Do you take a multivitamin? Many do, recognizing the potential health benefits of the component vitamins, relative safety in reasonable disease, and availability of low-cost multivitamins.

Today we look at the efficacy of multivitamins for those not at risk of vitamin deficiency. We will not look at vitamin use for those with poor-quality diets (including those low in fruits and vegetables), an alcohol use disorder, a vegan diet, a history of bariatric surgery, those with some inborn errors of metabolism, or those receiving dialysis or intravenous nutrition.

Multivitamin effectiveness

Do we have evidence that multivitamins and mineral supplements add benefits if you have a healthy, balanced diet? No, we have not established that these supplements improve health. Let’s examine some studies examining the relationship between supplement use and health.

First, a 2021 evidence review for the United States Preventative Services Task Force (USPSTF) included 84 studies. Vitamin and mineral supplementation was not associated with cardiovascular disease or early death improvements. There appeared to be one upside to taking a multivitamin:

The review for the USPSTF showed a small benefit for cancer incidence with multivitamin use. Evidence for the benefits of other supplements appeared to be “equivocal, minimal, or absent. Limited evidence suggests some supplements may be associated with a higher risk of serious harm (hip fracture [vitamin A], hemorrhagic stroke [vitamin E], and kidney stones [vitamin C, calcium]).

While this review discovered no other benefits from multivitamin use, the study authors remind us that there is low-level evidence, in the form of an observational study, that there may be a lower breast cancer recurrence risk among breast cancer survivors using multivitamins.

COcoa Supplement and Multivitamin Outcomes Study (COSMOS) study

A 2022 study of over 21,000 older Americans showed that a daily multivitamin and cocoa extract supplement did not lower the incidence of invasive cancer compared with a placebo. Here are the specific findings:

• No effect of multivitamin use on breast cancer incidence
• No effect of multivitamin use on colorectal cancer incidence
• A protective effect of a daily multivitamin on lung cancer incidence (a drop of over one-third; hazard ratio 0.6)
• – No effect on cardiovascular disease
• No effect on all-cause mortality

The study raised no safety concerns.

Multivitamins — My take

My views harmonize with those of the US Preventative Services Task Force and the US Institutes of Health (NIH) consensus statement: If you are healthy and have adequate dietary intake (and no risk factors for inadequate vitamin status as discussed above), there is no need for multivitamins, given insufficient evidence of their benefits (I concede that the lung cancer risk reduction needs more attention).

Still, many feel more comfortable taking a multivitamin, and the studies seem to raise no safety signals for most. While some advocate for avoiding multivitamins, multivitamins are not unreasonable for most.

Please remember that the federal government does not regulate supplements (such as vitamins, minerals, and herbs) to assure safety and effectiveness in the United States.

Fortunately, the individual components of multivitamins are safe for most adults. Vitamin E doses are typically well below levels thought to increase early mortality rates, and beta-carotene doses are lower than those linked to lung cancer. The folic acid doses are below that thought to increase cancer risk. Avoid vitamin formulations that have several times the Recommended Daily Allowance (RDA) of vitamin B12.

Also, some individuals may suffer harm from ordinary doses of vitamin A, with the vitamin associated in some observational studies with osteopenia and fractures. If you are at higher risk for osteopenia or osteoporosis, please consider avoiding supplements with vitamin A. And if you take high doses of it (say 10,000 units or more daily), you may increase the risk of harming a fetus (congenital abnormalities). The risk is nearly five times higher for those consuming 10,000 units daily compared with 5.000.

Thank you for joining me in this brief look at multivitamins and health. Do you take a multivitamin? If yes, what motivates you to do so?

The post Should You Take a Multivitamin? appeared first on Medika Life.

USDA does not have official statistics on U.S. organic retail sales, but information is available from industry sources. U.S. sales of organic products were an estimated $28.4 billion in 2012 — over 4 percent of total food sales — and will reach an estimated $35 billion in 2014, according to the Nutrition Business Journal. Yes, the data is a bit behind the times right now.

The organic food market is bursting thanks to the pandemic and consumer awareness of the dangers of food additives (can you say estrogen-like chemicals or red dye 40?). It is now worth USD 135920 million in 2022 and is forecast to a readjusted size of USD 201700 million by 2028… Yes, this sounds like mixing apples and oranges because the figures are so out of synch. The first figure was all organic products, and this is only food.

But what about supplements instead of food or in addition to food? Would they help us tackle the psychological problems our current state of affairs is raining down on us? In 2020, the supplement market was $61B, and by 2028, it will be slightly over $128B. It’s growing, but is it helping us?

First the Market Entry Then the FDA

The question that should be foremost in consumers’ minds regarding supplements of any kind ought to be whether or not they are safe and, second, do they do what their manufacturers claim they do. This is where the significant challenges for consumers lie.

On their website, the FDA says: Since companies can often introduce a dietary supplement to the market without notifying the FDA, the agency’s role in regulating supplements primarily begins after the product enters the marketplace. But that’s not all the information the FDA provides.

The FDA monitors adverse event reports submitted by dietary supplement companies, health care professionals, and consumers as well as other product complaints for valuable information about the safety of products once they are on the market.

In other words, the consumer or healthcare professionals are responsible for reporting adverse reactions to supplements. As far as the FDA is concerned, they watch for inaccurate labeling, claims to treat or cure disease or make claims from a single clinical study the company may have supported.

The Mental Health Supplement Market

Many supplements aim at a market where consumers want to improve their health or immune system, ward off aging, reduce stress, and help with insomnia, reduce anxiety, and even depression.

What does the research show? There is an interesting relationship between depression, diet, and inflammation. Inflammation plays a pivotal role in this mental health disorder, so anything in our diet that may decrease inflammation may have a beneficial effect on mood.

If diet plays a vital role in depression and other mental health disorders, might supplements be a replacement for what is lacking in the diet? But there is a caveat here pertaining to supplements.

