Category: vitamins

Vitamin B12, Cobalt

Vitamin B12 is an essential nutrient in the B-complex of water soluble vitamins.

This nutrient must be consumed through animal foods, to ensure adequate intake. Supplements are recommended, due to lack of cobalt in the bio-system!!  B12 is the most complex of all the vitamins and has an awesome power in human health. It is needed for normal energy metabolism in all cells of the body, including amino acid and fatty acid metabolism. B12 is also known as “cobalamin” and is important in vital physiological  processes as brain functioning, and nervous system health; production of myelin sheath to insulate the nerve fibers. Also formation of red blood cells and bone marrow, including DNA regulation and synthesis. It is produced by certain colon bacteria. B12 is needed as a minium Daily Recommended Intake {DRI} of 2 to 7 micro grams per day. B12 is safe at higher doses when used to prevent poisoning from arsenic.

The body can store up to 3-5 years worth of B12 because the Liver recycles B12. Deficiency does not show up for years until the reserves in the Liver are used up, due to lack of intake.When testing the blood the normal range is 180 to 900ng/L, however B12 less than 500 pico gram may produce deficiency. To ensure optimal health of your brain and nervous system, blood testing is important! Lack of B12 increases the level of homocyteine and decreases the synthesis of DNA!! The deficiency also may cause macrocytic anemia, peripheral neuropathy, neurological disorders, ie, cognitive decline, loss of mobility and balance.

Long standing deficiency may be irreversible!! Low stomach acid may cause a deficiency of B12 , for the acid is needed to break the bond that B12 has on the proteins in food. The Elderly tend to have low stomach acid. Also Celiac disease my impair absorption of B12 in the ileum of the small intestine. Bad bacteria over growth can cause mal-absorption of B12, parasitic infection from Giardiasis may cause deficiency. Also genetic factor may cause deficiency, as does excessive alcohol intake!!

Sources of B12: Clams,organ meats especially liver, beef, turkey, fish, eggs, mackerel, and crab meat.


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Vitamin E, Fat Anti Oxidant

Vitamin E exists in eight forms, however, the Liver only uses d-alpha-tocopherol, the other seven forms are removed from the body (excreted ); also the synthetic Vitamin E, dl-alpha-tocopherol is half “Left Hand” and half “Right Hand” due to the chemistry of making it synthetically. Your body can not use the ” Left Handed” version, so it is only half as effective. It makes sense to only buy the Natural “Right  Handed” Vitamin E which is d-alpha-tocopherol. Otherwise You are wasting Your money on types of Vitamin E that Your body can not use!

Vitamin E is a very powerful Anti Oxidant protecting cells from the damaging effects of free radicals, which are, molecules that contain an unshared electron. Free radicals may cause the development of Cancers and Cardiovascular diease. The electrons are Very Energetic, forming reactive Oxygen, called ROS, “Reactive Oxygen Species”, ( as a result of converting food into energy and Free Radicals, as a by product). Anti Oxidant Vitamin E protects cells from damage by nuetralizing the energetic electrons in the Free Radicals and the Reactive Oxygen.  Once Vitamin E nuetralizes a Free Radical, it must be re-activated by Vitamin C to be able to again neutralize another Free Radical. Together Vitamin E and Vitamin C help Your body to prevent damage to Your cells.Also Vitamin E is involved with the immune system and regulation of gene expression and dilation of blood vessels, including inhibiting platelet aggregation ( clotting).

The “Recommended Dietary Allowances” RDA  for 18 year olds is 22.5 IU ( international units) this is a minium, and not for Maximum Preformance. The Upper limit is 1,500 IU. Normally 400 to 800 IU is great for the non- athlete.It should be remembered that Vitamin E inhibits platelet aggregation ( clotting ), thus antagonizes K dependent clotting factors. This may increase the risk of bleeding with the use of Warfarin ( Coumadin ).

Vitamin E is naturally found in Nuts, green Leafy Vegetables, Whole Grains, Fruits and Oils including eggs, lean meats, seafood, beans, and peas. Adding supplements that contain Vitamin E ensures You have enough for Maximum preformance.

 

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Vitamin C, Super Anti Oxidant

Vitamin C ( L- ascorbic acid, water soluble ) is an essential dietary requirement, because unlike most animals that make Vitamin C, Humans can not make their own Vitamin C. Vitamin C is required to make Collagen, to form connective tissue to hold the body together including teeth in their sockets; also L-Caritine an amino acid used to build Proteins; and Vitamin C is used to make Neurotransmitters.

Vitamin C regenerates another Anti Oxidant Vitamin E ( fat soluble, alpha-tocopherol ) together they fight Free radicals through out the body, helping to prevent Cancer, Heart disease and cardiovascular disease. This helps the Immune system fight off invaders to the body. Insufficient Vitamin C causes Scurvy, fatigue, lassitude, weakness, and Capillary Fragility. The RDA requirement is 60 mg for Adults, however, to achieve optimal blood plasma levels 250 mg should be taken. If You are ill that should be increased to 1250 mg of Vitamin C ( daily), then when You are well back to 250 mg to prevent Oxalates from forming that could lead to kidney stones! Clinical studies have shown Vitamin C reduces the risk of Stroke and Age related Macular  degeneration, also lowers risk of Cataracts.

Many Foods contain Vitamin C, including Red Peppers 1/2 cup 95mg, Citrus fruits  one medium 70mg, Kiwi fruit 64mg, Strawberries 1/2 cup 49mg, Cantaloupe 1/2 cup 29mg, and Broccoli 1/2 cup 51mg, to name a few. In todays modern diet of fast foods One has a hard time getting enough Vitamin C. Supplements make it easy to keep the minium of 250mg per day do-able.

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Vitamin D, the Sun Shine Vitamin

Vitamin D has become interesting in that over 60% of the population is deficient, not to the point of disease. However, causing sub-clinical problems. The scale zero to 100, with 30 being the minimum desired and 60 nmol/l the target for,  normal individual, with athletes the range is  90 nmol/l to 120.

Most people are below 30 nmol/l. The form used in supplements is D3, it is active in the body preventing diseases including Rickets, bone diseases, and muscle weakness. Most everyone should be tested to ensure their serum levels are above 30 nmol/l.

Along with D3 a forgotten Vitamin K2 has been re-discovered, that directs the D3 to deposit its Calcium load in the bones and, not in the veins where it can restrict blood flow. The use of K2 with D3 should be obvious! K2 can be found in hard cheeses, especially Gouda cheese, or supplements, 100 mcg K2 for each 10,000 IU of D3. Do not confuse K1 for K2, as K1 is for preventing blood thinning, it helps to clot the blood.  Also you must have enough magnesium and calcium in your diet or supplements to support the D3 !

Anecdotal evidence has suggested that D3 may be much more important than previously realized. It could improve many conditions not yet verified.While we wait it would be good to keep our levels above the target of 60 nmol/l.

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