Learn the Health Benefits and Potential Side-Effects of Supplements
Vitamin supplement information is all over the place. As more and more people are discovering the health benefits of using natural health products, more companies try to jump in and grab their share.
There are many health benefits that come from using high quality supplements, but you should also be aware of the potential side-effects that can occur if you are not careful.
However, I am not saying that the side-effects are to be expected, not at all. I myself have studied the latest vitamin supplement information and take a multivitamin on a daily basis.
Potential Side-Effects and How to Avoid Them
With all that said, there are not a lot of side-effects that you have to worry about, but if you're on any special medication or have a particularly vulnerable health condition, you should definitely contact your doctor and talk with him about the supplement you intend to buy.
Some of the best supplements contain not only vitamins and minerals, but also antioxidants, enzymes, amino acids, neuroneutrients and specialty ingredients.
These can, in some rare cases affect your medication and your health. However, it happens very rarely, but you still want to be careful and double-check with both the manufacturer's customer support and your physician.
The Health Benefits
There's a lot of vitamin supplement information out there, but in this article you get a special treat, because I've been using multivitamin supplement for over half a decade.
I may look young, but I suspect that is because I live as healthily as possible and take high quality supplements.
Some of the health benefits that you can expect if you take a high quality multivitamin are:
• Improved sense of wellbeing
• Increased energy
• Better looking skin
• Stronger nails and bones
• Better eyesight
• Improved sleep
• Reduction in some allergies
• Less vulnerable to colds, viruses, flu's and bacteria
• Improved cholesterol
• Improved blood pressure
• Stronger cardiovascular system
How to Find the Best Natural Supplements
The list goes on and on. If you want to take advantage of these health benefits, you certainly can. There are plenty of high quality multivitamin supplements on the market today, so you should have no problem finding one that fulfills your needs.
However, you might want to watch out for the cheaper alternatives that do not provide any proof of their claims. I personally always look for one that blends together ingredients, such as herbs, vitamins, minerals and specialty nutrients like resveratrol and SAMe.
By Henri K. Junttila
Saturday, October 31, 2009
Tuesday, October 27, 2009
Deficiency of Vitamin D
Symptoms and Side Effects
Vitamin D Deficiency Symptoms and Side Effects The article aims to educate you on the severity of not having enough vitamin D and teaches you how to check for the symptoms of vitamin D deficiency.
With more and more office personals going to office in the early morning and leaving only after the sunset, the time exposed to the sun is getting lesser.
Without sunshine, our body is not able to generate enough vitamin D, hence the lack of it, which poses a health risk.
Some Vitamin D Deficiency Symptoms
* Muscle pain
* Sudden loss of muscle strength
* Constant bone pains
* Low energy / Moodless
Reasons and causes of vitamin D deficiency can vary accordingly.
Usually seasons such as winter forces people to rest at home, hence the lack of sunshine can be the primary cause for people to have lack of vitamin D.
Dangerous side effect of malnutrition of vitamin D
* Osteoporosis
* Osteomalacia
* Rickets
* Dental cativities
Osteoporosis, osteomalacia and rickets are diseases related to our skeletal structure.
As you know, bones are mineralized using vitamin D and calcium.
Shortage of vitamin D prevent the growth of bones, which causes rickets in children. Children suffering from rickets causes knock knees and bone deformation!
For adults, osteomalacia can occur which leads to weak bones which might eventually lead to bone cancer. Without mineralization, bone become frail and simple knock to the bone might even cause a fracture!
Teeth will become brittle and will cause them to chip off. This are part of vitamin D deficiency symptoms.
People who are at risk are
* Young children
* Working office-bound adults
* Pregnant woman
* Elderly
When young, the skeleton is constantly growing at a rapid pace. Hence attention must be given to make sure they have their daily requirement of vitamin D.
Office workers too tend to suffer from the insufficient exposure to sunlight, which minimize the body's ability to create vitamin D.
Pregnant woman, too, are at risk to suffer vitamin D side effects as most of their body nutrients are given to the baby.
As our body ages, the body loses its natural ability to create and absorb vitamin D, thus extra care must be given to ensure that the elderly have their requirement amount of vitamin D.
If you or your relatives have any vitamin D deficiency symptoms, it is recommended that you seek a doctor's attention immediately!
Vitamin D Deficiency Treatment Although malnutrition of vitamin D is serious, recovering from malnutrition of vitamin D is easy. Spend an hour for a walk in the park regularly and your body will start to heal by itself.
