Supplements

When buying vitamins always choose those without artificial colors, artificial flavors and/or preservatives. These are all ingredients commonly used in commercial vitamins. Actually, there are only a select few manufacturers of vitamin and mineral raw materials. All companies that are tableters and manufacturers of vitamin and mineral supplements, use basically the same ingredients.

The main difference between the various brands are the additional ingredients which are used. These involve sugar, preservatives and coloring agents. The other differences lie in which elements are used in making the tablet or capsule. Essentially, vitamins, minerals and other supplements in tablet form are manufactured products. A supplement may be a single element or may be a combination of several elements, such as multi mineral combinations, or amino acid/mineral combinations.

There are certain terms you might encounter when reading a vitamin or mineral label. It is important that you understand what is on the label. A rule we have followed for years is, "If you come across a term that you cannot pronounce, don't eat it!" The original concept was created to avoid ingesting chemical substances. In recent times however, there have surfaced elements which have been named by other cultures. These may be difficult to pronounce if you are unfamiliar with the original language.

From a purely chemical standpoint synthetic elements are generally no different from the natural. Yet, what about those elements which are an integral part of the compound, but which have not yet been defined or even discovered? Another concept we encounter is that the sugar found in a banana is no different than that found in a soft drink. From a chemical standpoint this may be true, but we think of it more as observing a set of twins lying down. One is sleeping and one is dead. On the surface they appear identical, yet one has the ability to create life and the other does not. Along with this is the fact that depending on the stage of ripeness in the banana, the sugar may be more complex than the simple sugar found in a soft drink. There is also the element of ingesting empty calories in the soft drink. These are calories that contain no nutritional value. There are several incipients commonly used to create various effects in vitamin and mineral preparations. The most common we will explore here:

Vitamins & Minerals

Following each explanation is the RDI or the Reference Daily Intake. Previously the listed amount was called the RDA also known as the Recommended Daily Allowance. In reality this was really the MRDA or Minimum Recommended Daily Allowance. These were exactly what they said they were, namely, recommended daily minimums. Most people assumed that this was a healthy dose, when in reality it was what the government suggested as the minimum an adult should receive per day. One example of this was with vitamin E. The recommended daily allowance was 30 IU, which is an amount far below the 400IU daily intake that research has found to be necessary in order to be efficacious.

Next is a general outline of the main vitamins and minerals, including their purpose and function:

Vitamin A

This is a fat soluble vitamin necessary for new cell growth, to maintain healthy skin, hair, and mucous membranes. Aids in cell differentiation and visual acuity at night. This vitamin is stored by the body and can be toxic in large amounts accumulated over an extended period of time. Beta carotene is not a vitamin, but acts as a precursor which the body converts into vitamin A. Unlike Vitamin A, beta carotene is not toxic in high doses. Beta carotene is also known as pro-vitamin A, and is a valuable anti-oxidant. Vitamin A is found in yellow and orange fruits and vegetables, including carrots, sweet potatoes, yams, pumpkin, winter squash, asparagus, kale, brussel sprouts, cherries, watermelon, cantaloupe, mango, apricots and peaches. (5000 IU)

Vitamin B1

(Thiamine) Necessary for the enzymatic conversion of carbohydrates and fats into energy, to support the nervous system, increase the learning capacity, to treat fatigue, depression, irritability, prevent air and sea sickness, to promote healing after surgery, treat alcoholism and Bell's palsy (one-sided paralysis of the face). In the past the addition of thiamine to the diet eliminated beri-beri, caused by eating refined grain products. The best sources are wheat germ and bran, rice polishings, and the outer hulls of other whole grains, brown rice, oats, millet, spinach, cauliflower, sunflower seeds, peanuts, peas and beans. (1.5mg.)

Vitamin B2

(Riboflavin) Used as a building block of co-enzyme A, which the human system manufactures to release energy from foods. Riboflavin is instrumental in maintaining healthy hair, skin, nails, is necessary for normal cell growth and good vision. It is also used in stress, fatigue, vitality and growth problems. Riboflavin is used to treat acne, eczema, dermatitis, skin ulcers, digestive difficulties, found to be helpful in cellular oxygenation, cataracts and leg cramps. Brewer's yeast is the most abundant source of riboflavin, but brewer's yeast often causes flatulence and bloating in many subjects. Other natural sources are nori seaweed, millet, wild rice, peas, beans, dark leafy green vegetables, broccoli, asparagus, collard greens, whole grains, mushrooms and sunflower seeds.(10mg.)

