Vitamin and Mineral Supplements Guide

If supplements are a religion, as skeptics often maintain, then think of minerals as one of the original texts – ancient, fundamental and easily misinterpreted. Millennia ago, the Egyptians used zinc oxide for burn. Today minerals are touted as the answer to a large number of health-related fears and preoccupations. There are bottled solutions of gold or silver, the latter claimed to be “the only know substance that will kill all types of viruses and bacteria”. Yet without our ingesting even a single tablet, out bodies contain a virtual periodic table of elements, at least 22 of which are essential for survival.

The long-standing nutritional wisdom held that you needed only enough of these – minute quantities, milligrams or micrograms of each – to prevent deficiencies and that anyone with a balanced diet would be amply nourished, minerals and supplements. But give the state of the typical modern diet; researchers have begun to acknowledge that a pill may be just what many people need to avoid shortage-related ailments. What is more, recent studies have suggested the possibility that large doses of some minerals may have medicinal power over problems that are unrelated to nutritional deficiencies, including cancer, minerals supplement. Such research has propelled the current rush of products, many of which, unfortunately, promise far more than the science has shown them to deliver.

Nutrition experts say the safest bet for getting your minerals is to load up on fruits and vegetables, beans, whole wheat bread, lean meats and seafood (which are especially abundant in the essential minerals) minerals and supplements. These foods, they say, contain a host of disease-fighting, health-promoting nutrients, many of which have yet to be identified, much less packaged in pills. Still, 4 supplements carry proven or potential value for individuals who fit certain profiles, health vitamins supplements. Look out for these minerals.

Male sexual maturity and fertility depend on adequate zinc, which is needed for the body to make protein, mineral nutrient. Zinc-containing enzymes help to string together the long chains of amino acids that make up each molecule of protein. And every cell’s genetic material, its DNA and RNA, is derived from protein. Zinc also has a profound influence on the body’s ability to resist disease, multi mineral supplement. When invaded by bacteria, the body produces massive amounts of white blood cells to combat the threat, zinc mineral. If zinc is not present in the quantities needed, this sort of cell proliferation is reduced and the immune system will be compromised. There is also some evidence that zinc can prevent toxic metals like cadmium and lead from accumulating in the body.

Marginal zinc deficiency and sub optimal zinc status have been recognized in many groups of the population, multi vitamin supplements. Although the cause in some cases may be due to inadequate dietary intake of zinc, inhibitors of zinc absorption are the most common causative factors. Phytate, which is present in staple Indian foods like pulses and cereals, has a strong negative effect on zinc absorption from meals. Therefore, do not have a zinc-containing supplement after a pulse-based meal.

Iron can have a negative effect on zinc absorption, if given together in a supplement. Zinc absorption from food is also significantly reduced when calcium supplement are taken with the meal.

As with many minerals, big doses of zinc have hazards. Consuming, say, 50 mg of zinc a day for several weeks can drive down the body’s supply of copper, heightening the risk of high cholesterol and heart disease, among other dangers.

Men who take too many zinc supplements may be increasing their risk of advanced prostate cancer. A new study shows that men who consumed more than 100 mg per day of the mineral were than twice as likely to develop prostate cancer as those who did not. Men who took zinc supplements for 10 or more years also were more likely to have advanced prostate cancer as compared to those who did not take zinc supplements. Multivitamin mineral supplement

Chromium has been amazingly popular with the general public, especially with athletes. Nearly a decade ago chromium supplementation was pitched as a “miracle mineral” that would pare those thunder thighs down to lean mean muscle. But its effectiveness in manifesting body composition changes has been an area of intense debate, supplements and vitamins. Because the supplement is absorbed well than dietary chromium, most studies have focused on the use of chromium picolinate. However, over a decade of human studies with indicate that the supplement does not bring about tangible changes in the body composition of healthy individuals, even when taken in combination with an exercise training programme. Vitamin and mineral supplement

Recent animal studies have, in fact, indicated that probably damages the genetic material and is mutagenic, although the significance of these results on humans taking the supplement for prolonged periods of time inn unknown and should be a focus for future investigations. Chromium by itself appears to be a safe supplement and may have a role as adjunctive therapy for treatment of type 2 diabetes, vitamin capsules. Chromium supplementation seems to improve blood sugar control in type 2 diabetic patients. However, there is no effect of chromium on glucose or insulin concentrations in non diabetics.