Using primarily the National Library of Medicine journal database and SciFinder for current reports, 47 toxic compounds in 55 species from 46 plant families were found to demonstrate harmful effects due to hepatic, cardiovascular, central nervous system, and digestive system toxicity. The products most purchased by consumers include Echinacea, ginseng, Ginkgo, and saw palmetto.

Researchers, however, advise that problems patients experience cannot be attributed to supplements or diet alone. An assortment of factors enters into any patient’s diagnosis and treatment. Three factors appear interesting: inflammation, diet, and depression.

Currently, there is no blood test for diagnosing depression. Often levels of thyroid hormones or possibly vitamin D deficiency might be used to assume that they could be causing depression. But there is no test for depression itself.

Although there are many articles on the benefits of supplements, we must remind ourselves that too much of a good thing is not good. For example, anyone who wishes to prevent deficiencies in vitamins and begins megadosing could experience problems with their GI tract, fatigue, cramps, or even in some cases, mild nerve damage, confusion, or memory problems. If you’re concerned about depression and anxiety, that’s the last thing you want to have happen to you.

Inflammation may be detected by several blood tests looking for specific levels of proteins but the way to remediate this isn’t necessarily by taking supplements.

Regarding anxiety, there is intense interest in finding biomarkers for anxiety to make the diagnosis as accurate as possible. There is potential in the research, but no biological means of measuring it has been found to date. However, several organic compounds have been suggested as having qualities that would lead to decreases in anxiety. As always, there is no assurance that any of these products is absolutely 100% safe, pure, or helpful. It is as always, let the buyer beware.

One substance that has been suggested to be helpful for anxiety or depression is kava, yet we know that it also can potentially be a danger to the liver. Other supplements can be dangerous to your physical or mental health.

The advisories are out there, but many people believe that if it’s available for purchase in a store, it’s safe and effective, and that is questionable.

The post Are Supplements Really the Answer to Anxiety, Depression, and Everything Else? appeared first on Medika Life.

What are vitamins?

Vitamins are essential micronutrients required by the body in small amounts to support a range of essential functions. They are essential to our health and our body, under optimal conditions, can extract the vitamins it needs from our food. 

Vitamins are divided into two groups:

• water-soluble (B-complex vitamins and C vitamins)
• fat-soluble vitamins

Unlike water-soluble vitamins that need regular replacement in the body, fat-soluble vitamins are stored in the liver and fatty tissues and are eliminated by your body far more slowly than water-soluble vitamins. 

For a full list of vitamins, the roles they perform, recommended dosages, and for reasons, you may require supplementation of certain vitamins at certain times in your life, scroll down to the final section.

Can vitamins be dangerous to your health?

Yes, absolutely. Taking an excess of vitamins can endanger your health and poison your system. If you think this doesn’t pose a risk here are a few figures from Medscape on Vitamin Toxicity.

Almost 60,000 instances of vitamin toxicity are reported annually to US poison control centers. According to National Health and Nutrition Examination Survey (NHANES) data, for the period 2003–2006, 33% of the United States population aged 1 year and older took a multivitamin supplement in a given month. In a 2009 survey, 56% of US consumers said they take vitamins or supplements, with 44% saying they take them daily.

Owing to their ability to accumulate (build up over time) in the body, fat-soluble vitamins have a higher potential for toxicity than do water-soluble vitamins. Iron-containing vitamins are the most toxic, especially in pediatric acute ingestions. If you’re using vitamins,

Always keep to recommended dosages and ensure medication is kept out of reach of toddlers.

So now we know there are dangers, which vitamins do you need to take additional care with? We know it’s mostly the fat-soluble vitamins, particularly those containing iron, but which are these?

Which vitamins are fat-soluble?

Vitamins A, D, E, and K are fat-soluble.

• Only small amounts of these vitamins are needed to maintain good. health.
• Fat-soluble vitamins are very resilient and will not be lost when we cook the foods that contain them.
• We don’t need these vitamins every day and stores them in our liver and fat tissue when they’re not required.
• Megadoses of vitamins A, D, E, or K can be toxic and lead to health problems.

Because the body stores these vitamins, unless they are required, the build-up can occur over a period of time, contributing to instances of toxicity.

Which vitamins are water-soluble?

B-complex vitamins and vitamin C are water-soluble vitamins that are not stored in the body and should be consumed each day. These vitamins can easily be destroyed or washed out during food storage and preparation.

The B-complex group is found in a variety of foods:

• cereal grains
• meat
• poultry
• eggs
• fish
• milk
• legumes
• fresh vegetables.

Vitamin C can be found in;

• Citrus fruits
• peppers
• strawberries
• kiwis
• broccoli.

If you don’t have access to these food groups, or if you smoke or drink, then supplementing your daily vitamin intake with Vitamin C and a B-Complex is recommended by most nutritionists. 

Do vitamin pills work?

It’s the million-dollar question and in a perfect world, we wouldn’t be asking this question, or have a need to supplement our vitamin intake. If you eat a “well-balanced diet”, live a healthy lifestyle, spend time in the sun, don’t drink excessive amounts of alcohol, and don’t smoke, then there is no reason, other than certain medical conditions, for you to drink vitamin supplements. Clearly, few of us enjoy the lifestyle described above, so we need to address this question as best we can.

The current debate revolves around our bodies’ ability to absorb vitamins. We’re designed to extract vitamins from the food we eat. Vitamins ingested on their own may not be of any benefit and we may simply process these with very little benefit as they pass through our systems. To better understand the process, let’s examine exactly how our body extracts vitamins from the foods we eat.

How does your body absorb vitamins?

Once you swallow your vitamin and your stomach has broken it down, it‘s sent to the small intestine. It is here, in the small intestine, where all your vitamins are absorbed.

Water-soluble vitamins, like vitamin C, are picked up in a section of the small intestine called the jejunum. They are picked up by active transports that carry the molecules through the cell walls of the intestine and then deposit them into the body so they can enter your bloodstream. Because they can dissolve in water, these vitamins leave the body every day in your urine, so you need to ensure a daily intake for continual absorption.

