An Antioxidant is a molecule capable of slowing or preventing the oxidation of other molecules. Oxidation is a chemical reaction that transfers electrons from a substance to an oxidizing agent. Oxidation reactions can produce free radicals, which start chain reactions that damage cells. Antioxidants terminate these chain reactions by removing free radical intermediates, and inhibit other oxidation reactions by being oxidized themselves. As a result, antioxidants are often reducing agents such as thiols or polyphenols.
Although oxidation reactions are crucial for life, they can also be damaging; hence, plants and animals maintain complex systems of multiple types of antioxidants, such as glutathione, vitamin C, and vitamin E as well as enzymes such as catalase, superoxide dismutase and various peroxidases. Low levels of antioxidants, or inhibition of the antioxidant enzymes, causes oxidative stress and may damage or kill cells.
As oxidative stress has been associated with the pathogenesis of many human diseases, the use of antioxidants in pharmacology is intensively studied, particularly as treatments for stroke and neurodegenerative diseases. However, it is unknown whether oxidative stress is the cause or the consequence of such diseases. Antioxidants are also widely used as ingredients in dietary supplements in the hope of maintaining health and preventing diseases such as cancer and coronary heart disease. Although some studies have suggested antioxidant supplements have health benefits, other large clinical trials did not detect any benefit for the formulations tested, and excess supplementation may occasionally be harmful. In addition to these uses in medicine, antioxidants have many industrial uses, such as preservatives in food and cosmetics and preventing the degradation of rubber and gasoline.
So why is this IMPORTANT:
BECAUSE USANA offers top of the line PRODUCTS
Friday, October 12, 2007
Free Radical theory of disease
While this "new" theory is not necessarily my idea, it has many proponents and the allopathic world is slow to accept what the biochemists have known for years. Before we get into discussing the various disease states and their associations with free radicals, it would be prudent to give some basic chemistry background on free radicals.
What is a free Radical?
Simply put, it is any chemical species that has an unpaired electron in one of it's orbitals (generally the valence or outer shell). Nature abhors an unpaired electron, except for hydrogen, but this is true for any elemental atomic species, and indeed these parings drive many of the chemical reactions that help to fill the valence shell to the proper number when it concerns a compound. When these atoms come together to share electrons to provide a full valence shell, we cal this a covalent bond. There are, however, ionic bonds but these are more due to electronegativities of the atomic species involved and beyond the scope of this article. A free radical happens when a molecule with a covalent bond loses 1 electron from a complete orbital. This electron really doesn't go away it just gets released to another species, so now we have a molecule that has an "unpaired" electron. This is because orbitals can contain only two electrons with opposite spins, again beyond the scope of this article. So now we have this molecule that has an incomplete shell orbital that is dying to get its hands on an electron to help fill it's need. This free radical now goes and steals one from another molecule that is more willing to give one up and thus becomes satisfied, but now the victim molecule has become a free radical! This goes on for quite some time, robbing Peter to pay Paul so to speak. We, therefore, call this the chain reaction of free radicals. I'm not mentioning ions (single atoms) as free radicals, although in the strictest sense they are, but rather limiting my discussion to molecular compound free radicals, that is, compounds that keep thier bonds but lose electrons.
What causes free radicals?
We've already discussed one cause, that is another free radical. Another cause can be an energy source that is strong enough to release an electron from its stable configuration. These sources can be ultraviolet, microwaves or conventional heat (although it takes a lot of this to forcibly break a single electron from an orbital, most likely the bond will break first), basically anything in the electromagnetic spectrum at high frequencies will release an electron from its orbital. In a biological system we see that transition metal catalysts provide a mechanism for some radical reactions and these reactions can produce, among other radicals, hyroxide and hydrocarbon radicals. Also in biological systems there are many types of radicals, but the more "famous" ones are that of superoxides and intermediate chemiacl species. In chemical equations they are denoted with a dot next to them to suggest that there is an unpaired electron.
Reduction/Oxidation or redox
Reduction is the act of neutralizing a free radical (adding an electron) or adding a hydrogen atom to a compound to reduce double bonds between atoms. Oxidation is the act of removing an electron from a stable orbital or reducing the number of single bonds and increasing the number of double bonds, this is usually done by either removing a hydrogen or by adding an oxygen sometimes both, thus the name oxidation. Redox potential is the ease of being oxidized or reduced (simply put).
Antioxidants
What's the difference between a compound and an atom that has an extra electron (negative ion) and an antioxidant, strictly speaking, nothing, but we can't fill up the body with negative ions. Most antioxidants have what is known as conjugated double bonds. This is where carbon to carbon double bonds exists every other carbon so that single and double bonds alternate, see picture 1. As a matter of fact the more conjugated the atom the darker the color thus beta-carotenes are yellow to orange in color and red grapes are even darker. What makes the conjugated double bonds act as free radical neutralizers? Again I'll have to impart a little chemistry background. Double bonds are the connections of two atoms that occupy more than one orbital, in these orbitals are electrons. There are orbitals that are s and p types (among others), double bonds contain two p orbitals; these p orbitals exist in 3D space above and below the s orbital. When there is a conjugated system these p orbitals will line up and the electrons in them will tend to move about the shared orbitals, this is known as a PI electron cloud, for the electrons don't particularly belong to any one specific atom. Conjugated double bonds exist mainly in carbon chains as is evident in picture 1 where we see vitamin A. When a free radical comes along, the antioxidant will readily give up an electron, but still be stable due to the conjugated bonds, even though that now, this is a free radical itself, but hundreds of times more stable than a hydroxyl radical, let's say (OH· ).
In the antioxidant world there is a cascade of events that happens so that the antioxidant, that has become a free radical, can become a reduced antioxidant once again. Pools of Vit E will help Vit A and these will help other lipid (fat) soluble antioxidents and so forth, so what's important here is that a complete spectrum of antioxidants are taken multiple times per day to keep the antioxidant cascade in line and working. There's one special antioxidant that exists, that when it gives up an electron, it does not become a free radical, but rather a stable atom, and this is known as a hydride, that is, a hydrogen with an extra electron. This is possible due to the fact that the first orbital, the s orbital, can have a max of two electrons and since hydrogen only has one electron in its only orbital it can handle an extra one and yes it is an ion.
Consequences of free radicals
Why do free radicals cause damage? Ostensibly they change the molecular characteristic of the victimized molecule, so this in turn effects it's ability to bind properly which can affect all kinds of biochemical reactions, some having to do with the genetic expression of one protein or another. Oxidative damage, another name for the chemical reaction that free radicals cause, can lead to a breakdown or even hardening of lipids, which make up all cell walls. If the cell wall is hardened (lipid peroxidation) then it is impossible for the cell to properly get it's nutrients, get signals from other cells to perform an action (such as firing of a neuron) and many other cellualr activities can be affected.
One such interesting consequence of free radicals comes from our own immune system. Neutrophils secrete a chemical toxin that attacks a foreign invader (after a complex immune response has already started) and thus causes the foreign cell complex to lyse (break apart) and thus releases the invader toxins into the surrounding tissue. This not only signals the body to respond with more immune response to increase local inflammation to help neutralize these toxins, but these immune cells use antioxidants (chiefly Vit C) to protect themselves from their own toxins, fascinating stuff.
The cytochrome p450 pathway converts harmful hydrocarbons to alcohols that then can be eliminated by the liver. It does this because cytochrome p450 is what is known as a porphyrin ring that contains iron (Fe V) within its structure and this iron oxide extracts a hydrogen from the hydrocarbon and becomes FeOH and now the hydrocarbon is a radical. In the next step the OH radical dissociates from the Fe to combine with the hydrocarbon radical to create alcohol, which then goes through the alcohol dehydrogenase pathway to eventually get eliminated 1.
Some Antioxidants
Vit C – Also known as ascorbic acid. The most bioavailable form of Vit C is Ester-C, it has been shown to last longer in the body and comes with calcium (10% of the weight of Vit C) as this helps with cellular uptake. Humans, other primates and guinea pigs are the few animals that CANNOT synthesize Vit C as we lack a critical enzyme in the synthesis. 1-2 grams daily maintenance, 4-6 grams during active infection.
Good for : fighting stress; detoxifying poisons; antiviral properties and antihistamine (this is the inflammation response I talked about); repair and growth of tissue cells, blood vessels, teeth and bones; prevention of viral and bacterial infections.
Deficiency symptoms : Appetite loss; bruising easily; fatigue; GI problems; nose bleeds, slow wound healing; bleeding gums (loose teeth usually accompany this).
Vit E – alpha tocopherol, also important and should be consumed with the alpha form is the gamma form, gamma-tocopherol. So your best bet here is to consume a mixed tocopherol product of which there are several. Enhances the activity of Vit A (since both of these are lipid soluble). 400 IU maintenance daily, 800IU during detox or active infectious periods. Its important not to take too much as this vitamin will hang out longer due to the fact that it is lipid soluble and is excreted less easily.
Good for : endurance; protecting the lungs against pollution; anticoagulant (be careful if someone is already on an anticoagulant); accelerating the healing of burns.
Deficiency symptoms : Muscle degeneration; reproductive disorders; miscarriages; premature or low birth weight in infants, anemia.
Vit A – retinol – derived from the cleavage of beta-carotene, very similar to lycopene, discussed later. 10,000 IU for maintenance; 25,000 IU daily during active infection.
Good for: healthy function of intestinal flora, sinuses, ears, eyes, urinary tract, and respiratory organs; reduces duration of disease; healthy skin, hair; treatment of acne and boils (note the allopathic application of Retin-A, an analog of retinol); helpful in the treatment of emphysema.
Deficiency symptoms : ear, sinus, and eye infections; anemia; lower resistance to infections.
CoQ10 – coenzyme q 10 – a quinone found in the mitochondria of every cell. Carries electrons in the electron transport chain. This is extremely important for cellular energy. Heart cells require the most energy and thus CoQ10 is found in the most abundance here.
Good for : low energy levels, heart troubles (especially where there is muscular insufficiency). Applied topically actually reduces photoaging2 ; may actually modify cancer mediated cytokines (messengers). Helps in recovery of heart ischemia3
Deficiency symptoms : This is hard. How does something that is ubiquitous (thus the name ubiquinone) throughout the body manifest itself in deficiency symptoms as these symptoms could manifest themselves as almost anything. All that is really known is that as we age we tend to lose this cofactor for whatever reason. So as a general aging supplement it is recommended that one take between 30mg to 500 mg daily. 30-100 mg maintenance 200-300 for persons with heart disease, 400-500 for persons suffering cancer. Now the caveat here is that you are supposed to discuss this with your physician, but be aware that most physicians are unaware of the benefits of this "vitamin". Fortunately the thinking that taking antioxidants during cancer therapy will "offset" the therapy is falling out of favor with the allopaths, especially those that have had any nutrition course during med school.
Lycopene – This molecule is so similar to Vit A in structure that recent research has lost focus on the analog properties of this nutrient versus Vit A. Found in concentrated tomato products. How much to take, well that hasn't been established yet, but 10mg/day would be a minimum.
Alpha Lipoic Acid – AKA Lipoate - Vitamin like cofactor bound in mitochondria. Here's another cofactor found in and around the mitochondria. This lipoate has had excellent effects for neurodegenerative processes and diseases. It does this by raising the glutathione levels. Glutathione is an extremely important biological compound that destroys harmful oxidizing agents, it does this by reducing them (adding a hydrogen), but in the process forms a disulfide bridge to another oxidized glutathione, an enzyme then reduces this molecule. Glutathione is actually three amino acids chained together. Alpha Lipoic acid is a substrate that the reducing enzyme is attached to.
It protects the neural cells from glutamate cytotoxicity by reducing the loss of glutathione following a glutamate challenge. The glutamate challenge follows a stressful neurological event (viruses, injury, hypoxia – lack of oxygen, or general stress). It has been shown that people in chronic pain have mood alterations due to the fact that the constant firing of the pain receptors in the brain cause a glutamate challenge to the mood centers and that these neurons are actually dying off from the damage.
A good daily dosage is between 50 – 250mg daily, possibly more during challenged times.
Pycnogenol – Or better yet oligophenolic compounds (OPC)– Oh yea the latest and greatest in the antioxidant shuffle. This is derived from the Pinus maritima tree of the french coast. In this same class is grape seed extract and other pine tree extracts. What one has to be careful here is the extraction method. If chemical solvents are used then some of the antioxidant properties are lost, this and heat can dilute the properties.
Silica hydride - I have a dedicated section just for this wonder of modern science. You can find it under the Microhydrin link.
Others - this category includes bioflavenoids, proanthocyanidins, esters, etc. It is best to do some research on whatever ingredient is contained within your antioxidant compound before using. I suggest Medline. The Medline database contains a very comprehensive list of abstracts culled from journals from all over the world and is your best bet to get the latest info. If you want the complete article you'll have to chum up to a library that has the Loansome Doc agreement with the Medline folks. Warning, this type of reading is dry and difficult without some chemistry, biology, or physiology background, but it is manageable.
Conclusion
As scientists discover more about the human body and it's associated biochemistry, we will undoubtedly come across more antioxidants and soon discover that we need more and more of these cofactors in order to prevent a whole host of deleterious effects from aging, the environment and disease. These are exciting times and we, as homeopaths, have yet another tool in our case to help with the stressful times our clients are undergoing. I suggest that in any compromised client that you start off low and slowly work up, for if you go in too strong a backlash of "die off" or the Herxheimer effect will unsettle your client. Also I always forewarn the client that they will indeed become ill during the detox regimen. As Homeopaths we are keenly aware of this revisit effect with the unraveling of layers of disease, stress and trauma.
Good luck in your gentle healing arts.
1. Bruice, PK; Organic Chemistry, second edition; Prentice-Hall, NJ 1998
2."Coenzyme Q10, a cutaneous antioxidant and energizer." Hoppe U, Bergemann J, Diembeck W, Ennen J, Gohla S, Harris I, Jacob J, Kielholz J, Mei W, Pollet D,Schachtschabel D, Sauermann G, Schreiner V, Stab F, Steckel F; Paul Gerson Unna Research Center, Beiersdorf AG, Hamburg, Germany.
3. "Bioenergetic effect of liposomal coenzyme Q10 on myocardial ischemia" reperfusion injury. Niibori K, Wroblewski KP, Yokoyama H, Crestanello JA, Whitman GJ Department of Cardiothoracic Surgery, Allegheny University/MCP, Philadelphia, PA 19129, USA.
What is a free Radical?
