Useful Best Multivitamins Articles on Minerals and Supplements. - Page 5 of 7 - Best Multivitamins for Men and Women Reviews and Comparisons

Zinc: Why does your body need it?

by admin on June 24, 2011

When the cold weather hits, you would expect that you are going to experience at least one cold or sore throat! It seems that avoiding the cold or flu is almost impossible during the winter months. Even if there is nothing that you can do to completely avoid getting sick this season, you can take measures to reduce that likelihood, or shorten your illness if it strikes. Zinc is an essential mineral that has been receiving rave reviews for reducing the duration of the common cold in adults.

Zinc is made up of over 300 enzymes which are responsible for many different functions in the body including wound repair, maintaining fertility, proper growth in children, synthesizing protein, helping cells reproduce, preserving proper vision, boosting immunity levels, and protecting against free radicals among other things.

In studies, zinc lozenges were shown to reduce the duration of the common cold in adults. 13 to 25mg of zinc was given in the form of zinc gluconate, zinc gluconate-glycine or zinc acetate. If zinc was used at the first sign of a cold, the duration of the illness was significantly reduced. It is important to note however, that there was no effect shown in children.

Zinc has also been used in developing countries to improve growth and accelerate weight gain in malnourished children. The use of zinc has reduced the rates of diarrhea and pneumonia as well, which are two of the biggest killers in underdeveloped countries. But even in developed countries, low income women and pregnant teenagers should supplement with zinc to receive similar benefits.

Sources of Zinc Oysters Oysters are an excellent low-calorie protein source. “They are also said to be one of the best food sources of zinc available,” by diann

Zinc is found naturally in oysters, meat, eggs, seafood, black eyed peas, tofu and wheat germ. Zinc supplementation is very common, and you should take a multivitamin with zinc in it as the average diet does not provide enough amount of this particular mineral. Vegetarians in particular should supplement with a small regular dose.

Studies have shown that people who eat a large amount of unleavened bread such as pita, matzos and certain crackers may be deficient in zinc as well. If this is the case, these people could benefit from doctor supervised supplementation.

If you decide to supplement with zinc you should only do so for a short period of time or under a doctor’s supervision. If you are taking zinc lozenges to help with an illness, you should only use the lozenges for a few days. Long term uses of zinc may actually harm the immune system and cause digestive upsets.

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Vitamin K

by admin on June 24, 2011

Benefits of Vitamin K

Most people know that it is important to take daily supplements of calcium to help their bones stay strong. But did you know that it is just as important for your bones to get enough vitamin K? Vitamin K is essential to bone health and bone formation. In fact, it goes hand in hand with calcium because vitamin K is essential for transporting calcium throughout the body.

Purpose

Aside from promoting bone health vitamin K is also responsible for other essential body processes. Vitamin K plays a crucial role in blood clotting, and helps the body clot blood after an accident, injury or even during surgery. The reason for this is that it is responsible for creating the clotting factors in the liver. There are other health issues that may benefit from the use of vitamin K, and they are currently being researched including, celiac disease, morning sickness, and cystic fibrosis.

Source of Vitamin K

You can find vitamin K naturally in green leafy vegetables such as spinach, and kale. Cauliflower, cabbage, cheese and liver are also excellent sources of vitamin K, as well as asparagus, coffee, bacon and green tea. Vitamin K deficiency is rare, however it does occur when there is an inability to absorb the vitamin from the intestinal tract. This can happen after a prolonged period of treatment with oral antibiotics which can eventually destroy the good bacteria in the intestinal tract.

Deficiency

If you suffer from a vitamin K deficiency, you may have an increased likelihood to bruise or bleed, causing a higher rate of nose bleeds, blood in the urine or even heavy menstrual bleeding.

Vitamin K deficiencies can sometimes occur in newborns who are breastfed that is why every newborn is given an injection of vitamin K to protect them from a possible deficiency. In very rare cases, a vitamin K deficiency in a newborn may result in an internal hemorrhage of the skull, however this is rare.