Fat-soluble vitamins like A, K, D, and E have to dissolve into fat before they make their way into the body. They stick around for longer, so they don’t require daily consumption. As we’ve discussed, be careful that you don’t exceed Recommended Dietary Allowance (RDA) for fat-soluble vitamins.

Now we know how and where the pills are broken down and absorbed, let’s examine the delivery mechanism, or rather the pill, itself. For pills to be absorbed properly, they must be able to disintegrate. Many commercially produced vitamins, especially those in pill form, might not disintegrate quickly enough as they pass through your digestive system. That means that your body cannot absorb the contents of the pill. Money wasted.

In order to allow for vitamin absorption to work, pills must be able to break down within the first 20 minutes of entering your body. Binders and fillers that are added to pills by the manufacturers make it harder for these vitamins to break down inside the body. Some manufacturers also add a wax coating in order to keep out moisture and give the vitamins a longer shelf life. What this does is prolong disintegration even further, which makes it impossible for any vitamins to be absorbed. Result. Money wasted.

Another common problem is the addition of sugar and corn syrup to vitamin pills. These may make the vitamins taste better, but they only add to weight gain and further inhibit your body from absorbing nutrients. When purchasing vitamins things to look out for are fillers and binders. Check the ingredients. Make sure there aren’t fillers, artificial colors, corn syrup, sugar, binders, or preservatives listed. If there are, look for a clean product to ensure you’re getting the maximum bang for your buck.

Okay, so when should I definitely supplement my vitamin intake?

The following times in your life require very definite and specific vitamin supplementation. In fact, most doctors will prescribe vitamins in these instances. Modern medicine does recognize the efficacy of vitamins under certain conditions. We know there are definite benefits as they’ve been conclusively studied.

During Pregnancy

Folic acid is especially important for healthy fetal development, and a deficiency can cause spina bifida, a neurologic condition. As pregnancy advances, mothers will benefit from a prenatal vitamin (either by prescription or a well-vetted over-the-counter one) that contains things like iron and calcium.

Weight Loss Surgery

People who have had weight-loss surgery may require a number of supplements including A, D, E, K, and B vitamins, iron, calcium, zinc, copper, and magnesium, among other things.

Inflammatory bowel disease

People with inflammatory bowel disease (like Crohn’s or ulcerative colitis) may have similar requirements. 

Osteoporosis

People who have or are at risk for osteoporosis may greatly benefit from vitamin D and, depending on the quality of their diet and other factors, possibly also calcium supplements.

There is a myriad of medical conditions that can be linked to vitamin deficiencies and these are most often due to shortages of water-soluble vitamins in your system. Trouble with your nerves, irritability, anxiousness, and even depression can be linked to low levels of the B Vitamin family. Correctly used, vitamins can be of massive therapeutic benefit to the patient.

Shop Smart

As with all alternative health products, you need to do your homework. Most American homes are littered with bottles of vitamins and supplements and many are of highly questionable quality, wasting your money, and not actually addressing the issue you purchased them for. To repeat, here’s the list of money-wasters in terms of ingredients. If any of these are listed, move on to the next product.

Fillers, artificial colors, corn syrup, sugar, binders, or preservatives.

If you’re investing in vitamins I’d recommend a trip to both your local pharmacy and health shop. Ask for their recommendations on brands and check through the ingredients in the store. Once you’ve found a reliable, clean brand that is good value for money, you can always look to order further supplies online.

Now let’s take a look at the actual vitamins themselves. We’ll start with the fat-soluble ones.

Vitamin A — Retinol

Vitamin A, what is it and what does it do?

Vitamin A is also commonly called retinol. It has many functions in the body, including:

• helping the eyes adjust to light changes
• bone growth,
• tooth development,
• reproduction,
• cell division,
• gene expression,
• regulation of the immune system.

The skin, eyes, and mucous membranes of the mouth, nose, throat, and lungs depend on vitamin A to remain moist. Vitamin A is also an important antioxidant that may play a role in the prevention of certain cancers. No clinical evidence yet supports this conclusively, but it is under investigation.

Food Sources of Vitamin A

The. retinol, retinal, and retinoic acid forms of vitamin A are supplied primarily by foods of animal origin such as

• dairy products,
• fish
• liver.

Some foods of plant origin contain the antioxidant, beta-carotene, which the body converts to vitamin A. Beta-carotene, comes from fruits and vegetables, especially those that are orange or dark green in color. All the following foods are rich in Beta-carotene.

• carrots,
• pumpkin,
• winter squash,
• dark green leafy vegetables
• apricots,

How much Vitamin A do we need?

The Recommended Dietary Allowance (RDA) for vitamin A is 900 mcg/ day for adult males and 700 mcg/day for adult females.

Who needs supplemental vitamin A?

Studies indicate that vitamin A requirements may be increased due to hyperthyroidism, fever, infection, cold, and exposure to excessive amounts of sunlight. Heavy drinkers (alcohol) or people with renal disease should also increase their intake of vitamin A.

Why might my body be deficient in vitamin A?

If you eat a normal and varied diet is it very unlikely you need to take supplemental vitamin A. Deficiencies are normally restricted to severely malnourished people. Night blindness and very dry, rough skin may indicate a lack of vitamin A. Other signs of possible vitamin A deficiency include decreased resistance to infections, faulty tooth development, and slower bone growth.

Signs of toxicity from vitamin A

In the USA, the incidence of toxicity is common, rather than deficiency. The vitamin is fat-soluble and builds up over time. Some multivitamin supplements contain high doses of vitamin A. Retinol is the form of vitamin A that causes the greatest concern for toxicity. If you take a multivitamin, check the label to be sure the majority of vitamin A provided is in the form of beta-carotene, which appears to be safe.

Some medications used to treat acne, psoriasis, and other skin conditions contain compounds that mimic retinol in the body. Much like excessive intake of dietary retinol, these medications have been shown to negatively impact bone health and result in delayed growth in children and teens.

