This question has been has been tormenting parents all over the world. Yet, there are no easy answers to it. The American Academy of Pediatrics (AAP)says that "a diet based on the Food Guide Pyramid provides adequate amounts of all the vitamins a child needs." But then, there are a lot of other factors that decide whether your child is getting adequate amounts of vitamins, such as the child's eating habits, composition and quality of the diets, etc.
One important thing to note here is that the quality of most foods available now has declined. The only good ones available now are organically grown food. Just look at these figures: the amount of calcium in broccoli has fallen by a whopping 50 per cent, the iron content in watercress is down by a steep 88 per cent, the vitamin C in cauliflower has fallen by a huge 40 per cent... You may not be giving your child the usual fare of refined food spiked with sugar and fat and carbohydrates. Yet, there is no guarantee that he or she is getting her required daily dose of children's vitamins.
Still experts disagree much on this subject of children's vitamins. The AAP advises giving your child a vitamin supplement only if your pediatrician recommends it. That is because most of the daily foods are fortified. However, the AAP acknowledges that a daily dose of children's vitamins won't hurt your child unless it exceeds the recommended daily allowance for any vitamin or mineral. Also, such a daily dose of children's vitamins help fill in any gaps in a child's nutrition, and also helps children who are sensitive to certain foods. What is to be borne in mind here is that children's vitamins cannot replace good food. They can only supplement your child's food. If your child is not eating well, you should not only give him children's vitamin supplements but also take steps to improve his eating habits and his diet.
Oh yes, there is one more reason why you should be giving your children a proper diet. Recent research says diet and behavior are interlinked. The Appleton Central Alternative High School replaced vending machines with water coolers and started offering fresh vegetables, fruits, whole-grain bread and a salad bar in place of the hamburgers and french fries. The result: No longer does a police officer patrol the school's hallways, there is no vandalism, there is no litter.
Go for food-based children's vitamins
Now comes the important question. What kind of children's vitamin should you give your child? You should start with a food-based vitamin. No questions about that. Synthetic vitamins are out. Scientists and doctors now prefer to use natural vitamins. This is where glyconutritionals come in. They are foods and nutritional supplements that provide saccharides along with other glycoforms essential to the body. Glyconutritional blends are made from fruits and vegetables and contain the essential vitamins, minerals, and other vital nutrients, and provide support for the body's immune system.
The saccharides in glyconutritionals are necessary for proper 'cell-to-cell' communication and helps keep the body's glands and organs functioning well. They also help the immune system and the endocrine system in top order, and the body in optimal health.
Worried about how you will make your child swallow all those pills? Well, children's vitamins and nutritional supplements now come as delicious, multicolored, flavored, chewable tablets. Your children will eat them up just as they eat up the junk foods and candies!
8.29.2007
Vitamin B Complex
The vitamin B complex consists of eight water soluble vitamins. The B vitamins work together to boost metabolism, enhance the immune system and nervous system, keep the skin and muscles healthy, encourage cell growth and division, and other benefits to your body. Brewer's yeast is one of the best sources of the B vitamins.
B1, known as thiamine, serves as a catalyst in carbohydrate metabolism and helps synthesize nerve-regulating substances. Deficiency can cause heart swelling, leg cramps, and muscular weakness. Rich food sources high in thiamine include liver, heart, and kidney meats, eggs, leafy green vegetables, nuts, legumes, berries, wheat germs, and enriched cereals. The Recommended Dietary Allowance (RDA) is 1.5 mg. Some believe thiamine helps protect against alcoholism and that it is good for depression, stress, and anxiety. It is also said to improve mental ability and to help indigestion.
B2, or riboflavin, helps metabolize fats, carbohydrates, and respiratory proteins. A deficiency can result in skin lesions and light sensitivity. Riboflavins are abundant in mushrooms, milk, meat, liver, dark green vegetables, and enriched cereals, pasta, and bread. The RDA is 1.3 mg for adults. The vitamin is good for the skin, nails, eyes, mouths, lips, and tongue, and it is believed to help protect against cancer.
B3—also known as niacin, vitamin P, or vitamin PP—helps release energy from nutrients. It can reduce cholesterol and prevent and treat arteriosclerosis, among other benefits. Too little B3 can result in pellagra, a disease with symptoms that include sunburn, diarrhea, irritability, swollen tongue, and mental confusion. Too much B3 can result in liver damage. Food sources rich in niacin are chicken, salmon, tuna, liver, nuts, dried peas, enriched cereals, and dried beans. The RDA is 14-18 mg per day for adults.
B5, or Pantothenic acid, has a role in the metabolism of fats, carbohydrates, and proteins. It is most abundant in eggs, whole grain cereals, legumes, and meat, although it is found in some quantity in nearly every food. The RDA is 10 mg. Deficiency can result in fatigue, allergies, nausea, and abdominal pain.
Vitamin B6, or pyridoxine, helps the body to absorb and metabolize amino acids, to use fats, and to form red blood cells. Deficiency in the vitamin may result in smooth tongue, skin disorders, dizziness, nausea, anemia, convulsions, and kidney stones. Whole grains, bread, liver, green beans, spinach, avocadoes, and bananas are rich food sources that are high in this vitamin. The RDA ranges from 1.3 to 2 mg depending on age and gender.
B7—also known as Biotin or vitamin H, helps form fatty acids and assists in the release of energy from carbohydrates. There have been no cases of deficiency among humans. The RDA is 30 礸.
B9, or folic acid, sometimes goes by the name of vitamin M or vitamin B-c. Folic acid enables the body to form hemoglobin. It helps treat anemia and sprue. Good food sources include leafy green vegetables, nuts, whole grains, legumes, and organ meets. However, bear in mind that folic acid is lost when foods are stored at room temperature or cooked. Deficiency is rare, although folic acid is particularly important in pregnancy. Consuming adequate folic acid before and during pregnancy helps prevent neural tube defects in newborns, including spina bifida. The RDA for both men and women is 400 micrograms, but women who are pregnant or planning to become pregnant should consume 600 micrograms a day. When breastfeeding, the recommendation is 500 micrograms.