If you choose to supplement with vitamin K, the recommended dosage is 1mcg per 2.2 lbs of body fat. A rough guide to use is about 65 to 80 mcg for most adults. This amount can usually be ingested naturally by incorporating leafy vegetables in your diet; however studies have shown that many adults are still lacking in vitamin K.

Individuals who are at greater risk for vitamin K deficiency are those who cannot absorb fats appropriately. This include people who are afflicted with liver disease, cystic fibrosis, and those who have been under prolonged antibiotic treatment which eventually destroys the normal flora of the intestines.

Risk

Overdosing of vitamin K is rare, however if large amounts of synthetic vitamin K are consumed there is a risk of flushing, sweating, jaundice and anemia. Very large dosages may impair liver functioning and excess vitamin K in infants could lead to brain damage.

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Purpose of Vitamin E

by admin on June 24, 2011

Benefits of Vitamin E

vitamin e Most people out there start looking for a magic pill as they begin to age. Wouldn’t it be wonderful to find a solution that could help your skin look younger, softer and smoother? What about minimizing the appearance of wrinkles or scars? With all of the talk these days about free radicals and antioxidants, it is more important than ever to arm your body with effective doses of antioxidants.

Purpose

Is it impossible to find a vitamin that could offer all of these benefits? No. Vitamin E is a fat soluble vitamin that is essential for good health and is a powerful antioxidant that will help protect cell membranes as well as beautifying your skin, all while fighting the effects of aging. Vitamin E has also been linked to improve athletic performance, aiding in visual functions and an effective treatment for premenstrual syndromes and symptoms as well as breast cysts.

Source of Vitamin E

Vitamin E can be found naturally by eating wheat germ oil, nuts and seeds, egg yolks, leafy greens and whole grains. Other vegetable oils such as olive oil, corn oil, safflower, soybean oil, and canola oil also contain significant amounts of vitamin E.

However the large amounts of vitamin E that is available in a supplement form cannot be obtained by natural sources alone. Supplements typically contain anywhere from 100 to 800 IU should be taken daily so that people who can adequately benefit from it.

Benefits

Studies have been done which found that supplementing with vitamin E can help prevent heart disease and may also slow the progression of Alzheimer’s disease. Vitamin E also helps improve the immune system of the elderly, and may be beneficial to children who suffer from epilepsy. If applied topically, vitamin E is a very effective treatment for the healing of small cuts, burns, minimizing the appearance of scars, and even aids in moisturizing the skin.

Deficiency

If you are deficient in vitamin E you may experience muscle fatigue or weakness leading to muscle disease, your reproductive performance may suffer which could lead to difficulties if you are trying to conceive.

A vitamin E deficiency may lead to visual problems, particularly atrophy of the retina. A significant deficiency can also cause inflammation of body fat or neurological problems. It is rare however to have a severe vitamin E deficiency, and it is generally a genetic abnormality if it occurs. Others who may be likely to experience a vitamin E deficiency have rheumatoid arthritis and major depression.

Supplementing

If you want to supplement with vitamin E, 400IU is the standard supplementation level for adults. It is highly unlikely to experience vitamin E toxicity, however there has been no long term studies proving that any benefit can be obtained from higher doses.

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Why is Vitamin D Essential?

by admin on June 24, 2011

Benefits of Vitamin D

Did your mother ever make you swallow spoonfuls of cod liver oil when you were a kid? If so, you were not alone, and maybe your mother knew what she was doing! Cod liver oil is an excellent source of vitamin D which crucial to the human body. Vitamin D is not a typical vitamin because the skin can manufacture it, however it is essential to the body because it helps to maintain the proper calcium levels in the system.

Vitamin D is a fat soluble vitamin whose primary role in the body is to maintain calcium levels by increasing the absorption levels of calcium from food while decreasing the amount of calcium lost through urine. Vitamin D will also help to transfer calcium from the bones if there are inadequate stores of calcium in the body. Most people realize that it is important to get enough calcium, however many do not know that vitamin D is just as necessary as well.