Symptoms of vitamin A toxicity include

• dry, itchy skin,
• headache,
• nausea,
• loss of appetite.

Signs of severe overuse over a short period of time include

• dizziness,
• blurred vision
• slowed growth.

Vitamin A toxicity can also cause severe birth defects (exercise caution if you are pregnant or suspect you may be)and may increase the risk for bone loss and hip fractures.

Vitamin D

Vitamin D, what is it and what does it do?

Vitamin D plays a critical role in our body’s use of calcium and phosphorous. It works by increasing the amount of calcium absorbed from the small intestine, helping to form and maintain bones. (See Covid and Vitamins section in the footer)

Vitamin D benefits us in the following ways:

• playing a role in immunity
• controlling cell growth
• may protect against osteoporosis, high blood pressure, cancer, and other diseases.
• Children need adequate amounts of vitamin D to develop strong bones and healthy teeth.

Food sources of Vitamin D

The primary food sources of vitamin D are:

• milk,
• other dairy products fortified with vitamin D.
• oily fish (e.g., herring, salmon, and sardines)
• cod liver oil.

In addition to the vitamin D provided by food, we obtain vitamin D through our skin which produces vitamin D in response to sunlight.

How much Vitamin D do we need?

In the absence of adequate sun exposure, at least 800 to 1,000 IU of vitamin D3 may be needed to reach the circulating level required to maximize vitamin D’s benefits. From 12 months to age fifty, the RDA is set at 15 mcg, which is the recommendation for the maintenance of healthy bones in adults.

Exposure to ultraviolet light is necessary for the body to produce the active form of vitamin D. Ten to fifteen minutes of sunlight without sunscreen on the hands, arms, and face, twice a week is sufficient to receive enough vitamin D. This can easily be obtained in the time spent riding a bike to work or taking a short walk with arms and legs exposed. As long as you get into the sun every now and again, you don’t need any supplemental vitamin D.

Who may require supplemental vitamin D?

The following populations may require extra vitamin D in the form of supplements or fortified foods:

• Exclusively breast-fed infants: Human milk only provides 25 IU of vitamin D per liter. All breastfed and partially breastfed infants should be given a vitamin D supplement of 400 IU/day.
• Dark Skin: Those with dark pigmented skin synthesize less vitamin D upon exposure to sunlight compared to those with light pigmented skin.
• The Elderly: This population has a reduced ability to synthesize vitamin D upon exposure to sunlight, and is also more likely to stay indoors and wear sunscreen which blocks vitamin D synthesis.
• Covered and protected skin: Those that cover all of their skin with clothing while outside, and those that wear sunscreen with an SPF factor of 8 or greater, block most of the synthesis of vitamin D from sunlight.
• Disease: Fat malabsorption syndromes, inflammatory bowel disease (IBD), and obesity are all known to result in a decreased ability to absorb and/or use vitamin D in fat stores.

Signs of Vitamin D deficiency

Symptoms of vitamin D deficiency in growing children include

• rickets (long, soft bowed legs)
• flattening of the back of the skull

Vitamin D deficiency in adults may result in

• osteomalacia (muscle and bone weakness),
• osteoporosis (loss of bone mass).
• increased risk of common cancers, autoimmune diseases, hypertension, and infectious disease.

Why might my body be deficient in vitamin D?

Research shows that vitamin D insufficiency affects almost 50% of the population worldwide; an estimated 1 billion people. The rising rate of deficiency has been linked to a reduction in outdoor activity and an increase in the use of sunscreen among children and adults.

Those who live in inner cities, wear clothing that covers most of the skin, or live in northern climates where little sun is seen in the winter are also prone to vitamin D deficiency.

Since most foods have very low vitamin D levels (unless they are enriched) a deficiency may be more likely to develop without adequate exposure to sunlight. Adding fortified foods to the diet such as milk, and for adults including a supplement, are effective at ensuring adequate vitamin D intake and preventing low vitamin D levels.

Signs of toxicity from vitamin D

High doses of vitamin D supplements coupled with large amounts of fortified foods may cause accumulations in the liver and produce signs of poisoning. Signs of vitamin D toxicity include;

• excess calcium in the blood,
• slowed mental and physical growth,
• decreased appetite,
• nausea and vomiting.

It is especially important that infants and young children do not consume excess amounts of vitamin D regularly, due to their small body size.

Vitamin E: Tocopherol

Vitamin E, what is it and what does it do?

Vitamin E benefits the body by acting as an antioxidant and protecting vitamins A and C, red blood cells, and essential fatty acids from destruction. Older faulty research suggested that taking antioxidant supplements, vitamin E in particular might help prevent heart disease and cancer.

Newer findings indicate that people who take antioxidant and vitamin E supplements are not better protected against heart disease and cancer than non-supplement users. Many studies do show a link between regularly eating an antioxidant-rich diet full of fruits and vegetables, and a lower risk for heart disease, cancer, Alzheimer’s Disease, and several other diseases.

In short, research shows that to receive the full benefits of antioxidants and phytonutrients in our diet, we need to consume these compounds in the form of fruits, vegetables, nuts, and seeds. Swallowing pills or supplements does not ensure the same benefits.

Food Sources of Vitamin E

About 60 percent of vitamin E in our diet comes from;

• vegetable oil (soybean, corn, cottonseed, and safflower).
• This also includes products made with vegetable oil (margarine and salad dressing).
• fruits and vegetables,
• grains,
• nuts (almonds and hazelnuts),
• seeds (sunflower)
• fortified cereals.

How much Vitamin E do we need?

The Recommended Dietary Allowance (RDA) for vitamin E is based on the most active and usable form called alpha-tocopherol.

Food and supplement labels list alpha-tocopherol as the unit international units (IU) or micrograms (mcg), not in milligrams (mg). One microgram of alpha-tocopherol equals 1.5 International units (IU).