Vitamin B12, also known as Cobalamin or Cyanocobalamin, assists the function of the nervous system and the formation of red blood cells. If the body is unable to absorb sufficient B12, pernicious anemia can result. B12 can only be found in animal sources such as eggs, milk, fish, meat, and liver. Therefore, vegetarians are strongly encouraged to supplement. The RDA for adult males and females is 2.4 礸.
B1, known as thiamine, serves as a catalyst in carbohydrate metabolism and helps synthesize nerve-regulating substances. Deficiency can cause heart swelling, leg cramps, and muscular weakness. Rich food sources high in thiamine include liver, heart, and kidney meats, eggs, leafy green vegetables, nuts, legumes, berries, wheat germs, and enriched cereals. The Recommended Dietary Allowance (RDA) is 1.5 mg. Some believe thiamine helps protect against alcoholism and that it is good for depression, stress, and anxiety. It is also said to improve mental ability and to help indigestion.
B2, or riboflavin, helps metabolize fats, carbohydrates, and respiratory proteins. A deficiency can result in skin lesions and light sensitivity. Riboflavins are abundant in mushrooms, milk, meat, liver, dark green vegetables, and enriched cereals, pasta, and bread. The RDA is 1.3 mg for adults. The vitamin is good for the skin, nails, eyes, mouths, lips, and tongue, and it is believed to help protect against cancer.
B3—also known as niacin, vitamin P, or vitamin PP—helps release energy from nutrients. It can reduce cholesterol and prevent and treat arteriosclerosis, among other benefits. Too little B3 can result in pellagra, a disease with symptoms that include sunburn, diarrhea, irritability, swollen tongue, and mental confusion. Too much B3 can result in liver damage. Food sources rich in niacin are chicken, salmon, tuna, liver, nuts, dried peas, enriched cereals, and dried beans. The RDA is 14-18 mg per day for adults.
B5, or Pantothenic acid, has a role in the metabolism of fats, carbohydrates, and proteins. It is most abundant in eggs, whole grain cereals, legumes, and meat, although it is found in some quantity in nearly every food. The RDA is 10 mg. Deficiency can result in fatigue, allergies, nausea, and abdominal pain.
Vitamin B6, or pyridoxine, helps the body to absorb and metabolize amino acids, to use fats, and to form red blood cells. Deficiency in the vitamin may result in smooth tongue, skin disorders, dizziness, nausea, anemia, convulsions, and kidney stones. Whole grains, bread, liver, green beans, spinach, avocadoes, and bananas are rich food sources that are high in this vitamin. The RDA ranges from 1.3 to 2 mg depending on age and gender.
B7—also known as Biotin or vitamin H, helps form fatty acids and assists in the release of energy from carbohydrates. There have been no cases of deficiency among humans. The RDA is 30 礸.
B9, or folic acid, sometimes goes by the name of vitamin M or vitamin B-c. Folic acid enables the body to form hemoglobin. It helps treat anemia and sprue. Good food sources include leafy green vegetables, nuts, whole grains, legumes, and organ meets. However, bear in mind that folic acid is lost when foods are stored at room temperature or cooked. Deficiency is rare, although folic acid is particularly important in pregnancy. Consuming adequate folic acid before and during pregnancy helps prevent neural tube defects in newborns, including spina bifida. The RDA for both men and women is 400 micrograms, but women who are pregnant or planning to become pregnant should consume 600 micrograms a day. When breastfeeding, the recommendation is 500 micrograms.
Vitamin B12, also known as Cobalamin or Cyanocobalamin, assists the function of the nervous system and the formation of red blood cells. If the body is unable to absorb sufficient B12, pernicious anemia can result. B12 can only be found in animal sources such as eggs, milk, fish, meat, and liver. Therefore, vegetarians are strongly encouraged to supplement. The RDA for adult males and females is 2.4 礸.
Vitamin A
Vitamin A is essential for maintaining bones, teeth, skin, mucous membranes, reproduction, and vision. Because it is an antioxidant, vitamin A may reduce the risk of some forms of cancer. It helps to improve vision and boost the immune system.
How Much Vitamin A Do You Need?
The Recommended Dietary Amount (RDA) or Daily Value for vitamin A is 900 micrograms a day for males, 700 for women. The upper limit reccommended is not more than 3,000 micrograms.
What Happens If You Don't Get Enough Vitamin A?
Deficiency in vitamin A can lead to night blindness, dry eyes and skin, and a reduction in the secretion of the mucous membranes.
What Happens If You Get Too Much Vitamin A?
An overdose of vitamin A can restrict growth and stop menstruation. Too much vitamin A can also lead to skin rashes, jaundice, nausea, headaches, and damaged red blood corpuscles.
Good Sources of Vitamin A
The human body can manufacture vitamin A from the carotene found in vegetables, or humans can consume vitamin A that has already been manufactured by animals through cheese, milk, egg yolk, liver, and butter. The following chart outlines some of the best sources of vitamin A. Vegetables labeled cooked are cooked from frozen (unless otherwise stated), not canned or fresh. Frozen vegetables retain more of the vitamin compared to fresh than do canned vegetables.
Good Sources of Vitamin A
Food Serving Amount*
Liver (from meat) 3 oz 1,490+
Carrot Juice 3/4 cup 1692
Sweet Potatoes (baked with peel) 1 medium 1,096
Pumpkin 1/2 cup 953
Carrots (cooked from fresh) 1/2 cup 671
Spinach (cooked) 1/2 cup 573
Collard Greens (cooked) 1/2 cup 489
Kale (cooked) 1/2 cup 478
Carrots (raw) 1 small 301
Winter Squash (cooked) 1/2 cup 268
Cantaloupe 1/4 a melon 233
Sweet Peppers (cooked) 1/2 cup 186
*micrograms Retinol Activity Equivalents (RAE) of vitamin A
How Much Vitamin A Do You Need?
The Recommended Dietary Amount (RDA) or Daily Value for vitamin A is 900 micrograms a day for males, 700 for women. The upper limit reccommended is not more than 3,000 micrograms.
