Posts tagged ‘supplements’

The best multi-vitamins and minerals supplements are made from ingredients that are easy to digest. The label should say how much each tablet contains of the element you are interested in – vitamin A or zinc, not retynil palmitate (source of vitamin A) not zinc sulfate. Zinc sulfate is actually NOT a good form of zinc supplement.

In fact, one problem with multi-vitamins and minerals supplements is that everyone is selling them – and many don’t have the right balance of nutrients. Many multi-vitamins and minerals supplements don’t have enough of each nutrient. You need to choose carefully – any we recommend will be in good proportions, and will contain what your body needs.

Mineral supplements should show how much of the ‘elemental mineral’ it contains. The mineral is always taken as a compound which contains a small proportion of the mineral. For example, there is only 11% magnesium in magnesium aspartate, and only 12% chromium in chromium picolinate – so make sure the label states the amounts.

Multi-vitamins and minerals supplements can be in solid or liquid form. The protagonists of liquid form point out that if you take tablets you are swallowing fillers. In fact, there is a very small amount of filler in tablets, especially when compared with much of the food we eat. Our bodies are designed to handle these products.

Most multi-vitamins and minerals supplements in liquid forms are usually in capsules, and the casing is usually made of gelatin, an animal product that is not recommended as a foodstuff.

It is impossible to give precise recommendations on which ingredients you should choose over and above the important ones mentioned. Do choose supplements that include a big variety of vitamins and minerals. It is better to take some of all the ones you need than to take large doses of half of them.

Take multi-vitamins and minerals supplements with many ingredients. Why? Because few work alone. Almost everyone of them needs help from another vitamin or mineral, and in any case, vitamin means essential of life -as are the minerals mentioned. The aim of multi-vitamins and minerals supplements is to give you a good supply of all nutrients.

To obtain Optimum Nutrition, you need a plentiful supply of vitamins and minerals to help combat short-term illness, such as colds, and to help prevent long-term illnesses and degenerative diseases such as cancer, heart disease, diabetes and arthritis.

Multi-vitamins and minerals supplements are your strategy for remaining healthy – and can help reverse the effects of some diseases and conditions. Regular exercise, even of walking, is also essential.

In today’s polluted atmosphere, we need all the help we can get, and the evidence shows that people who take multi-vitamins and minerals supplements enjoy better health than those who don’t.

Like many other minerals, zinc is essential to many body functions. Zinc is found in the body in larger amounts than any other trace element except iron. It is present in all tissues.

Zinc forms part of many enzymes, which are protein structures needed to speed up functions such as:

  • Cell growth immunity
  • Testosterone production and Sperm formation – two reasons why men should make sure they are not deficient in zinc
  • Breakdown of alcohol – without sufficient, alcohol can become a major problem unnecessarily
  • DNA synthesis

Also very important among zinc uses is in the action of insulin. When there is a deficiency of zinc, and insulin does not work well, we don’t feel energetic. If you often feel more tired than you would like, then consider whether you are getting enough zinc. Another of the main zinc uses is to maintain the quality of the eyes. Many elderly people suffer an onset of blindness, and zinc has been found to prevent further loss of sight in some of these cases.

The body cannot store much, and loses a substantial amount daily. For zinc uses to be effective, it must be taken and absorbed regularly. Zinc supplements are recommended, but only as a part of a multi-mineral supplement, since as with most minerals, too much can inhibit other body functions. In fact, some minerals reduce the effectiveness of others, so it is important not to take too much.

Excessive calcium stops zinc being digested properly. For example, if there is too much calcium in the body – which can be a problem for people who eat a lot of meat and drink a lot of milk – then zinc will not be digested well because both these minerals are absorbed in the same area of the gut.

Zinc uses will not be affected adversely if a supplement of 15 mg is taken daily as part of a multi-mineral supplement. Supplements are in the form of:

  • Amino acid chelate
  • Zinc citrate
  • Zinc picolinate

Supplements of zinc sulfate and zinc gluconate are also produced.

Zinc uses are so important that the desire to get an adequate supply is enough reason to take a good multi-mineral supplement daily. If you take medications, consult your physician before taking supplements.

Folic acid, also known as folate or folacin is a B vitamin, and is best known as the vitamin women need most during pregnancy – but they need an extra intake of others then including vitamin B6 as well. Folic acid is vital for good brain functioning and in pregnancy.

It is essential for us all to help our brains and nerves function properly, to form red blood cells, and for the use of protein. We need to get these folic acid benefits. It is one more vitamin B vitamin that is truly vital to our well being. It is soluble in water, so we need some every day.

Folic acid is converted in the body into an active form in a process involving vitamin C. Then folic acid works with vitamin B12 in the conversion of amino acids – these are the building blocks of protein. Because these two vitamins work together, the symptoms of deficiency of vitamin B12 and folic acid are identical.

Many people are deficient in folic acid – about 50% of the population of the USA do not get enough to match the recommended daily amount (RDA), which itself is low. The RDA is around 200 mg, compared with 400 mg until 1989. Then the RDA was lowered largely because not many people were getting 400 mg, and so it was thought the lower level must be all right.

This is amazing, because there was no evidence to show that the lower level was adequate. Some studies show that people in sedentary jobs (Oops! That includes me – good job I take a supplement) are building a long-term deficiency at 200 mg a day.

Deficiency of folic acid is one of the most common vitamin deficiencies. Symptoms of deficiency include irritability, weight loss, apathy, headaches, palpitations, paranoid behavior and diarrhea.

Unfortunately, a high dose of folic acid can mask symptoms of pernicious anemia, which is one reason why the FDA reduced the amount of the RDA. They also limit the maximum amount of folic acid that can be included in each pill to 400 mg. Some experts think that a dose of 800 mg may be needed for optimum health.

Folic acid can be taken in large doses without problems of toxicity; the only problem with large doses is this masking of pernicious anemia. If you need a large dose to gain optimum health, take it, and reduce the amount every so often if you think you may have problems with pernicious anemia.

The wonderful thing about taking vitamin and mineral supplements is that should you encounter any problems, you can easily overcome them or find out the real cause by reducing the amount you take. This is why I recommend a good multi-vitamin-mineral supplement as part of your daily routine.

The best sources are wheat germ, spinach, broccoli, peanuts, sprouts, asparagus, kidney beans and sesame seeds. Supplements should contain at least 100 mg folic acid.