Vitamin A
Vitamin A (retinol palmitate) is important to immune system function and for healthy skin, eyes and mucous membranes. It has also been shown to protect the body from the effects of pollution, and to slow the aging process. It is an important antioxidant that may help to prevent cancer formation. People deficient in vitamin A may be prone to vision problems, such as night blindness and infections, especially by viruses. Deficiencies can be caused by either inadequate dietary intake, the inability of the body to convert beta-carotene from plant foods to vitamin A or absorption problems with this nutrient.
There has been a lot of confusion surrounding the use of vitamin A supplements. While too much vitamin A can be toxic, it is an essential nutrient that needs to be a part of your daily regimen. What's the right dose? Toxic levels harm the liver and may promote birth defects.
Currently, the expert scientific consensus is that retinol vitamin A at doses under 10,000 IU daily is not harmful. Government guidelines state that retinol vitamin A is safe in supplement doses up to 10,000 IU daily. One should restrict intake to 10,000 IU daily, the upper safety limit set by the Institute of Medicine. Vitamin A is an essential nutrient that acts as a strong antioxidant and protects the body from carcinogens.
While it has been reported that high vitamin A intake may promote osteoporosis, there has been opposing evidence that shows there is little or no connection. A very large study conducted in Iceland at University Hospital in Reykjavik published in 2001 found absolutely no connection between vitamin A and osteoporosis in women over 70. Another study by the Centers for Disease Control and Prevention, published in December 2001, compared blood samples of retinol vitamin A with bone mineral density (a measure of bone strength) and found no association in nearly 5,800 American men and women.
It is well known that beta-carotene is a precursor to vitamin A, and that the body can convert beta-carotene into vitamin A. Many multi-vitamins on the market offer only or mostly beta-carotene in place of vitamin A. Research is showing that you may be missing a valuable nutrient from your multi-vitamin if it does not supply vitamin A.
USDA researchers were amazed recently to discover how little percentage of beta-carotene supplements most people can utilize. Researchers fed one group of volunteers supplements of beta carotene and another group was given vitamin A as retinol palmitate. They then tracked how well each was absorbed or converted.
Not surprisingly, most people absorbed plain vitamin A extremely well. However, about half of the volunteers absorbed very little beta-carotene, ranging from zero to only 50 %. Moreover, even if they absorbed beta carotene, they converted little beta-carotene to vitamin A. For example, one volunteer absorbed only 15 % of the beta-carotene and converted only 8 percent to vitamin A.
This means you can’t depend on your inborn ability to convert beta-carotene into sufficient vitamin A. To guarantee you get adequate vitamin A, you need to take straight vitamin A in supplements or eat foods high in plain animal-type vitamin A (mainly meat and dairy products).
Bottom Line: Some multi-vitamin supplements depend entirely on beta-carotene to supply vitamin A activity. But the new research shows that to be risky. A person who does not convert beta carotene efficiently could be left with a vitamin A deficiency. Therefore, we have chosen to continue including vitamin A in our Multi-Nutrient Formula along with beta carotene, as insurance for the likelihood of low beta-carotene conversion.
Beta-Carotene
Beta-carotene is a member of the carotenoid family, which also includes lutein, lycopene and zeaxanthin. Carotenoids are a class of highly pigmented fat-soluble antioxidants found in plants. While all have antioxidant power, beta-carotene is a precursor to vitamin A. Beta-carotene is converted to vitamin A in the liver. The conversion of beta-carotene to vitamin A is dependent on several biological factors, so each individual will have varying rates. According to Betty Burri, a biochemist of the USDA and the University of California at Davis, people convert from 0% to at best 11% of beta-carotene into vitamin A.
Since not everyone converts sufficient amounts of beta-carotene into vitamin A, why should we take it in a multi-vitamin formula? Beta-carotene has a number of immune-enhancing properties. Originally, it was thought that these effects were due to beta-carotene being converted into vitamin A in the body. The benefits of taking beta-carotene far outreach just its conversion to vitamin A. In one study, healthy subjects given beta-carotene daily showed a 30% increase in infection-fighting white blood cells after only seven days.
Population-based studies have clearly demonstrated the effectiveness of a diet high in beta-carotene in protecting against a variety of cancers. Research has indicated that in order for beta-carotene to be effective against cancer, it must be taken with other antioxidant nutrients such as vitamins E and C and selenium. It is thought that beta-carotene is more effective against cancer than vitamin A, due to its antioxidant and immune-stimulating properties.
Bottom Line: The immune enhancing, anti-cancer qualities of beta-carotene at the doses provided in the Multi Nutrient Formulas make it a powerful nutrient to include in your daily regimen. It is especially important to take beta-carotene within a multi-vitamin formula, as these properties seem to be enhanced by other nutrients.
Vitamin C
Vitamin C is vital for wound repair, healthy gums and immune function. As an antioxidant, vitamin C has been shown to be useful in the prevention of cancer, heart disease, Parkinson’s and other diseases associated with oxidative damage.
Good evidence shows that high doses of vitamin C help reduce colds, as well as chronic diseases, such as heart disease and cancer,--and now, even weight gain!
New research shows that vitamin C may even help fight weight gain! A brand new study from the University of Arizona says vitamin C fights fat. Women of normal weight had 25-30% higher blood levels of vitamin C than overweight and obese women. Researchers concluded low levels of vitamin C increases your risk of being overweight.
Here are other good reasons to take 500-1000 mg vitamin C a day:
Reduces Colds: Recent Japanese research found that downing 500 mg of vitamin C a day cut odds of getting 3 or more colds over 5 years by 66%. And taking 1,000 mg daily can cut colds short by a day, say experts at the Linus Pauling Institute.
Prevents Heart Disease: A study of more than 290,000 adults found that those who took more than 700 mg of vitamin C daily were 25% less apt to develop heart disease than non-vitamin C takers.
Prevents Strokes: Among a study done in Japan, those with highest blood levels of vitamin C were 29% less apt to have a stroke than those with the lowest levels of vitamin C.