What Happens If You Don't Get Enough Vitamin A?
Deficiency in vitamin A can lead to night blindness, dry eyes and skin, and a reduction in the secretion of the mucous membranes.
What Happens If You Get Too Much Vitamin A?
An overdose of vitamin A can restrict growth and stop menstruation. Too much vitamin A can also lead to skin rashes, jaundice, nausea, headaches, and damaged red blood corpuscles.
Good Sources of Vitamin A
The human body can manufacture vitamin A from the carotene found in vegetables, or humans can consume vitamin A that has already been manufactured by animals through cheese, milk, egg yolk, liver, and butter. The following chart outlines some of the best sources of vitamin A. Vegetables labeled cooked are cooked from frozen (unless otherwise stated), not canned or fresh. Frozen vegetables retain more of the vitamin compared to fresh than do canned vegetables.
Good Sources of Vitamin A
Food Serving Amount*
Liver (from meat) 3 oz 1,490+
Carrot Juice 3/4 cup 1692
Sweet Potatoes (baked with peel) 1 medium 1,096
Pumpkin 1/2 cup 953
Carrots (cooked from fresh) 1/2 cup 671
Spinach (cooked) 1/2 cup 573
Collard Greens (cooked) 1/2 cup 489
Kale (cooked) 1/2 cup 478
Carrots (raw) 1 small 301
Winter Squash (cooked) 1/2 cup 268
Cantaloupe 1/4 a melon 233
Sweet Peppers (cooked) 1/2 cup 186
*micrograms Retinol Activity Equivalents (RAE) of vitamin A
6.16.2007
Vitamin K
Vitamin K, a group of three related substances, is the last of the fat-soluble vitamins, completing the family that also includes vitamins A, D, E, and F. This nutrient, both found in nature and made in the body, helps Phylloquinone, the natural vitamin K found in alfalfa and other foods, was discovered in Denmark and labeled vitamin K for the Danish word Koagulation. Food-source phylloquinone is termed K1, while the menaquinone produced by our intestinal bacteria is labeled vitamin K2. A synthetic compound with the basic structure of the quinones is menadione, or vitamin K3. It has twice the activity of the natural Ks and is used therapeutically in people who may not use natural vitamin K well, such as those with decreased bile acid secretion.
All vitamin K variants are fat soluble and stable to heat. Alkalis, strong acids, radiation, and oxidizing agents can destroy vitamin K. It is absorbed from the upper small intestine with the help of bile or bile salts and pancreatic juices and then carried to the liver for the synthesis of prothrombin, a key blood-clotting factor. High intake (as with supplementation) of vitamin E or calcium may reduce vitamin K absorption. Vitamin K is stored in small amounts; most is excreted after therapeutic doses.
Yogurt, kefir, and acidophilus milk may help to increase the functioning of the intestinal bacterial flora and therefore contribute to vitamin K production. Antibiotics that reduce these bacteria will diminish vitamin K synthesis in the colon. Rancid oils and fats, X-rays, radiation, aspirin, air pollution, and freezing of foods all destroy vitamin K, and mineral oil binds with K and rapidly eliminates it from the intestines.
Sources: Vitamin K is found in both plant and animal sources in nature. Good supplies are found in the dark leafy greens, most green plants, alfalfa, and kelp. Blackstrap molasses and the polyunsaturated oils, such as safflower, also contain some vitamin K. In animal-source foods, K is found in liver, milk, yogurt, egg yolks, and fish liver oils. The best source for humans is that made by the intestinal bacteria. It is important for the production of many nutrients that we keep our "friendly" colon bacteria active and doing their job; to aid this process we should minimize our use of oral antibiotics, avoid excess sugars and processed foods, and occasionally evaluate and treat any abnormal organisms interfering in our colon, such as yeasts or parasites.
Functions: Vitamin K is necessary for normal blood clotting. It is required for the synthesis of prothrombin and other proteins (Factors IX, VII, and X) involved in blood coagulation. Vitamin K also helps prothrombin convert to thrombin with the aid of potassium and calcium; thrombin is the important factor needed for the conversion of fibrinogen to the active fibrin clot.
Coumarin, which comes from sweet clover, acts as an anticoagulant (decreases blood clotting) by competing with vitamin K at its active sites. Coumarin or synthetic dicumarol is used medically primarily as an oral anticoagulant to decrease prothrombin. The salicylates, such as aspirin, increase the need for vitamin K.
Uses: Vitamin K is used commonly by physicians in the treatment of clinical problems. It should not be taken routinely without the ability to monitor its effects on blood clotting. Currently, its most regular application in Western medicine is to inject newborns with vitamin K to prevent hemorrhage and other minor bleeding problems. Vitamin K is not transferred from the mother, nor are there colon bacteria to make it in newborns since the gastrointestinal tract is usually sterile for a few days after birth. The production of vitamin K and, therefore, prothrombin usually begins by the fourth day of life, giving babies their ability to clot blood when necessary.
Vitamin K is also sometimes given by injection to women prior to labor (a deficiency can occur during pregnancy) or to patients before or after surgery to prevent hemorrhage. Higher doses of vitamin K than are needed by the body do not cause excessive blood clotting, so this is not a concern. Additional K is given at times to women with heavy menstrual flow, to help relieve menstrual pain, or to reduce the nausea and vomiting of pregnancy. It is also used to promote blood clotting in people with liver disease, jaundice, or malabsorption problems. Those people who bruise easily or whose blood clots slowly after injury sometimes benefit from supplemental vitamin K, as do some sufferers of rheumatoid arthritis, where K may reduce irritation in the synovial linings of the joints.
An occasional use of vitamin K that can be lifesaving is the treatment of people who have taken too much of the anticoagulant Coumadin. People with strokes, heart attacks, thrombophlebitis, or pulmonary embolism or who are at risk of having problems related to abnormal blood clotting may receive this type of anticoagulant therapy. As I described previously, the coumarol medications reduce blood clotting by competing with vitamin K sites and reducing prothrombin formation. If bleeding problems occur in patients on Coumadin therapy, an injection of vitamin K may help correct it rapidly. Vitamin K is also used at times as a preservative in foods; it helps control fermentation. If vitamin K deficiency is suspected, it is usually wise to consume more foods high in this vitamin before using supplements.