Chromium in doses less than 1000mcg/d (200 micrograms 2-3 times a day) appears to be safe for short-term administration. Kidney function and skin changes need to be monitored. Additional large-scale, long-term, randomized, double-blind studies examining the effect of various doses and forms of chromium are needed. 

Some studies suggest that selenium may help prevent cancer and possibly heart disease. Studies have found that those taking 200 mcg of selenium per day had lower rates of prostate, colon and total cancer. In 2001, a large study was launched to determine if selenium and vitamin E can help protect against prostate cancer, but results will take several years coming, vitamin pills. However, at this time, the current recommendations are not to take selenium in doses greater than the recommended daily allowance (RDA) of 70 mcg a day.

Too much of selenium may not only cause gastrointestinal disturbances, skin rash, fatigue, irritability, tooth decay and nervous system abnormalities, but also lead to hair and nail loss. If you are pregnant or breast-feeding, avoid selenium intake greater than the RDA (60 mcg daily if pregnant and 70 mcg daily if breast-feeding).

Low copper levels have been implicated in heart disease and osteoporosis. But the copper compound most often found in supplements, called cupric oxide, is not a type the body can absorb easily. Studies on animals have shown conclusively that cupric oxide is totally worthless, while the majority of supplements in the market are still using this compound to provide copper.

Some people taking copper in this form, along with higher doses of vitamin C or zinc, could actually develop copper deficiency, vitamins minerals supplements. Vitamin c and zinc are known to inhibit the body’s ability to absorb and use copper – even the copper naturally present in food. So if you are thinking that you are getting adequate copper in supplements, it is not usually true.

All major health organizations agree that the best way to get the vitamins and minerals you need is through a nutritionally balanced diet. Still, supplementation appears to be beneficial n promoting adequate intakes of some micro nutrients, particularly iron and folate in women aged between 18-50 years, vitamins and mineral supplements. A substantial part of the population improves their vitamin intake by taking supplements regularly. Nevertheless, there are people who still do not get enough, inspite of taking supplements and there are others who already consume more than 100% of the recommendation without taking supplements.

Even if you do not have a vitamin or mineral deficiency, a vitamin or mineral supplement may be appropriate for you if:

• You are 65 years or older. As you get older, health problems can contribute to a poor diet, making it difficult for you to get the vitamins and minerals you need. You may lose your appetite, as well as some of your ability to taste and smell. Depression or problems with dentures can also inhibit eating. If you eat alone, you also may not eat enough to get all the nutrients you need from food. In addition, as you get older, your body may not be able to absorb vitamins B-6, B-12 and D like it used to, making supplementation all the more necessary. There is also evidence that a multivitamin may improve your immune function and decrease your risk for some infections when you are older.

• You are a post menopausal woman. For some women, it can be difficult to obtain the recommended amounts of calcium and vitamin D without supplements. Both calcium and vitamin D supplements have been shown to protect against osteoporosis.

• You do not eat well. If you don not eat the recommended five-to-mine servings a day of fruits and vegetables, taking a multivitamin supplement may be reasonable. However, your best course of action would be to adopt deter eating habits, since it is so easy to reach those numbers. One serving constitutes half a cup of cooked leafy greens/French beans/cauliflower/peas; one apple, half a banana, large tomato. All it takes is a couple of fruit snacks, a large colorful green salad for lunch and dinner, and you are home free.

• You are on a very low-calorie diet. If you are following a very restricted diet, you may benefit from a vitamin-mineral supplement. But remember, a very low calorie diet limits the types and amounts of foods you eat and in turn, the types and amounts of nutrients you receive.

• You smoke. Tobacco decreases the absorption of many vitamins and minerals, including vitamin B-6, vitamin C, folic acid and niacin. But vitamin and mineral supplements won’t make up for the major health risks caused by smoking.

• You are an excessive drinker. Long-term excessive alcohol consumption and absorption of thiamine, folic acid and vitamins A, D and B-12. Altered metabolism also affects minerals such as zinc, selenium, magnesium and phosphorus. If you drink excessively, you also may substitute in a diet lacking in essential nutrients.