Simply put, it is any chemical species that has an unpaired electron in one of it's orbitals (generally the valence or outer shell). Nature abhors an unpaired electron, except for hydrogen, but this is true for any elemental atomic species, and indeed these parings drive many of the chemical reactions that help to fill the valence shell to the proper number when it concerns a compound. When these atoms come together to share electrons to provide a full valence shell, we cal this a covalent bond. There are, however, ionic bonds but these are more due to electronegativities of the atomic species involved and beyond the scope of this article. A free radical happens when a molecule with a covalent bond loses 1 electron from a complete orbital. This electron really doesn't go away it just gets released to another species, so now we have a molecule that has an "unpaired" electron. This is because orbitals can contain only two electrons with opposite spins, again beyond the scope of this article. So now we have this molecule that has an incomplete shell orbital that is dying to get its hands on an electron to help fill it's need. This free radical now goes and steals one from another molecule that is more willing to give one up and thus becomes satisfied, but now the victim molecule has become a free radical! This goes on for quite some time, robbing Peter to pay Paul so to speak. We, therefore, call this the chain reaction of free radicals. I'm not mentioning ions (single atoms) as free radicals, although in the strictest sense they are, but rather limiting my discussion to molecular compound free radicals, that is, compounds that keep thier bonds but lose electrons.
What causes free radicals?
We've already discussed one cause, that is another free radical. Another cause can be an energy source that is strong enough to release an electron from its stable configuration. These sources can be ultraviolet, microwaves or conventional heat (although it takes a lot of this to forcibly break a single electron from an orbital, most likely the bond will break first), basically anything in the electromagnetic spectrum at high frequencies will release an electron from its orbital. In a biological system we see that transition metal catalysts provide a mechanism for some radical reactions and these reactions can produce, among other radicals, hyroxide and hydrocarbon radicals. Also in biological systems there are many types of radicals, but the more "famous" ones are that of superoxides and intermediate chemiacl species. In chemical equations they are denoted with a dot next to them to suggest that there is an unpaired electron.
Reduction/Oxidation or redox
Reduction is the act of neutralizing a free radical (adding an electron) or adding a hydrogen atom to a compound to reduce double bonds between atoms. Oxidation is the act of removing an electron from a stable orbital or reducing the number of single bonds and increasing the number of double bonds, this is usually done by either removing a hydrogen or by adding an oxygen sometimes both, thus the name oxidation. Redox potential is the ease of being oxidized or reduced (simply put).
Antioxidants
What's the difference between a compound and an atom that has an extra electron (negative ion) and an antioxidant, strictly speaking, nothing, but we can't fill up the body with negative ions. Most antioxidants have what is known as conjugated double bonds. This is where carbon to carbon double bonds exists every other carbon so that single and double bonds alternate, see picture 1. As a matter of fact the more conjugated the atom the darker the color thus beta-carotenes are yellow to orange in color and red grapes are even darker. What makes the conjugated double bonds act as free radical neutralizers? Again I'll have to impart a little chemistry background. Double bonds are the connections of two atoms that occupy more than one orbital, in these orbitals are electrons. There are orbitals that are s and p types (among others), double bonds contain two p orbitals; these p orbitals exist in 3D space above and below the s orbital. When there is a conjugated system these p orbitals will line up and the electrons in them will tend to move about the shared orbitals, this is known as a PI electron cloud, for the electrons don't particularly belong to any one specific atom. Conjugated double bonds exist mainly in carbon chains as is evident in picture 1 where we see vitamin A. When a free radical comes along, the antioxidant will readily give up an electron, but still be stable due to the conjugated bonds, even though that now, this is a free radical itself, but hundreds of times more stable than a hydroxyl radical, let's say (OH· ).
In the antioxidant world there is a cascade of events that happens so that the antioxidant, that has become a free radical, can become a reduced antioxidant once again. Pools of Vit E will help Vit A and these will help other lipid (fat) soluble antioxidents and so forth, so what's important here is that a complete spectrum of antioxidants are taken multiple times per day to keep the antioxidant cascade in line and working. There's one special antioxidant that exists, that when it gives up an electron, it does not become a free radical, but rather a stable atom, and this is known as a hydride, that is, a hydrogen with an extra electron. This is possible due to the fact that the first orbital, the s orbital, can have a max of two electrons and since hydrogen only has one electron in its only orbital it can handle an extra one and yes it is an ion.
Consequences of free radicals
Why do free radicals cause damage? Ostensibly they change the molecular characteristic of the victimized molecule, so this in turn effects it's ability to bind properly which can affect all kinds of biochemical reactions, some having to do with the genetic expression of one protein or another. Oxidative damage, another name for the chemical reaction that free radicals cause, can lead to a breakdown or even hardening of lipids, which make up all cell walls. If the cell wall is hardened (lipid peroxidation) then it is impossible for the cell to properly get it's nutrients, get signals from other cells to perform an action (such as firing of a neuron) and many other cellualr activities can be affected.
One such interesting consequence of free radicals comes from our own immune system. Neutrophils secrete a chemical toxin that attacks a foreign invader (after a complex immune response has already started) and thus causes the foreign cell complex to lyse (break apart) and thus releases the invader toxins into the surrounding tissue. This not only signals the body to respond with more immune response to increase local inflammation to help neutralize these toxins, but these immune cells use antioxidants (chiefly Vit C) to protect themselves from their own toxins, fascinating stuff.
The cytochrome p450 pathway converts harmful hydrocarbons to alcohols that then can be eliminated by the liver. It does this because cytochrome p450 is what is known as a porphyrin ring that contains iron (Fe V) within its structure and this iron oxide extracts a hydrogen from the hydrocarbon and becomes FeOH and now the hydrocarbon is a radical. In the next step the OH radical dissociates from the Fe to combine with the hydrocarbon radical to create alcohol, which then goes through the alcohol dehydrogenase pathway to eventually get eliminated 1.
Some Antioxidants
Vit C – Also known as ascorbic acid. The most bioavailable form of Vit C is Ester-C, it has been shown to last longer in the body and comes with calcium (10% of the weight of Vit C) as this helps with cellular uptake. Humans, other primates and guinea pigs are the few animals that CANNOT synthesize Vit C as we lack a critical enzyme in the synthesis. 1-2 grams daily maintenance, 4-6 grams during active infection.
Good for : fighting stress; detoxifying poisons; antiviral properties and antihistamine (this is the inflammation response I talked about); repair and growth of tissue cells, blood vessels, teeth and bones; prevention of viral and bacterial infections.
Deficiency symptoms : Appetite loss; bruising easily; fatigue; GI problems; nose bleeds, slow wound healing; bleeding gums (loose teeth usually accompany this).
Vit E – alpha tocopherol, also important and should be consumed with the alpha form is the gamma form, gamma-tocopherol. So your best bet here is to consume a mixed tocopherol product of which there are several. Enhances the activity of Vit A (since both of these are lipid soluble). 400 IU maintenance daily, 800IU during detox or active infectious periods. Its important not to take too much as this vitamin will hang out longer due to the fact that it is lipid soluble and is excreted less easily.
Good for : endurance; protecting the lungs against pollution; anticoagulant (be careful if someone is already on an anticoagulant); accelerating the healing of burns.
Deficiency symptoms : Muscle degeneration; reproductive disorders; miscarriages; premature or low birth weight in infants, anemia.
Vit A – retinol – derived from the cleavage of beta-carotene, very similar to lycopene, discussed later. 10,000 IU for maintenance; 25,000 IU daily during active infection.
Good for: healthy function of intestinal flora, sinuses, ears, eyes, urinary tract, and respiratory organs; reduces duration of disease; healthy skin, hair; treatment of acne and boils (note the allopathic application of Retin-A, an analog of retinol); helpful in the treatment of emphysema.
Deficiency symptoms : ear, sinus, and eye infections; anemia; lower resistance to infections.
CoQ10 – coenzyme q 10 – a quinone found in the mitochondria of every cell. Carries electrons in the electron transport chain. This is extremely important for cellular energy. Heart cells require the most energy and thus CoQ10 is found in the most abundance here.
Good for : low energy levels, heart troubles (especially where there is muscular insufficiency). Applied topically actually reduces photoaging2 ; may actually modify cancer mediated cytokines (messengers). Helps in recovery of heart ischemia3
Deficiency symptoms : This is hard. How does something that is ubiquitous (thus the name ubiquinone) throughout the body manifest itself in deficiency symptoms as these symptoms could manifest themselves as almost anything. All that is really known is that as we age we tend to lose this cofactor for whatever reason. So as a general aging supplement it is recommended that one take between 30mg to 500 mg daily. 30-100 mg maintenance 200-300 for persons with heart disease, 400-500 for persons suffering cancer. Now the caveat here is that you are supposed to discuss this with your physician, but be aware that most physicians are unaware of the benefits of this "vitamin". Fortunately the thinking that taking antioxidants during cancer therapy will "offset" the therapy is falling out of favor with the allopaths, especially those that have had any nutrition course during med school.
Lycopene – This molecule is so similar to Vit A in structure that recent research has lost focus on the analog properties of this nutrient versus Vit A. Found in concentrated tomato products. How much to take, well that hasn't been established yet, but 10mg/day would be a minimum.
Alpha Lipoic Acid – AKA Lipoate - Vitamin like cofactor bound in mitochondria. Here's another cofactor found in and around the mitochondria. This lipoate has had excellent effects for neurodegenerative processes and diseases. It does this by raising the glutathione levels. Glutathione is an extremely important biological compound that destroys harmful oxidizing agents, it does this by reducing them (adding a hydrogen), but in the process forms a disulfide bridge to another oxidized glutathione, an enzyme then reduces this molecule. Glutathione is actually three amino acids chained together. Alpha Lipoic acid is a substrate that the reducing enzyme is attached to.
It protects the neural cells from glutamate cytotoxicity by reducing the loss of glutathione following a glutamate challenge. The glutamate challenge follows a stressful neurological event (viruses, injury, hypoxia – lack of oxygen, or general stress). It has been shown that people in chronic pain have mood alterations due to the fact that the constant firing of the pain receptors in the brain cause a glutamate challenge to the mood centers and that these neurons are actually dying off from the damage.
A good daily dosage is between 50 – 250mg daily, possibly more during challenged times.
Pycnogenol – Or better yet oligophenolic compounds (OPC)– Oh yea the latest and greatest in the antioxidant shuffle. This is derived from the Pinus maritima tree of the french coast. In this same class is grape seed extract and other pine tree extracts. What one has to be careful here is the extraction method. If chemical solvents are used then some of the antioxidant properties are lost, this and heat can dilute the properties.
Silica hydride - I have a dedicated section just for this wonder of modern science. You can find it under the Microhydrin link.
Others - this category includes bioflavenoids, proanthocyanidins, esters, etc. It is best to do some research on whatever ingredient is contained within your antioxidant compound before using. I suggest Medline. The Medline database contains a very comprehensive list of abstracts culled from journals from all over the world and is your best bet to get the latest info. If you want the complete article you'll have to chum up to a library that has the Loansome Doc agreement with the Medline folks. Warning, this type of reading is dry and difficult without some chemistry, biology, or physiology background, but it is manageable.
Conclusion
As scientists discover more about the human body and it's associated biochemistry, we will undoubtedly come across more antioxidants and soon discover that we need more and more of these cofactors in order to prevent a whole host of deleterious effects from aging, the environment and disease. These are exciting times and we, as homeopaths, have yet another tool in our case to help with the stressful times our clients are undergoing. I suggest that in any compromised client that you start off low and slowly work up, for if you go in too strong a backlash of "die off" or the Herxheimer effect will unsettle your client. Also I always forewarn the client that they will indeed become ill during the detox regimen. As Homeopaths we are keenly aware of this revisit effect with the unraveling of layers of disease, stress and trauma.
Good luck in your gentle healing arts.
1. Bruice, PK; Organic Chemistry, second edition; Prentice-Hall, NJ 1998
2."Coenzyme Q10, a cutaneous antioxidant and energizer." Hoppe U, Bergemann J, Diembeck W, Ennen J, Gohla S, Harris I, Jacob J, Kielholz J, Mei W, Pollet D,Schachtschabel D, Sauermann G, Schreiner V, Stab F, Steckel F; Paul Gerson Unna Research Center, Beiersdorf AG, Hamburg, Germany.
3. "Bioenergetic effect of liposomal coenzyme Q10 on myocardial ischemia" reperfusion injury. Niibori K, Wroblewski KP, Yokoyama H, Crestanello JA, Whitman GJ Department of Cardiothoracic Surgery, Allegheny University/MCP, Philadelphia, PA 19129, USA.
USANA COMPANY REVIEW - MLM REVIEW
USANA
Review Date: 7-23-99*
In Business Since: 1992
Financial Strength: Strong financials, publicly traded with 1998 revenues at $121.6 million. Revenue for first quarter of 1999 was $31.3 million, which represents a 19.7% increase from the first quarter report of 1998.
Management: President and founder Dr. Myron Wentz, Ph.D. is a pioneer in cell-culture technology and a successful businessman who has a assembled a team of USANA executives and managers with credentials that is among the best in the network marketing industry.
Management Rating: 5 Stars
Online Training & Support: USANA has one of the best online support system in the industry, and has won the 1999 Industry Innovation Award from The Direct Selling Association for their science-based website, containing over 2000 pages and very detailed information about products, the company, financial information, the business opportunity, and much more.Click here to learn how you can effectively utilize the most powerful online marketing technique to sponsor more people than you ever thought possible.
Field Training & Support: Field training and support is available through corporate sponsored regional and natinal events as well as distributor sponsored business briefings with a comprehensive list of events available at the corporate website.
Motivational Support: Motivational support is available online, the USANA corporate magazine, corporate sponsored events, and weekly events lead by distributors all over the U.S. and internationally.
Training & Support Rating: 5 Stars
Products/Services: Nutrition, personal care, weight management. The USANA products are backed by scientific research through their own inhouse research and development department lead by Senior Scientist Dr. John McDonald, Ph.D. USANA also manufactures their own products, which gives them total control of quality and product pricing.
Product Quality/Effectiveness Rating: 5 Stars
Product Market Rating: 5 Stars
Business Opportunity Market Rating: 5 Stars
Compensation Plan: Usana has a binary compensation plan, which is relatively new, having been introduced to MLM less than 10 years ago. However, it has been proven to generate a very lucrative income for those who choose to work the plan and work it wisely. One of the selling points of this type of plan is that it promotes help from upline distributors through "spillover" since distributors are limited to the number of first level distributors they can sponsor, and those who are sponsored after that are placed below those people creating a spillover. It also allows the people above you to re-enter the matrix below you. The exciting thing about that is that someone above you who is very successful can wind up below you, helping to build your organization and perhaps even counter an extremely imbalanced leg or "runaway leg".