The benefits of vitamin D also extends to the proper regulation of blood pressure, relief of body aches and pains, as well as reduction of stress and tension. Vitamin D also helps the system fight depression, improve cardiovascular health, and aids in insulin secretion. In addition to that, it can also improve overall skin health which aids in erasing wrinkles, fine lines and skin sagging.

Source of Vitamin D

Vitamin D is a unique vitamin because aside from the dietary sources, the main source of vitamin D is from the sunshine. After exposure to UV sunlight, the body can manufacture vitamin D; this is why it is often referred to as the sunshine vitamin. Most people can maintain proper vitamin D levels simply by staying outdoors and enjoying the sunlight; given that you do this at safe hours. However, deficiencies can be detected during the winter months when sun exposure is limited, there is more cloud cover and people do not tend to venture outdoors as often.

During the winter months it is very important to supplement with vitamin D or make an effort to expose themselves to the sunlight. You can also find vitamin D in egg yolks, butter, tuna, liver, beef and other foods that are fortified with the vitamin. If you decide to supplement, 200IU a day is sufficient for most adults.

Deficiency

The most common symptom of vitamin D deficiency is rickets in children which can lead to skeletal deformities which may include long, bowed bones. In adults, a vitamin D deficiency may lead to osteomaliacia which leads to weak bones and muscular weakness.

Deficiencies are mostly noted in people who restrict their access to sunlight, live in highly polluted areas, use very high SPF daily, alcoholics, dark skinned people, and vegetarians who avoid vitamin D fortified dairy foods. Also, people with liver and kidney diseases may be able to produce vitamin D, but not activate it.

Besides being essential for calcium, vitamin D has also been used in connection with Crohn’s disease, cystic fibrosis, osteoporosis, celiac disease, depression, and seasonal affective disorder.

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The Juicy Information on Vitamin C

by admin on June 24, 2011

Vitamin C Is More Than Just Oranges…

If you value your healthy smile and enjoy having teeth, you will want to eat that orange and keep up with your vitamin C levels! A severe form of vitamin C deficiency will lead to scurvy which was prominent among sailors hundreds of years ago as there was a limited supply of fresh fruit available on the high seas during long sea voyages. It was a common sight to see sailors with missing teeth or rotten smiles. Thankfully we do not suffer from these problems today, but we are affected in one way or another simply due to other reasons; inadequate nutrition being one of them.

Function

Vitamin C is a water soluble vitamin that plays a crucial role in the human body. One of the most important functions of vitamin C is to act as an antioxidant and a protection against heart disease by protecting LDL cholesterol from the oxidative effects of free radicals. Vitamin C also aids in the absorption of iron which helps maintain the capillaries, bones and teeth.

It is important to get adequate amounts of vitamin C during cold and flu season as well, because this vitamin is known to prevent many illnesses by strengthening your immune system. Everything from the common cold, to more devastating diseases such as cancer can be prevented through adequate amounts of vitamin C.

Since humans do not have the ability to manufacture their own vitamin C; therefore we must consume foods that are rich in this vitamin. The common food sources for vitamin C are citrus fruits, strawberries, red peppers, pineapple, tomatoes, melons, cranberries, currants, broccoli, brussel sprouts, potatoes, and parsley.

Deficiency

If you are deficient in vitamin C you may notice dry and splitting hair, inflamed and bleeding gums, rough, dry and scaly skin, a decreased rate of wound healing or easy bruising, nosebleeds, swollen and painful joints, increased sickness and anemia.

Vitamin C is found in every cell in the body, however it is especially useful in certain systems of the body including, blood, skin, the nervous system, teeth and bones and the glands such as the thymus, adrenals and thyroid.

Recommended Intake

If you choose to supplement with vitamin C, the recommended level is 120-200 mg a day for a healthy adult. This amount may help to ward off common illnesses such as colds or flu. Some people experience mild side effects with vitamin C supplementation such as diarrhea, even with small doses. However, many people can take much larger amounts and not have any side effects at all.

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Vitamin B5

by admin on June 24, 2011

Benefits of Vitamin B5

It is almost impossible to know what all of the different vitamins that are found in the body are used for. It can be especially difficult for people who are not medical professionals, because some vitamins can be referred to by a variety of names, making it even more confusing. A good example of this is vitamin B5, which is commonly known as pantothenic acid.

