Guest guest Posted July 11, 2003 Report Share Posted July 11, 2003 Thu, 10 Jul 2003 13:30:48 -0500 HSI - Jenny Thompson In the Bag In the Bag Health Sciences Institute e-Alert July 10, 2003 ************************************************************** Dear e-Alert Reader, On the same day I came across an important new B vitamin study in the American Journal of Clinical Nutrition (AJCN), I also received an e-mail from a member named Rosalina with this question: " I recently noticed on the store shelves bottles of B50 and B100 bottles, respectfully containing 50 mg or 100 mg of the B complex vitamins. What is HSI recommendation for the intake of B vitamins? How much is too much? " Good questions, Rosalina. B vitamins provide many benefits that help keep the immune system strong, while fighting stress, heart disease, cancer, and more. But as the AJCN study reveals, one of the most important B vitamins is missing from the diets of vegetarians, putting them at greater risk of cardiovascular problems. ----------------------------- Complex package ----------------------------- I asked our resident " Nutrition Physician " - HSI Panelist Allan Spreen, M.D. - to give us his take on Rosalina's questions, and he began with the basics: " For a good multi-vitamin, I consider the minimum to be at least 25 milligrams of each of the main Bs (B-1, B-2, B-6, e.g.). I also consider more to be better as far as the water- soluble vitamins go (the Bs, vitamin C, and some others are water-soluble, while A, D, E, and K are fat soluble). " Bear in mind that the MDR (minimum daily requirement), MDV (minimum daily value), DV (daily value), or whatever, is calculated to be the dose that keeps you from overtly DYING of a nutrient deficiency. And they seem to be trying to lower those doses all the time by using new letters on labels (it makes our commercial foods appear to have more in them on a percentage basis). " I believe that the state of optimal health is unattainable at doses approximating our MDRs. There are just too many stresses out there: bad food, bad soil, bad water, air pollution, hormones, bug sprays, weed killers, car exhaust, genetic manipulation, etc., etc., ad nauseum. " But the dose is not necessarily the most important factor. Delivery system is key, too. I'd prefer 50 milligrams in a non-time-release capsule over 100 milligrams of a time- release hard pill - I just don't believe many people absorb all of the latter. " ----------------------------- Upper limits ----------------------------- In regard to Rosalina's question about how much B complex might be too much, I wondered about the way that large doses of vitamin C, for instance, will cause loose bowels, sending a warning that you've reached your personal upper limit of vitamin C dosage. I asked Dr. Spreen if any of the Bs create an easy-to-read reaction like that, indicating that you're getting too much. Dr. Spreen's reply: " There aren't any that I'm aware of specifically concerning the Bs, at least at doses any normal individual would consider. " Vitamin B-6, in doses over 1000 milligrams/day for 6 months or more (usually far more) can cause numbness and tingling of the extremities (the same as a deficiency). But that's just not going happen with a B-100 type supplement. " One exception might be a reaction to B-3 if it's real niacin. That's the best form, by far, but higher doses can cause the infamous niacin flush, where you get a 20-minute sunburn-like redness and itching sensation. " " For the record, vitamin B-2 is wonderful for oily hair, as higher doses dry it up (don't ask me why). However, I have NOT heard anyone ever complain that normal hair gets too dry, so I don't think that's a problem. " ----------------------------- B-12 crisis ----------------------------- Overdoing the dosage of vitamin B-12 is generally not a problem for vegetarians, according to a new study in this month's American Journal of Clinical Nutrition that comes with an important warning about cardiovascular health. In the e-Alert " B & E My Valentine " (9/3/02), I told you about a study that tested the effects of B vitamin supplements on more than 500 patients who had undergone coronary angioplasty. Half of the group received a supplement of folic acid, vitamin B6 and B12, while the other half received a placebo. Following up on the patients for a full year, the researchers found that the B supplement not only slowed the development of plaque build up in the arteries, but actually prevented it from occurring. Their conclusion: B vitamin and folate supplements may significantly lower homocysteine levels. This new AJCN study takes that research a more specific step forward with an examination of vitamin B-12 levels in 174 subjects - 29 vegetarians, 66 lactovegetarians (vegetarians who eat dairy products, but not eggs), and 79 meat eaters. Of the three groups, the vegetarians had the lowest B-12 levels (low enough to be considered a deficiency), and the highest levels of homocysteine (one of the primary markers indicating a risk of cardiovascular disease). The researchers concluded with a recommendation that vegetarians should be monitored by physicians to check both vitamin B-12 status, as well as homocysteine levels. And while supplements of B-12 might help might help bring down the homocysteine, Dr. Spreen adds this important note: " Remember that vitamins are not food, or a replacement for it. But it's a nice trick to mix more nutrients into the food we eat as 'health insurance.' " ************************************************************** ...and another thing I've never liked the smell of clothes that have just been picked up from the dry cleaners. And now I know why. Behind that " fresh " fragrance there's an unmistakable chemical aroma that can cause headaches, nausea, memory loss, and possibly even cancer. Perchloroethylene (often called " perc " ) is the toxic chemical solvent that does the cleaning in dry cleaning. Studies have shown that perc is a carcinogen, which may affect major organs, as well as the central nervous system. One study found that a bag of dry cleaning left inside a car for only fifteen minutes permeated the air inside the car with 350 parts per million of perc. (100 parts per million is considered the maximum safe level.) Many garments that require dry cleaning can actually be washed by hand. But for those items that can only be dry cleaned, it's best to put them in the trunk for the ride home, and then remove them from the bag and hang them up in an open area like a porch, patio, or garage to allow them to air out. If you put the clothes directly into a closet, the fumes can collect in the confined space and be absorbed by other clothes. Odd as it may sound, another alternative is " wet cleaning " - a specialty service that's offered by some dry cleaners. Using milder soaps, washing machines with controlled agitation, and dryers that can control humidity levels, many " dry clean only " garments can be wet cleaned. In addition to the option of wet cleaning, more and more countries are shunning the use of perc (Canada, Japan, Germany, Switzerland, among others). But since the U.S. tends to be late to the dance in moving AWAY from harmful substances (look at our fluoridation of public water supplies compared with the rest of the world), I guess we'll have to take matters into our own hands - or car trunks as the case may be. To Your Good Health, Jenny Thompson Health Sciences Institute ************************************************************** Sources: " Vitamin B-12 Status, Particularly Holotranscobalamin II and Methylmalonic Acid Concentrations, and Hyperhomocysteinemia in Vegetarians " American Journal of Clinical Nutrition, Vol. 78, No. 1, 131-136, July 2003, ajcn.org " Wet Cleaning - Wave of the Future " Greenpeace USA, greenpeaceusa.org " Dry Cleaning Dangers " Wellspring Media, wellmedia.com " Scary Stuff in Your Home " Prevention.com, prevention.com Copyright ©1997-2003 by www.hsibaltimore.com, L.L.C. The e-Alert may not be posted on commercial sites without written permission. ************************************************************** Before you hit reply to send us a question or request, please click here http://www.hsibaltimore.com/ealert/questions.html ************************************************************** ************************************************************** If you'd like to participate in the HSI Forum, search past e-Alerts and products or you're an HSI member and would like to search past articles, visit http://www.hsibaltimore.com ************************************************************** To learn more about HSI, call (203) 699-4416 or visit http://www.agora-inc.com/reports/HSI/WHSIC313/home.cfm. ************************************************************** @ Alternative Medicine/Health-Vitamins, Herbs, Aminos, etc. To , e-mail to: alternative_medicine_forum- Or, go to our group site at: alternative_medicine_forum SBC DSL - Now only $29.95 per month! 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