RDA guidelines state that males and females over the age of 14 should receive 15 mcg (22.5 IUs) of alpha-tocopherol per day. Consuming vitamin E in excess of the RDA does not result in any added benefits.

Signs of Vitamin E deficiency

Vitamin E deficiency is rare. Cases of vitamin E deficiency usually only occur in premature infants and in those unable to absorb fats. Since vegetable oils are good sources of vitamin E, people who excessively reduce their total dietary fat may not get enough vitamin E.

Signs of toxicity from vitamin E

There are no noted signs of toxicity however it’s important to note the following. Megadoses of supplemental vitamin E may pose a hazard to people taking blood-thinning medications such as Coumadin (also known as warfarin) and those on statin drugs.

Vitamin K

What is Vitamin K

Vitamin K is naturally produced by the bacteria in the intestines. It plays an essential role in;

• normal blood clotting,
• promoting bone health,
• helping to produce proteins for blood, bones, and kidneys.

Food Sources of Vitamin K

Good food sources of vitamin K are;

• green, leafy vegetables such as turnip greens, spinach, cauliflower, cabbage, and broccoli,
• certain vegetable oils including soybean oil, cottonseed oil, canola oil, and olive oil.

Animal foods, in general, contain limited amounts of vitamin K.

How much Vitamin K do we need?

To help ensure people receive sufficient amounts of vitamin K, an Adequate Intake (AI) has been established for each age group. Please refer to the table below

What are the dangers of insufficient Vitamin K

Without sufficient amounts of vitamin K, hemorrhaging (bleeding) can occur.

Why might my body be deficient in vitamin K?

Vitamin K deficiency may appear in infants or in people who take anticoagulants, such as Coumadin (warfarin), or antibiotic drugs. Newborn babies lack the intestinal bacteria to produce vitamin K and need a supplement for the first week.

Those on anticoagulant drugs (blood thinners) may become vitamin K deficient, but should not change their vitamin K intake without consulting a physician. People taking antibiotics may lack vitamin K temporarily because intestinal bacteria are sometimes killed as a result of long-term use of antibiotics.

People with chronic diarrhea may have problems absorbing sufficient amounts of vitamin K through the intestine and should consult their physician to determine if supplementation is necessary.

Signs of toxicity from vitamin K

Although no Tolerable Upper Intake Level (UL) has been established for vitamin K, excessive amounts can lead to the breakdown of red blood cells and liver damage. People taking blood-thinning drugs or anticoagulants should moderate their intake of foods with vitamin K because excess vitamin K can alter blood clotting times. Large doses of vitamin K are not advised.

Water-Soluble Vitamins

We’ll deal with these next and start with the daddy of the group, the B Complex family. Our bodies use this family of vitamin siblings extensively, so the next section is lengthy, to address all the B Complex vitamins. 

B-Complex Vitamins

What are B-Complex vitamins

Eight of the water-soluble vitamins are grouped together as the vitamin B-complex group:

• thiamin (vitamin B1),
• riboflavin (vitamin B2),
• niacin (vitamin B3),
• vitamin B6 (pyridoxine),
• folate (folic acid),
• vitamin B12,
• biotin
• pantothenic acid.

The B vitamins are widely distributed in foods, and they function as coenzymes that help the body obtain energy from food.

B1 or Thiamin

Thiamin helps to release energy from foods, promotes normal appetite, and plays a role in muscle contraction and conduction of nerve signals.

Food Sources

• pork
• legumes
• fish
• peas
• liver

Most commonly, thiamin is found in whole grains and fortified grain products such as cereal, and enriched products like bread, pasta, rice, and tortillas. The process of enrichment adds back nutrients that are lost when grains are processed. Among the nutrients added during the enrichment process are thiamin (B1), niacin (B3), riboflavin (B2), folate, and iron.

Recommended Dietary Allowance (RDA)

1.2 mg/day for adult males and 1.1 mg/day for adult females

Thiamin Deficiency

Certain groups may be at risk for thiamin deficiency including;

• people with alcohol dependence
• people with HIV/AIDS
• people who have undergone bariatric surgery
• those with low dietary intake, like older adults.
• Alcoholics are especially prone to thiamin deficiency

Symptoms of thiamin deficiency include:

• mental confusion
• muscle weakness
• wasting
• water retention (edema)
• enlarged heart
• a disease known as beriberi.

Thiamin deficiency is currently not a problem in the United States.

Thiamin over consumption

There are currently no known side effects from the overconsumption of Thiamin.

B2 — Riboflavin

Riboflavin helps to release energy from foods. It is important for the growth, development, and function of the cells in the body. It also helps to convert the amino acid tryptophan (which makes up protein) into niacin.

Food Sources

Food sources for Riboflavin include

• eggs
• organ meats (liver and kidney)
• dark green vegetables
• milk
• whole and enriched grain products

Ultraviolet light is known to destroy riboflavin, which is why most milk is packaged in opaque containers instead of clear.

Recommended Dietary Allowance (RDA)

The Recommended Dietary Allowance (RDA) for riboflavin is 1.3 mg/day for adult males and 1.1 mg/day for adult females.

Riboflavin Deficiency

Under consumption of riboflavin is extremely rare in the United States. Groups at risk include vegan athletes and pregnant and breastfeeding women and their babies.

Symptoms of deficiency include skin disorders, cracks at the corners of the mouth, hair loss, itchy and red eyes, reproductive problems, and cataracts.

Riboflavin overconsumption

There are no known problems associated with the overconsumption of riboflavin

B3 — Niacin, Nicotinamide, Nicotinic Acid

Niacin is involved in energy production and critical cellular functions.

Food Sources

Niacin is present in a wide variety of foods including animal and plant sources.

Recommended Dietary Allowance (RDA)

The Recommended Dietary Allowance (RDA) for niacin is 16 mg/day for adult males and 14 mg/day for adult females.

Niacin Deficiency

Niacin deficiency is not a problem in the United States. It mostly affects people who eat very limited diets and diets low in protein. Pellagra is a disease state that occurs as a result of severe niacin deficiency.