Vitamin B3

(Niacin) Co-functions with enzymes to produce energy from foods. In larger doses it can lower serum cholesterol, act as a blood purifier and also lower blood pressure. When a sufficient amount of niacin is maintained in the body, the need for protein is lessened. A lack of niacin was the cause of pellagra, the symptoms of which are diarrhea, dementia and dermatitis, mainly from eating refined grains especially refined corn. Niacin in sufficient amounts anywhere from 50mg. on up, can cause a dilation of the blood vessels, drawing the blood to the surface, turning the skin bright red. Wherever you itch while in this state is an indication of toxinous residues in the tissue. If you begin scratching, it may feel wonderful, but you will never stop scratching until the niacin wears off. To stop the red flush, simply drink water. The best natural sources are dried beans, peas, wheat germ, whole grains, dates, figs, prunes and peanuts.(20mg.)

Vitamin B5

(Pantothenic Acid)Used as a building block of co-enzyme A, which the human system manufactures to release energy from foods. Pantothenic acid is known as the anti-stress vitamin, and is also thought to slow down the aging process and to prevent wrinkles. Pantothenic acid is used to give a healthy sheen to the hair and to help prevent premature graying. After surgery vitamin B5 is used to stimulate gastro-intestinal peristalsis (intestinal rhythm). It is widely found in foods, but is greatly deficient in refined foods. When preparing foods in water, be sure to utilize the remaining water, since B vitamins being water soluble, are leached into the water. Whole grains, peanuts, dried beans, sweet potatoes, green peas and cauliflower are good sources. It is also manufactured in the human intestinal tract. (10mg.)

Vitamin B6

(Pyridoxine)Promotes proper protein and fat metabolism, participates in neurotransmitter formation, and affects hormone distribution and water balance in women. Pyridoxine aids in fluid balance regulation, and the electrical functioning of the nerves, heart and musculo-skeletal system. With the increase of estrogen levels, whether natural or from the pill, more vitamin B6 is required. It is lost in the refining and processing of foods that contain it, and is not replaced in enriched flour. The best natural sources are whole wheat, wheat germ, beans, peanuts and walnuts. (2mg.)

Vitamin B12

(cobalamin)Necessary for healthy red blood cell formation, cell division and nervous system function. Unlike the other B vitamins which are required by the body in milligrams (mg.), vitamin B12 is measured in only micrograms (mcg.), since minute amounts are all that is needed, although larger doses up to 1mg. are used therapeutically. Vitamin B12 can be manufactured in the intestinal tract, but this function works best when the system is healthy. Until you reach that point it might be wise to supplement your B12 intake. Laxatives and the use of antacids tend to deplete the body of its' store of this important B vitamin. (6mg.)

Vitamin B15

(Pangamic Acid) has been shown by Russian researchers to reduce the buildup of lactic acid in the body and therefore reduce muscle fatigue and increase endurance in athletes. Other Russian research has found pangamic acid to be affective in alcohol and drug addiction, aging and senility. It is an antioxidant and also helps to lengthen cell life by protecting it from oxidation. It was first isolated from apricot kernels along with laetrile also known as B17.

Beta Carotene

precursor which converts into vitamin A in the body. Fat soluble, anti-oxidant. This helps protect against oxidative cell damage. This is found in yellow and orange colored fruits and vegetables, along with the green leafy vegetables. Beta-carotene helps in growth and tissue healing, serves as an anti-oxidant, stimulates healthy skin growth, and was recently discovered to stimulate T-helper cell activity. (refer to Vitamin A)

Biotin

a B vitamin essential for fat synthesis and the breakdown of protein and carbohydrates for energy. Biotin also helps incorporate amino acids into protein, to help metabolize fat utilization in weight reduction programs, reduce blood sugar in diabetic patients, and slow the progression of graying hair. Avidin the protein found in raw eggs will destroy biotin, and so body builders who consume raw eggs, need to avoid that practice, since it can also lead to fatigue, loss of appetite, depression and nausea. It is difficult to obtain sufficient biotin from food sources, but the friendly bacteria in the intestinal tract manufacture it for us. It is also found in brown rice and nuts.(300mg.)

Vitamin C

is a water soluble anti-oxidant, that promotes iron absorption from plant sources, and is necessary for collagen formation. Vitamin C is widely used in the treatment of the common cold and the flu, it produces a positive immunological response, it helps the body to handle stress and fight infections, helps in the formation and maintaining of healthy collagen and bring more rapid healing to injured or aging tissues. The best sources are citrus fruits especially oranges, lemons, limes, tangerines and grapefruit. (60mg.)