Improves Arteries: Ability of arteries to relax and dilate to allow proper blood flow is essential to heart functioning. Taking 500 mg vitamin C daily has been shown to improved blood vessel dilation in those with atherosclerosis, angina, congestive heart failure.
Drops Blood Pressure: Taking 500 mg of vitamin C reduced systolic blood pressure 9% after a month in a group of people with high blood pressure.
Reduces Cancer: Taking vitamin C supplements may lower risk of lung and breast cancer. Further, high doses of intravenous vitamin C may help treat cancer, says Dr. Mark Levine at the National Institutes of Health. Injections of 15,000 mg to 65,000 mg vitamin C twice a week for two to ten months resulted in complete remissions of various cancers. Note: High oral doses of vitamin C are not sufficient to treat cancer, but may play a role in preventing it.
Bottom Line: The overall health benefits of vitamin C are strong and documented. It is important to make sure that it is a part of your daily regimen. Be sure your multi-vitamin contains 1000 mg of vitamin C.
Vitamin D
Vitamin D is a fat-soluble vitamin that can be acquired from certain foods, primarily fish and dairy products, as well as in some fortified foods. It is also formed in the skin as a result of direct exposure to sunlight. Vitamin D is required for the absorption and utilization of calcium and phosphorus. It is a vital nutrient for bone health because the body can only absorb calcium when vitamin D is present. A severe deficiency can result in rickets in children, and osteomalacia, a similar disorder, in adults. New research is showing just how important vitamin D is in preventing many diseases and disorders.
Millions of Americans are deficient in vitamin D, but don't know it, says Michael F. Holick, MD, director of the Vitamin D, Skin and Bone Research Laboratory at Boston University Medical Center. This deficiency leads to many debilitating chronic diseases, he says.
Some surprising connections:
Arthritis, fibromyalgia, muscle weakness and aching bones are often signs of vitamin D deficiency, says Dr. Holick. Harvard researchers found that women who took at least 400 IU of vitamin D supplements daily cut their risk of rheumatoid arthritis by one third.
Cancer: Consuming more than 645 IU vitamin D daily cuts risk of colon polyps. Vitamin D also slows growth of breast, colon, lung, prostate and pancreatic cancer cells in test tubes, studies show.
Heart Disease: Raising vitamin D blood levels lowered blood pressure as much as medication does, Holick found. In Dutch women, taking vitamin D supplements prevented loss of elasticity in arteries.
Osteoporosis: Vitamin D beat calcium in preventing bone fractures in a Harvard study. Consuming 500 IU of vitamin D daily (compared with 140 IU) cut women's risk of a broken hip by 37%. Calcium alone showed no protection. Low vitamin D reduces absorption of calcium, and drains it from bones, making them fragile.
Multiple Sclerosis: Women who took 400 IU or more vitamin D in supplements and ate vitamin D-rich food were 50% less apt to develop multiple sclerosis, compared with women getting little vitamin D in Harvard studies.
Bottom Line: Vitamin D deficiencies are becoming more prevalent in the U.S., and can lead to many debilitating disorders. Be sure your multi-vitamin contains this important nutrient to help protect your body.
Vitamin E
Vitamin E is a fat-soluble essential nutrient that is most noted for its powerful antioxidant activity. It plays an important role in the prevention of cancer and cardiovascular disease. As well, it is vital in promoting normal blood clotting, aids in preventing cataracts, improves circulation and is necessary for tissue repair. It also promotes healthy hair and skin, slows aging and helps to prevent age spots. A deficiency of vitamin E may eventually result in damage to nerves and red blood cells. Infertility in both women and men has been linked with a deficiency in this vitamin.
Despite some recent reports questioning the safety and effectiveness of vitamin E, experts declare vitamin E safe and beneficial. Dr. Maret Trabor, a noted worldwide expert on vitamin E safety at Oregon State University, says there is no evidence whatsoever in animals or humans that taking up to 800 IU vitamin E daily has caused any harm of any type.
The confusion comes from an erroneous statistical meta-analysis that included only studies on elderly sick people, not healthy people, and excluded studies showing vitamin to be effective and safe, says Dr. Trabor.
Indeed, impeccable new research thoroughly contradicts claims that vitamin E is unsafe and ineffective.
Deaths Down: The largest, longest clinical study ever done on vitamin E found it utterly safe with dramatic lifesaving benefits. In the National Institutes of Health study, 40,000 healthy women, took 600 IU of vitamin E or a placebo every other day for ten years. During that entire time, no evidence of harm from vitamin E emerged. Instead, the vitamin E cut the women's odds of heart-related deaths, including cardiac arrest, by an unexpected 24%, reported Harvard investigator Julie Buring in March of 2005.
Long-term use of vitamin E also cut risk of ALS (Lou Gehrig's) deaths by 62% and of prostate cancer by 50%. Vitamin E also helped fight Alzheimer's, cataracts, macular degeneration, infections (including colds and flu,) and low immunity in other current research.
Experts say vitamin E is not a magic bullet alone and they advise taking it together with several antioxidants, such as vitamin C, alpha lipoic acid and CoQ10, because they all work as a network to keep you healthy. However, worries that vitamin E is harmful at doses of 400-800 IU are groundless. The Institute of Medicine/National Academy of Sciences sets the upper safe limit for vitamin E at 1,500 IU daily.
Bottom Line: Vitamin E is a vital anti-aging nutrient that is a powerful protector against cancer and heart disease. Be sure to include it as a part of your every day regimen.
Thiamine (Vitamin B1)
Thiamine is one of the B-complex vitamins with a critical enzymatic role in energy production within the mitochondria (energy factories) of all cells. Both nerve and muscle cells have high concentrations of thiamine. Shortages of this vitamin affect nervous, cardiovascular and muscular systems.
Severe deficiencies may result in brain cell damage, dementia and poor motor coordination. In fact, studies show deficiencies of a form of thiamine in the brains of Alzheimer's patients. However, there is no good evidence that high doses of thiamine can reverse the symptoms of Alzheimer's or delay its progression.
Thiamine is considered very safe with no known toxic effects in humans at doses up to 200 mg a day.