Deficiency and toxicity: Toxicity rarely occurs from vitamin K from its natural sources—that is, from foods or from production by the intestinal bacteria—but toxic side effects are more likely from the synthetic vitamin K used in medical treatment. Natural vitamins K1 and K2 are easily stored or eliminated, whereas menadione, or K3, can build up in the blood and cause some toxicity. Hemolytic anemia, a reduction in red blood cells due to destruction, is a possible problem. This usually increases the bilirubin, one of the breakdown products of hemoglobin in the blood, more of a problem in infants, who have a harder time handling high levels of bilirubin. Symptoms of adult toxicity may include flushing, sweating, or a feeling of chest constriction; however, problems arising from vitamin K use are rare.
Deficiency of vitamin K is also uncommon. It is more likely with poor intestinal absorption, with low dietary intake or decreased production in the intestines, or when the liver is not able to use vitamin K (which may be caused by either a genetic condition or liver disease). Deficiency of vitamin K is also more common in sprue or celiac disease (intestinal malabsorption problems), in colitis, in ileitis, or after bowel surgery. I mentioned that for a few days the newborn baby is at risk of bleeding because of lack of vitamin K; vitamin K deficiency may also be a problem in the elderly, when the diet is poor or when antibiotic use or other factors decrease intestinal bacterial production.
The problems that may occur from vitamin K deficiency involve abnormal bleeding, as in nosebleeds and internal hemorrhage, which can be severe if it occurs in the brain or internal organs. Miscarriage may occur secondary to bleeding problems from vitamin K deficiency in pregnancy. Fortunately, this is uncommon.
Requirements: There is no official RDA for vitamin K (there may be one soon), as there is usually sufficient supply from foods and intestinal bacteria. An average diet will usually provide at least 75–150 mcg., which is the suggested minimum, though 300 mcg. daily may be optimal. Absorption may vary from person to person, estimated from 20–60 percent of intake. Overall, suggested needs are about 2 mcg. per kilogram (2.2 pounds) of body weight.
Newborns need about 1–5 mg. daily to prevent bleeding. Usually a 10 mg. injection is given at birth. Vitamin K is not available over the counter and must be given by prescription; for those who wish to consume more vitamin K, alfalfa tablets are a good source.
All vitamin K variants are fat soluble and stable to heat. Alkalis, strong acids, radiation, and oxidizing agents can destroy vitamin K. It is absorbed from the upper small intestine with the help of bile or bile salts and pancreatic juices and then carried to the liver for the synthesis of prothrombin, a key blood-clotting factor. High intake (as with supplementation) of vitamin E or calcium may reduce vitamin K absorption. Vitamin K is stored in small amounts; most is excreted after therapeutic doses.
Yogurt, kefir, and acidophilus milk may help to increase the functioning of the intestinal bacterial flora and therefore contribute to vitamin K production. Antibiotics that reduce these bacteria will diminish vitamin K synthesis in the colon. Rancid oils and fats, X-rays, radiation, aspirin, air pollution, and freezing of foods all destroy vitamin K, and mineral oil binds with K and rapidly eliminates it from the intestines.
Sources: Vitamin K is found in both plant and animal sources in nature. Good supplies are found in the dark leafy greens, most green plants, alfalfa, and kelp. Blackstrap molasses and the polyunsaturated oils, such as safflower, also contain some vitamin K. In animal-source foods, K is found in liver, milk, yogurt, egg yolks, and fish liver oils. The best source for humans is that made by the intestinal bacteria. It is important for the production of many nutrients that we keep our "friendly" colon bacteria active and doing their job; to aid this process we should minimize our use of oral antibiotics, avoid excess sugars and processed foods, and occasionally evaluate and treat any abnormal organisms interfering in our colon, such as yeasts or parasites.
Functions: Vitamin K is necessary for normal blood clotting. It is required for the synthesis of prothrombin and other proteins (Factors IX, VII, and X) involved in blood coagulation. Vitamin K also helps prothrombin convert to thrombin with the aid of potassium and calcium; thrombin is the important factor needed for the conversion of fibrinogen to the active fibrin clot.
Coumarin, which comes from sweet clover, acts as an anticoagulant (decreases blood clotting) by competing with vitamin K at its active sites. Coumarin or synthetic dicumarol is used medically primarily as an oral anticoagulant to decrease prothrombin. The salicylates, such as aspirin, increase the need for vitamin K.
Uses: Vitamin K is used commonly by physicians in the treatment of clinical problems. It should not be taken routinely without the ability to monitor its effects on blood clotting. Currently, its most regular application in Western medicine is to inject newborns with vitamin K to prevent hemorrhage and other minor bleeding problems. Vitamin K is not transferred from the mother, nor are there colon bacteria to make it in newborns since the gastrointestinal tract is usually sterile for a few days after birth. The production of vitamin K and, therefore, prothrombin usually begins by the fourth day of life, giving babies their ability to clot blood when necessary.
Vitamin K is also sometimes given by injection to women prior to labor (a deficiency can occur during pregnancy) or to patients before or after surgery to prevent hemorrhage. Higher doses of vitamin K than are needed by the body do not cause excessive blood clotting, so this is not a concern. Additional K is given at times to women with heavy menstrual flow, to help relieve menstrual pain, or to reduce the nausea and vomiting of pregnancy. It is also used to promote blood clotting in people with liver disease, jaundice, or malabsorption problems. Those people who bruise easily or whose blood clots slowly after injury sometimes benefit from supplemental vitamin K, as do some sufferers of rheumatoid arthritis, where K may reduce irritation in the synovial linings of the joints.