Calcium

is the most abundant mineral in the human body, and being such an integral part of so many functions, makes it the most important mineral in the human structure. It works best when in proper proportion to phosphorus at a ratio of about 2 _ to 1. Calcium helps to keep the blood alkaline, the nerves calm and the muscles relaxed. A shortage of calcium can lead to leg cramps. It is also a strengthening component in developing strong bones and teeth, and is integral to the clotting of blood, as well as muscle and nerve functioning. Although advertising and marketing would have us believe that milk and other dairy products are the best sources, in reality dark greens have twice the amount of calcium as dairy products. Recent research has shown that the large amounts of protein in dairy products, causes the kidneys to require an alkaline flush after flushing out the residues of eating animal based proteins. Since calcium is alkaline and abundant, this is pulled from the blood. Since the blood needs the calcium, it pulls it from the bones. This is now believed to be a major cause for osteoporosis. The best sources for calcium are dark greens, almonds, sunflower seeds, pinto, aduki and soybeans, Brazil nuts and hazelnuts. Avoid high oxalic acid foods such as beet tops, beet, spinach and chard as good sources of calcium, since the oxalic acid can form a bond with the calcium and create oxalates or stones, making the calcium not utilizable.(1000mg.)

Choline

is a member of the B complex and contains lipotropic or fat metabolizing properties. It is an important part of the neuro-transmitter acetylcholine and is therefore known as the memory mineral. It helps to maintain a well functioning nervous system, is an aid to liver and gall bladder function, muscle twitching and heart palpitations. Other possible uses are as an aid in treating insomnia, headache, dizziness, constipation, tinnitis (ringing in the ears) and hypoglycemia or low blood sugar. Although the human body can synthesize it from the amino acid glycine, the most abundant source is from soybeans, wheat germ, peanuts and some leafy greens.

Chromium

is an essential mineral that works in conjunction with insulin to maintain normal blood/sugar metabolism. Consequently chromium is used in the treatment of both diabetes mellitus and hypoglycemia. It has been used in conjunction with niacin, both parts of the glucose tolerance factor, in the treatment of high blood cholesterol. This mineral is found in whole grains, especially wheat and rye, chilis, potatoes, green peppers, apples, bananas and spinach.

Copper

An important element in enzymes that maintain the integrity of bone, lung cells and blood vessels, and it helps to metabolize iron. Copper aids in the formation of hemoglobin, the oxygen carrying molecule in the blood. Good sources are whole grains, peas, beans especially soy, nuts especially almonds, Brazil nuts, walnuts and hazelnuts. Other sources include green leafy vegetables and some dried fruits in particular prunes. (2mg.)

Vitamin D

(Calciferol) is known as the sunshine vitamin since sunlight on the skin actually forms vitamin D in the skin. This vitamin being fat soluble can be stored by the body and is therefore potentially toxic in large amounts. Vitamin D helps to regulate calcium metabolism, bone formation, prevents rickets, tooth decay and gum problems, and aids in the absorption of phosphorus. Calciferol also regulates the absorption and use of calcium and phosphorus, which work synergistically, leading to proper muscle and bone function. The best source for a pure vegetarian is the sun. (400-1000 IU daily)

Vitamin E

Fat soluble anti-oxidant which protects cell membranes from damage due to oxidation. Research has also connected vitamin E with increased endurance and heart function. Vitamin E comes in two forms, natural and synthetic. The natural form is made from vegetable sources, generally soy, but may also be made from the germ containing oils from oat, wheat or rice. Natural vitamin E in its' chemical structure has the polarity of its' valence running off the carbon chain, facing to the right. One term in Latin for

is "dextro", so the natural form of vitamin E is referred to as "d-alpha".

In the synthetic but biologically active form of vitamin E, is generally made from mineral oil. At this time chemists cannot control the polarity of the valence. As a result, the polarity goes to both the left and the right. One term for" left" in Latin is "laevo". The chemical designation for this is "l", so the synthetic vitamin E is called "d-l alpha". Whenever possible always obtain the "d-alpha" form of vitamin E. The best research says that a minimum of 400IU per day is necessary in order to receive a sufficient amount to be therapeutically beneficial, as opposed to the 30IU recommended by the government.

Folic Acid

Another of the B vitamins, and named after the Latin folium, because it is found in green leafy vegetables, including kale, beet tops, beets, spinach, chard, broccoli and asparagus. Necessary for DNA synthesis and red blood cell formation. This also protects against certain birth defects. (400mg.)

Inositol

is a part of the B complex, acts as a lipotropic agent, helping to emulsify fats. Some conditions associated with deficiency are eczema, hair loss, eye problems and hair loss. The best sources are citrus fruits (except for lemons), whole grains, cantaloupe, wheat germ, lima beans, cabbage and in soy lecithin.