Bottom Line: it's smart to get sufficient thiamine to help protect your brain against development of Alzheimer's.
Riboflavin (Vitamin B2)
Riboflavin functions in two very important enzymes involved in the production of energy. It is also involved in red blood cell production and helps the body to produce an important natural antioxidant, glutathione. A riboflavin deficiency may result in cracks around the mouth, burning tongue and skin changes. Deficiencies can occur in people with long-standing infections such as HIV, liver disease, alcoholism and cancer. Having low dietary levels of riboflavin have been linked to certain cancers, as well as carpal tunnel syndrome, Chron’s disease, multiple sclerosis, atherosclerotic heart disease and rheumatoid arthritis. As well, riboflavin is thought to play a role in cataract prevention. High dietary intake of riboflavin is associated with a reduced risk of cataracts. Carpal tunnel syndrome has been shown to be alleviated with a regimen of riboflavin and vitamin B6. According to the University of Maryland Medical Center, taking riboflavin regularly may help to reduce the incidence and shorten the duration of migraine headaches.
Bottom Line: Riboflavin is key in the formation of red blood cells. It works together with other nutrients to help prevent lots of disorders. It is essential to your diet, and is a wise inclusion to a multi-vitamin formula.
Niacin (Vitamin B3)
Niacin is an essential nutrient that is needed for proper circulation and healthy skin. It plays an important role in the functioning of the nervous system, in the metabolism of fats, carbohydrates and proteins. It also aids in the production of hydrochloric acid, which is needed in the digestive system.
A severe deficiency of niacin is known to cause pellagra, a condition characterized by dementia. Other symptoms that may be related to a deficiency include headaches, indigestion, depression, low blood sugar, fatigue, weakness and inflammation.
Niacin joins other B vitamins (B12, B6 and folic acid) as a protector of the brain against Alzheimer's disease and age-related mental decline in general, according to a major new study by Chicago's Rush Institute for Healthy Aging. Older men and women who consumed the most niacin in foods (about 22 mg daily) were 80% less apt to develop Alzheimer's and 44% less likely to suffer cognitive decline than those who took the least: about 14 mg niacin daily.
Multiple studies have made niacin a well-accepted treatment for high cholesterol. It has shown to have significant benefits on levels of high-density cholesterol (HDL or "good cholesterol"), showing better results than some prescription drugs.
Bottom Line: Niacin plays an important role throughout the body. Its ability to support healthy circulation and cholesterol levels make it an important nutrient that needs to be included in your daily multi-vitamin.
Vitamin B6
Vitamin B6 is an essential nutrient needed to process proteins, carbohydrates and fats. It is involved in a wide variety of chemical reactions in the body, including the production of important neurotransmitters, red blood cells and prostaglandins. It is also critical in maintaining hormonal balance and immune function. Vitamin B6 is typically low in depressed people, and these people usually respond well to B6 supplementation. Deficiencies in this nutrient could lead to anemia, acne, arthritis, depression, hair loss, impaired wound healing, flaky skin and many more disorders.
Vitamin B6 helps protect the heart and blood vessels by working with folic acid and vitamin B12 to reduce blood levels of toxic homocysteine. It has also found to be effective in helping to prevent lung cancer, oxalate-type kidney stones and premenstrual syndrome.
Intake of vitamin B6 has been linked to weight management. Men and women, average age 55, who said they took B6 for a period of ten years gained less weight than non-users. For example, obese women who did not take B6 gained two and a half times more weight in a decade than women who took more than 35 mg of vitamin B6 daily. Specifically, the high B6 users gained only six pounds over ten years, women taking less than 35 mg daily gained 7.5 pounds and those who took no vitamin B6 gained a hefty 16 pounds!
Bottom Line: Vitamin B6 is involved in more bodily processes than almost any other single nutrient. Deficiencies have been linked to so many disorders. It works with other nutrients in the system to keep your body healthy. Vitamin B6 is a fundamental ingredient that should be included in any multi-vitamin formula.
Folate (Folic Acid)
Folic acid, a B vitamin, is critically important in suppressing the blood protein homocysteine which has been linked to heart disease, strokes and dementia. The vitamin also may reduce the risk of birth defects and certain cancers.
What’s the right dose? 800 mcg, even though typical multis contain half that--400 mcg. 800 mcg is the optimal dose needed to control homocysteine, say British researchers at the Archives of Internal Medicine. They tested daily doses of 200, 400, 800 or 1,000 mcg of folic acid--or a placebo--on heart patients for three months.
All doses worked, but 800 mcg caused the most dramatic drop--23%, expected to reduce heart disease by 15%. Upping the dose to 1,000 mcg daily was no more effective.
Alzheimer's and folic acid: A dramatic new double-blind Dutch study shows that taking 800 mcg of folic acid daily slowed expected age-related memory decline by more than five years! On tests of cognitive functioning, the folic acid-takers scored astonishingly better on tests, showing their memory was as good as someone 5.4 years younger. Blood levels of homocysteine decreased about 25%, suggesting that may be a major way folic acid stalls brain aging. (Alzheimer's Association conference, Washington, DC, June 21, 2005.)
Folic acid vs. cancer: Much research ties low levels of folic acid to various cancers. Indeed, taking multi-vitamins with folic acid (about 400 mcg) for 15 years cut colon cancer risk an astonishing 75% in 88,000 female nurses in a Harvard study. Foods high in folate did not cut cancer risk.
Drinking alcohol boosts risk of breast cancer, but not if you get 600 mcg or more of folic acid daily, says Harvard's Walter Willett. The extra folic acid cancels the added risk, he says.
Bottom Line: Folic acid is a vital daily nutrient that helps to reduce the risk of birth defect, heart disease, strokes, certain cancers and dementia.
Vitamin B12
Vitamin B12 is an essential water-soluble B vitamin. It is often referred to as the anti-stress vitamin because it is believed to help support the immune system and to help the body adapt better to stressful situations. It is needed to prevent anemia by helping with the utilization of iron. It also works together with folic acid in the formation of red blood cells. Additionally, B12 plays a key role in the proper digestion and absorption of foods, as it is needed for the synthesis of protein and other macronutrients. It is crucial in the production of energy because of its role in the metabolism of carbohydrates and fats.