An occasional use of vitamin K that can be lifesaving is the treatment of people who have taken too much of the anticoagulant Coumadin. People with strokes, heart attacks, thrombophlebitis, or pulmonary embolism or who are at risk of having problems related to abnormal blood clotting may receive this type of anticoagulant therapy. As I described previously, the coumarol medications reduce blood clotting by competing with vitamin K sites and reducing prothrombin formation. If bleeding problems occur in patients on Coumadin therapy, an injection of vitamin K may help correct it rapidly. Vitamin K is also used at times as a preservative in foods; it helps control fermentation. If vitamin K deficiency is suspected, it is usually wise to consume more foods high in this vitamin before using supplements.
Deficiency and toxicity: Toxicity rarely occurs from vitamin K from its natural sources—that is, from foods or from production by the intestinal bacteria—but toxic side effects are more likely from the synthetic vitamin K used in medical treatment. Natural vitamins K1 and K2 are easily stored or eliminated, whereas menadione, or K3, can build up in the blood and cause some toxicity. Hemolytic anemia, a reduction in red blood cells due to destruction, is a possible problem. This usually increases the bilirubin, one of the breakdown products of hemoglobin in the blood, more of a problem in infants, who have a harder time handling high levels of bilirubin. Symptoms of adult toxicity may include flushing, sweating, or a feeling of chest constriction; however, problems arising from vitamin K use are rare.
Deficiency of vitamin K is also uncommon. It is more likely with poor intestinal absorption, with low dietary intake or decreased production in the intestines, or when the liver is not able to use vitamin K (which may be caused by either a genetic condition or liver disease). Deficiency of vitamin K is also more common in sprue or celiac disease (intestinal malabsorption problems), in colitis, in ileitis, or after bowel surgery. I mentioned that for a few days the newborn baby is at risk of bleeding because of lack of vitamin K; vitamin K deficiency may also be a problem in the elderly, when the diet is poor or when antibiotic use or other factors decrease intestinal bacterial production.
The problems that may occur from vitamin K deficiency involve abnormal bleeding, as in nosebleeds and internal hemorrhage, which can be severe if it occurs in the brain or internal organs. Miscarriage may occur secondary to bleeding problems from vitamin K deficiency in pregnancy. Fortunately, this is uncommon.
Requirements: There is no official RDA for vitamin K (there may be one soon), as there is usually sufficient supply from foods and intestinal bacteria. An average diet will usually provide at least 75–150 mcg., which is the suggested minimum, though 300 mcg. daily may be optimal. Absorption may vary from person to person, estimated from 20–60 percent of intake. Overall, suggested needs are about 2 mcg. per kilogram (2.2 pounds) of body weight.
Newborns need about 1–5 mg. daily to prevent bleeding. Usually a 10 mg. injection is given at birth. Vitamin K is not available over the counter and must be given by prescription; for those who wish to consume more vitamin K, alfalfa tablets are a good source.
Vitamin D
Vitamin D(Calciferol) refers to several related fat-soluble vitamin variants, all of which are sterol (cholesterol-like) substances. D2, or activated ergo-calciferol, is the major synthetic form of provitamin D; D3, or cholecalciferol, is found in animals, mainly in fish liver oils. These are converted in the liver and kidneys to 25-hydroxycholecalciferol, and 1, 25-dihydroxylcholecalciferol, the major circulating active forms of vitamin D.
Vitamin D is also known as the "sunshine" vitamin because it is actually manufactured in the human skin when in contact with the ultraviolet light in the sun’s rays. The sunlight interacts with 7-dehydrocholesterol to form cholecalciferol, which is then transferred to the liver or kidneys and converted to active vitamin D. Wintertime, clouds, smog, and darkly pigmented skin reduce the body’s production of the "sunshine" vitamin.
This fat-soluble vitamin, when ingested, is absorbed through the intestinal walls with other fats with the aid of bile. Mineral oil binds vitamin D in the gut and reduces its absorption. From the blood, calciferol is taken mainly to the liver, where it is utilized or stored. Vitamin D is also stored in the skin, brain, spleen, and bones. Vitamin D intake must be more finely tuned in regard to the right therapeutic level than most other vitamins, and it is considered by many authorities to be the most potentially toxic vitamin. Symptoms of vitamin D toxicity can easily occur when vitamin D is taken in large amounts or with excessive sun exposure. (It is possible that part of sun poisoning symptoms are due to vitamin D toxicity.)
Sources: Provitamin D is found mainly in animal foods. D3, or "natural" vitamin D, is found in fish liver oil, which is the traditional source of both A and D. Cod liver oil is a commonly used source. Egg yolks, butter, and liver have some D, as do the oily fish, such as mackerel, salmon, sardines, and herring. Most homogenized milk and some breakfast cereals are "fortified" with synthetic vitamin D to give children, particularly, sufficient amounts. The plant foods are fairly low in D, with mushrooms and dark leafy greens containing some. Strict vegetarians who do not get adequate exposure to sunlight need to be concerned about getting their 400 IUs of vitamin D daily.
Functions: Vitamin D helps to regulate calcium metabolism and normal calcification of the bones in the body as well as influencing our utilization of the mineral phosphorus. Calcium and phosphorus together with other minerals make up our bones. Vitamin D3 helps increase the absorption of calcium from the gut, decreases excretion from the kidneys, stimulates resorption of calcium and phosphorus from bone, helps put them into teeth, and helps to maintain normal blood levels of calcium and phosphorus. With these functions, vitamin D is closely tied to the work of the parathyroid glands. Vitamin D is most important in regulating calcium metabolism in the body. Even with adequate calcium and phosphorus intake, if our vitamin D intake is low, we will have poor calcification of our bones; whereas, with good vitamin D intake, we will have better calcification even with low calcium and phosphorus intake. This function is especially important in menopausal women, for whom many doctors prescribe straight calcium without vitamin D, which is not likely to do much good unless they are sunbathing, an activity that doctors no longer recommend. Actually, taking calcium, magnesium, and vitamin D all together is probably ideal for best bone health. Phosphorus is usually readily available in adequate amounts in most diets.