Iodine

Principal component of thyroid gland hormones which control body metabolism. When iodine levels are low goiter or enlargement of the thyroid gland, will develop. The thyroid hormones particularly thyroxin which is 65% iodine, are responsible for our basal metabolic rate (BMR) which is our body's use of energy. These hormones are also needed for normal growth and development, energy metabolism and protein synthesis. Sea vegetables (seaweeds) especially kelp are excellent sources.(150 mcg.)

Iron

is needed for oxygen transport in muscle and blood, and is one of the elements necessary for producing energy. Along with calcium and zinc, iron is one of the most deficient elements in the common diet. The standard teaching is that iron is difficult if not impossible to absorb on a vegetarian diet. Yet one of your authors while in college in the Ô60s was part of a study on the absorption of a hematinic or iron supplement. Of the twenty students involved in the program, this author was the only vegetarian in the study, and had the highest level of iron of anyone in the test, at the beginning, throughout the testing period and at the end. Signs of deficiency are weakness, fatigue and loss of stamina. The sources of iron he used were beet tops and organic Concord grape juice. Other good natural sources are kelp, sesame seeds, whole grains, wheat germ, millet, oats, brown rice, lima beans, kidney beans, soy beans and green peas. (18mg.)

Magnesium

Catalyst which activates more than 300 enzymes. Maintains stable levels of calcium and phosphorus in the bones. With a shortage of magnesium we will tend to lose flexibility, and calcium will tend to store in the blood vessel walls, making them more rigid, and consequently pushing up our blood pressure. Magnesium is a natural tranquilizer, and is the anti-stress mineral. Almost all of our magnesium is found in the vegetable kingdom, although it is fairly high in seafood, the best sources are dark green leafy produce. It is also high in soy products such as tofu, and nuts including almonds, Brazil, and pecans. It is also found in whole grains such as wheat, brown rice, millet, and fruits such as apricots and avocado. (400mg.)

Manganese

is involved in many enzyme systems to help catalyze several biochemical responses, including amino acid and energy metabolism. Manganese can take the place of magnesium in some enzyme systems. In proper amounts it can improve memory, and counteract nervousness, irritability and dizziness. In studies on rats, deficiencies of manganese led to sterility. Nuts and whole grains especially barley, whole wheat, millet and oats, although most of the manganese is found in the bran and germ. (2mg.)

Para-amino-benzoic Acid

(PABA)is a member of the vitamin B complex, and is known for encouraging healthy hair and as a natural sun screen. It aids in the metabolization and utilization of amino acids. PABA is important to intestinal health, skin and hair pigment It is found in wheat germ and whole grains.

Phosphorus

Forms a complex with calcium to promote proper bone and tooth materialization. Next to calcium, phosphorus is the most abundant element in our body, is essential for energy production, protein synthesis for growth, and in the utilization of carbohydrates and fats. Seeds and nuts, whole grains, wheat germ and bran are good vegetarian sources. (800mg.)

Potassium

Necessary for normal nerve transmission, blood pressure and muscle contraction. It is one of the main blood minerals known as electrolytes, the others being sodium and chloride. A diet high in potassium and lower in sodium will help prevent hypertension. The best sources are leafy green vegetables including spinach and lettuce, and vegetables such as cucumber, broccoli, lima beans, tomatoes, potatoes, and fruits including watermelon, oranges, bananas, apples, apricots, and whole grains, wheat germ, seeds and nuts. (3500mg.)

Selenium

Found in the anti-oxidant enzyme glutathione peroxidase, which works with Vitamin E to guard cell membranes. An important contribution to the prevention of cardiovascular disease and cancer. Barley, oats, wheat, nuts, especially Brazil, broccoli, garlic onion, mushroom, tomato and radishes are good sources. (70mg.)

Sodium

is a very abundant mineral in the human body. The sodium intake for most people in our culture is way too high. About 90% of the sodium intake in the American and Canadian diets is in excess of our bodily needs. Excess can lead to high blood pressure, although the body eliminates some of the excess through sweating, urination, vomiting and diarrhea. Excess sodium places undue stress on the kidneys. Goods natural sources are celery, seaweeds, carrots, beets and artichokes. No natural source contains an excessive amount of sodium. Most excess is consumed through processed and fast foods, especially snack foods.

Zinc

Integral to DNA synthesis, improving acne, to help maintain healthy skin and cells, to support immune function increasing formation of "T" cells, assists in male sexual performance, facilitates in collagen formation, and thus it may be helpful in wound healing (150mg. Daily), and may help taste acuity. Zinc also reduces oxidative damage to cell membranes. (15mg.)