A deficiency in vitamin B12 can lead to digestive disorders, chronic fatigue, depression, anemia, nervousness, memory loss, ringing in the ears, enlargement of the liver, and eye disorders, among other symptoms. Since vitamin B12 is available almost exclusively from animal products, it is crucial that vegetarians supplement B12 in their diet. People who are using anticoagulant medications should also be sure to supplement vitamin B12, as these medications may block the absorption of B12 in the digestive track. It is also important to keep in mind that absorption of B12 is thought to decline with age.
Vitamin B12 is essential for keeping the nervous system functioning into old age. Deficiencies of B12 have caused symptoms similar to those of Alzheimer's, including dementia. Yet deficiencies of B12 are widespread in the U.S., especially among older people, suggesting that some cognitive decline and dementia may be due to a B12 deficiency. It's well established that high doses of B12 are needed to suppress homocysteine, a blood toxin, linked to dementia and Alzheimer's, as well as heart disease.
Bottom Line: Vitamin B12 is vital for the production of energy in the body. It is essential that you obtain this nutrient every day to keep your body running at its peak.
Biotin
Biotin is a member of the B vitamin family which aids in the manufacture and utilization of fats and amino acids. It is an essential nutrient that plays a role in glucose-stimulated insulin secretion, glucose uptake by the liver, and suppressing glucose synthesis in the presence of high blood sugar. It is because of its role in glucose metabolism that it may improve blood sugar control in individuals with diabetes.
Deficiencies can show up as dry skin, high blood sugar, hair loss, depression, anemia and loss of appetite.
Biotin supplementation has been shown to enhance insulin sensitivity and improve the utilization of blood sugar. It is thought that biotin increases the activity of the enzyme glucokinase, which is involved in the utilization of blood sugar by the liver. Some studies have shown both chromium and biotin to help with diabetes management. One study showed that people taking a combination of chromium and biotin had a significant reduction in blood sugar. The participants also showed a 6% reduction in cholesterol levels.
Some research has shown that biotin promotes healthy hair and strengthens nails. Studies have shown that biotin supplementation (2.5 mg/day) can produce a 25% increase in the thickness of the nail plate and up to 91% of patients diagnosed with brittle nails experience noticeable improvement.
Bottom Line: Biotin is an important factor in the body, playing a role glucose metabolism, and many other functions. It is an important factor in a multi-vitamin formula.
Pantothenic Acid (B5)
Pantothenic acid, also known as vitamin B5, along with the other B vitamins, plays a role in the production of energy, as it helps to metabolize proteins, fats and carbohydrates. It also aids in the utilization of vitamins, in the formation of adrenal hormones and in the production of antibodies.
Deficiencies of vitamin B5 are generally rare, and can appear as different symptoms including fatigue, a tingling feeling in the hands, a burning sensation in the feet, headache and nausea.
This B vitamin is necessary to carry out many chemical reactions vital to life. This includes the synthesis of essential fats, cholesterol and the neurotransmitter, acetylcholine, which is critical for encoding memory, and is lowered in the brains of Alzheimer's patients.
Bottom Line: While deficiencies are rare, doses needed for optimal health are unknown. Pantothenic acid, is as essential nutrient and even in very high doses, is not thought to be toxic. It makes perfect sense to include Pantothenic acid in a multi-vitamin.
Calcium
Calcium is the most prevalent mineral in the body. It is famous for its chief role in the formation and maintenance of strong bones and teeth. Did you know that calcium is also important for cardiovascular, nerve and muscle health? In order for calcium to function correctly in your system, it must be accompanied by several other minerals, most notably magnesium.
Deficiencies usually show up in people with malabsorption problems. Prolonged bed rest can also lead to a leeching of calcium from the body. Symptoms of a deficiency can include muscle cramps and spasms, hair loss, nausea, headache, anxiety and poor tooth and bone formation.
Many Americans don't get enough calcium. On the other hand, some older people overdo it with calcium supplements believing it's a magic bullet against fragile bones, fractures and osteoporosis. Calcium is important in building and maintaining strong bones, but is only one of several nutrients involved; vitamin D, the B vitamins and magnesium are also important in bone density.
Calcium need not be excessive to be effective. In a major Tufts study, taking only 500 mg calcium and 700 IU vitamin D daily cut the risk of nonvetebral fractures in older men and women by 42%. Vitamin D enhances calcium activity.
It's not necessary for everyone to take 1200-1500 mg of calcium supplements daily, as often recommended, says Katherine Tucker, Friedman School of Nutrition at Tufts. A 700-800 mg daily supplement is usually enough. You typically get 500-600 mg of calcium daily from foods, so it adds up. More is not better, according to research.
Bottom Line: Calcium is the most abundant mineral in your body. It is crucial for bone health, and must be taken with other minerals such as magnesium to ensure proper assimilation in your body.
Magnesium
Magnesium is involved in the activation of many enzymes within the body. It assists in calcium and potassium uptake. Magnesium deficiencies are extremely prevalent in the US, particularly in older people. Symptoms of magnesium deficiency include fatigue, mental confusion, irritability, heart disturbances, muscle cramps and tension, and a predisposition to stress and insomnia.
Magnesium plays a big role in the uptake of calcium. It is needed to help prevent the calcification of soft tissue. Since magnesium helps to break down calcium, it has also been shown that combining magnesium with vitamin B6 may prevent calcium oxalate kidney stones. Magnesium also protects the heart against stress caused by sudden blood pressure changes. Deficiencies in magnesium may be one of the root causes for many heart-related health problems.
According to the University of Maryland Medical Center, magnesium shows to be a promising treatment to many conditions including migraine headaches, inflammatory bowel disease, heart disease, diabetes, attention deficit/hyperactivity disorder, asthma, emphysema, osteoporosis, and many other disorders.
Bottom Line: Magnesium’s role in the body is so important to overall health. It is a catalyst in the enzyme activity that is involved in energy production, and it plays a role in the assimilation of many minerals. Adding magnesium to your program is a good idea, especially since deficiencies are common.