Symptoms include skin problems, digestive issues, and mental confusion.

Niacin overconsumption

Consuming large doses of niacin supplements beyond 35mg/day may cause;

• flushed skin
• rashes
• hypotension symptoms
• liver damage.

Over-consumption of niacin is not a problem if it is obtained through food. If the source is a pill, then you need to be concerned.

B6 — Pyridoxine, Pyridoxal, Pyridoxamine

Vitamin B6 aids in protein metabolism, red blood cell formation, and behaves as an antioxidant molecule. It is also involved in the body’s production of chemicals such as neurotransmitters and hemoglobin.

Food Sources

Sources for Vitamin B6 include;

• legumes
• organ meats
• fish
• meats
• starchy vegetables
• whole grains and fortified cereals.

Recommended Dietary Allowance (RDA)

The Recommended Dietary Allowance (RDA) for vitamin B6 is 1.3 mg/day for adult males and females through age fifty. The RDA for male and females over fifty years of age is 1.7 mg and 1.5 mg, respectively.

Vitamin B6 Deficiency

Vitamin B6 deficiency is uncommon and usually associated with low concentrations of other B-complex vitamins, like vitamin B12 and folic acid. Deficiency symptoms include;

• dermatitis
• swollen tongue
• peripheral neuropathy
• anemia
• depression and confusion
• weakened immune function.

A vitamin B6 deficiency in infants can cause irritability, acute hearing issues, and convulsive seizures.

Vitamin B6 overconsumption

No known issues from food sources, but chronic excess doses of vitamin B6 from supplements have been known to result in nerve damage.

The Food and Nutrition Board (FNB) has established an upper limit of 100 mg/day for adults.

Folate — Folic Acid, Folacin

Folate aids in protein metabolism, promoting red blood cell formation, and lowering the risk for neural tube birth defects. Folate may also play a role in controlling homocysteine levels, thus reducing the risk for coronary heart disease.

Food Sources

Sources of folate include

• liver
• kidney
• dark green vegetables
• meats
• legumes
• fish
• whole grains, fortified grains, and cereals.

Check the nutrition label to see if folic acid has been added.

Recommended Dietary Allowance (RDA)

The Recommended Dietary Allowance (RDA) for folate is 400 mcg/day for adult males and females. Pregnancy will increase the RDA for folate to 600 mcg/day.

Folate Deficiency

Deficiency affects cell growth and protein production. This can lead to overall impaired growth. Anemia is the primary clinical sign of folate deficiency and includes symptoms like;

• fatigue
• headache
• heart palpitations.

A folate deficiency in pregnant women or of childbearing age may result in the delivery of a baby with neural tube defects, such as spina bifida.

Folate overconsumption

No known benefits, and may mask B12 deficiency as well as interfere with some medications. There is an established upper limit for folate from supplements or fortified foods of 1000 mcg/day.

B12 — Cobalamin

Cobalamin, aids in the building of genetic material, production of normal red blood cells, and maintenance of the nervous system.

Food Sources

Vitamin B12 can only be found naturally in foods of animal origin such as;

• meats
• liver
• kidney
• fish
• eggs
• milk and milk products
• oysters
• shellfish

Some fortified foods, like breakfast cereals and nutritional yeast, may also contain vitamin B12.

Recommended Dietary Allowance (RDA)

The Recommended Dietary Allowance (RDA) for vitamin B12 is 2.4 mcg/day for adult males and females. Many adults over the age of fifty do not get enough vitamin B12. The dietary guidelines recommend eating foods fortified with vitamin B12, such as fortified cereals.

Vitamin B12 Deficiency

Deficiency most commonly affects vegans, infants of vegan mothers, and the elderly. Symptoms of deficiency include;

• anemia
• neurological changes, such as numbness and tingling in the hands and feet.

In order to prevent vitamin B12 deficiency, a dietary supplement should be taken. Some people develop a B12 deficiency because they cannot absorb the vitamin through their stomach lining. This can be treated with intramuscular vitamin B12 injections.

Vitamin B12 overconsumption

There are no known problems associated with the overconsumption of vitamin B12.

Biotin

Biotin helps release energy from carbohydrates and aids in the metabolism of fats, proteins, and carbohydrates from food.

Food Sources

Sources of Biotin include;

• liver
• kidney
• egg yolk
• milk
• most fresh vegetables
• yeast breads and cereals.

Recommended Dietary Allowance (RDA)

The Adequate Intake (AI) for Biotin is 30 mcg/day for adult males and females.

Biotin Deficiency

Biotin deficiency is uncommon. Symptoms of deficiency may include;

• hair loss
• skin rashes
• brittle nails

For this reason, biotin supplements are often promoted for hair, skin, and nail health. However, these claims are only a few case reports and small studies.

Biotin overconsumption

No known problems are associated with the overconsumption of Biotin.

B5 — Pantothenic Acid

Pantothenic Acid is involved in energy production, and aids in the formation of hormones and the metabolism of fats, proteins, and carbohydrates from food.

Food Sources

Almost all plant- and animal-based foods contain pantothenic acid in varying amounts. Richest dietary sources include;

• fortified breakfast cereals
• liver
• kidney
• meats
• seeds.

Recommended Dietary Allowance (RDA)

The Adequate Intake (AI) for Pantothenic Acid is 5 mg/day for both adult males and females. Pregnancy will increase the AI for Pantothenic Acid to 6mg /day.

Pantothenic Acid Deficiency

Deficiency is uncommon due to its wide availability in most foods.

Pantothenic Acid overconsumption

No problems with overconsumption are known for Pantothenic Acid. Rarely, diarrhea and gastrointestinal distress will occur.

Vitamin C — Ascorbic Acid

The body needs vitamin C, also known as ascorbic acid or ascorbate, to function properly. It benefits the body by holding cells together through collagen synthesis; collagen is a connective tissue that holds muscles, bones, and other tissues together.