Vitamin B5 is a water soluble vitamin that is involved in the Kreb’s cycle of energy production which is responsible for metabolizing fats, proteins and carbohydrates, and turning them into energy. Vitamin B5 is also used in the synthesis of cholesterol which is needed to manufacture vitamin D. The use of vitamin B5 has been reported to reduce blood levels of cholesterol and triglycerides.

Pantothenic acid or vitamin B5 has been linked to the stress reduction, because it is closely related to the adrenal cortex function. This vitamin has become increasingly popular as a nutritional supplement because it is thought to boost energy and increase athletic performance. It is also used to alleviate arthritis, keep your hair looking shiny and healthy, and generally enhance overall health.

Food Source

You can find vitamin B5 naturally in liver, yeast and salmon. These three foods have a very high concentration of pantothenic acid, however most other foods, including dairy, sunflower seeds, mushrooms, cheese, eggs, grain, vegetables and meat contain some amounts of it as well.

Deficiency

It is believed that a deficiency in vitamin B5 is rare, but may occur in alcoholics more often. If you are deficient in vitamin B5, you might experience frequent infection, abdominal pains, sleep disturbances, fatigue and neurological symptoms such as tingling in the extremities, and muscle weakness.

People who are under a great deal of stress may also be at a greater risk of a vitamin B5 deficiency. Also, if you are eating a diet that is high in refined and processed foods and low in whole foods, you may not be receiving enough vitamin B5 which you can get from natural sources.

Since vitamin B5 is found widely in most foods, the chance of being seriously deficient will typically only occur in severely malnourished individuals. There is little reason to supplement with vitamin B5, and the 10-25 mg that is generally found in multivitamins should be enough to keep pantothenic acid levels normal. If you are using vitamin B5 to control cholesterol, you should only do so under a doctor’s supervision, as higher doses cause certain side effects such as heartburn, gastrointestinal issues, nausea and diarrhea.

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Vitamin B3

by admin on June 24, 2011

Benefits of Vitamin B3

Vitamin B3 is a powerful member of the B-complex family and comes in two basic forms. Niacin, also known as nicotinic acid, and niacinamide, which is also known as nicotinamide. All forms of vitamin B3 have biologic activity; however niacin is also necessary for regulating cholesterol in the body.

Vitamin B3, in all of its forms, are necessary for releasing energy from carbohydrates and converting proteins and fats into calories. Vitamin B3 also works closely with the other vitamins from the B-complex including vitamin B1, vitamin B2, Vitamin B6 and pantothenic acid. Vitamin B3 is also necessary for a healthy nervous system as well as the healthy production of sex hormones.

Vitamin B3 has been used topically to treat acne, and has also been used successfully for high cholesterol, intermittent claudication, vascular disease and schizophrenia. The niacin form of vitamin B3 has been used for high triglycerides and the niacinamide form of vitamin B3 has had successful use in the treatment of osteoarthritis.

Deficiency

Pellagra is a disease that is caused by a deficiency in vitamin B3; however it is now rare to experience this deficiency in Western societies. The symptoms of Pellagra include a loss of appetite, diarrhea, mental changes, a skin rash and digestive and emotional disturbances.

Mild deficiencies of vitamin B3 may result in generalized weakness, or loss of muscle strength, general fatigue, apathy, backache, headache, loss of memory, a lack of appetite and digestive problems.

Food Source

It is not generally necessary to supplement with vitamin B3 because most people receive adequate amounts from their normal diet. The best dietary sources of vitamin B3 are found in proteins such as: beef, liver, pork, turkey, fish, peanuts, eggs, and sunflower seeds. Some vegetarian alternatives include rice bran, turnips, beets and beet greens and celery.

Vitamin B3 is a stable vitamin and is not easily affected by heat, light, air, or acid. Since vitamin B3 is a water soluble vitamin, it is not generally stored in the body, however small amounts may be found in the liver. Most vitamin B3 is excreted through the urine.