Zinc
Zinc is an essential trace mineral found in almost every cell in the body. It is a component of over 200 enzymes. Zinc functions in more enzymatic reactions than any other minera,l and low zinc levels affect almost every system of the body. Zinc is especially important to immune function, wound healing, sexual functions, sensory functions and skin health.
Although severe zinc deficiency is rare in the U.S., it is thought that many Americans, especially older people, are mildly deficient. Dietary surveys indicate that the average person only gets 47-67% of the RDA. A mild zinc deficiency may result in an increased vulnerability to infection, poor wound healing and skin disorders. Zinc deficiency is also suspected to be a major factor in the development of Alzheimer’s.
Zinc possesses some direct antiviral activity, including antiviral activity against several viruses which can cause the common cold.
Bottom Line: Zinc is a vital trace mineral that is important to the proper functioning of the immune system. Low levels of zinc can cause vulnerability to viral infections.
Selenium
Selenium is a trace mineral that is essential to sustain life. It is recognized as being a powerful antioxidant that works especially well when paired with vitamin E. The potent duo work by scavenging free radicals to help prevent them from damaging cells in the body. It is also needed to help the immune system function optimally, and helps in the formation prostaglandins (a substance that affects blood pressure).
It is important to note that people who smoke have an increased need for selenium, as tobacco decreases the availability of this nutrient from the digestive tract. Other factors that increase the need of selenium is exposure to radiation, undergoing chemotherapy and being chronically exposed to other environmental toxins.
There is strong evidence that selenium helps prevent certain cancers. A blockbuster study showed that taking 200 mcg of selenium (selenomethionine) daily for five years reduced overall cancer rate by 42% and cancer deaths by 52%. In the study by Dr. Larry Clark, University of Arizona, selenium was particularly potent against colorectal cancer--reducing risk 64%--and prostate cancer--reducing risk by 69%.
Running low on selenium also exposes you to more virulent viruses leading to infections, say USDA researchers.
Selenium is a trace element; it is only needed in small amounts. Taking too much can be toxic, so limit doses to 200 mcg daily.
Bottom Line: Selenium works together with vitamin E to reduce the damage done by free radicals. Be sure that your multi-vitamin includes this vital trace mineral.
Chromium
You need chromium, a trace mineral, to properly burn carbohydrates and fats. Chromium boosts the activity of insulin, and a lack of chromium promotes insulin resistance and high blood sugar that may trigger type 2 diabetes. Since chromium is highly involved in the metabolism of glucose, it is needed to maintain energy levels.
Deficiencies in chromium can lead to glucose intolerance, fatigue, anxiety and an increased risk of arteriosclerosis.
Much research shows that taking chromium can help prevent diabetes onset and even reverse diabetic symptoms by normalizing insulin, says Richard Anderson, PhD, a USDA researcher who has extensively studied chromium. He advises taking 200 mcg of chromium daily to help prevent high insulin, blood sugar and diabetes, especially if you are borderline diabetic.
Chromium also fights diabetes symptoms, such as thirst and fatigue, studies show. Recent Israeli research showed that 200 mcg chromium picolinate twice a day for three weeks reduced diabetics' blood glucose by 26% and cholesterol by 9%.
No safety concerns: Reports that chromium picolinate is hazardous are untrue. After extensive study, it has been declared safe by experts worldwide, and cleared of any suspicion of harm. Ten years ago, some charged that chromium picolinate caused chromosome breaks in test tubes, and thus, could lead to cancer. After an extensive investigation, the Institute of Medicine/National Academy of Sciences in 2004 dismissed such chromosome studies as meaningless and, citing wide safety evidence, declared chromium picolinate "free of concern regarding its safety or toxicity" at commonly used doses. It is now considered GRAS—“generally recognized as safe” by the FDA.
Bottom Line: Chromium is a vital trace mineral that is very important for the metabolism of glucose. Taking it every day may help reduce the risk of developing type 2 diabetes.
Copper
Copper is an important essential trace mineral. It aids in many functions of the body, including the formation of bone, hemoglobin and red blood cells. Along with zinc and vitamin C, it works in balance to form elastin. It also plays a role in the production of collagen and melanin. Copper is required for proper iron absorption and assimilation. A copper deficiency can result in an iron deficiency anemia. Osteoporosis can be one of the early warning signs of a deficiency. Other signs of a deficiency could include baldness, diarrhea, skin sores, weakness and impaired respiratory functioning.
The estimated safe and adequate intake of copper for adults is 1.5-3 mg daily. Since nutrients such as vitamin C and zinc can interfere with copper absorption, the dosage recommendation for copper is often based on zinc intake. It is estimated that the optimal ratio of zinc to copper is 10:1, or 1 mg of copper for every 10 mg of zinc.
Many studies suggest that taking a supplement containing copper may be beneficial to healing burn wounds since it helps in the production of collagen and elastin. There have been animal studies done that indicate that oral copper supplements reduce the development and progression of arthritis.
Bottom Line: Copper is a trace mineral that aids in many important body functions, including bone, skin, and blood formation. It is an important component to your daily regimen and should be included in your multi-vitamin.
Manganese
Manganese functions in many enzyme systems in the body, including in the enzymes involved in blood sugar control, energy metabolism and thyroid hormone function. Manganese also functions in the antioxidant enzyme, superoxide dismutase (SOD). This enzyme is responsible for preventing the superoxide free radical from destroying cellular components. Without SOD, cells are susceptible to damage and inflammation. Manganese supplementation has been shown to increase MnSOD (manganese super oxide dismutase) activity, indicating increased antioxidant activity that protects the body from the damaging effects inflammation.
Manganese is an important cofactor in the key enzymes of glucose metabolism. Diabetics have been shown to have just one-half the manganese of normal individuals.
Deficiencies of manganese may result in infertility, weakness and possibly seizures. It is estimated that most people require about 2 mg per day. It is also said that people with arthritis tend to have low levels of MnSOD. Since manganese is thought to increase MnSOD levels, supplementation may be beneficial to a person with arthritis.