However, don't expect a "heavyhitter" to end up under you as it may never happen due to the fact that a heavyhitter could have many, many legs that he or she can fall under. Another selling point is that you need not sponsor a large number of people since only 2 (one on each side) is required to qualify for commissions and potentially build a "business center". Of course, if you have an imbalanced leg, which is likely to happen, you'll want to continue to sponsor to help counter it and to continue to grow your business. A major drawback to a binary is that it tends to attract many people who expect a large income with very little work due to promises of spillover that may never come. Hence, many people join expecting an organization to be built for them and when it doesn't happen, they quit. Usana's binary is a very lucrative one, however, when talking to network marketers, you will find that many will either love the plan or hate it with a passion. However, if you choose to go to work and not have any expectations of overnight wealth through spillover and having others build your business for you, you can build a very lucrative business that can grow beyond your expectations.
Compensation Plan Rating: 4 Stars
Overall Rating: 4.83 Stars
Advantages: Strong management, strong research and development, manufactures its own products, international opportunity, high quality products, strong financials.
Disadvantages: The binary compensation can be a negative for a lot of people, especially to those who are "inner-circle" network marketers who may be "dead-set" against binaries . However, new MLMers and those who have been exposed to other types of compensation plans, such as breakaways, may see the USANA comp plan as a fresh and exciting new opportunity. Beware, though, of "spillover" and uplines "building your organization for you" promises, as they may never materialize. Joining a strong group and positioning yourself directly under or near a strong business builder can help.
Comments: This is one of the strongest companies we've seen so far when it comes to online support, product development, management, financial strength, and international opportunity. This is especially true given the fact that most people have not yet heard of USANA, making it still a groundfloor opportunity.
Review Date: 7-23-99*
In Business Since: 1992
Financial Strength: Strong financials, publicly traded with 1998 revenues at $121.6 million. Revenue for first quarter of 1999 was $31.3 million, which represents a 19.7% increase from the first quarter report of 1998.
Management: President and founder Dr. Myron Wentz, Ph.D. is a pioneer in cell-culture technology and a successful businessman who has a assembled a team of USANA executives and managers with credentials that is among the best in the network marketing industry.
Management Rating: 5 Stars
Online Training & Support: USANA has one of the best online support system in the industry, and has won the 1999 Industry Innovation Award from The Direct Selling Association for their science-based website, containing over 2000 pages and very detailed information about products, the company, financial information, the business opportunity, and much more.Click here to learn how you can effectively utilize the most powerful online marketing technique to sponsor more people than you ever thought possible.
Field Training & Support: Field training and support is available through corporate sponsored regional and natinal events as well as distributor sponsored business briefings with a comprehensive list of events available at the corporate website.
Motivational Support: Motivational support is available online, the USANA corporate magazine, corporate sponsored events, and weekly events lead by distributors all over the U.S. and internationally.
Training & Support Rating: 5 Stars
Products/Services: Nutrition, personal care, weight management. The USANA products are backed by scientific research through their own inhouse research and development department lead by Senior Scientist Dr. John McDonald, Ph.D. USANA also manufactures their own products, which gives them total control of quality and product pricing.
Product Quality/Effectiveness Rating: 5 Stars
Product Market Rating: 5 Stars
Business Opportunity Market Rating: 5 Stars
Compensation Plan: Usana has a binary compensation plan, which is relatively new, having been introduced to MLM less than 10 years ago. However, it has been proven to generate a very lucrative income for those who choose to work the plan and work it wisely. One of the selling points of this type of plan is that it promotes help from upline distributors through "spillover" since distributors are limited to the number of first level distributors they can sponsor, and those who are sponsored after that are placed below those people creating a spillover. It also allows the people above you to re-enter the matrix below you. The exciting thing about that is that someone above you who is very successful can wind up below you, helping to build your organization and perhaps even counter an extremely imbalanced leg or "runaway leg".
However, don't expect a "heavyhitter" to end up under you as it may never happen due to the fact that a heavyhitter could have many, many legs that he or she can fall under. Another selling point is that you need not sponsor a large number of people since only 2 (one on each side) is required to qualify for commissions and potentially build a "business center". Of course, if you have an imbalanced leg, which is likely to happen, you'll want to continue to sponsor to help counter it and to continue to grow your business. A major drawback to a binary is that it tends to attract many people who expect a large income with very little work due to promises of spillover that may never come. Hence, many people join expecting an organization to be built for them and when it doesn't happen, they quit. Usana's binary is a very lucrative one, however, when talking to network marketers, you will find that many will either love the plan or hate it with a passion. However, if you choose to go to work and not have any expectations of overnight wealth through spillover and having others build your business for you, you can build a very lucrative business that can grow beyond your expectations.
Compensation Plan Rating: 4 Stars
Overall Rating: 4.83 Stars
Advantages: Strong management, strong research and development, manufactures its own products, international opportunity, high quality products, strong financials.
Disadvantages: The binary compensation can be a negative for a lot of people, especially to those who are "inner-circle" network marketers who may be "dead-set" against binaries . However, new MLMers and those who have been exposed to other types of compensation plans, such as breakaways, may see the USANA comp plan as a fresh and exciting new opportunity. Beware, though, of "spillover" and uplines "building your organization for you" promises, as they may never materialize. Joining a strong group and positioning yourself directly under or near a strong business builder can help.
Comments: This is one of the strongest companies we've seen so far when it comes to online support, product development, management, financial strength, and international opportunity. This is especially true given the fact that most people have not yet heard of USANA, making it still a groundfloor opportunity.
Wednesday, October 10, 2007
WHY USANA HEALTH SCIENCES?
When you build a business, you want it to be successful and once it is completed, you want it to continue to pay residual income for generations. USANA is an eleven-year-old international company publicly traded on NASDAQ. In 2003 it was rated the # 3 TOP Performing Stock, among over 6,400 publicly traded stocks on Wall Street. USANA was named among the top 10% of small cap companies in the U.S. Business Week Magazine and was named the 15th largest public company in Utah. It sponsored both the United States and Canadian speed skating teams in the 2002 Winter Olympics.
Robert Allen in his book “Multiple Streams of Income” states: “In my 20 years of research, I can honestly say, I’ve never seen a faster way to create residual streams of income than with the USANA opportunity.” Robert Allen is the number one authority on buying real estate for nothing down. He has done seminars all over the world on the subject. He is a multimillionaire. Why is Robert Allen involved with USANA, a network marketing company?
Dr. Denis Waitley won the Outstanding Platform Speaker of the Year Award. He is the author of “The Psychology of Winning” and “Seeds of Greatness,” and advisor to Fortune 500 companies, professional athletes, and astronauts. He is the spokesman for USANA? He states: “USANA is the best win-win opportunity I’ve come across to create a new source of income and financial security for yourself and your family.”
Darren Falter, owner of Millennium Research International, wrote a book titled, “How To Select A Network Marketing Company.” He states, “I reviewed over 200 network marketing companies. I rated them in 6 areas: product industry, timing, compensation plan, company management, product integrity, and overall evaluation. Please note that I had no connection or relationship with any of the companies I reviewed when I started my research. Among all the companies tested, only one company scored 59 out of 60 points. After choosing this one program as the best opportunity, I became involved with this #1 rated opportunity as an independent distributor. The name of the company that ranked #1 is USANA.”
MLM Insider Magazine ranks network marketing companies every year using similar criteria. Each year they come out with their top companies. For nine years in a row, USANA has won th their “Distributor Choice” award, and has been selected as the MLM INsider Editor's Choice for Best Companies in Network Marketing for the past 13 years. Their comments include: "Everything about this company comes off first class and the company seems to be a shoe-in every year for the editor's list and the reasons are simple. Usana is a company that represents: quality not quantity; ethics not schemes; and excellence not mediocrity"
USANA in not on trial. It is a proven viable business opportunity. What are you waiting for?
When you build a business, you want it to be successful and once it is completed, you want it to continue to pay residual income for generations. USANA is an eleven-year-old international company publicly traded on NASDAQ. In 2003 it was rated the # 3 TOP Performing Stock, among over 6,400 publicly traded stocks on Wall Street. USANA was named among the top 10% of small cap companies in the U.S. Business Week Magazine and was named the 15th largest public company in Utah. It sponsored both the United States and Canadian speed skating teams in the 2002 Winter Olympics.
Robert Allen in his book “Multiple Streams of Income” states: “In my 20 years of research, I can honestly say, I’ve never seen a faster way to create residual streams of income than with the USANA opportunity.” Robert Allen is the number one authority on buying real estate for nothing down. He has done seminars all over the world on the subject. He is a multimillionaire. Why is Robert Allen involved with USANA, a network marketing company?
Dr. Denis Waitley won the Outstanding Platform Speaker of the Year Award. He is the author of “The Psychology of Winning” and “Seeds of Greatness,” and advisor to Fortune 500 companies, professional athletes, and astronauts. He is the spokesman for USANA? He states: “USANA is the best win-win opportunity I’ve come across to create a new source of income and financial security for yourself and your family.”
Darren Falter, owner of Millennium Research International, wrote a book titled, “How To Select A Network Marketing Company.” He states, “I reviewed over 200 network marketing companies. I rated them in 6 areas: product industry, timing, compensation plan, company management, product integrity, and overall evaluation. Please note that I had no connection or relationship with any of the companies I reviewed when I started my research. Among all the companies tested, only one company scored 59 out of 60 points. After choosing this one program as the best opportunity, I became involved with this #1 rated opportunity as an independent distributor. The name of the company that ranked #1 is USANA.”
MLM Insider Magazine ranks network marketing companies every year using similar criteria. Each year they come out with their top companies. For nine years in a row, USANA has won th their “Distributor Choice” award, and has been selected as the MLM INsider Editor's Choice for Best Companies in Network Marketing for the past 13 years. Their comments include: "Everything about this company comes off first class and the company seems to be a shoe-in every year for the editor's list and the reasons are simple. Usana is a company that represents: quality not quantity; ethics not schemes; and excellence not mediocrity"
USANA in not on trial. It is a proven viable business opportunity. What are you waiting for?
Monday, October 8, 2007
Pangamic acid (DMG) review
• Basics: old name for dimethylglycine (DMG, pangamic acid), vitamin B15 has antioxidant properties.
• Benefits: aids in lowering cholesterol blood levels, aids in protein synthesis, needed for normal growth and brain activity, for formation of stress hormones.
• Dosage: 50–100 mg, taken twice daily, usually with breakfast and dinner.
• Sources: whole grains, brewer's yeast, pumpkin and sunflower seeds, and beef blood.
• Benefits: aids in lowering cholesterol blood levels, aids in protein synthesis, needed for normal growth and brain activity, for formation of stress hormones.
• Dosage: 50–100 mg, taken twice daily, usually with breakfast and dinner.
• Sources: whole grains, brewer's yeast, pumpkin and sunflower seeds, and beef blood.
Pangamic acid
Pangamic acid was first isolated in 1951 by Drs. Ernest Krebs, Sr. and Jr., from apricot kernels, along with laetrile, termed vitamin B17. Vitamin B15 is an old name for dimethylglycine (DMG, pangamic acid), which is no longer considered to be a vitamin by the strict definition of that word. Vitamin B15 (pangamic acid) is water-soluble but its essential requirement in the diet has not yet been proven.
Pangamic acid is absorbed from the small intestine and from there transported by the portal circulation to the liver. DMG is metabolized in the liver to monomethylglycine or sarcosine which, in turn, is converted to glycine. Research points to B15 aiding in lowering cholesterol blood levels, aid in protein synthesis, neutralize liquor cravings etc.
Vitamin B15 is needed for normal growth and brain activity, for formation of stress hormones and healthy adrenal gland function, for normal hair pigment and hair growth. Pangamic acid used to be claimed to have some specific benefits. In former Soviet Union, it has been reported to diminish hangover symptoms when alcohol has been abused. Vitamin B15 has also been used to treat fatigue, as well as asthma and rheumatism, and it may even have some antiallergic properties. and have reported it useful in treating a wide variety of stressful and traumatic situations such as alcoholism and other substance addictions, autism, mental illnesses, minimal forms of brain damage, senility, aging, Alzheimer's Disease, heart disease, diabetes, liver disease and other organ poisoning and acute athletic injuries.
Panagamic acid seems to assist in healing through oxygenating the blood and improving the circulation, thereby more efficiently carrying vital nutrients to the whole body. It brings a better supply of oxygen particularly to the cardiac and other muscles. Vitamin B15 is associated with B17.This cyanide-containing substance releases cyanide only at a cancer site, thus destroying cancer cells while nourishing non-cancer tissue. Vitamin B15 has antioxidant properties, which may help explain why it is so highly touted for its ability to confer protection against urban air pollutants, extend cell life, stimulate increased immune system response, lower blood cholesterol levels, protect the liver from the ravages of alcohol, cure fatigue, ward off hangovers, and assist in the regulation of hormones. Pangamic acid is also thought to offer mild stimulation to the endocrine and nervous systems, and by enhancing liver function, it may help in the detoxification process.
There is no RDA for pangamic acid. There is limited information about deficiencies of pangamic acid. There are no clear problems when it is absent in the diet, though some diminished circulatory and oxygenation functions are possible. Although some users report experiencing nausea initially. This can be avoided by taking vtamin B15 with food, preferably the largest meal of the day. A common amount of DMG is is 50–100 mg. taken twice daily, usually with breakfast and dinner. Pangamic acid or DMG, when used, is often taken with vitamin E and vitamin A. Pangamic acid is found in whole grains such as brown rice, brewer's yeast, pumpkin and sunflower seeds, and beef blood. Water and direct sunlight may reduce the potency and availability of B15 in these foods.
Pangamic acid is absorbed from the small intestine and from there transported by the portal circulation to the liver. DMG is metabolized in the liver to monomethylglycine or sarcosine which, in turn, is converted to glycine. Research points to B15 aiding in lowering cholesterol blood levels, aid in protein synthesis, neutralize liquor cravings etc.
Vitamin B15 is needed for normal growth and brain activity, for formation of stress hormones and healthy adrenal gland function, for normal hair pigment and hair growth. Pangamic acid used to be claimed to have some specific benefits. In former Soviet Union, it has been reported to diminish hangover symptoms when alcohol has been abused. Vitamin B15 has also been used to treat fatigue, as well as asthma and rheumatism, and it may even have some antiallergic properties. and have reported it useful in treating a wide variety of stressful and traumatic situations such as alcoholism and other substance addictions, autism, mental illnesses, minimal forms of brain damage, senility, aging, Alzheimer's Disease, heart disease, diabetes, liver disease and other organ poisoning and acute athletic injuries.