Because of its regulation of calcium and phosphorus metabolism, vitamin D is very important to growth in children, especially to healthy bones and teeth. It is also helpful in maintaining the nervous system, heart function, and for normal blood clotting—all of which are affected by calcium levels.
Vitamin D works together with parathyroid hormone for calcium metabolism. Functionally, vitamin D is actually more like a hormone than a vitamin; it is produced in one part of the body (the skin) and released into the blood to affect other tissues (the bones). There is a feedback system with the parathyroid to produce active vitamin D3 when the body needs it, and this "vitamin" is closely related structurally to the body hormones estrogen and cortisone.
Again, vitamin D regulates bone formation. If D is low, blood levels of calcium and phosphorus decrease, and the body pulls these minerals from the bones. This creates demineralized, weak bones, a condition called osteomalacia (loss of bone mineral), or adult rickets. Osteoporosis involves loss of bone mass (minerals and proteins together). The decreased level of calcium in the blood also affects the heart and nervous system.
Uses: Vitamin D works best with adequate calcium and phosphorus intake. It is supplied primarily to prevent or to cure rickets, the vitamin D deficiency disease. It also is used to maintain healthy bones and dentition, as D is helpful in preventing tooth decay and gum problems. Calciferol supplementation may be used to aid the healing of fractures, osteoporosis, and other bone problems.
Taking vitamin D with vitamin A has been shown in some studies to reduce the incidence of colds. It has also been used in the treatment of diabetes, cataracts, visual problems, allergies, sciatica pain, and skin problems. Some success in treating myopia (nearsightedness) and conjunctivitis has been had with high doses of vitamin D. Vitamins A and D together have helped muscle spasms, especially when related to anxiety states. A and D have been used in the treatment of asthma and arthritis as well. Menopausal symptoms such as hot flashes and depression have been helped by the use of calcium and vitamin D together. However, other than the use in menopause, these other applications of vitamin D are not very common in recent years. Medically, high vitamin D supplementation is used to treat hypocalcemia (low blood calcium) secondary to such problems as hypoparathyroidism, which may occur after thyroid surgery.
Deficiency and toxicity: There are some toxicity problems related to hypervitaminosis D. These usually occur with high doses of more than 1,000–1,500 IUs daily for a month or longer in adults, more than 400 IUs in infants, or more than 600 IUs daily in children. These are not exact numbers, of course, and may vary between individuals, time of year, and specific needs; however, it is wise to be careful with supplemental vitamin D. I personally think the combination 1,000 IU D/25,000 IU A formulas are potential trouble if taken at all regularly. However, if some people have poor fat digestion and assimilation, they may handle higher amounts of oral vitamin D.
Excessive thirst, diarrhea, nausea, weakness, and headaches are the milder symptoms of vitamin D toxicity. There are also increased levels of calcium and phosphorus in the blood and urine, and abnormal calcification of soft tissues may occur. There is some suggestion that excess vitamin D speeds the atherosclerosis process. Most symptoms decrease and clear up after excessive doses of vitamin D are discontinued. Toxic doses of vitamin D can be made by the skin through prolonged sun exposure, especially before the body has adapted through pigmentation (tanning), which protects the deeper layers where the vitamin D is synthesized. I have personally wondered if the weakness, nausea, dizziness, or headaches from sun exposure may be related to vitamin D toxicity.
Most people do not take very large amounts of supplemental vitamin D but make sufficient amounts through the skin from exposure to the sun. There is more concern with toxicity from the fortified vitamin D, especially in milk. This synthetic, irradiated ergocalciferol (D2) has decreased the incidence of rickets, but it may be contributing to calcification of the arteries, or atherosclerosis, from infancy through old age. The added 400 IUs per quart of milk is about 15 times the amount normally found in milk and may increase the amount of calcium in the circulation, which could be a problem.
Deficiency of vitamin D has not been a major problem of late. Older people are more prone to vitamin D deficiency (a blood level can be measured) since their skin production is lower, their digestion and absorption may be diminished, and their liver function may be reduced. Vitamin D may be deficient in people with gastrointestinal disease, such as ulcerative colitis. The sun’s action on the skin to produce vitamin D is inhibited by pollution, clouds, clothing, window glass, skin pigmentation, and sunscreens. The occurrence of several of these factors together may make the development of the symptoms of rickets more likely.
The decreased absorption of calcium, along with the retention of phosphorus that usually accompanies it, leads to poor mineralization of bone and the inability of the bones to handle stress. This problem, called osteomalacia, is manifested by poor calcification and soft bones. Vitamin D deficiency in the elderly increases general bone loss and osteoporosis. Supplementing this vitamin improves calcium absorption and reduces bone loss. In children, the bone disorder from vitamin D deficiency is rickets. It is characterized by soft skull bones and fragility of other bones, with bowing of the legs, spinal curvature, and an increase in the size of the joints, such as the wrists, ankles, and knees. Muscular development may be diminished as well. Because of low calcium availability, the teeth may have poor structure, and there may be muscle spasms from a problem called tetany, which also causes tingling and weakness of the areas affected. Nearsightedness and loss of hearing may also develop from vitamin D deficiency because of the vitamin’s influence on the eye muscles and from loss of calcium in the ear bones. Furthermore, one of the current theories of multiple sclerosis is that it may be influenced by low vitamin D levels in puberty.
Requirements: Vitamin D is best utilized with vitamin A. Most of our calciferol needs are met with some vitamin D in foods and regular sunlight exposure. If we live in smoggy cities or where tall buildings block the sunlight, we may need more vitamin D. Those who have darkly pigmented skin, work nights, or cover their bodies with lots of clothes, as do members of some religious orders, probably need more vitamin D than the avid sunbather. In winter, we usually require more D from supplements or from our foods.
The RDA for vitamin D is 400 IUs, or roughly 10 mcg., per day. Infants and growing children probably need more vitamin D relative to body size than do adults. During pregnancy and lactation, more D is needed than the 400 IUs. Therapeutic doses for problems treated with vitamin D are about 1,000–1,500 IUs maximum per day, though some doctors may prescribe even more, mainly of the natural vitamin D3. In general, however, it is wise for adults to limit any supplemented vitamin D to the 400 IUs per day commonly found in multivitamins and to limit use of vitamin-D-fortified milk for a variety of reasons.