Another alternative method will be taking supplements to replenish the vitamin D back that is needed by your body.
However, although overdose is rare, check with your doctor for a prescription.
After recovering, remember to maintain a healthy diet of fish and milk with sunlight exposure and you will never face vitamin D deficiency symptoms again.
By MinRong Jr
Vitamin D Deficiency Symptoms and Side Effects The article aims to educate you on the severity of not having enough vitamin D and teaches you how to check for the symptoms of vitamin D deficiency.
With more and more office personals going to office in the early morning and leaving only after the sunset, the time exposed to the sun is getting lesser.
Without sunshine, our body is not able to generate enough vitamin D, hence the lack of it, which poses a health risk.
Some Vitamin D Deficiency Symptoms
* Muscle pain
* Sudden loss of muscle strength
* Constant bone pains
* Low energy / Moodless
Reasons and causes of vitamin D deficiency can vary accordingly.
Usually seasons such as winter forces people to rest at home, hence the lack of sunshine can be the primary cause for people to have lack of vitamin D.
Dangerous side effect of malnutrition of vitamin D
* Osteoporosis
* Osteomalacia
* Rickets
* Dental cativities
Osteoporosis, osteomalacia and rickets are diseases related to our skeletal structure.
As you know, bones are mineralized using vitamin D and calcium.
Shortage of vitamin D prevent the growth of bones, which causes rickets in children. Children suffering from rickets causes knock knees and bone deformation!
For adults, osteomalacia can occur which leads to weak bones which might eventually lead to bone cancer. Without mineralization, bone become frail and simple knock to the bone might even cause a fracture!
Teeth will become brittle and will cause them to chip off. This are part of vitamin D deficiency symptoms.
People who are at risk are
* Young children
* Working office-bound adults
* Pregnant woman
* Elderly
When young, the skeleton is constantly growing at a rapid pace. Hence attention must be given to make sure they have their daily requirement of vitamin D.
Office workers too tend to suffer from the insufficient exposure to sunlight, which minimize the body's ability to create vitamin D.
Pregnant woman, too, are at risk to suffer vitamin D side effects as most of their body nutrients are given to the baby.
As our body ages, the body loses its natural ability to create and absorb vitamin D, thus extra care must be given to ensure that the elderly have their requirement amount of vitamin D.
If you or your relatives have any vitamin D deficiency symptoms, it is recommended that you seek a doctor's attention immediately!
Vitamin D Deficiency Treatment Although malnutrition of vitamin D is serious, recovering from malnutrition of vitamin D is easy. Spend an hour for a walk in the park regularly and your body will start to heal by itself.
Another alternative method will be taking supplements to replenish the vitamin D back that is needed by your body.
However, although overdose is rare, check with your doctor for a prescription.
After recovering, remember to maintain a healthy diet of fish and milk with sunlight exposure and you will never face vitamin D deficiency symptoms again.
By MinRong Jr
Saturday, October 24, 2009
Foods High in Vitamin A
Delicious Foods That Will Supercharge Your Health Naturally
When I think about foods high in vitamin A, I immediately think about carrots. I don't know about you, but I really like carrots. They aren't the most delicious snack, but somehow they are addictive to me.
In this article I'll briefly run through other foods high in vitamin A and what other options you can use to get the nutrients into your body that it needs. I have been passionate about improving my health for many years.
One of the main reasons for this is because I suffered from health problems in my late teens, which spurred me to start learning about solutions other than what the doctors were providing.
With all that said, here are a few excellent foods high in vitamin A:
• Carrots
• Sweet potatoes
• Red pepper
• Spinach
• Kale
• Mangoes
• Apricots
• Cheese
• Eggs
• Fresh creams
• Liver
• Cod liver oil
As you can see, it is easy to find foods high in vitamin A content. However, you should look out for eating too much vitamin A, because it can cause nausea, dizziness, aging, vomiting and even hair loss in some cases.
Don't worry though, most people do not have to even think about getting too much vitamin A. If you're eating pounds and pounds of liver every day you might want to rethink your approach, otherwise you are most likely safe.
One of the best ways to get enough vitamin A and other vitamins into your body is to use a high quality multivitamin supplement. This is what I personally do and it has served me very well.
I am sure you are familiar with the amazing health benefits that come from getting the right nutrients into your body. With the right multivitamin supplement, you can give your body not only all the vitamins, but also the rights minerals, antioxidants and enzymes.