Panagamic acid seems to assist in healing through oxygenating the blood and improving the circulation, thereby more efficiently carrying vital nutrients to the whole body. It brings a better supply of oxygen particularly to the cardiac and other muscles. Vitamin B15 is associated with B17.This cyanide-containing substance releases cyanide only at a cancer site, thus destroying cancer cells while nourishing non-cancer tissue. Vitamin B15 has antioxidant properties, which may help explain why it is so highly touted for its ability to confer protection against urban air pollutants, extend cell life, stimulate increased immune system response, lower blood cholesterol levels, protect the liver from the ravages of alcohol, cure fatigue, ward off hangovers, and assist in the regulation of hormones. Pangamic acid is also thought to offer mild stimulation to the endocrine and nervous systems, and by enhancing liver function, it may help in the detoxification process.
There is no RDA for pangamic acid. There is limited information about deficiencies of pangamic acid. There are no clear problems when it is absent in the diet, though some diminished circulatory and oxygenation functions are possible. Although some users report experiencing nausea initially. This can be avoided by taking vtamin B15 with food, preferably the largest meal of the day. A common amount of DMG is is 50–100 mg. taken twice daily, usually with breakfast and dinner. Pangamic acid or DMG, when used, is often taken with vitamin E and vitamin A. Pangamic acid is found in whole grains such as brown rice, brewer's yeast, pumpkin and sunflower seeds, and beef blood. Water and direct sunlight may reduce the potency and availability of B15 in these foods.
Vitamin supplements overview
Vitamins are a group of organic food substances or nutrients found only in living things, plants and animals. Vitamins were discovered by Dutch physician, Christiaan Eijkmann, who won the 1929
Nobel prize in physiology and medicine. The word vitamin was derived from the term vitamine. The term "vitamine" was first used in 1912 by Dr. Casimir Funk, a Polish biochemist, in reference to substances that were vital to life and contained an amine.
Vitamins are divided into two classes based on their solubility. The the fat-soluble vitamins include vitamin D, vitamin E, vitamin A, and vitamin K. The water-soluble vitamins are folate (folic acid), vitamin B12, biotin, vitamin B6, niacin, thiamin, riboflavin, pantothenic acid, and vitamin C (ascorbic acid). Fat-soluble vitamins contain only carbon, hydrogen, and oxygen while water-soluble vitamins contain these three elements plus nitrogen and some-times sulfur. Fat-soluble vitamins can be stored in appreciable amounts in the body and the water-soluble vitamins cannot be stored in the body.
Vitamins are necessary in small amounts for normal metabolism and good health. Vitamins and minerals have no calories and are not an energy source, but assist in metabolizing nutrients in food and are invaluable in keeping your body running smoothly. Vitamins make it possible for other nutrients to be digested, absorbed and metabolized by the body. Vitamins are sometimes referred to as the "spark plugs" of our human machine. They are required to do many things and their excess or depletion can lead to acute and chronic disease.
Functions of vitamins in human body
Vitamins promote normal growth, provide proper metabolism, ensure good health and protect against certain diseases. Vitamin is required by the body in small amounts for metabolism, to protect health, and for proper growth in children. Vitamins assist in the formation of hormones, blood cells, nervous-system chemicals, and genetic material. Vitamins mainly serve as catalysts for certain reactions in the body. They combine with proteins to create metabolically active enzymes that in turn produce hundreds of important chemical reactions throughout the body. The fundamentals of cells depend greatly upon vitamins. Vitamins are responsible for keeping cells strong, binding tissues, fighting infections, etc. Without vitamins our cells would not function properly and thus our organs would suffer and eventually we would no longer be able to survive. Vitamins help regulate metabolism, help convert fat and carbohydrates into energy, and assist in forming bone and tissue.
Vitamin A plays an important role in vision, bone growth, reproduction, cell division and differentiation. Vitamin B complex improves the body's resistance to stress. Aids in digestion, promotes good muscle tone, healthy skin. Vitamin B complex reduces muscle spasms, leg cramps, hand numbness and helps regulate blood pressure. Vitamin C is responsible for helping to build and maintain our tissues and strengthening our immune system. Adequate amounts of vitamin D is necessary for preventing bone loss. Vitamin E is the most effective, fat-soluble antioxidant known to occur in the human body. The main function of vitamin E is to maintain the integrity of the body's intracellular membrane by protecting its physical stability and providing a defense line against tissue damage caused by oxidation. Alpha-lipoic acid helps to neutralize the effects of free radicals on the body. Vitamin K plays an important role in blood clotting and bone metabolism (carboxylation of osteocalcin). Bioflavonoids have antioxidant, anti-inflammatory, antiallergenic, antiviral, and anti-carcinogenic properties.
Fat soluble vitamins
Vitamin A - Vitamin A is the collective name for a group of fat-soluble vitamins. The most useable form of the vitamin is retinol. Vitamin A palmitate (retinyl palmitate) and vitamin A acetate (retinyl acetate) are the principal forms used as nutritional supplements. The precursors of vitamin A (retinol) are the carotenoids (most commonly beta-carotene). Vitamin A is one of the most versatile vitamins, with roles in such diverse functions as vision, immune defenses, maintenance of body linings and skin, bone and body growth, normal cell development, and reproduction.
Vitamin D - Vitamin D actually refers to a group of steroid molecules. Vitamin D is called the sunlight vitamin because the body produces it when the sun's ultraviolet B (UVB) rays strike the skin. Vitamin D is important for the proper absorption of calcium from food. It is vital for the control of the levels of calcium in the blood and also controls the rate at which the body excretes calcium in the urine. Low levels of vitamin D and insufficient sunlight exposure are associated with osteoporosis. Maintaining sufficient vitamin D levels may help decrease the risk of several autoimmune diseases.
Vitamin E - Vitamin E is actually an umbrella term for a group of compounds called tocopherols and tocotrienols. Alpha-tocopherol is the name of the most active form of vitamin E in humans. Vitamin E is one of the many nutrients that have protective properties. The main function of vitamin E is to maintain the integrity of the body's intracellular membrane by protecting its physical stability and providing a defense line against tissue damage caused by oxidation. Vitamin E is an antioxidant that prevents free radical damage in biological membranes.
Vitamin K - Vitamin K is a group of 2-methilo-naphthoquinone derivatives. Vitamin K is involved in the carboxylation of certain glutamate residues in proteins to form gamma-carboxyglutamate residues. Vitamin K plays an important role in blood clotting and bone metabolism (carboxylation of osteocalcin). Vitamin K supplements may improve bone mass in postmenopausal women. itamin K is used to reduce risk of bleeding in liver disease, jaundice, malabsorption, or in association with long-term use of aspirin or antibiotics.
Water soluble vitamins
Vitamin B1 (thiamine) - Vitamin b1 is absolutely essential to several bodily functions. Thiamine is a coenzyme for the decarboxylation of pyruvate and the oxidation of alpha keto-glutamic acid.
Thiamine
aids the nervous system and is essential for the functioning of important enzymes. Vitamin B1 is essential for the body to be able to use carbohydrate as an energy source as well as for metabolising amino acids. Thiamin is available in nutritional supplements in the form of thiamin hydrochloride and thiamin nitrate.
Vitamin B2 (riboflavin) - Riboflavin or vitamin B2 is an essential nutrient in human nutrition and plays a key role in the production of energy. Vitamin B2 is an intermediary the transfer of electrons in the cellular oxidation-reduction reactions which generate energy from protein, carbohydrate and fat. Vitamin B2 helps prevent and is used to treat migraine headaches, cataracts, rheumatoid arthritis, and a number of skin disorders such as acne (acne rosacea), dermatitis, and eczema.
Vitamin B3 (niacin) - Vitamin B3 is also known as niacin, nicotinic acid, nicotinamide, niacinamide and antipellagra vitamin or PP factor. Vitamin B3 is essential in the metabolism of carbohydrates (to produce energy), fats, and proteins. It also aids in the production of hydrochloric acid, needed for proper digestion. Nicotinic acid, in pharmacological doses, is used as an antihyperlipidemic agent. Niacinamide is used to treat osteoarthritis, rheumatoid arthritis, insomnia, migraine headaches, and insulin-dependent diabetes.
Vitamin B6 (pyridoxine) - Vitamin B6 (pyridoxine) serves as coenzyme and is involved in the metabolism of protein and carbohydrates, the production of insulin and red and white blood cells, and the synthesis of neurotransmitters, enzymes, and prostaglandins. Vitamin B6 is a coenzyme for several enzyme systems. Vitamin B6, used mainly in the body for the processing of amino acids, performs this task along with certain enzymes. Vitamin B6 is required for the production of serotonin and helps to maintain healthy immune system functions.
Pantothenic acid (vitamin B5) - Pantothenic acid is an antioxidant water-soluble vitamin needed to break down carbohydrates, proteins, and fats. Pantothenic acid comes in two forms: calcium pantothenate and pantethine. Vitamin B5 is essential for human growth, reproduction and many normal bodily processes. Vitamin B5 helps metabolize nutrients, manufacture antibodies and produce vitamin D. Pantothenic acid plays a role in the synthesis of hemoglobin, steroid hormones, neurotransmitters, and lipids.
Biotin (vitamin H, vitamin B7) - Biotin is of great importance for the biochemistry of the human organism. Biotin helps in the synthesis of fatty acids, in energy metabolism, and in the synthesis of amino acids and glucose. Biotin serves as an essential coenzyme for four carboxylase enzymes, each of which is important in metabolism. Biotin is an important vitamin for helping certain enzymes in the body. The primary role of biotin is in the metabolism of fats, proteins and carbohydrates.
Folic acid (folate, vitamin B9) - Folate and folic acid are forms of a water-soluble B vitamin. Folic acid is a synthetic folate form which is used for food fortification and nutritional supplements. Folic acid plays an essential role in human growth and development, in particular cell division and DNA synthesis. Folic acid is important for any stage of human life which involves growth such as pregnancy, lactation and early growth because of the role the folate plays in DNA, RNA and protein production.
Vitamin C (ascorbic acid) - Vitamin C, also known as ascorbic acid is a water-soluble vitamin that is an essential part of life. Vitamin C is perhaps the most popular vitamin among the common nutrients and biochemicals. Ascorbic acid and its sodium, potassium, and calcium salts are commonly used as antioxidant food additives. The body requires vitamin C to form and maintain bones, blood vessels, and skin. Vitamin C is responsible for helping to build and maintain our tissues and strengthening our immune system.
Sources of vitamins
Most of the vitamins can be found in plant and animal sources. They can also be chemically synthesized. Vitamin A occurs in nature in two forms: preformed vitamin A and provitamin A, or carotene. The vegetable sources of beta-carotene are fat and cholesterol free. Thiamine (vitamin B1) is found in fortified breads, cereals, pasta, whole grains, lean meats (especially pork), fish, dried beans, peas, and soybeans. Sources of riboflavin include organ meats (liver, kidney, and heart) and certain plants such as almonds, mushrooms, whole grain, soybeans, and green leafy vegetables. Niacin is found in dairy products, poultry, fish, lean meats, nuts, and eggs. Vitamin B4 (adenine) is found in brewer's yeast, whole grains, raw unadulterated honey, bee pollen, royal jelly, propolis, most fresh vegetables, most fresh fruits. Common sources of pantothenic acid are cheese, corn, eggs, liver, meats, peanuts, peas soybeans, brewer's yeast, and wheat germ. Foods rich in vitamin B6 include white meat (poultry and fish), bananas, liver, whole-grain breads and cereals, soyabeans and vegetables. Beans, leafy green vegetables, citrus fruits, beets, wheat germ, and meat are good sources of folic acid. Vitamin B12 is found naturally in food sources in protein-bound forms.
Good sources of orotic acid are root vegetables and whey. Pangamic acid is found in whole grains such as brown rice, brewer's yeast, pumpkin and sunflower seeds, and beef blood. Vitamin B17 is found in most all fruit seeds such as the apple, peach, cherry, orange, plums, nectarine and apricot. Inositol is available from both plant and animal sources. Dietary sources of carnitine include foods of animal origin. Natural sources of PABA include bran, eggs, kidney, liver, molasses, wheat germ, brewer's yeast, and yogurt. Good dietary sources of biotin include organ meats, oatmeal, egg yolk, soy, mushrooms, bananas, peanuts, and brewer's yeast. Cabbage and many dark green leafy vegetables are all good sources of vitamin C. Exposure to sunlight is an important source of vitamin D. Good food sources of vitamin D include milk, fatty fish. Vitamin E is found in the germ of a seed or grain. Alpha-lipoic acid is mainly derived from dietary sources. Rich sources of vitamin K include broccoli, Brussels sprouts, cabbage, cauliflower, kale, spinach and soybeans. Bioflavonoids are abundant in the pulp and rinds of citrus fruits and other foods containing vitamin C. Coenzyme Q10 is found in the membranes of endoplasmic reticulum, peroxisomes, lysosomes, vesicles and notably the inner membrane of the mitochondrion.
Vitamin dietary reference intakes, recommended dietary allowance
Insufficient vitamin intake will lead to a number of vitamin deficiency diseases. However, high doses of vitamins should be regarded as drugs rather than supplements, which will causes some potential health risks. To keep people informed of the correct nutrition intake, the Food and Nutrition Board of the National Academy of Sciences/National Research Council publishes the Recommended Daily Allowances (RDA) for vitamins and other nutritional supplements based on scientific researches and clinical findings. The amounts of nutrients and calories an individual is recommended to consume daily to maintain good health for the majority of populations. The Dietary Reference Intakes (DRIs) are a comprehensive set of nutrient reference values for healthy populations that can be used for assessing and planning diets. DRIs replace previously published Recommended Nutrient Intakes (RNIs). Estimated Average Requirement (EAR) is the average daily nutrient intake level estimated to meet the requirement of half the healthy individuals in a particular life stage and gender group. Recommended Dietary Allowance (RDA) is the average daily dietary nutrient intake level sufficient to meet the nutrient require- ment of nearly all (97 to 98 percent) healthy individuals in a particular life stage and gender group. Adequate Intake (AI) is the recommended average daily intake level based on observed or experimentally determined approximations or estimates of nutrient intake by a group (or groups) of apparently healthy people that are assumed to be adequate - used when an RDA cannot be determined. Tolerable Upper Intake Level (UL) is the highest average daily intake level that is likely to pose no risk of adverse health effects to almost all individuals in the general population. As intake increases above the UL, the potential risk of adverse effects may increase.
