WHAT TO LOOK FOR IN A MULTIPLE VITAMIN AND MINERAL SUPPLEMENT

[Guest guest]

WHAT TO LOOK FOR IN A MULTIPLE VITAMIN AND MINERAL SUPPLEMENT

JoAnn Guest

Dec 13, 2004 22:11 PST

==============================================================

 

 

WHAT TO LOOK FOR IN A MULTIPLE VITAMIN AND MINERAL SUPPLEMENT

Introduction

www.doctormurray.com

 

In the last few years more Americans than ever have discovered the

benefits of nutritional and herbal supplements. Despite the fact that

there is tremendous scientific evidence to support the use of

nutritional supplementation, some medical experts have not

overwhelmingly endorsed nutritional supplementation. Some say diet alone

can provide all the essential nutrition necessary, while many others

tout the health benefits of vitamins and minerals. The consumer is left

in the middle trying to sort thing out. Hopefully, my answers to some

common questions on this subject will provide some clarity.

 

Can I meet all my nutritional needs through diet alone?

 

While a health-promoting diet is an essential component of good health,

so too is proper nutritional supplementation. While some experts say

that you can theoretically meet all of your nutritional needs through

diet alone, the reality is that most Americans do not. Beyond this

argument is the difference in how some experts view " optimum " nutrition.

 

 

If an expert believes optimum nutrition simply means no obvious signs of

nutrient deficiency, their answer to whether supplementation is

necessary is going to be different from an expert who thinks of optimum

nutrition as the level of nutrition that will allow a person to function

at the highest degree possible with vitality, energy, and enthusiasm for

living. What it comes down to then is an argument of philosophy.

 

Do you believe that health is simply a matter of not being sick? Or, do

you believe health is much more than this? The World Health Organization

defines health as " a state of complete physical, mental, and social well

being, not merely the absence of disease or infirmity. "

 

This definition of health provides a positive range of health well

beyond the absence of sickness. It is the goal of optimal health that

drives people to take nutritional supplements.

 

Is there evidence that nutritional deficiency is common in America?

 

Yes. Especially in the young and in the elderly. In addition, many

Americans consume a diet inadequate in nutritional value yet not to a

point where obvious nutrient deficiencies are apparent.

 

The term " subclinical " or marginal deficiency is often used to describe

this concept. A subclinical deficiency indicates a deficiency of a

particular vitamin or mineral that is not severe enough to produce a

classic deficiency sign or symptom. Complicating the matter is the fact

in many instances the only clue of a subclinical nutrient deficiency may

be fatigue, lethargy, difficulty in concentration, a lack of well-being,

or some other vague symptom. Diagnosis of subclinical deficiencies is an

extremely difficult process that involves detailed dietary or laboratory

analysis.

 

Is there evidence to support the contention that subclinical vitamin and

mineral deficiencies exist? Definitely yes. During recent years the U.S.

government has sponsored a number of comprehensive studies (HANES I and

II, Ten State Nutrition Survey, USDA nationwide food consumption

studies, etc.) to determine the nutritional status of the population.

 

These studies have revealed marginal nutrient deficiencies exist in a

substantial portion of the U.S. population (approximately 50%) and that

for some selected nutrients in certain age groups more than 80% of the

group consumed less than the RDA.1

 

These studies indicate the chances of consuming a diet meeting the

recommended dietary allowance (RDA) for all nutrients is extremely

unlikely for most Americans. In other words, while it is theoretically

possible that a healthy individual can get all the nutrition they need

from foods, the fact is that most Americans do not even come close to

meeting all their nutritional needs through diet alone. In an effort to

increase their intake of essential nutrients, many Americans look to

vitamin and mineral supplements.

 

Are the RDAs enough?

 

Recommended Dietary Allowances (RDAs) for vitamins and minerals have

been prepared by the Food and Nutrition Board of the National Research

Council since 1941.2 These guidelines were originally developed to

reduce the rates of severe nutritional deficiency diseases such as

scurvy (deficiency of vitamin C), pellagra (deficiency of niacin) and

beriberi (deficiency of vitamin B1).

 

Another critical point is that the RDAs were designed to serve as the

basis for evaluating the adequacy of diets of groups of people, not

individuals. Individuals simply vary too widely in their nutritional

requirements. As stated by the Food and Nutrition Board " Individuals

with special nutritional needs are not covered by the RDAs. "

 

A tremendous amount of scientific research indicates that the " optimal "

level for many nutrients may be much higher than their current RDA. The

RDAs focus only on the prevention of nutritional deficiencies in

population groups, they do not define " optimal " intake for an

individual.