Most people do not need vitamin B3 supplementation, because it has been added to white flour, and these are also available in the general diets. However, if you wish to supplement, you can take the adequate amount by consuming a B-complex vitamin or a multivitamin supplement.

Niacinamide is generally a safe supplement to take, however the other form of vitamin B3, which is niacin, may cause side effects such as headache, stomach ache, and flushing in some people. Large amounts of niacin may cause liver damage and other serious problems.

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Vitamin B2

by admin on June 24, 2011

Benefits of Vitamin B2

It can be hard to keep all of the B vitamins straight in your head. There are many vitamins in the B complex that work together in the body. Vitamin B2 is one of the water soluble vitamins that are involved with the B complex, and they work together to process calories from carbohydrates and convert them to energy.

Vitamin B2 is also called riboflavin and is one of the most common vitamins found in the body. Vitamin B2 is also responsible for aiding in the release of protein and fat from food and turns it into energy for the body. The B complex vitamins play an important role in maintaining the health of the nervous system, as well as acting as an antioxidant and promoting healthy skin, hair, eyes and mouth.

Vitamin B2 functions as an important component of blood as it aids in the production of red blood cells, which is how oxygen is transported throughout the circulatory system in the body. Vitamin B2 is also necessary to process amino acids and fats in the body and is needed to activate the vitamin B6 as well as folic acid.

Vitamin B2 has also been used to treat migraine headaches in many patients as well as anemia. There are also listed benefits to using vitamin B2 for the treatment of canker sores, cataracts and Parkinson’s disease. Vitamin B2 is also crucial to the regulation of the thyroid gland which makes it important for the normal growth and development of the body.

You can find vitamin B2 or riboflavin in organ meats such as liver and kidney. Other excellent sources are milk, yeast, cheese, eggs, dark green leafy vegetables and oily fish. You can find flours and cereals that are fortified with riboflavin as well. Vitamin B2 is light sensitive so it is important to protect your food from light sources in order to preserve the vitamin in the food.

If you are deficient in vitamin B2 you will experience symptoms of poor growth, slowed wound healing, and skin problems such as dry and flaky skin. There also may be eye problems such as watery bloodshot eyes, chapped lips and a sore tongue.

You may experience a vitamin B2 deficiency if you are an alcoholic or if you suffer from cataracts or have chronic fatigue syndrome. If you choose to supplement with vitamin B2, the amount that is found in a multivitamin is an adequate amount for most people.

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Vitamin B12

by admin on June 24, 2011

Have you been really tired lately, and you feel like you have absolutely drained with energy? If you suffer from exhaustion it may be more than a simple case of needing more sleep. It could be that you have a vitamin B12 deficiency. Vitamin B12 deficiencies are being recognized more frequently than ever before as people are looking for answers to their extreme fatigue.

Function

Vitamin B12 or Cobalamin is a water soluble vitamin that is necessary for normal nerve cell activity, as well as DNA replication and the production of mood affecting chemicals in the brain. It also works closely with folic acid and vitamin B6 to control homocysteine levels in the body. High homocysteine levels are associated with and increased risk of heart disease, higher incidence of stroke, and aging diseases such as osteoporosis and Alzheimer’s disease.

Deficiency

If you are deficient in vitamin B12 you may be experiencing extreme fatigue, or you may have been diagnosed with chronic fatigue syndrome. People who have extreme fatigue or chronic fatigue syndrome has experienced great success by receiving B12 injections or sublingual B12 treatment. Sublingual means that the vitamin B12 tablet is placed under the tongue where it dissolves and is absorbed into the blood stream.

Aside from fatigue or the lack of energy, vitamin B12 deficiency is also associated with constipation, irritability, poor hair condition, anxiety, pale skin, and tender or sore muscles.

Food Source

Vitamin B12 can be found naturally in all foods that are derived from animals. Food items such as dairy, eggs, meat, poultry and fish are all rich in vitamin B12. Of course, artificial supplementation of vitamin B12 is also available, and it comes in an oral pill form, sublingual tablets or injections.