Vitamin deficiencies and human health
Vitamins are of vital importance in maitaining hunman health. Deficiencies of most of the vitamins will result in corresponding diseases. A deficiency of vitamin A can cause retarded skeletal growth, night blindness, various abnormalities of the skin and linings of the genitourinary system and gastrointestinal tract. Thiamin deficiency can lead to muscular weakness, leg cramps, slow heartbeat, irritability, defective hydrochloric acid production in the stomach and consequent digestive disorders. Riboflavin deficiency can cause inflamed tongue, inflammation and ulcers in the mouth, Dandruff, weakness, abnormal blood vessel growth on the sclerae, and low blood counts. A niacin deficiency often leads to a chronic illness called pellagra. Vitamin B5 deficiency causes depression, personality changes, and heart problems. Vitamin B6 deficiency can cause impaired immunity, skin lesions, and mental confusion.
A deficiency of vitamin B12 (cobalamin) deficiency can cause pernicious anemia. An inositol deficiency could be a contributing cause of abnormal platelet aggregation, and alcoholism. Patients with systemic carnitine deficiency have a progressive neuromuscular disorder with nausea and vomiting. A deficiency in PABA may cause fatigue, irritability, depression, nervousness, headache, constipation and other digestive disorders. A lack of vitamin C leads eventually to scurvy. In children, vitamin D deficiency is called rickets. Vitamin E deficiency affects the central nervous system and causes muscle weakness, loss of muscle mass, abnormal eye movements, impaired vision, and unsteady gait. Biotin deficiency results in fatigue, depression, nausea, muscle pains, hair loss, and anemia. Symptoms of vitamin K deficiency include easy bruisability, epistaxis, gastrointestinal bleeding, menorrhagia and hematuria. Folic acid deficiency during pregnancy increases the risk for neural tube defects.
Vitamin overdose, side effects and toxicity
Overdosage of centain vitamins may causes some side effects. Therefore, the supplementation of vitamins should be safely dosed with the guides of a reliable medical instruction. Excessive intake of vitamin A can be harmful to bones and skin, causing weakness and brittleness. Large doses of niacin can cause liver damage, peptic ulcers, and skin rashes. Vitamin B6 toxicity can damage sensory nerves. High doses of PABA can cause blood sugar to drop. There is a high health risk associated with consuming too much vitamin D.
Nobel prize in physiology and medicine. The word vitamin was derived from the term vitamine. The term "vitamine" was first used in 1912 by Dr. Casimir Funk, a Polish biochemist, in reference to substances that were vital to life and contained an amine.
Vitamins are divided into two classes based on their solubility. The the fat-soluble vitamins include vitamin D, vitamin E, vitamin A, and vitamin K. The water-soluble vitamins are folate (folic acid), vitamin B12, biotin, vitamin B6, niacin, thiamin, riboflavin, pantothenic acid, and vitamin C (ascorbic acid). Fat-soluble vitamins contain only carbon, hydrogen, and oxygen while water-soluble vitamins contain these three elements plus nitrogen and some-times sulfur. Fat-soluble vitamins can be stored in appreciable amounts in the body and the water-soluble vitamins cannot be stored in the body.
Vitamins are necessary in small amounts for normal metabolism and good health. Vitamins and minerals have no calories and are not an energy source, but assist in metabolizing nutrients in food and are invaluable in keeping your body running smoothly. Vitamins make it possible for other nutrients to be digested, absorbed and metabolized by the body. Vitamins are sometimes referred to as the "spark plugs" of our human machine. They are required to do many things and their excess or depletion can lead to acute and chronic disease.
Functions of vitamins in human body
Vitamins promote normal growth, provide proper metabolism, ensure good health and protect against certain diseases. Vitamin is required by the body in small amounts for metabolism, to protect health, and for proper growth in children. Vitamins assist in the formation of hormones, blood cells, nervous-system chemicals, and genetic material. Vitamins mainly serve as catalysts for certain reactions in the body. They combine with proteins to create metabolically active enzymes that in turn produce hundreds of important chemical reactions throughout the body. The fundamentals of cells depend greatly upon vitamins. Vitamins are responsible for keeping cells strong, binding tissues, fighting infections, etc. Without vitamins our cells would not function properly and thus our organs would suffer and eventually we would no longer be able to survive. Vitamins help regulate metabolism, help convert fat and carbohydrates into energy, and assist in forming bone and tissue.
Vitamin A plays an important role in vision, bone growth, reproduction, cell division and differentiation. Vitamin B complex improves the body's resistance to stress. Aids in digestion, promotes good muscle tone, healthy skin. Vitamin B complex reduces muscle spasms, leg cramps, hand numbness and helps regulate blood pressure. Vitamin C is responsible for helping to build and maintain our tissues and strengthening our immune system. Adequate amounts of vitamin D is necessary for preventing bone loss. Vitamin E is the most effective, fat-soluble antioxidant known to occur in the human body. The main function of vitamin E is to maintain the integrity of the body's intracellular membrane by protecting its physical stability and providing a defense line against tissue damage caused by oxidation. Alpha-lipoic acid helps to neutralize the effects of free radicals on the body. Vitamin K plays an important role in blood clotting and bone metabolism (carboxylation of osteocalcin). Bioflavonoids have antioxidant, anti-inflammatory, antiallergenic, antiviral, and anti-carcinogenic properties.
Fat soluble vitamins
Vitamin A - Vitamin A is the collective name for a group of fat-soluble vitamins. The most useable form of the vitamin is retinol. Vitamin A palmitate (retinyl palmitate) and vitamin A acetate (retinyl acetate) are the principal forms used as nutritional supplements. The precursors of vitamin A (retinol) are the carotenoids (most commonly beta-carotene). Vitamin A is one of the most versatile vitamins, with roles in such diverse functions as vision, immune defenses, maintenance of body linings and skin, bone and body growth, normal cell development, and reproduction.
Vitamin D - Vitamin D actually refers to a group of steroid molecules. Vitamin D is called the sunlight vitamin because the body produces it when the sun's ultraviolet B (UVB) rays strike the skin. Vitamin D is important for the proper absorption of calcium from food. It is vital for the control of the levels of calcium in the blood and also controls the rate at which the body excretes calcium in the urine. Low levels of vitamin D and insufficient sunlight exposure are associated with osteoporosis. Maintaining sufficient vitamin D levels may help decrease the risk of several autoimmune diseases.
Vitamin E - Vitamin E is actually an umbrella term for a group of compounds called tocopherols and tocotrienols. Alpha-tocopherol is the name of the most active form of vitamin E in humans. Vitamin E is one of the many nutrients that have protective properties. The main function of vitamin E is to maintain the integrity of the body's intracellular membrane by protecting its physical stability and providing a defense line against tissue damage caused by oxidation. Vitamin E is an antioxidant that prevents free radical damage in biological membranes.
Vitamin K - Vitamin K is a group of 2-methilo-naphthoquinone derivatives. Vitamin K is involved in the carboxylation of certain glutamate residues in proteins to form gamma-carboxyglutamate residues. Vitamin K plays an important role in blood clotting and bone metabolism (carboxylation of osteocalcin). Vitamin K supplements may improve bone mass in postmenopausal women. itamin K is used to reduce risk of bleeding in liver disease, jaundice, malabsorption, or in association with long-term use of aspirin or antibiotics.
Water soluble vitamins
Vitamin B1 (thiamine) - Vitamin b1 is absolutely essential to several bodily functions. Thiamine is a coenzyme for the decarboxylation of pyruvate and the oxidation of alpha keto-glutamic acid.
Thiamine
aids the nervous system and is essential for the functioning of important enzymes. Vitamin B1 is essential for the body to be able to use carbohydrate as an energy source as well as for metabolising amino acids. Thiamin is available in nutritional supplements in the form of thiamin hydrochloride and thiamin nitrate.
Vitamin B2 (riboflavin) - Riboflavin or vitamin B2 is an essential nutrient in human nutrition and plays a key role in the production of energy. Vitamin B2 is an intermediary the transfer of electrons in the cellular oxidation-reduction reactions which generate energy from protein, carbohydrate and fat. Vitamin B2 helps prevent and is used to treat migraine headaches, cataracts, rheumatoid arthritis, and a number of skin disorders such as acne (acne rosacea), dermatitis, and eczema.
Vitamin B3 (niacin) - Vitamin B3 is also known as niacin, nicotinic acid, nicotinamide, niacinamide and antipellagra vitamin or PP factor. Vitamin B3 is essential in the metabolism of carbohydrates (to produce energy), fats, and proteins. It also aids in the production of hydrochloric acid, needed for proper digestion. Nicotinic acid, in pharmacological doses, is used as an antihyperlipidemic agent. Niacinamide is used to treat osteoarthritis, rheumatoid arthritis, insomnia, migraine headaches, and insulin-dependent diabetes.
Vitamin B6 (pyridoxine) - Vitamin B6 (pyridoxine) serves as coenzyme and is involved in the metabolism of protein and carbohydrates, the production of insulin and red and white blood cells, and the synthesis of neurotransmitters, enzymes, and prostaglandins. Vitamin B6 is a coenzyme for several enzyme systems. Vitamin B6, used mainly in the body for the processing of amino acids, performs this task along with certain enzymes. Vitamin B6 is required for the production of serotonin and helps to maintain healthy immune system functions.
Pantothenic acid (vitamin B5) - Pantothenic acid is an antioxidant water-soluble vitamin needed to break down carbohydrates, proteins, and fats. Pantothenic acid comes in two forms: calcium pantothenate and pantethine. Vitamin B5 is essential for human growth, reproduction and many normal bodily processes. Vitamin B5 helps metabolize nutrients, manufacture antibodies and produce vitamin D. Pantothenic acid plays a role in the synthesis of hemoglobin, steroid hormones, neurotransmitters, and lipids.
Biotin (vitamin H, vitamin B7) - Biotin is of great importance for the biochemistry of the human organism. Biotin helps in the synthesis of fatty acids, in energy metabolism, and in the synthesis of amino acids and glucose. Biotin serves as an essential coenzyme for four carboxylase enzymes, each of which is important in metabolism. Biotin is an important vitamin for helping certain enzymes in the body. The primary role of biotin is in the metabolism of fats, proteins and carbohydrates.
Folic acid (folate, vitamin B9) - Folate and folic acid are forms of a water-soluble B vitamin. Folic acid is a synthetic folate form which is used for food fortification and nutritional supplements. Folic acid plays an essential role in human growth and development, in particular cell division and DNA synthesis. Folic acid is important for any stage of human life which involves growth such as pregnancy, lactation and early growth because of the role the folate plays in DNA, RNA and protein production.
Vitamin C (ascorbic acid) - Vitamin C, also known as ascorbic acid is a water-soluble vitamin that is an essential part of life. Vitamin C is perhaps the most popular vitamin among the common nutrients and biochemicals. Ascorbic acid and its sodium, potassium, and calcium salts are commonly used as antioxidant food additives. The body requires vitamin C to form and maintain bones, blood vessels, and skin. Vitamin C is responsible for helping to build and maintain our tissues and strengthening our immune system.
Sources of vitamins
Most of the vitamins can be found in plant and animal sources. They can also be chemically synthesized. Vitamin A occurs in nature in two forms: preformed vitamin A and provitamin A, or carotene. The vegetable sources of beta-carotene are fat and cholesterol free. Thiamine (vitamin B1) is found in fortified breads, cereals, pasta, whole grains, lean meats (especially pork), fish, dried beans, peas, and soybeans. Sources of riboflavin include organ meats (liver, kidney, and heart) and certain plants such as almonds, mushrooms, whole grain, soybeans, and green leafy vegetables. Niacin is found in dairy products, poultry, fish, lean meats, nuts, and eggs. Vitamin B4 (adenine) is found in brewer's yeast, whole grains, raw unadulterated honey, bee pollen, royal jelly, propolis, most fresh vegetables, most fresh fruits. Common sources of pantothenic acid are cheese, corn, eggs, liver, meats, peanuts, peas soybeans, brewer's yeast, and wheat germ. Foods rich in vitamin B6 include white meat (poultry and fish), bananas, liver, whole-grain breads and cereals, soyabeans and vegetables. Beans, leafy green vegetables, citrus fruits, beets, wheat germ, and meat are good sources of folic acid. Vitamin B12 is found naturally in food sources in protein-bound forms.
Good sources of orotic acid are root vegetables and whey. Pangamic acid is found in whole grains such as brown rice, brewer's yeast, pumpkin and sunflower seeds, and beef blood. Vitamin B17 is found in most all fruit seeds such as the apple, peach, cherry, orange, plums, nectarine and apricot. Inositol is available from both plant and animal sources. Dietary sources of carnitine include foods of animal origin. Natural sources of PABA include bran, eggs, kidney, liver, molasses, wheat germ, brewer's yeast, and yogurt. Good dietary sources of biotin include organ meats, oatmeal, egg yolk, soy, mushrooms, bananas, peanuts, and brewer's yeast. Cabbage and many dark green leafy vegetables are all good sources of vitamin C. Exposure to sunlight is an important source of vitamin D. Good food sources of vitamin D include milk, fatty fish. Vitamin E is found in the germ of a seed or grain. Alpha-lipoic acid is mainly derived from dietary sources. Rich sources of vitamin K include broccoli, Brussels sprouts, cabbage, cauliflower, kale, spinach and soybeans. Bioflavonoids are abundant in the pulp and rinds of citrus fruits and other foods containing vitamin C. Coenzyme Q10 is found in the membranes of endoplasmic reticulum, peroxisomes, lysosomes, vesicles and notably the inner membrane of the mitochondrion.
Vitamin dietary reference intakes, recommended dietary allowance
Insufficient vitamin intake will lead to a number of vitamin deficiency diseases. However, high doses of vitamins should be regarded as drugs rather than supplements, which will causes some potential health risks. To keep people informed of the correct nutrition intake, the Food and Nutrition Board of the National Academy of Sciences/National Research Council publishes the Recommended Daily Allowances (RDA) for vitamins and other nutritional supplements based on scientific researches and clinical findings. The amounts of nutrients and calories an individual is recommended to consume daily to maintain good health for the majority of populations. The Dietary Reference Intakes (DRIs) are a comprehensive set of nutrient reference values for healthy populations that can be used for assessing and planning diets. DRIs replace previously published Recommended Nutrient Intakes (RNIs). Estimated Average Requirement (EAR) is the average daily nutrient intake level estimated to meet the requirement of half the healthy individuals in a particular life stage and gender group. Recommended Dietary Allowance (RDA) is the average daily dietary nutrient intake level sufficient to meet the nutrient require- ment of nearly all (97 to 98 percent) healthy individuals in a particular life stage and gender group. Adequate Intake (AI) is the recommended average daily intake level based on observed or experimentally determined approximations or estimates of nutrient intake by a group (or groups) of apparently healthy people that are assumed to be adequate - used when an RDA cannot be determined. Tolerable Upper Intake Level (UL) is the highest average daily intake level that is likely to pose no risk of adverse health effects to almost all individuals in the general population. As intake increases above the UL, the potential risk of adverse effects may increase.