Vitamin D is also known as the "sunshine" vitamin because it is actually manufactured in the human skin when in contact with the ultraviolet light in the sun’s rays. The sunlight interacts with 7-dehydrocholesterol to form cholecalciferol, which is then transferred to the liver or kidneys and converted to active vitamin D. Wintertime, clouds, smog, and darkly pigmented skin reduce the body’s production of the "sunshine" vitamin.
This fat-soluble vitamin, when ingested, is absorbed through the intestinal walls with other fats with the aid of bile. Mineral oil binds vitamin D in the gut and reduces its absorption. From the blood, calciferol is taken mainly to the liver, where it is utilized or stored. Vitamin D is also stored in the skin, brain, spleen, and bones. Vitamin D intake must be more finely tuned in regard to the right therapeutic level than most other vitamins, and it is considered by many authorities to be the most potentially toxic vitamin. Symptoms of vitamin D toxicity can easily occur when vitamin D is taken in large amounts or with excessive sun exposure. (It is possible that part of sun poisoning symptoms are due to vitamin D toxicity.)
Sources: Provitamin D is found mainly in animal foods. D3, or "natural" vitamin D, is found in fish liver oil, which is the traditional source of both A and D. Cod liver oil is a commonly used source. Egg yolks, butter, and liver have some D, as do the oily fish, such as mackerel, salmon, sardines, and herring. Most homogenized milk and some breakfast cereals are "fortified" with synthetic vitamin D to give children, particularly, sufficient amounts. The plant foods are fairly low in D, with mushrooms and dark leafy greens containing some. Strict vegetarians who do not get adequate exposure to sunlight need to be concerned about getting their 400 IUs of vitamin D daily.
Functions: Vitamin D helps to regulate calcium metabolism and normal calcification of the bones in the body as well as influencing our utilization of the mineral phosphorus. Calcium and phosphorus together with other minerals make up our bones. Vitamin D3 helps increase the absorption of calcium from the gut, decreases excretion from the kidneys, stimulates resorption of calcium and phosphorus from bone, helps put them into teeth, and helps to maintain normal blood levels of calcium and phosphorus. With these functions, vitamin D is closely tied to the work of the parathyroid glands. Vitamin D is most important in regulating calcium metabolism in the body. Even with adequate calcium and phosphorus intake, if our vitamin D intake is low, we will have poor calcification of our bones; whereas, with good vitamin D intake, we will have better calcification even with low calcium and phosphorus intake. This function is especially important in menopausal women, for whom many doctors prescribe straight calcium without vitamin D, which is not likely to do much good unless they are sunbathing, an activity that doctors no longer recommend. Actually, taking calcium, magnesium, and vitamin D all together is probably ideal for best bone health. Phosphorus is usually readily available in adequate amounts in most diets.
Because of its regulation of calcium and phosphorus metabolism, vitamin D is very important to growth in children, especially to healthy bones and teeth. It is also helpful in maintaining the nervous system, heart function, and for normal blood clotting—all of which are affected by calcium levels.
Vitamin D works together with parathyroid hormone for calcium metabolism. Functionally, vitamin D is actually more like a hormone than a vitamin; it is produced in one part of the body (the skin) and released into the blood to affect other tissues (the bones). There is a feedback system with the parathyroid to produce active vitamin D3 when the body needs it, and this "vitamin" is closely related structurally to the body hormones estrogen and cortisone.
Again, vitamin D regulates bone formation. If D is low, blood levels of calcium and phosphorus decrease, and the body pulls these minerals from the bones. This creates demineralized, weak bones, a condition called osteomalacia (loss of bone mineral), or adult rickets. Osteoporosis involves loss of bone mass (minerals and proteins together). The decreased level of calcium in the blood also affects the heart and nervous system.
Uses: Vitamin D works best with adequate calcium and phosphorus intake. It is supplied primarily to prevent or to cure rickets, the vitamin D deficiency disease. It also is used to maintain healthy bones and dentition, as D is helpful in preventing tooth decay and gum problems. Calciferol supplementation may be used to aid the healing of fractures, osteoporosis, and other bone problems.
Taking vitamin D with vitamin A has been shown in some studies to reduce the incidence of colds. It has also been used in the treatment of diabetes, cataracts, visual problems, allergies, sciatica pain, and skin problems. Some success in treating myopia (nearsightedness) and conjunctivitis has been had with high doses of vitamin D. Vitamins A and D together have helped muscle spasms, especially when related to anxiety states. A and D have been used in the treatment of asthma and arthritis as well. Menopausal symptoms such as hot flashes and depression have been helped by the use of calcium and vitamin D together. However, other than the use in menopause, these other applications of vitamin D are not very common in recent years. Medically, high vitamin D supplementation is used to treat hypocalcemia (low blood calcium) secondary to such problems as hypoparathyroidism, which may occur after thyroid surgery.
Deficiency and toxicity: There are some toxicity problems related to hypervitaminosis D. These usually occur with high doses of more than 1,000–1,500 IUs daily for a month or longer in adults, more than 400 IUs in infants, or more than 600 IUs daily in children. These are not exact numbers, of course, and may vary between individuals, time of year, and specific needs; however, it is wise to be careful with supplemental vitamin D. I personally think the combination 1,000 IU D/25,000 IU A formulas are potential trouble if taken at all regularly. However, if some people have poor fat digestion and assimilation, they may handle higher amounts of oral vitamin D.
Excessive thirst, diarrhea, nausea, weakness, and headaches are the milder symptoms of vitamin D toxicity. There are also increased levels of calcium and phosphorus in the blood and urine, and abnormal calcification of soft tissues may occur. There is some suggestion that excess vitamin D speeds the atherosclerosis process. Most symptoms decrease and clear up after excessive doses of vitamin D are discontinued. Toxic doses of vitamin D can be made by the skin through prolonged sun exposure, especially before the body has adapted through pigmentation (tanning), which protects the deeper layers where the vitamin D is synthesized. I have personally wondered if the weakness, nausea, dizziness, or headaches from sun exposure may be related to vitamin D toxicity.