Bottom Line: While manganese deficiencies are usually rare, most people benefit from taking a daily supplement containing 2 mg to help support healthy blood sugar and to help protect against inflammation.
Ginkgo Biloba
Ginkgo biloba is a powerful antioxidant herb best known for its brain-boosting properties. It has been used medicinally for thousands of years and is one of the best selling herbs today in the U.S. One of its main functions is its ability to enhance circulation. It has the ability increase oxygen supply to the brain, heart and all other body parts. Ginkgo is also known to have anti-aging properties. It also may lower blood pressure and inhibit blood clotting. (Please note: One should consult a doctor before using ginkgo biloba in combination with blood thinning medications.)
There have been several studies that indicate the positive effects of using ginkgo for dementia. Overall, the scientific literature suggests that ginkgo may be beneficial to people with the early stages of Alzheimer’s disease and dementia.
Research has suggested that ginkgo may improve eye blood flow, and possibly help glaucoma, and macular degeneration.
Bottom Line: Ginkgo Biloba is an herb that has been used for thousands of years for its many health benefits. With all of the evidence showing help for anti-aging and cognitive support, you should consider adding it to you daily regimen.
Alpha Lipoic Acid
Alpha lipoic acid is exceptionally potent, ranking above even vitamins E and C in antioxidant activity. It has unique abilities to enter the brain, and help rev up mental and physical energy. It shows promise in helping prevent and repair degeneration of brain cells and to slow progression of neurogenerative, such as Alzheimer's.
Dr. Lester Packer, University of Southern California, calls alpha lipoic acid a "universal" antioxidant that offers protection against an aging brain, declining memory, strokes, heart disease, cancer and cataracts. In high doses (200-600 mg daily), alpha lipoic acid is used to prevent and lessen the symptoms of diabetic neuropathy.
Alpha lipoic acid works best as an anti-aging agent as part of a network of other antioxidants, such as vitamin E and C and CoQ10, as combined in a multi-nutrient supplement.
Bottom Line: Alpha lipoic acid is an antioxidant powerhouse that provides nearly unparalleled protection against free radical threats.
Grape Seed Extract
Extracts from the skin surrounding the seeds of red grapes contain proanthocyanidins, one of the most beneficial groups of plant flavonoids. These powerful antioxidants have been shown to have up to 50 times the free radical fighting activity of vitamins C and E. Proanthocyanidins are particularly effective at fighting against free radicals because their chemical structure allows them to be incorporated into cell membranes in the body and to protect the cell from damage by both fat- and water-soluble free radicals. These antioxidants are thought to offer protection against heart disease, cancer, accelerated aging and other diseases linked to oxidative damage. Several studies have indicated that heart disease is less frequent in people who consume higher levels of dietary flavonoids.
ActiVin, a patented, highly researched grape seed extract, is an excellent source of antioxidants called OPC’s (oligomeric proanthocyanidins). These antioxidants are considered the magic disease-fighters in red wine. In fact, 50 mg of ActiVin, is said to provide the antioxidant equivalent of four glasses of zinfandel. (50 mg is the daily ActiVin dose in the Stop Aging Now Multi-Nutrient formulas.) As the Environmental Nutrition newsletter notes, ActiVin is the most researched of all grape seed extracts, and other grape seed extracts may not equal ActiVin. The newsletter also reports, “Researchers believe the unique profile of the OPC’s in ActiVin may help protect against heart disease by lowering cholesterol, keeping blood pressure in check and perhaps through anti-inflammatory action.”
The Journal of Medicine published a preliminary study conducted on 40 adults. It found that ActiVin and chromium together lowered total cholesterol by 16.5% and LDL’s (“bad” low-density lipoprotein cholesterol) by 20%.
Bottom Line: Grape seed extract is a powerful source of antioxidants. The research implicating ActiVin grape seed extract for heart health can’t be ignored. It is the most highly researched grape seed extract available.
Green Tea Extract
Green tea is produced from the Camellia sinensis plant, from which black tea is also produced. The difference between green and black tea is that with green tea, the leaves are steamed when fresh, which does not allow for the oxidation which occurs with black tea. Because oxidation does not take place, the green tea leaves are higher in polyphenols with potent antioxidant and anticancer properties.
Is There Anything Green Tea Can't Do?
A flurry of new studies suggests that green tea has wide-spectrum activity against heart disease, infections, diabetes, high blood pressure, age-related cognitive decline, Alzheimer disease, osteoporosis, arthritis, gum disease, weight gain, and more. (See research below).
The reason
Green tea possesses unique antioxidants (mainly EGCG or epigallocatechin gallate and catechins) that act as highly potent antioxidant agents, artery and heart protectors, blood-sugar regulators, cholesterol and blood pressure reducers, antiviral and antibacterial agents, immune boosters, anti-inflammatories, calorie and fat burners, brain cell guardians, and overall inhibitors of the aging process.
Here is a run-down of the exciting research on green tea and its main unique antioxidants, EGCG and catechins, considered responsible for most of green tea's impressive activity.
Keeps Arteries Healthy
Researchers randomly assigned 42 subjects to receive either an EGCG supplement (green tea extract) or a placebo. They found that the subjects’ blood flow improved from 7.1 to 8.6 percent two hours after taking 300 milligrams of green tea extract. However, there was no significant improvement when measurements were taken 14 hours after the supplementation period. When researchers examined the levels of EGCG in the blood, it followed the same pattern — higher blood flow levels after the initial consumption and a return to starting levels after two weeks. Thus, proving that the EGCG’s effects only occur if you continue consuming it. (J Am Coll Nutr. 26(2): 95-102, 2007)
Prevents Cancer
Drinking green tea is associated with decreased frequency of cancer development. According to a review done by the University of Northern Iowa, there is a wide range of mechanisms by which epigallocatechin gallate (ECGC) regulate cancer cell growth, survival, and metastasis, including effects at the DNA, RNA, and protein levels. (Anticancer Agents Med Chem. 6(5):389-406, 2006) Case in point, a study, published in the journal Cancer Epideminology Biomarkers and Prevention, followed 69,710 Chinese women between the ages of 40 and 70 for six years and found that reduction of colon cancer risk was related to the amount of tea regularly consumed and how long the subjects have been doing so. Those who consistently drank tea the most experienced the greatest reduction in risk. (Cancer Epidemiology Biomarkers & Prevention. 16(6): 1219-1223, 2007.)