Vitamin deficiencies and human health
Vitamins are of vital importance in maitaining hunman health. Deficiencies of most of the vitamins will result in corresponding diseases. A deficiency of vitamin A can cause retarded skeletal growth, night blindness, various abnormalities of the skin and linings of the genitourinary system and gastrointestinal tract. Thiamin deficiency can lead to muscular weakness, leg cramps, slow heartbeat, irritability, defective hydrochloric acid production in the stomach and consequent digestive disorders. Riboflavin deficiency can cause inflamed tongue, inflammation and ulcers in the mouth, Dandruff, weakness, abnormal blood vessel growth on the sclerae, and low blood counts. A niacin deficiency often leads to a chronic illness called pellagra. Vitamin B5 deficiency causes depression, personality changes, and heart problems. Vitamin B6 deficiency can cause impaired immunity, skin lesions, and mental confusion.
A deficiency of vitamin B12 (cobalamin) deficiency can cause pernicious anemia. An inositol deficiency could be a contributing cause of abnormal platelet aggregation, and alcoholism. Patients with systemic carnitine deficiency have a progressive neuromuscular disorder with nausea and vomiting. A deficiency in PABA may cause fatigue, irritability, depression, nervousness, headache, constipation and other digestive disorders. A lack of vitamin C leads eventually to scurvy. In children, vitamin D deficiency is called rickets. Vitamin E deficiency affects the central nervous system and causes muscle weakness, loss of muscle mass, abnormal eye movements, impaired vision, and unsteady gait. Biotin deficiency results in fatigue, depression, nausea, muscle pains, hair loss, and anemia. Symptoms of vitamin K deficiency include easy bruisability, epistaxis, gastrointestinal bleeding, menorrhagia and hematuria. Folic acid deficiency during pregnancy increases the risk for neural tube defects.
Vitamin overdose, side effects and toxicity
Overdosage of centain vitamins may causes some side effects. Therefore, the supplementation of vitamins should be safely dosed with the guides of a reliable medical instruction. Excessive intake of vitamin A can be harmful to bones and skin, causing weakness and brittleness. Large doses of niacin can cause liver damage, peptic ulcers, and skin rashes. Vitamin B6 toxicity can damage sensory nerves. High doses of PABA can cause blood sugar to drop. There is a high health risk associated with consuming too much vitamin D.
Network Marketing Tricks And Tips
------------------------------------------------------------------
Not literally of course, but are you a driven worker?
Do you have a strong work ethic?
Growing a business to achieve some of the targets you've outlined for yourself takes quite a bit of hard work and due diligence. Do you work as hard as a mule?
Please take a moment to print this message.
There are a lot of components that must successfully come together to grow a huge business. One of the most important items that must take place is that you must work to achieve your aspirations. If success was easy we'd all be driving our favorite Ferrari and living our lives in the fast lane.
Take a moment to think about some of the greatest business owners
of our time.
Bill Gates
John Chambers
Donald Trump
Oprah Winfrey
This prominent list could go on for quite some time. What do these leaders have in common? They've all worked their tails off to obtain the successes they've accomplished. They're all extremely driven. Putting in long days and countless hours is a daily routine for them. They never stop.
There's also another item that can't be overlooked when discussing leaders and driven inspirations. They all have a "WHY".
They all have something that motivates them to no end. Something that keeps them going. Day after day. It has nothing to do with the creation of wealth.
What keeps you going? Is it your children and providing them with a better future? Are you passionate about your products and services? Maybe you have grandchildren. Regardless of what makes you 'tick', you must have a strong reason 'why'. You'll have good days and bad ones. It's your 'why' that will give you the strength to pull through those rough days.
Ultimately, the success of the wealthy (and yours too) boils down to 2 critical things:
They're persistent and don't give up. Nothing stops them. Whether it's things taking place in their personal life, financial woes, personal and financial loss, etc. It makes no difference. They continue to preserver and bouce back like a yo yo. Are you persistant? Do you easily give up and call it quits after a setback?
And Secondly...
They understand the relevance of helping others. They thoroughly comprehend "The Law Of Success". The more they give back and help others they more they will receive in return. It's crazy how it works, but it's the absolute truth. They know that their success, in large part, boils down to one simple question,
"How many other lives have they changed?"
Are you positively having an impact on other people?
Do you reach and go out of your way to assist others in their aspirations and dreams?
Ultimately, success is defined by how you responded to those 2 prior questions.
Growing a business takes a tremendous amount of "doing". NOT, thinking about "doing".
How many others do you plan on helping others today, tomorrow and for the month? People truly need and desire to have your products and services. Are you going to reach out and help them find what you already have? It makes no difference what you're marketing. Juice, vitamins, internet security, etc...people need what you have.
It's your job to find those people (or have them find you, which I'll address in an upcoming issue) and provide them with what they're looking for.
In closing, I present you with a small "to do list". Although extremely simple, this is critical to your success. Doing these items will allow you to be more focused and have a better grasp on your objectives:
1. Create your reason "why". What keeps you motivated? What drives you to not stop and to never give up?
2. Ask yourself, "How many people you're going to help?" For the day, week and month. Baby steps here. It must be realistic. Something you know without doubt that you're completely capable of accomplishing. There's nothing wrong with starting out with extremely small numbers here. The important thing is that you start. Today. Not tomorrow. We all have reasons and excuses why we can't or why we won't do something. If your "why" is strong enough you will prevail. Get it done. Make it happen. Positively influence the lives of those around you.
Traveling this journey with you...
P.S. Remember, if you need assistance or someone to help you down that
pathway to success you can always reach out to us:
email: safeliving@usana.com
WELLNESS MISPHITZ, LLC
916-899-1484
P.P.S. Discover the 8 fastest ways to fail in your business and the 5 things you can begin doing immediately to swiftly generate an annual 5 figure income.
Take a moment to check out: http://xobm.usana.com/hfpres/index.cfm?distid=3245780
Not literally of course, but are you a driven worker?
Do you have a strong work ethic?
Growing a business to achieve some of the targets you've outlined for yourself takes quite a bit of hard work and due diligence. Do you work as hard as a mule?
Please take a moment to print this message.
There are a lot of components that must successfully come together to grow a huge business. One of the most important items that must take place is that you must work to achieve your aspirations. If success was easy we'd all be driving our favorite Ferrari and living our lives in the fast lane.
Take a moment to think about some of the greatest business owners
of our time.
Bill Gates
John Chambers
Donald Trump
Oprah Winfrey
This prominent list could go on for quite some time. What do these leaders have in common? They've all worked their tails off to obtain the successes they've accomplished. They're all extremely driven. Putting in long days and countless hours is a daily routine for them. They never stop.
There's also another item that can't be overlooked when discussing leaders and driven inspirations. They all have a "WHY".
They all have something that motivates them to no end. Something that keeps them going. Day after day. It has nothing to do with the creation of wealth.
What keeps you going? Is it your children and providing them with a better future? Are you passionate about your products and services? Maybe you have grandchildren. Regardless of what makes you 'tick', you must have a strong reason 'why'. You'll have good days and bad ones. It's your 'why' that will give you the strength to pull through those rough days.
Ultimately, the success of the wealthy (and yours too) boils down to 2 critical things:
They're persistent and don't give up. Nothing stops them. Whether it's things taking place in their personal life, financial woes, personal and financial loss, etc. It makes no difference. They continue to preserver and bouce back like a yo yo. Are you persistant? Do you easily give up and call it quits after a setback?
And Secondly...
They understand the relevance of helping others. They thoroughly comprehend "The Law Of Success". The more they give back and help others they more they will receive in return. It's crazy how it works, but it's the absolute truth. They know that their success, in large part, boils down to one simple question,
"How many other lives have they changed?"
Are you positively having an impact on other people?
Do you reach and go out of your way to assist others in their aspirations and dreams?
Ultimately, success is defined by how you responded to those 2 prior questions.
Growing a business takes a tremendous amount of "doing". NOT, thinking about "doing".
How many others do you plan on helping others today, tomorrow and for the month? People truly need and desire to have your products and services. Are you going to reach out and help them find what you already have? It makes no difference what you're marketing. Juice, vitamins, internet security, etc...people need what you have.
It's your job to find those people (or have them find you, which I'll address in an upcoming issue) and provide them with what they're looking for.
In closing, I present you with a small "to do list". Although extremely simple, this is critical to your success. Doing these items will allow you to be more focused and have a better grasp on your objectives:
1. Create your reason "why". What keeps you motivated? What drives you to not stop and to never give up?
2. Ask yourself, "How many people you're going to help?" For the day, week and month. Baby steps here. It must be realistic. Something you know without doubt that you're completely capable of accomplishing. There's nothing wrong with starting out with extremely small numbers here. The important thing is that you start. Today. Not tomorrow. We all have reasons and excuses why we can't or why we won't do something. If your "why" is strong enough you will prevail. Get it done. Make it happen. Positively influence the lives of those around you.
Traveling this journey with you...
P.S. Remember, if you need assistance or someone to help you down that
pathway to success you can always reach out to us:
email: safeliving@usana.com
WELLNESS MISPHITZ, LLC
916-899-1484
P.P.S. Discover the 8 fastest ways to fail in your business and the 5 things you can begin doing immediately to swiftly generate an annual 5 figure income.
Take a moment to check out: http://xobm.usana.com/hfpres/index.cfm?distid=3245780
Sunday, October 7, 2007
Dietary Insurance: A Daily Multivitamin
If you eat a healthy diet, do you need to take vitamins? Not long ago, the answer from most experts would have been a resounding "no". Today, though, there's good evidence that taking a daily multivitamin makes sense for most adults.
What's changed? Not only have scientists determined why we need pyridoxine (vitamin B6), but they are also accumulating evidence that this vitamin and others do much more than ward off the so-called diseases of deficiency, things like scurvy and rickets. Intake of several vitamins above the minimum daily requirement may prevent heart disease, cancer, osteoporosis, and other chromic diseases.
This summary will focus on vitamins with newly recognized or suspected roles in health and disease. It will present some of the evidence about vitamins' possible new roles, point out how to get more of these in your diet, and assess the value of taking a daily multivitamin.
Vitamin A:
Vitamin A does much more than help you see in the dark. It stimulates the production and activity of white blood cells, takes part in remodeling bone, helps maintain the health of endothelial cells (those lining the body's interior surfaces), and regulates cell growth and division. This latter role had researchers exploring for years whether insufficient vitamin A caused cancer. Several studies have dashed this hypothesis,(1) as have randomized trials of supplements containing beta carotene, a precursor of vitamin A.
Although it's relatively easy to get too little vitamin A, it's also easy to get too much. Intake of up to 10,000 IU, twice the current recommended daily level, is thought to be safe. However, there is some evidence that this much preformed vitamin A might increase the risk of hip fracture (2) or some birth defects.(3)
Optimal Intake: The current recommended intake of vitamin A is 5,000 IU for men and 4,000 IU for women. Many breakfast cereals, juices, dairy products, and other foods are fortified with vitamin A. Many fruits and vegetables, and some supplements, also contain beta-carotene and other vitamin A precursors, which the body can turn into vitamin A. In contrast to preformed vitamin A, beta-carotene is not toxic even at high levels of intake. The body can form vitamin A from beta-carotene as needed, and there is no need to monitor intake levels, as there is with preformed vitamin A. Therefore, it is preferable to choose a vitamin supplement that has all or the vast majority of its vitamin A in the form of beta-carotene. Another reason to avoid too much preformed vitamin A is that it may interfere with the beneficial actions of vitamin D.
The 3 Bs: Vitamin B6, Vitamin B12, and Folic Acid
One of the advances that changed the way we look at vitamins was the discovery that too little folic acid, one of the eight B vitamins, is linked to birth defects such as spina bifida and anencephaly. Fifty years ago, no one knew what caused these birth defects, which occur when the early development of tissues that eventually become the spinal cord, the tissues that surround it, or the brain goes awry. Twenty five years ago, British researchers found that mothers of children with spina bifida had low vitamin levels.(4) Eventually, two large trials in which women were randomly assigned to take folic acid or a placebo showed that getting too little folic acid increased a woman's chances of having a baby with spina bifida or anencephaly and that getting enough folic acid could prevent these birth defects.(5,6)
Enough folic acid, at least 400 micrograms a day, isn't always easy to get from food. That's why women of childbearing age are urged to take extra folic acid. It's also why the US Food and Drug Administration now requires that folic acid be added to most enriched breads, flour, cornmeal, pastas, rice, and other grain products, along with the iron and other micronutrients that have been added for years.(7)
The other exciting discovery about folic acid and two other B vitamins is that they may help fight heart disease and some types of cancer. It's too early to tell if there's merely an association between increased intake of folic acid and other B vitamins and heart disease or cancer, or if high intakes prevent these chronic diseases.
B Vitamins and Heart Disease
In 1968, a Boston pathologist investigated the deaths of two children from massive strokes. Both had inherited conditions that caused them to have high levels of a protein breakdown product called homocysteine in their blood, and both had arteries as clogged with cholesterol as those of a 65-year-old fast food addict.(8) Putting one and one together, he hypothesized that high levels of homocysteine contribute to the artery-clogging process of atherosclerosis. Since then, some-but not all-studies have linked high levels of this breakdown product, called homocysteine, with increased risks of heart disease and stroke.(9,10)
Folic acid, vitamin B6, and vitamin B12 play key roles in recycling homocysteine into methionine, one of the 20 or so building blocks from which the body builds new proteins. Without enough folic acid, vitamin B6, and vitamin B12, this recycling process becomes inefficient and homocysteine levels increase. Several observational studies show that high levels of homocysteine are associated with increased risks of heart disease and stroke. Increasing intake of folic acid, vitamin B6, and vitamin B12 decreases homocysteine levels. And some observational studies show lower risks of cardiovascular disease among people with higher intakes of folic acid, those who use multivitamin supplements, or those with higher levels of serum folate (the form of folic acid found in the body). However, other prospective studies show little or no association between homocysteine and cardiovascular disease.
The first large trial of homocysteine to be completed ended with negative results. In the Vitamin Intervention for Stroke Prevention trial, 3680 adults who had had nondisabling strokes took a pill containing high doses of vitamins B6, B12, and folic acid or one containing low doses of these three B vitamins. After two years, second strokes, heart attacks and other coronary heart disease events, and deaths were the same in the two groups. However, in that trial, high levels of homocysteine at baseline were associated with higher risk of cardiovascular disease. Other ongoing randomized trials, such as the Women's Antioxidant Cardiovascular Study (11) and the Vitamin Intervention in Stroke Prevention Study (12) should yield more definitive answers regarding homocysteine, B vitamins, and cardiovascular risk.