Most people do not take very large amounts of supplemental vitamin D but make sufficient amounts through the skin from exposure to the sun. There is more concern with toxicity from the fortified vitamin D, especially in milk. This synthetic, irradiated ergocalciferol (D2) has decreased the incidence of rickets, but it may be contributing to calcification of the arteries, or atherosclerosis, from infancy through old age. The added 400 IUs per quart of milk is about 15 times the amount normally found in milk and may increase the amount of calcium in the circulation, which could be a problem.
Deficiency of vitamin D has not been a major problem of late. Older people are more prone to vitamin D deficiency (a blood level can be measured) since their skin production is lower, their digestion and absorption may be diminished, and their liver function may be reduced. Vitamin D may be deficient in people with gastrointestinal disease, such as ulcerative colitis. The sun’s action on the skin to produce vitamin D is inhibited by pollution, clouds, clothing, window glass, skin pigmentation, and sunscreens. The occurrence of several of these factors together may make the development of the symptoms of rickets more likely.
The decreased absorption of calcium, along with the retention of phosphorus that usually accompanies it, leads to poor mineralization of bone and the inability of the bones to handle stress. This problem, called osteomalacia, is manifested by poor calcification and soft bones. Vitamin D deficiency in the elderly increases general bone loss and osteoporosis. Supplementing this vitamin improves calcium absorption and reduces bone loss. In children, the bone disorder from vitamin D deficiency is rickets. It is characterized by soft skull bones and fragility of other bones, with bowing of the legs, spinal curvature, and an increase in the size of the joints, such as the wrists, ankles, and knees. Muscular development may be diminished as well. Because of low calcium availability, the teeth may have poor structure, and there may be muscle spasms from a problem called tetany, which also causes tingling and weakness of the areas affected. Nearsightedness and loss of hearing may also develop from vitamin D deficiency because of the vitamin’s influence on the eye muscles and from loss of calcium in the ear bones. Furthermore, one of the current theories of multiple sclerosis is that it may be influenced by low vitamin D levels in puberty.
Requirements: Vitamin D is best utilized with vitamin A. Most of our calciferol needs are met with some vitamin D in foods and regular sunlight exposure. If we live in smoggy cities or where tall buildings block the sunlight, we may need more vitamin D. Those who have darkly pigmented skin, work nights, or cover their bodies with lots of clothes, as do members of some religious orders, probably need more vitamin D than the avid sunbather. In winter, we usually require more D from supplements or from our foods.
The RDA for vitamin D is 400 IUs, or roughly 10 mcg., per day. Infants and growing children probably need more vitamin D relative to body size than do adults. During pregnancy and lactation, more D is needed than the 400 IUs. Therapeutic doses for problems treated with vitamin D are about 1,000–1,500 IUs maximum per day, though some doctors may prescribe even more, mainly of the natural vitamin D3. In general, however, it is wise for adults to limit any supplemented vitamin D to the 400 IUs per day commonly found in multivitamins and to limit use of vitamin-D-fortified milk for a variety of reasons.
Vitamin E is my elixir of youth
I have taken vitamin E supplements every day for about 30 years, mainly for my varicose veins - and I look 20 years younger than I am. When I had meningococcal septicaemia, I was not expected to survive. I was told that I had very serious blood poisoning and had a sample taken every other day. I am sure it was the vitamin E in my system that saved me. I was 70 years of age then. I am 77 now, but look 57 - no wrinkles or grey hairs. I am a natural blonde with healthy shiny hair and very good skin. I think vitamin E has kept me young and healthy as I have nothing wrong with me except osteoarthritis. I have had both knees replaced, and I now have no more pains or aches in my body, but I try not to take any drugs as I am allergic to most of them. So, I depend on many supplements, which I take regularly. - Geraldine Roe, Tunbridge Wells, Kent
WDDTY replies: To keep those supplements legal, please lend your support to The Alliance For Natural Health (www.alliance-natural-health.org), which has mounted a legal challenge to the EU Food Supplements Directive.
WDDTY replies: To keep those supplements legal, please lend your support to The Alliance For Natural Health (www.alliance-natural-health.org), which has mounted a legal challenge to the EU Food Supplements Directive.
Eye disease not helped by vitamin E
Macular degeneration - the major causes of blindness in the West - is not helped by a daily regime of vitamin E, new research claims.
The findings, prepared by the University of Melbourne, go against other studies showing that antioxidants could slow the progress of the disease.
In this study, researchers gave 1193 healthy volunteers either a placebo or 500 IU of vitamin E every day for four years. Macular degeneration, or age-related maculopathy (AMD), occurred in 8.6 per cent of the vitamin E group vs 8.1 per cent of those given a placebo.
However, another study found that physicians who took either vitamin E or multivitamins had 13 or 10 per cent reductions, respectively, in the risk of AMD, while a new study testing a range of antioxidants found a slowing down of the disease, but only in those who had already developed AMD.
Perhaps, said the Melbourne researchers, people need to take vitamin E for longer, or perhaps the benefits are only seen in specific groups, such as smokers (BMJ, 2002; 325: 11-4).
The findings, prepared by the University of Melbourne, go against other studies showing that antioxidants could slow the progress of the disease.
In this study, researchers gave 1193 healthy volunteers either a placebo or 500 IU of vitamin E every day for four years. Macular degeneration, or age-related maculopathy (AMD), occurred in 8.6 per cent of the vitamin E group vs 8.1 per cent of those given a placebo.
However, another study found that physicians who took either vitamin E or multivitamins had 13 or 10 per cent reductions, respectively, in the risk of AMD, while a new study testing a range of antioxidants found a slowing down of the disease, but only in those who had already developed AMD.
Perhaps, said the Melbourne researchers, people need to take vitamin E for longer, or perhaps the benefits are only seen in specific groups, such as smokers (BMJ, 2002; 325: 11-4).
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