• You are pregnant or trying to become pregnant. During this time, you need more of certain nutrients, especially calcium, folic acid and iron. Folic acid helps prevent neural tube defects, such as spina bifida, in your baby. Iron helps prevent fatigue by aiding the formation of the red blood cells you need to deliver oxygen to your baby. It is important to start taking a folic acid supplement before becoming pregnant.

• You eat a special diet. If your diet has limited variety because of food allergies or intolerance to certain foods, you may benefit from a vitamin-mineral supplement. If you are vegetarian who eliminates all animal products form your diet, you may need additional vitamin B-12. In addition, if you do not eat dairy products and do not get even a 15-minute dose of sunlight on your skin, you may need to supplement your diet with calcium and vitamin D.

• If you are a serious exercise buff. You may benefit from taking antioxidants to protect yourself from exercise induced free radical formation. Besides taking a multivitamin-multi mineral supplement, separate vitamins C and E may be useful in warding off post workout soreness.

• Your body can not absorb nutrients properly. If you have a disease of the liver, gallbladder, intestine or pancreas or if you had surgery on your digestive tract, you may not be able to digest and absorb nutrients properly. In such cases, your doctor may recommend that you take a vitamin or mineral supplement. A supplement may also be prescribed if you take antacids, antibiotics, laxatives or diuretics that interfere with nutrient absorption.

• If you have diabetes. If you have diabetes, vitamins may help prevent the nutritional deficiencies caused by the disease. A recent study, published in the annals of internal medicine, is a first great step in learning more about how vitamins may help people with diabetes reduce their risk of nagging infections such as colds, flu and urinary tract and stomach infections. It may be too early to recommend that people with diabetes take daily vitamin supplements as a matter of policy.

If you decide to use a supplement, experts recommend choosing one that does not exceed 100 % of the recommended daily amounts (RDA) for each vitamin and mineral, unless your doctor advises otherwise. These RDAs meet or exceed the recommended vitamin and mineral needs for most people.

Supplements can not replace the hundreds of nutrients in whole foods you need for a nutritionally balanced diet. However, if you do decide to take a vitamin or mineral supplement, here are some factors to consider:

· Avoid supplements that provide “mega doses”. In general, choose a multivitamin-mineral supplement that provides about 100% RDA of all the vitamins and minerals instead of one that supplies, for example, 50% RDA of one vitamin and only 20% RDA of another. (The exception to this is calcium. You may notice that calcium-containing supplements do not provide 100% RDA. If they did, the tablets would be too large to swallow.) Most cases of nutrient toxicity stem from high-dose supplements.

· Beware of gimmicks. Synthetic vitamins are the same as so-called “natural” vitamins.

· Do not give in to the temptation of added herbs, enzymes or amino acid – they add nothing but cost.

· It is just not enough for the name to appear in the list of ingredients – the amount should be sufficient. A vitamin supplement that is particularly aimed at heart patients will not have the beneficial effect it promises if it does not contain the required dose of the vitamin.

· Look for expiry dates. Supplements can lose potency over time, especially in hot and humid climates. If a supplement does not have an expiry date, do not buy it.

· Store all vitamin and mineral supplements out of the sight and reach of children. Put them in a locked cabinet or other secured location. Do not leave them sitting out on the counter. Be especially careful with any supplements containing iron. Iron overdose is a leading cause of poisoning deaths among children.

· Store supplements in a dry, cool place. Avoid hot, humid storage locations, such as the bathroom.

· Explore your options. If you have difficulty swallowing, ask your doctor whether a chewable or liquid form of the vitamin and mineral supplements might be right for you.

· Play it sage. Before taking anything other than a standard multivitamin-mineral supplement of 100% RDA or less, check with your doctor. This is especially important if you are pregnant, nursing a baby, have a chronic medical condition such as diabetes, hypertension or heart disease and are taking medication.

High doses of niacin, for instance, can result in liver problems. In addition, supplements may interfere with your medications. Vitamins E and K for example, are not recommended if you are taking blood-thinning medications because they can complicate the proper control of blood thinning. If you are already taking an individual vitamin or mineral supplement and have not told your doctor, discuss it with your doctor.

While vitamin and mineral supplements are widely used and generally considered safe for children, you may wish to check with your doctor before giving these or any other dietary supplement to your child.