 

Another factor the RDAs do not adequately take into consideration are

environmental and lifestyle factors which can destroy vitamins and bind

minerals. For example, even the Food and Nutrition Board acknowledges

that smokers require at least twice as much vitamin C compared to

nonsmokers. But, what about other nutrients and smoking? And, what about

the effects of alcohol consumption, food additives, heavy metals (lead,

mercury, etc.), carbon monoxide, and other chemicals associated with our

modern society that are known to interfere with nutrient function?

Dealing with hazards of modern living may be another reason why many

people take supplements. While the RDAs have done a good job at defining

nutrient intake levels to prevent nutritional deficiencies, they do not

define the optimum intake of nutrients.

 

Why are so many Americans using nutritional supplements?

 

I think most people realize that they cannot rely on dietary intake

alone to meet all of their nutritional needs. Current estimates are that

more than 70% of Americans now regularly take vitamin or mineral

supplements. It seems that taking vitamin and mineral supplements has

become a way of life for most Americans.

 

What kind of a person takes vitamins?

 

Although somewhat outdated, the HANES data demonstrated some interesting

facts about supplement users.3 Perhaps the most interesting finding was

that persons with the highest dietary nutrient intakes are the most

likely to take a multiple vitamin-mineral supplement. Let me clarify

what I am saying here. What the data shows is that people who get a

higher level of nutrients from their diet are also the ones most likely

to take nutritional supplements. This situation is extremely significant

as it says a great deal about how these individuals view " optimum "

nutrition. They are not using nutritional supplements to replace a

nutrient-poor diet. Instead, they are using supplements truly as they

are intended, i.e., to supplement a good healthy diet.

 

Other interesting findings included: college educated individuals are

much more likely to take a multiple supplement than those with less

education; more women take supplements than men; supplement use is

highest in the West and lowest in the South; individuals of normal

weight or less or more likely to take supplement than heavier

individuals; and individuals who exercise regularly are more likely to a

take a supplement than those who do not exercise regularly.

 

What do I really need to take?

 

At the very least I believe that virtually everyone needs to take a high

quality multiple vitamin and mineral supplement. Taking a high quality

multiple vitamin and mineral supplement providing all of the known

vitamins and minerals serves a foundation upon which to build. Dr. Roger

Williams, one of the premier biochemists of our time, states that

healthy people should use multiple vitamin and mineral supplements as an

" insurance formula " against possible deficiency. This does not mean that

a deficiency will occur in the absence of the vitamin and mineral

supplement, any more than not having fire insurance means that your

house is not going to burn down. But given the enormous potential for

individual differences from person to person, and the varied mechanisms

of vitamin and mineral actions, supplementation with a multiple formula

seems to make sense.

 

What do you mean by a " high quality multiple vitamin and mineral

supplement " ?

 

One that provides high levels of all vitamins and minerals. The

following recommendations provide an optimum intake range in selecting a

high quality multiple.

 

Vitamin Range for Adults

Vitamin A (retinol) 5,000 IU

Women of child bearing age should not take more than 2,500 IU of retinol

daily due to the possible risk of birth defects if becoming pregnant is

a possibility.

Vitamin A (from beta-carotene) 5,000-25,000 IU

Vitamin D 100-400 IU

Elderly people in nursing homes living in northern latitudes should

supplement at the high range.

Vitamin E (d-alpha tocopherol) 100-800 IU

It may be more cost effective to take vitamin E separately.

Vitamin K (phytonadione) 60-300 mcg

Vitamin C (ascorbic acid) 100-1,000 mg

It may be easier to take vitamin C separately.

Vitamin B1 (thiamin) 10-100 mg

Vitamin B2 (riboflavin) 10-50 mg

Niacin 10-100 mg

Niacinamide 10-30 mg

Vitamin B6 (pyridoxine) 25-100 mg

Biotin 100-300 mcg

Pantothenic acid 25-100 mg

Folic acid 400 mcg

Vitamin B12 400 mcg

Choline 10-100 mg

Inositol 10-100 mg

 

 

Minerals Range for Adults

Boron 1-6 mg

 

Calcium 250-1,250 mg

Taking a separate calcium supplement may be necessary when trying to

achieve higher dosage levels in women at risk or suffering from

osteoporosis.

Chromium 200-400 mcg

For diabetes and weight loss, dosages of 600 mcg can be used.

Copper 1-2 mg

Iodine 50-150 mcg

Iron 15-30 mg

Men and postmenopausal women rarely need supplemental iron.

Magnesium 250-500 mg

When magnesium therapy is indicated, take a separate magnesium

supplement.