Cholesterol
Catechin is a major antioxidant constituent of green tea. Research form Japan’s Nippon Medical School found that the catechin from green tea (500 mg: equivalent to 6 or 7 cups of green tea) decreased LDL (low-density lipoprotein) cholesterol levels. (Int Heart J.; 48(6):725-32, 2007) This study supports a previous one that found high amounts of green tea catechins decrease LDL cholesterol levels, as well as reduced body fat. (Obesity (Silver Spring). 15(6):1473-83, 2007.)
Gum Disease
Green tea antioxidants inhibit bacteria that cause periodontal disease. (J Periodontal Res. 37(6):433-8, 2002)
Liver Damage
EGCGs, found in green tea, have shown in studies to be helpful at blocking alcohol-induced liver damage including fat accumulation, inflammation and death of liver cells. (Hepatobiliary Pancreat Dis Int. 5(2):268-72, 2006.) As well as protects the liver from fatty deposits, thus preventing fatty liver disease. (Journal of Nutrition 138: 323-331, 2008.)
Osteoarthritis
Green tea catechins reduce inflammation and cartilage breakdown induced by arthritis. (J Orthop Res. 21(1):102-9, 2003 and Free Radic Biol Med. 33(8):1097-105, 2002.)
Weight Reduction
In a Thai study of 60 obese people, subjects who took green tea and ate a low-fat diet lost up to 12 pounds more after eight weeks than the subjects who did not take green tea and only ate a low-fat diet. The researchers concluded that green tea could reduce body weight by increasing energy expenditure and fat oxidation. (Physiol Behav. 2007 Oct 18 [Epub ahead of print])
Blood Sugar
A Greek study of 300 people found that green tea consumption is associated with reduced levels of fasting blood glucose among non-obese elderly people only. (Eur J Nutr. 47(1): 10-6, 2008)
Protects the Brain
A Chinese study suggests that the antioxidant effects of green tea polyphenols may protect neurons against the detrimental effects of reactive oxygen species (ROS) and nitric oxide (NO) which have been associated with the development of Parkinson’s, thereby offering potential benefits for the disease. (Biological Psychiatry 62(12): 1353-1362, 2007)
Protects the Skin from UV Radiation
Green tea may help prevent the reduction of the skin’s collagen that occurs when it is exposed to sunlight. (Food Chem Toxicol. 2007 Dec 8 [Epub ahead of print])
How safe is it?
Of course, drinking green tea is an ancient practice, and the beverage of choice in some modern Asian cultures. It is considered extremely safe. However, the long-term safety of consuming extraordinarily high amounts of concentrated EGCG is unknown. Researchers studying the toxicity levels of EGCG found that 200 milligrams per kilogram of body weight daily had no adverse effects. This is 200 milligrams per 2.2 pounds of body weight. (Food and Chemical Toxicology 44(5): 651-661, 2006) However, Israeli scientists, testing EGCG, suggest limiting the dose of EGCG to that in 4 to 5 cups of green tea a day--or about 650 mg EGCG daily.
Curcumin
Curcurmin is concentrated in the yellow Indian curry spice, turmeric. As an extract in supplements, curcumin is a potent antioxidant, anti-inflammatory and anticancer agent. It helps to slow the effects of aging caused by inflammation.
In UCLA tests, curcumin showed promising evidence that it may slash the build-up of Alzheimer's-like toxic plaque (amyloid beta) in the brain by up to 50 percent, and also that it may block memory loss. (J Neurosci. 2001 Nov 1;21(21):8370-7) Curcumin may help explain why the curry-eating population of India has an extremely low rate of Alzheimer's, say scientists. The average Indian eats about 200 milligrams of curcumin daily; an equivalent dose shown in UCLA studies to help protect the brain.
Curcumin also has strong anticancer activity. It blocks proliferation of human cancer cells and induces them to commit suicide, say researchers at MD Anderson Cancer Center in Houston. This occurs when curcumin is mixed with head and neck cancer cells, prostate cancer cells, breast cancer cells and liver cancer cells. At the same time, curcumin does not harm non-malignant cells. Curcumin works by switching off genes that trigger inflammation and replication of cancer cells, say researchers.
It is also noted as a good treatment for other inflammatory disorders such as osteoarthritis. Taken internally, it helps to control inflammation throughout the body. In Ayuervedic medicine, a traditional medicine from India, turmeric is mixed with a base vegetable oil, and is applied to areas of the body to help reduce the pain of an inflammatory issue, such as arthritis or a sprained ankle. This method is great if you don’t mind having your skin temporarily stained from turmeric’s very strong golden yellow pigmentation, which can also easily stain materials and fabrics.
Bottom line: Curcumin is a powerful anti-inflammatory that provides protection for the whole body against the damaging effects of aging.
CoQ10
CoQ10 is a powerful, fat-soluble, vitamin-like substance synthesized in the membranes of cells. It is found mostly in mitochondria, the cell’s “power plant.” It is an essential part of the energy-producing process known as the electron transport chain. It acts as kind of a spark plug, assisting in the generation of adenosine triphosphate (ATP), the body’s basic energy currency. Without adequate CoQ10, cells cannot make the energy they need to sustain life. Eventually, your whole body suffers the malaise of low energy production.
It is a potent antioxidant and energy booster, first identified in 1957 and widely used in Japan for the treatment of cardiovascular disease. Since it is in every cell, supplemental CoQ10 has a wide potential of uses–from helping a failing heart work better to slowing the decline of Parkinson’s disease. Research indicates it can reduce the severity of migraine headaches, improve blood sugar control in diabetics, and even help stop the spread of cancer and improve immune function in AIDS.