Purpose

Vitamin B12 is commonly used to treat anemia, depression, high homocysteine levels, age related cognitive decline, canker sores, Bell’s palsy, indigestion, chronic fatigue, and migraine headaches as well as other common disorders. If you eat a proper diet, you are not likely to experience a deficiency; however people who are likely to be deficient in vitamin B12 are vegans who do not eat any type of animal products. This deficiency will often take years to develop, and is usually associated with pernicious anemia. Elderly people, particularly those with incontinence as well as patients with malabsorbtion disorder or ulcers are also likely to experience deficiencies.

Risk

While they are rare, there is a chance of allergic reaction to vitamin B12 injections. These allergic reactions can be very dangerous, and it is not known if the reaction is to the vitamin itself, or the preservatives that are included with the injection.

If you are experiencing an unusual amount of fatigue or exhaustion, ask your doctor if there is a chance that you may be low in vitamin B12. Most patients enjoy great improvement with treatment once a diagnosis is confirmed.

Recommended Daily Intake

Most people do not have to supplement with Vitamin B12 as long as they eat a diet that includes animal products. It is suggested however that if you are a vegan, and do not eat any animal products you should take 6 to 25 mcg per day.

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Vitamin A

by admin on June 24, 2011

There are four vitamins in the human body that are fat soluble, and vitamin A is one of them. A very important vitamin that is necessary for overall good health and vitality, vitamin A is absorbed by the body through fat, and therefore can be retained in stores within the body.

Function

There are four main functions of vitamin A. These include: normal cell reproduction, normal growth and development of a fetus and embryo, a necessity for fertility, and proper vision.

Vitamin A also plays a crucial role in cell reproduction as it helps cells undergo differentiation which ensures healthy cell reproduction. It also influences the development of the organs for embryos and fetuses, and plays an important role of the proper functioning of not only the ovaries and the placenta, but also the sperm, making vitamin A essential for reproduction.

This is a vitamin that is also necessary for vision and maintaining healthy cells in the structures of the eye and transmitting light signals in the retina. Besides these four main functions, vitamin A is also responsible for proper immune function, maintenance of healthy skin and hair, bone and body growth, and wound healing. Vitamin A is commonly known to provide some protection against free radicals that may attack the body’s cells and structures.

Source of Vitamin A

Vitamin A is mainly found in liver, oils, egg yolks, butter, beef, and dairy products such as milk, cheese, and butter. Vitamin A can also be manufactured in the body from beta-carotene and other carotenoids. Beta-carotene is found in dark green leafy vegetables, and yellow and orange vegetables.

Other common sources are squash, sweet potatoes, carrots, pumpkin, apricots, peaches, papaya, peas, peppers and mangoes. You can increase your supply of vitamin A by eating a diet rich in these foods.
Deficiency

If you are low in vitamin A you may begin to experience vision problems, commonly night vision will decreased if you are experiencing a vitamin A deficiency. A serious vitamin A deficiency may contribute to blindness as the retina and cornea become very dry. A deficiency of this vitamin may also lead to the inability to fight infections as well as skin disorders such as dry, rough skin.

Risk

It is unlikely that you will need a vitamin A supplement if you eat a well balanced diet that is rich in fruits and vegetables. However, if you do supplement, a recommended does is 25,000 IU. However there are situations where this much vitamin A is not considered safe. For example, people over the age of 65 should limit their intake, as well as pregnant women, because too much vitamin A may lead to toxicity and birth defects respectively.

When selecting a multivitamin, look for upper limit of 5,000 IU of vitamin A (that’s 100% of daily value). Remember, one should get at least 40% of vitamin A in the form of Beta Carotene as the body is able to convert beta-carotene into vitamin A as needed, so it is safer. This is one of the reasons why we like multivitamins that has beta carotene in it.

When selecting a multivitamin, look for upper limit of 5,000 IU of vitamin A (that’s 100% of daily value). Remember, one should get at least 40% of vitamin A in the form of Beta Cartene as the body is able to convert beta-carotene into vitamin A as needed, so it is safer. This is one of the reasons why we like multivitamins that has beta carotene in it.

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