Manganese 10-15 mg

Molybdenum 10-25 mcg

Potassium 200-500 mg

Selenium 100-200 mcg

Silica 1-25 mg

Vanadium 50-100 mcg

Zinc 15-45 mg

 

 

 

 

 

To find a multiple vitamin and mineral formula that meet these criteria,

read labels carefully. Be aware that you will not be able to find a

formula that can provide all of these nutrients at these levels in one

single pill – it would simply be too large. Usually it will require at

least three to six tablets to meet these levels. While many " one-a-day "

supplements provide good levels of vitamins, they tend to be

insufficient in the levels of minerals.

 

Are minerals important?

 

Absolutely. The key functions of vitamins and minerals in the human body

revolve around their serving the role as essential components in enzymes

and coenzymes. Enzymes are molecules involved in speeding up chemical

reactions necessary for human bodily function. Coenzymes are molecules

that help the enzymes in their chemical reactions.

 

Enzymes and coenzymes work to either join molecules together or split

them apart by making or breaking the chemical bonds that join molecules

together. One of the key concepts in nutritional medicine is to supply

the necessary support or nutrients to allow the enzymes of a particular

tissue to work at its optimum levels.

 

Most enzymes are composed of a protein along with an essential mineral

and possibly a vitamin. If an enzyme is lacking the essential mineral or

vitamin, it cannot function properly. By providing the necessary mineral

through diet or a nutritional formula, the enzyme is then able to

perform its vital function.

 

For example, zinc is necessary for the enzyme that activates vitamin A

in the visual process. Without zinc in the enzyme, the vitamin A cannot

be converted to the active form. This deficiency can result in what is

known as night-blindness.

 

By supplying the enzyme with zinc, we are performing " enzymatic

therapy " and allowing the enzyme to perform its vital function.

 

In addition to their role in enzymes, minerals are also needed for

proper composition of bone, blood, and the maintenance of normal cell

function. The minerals are classified into two categories:

 

major and minor. What determines if a mineral is a major or minor one

depends upon the level not the necessity. If a mineral is required at a

level greater than 100 mg per day it is considered a major mineral.

 

The major minerals include calcium, phosphorus, potassium, sodium,

chloride, magnesium, and sulfur. The minor, or trace minerals, include

boron, chromium, copper, iodine, iron, manganese, molybdenum, selenium,

silicon, vanadium, and zinc.

 

What kind of benefits can I expect to gain from taking a high quality

multiple vitamin and mineral formula?

 

You may experience higher energy levels, improved brain function, fewer

colds or infections, and other health benefits, or you may feel nothing.

But, just because you may not feel anything after taking a multiple

vitamin and mineral formulas it doesn’t mean that the higher nutrient

levels you are ingesting are not being used by your body.

 

For example, there is evidence that people taking nutritional

supplements may have a lowered risk for heart disease and cancer.4,5 It

is unlikely that a person would feel any benefit of supplementation in

these instances. Nonetheless, they are definitely realizing the benefits

in the long-term.

 

The entire human body functions more optimally when it has a steady

supply of high quality nutrition. Two body systems that are particularly

sensitive to the ill effects of nutrient deficiency are the brain and

immune system. To highlight the potential benefit of taking a

multivitamin-mineral supplement in an attempt to improve brain and

immune function, results from two important clinical studies will be

described.

 

In the first study it was demonstrated that supplementing the diet with

a multiple vitamin-mineral formula can increase non-verbal intelligence

in children.6 In other words, taking a multiple vitamin and mineral

formula made kids smarter. This study demonstrated the essential role of

many vitamins and minerals in brain function.

 

Nutrients especially important to proper brain and nervous system

function include thiamin, niacin, vitamin B6, vitamin B12, copper,

iodine, iron, magnesium, manganese, potassium, and zinc.

 

A deficiency of any of these essential nutrients will result in impaired

brain and nervous system function.

 

The study was performed on 90 children between the ages of twelve and

thirteen. The children were divided into three groups. One group took no

tablet, one group took a typical multiple vitamin-mineral tablet, and

the last group took a tablet that looked and tasted just like the

multiple yet contained no vitamins or minerals.

 

The results of this well controlled study demonstrated that the group

taking the supplement, but not the placebo group or the remaining 30 who

took no tablet, had a significant increase in non-verbal intelligence.

It is well-accepted fact that a deficiency of a number of vitamin and

minerals will result in impaired mental performance. Apparently many of

the children were suffering from " subclinical " vitamin and mineral

deficiencies to an extent that hampered nerve cell function and impaired

mental performance.