After the age of 30, natural levels of CoQ10 begin to diminish. By the age of 80, your CoQ10 levels may be lower than they were at birth. Further loss may come from stress, illness and some medications such as cholesterol-lowering statin drugs, oral hypoglycemic drugs such as glyburide, phenformin and tolazamide and beta-blockers.
Main-line medical practitioners may say it is premature to recommend CoQ10 to their patients. (One has even advised against it saying if too many people are taking it, he won’t be able to find people to enroll as a control group in his next study on Parkinson’s disease!) Many alternative practitioners, however, believe that given CoQ10’s potential for protection and its good safety record, most older people would be wise to take CoQ10 supplements.
CoQ10 is most highly concentrated in heart muscles because of high energy needs there. Most heart patients are deficient in CoQ10 and supplementing with CoQ10 has dramatically revitalized heart function and relieved heart disease symptoms in some studies. Research suggests CoQ10 may be beneficial for almost any condition related to the heart, including angina, arrhythmia, congestive heart failure, high cholesterol, high blood pressure and cardio toxicity associated with some cancer chemotherapy drugs.
CoQ10 works two ways in the heart. It protects cells from oxidative damage that can occur when blood supply is cut off, and then restarted, as might happen with injury such as a stroke or heart attack, or with surgery. It also can correct or preserve a cell’s ability to generate energy.
In one study, patients undergoing elective cardiac surgery were given either CoQ10 (300 mg/day) or blank look-alike pills for 2 weeks prior to surgery. Those receiving CoQ10 recovered more quickly from the stress of surgery. Their hearts regained pumping strength faster than those not getting the supplement.
In another study, people who required CPR because their hearts had stopped were more likely to be alive 3 months later if they received CoQ10 along with hypothermia treatment than if they received hypothermia treatment alone. (Damian, MS, et al. Coenzyme Q10 combined with mild hypothermia after cardiac arrest. Circulation 2004; 110:3011-3016.)
Bottom Line: CoQ10 is not a supplement to be overlooked. The connection between heart health and CoQ10, as well as overall energy and cellular health, is so strong. It is a great addition to almost any regimen.
Lutein
Lutein is a yellow pigment and antioxidant concentrated in leafy greens, mainly kale, collard greens, and spinach. As a supplement, lutein has been shown to help slow down and possibly repair damage from macular degeneration, an age-related cause of vision loss. Lutein also seems to reduce the odds of cataracts (opacity of the lens) by 20 to 50%, according to several studies.
And maybe cancer, too. Lutein showed in tests that it may slow the growth of breast tumors, and in test tubes, caused the death of cancer cells. Researchers speculate lutein switches off carcinogenic activity and boosts immune functioning.
Also clogged arteries. Mice given lutein had about 43% less artery damage. Signs of atherosclerosis in the carotid (neck) arteries were also much less in middle-aged men and women with high blood levels of lutein, in other research.
Lutein may even help block osteoarthritis. Researchers at the National Institutes of Health discovered that individuals with the highest blood lutein were about 70% less likely to have osteoarthritis of the knee.
Consumer Alert: Don't be fooled by products that advertise lutein but contain infinitesimal amounts. Centrum contains only 250 mcg, when experts say 6,000 to 10,000 mcg (or 6 to 10 mg) daily is needed to convey benefits shown in eye studies. That's 25 to 40 times the amount in Centrum.
Bottom Line: Lutein is a powerhouse antioxidant. Taking lutein everyday shows promising protection against cataract formation.
Lycopene
Lycopene, a red pigment concentrated in tomatoes, is a strong antioxidant that protects cells from all kinds of age-related damage, including cancer, cataracts and heart disease. Both eating tomatoes and taking lycopene directly in a supplement appear to convey protection.
Men who eat lots of tomatoes have lower rates of prostate cancer. In one study, patients with localized prostate cancer who took 15 mg of lycopene a day cut their odds of progressing to high-grade cancer by 33%. Another Indian study suggests that only 4 mg daily of lycopene might help shrink prostate tumors.
So promising is lycopene as an anti-cancer agent that the National Cancer Institute is conducting two studies to investigate the efficacy and safety of lycopene in preventing and treating prostate cancer.
Consumer Alert: Centrum contains a mere 300 mcg of lycopene. That's the amount in about 1/3 of a teaspoon of tomato sauce, or 1/36 of a medium size tomato--in other words, a small bite.
Bottom Line: Lycopene a red pigment found in fruits and vegetables made tomatoes famous for being powerful antioxidants. When buying a multi-vitamin, be sure that it contains this powerhouse nutrient.
Zeaxanthin
Zeaxanthin is one of the two major pigments in the eye’s retina and macula (a spot in the center of the retina responsible for high-acuity vision. Zeaxanthin also works with lutein to promote healthier skin by increasing hydration, elasticity, lipid content and sun protection activity.
In the new study, University of Naples researchers recruited 120 healthy female subjects with an average age of 35 years and a variety of skin types. The one thing that they all had in common was that their skin exhibited signs of premature aging. Subjects were assigned to receive one of four different interventions, a combination of: an oral lutein/zeaxanthin supplement and a lutein/zeaxanthin oil-free liquid topical application; an oral supplement plus a topical placebo; an oral placebo plus a lutein/zeaxanthin topical application; or an oral placebo plus topical placebo. The oral supplement provided a daily dose of 10 mg lutein and 0.6 mg zeaxanthin, and the topical application was 5% lutein in an oil-free liquid, giving a daily dose of 100 parts per million of lutein and 12 parts per million of zeaxanthin.
After 12 weeks of treatment, the researchers found that skin lipids — the stuff that keeps the wrinkles at bay and helps make skin supple — increased by 63% for the combined oral and topical intervention, by 46% for the oral lutein only, and 23% for the topical lutein only. Photo-protection was increased in all the lutein/zeaxanthin groups, compared to placebo.
Bottom Line: Zeaxanthin is a powerful antioxidant that protects you from the ravages of UV rays. Be sure your multi-vitamin contains zeaxanthin for its skin protecting, eye protecting, anti-aging strengths.
Note: These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
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