Vitamin C also aids in;

• wound healing
• bone and tooth formation
• strengthening blood vessel walls
• improving immune system function
• increasing absorption and utilization of iron
• acting as an antioxidant.

Vitamin C works in combination with vitamin E as an antioxidant. It plays a crucial role in neutralizing free radicals throughout the body.

Food Sources

Many fruits and vegetables contain vitamin C, the best sources are

• citrus fruits
• peppers
• kiwi
• strawberries
• broccoli.

For example, one orange, one kiwi, 6 oz. (3/4 cup) of grapefruit juice, or 1/3 cup of chopped sweet red pepper each supply enough vitamin C for one day.

Recommended Dietary Allowance (RDA)

The Recommended Dietary Allowance (RDA) for Vitamin C is 90 mg/day for adult males and 75 mg/day for adult females. For those who smoke cigarettes, the RDA for vitamin C increases by 35 mg/day, in order to counteract the oxidative effects of nicotine.

Vitamin C recommendations also increase during pregnancy and lactation.

Vitamin C Deficiency

Rare in the United States, severe vitamin C deficiency may result in the disease known as scurvy, causing fatigue and a loss of collagen strength throughout the body. Loss of collagen results in loose teeth, bleeding and swollen gums, and improper wound healing.

The following conditions have been shown to increase vitamin C requirements;

• Environmental stress, such as air and noise pollution
• Tissue healing of wounds
• Growth (children from 0- 12 months, and pregnant women)
• Fever and infection
• Smoking

Vitamin C overconsumption

Even though it is a water-soluble vitamin that the body excretes it can be toxic if doses are high, vitamin C overdoses increase the risk of adverse health effects including;

• kidney stones
• diarrhea
• rebound scurvy
• increased oxidative damage.

For this reason, there is an established upper limit of 2000 mg/ day, and maintaining this dosage isn’t advisable over a prolonged period.

Vitamin C as an antiviral

Ascorbic acid (Vitamin C) is a well-established anti-viral agent and is known for its properties to destroy the influenza virus in its early stages.

In a 2013 study entitled Vitamin C Is an Essential Factor on the Anti-viral Immune Responses through the Production of Interferon-α/β at the Initial Stage of Influenza A Virus (H3N2) Infection, the authors found the following.

‘vitamin C shows in vivo anti-viral immune responses at the early time of infection, especially against influenza virus, through increased production of IFN-α/β’

Although these tests were conducted in mice the results hold promise for human trials. Again, dosages need to be administered early in the course of infection to have any marked effect and influenza viruses differ. What may prove effective against one virus may be ineffective against others.

Covid and Vitamins

How you respond to the coronavirus isn’t just up to your immune system. There are genetic markers that may expose you to a higher risk of developing serious Covid, you may have other conditions that you may not be aware of at the time of infection, lung or heart conditions for instance, or you may suffer one of the myriad conditions we know of that aggravate your bodies response to the coronavirus.

Your immune system, assuming your body is in optimal condition, should isolate and destroy the coronavirus by producing its own antibodies. Some of the vitamins we’ve discussed above can help to ensure your immune system is functioning properly. None of them, however, no matter the dosage you take, can guarantee it. In fact, as you’ve seen, dosing yourself with high levels of certain vitamins can be potentially life-threatening.

The role of Vitamin C in combatting Covid

When doctors used vitamin C, for example in early treatments of Covid, doses were incredibly high (see below). Results were questionable and varied from patient to patient. There is no clinical trial anywhere, and there have been many, many trials, that have shown that vitamin C is anything more than slightly beneficial in preventing colds and influenza. If you don’t have enough in your system, that may increase your risk of contracting colds and flu, so do keep your levels topped up.

The main benefit claimed by Chinese doctors involved in three separate studies in China was a reduction in inflammation in lung tissue for patients infected with COVID19. Dosages were massive. Participants in the experimental group received 24 grams of IV vitamin C per day for 7 days. That’s more than 260 times the Daily Value (DV) for vitamin C for adults and children age 4 years old and up, which is 90 mg per day.

The study description notes that vitamin C is an antioxidant that may help prevent cytokine-induced damage to the lungs. Cytokines are small proteins released by cells, which trigger inflammation and respond to infections. COVID19 targets the lungs and causes widespread inflammation. You can read the full report here and it should be stressed that although the treatment may indeed offer some relief when used in conjunction with other treatments, vitamin C therapy is in no way a cure for Covid.

The takeaway from this is the following. It would appear there is some benefit to be obtained in taking Vitamin C before the onset of a cold or flu. The benefits of administering very high doses of Vitamin C to patients already infected appear to be negligible.

Here’s Medika’s advice for anyone looking to boost their immune system to better ward off seasonal viruses. Remember this is an aid for your immune system, it’s not going to make you bulletproof, nothing can offer 100% protection, but you’re looking to give your body its best fighting chance.

Rule 1. Depending on your personal circumstances, health, and diet, take in an adequate daily dosage of the following;

• Vitamin A
• An adequate B-Complex mix that contains all the vitamins listed above.
• Vitamian C
• Vitamin D

Rule 2. Stick to RDA’s Increasing dosages wont increase efficacy and may actually stop your body from absorbing other much needed nutrition from foodstuffs. Your goal here is to give your body a little boost, not create more health-related issues.

Zinc

Yes, we know its not a vitamin, but rather a mineral. Consider this a guest feature as it goes hand in hand with most home care recipes for a coronavirus infection. If you’re treating yourself at home with a view to reducing your risk of infection from the coronavirus, there is some evidence to suggest Zinc may be beneficial. Keep in mind that once you have contracted the coronavirus, there is little evidence to suggest Zinc is helpful in fighting Covid.

Zinc may have effects against viruses. It appears to lessen symptoms of the rhinovirus (common cold), but researchers can’t yet explain exactly how this works. In addition, there is some evidence that zinc has some antiviral activity against the herpes virus. 