 

In other words, low levels of nutrients in the diet will not allow the

brain to function properly. By providing the brain the proper nutrients,

through either diet or supplementation, it requires to function at its

optimal level, these nutritional deficiencies can be reversed and/or

prevented.

 

Now let's take a look at the effect of a multiple vitamin and mineral

supplement improving immune function in the elderly. First of all, aging

is associated with decreased immune system function.

 

Recent evidence supports the hypothesis that many of the age-related

defects in immune function are due to nutrient deficiency.

 

The elderly are at the highest risk of nutritional deficiency and it is

well-accepted fact that nutrient deficiency is still the major cause of

'impaired'immune function throughout the world.

 

The effect of a multiple vitamin and mineral supplement on immune

function in the elderly was examined in a double-blind study that lasted

for 12 months.

 

The results indicated that the elderly subjects receiving the

nutritional supplement demonstrated improvements in many immune system

functions and had significantly fewer infections compared to the placebo

group.

 

This study highlights the essential role nutrition plays in maintaining

a healthy immune system. Nutrients especially important to proper immune

function include vitamin B6, vitamin C, and zinc.

 

These nutrients are required for the manufacture of antibodies, thymus

gland hormones, and other important immune system components. A

deficiency of these or virtually any other nutrient will result in

impaired immune system function.

 

As the immune system is responsible for protecting against infection as

well as cancer, the first step in enhancing immune function is proper

nutrition. The closer an individual's essential nutrient intake is to

being optimal, the better chance he or she has that the immune system

will function in an optimal manner - another good reason to take a high

quality multiple vitamin and mineral formula.

 

Do men and women have different nutritional needs?

 

Yes. For example, women require higher vitamin B6 levels than men while

men tend to require higher magnesium levels. Also, men rarely need to

supplement their diet with iron. There are many subtle differences in

nutritional requirements not only in men and women, but also based upon

a person’s age.

 

In my clinical practice, I utilize formulas that I developed (the

Doctor’s Choice line of multiple vitamin and mineral supplements from

Enzymatic Therapy) that meet the different nutritional needs of

different ages and gender. These formulas contain not only gender and

age specific levels for vitamins and minerals, but also appropriate

digestive factors and herbal extracts based on gender and/or age.

 

How can I learn more about nutritional supplements?

 

There is some excellent books on the subject. In addition to my book,

Encyclopedia of Nutritional Supplements (Prima 1996), here are several

other books that I think are quite good (listed in alphabetical order by

author):

 

The Doctor's Vitamin and Mineral Encyclopedia. Sheldon Saul Hendler,

M.D., Ph.D. (Fireside 1991)

The Vitamin Revolution. Michael Janson, M.D. (Arcadia Press, 1996)

The Real Vitamin & Mineral Book. Shari Lieberman and Nancy Bruning

(Avery 1996)

The Essential Guide to Vitamins and Minerals. Elizabeth Somer, M.A.,

R.D. (Harper Collins, 1992)

Healing Through Nutrition. Melvyn Werbach, M.D. (Harper Collins, 1993)

Dr. Whitaker's Guide to Natural Healing. Julian Whitaker, M.D. (Prima,

1994)

 

References:

 

National Research Council: Diet and Health. Implications for Reducing

Chronic Disease Risk. National Academy Press, Washington, D.C., 1989

National Research Council: Recommended Dietary Allowances, 10 edition.

National Academy Press, Washington, D.C., 1989.

Block G, Cox C, Madans J, et al: Vitamin supplement use, by demographic

characteristics. American Journal of Epidmiology 127:297-309, 1988

Meyer F, Bairati I and Dagenais GR: Lower ischemic heart disease

incidence and mortality among vitamin supplement users. Can J Cardiol

12:930-4, 1996

Blot WJ, et al.: The Linxian trials: Mortality rates by vitamin-mineral

intervention group. Am J Clin Nutr 62(Suppl.6):1424S-6S, 1995

Benton D and Roberts G: Effect of vitamin and mineral supplementation on

intelligence of a sample of schoolchildren. Lancet 1:140-3, 1988

Chandra RK: Effect of vitamin and trace-element supplementation on

immune responses and infection in elderly subjects. Lancet 340:1124-7,

1992

 

JoAnn Guest

mrsjo-

DietaryTi-

http://www.geocities.com/mrsjoguest/Genes.html

 

 

 

 

 

AIM Barleygreen

" Wisdom of the Past, Food of the Future "

 

http://www.geocities.com/mrsjoguest/Diets.html

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Send a seasonal email greeting and help others. Do good.