Folic Acid and Cancer
In addition to recycling homocysteine, folate plays a key role in building DNA, the complex compound that forms our genetic blueprint. Observational studies show that people who get higher than average amounts of folic acid from their diets or supplements have lower risks of colon cancer(13) and breast cancer.(14) This could be especially important for those who drink alcohol, since alcohol blocks the absorption of folic acid and inactivates circulating folate. An interesting observation from the Nurses' Health Study is that high intake of folic acid blunts the increased risk of breast cancer seen among women who have more than one alcoholic drink a day.(14)
Optimal Intake: The definition of a healthy daily intake of B vitamins isn't set in stone, and is likely to change over the next few years as data from ongoing randomized trials are evaluated. Because only a fraction of U.S. adults currently get the recommended daily intake of B vitamins by diet alone, use of a multivitamin supplement will become increasingly important.
Folic Acid: The current recommended intake for folic acid is 400 micrograms per day. There are many excellent sources of folic acid, including prepared breakfast cereals, beans, and fortified grains.
Vitamin B6: A healthy diet should include 1.3 to 1.7 milligrams of vitamin B6. Higher doses have been tested as a treatment for conditions ranging from premenstrual syndrome to attention deficit disorder and carpal tunnel syndrome. To date, there is little evidence that it works.
Vitamin B12: The current recommended intake for vitamin B12 is 6 micrograms per day. Vitamin B12 deficiency can be caused by pernicious anemia, due to a lack of "intrinsic factor" (a substance secreted by gastric cells that binds to vitamin B12 and enables its absorption). A more common cause of deficiency is often diagnosed in older people who have difficulty absorbing vitamin B12 from unfortified foods; such people can typically absorb vitamin B12 from fortified foods or supplements, however, providing yet another reason to take a multivitamin. Symptoms of B12 deficiency include memory loss, disorientation, hallucinations, and tingling in the arms and legs. Some people diagnosed with dementia or Alzheimer's disease are actually suffering from the more reversible vitamin B12 deficiency.
Vitamin C: Vitamin C has been in the public eye for a long time. Even before its discovery in 1932, nutrition experts recognized that something in citrus fruits could prevent scurvy, a disease that killed as many as 2 million sailors between 1500 and 1800.(15) More recently, Nobel laureate Linus Pauling promoted daily megadoses of vitamin C (the amount in 12 to 24 oranges) as a way to prevent colds and protect the body from other chronic diseases.
There's no question that vitamin C plays a role in controlling infections. It's also a powerful antioxidant that can neutralize harmful free radicals, and it helps make collagen, a tissue needed for healthy bones, teeth, gums, and blood vessels.(16) The question is, do you need lots of vitamin C to keep you healthy?
No. Vitamin C's cold-fighting potential certainly hasn't panned out. Small trials suggest that the amount of vitamin C in a typical multivitamin taken at the start of a cold might ease symptoms, but there's no evidence that megadoses make a difference, or that they prevent colds.(17) Studies of vitamin C and heart disease, cancer, and eye diseases such as cataract and macular degeneration also show no clear patterns.
Optimal Intake: The current recommended dietary intake for vitamin C is 90 mg for men and 75 mg for women (add an extra 35 mg for smokers). There's no good evidence that megadoses of vitamin C improve health. As the evidence continues to unfold, 200 to 300 mg of vitamin C a day appears to be a good target. This is easy to hit with a good diet and a standard multivitamin. Excellent food sources of vitamin C are citrus fruits or citrus juices, berries, green and red peppers, tomatoes, broccoli, and spinach. Many breakfast cereals are also fortified with vitamin C.
Vitamin D: If you live north of the line connecting San Francisco to Philadelphia, odds are you don't get enough vitamin D. The same holds true if you don't, or can't, get outside for at least a 15-minute daily walk in the sun. African-Americans and others with dark skin tend to have much lower levels of vitamin D, due to less formation of the vitamin from the action of sunlight on skin. A study of people admitted to a Boston hospital, for example, showed that 57% were deficient in vitamin D.(18)
Vitamin D helps ensure that the body absorbs and retains calcium and phosphorus, both critical for building bone. Laboratory studies also show that vitamin D keeps cancer cells from growing and dividing.
Some preliminary studies indicate that insufficient intake of vitamin D is associated with an increased risk of fractures, and that vitamin D supplementation may prevent them.(19) It may also help prevent falls, a common problem that leads to substantial disability and death in older people.(20) Other early studies suggest an association between low vitamin D intake and increased risks of prostate, breast, colon, and other cancers.(21) (For more information on Vitamin D and chronic disease prevention, see Ask the Expert - Vitamin D.)
Optimal Intake: The current recommended intake of vitamin D is 5 micrograms up to age 50, 10 micrograms between the ages of 51 and 70, and 15 micrograms after age 70. Optimal intakes are higher, though, with 25 micrograms (1000 IU) recommended for those over age 2. Very few foods naturally contain vitamin D. Good sources include dairy products and breakfast cereals (which are fortified with vitamin D), and fatty fish such as salmon and tuna. For most people, the best way to get the recommended daily intake is by taking a multivitamin, but the level in most multivitamins (10 micrograms) is too low.
Vitamin E: For a time, vitamin E supplements looked like an easy way to prevent heart disease. Promising observational studies, including the Nurses' Health Study(22) and Health Professionals Follow-up Study,(23) suggested 20% to 40% reductions in coronary heart disease risk among individuals who took vitamin E supplements (usually containing 400 IU or more) for least two years.(24)
The results of several randomized trials have dampened enthusiasm for vitamin E's ability to prevent heart attacks or deaths from heart disease among individuals with heart disease or those at high risk for it. In the GISSI Prevention Trial, the results were mixed but mostly showed no preventive effects after more than three years of treatment with vitamin E among 11,000 heart attack survivors.(25) Results from the Heart Outcomes Prevention Evaluation (HOPE) trial also showed no benefit of four years worth of vitamin E supplementation among more than 9,500 men and women already diagnosed with heart disease or at high risk for it.(26) Based on these and other studies, the American Heart Association has concluded that "the scientific data do not justify the use of antioxidant vitamin supplements [such as vitamin E] for CVD risk reduction." (27)
A recent scientific analysis raised questions about whether high doses of vitamin E supplements might increase the risk of dying.(28) The authors gathered and re-analyzed data from 19 clinical trials of vitamin E, including the GISSI and HOPE studies; they found a higher rate of death in trials where patients consumed more than 400 IU of supplements per day. While this meta-analysis drew headlines when it was released online in November 2004, there are limitations to the conclusions that can be drawn from it. Some of the findings are based on very small studies; furthermore, many of the high-dose trials of Vitamin E included in the analysis were done on people who had chronic diseases, such as heart disease or Alzheimer's disease. So it is not clear that these findings would apply to healthy people.
It's entirely possible that in secondary prevention trials, the use of drugs such as aspirin, beta blockers, and ACE inhibitors mask a modest effect of vitamin E, and that it may have benefits among healthier people.But large randomized controlled trials of vitamin E supplementation in healthy people have yielded mixed results.
In the Women's Health Study, which followed 40,000 women for 10 years, vitamin E supplements of 600 IU every other day did not significantly reduce the risk of so-called "major cardiac events" (non fatal heart attack, non-fatal stroke, or cardiovascular death); when these major cardiac events were analyzed separately, however, vitamin E supplementation was linked to a 24 percent lower risk of cardiovascular death.(29) And among women ages 65 and older, vitamin E supplementation reduced the risk of major cardiac event by 26 percent. The SU.VI.MAX trial, meanwhile, found that seven years of low-dose vitamin E supplementation (as part of a daily antioxidant pill) reduced the risk of cancer and the risk of dying from any cause in men, but did not show these beneficial effects in women; the supplements did not offer any protection against heart disease in men or women.(30) Over the coming years, the ongoing Physicians' Health Study II may shed more light on the potential benefits and risks of vitamin E supplementation in healthy men.(31)
Optimal Intake: The recommended daily intake of vitamin E from food now stands at 15 milligrams from food. That's the equivalent of 22 IU from natural-source vitamin E or 33 IUs of the synthetic form. Researchers are still writing the book on vitamin E. Some small studies have suggested that vitamin E supplements might interfere with statins, but this hypothesis was refuted in a large trial. While the data are sparse and conflicting, evidence from some observational studies suggests that at least 400 IU of vitamin E per day, and possibly more, are needed for optimal health. Since standard multivitamins usually contain around 30 IU, a separate vitamin E supplement is needed to achieve this level. Current guidelines say that consuming more than 1000 mg of supplemental vitamin E per day is not considered safe; that's the equivalent of a supplement with 1,500 IU of natural-source vitamin E or 1,100 IU of synthetic vitamin E.
Vitamin K: Vitamin K helps make six of the 13 proteins needed for blood clotting. Its role in maintaining the clotting cascade is so important that people who take anticoagulants such as warfarin (Coumadin) must be careful to keep their vitamin K intake stable.
Lately, researchers have demonstrated that vitamin K is also involved in building bone. Low levels of circulating vitamin K have been linked with low bone density, and supplementation with vitamin K shows improvements in biochemical measures of bone health.(32) A report from the Nurses' Health Study suggests that women who get at least 110 micrograms of vitamin K a day are 30% less likely to break a hip as women who get less than that.(33) Among the nurses, eating a serving of lettuce or other green leafy vegetable a day cut the risk of hip fracture in half when compared with eating one serving a week. Data from the Framingham Heart Study also shows an association between high vitamin K intake and reduced risk of hip fracture.(34)
Optimal Intake: The recommended daily intake for vitamin K is 80 micrograms for men and 65 for women. Because this vitamin is found in so many foods, especially green leafy vegetables and commonly used cooking oils, most adults get enough of it. According to a 1996 survey, though, a substantial number of Americans, particularly children and young adults, aren't getting the vitamin K they need.(35)
Antioxidants
Our cells must constantly contend with nasty substances called free radicals. They can damage DNA, the inside or artery walls, proteins in the eye--just about any substance or tissue imaginable. Some free radicals are made inside the body, inevitable byproducts of turning food into energy. Others come from the air we breathe and the food we eat.
We aren't defenseless against free radicals. We extract free-radical fighters, called antioxidants, from food. Fruits, vegetables, and other plant-based foods deliver dozens, if not hundreds, of antioxidants. The most common are vitamin C, vitamin E, beta-carotene and related carotenoids. Food also supplies minerals such as selenium and manganese, which are needed by enzymes that destroy free radicals.
During the 1990s, the term antioxidants became a huge nutritional buzz word. Antioxidants were promoted as wonder agents that could prevent heart disease, cancer, cataracts, memory loss, and a host of other conditions.
It's true that the package of antioxidants, minerals, fiber, and other substances found in fruits, vegetables, and whole grains help prevent a variety of chronic diseases. Whether high doses vitamin C, vitamin E, or other antioxidants can accomplish the same feat is an open question.
The evidence accumulated so far isn't promising. Randomized trials of vitamin C, vitamin E, and beta-carotene haven't revealed much in the way of protection from heart disease, cancer, or aging-related eye diseases. Ongoing trials of other antioxidants, such as lutein and zeaxanthin for macular degeneration and lycopene for prostate cancer, are underway.
What's changed? Not only have scientists determined why we need pyridoxine (vitamin B6), but they are also accumulating evidence that this vitamin and others do much more than ward off the so-called diseases of deficiency, things like scurvy and rickets. Intake of several vitamins above the minimum daily requirement may prevent heart disease, cancer, osteoporosis, and other chromic diseases.
This summary will focus on vitamins with newly recognized or suspected roles in health and disease. It will present some of the evidence about vitamins' possible new roles, point out how to get more of these in your diet, and assess the value of taking a daily multivitamin.
Vitamin A:
Vitamin A does much more than help you see in the dark. It stimulates the production and activity of white blood cells, takes part in remodeling bone, helps maintain the health of endothelial cells (those lining the body's interior surfaces), and regulates cell growth and division. This latter role had researchers exploring for years whether insufficient vitamin A caused cancer. Several studies have dashed this hypothesis,(1) as have randomized trials of supplements containing beta carotene, a precursor of vitamin A.
Although it's relatively easy to get too little vitamin A, it's also easy to get too much. Intake of up to 10,000 IU, twice the current recommended daily level, is thought to be safe. However, there is some evidence that this much preformed vitamin A might increase the risk of hip fracture (2) or some birth defects.(3)
Optimal Intake: The current recommended intake of vitamin A is 5,000 IU for men and 4,000 IU for women. Many breakfast cereals, juices, dairy products, and other foods are fortified with vitamin A. Many fruits and vegetables, and some supplements, also contain beta-carotene and other vitamin A precursors, which the body can turn into vitamin A. In contrast to preformed vitamin A, beta-carotene is not toxic even at high levels of intake. The body can form vitamin A from beta-carotene as needed, and there is no need to monitor intake levels, as there is with preformed vitamin A. Therefore, it is preferable to choose a vitamin supplement that has all or the vast majority of its vitamin A in the form of beta-carotene. Another reason to avoid too much preformed vitamin A is that it may interfere with the beneficial actions of vitamin D.
The 3 Bs: Vitamin B6, Vitamin B12, and Folic Acid
One of the advances that changed the way we look at vitamins was the discovery that too little folic acid, one of the eight B vitamins, is linked to birth defects such as spina bifida and anencephaly. Fifty years ago, no one knew what caused these birth defects, which occur when the early development of tissues that eventually become the spinal cord, the tissues that surround it, or the brain goes awry. Twenty five years ago, British researchers found that mothers of children with spina bifida had low vitamin levels.(4) Eventually, two large trials in which women were randomly assigned to take folic acid or a placebo showed that getting too little folic acid increased a woman's chances of having a baby with spina bifida or anencephaly and that getting enough folic acid could prevent these birth defects.(5,6)
Enough folic acid, at least 400 micrograms a day, isn't always easy to get from food. That's why women of childbearing age are urged to take extra folic acid. It's also why the US Food and Drug Administration now requires that folic acid be added to most enriched breads, flour, cornmeal, pastas, rice, and other grain products, along with the iron and other micronutrients that have been added for years.(7)
The other exciting discovery about folic acid and two other B vitamins is that they may help fight heart disease and some types of cancer. It's too early to tell if there's merely an association between increased intake of folic acid and other B vitamins and heart disease or cancer, or if high intakes prevent these chronic diseases.
