “Choosing Your Supplements” and then in the following days, I will be posting articles and news about what you can actually do such as:
- How to choose a Vitamin Supplement.
- How to choose a Mineral Supplement.
- How to choose a Probiotic Supplement.
- How to choose an Enzyme Supplement.
- How to choose an Antioxidant Supplement
- How to combat air pollution in you homes and offices.
- A rejuvenating water that not only heals but helps destroy some health problems.
- An electrical devise that legally slows down electric meters.
- A laundry add on devise that lets you use only cold water (no detergents) that will get your clothes whiter and germ free which was developed with NASA for the Astronauts.
- There will also be future posts that will be showing what is new in healthy living products, health news and tips from accredited sources which could enhance your way of living.
For more information, questions or ordering please do not hesitate to contact me:
God bless and stay healthy out there my friends
Thank you for visiting us and here is a Complementary 50 page eBook on Fitness you can incorporate into your busy schedule
Don’t have time to exercise? This complementary 50 page ebook can help you start living A healthy life while balancing your work, home and family needs. See how easily you can fit simple, quick exercises into your office and daily life! Just click on this site and you will have access.
Disclaimer: The information contained in this and subsequent articles are not intended in any way to be medical advice but is to be used for information only. This information should not be used as a substitute for professional treatment. Always check with your doctor before taking any supplements as they might interfere with prescribed medication but also for medical purposes the doctor might want to increase or decrease the dosage of the supplement.