Keep to the recommended daily dosage of 40 mg daily. Routine zinc supplementation is not recommended without the advice of a healthcare professional and adverse symptoms like nausea, vomiting, diarrhea, metallic taste, kidney and stomach damage can occur.

The post What are Vitamins and What Role do They Play in Your Health? appeared first on Medika Life.

I want to share with you some of my concerns. There appears to be a dose-related risk for a heart condition (atrial fibrillation, a condition characterized by an irregular and often rapid heartbeat) with omega-3 fatty acid intake, at least with high doses of the supplement.

There have been three historic (and one recent) randomized clinical trials that support the supplement and atrial fibrillation connection. The VITAL-RHYTHM study is the latest clinical trial to evaluate the association. Led by Christine M. Albert, MD, MPH of Cedars-Sinai Medical Center (Los Angeles), the research team discovered no effect of omega-3 fatty acid supplements on the risk of atrial fibrillation.

The researchers also believe the VITAL-RHYTHM study is the only randomized trial to assess the effect of vitamin D3 supplementation on atrial fibrillation risk. They found no connection of vitamin D with Afib.

Researchers recently published these findings online. As noted, the current study points to no omega-3 fatty acid/atrial fibrillation connection. Still, taken in concert with the other three randomized clinical trials, we get hints that there may be a dose-related effect of omega-3 fatty acids on atrial fibrillation risk.

In the previous STRENGTH and REDUCE-IT trials, both of which evaluated high doses (4 grams per day) of omega-3 fatty acids in patients with heart disease (or at high risk for it), there appeared to be an increase in risk for atrial fibrillation in the omega-3 groups (versus control) in both trials.

The takeaway message? If you choose to take omega-3 fatty acids in high doses, you may increase your risk of common and potentially hazardous heart rhythm abnormalities. Vitamin D3 at 2,000 IU appears not to increase risk.

Thank you for joining me today. As for me, I am off for a walk to use a truly safe way to decrease my risk of heart disease.

The post What You Need to Know About Omega-3 Fatty Acids appeared first on Medika Life.

Traditionally, the foods thought to be the richest in calcium were mainly dairy-based and there has been historically strong media messaging surrounding the benefits of milk.

Some plant-based diets, like some forms of vegetarianism, include dairy products. Others like veganism, do not. There is frequently concern that decreasing or eliminating the intake of animal products will lead to deficiencies in important nutrients.

Here, I am going to break down some common calcium concerns and review which plant-based foods offer the most calcium!

Why do we need calcium?

Calcium is an essential nutrient. It is one of the main elements that make up bone. It also plays an important role in muscle contraction as well as sending signals between cells.

This messaging between cells allows for nerve conduction, blood vessel contraction, and the release of certain hormones. Calcium also acts as a chemical stabilizer for enzymes in the body. This allows for important chemical reactions to take place.

Can you have too much or too little calcium?

Yes. If we don’t get enough calcium we are at higher risk for conditions like osteoporosis. Low calcium levels are not always due to inadequate intake, however.

Problems with the parathyroid or deficiencies in other minerals like magnesium can also contribute to depleted calcium levels.

It is difficult to get too much calcium from the foods you eat, although you can get an excessive amount from taking supplements. Certain health conditions, like kidney problems, can also put you at risk for having too much calcium in your body.

Excess calcium can increase your chances of developing kidney stones as well as having calcifications form in other parts of your body.

How much do we need?

The average adult needs about 1,000 milligrams of calcium a day. For adults over 70 years of age, that number increases to about 1,200 milligrams a day.

Bioavailability

There is no question that both dairy and plant foods contain calcium that our bodies can use. However, what does get called into question is how available that calcium is to our bodies.

What this comes down to is something called bioavailability.

Bioavailability is defined as the degree to which a substance is absorbed or made available to use.

It is an important concept to understand when you are working towards achieving a balanced diet.

Each nutrient constituent of food has a certain bioavailability and that bioavailability is based upon several factors. These factors include:

• The form in which the nutrient exists in the food
• The other elements found in the food
• Your body and any medical conditions you may be facing
• Medications you may be taking

The bioavailability of plant-based calcium varies depending on which plant source you choose. Certain plant-sources are higher in chemicals called oxalate and phytate.

Phytate and oxalate can decrease the amount of calcium that can be absorbed from the food. Certain foods like spinach and wheat bran have higher levels of these substances.

Calcium Champs

Plants are indeed capable of providing you with calcium! Additionally, they tend to provide an astounding amount of vitamins, minerals, and fiber. Here is a list of plant-based foods that are calcium superstars.

Tofu prepared with calcium sulfate– 434 milligrams per 1/2 cup

White beans– 81 milligrams per 1/2 cup

Broccoli-31 milligrams per 1/2 cup

Bok choy– 79 milligrams per 1/2 cup

Dried Figs– 61 milligrams per 1/4 cup

Kale– 47 milligrams per 1/2 cup

Oranges-60 milligrams in 1 medium orange

Keep in mind that the above measurements may not be a typical serving size. For example, one serving of broccoli is usually one full cup. This means that for several of these foods, you will likely be getting quite a bit more calcium than is listed!

Also, whether foods are raw or cooked, and how they are cooked also affects how much calcium they will ultimately provide.

Final Thoughts

Calcium is a vitally important element in our diets. Without it, our bones can deteriorate and many of our important chemical reactions can be stalled.

Armed with the knowledge of which plant foods provide calcium, you can tailor your intake to get adequate amounts. What is important to remember about nutrition is that foods work in synergy. We do not eat in a vacuum!

The truth is we don’t know every detail about how nutrients are absorbed yet. But we do know that it is vital that we receive all of our nutrients from a variety of sources.

I want to be clear that dairy sources of calcium are still good sources of calcium. However, the benefits of leaning into a more plant-focused diet are innumerable and there are plenty of plant-based foods that are excellent sources of calcium!

Find out more: https://lpi.oregonstate.edu/mic/minerals/calcium#food-sources

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