B Vitamins and Heart Disease
In 1968, a Boston pathologist investigated the deaths of two children from massive strokes. Both had inherited conditions that caused them to have high levels of a protein breakdown product called homocysteine in their blood, and both had arteries as clogged with cholesterol as those of a 65-year-old fast food addict.(8) Putting one and one together, he hypothesized that high levels of homocysteine contribute to the artery-clogging process of atherosclerosis. Since then, some-but not all-studies have linked high levels of this breakdown product, called homocysteine, with increased risks of heart disease and stroke.(9,10)
Folic acid, vitamin B6, and vitamin B12 play key roles in recycling homocysteine into methionine, one of the 20 or so building blocks from which the body builds new proteins. Without enough folic acid, vitamin B6, and vitamin B12, this recycling process becomes inefficient and homocysteine levels increase. Several observational studies show that high levels of homocysteine are associated with increased risks of heart disease and stroke. Increasing intake of folic acid, vitamin B6, and vitamin B12 decreases homocysteine levels. And some observational studies show lower risks of cardiovascular disease among people with higher intakes of folic acid, those who use multivitamin supplements, or those with higher levels of serum folate (the form of folic acid found in the body). However, other prospective studies show little or no association between homocysteine and cardiovascular disease.
The first large trial of homocysteine to be completed ended with negative results. In the Vitamin Intervention for Stroke Prevention trial, 3680 adults who had had nondisabling strokes took a pill containing high doses of vitamins B6, B12, and folic acid or one containing low doses of these three B vitamins. After two years, second strokes, heart attacks and other coronary heart disease events, and deaths were the same in the two groups. However, in that trial, high levels of homocysteine at baseline were associated with higher risk of cardiovascular disease. Other ongoing randomized trials, such as the Women's Antioxidant Cardiovascular Study (11) and the Vitamin Intervention in Stroke Prevention Study (12) should yield more definitive answers regarding homocysteine, B vitamins, and cardiovascular risk.
Folic Acid and Cancer
In addition to recycling homocysteine, folate plays a key role in building DNA, the complex compound that forms our genetic blueprint. Observational studies show that people who get higher than average amounts of folic acid from their diets or supplements have lower risks of colon cancer(13) and breast cancer.(14) This could be especially important for those who drink alcohol, since alcohol blocks the absorption of folic acid and inactivates circulating folate. An interesting observation from the Nurses' Health Study is that high intake of folic acid blunts the increased risk of breast cancer seen among women who have more than one alcoholic drink a day.(14)
Optimal Intake: The definition of a healthy daily intake of B vitamins isn't set in stone, and is likely to change over the next few years as data from ongoing randomized trials are evaluated. Because only a fraction of U.S. adults currently get the recommended daily intake of B vitamins by diet alone, use of a multivitamin supplement will become increasingly important.
Folic Acid: The current recommended intake for folic acid is 400 micrograms per day. There are many excellent sources of folic acid, including prepared breakfast cereals, beans, and fortified grains.
Vitamin B6: A healthy diet should include 1.3 to 1.7 milligrams of vitamin B6. Higher doses have been tested as a treatment for conditions ranging from premenstrual syndrome to attention deficit disorder and carpal tunnel syndrome. To date, there is little evidence that it works.
Vitamin B12: The current recommended intake for vitamin B12 is 6 micrograms per day. Vitamin B12 deficiency can be caused by pernicious anemia, due to a lack of "intrinsic factor" (a substance secreted by gastric cells that binds to vitamin B12 and enables its absorption). A more common cause of deficiency is often diagnosed in older people who have difficulty absorbing vitamin B12 from unfortified foods; such people can typically absorb vitamin B12 from fortified foods or supplements, however, providing yet another reason to take a multivitamin. Symptoms of B12 deficiency include memory loss, disorientation, hallucinations, and tingling in the arms and legs. Some people diagnosed with dementia or Alzheimer's disease are actually suffering from the more reversible vitamin B12 deficiency.
Vitamin C: Vitamin C has been in the public eye for a long time. Even before its discovery in 1932, nutrition experts recognized that something in citrus fruits could prevent scurvy, a disease that killed as many as 2 million sailors between 1500 and 1800.(15) More recently, Nobel laureate Linus Pauling promoted daily megadoses of vitamin C (the amount in 12 to 24 oranges) as a way to prevent colds and protect the body from other chronic diseases.
There's no question that vitamin C plays a role in controlling infections. It's also a powerful antioxidant that can neutralize harmful free radicals, and it helps make collagen, a tissue needed for healthy bones, teeth, gums, and blood vessels.(16) The question is, do you need lots of vitamin C to keep you healthy?
No. Vitamin C's cold-fighting potential certainly hasn't panned out. Small trials suggest that the amount of vitamin C in a typical multivitamin taken at the start of a cold might ease symptoms, but there's no evidence that megadoses make a difference, or that they prevent colds.(17) Studies of vitamin C and heart disease, cancer, and eye diseases such as cataract and macular degeneration also show no clear patterns.
Optimal Intake: The current recommended dietary intake for vitamin C is 90 mg for men and 75 mg for women (add an extra 35 mg for smokers). There's no good evidence that megadoses of vitamin C improve health. As the evidence continues to unfold, 200 to 300 mg of vitamin C a day appears to be a good target. This is easy to hit with a good diet and a standard multivitamin. Excellent food sources of vitamin C are citrus fruits or citrus juices, berries, green and red peppers, tomatoes, broccoli, and spinach. Many breakfast cereals are also fortified with vitamin C.
Vitamin D: If you live north of the line connecting San Francisco to Philadelphia, odds are you don't get enough vitamin D. The same holds true if you don't, or can't, get outside for at least a 15-minute daily walk in the sun. African-Americans and others with dark skin tend to have much lower levels of vitamin D, due to less formation of the vitamin from the action of sunlight on skin. A study of people admitted to a Boston hospital, for example, showed that 57% were deficient in vitamin D.(18)
Vitamin D helps ensure that the body absorbs and retains calcium and phosphorus, both critical for building bone. Laboratory studies also show that vitamin D keeps cancer cells from growing and dividing.
Some preliminary studies indicate that insufficient intake of vitamin D is associated with an increased risk of fractures, and that vitamin D supplementation may prevent them.(19) It may also help prevent falls, a common problem that leads to substantial disability and death in older people.(20) Other early studies suggest an association between low vitamin D intake and increased risks of prostate, breast, colon, and other cancers.(21) (For more information on Vitamin D and chronic disease prevention, see Ask the Expert - Vitamin D.)
Optimal Intake: The current recommended intake of vitamin D is 5 micrograms up to age 50, 10 micrograms between the ages of 51 and 70, and 15 micrograms after age 70. Optimal intakes are higher, though, with 25 micrograms (1000 IU) recommended for those over age 2. Very few foods naturally contain vitamin D. Good sources include dairy products and breakfast cereals (which are fortified with vitamin D), and fatty fish such as salmon and tuna. For most people, the best way to get the recommended daily intake is by taking a multivitamin, but the level in most multivitamins (10 micrograms) is too low.
Vitamin E: For a time, vitamin E supplements looked like an easy way to prevent heart disease. Promising observational studies, including the Nurses' Health Study(22) and Health Professionals Follow-up Study,(23) suggested 20% to 40% reductions in coronary heart disease risk among individuals who took vitamin E supplements (usually containing 400 IU or more) for least two years.(24)
The results of several randomized trials have dampened enthusiasm for vitamin E's ability to prevent heart attacks or deaths from heart disease among individuals with heart disease or those at high risk for it. In the GISSI Prevention Trial, the results were mixed but mostly showed no preventive effects after more than three years of treatment with vitamin E among 11,000 heart attack survivors.(25) Results from the Heart Outcomes Prevention Evaluation (HOPE) trial also showed no benefit of four years worth of vitamin E supplementation among more than 9,500 men and women already diagnosed with heart disease or at high risk for it.(26) Based on these and other studies, the American Heart Association has concluded that "the scientific data do not justify the use of antioxidant vitamin supplements [such as vitamin E] for CVD risk reduction." (27)
A recent scientific analysis raised questions about whether high doses of vitamin E supplements might increase the risk of dying.(28) The authors gathered and re-analyzed data from 19 clinical trials of vitamin E, including the GISSI and HOPE studies; they found a higher rate of death in trials where patients consumed more than 400 IU of supplements per day. While this meta-analysis drew headlines when it was released online in November 2004, there are limitations to the conclusions that can be drawn from it. Some of the findings are based on very small studies; furthermore, many of the high-dose trials of Vitamin E included in the analysis were done on people who had chronic diseases, such as heart disease or Alzheimer's disease. So it is not clear that these findings would apply to healthy people.
It's entirely possible that in secondary prevention trials, the use of drugs such as aspirin, beta blockers, and ACE inhibitors mask a modest effect of vitamin E, and that it may have benefits among healthier people.But large randomized controlled trials of vitamin E supplementation in healthy people have yielded mixed results.
In the Women's Health Study, which followed 40,000 women for 10 years, vitamin E supplements of 600 IU every other day did not significantly reduce the risk of so-called "major cardiac events" (non fatal heart attack, non-fatal stroke, or cardiovascular death); when these major cardiac events were analyzed separately, however, vitamin E supplementation was linked to a 24 percent lower risk of cardiovascular death.(29) And among women ages 65 and older, vitamin E supplementation reduced the risk of major cardiac event by 26 percent. The SU.VI.MAX trial, meanwhile, found that seven years of low-dose vitamin E supplementation (as part of a daily antioxidant pill) reduced the risk of cancer and the risk of dying from any cause in men, but did not show these beneficial effects in women; the supplements did not offer any protection against heart disease in men or women.(30) Over the coming years, the ongoing Physicians' Health Study II may shed more light on the potential benefits and risks of vitamin E supplementation in healthy men.(31)
Optimal Intake: The recommended daily intake of vitamin E from food now stands at 15 milligrams from food. That's the equivalent of 22 IU from natural-source vitamin E or 33 IUs of the synthetic form. Researchers are still writing the book on vitamin E. Some small studies have suggested that vitamin E supplements might interfere with statins, but this hypothesis was refuted in a large trial. While the data are sparse and conflicting, evidence from some observational studies suggests that at least 400 IU of vitamin E per day, and possibly more, are needed for optimal health. Since standard multivitamins usually contain around 30 IU, a separate vitamin E supplement is needed to achieve this level. Current guidelines say that consuming more than 1000 mg of supplemental vitamin E per day is not considered safe; that's the equivalent of a supplement with 1,500 IU of natural-source vitamin E or 1,100 IU of synthetic vitamin E.
Vitamin K: Vitamin K helps make six of the 13 proteins needed for blood clotting. Its role in maintaining the clotting cascade is so important that people who take anticoagulants such as warfarin (Coumadin) must be careful to keep their vitamin K intake stable.
Lately, researchers have demonstrated that vitamin K is also involved in building bone. Low levels of circulating vitamin K have been linked with low bone density, and supplementation with vitamin K shows improvements in biochemical measures of bone health.(32) A report from the Nurses' Health Study suggests that women who get at least 110 micrograms of vitamin K a day are 30% less likely to break a hip as women who get less than that.(33) Among the nurses, eating a serving of lettuce or other green leafy vegetable a day cut the risk of hip fracture in half when compared with eating one serving a week. Data from the Framingham Heart Study also shows an association between high vitamin K intake and reduced risk of hip fracture.(34)
Optimal Intake: The recommended daily intake for vitamin K is 80 micrograms for men and 65 for women. Because this vitamin is found in so many foods, especially green leafy vegetables and commonly used cooking oils, most adults get enough of it. According to a 1996 survey, though, a substantial number of Americans, particularly children and young adults, aren't getting the vitamin K they need.(35)
Antioxidants
Our cells must constantly contend with nasty substances called free radicals. They can damage DNA, the inside or artery walls, proteins in the eye--just about any substance or tissue imaginable. Some free radicals are made inside the body, inevitable byproducts of turning food into energy. Others come from the air we breathe and the food we eat.
We aren't defenseless against free radicals. We extract free-radical fighters, called antioxidants, from food. Fruits, vegetables, and other plant-based foods deliver dozens, if not hundreds, of antioxidants. The most common are vitamin C, vitamin E, beta-carotene and related carotenoids. Food also supplies minerals such as selenium and manganese, which are needed by enzymes that destroy free radicals.
During the 1990s, the term antioxidants became a huge nutritional buzz word. Antioxidants were promoted as wonder agents that could prevent heart disease, cancer, cataracts, memory loss, and a host of other conditions.
It's true that the package of antioxidants, minerals, fiber, and other substances found in fruits, vegetables, and whole grains help prevent a variety of chronic diseases. Whether high doses vitamin C, vitamin E, or other antioxidants can accomplish the same feat is an open question.
The evidence accumulated so far isn't promising. Randomized trials of vitamin C, vitamin E, and beta-carotene haven't revealed much in the way of protection from heart disease, cancer, or aging-related eye diseases. Ongoing trials of other antioxidants, such as lutein and zeaxanthin for macular degeneration and lycopene for prostate cancer, are underway.
High glycemic diets may increase the risk of age-related macular degeneration
New research shows an association between diets high in glycemic index and an increased risk of age-related macular degeneration (AMD), the number one cause of adult blindness.The number one cause of irreversible blindness in adults is age-related macular degeneration (AMD), which seems to share several carbohydrate-related risk factors with diabetes-related diseases, including retinopathy and cardiovascular disease (CVD). In a new study published in the American Journal of Clinical Nutrition, researchers tested the theory that dietary glycemic index (GI), which has been associated with the risk of diabetes and CVD, may also increase the risk and severity of AMD in elderly populations.
Over 4000 participants aged 55-80 years participated in the research and were assigned to groups according to several physical eye characteristics related to AMD. Compared with the eyes in those with the lowest GI diets, eyes in the high GI subjects had significantly higher risk of AMD progression and severity.
There was a 49% increase in the risk of advanced AMD for persons who ate a diet higher than average in GI. Researchers noted that the results indicated that 20% of all AMD cases in the study would have been eliminated if the participants consumed diets with a GI below the average.
The association between dietary GI and AMD suggests that reducing the dietary GI may provide one way to reduce the risk of AMD in adults.
American Journal of Clinical Nutrition, Vol. 86, No. 1, 180-188, July 2007
Over 4000 participants aged 55-80 years participated in the research and were assigned to groups according to several physical eye characteristics related to AMD. Compared with the eyes in those with the lowest GI diets, eyes in the high GI subjects had significantly higher risk of AMD progression and severity.
There was a 49% increase in the risk of advanced AMD for persons who ate a diet higher than average in GI. Researchers noted that the results indicated that 20% of all AMD cases in the study would have been eliminated if the participants consumed diets with a GI below the average.
The association between dietary GI and AMD suggests that reducing the dietary GI may provide one way to reduce the risk of AMD in adults.
American Journal of Clinical Nutrition, Vol. 86, No. 1, 180-188, July 2007
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