Vitamin A (from Beta-Carotene)

Vitamin A  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.
 
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.

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.

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.

Astaxanthin

Astaxanthin is a reddish carotenoid that is most commonly known for its high antioxidant activity. It has been shown in studies to have even higher antioxidant functioning when compared to some of the other carotenoids. (Naguib, Y.M. J Agric Food Chem. 2000 Apr;48(4):1150-4.) Research has indicated that due to astaxanthin’s high antioxidant activity, it may be beneficial for a number of different health concerns. Particularly, it has shown promise for supporting cardiovascular and immune health. Astaxanthin may also provide support for inflammatory and neurodegenerative diseases.

A particular study demonstrated just how it may provide antioxidant support. The study showed that it may help suppress the growth of tumor cells by possibly increasing the concentrations of gamma-interferon and increasing the activity of cytotoxic T lymphocytes. According to this study, it appears that astaxanthin would need to be part of the diet prior to tumor formation. (van den Berg, Nutr Rev. 1999 Jan;57(1):1-10.)

According to preliminary research, astaxanthin may be an effective agent against the H. pylori bacterium that can invade the digestive system. The data indicates that astaxanthin might help by acting as an antioxidant and by possibly inhibiting inflammation. (Bennedsen, Wang, et al. Immunol Lett. 1999 Dec 1;70(3):185-9.)

Other data also shows that astaxanthin may be able to prevent the oxidative damage caused by ultraviolet UVA light. (O’Connor, O’Brien. JACN. 1998 Mar;16(3):226-30.)

Data on astaxanthin has shown that it also crosses the blood-brain barrier, which makes the nutrient available to the eye, brain and central nervous system. Due to this function, it may help to alleviate oxidative stress that contributes to ocular and neurodegenerative diseases such as glaucoma and Alzheimer's disease. (Guerin, Huntley, et al. Trends in Biotech. Vol. 21 No. 5.)

Coenzyme Q10 (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. 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.

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.

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 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.

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.

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.

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.

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.