This can help you:
• Boost your immune system
• Increase your heart health
• Reduce allergies
• Improve your memory, focus and cognitive abilities
• Improve your mood and happiness
• Increase your energy
These benefits are just the tip of the iceberg. I have experienced them myself from taking a multivitamin and enough vitamin A, so I know they are true!
By Henri K. Junttila
When I think about foods high in vitamin A, I immediately think about carrots. I don't know about you, but I really like carrots. They aren't the most delicious snack, but somehow they are addictive to me.
In this article I'll briefly run through other foods high in vitamin A and what other options you can use to get the nutrients into your body that it needs. I have been passionate about improving my health for many years.
One of the main reasons for this is because I suffered from health problems in my late teens, which spurred me to start learning about solutions other than what the doctors were providing.
With all that said, here are a few excellent foods high in vitamin A:
• Carrots
• Sweet potatoes
• Red pepper
• Spinach
• Kale
• Mangoes
• Apricots
• Cheese
• Eggs
• Fresh creams
• Liver
• Cod liver oil
As you can see, it is easy to find foods high in vitamin A content. However, you should look out for eating too much vitamin A, because it can cause nausea, dizziness, aging, vomiting and even hair loss in some cases.
Don't worry though, most people do not have to even think about getting too much vitamin A. If you're eating pounds and pounds of liver every day you might want to rethink your approach, otherwise you are most likely safe.
One of the best ways to get enough vitamin A and other vitamins into your body is to use a high quality multivitamin supplement. This is what I personally do and it has served me very well.
I am sure you are familiar with the amazing health benefits that come from getting the right nutrients into your body. With the right multivitamin supplement, you can give your body not only all the vitamins, but also the rights minerals, antioxidants and enzymes.
This can help you:
• Boost your immune system
• Increase your heart health
• Reduce allergies
• Improve your memory, focus and cognitive abilities
• Improve your mood and happiness
• Increase your energy
These benefits are just the tip of the iceberg. I have experienced them myself from taking a multivitamin and enough vitamin A, so I know they are true!
By Henri K. Junttila
Friday, October 23, 2009
Multivitamin Supplements
Why They Are Essential to Your Health
Multivitamin supplements often include minerals. Some of the minerals that people are prone to be deficient in are iron, magnesium, zinc, and calcium. Multivitamin supplements contain many different kinds of vitamins, including the ones listed here.
Vitamin A is found in many multivitamin supplements. Deficiency in vitamin A is uncommon unless you are elderly. It is vital for your immune system to function optimally, and it is sometimes taken to prevent bone loss and certain types of birth defects. But vitamin A should never be taken in large doses because it can be dangerous.
Beta carotene is an antioxidant in multivitamin supplements that helps increase white blood cell numbers and boosts the body's disease fighting immune activities. Together, vitamin A and beta carotene keep the cells in your eyes healthy.
Folic acid is especially important during pregnancy and is included in prenatal multivitamin supplements. Folic acid deficiencies can lead to low birth weight and an increased risk of neural tube defects such as spina bifida in babies.
There are quite a few B vitamins, and most of them are found in multivitamin supplements. Folic acid is technically a B vitamin. Pyridoxine is another. Along with B12, pyridoxine is important for controlling levels of homocysteine in the blood. High levels of homocysteine can lead to heart disease, strokes, and Alzheimer's disease. Vitamin B12 can also help fight heart disease, anemia, and memory loss. Thiamine, also called vitamin B1, is important for proper brain function. The vitamin niacin, also called B3, prevents a disease called pellagra. Pellagra is relatively rare, but it is caused by a deficiency in niacin and results in scaly sores on the skin, inflamed mucous membranes, diarrhea, and mental confusion.
Vitamin C is an antioxidant and a booster of the immune system that helps keep skin healthy and helps in healing of wounds and scars.
Vitamin D is essential to proper absorption of the mineral calcium. A deficiency of vitamin D can lead to bone loss, fractures, and a disease called rickets, which can result in severe bone pain. Though vitamin D can be manufactured by the human body from exposure to sunlight, it is included in multivitamin supplements too because the deficiency can be so painful. However, that does not mean that you should take mega doses of it.
If you shop around, you can find multivitamin supplements that contain vitamin K. Deficiency in vitamin K can cause bleeding and leads to easy bruising and osteoporosis (brittle bones).
Along with vitamin D and vitamin K, calcium is a mineral found in many multivitamin supplements. It is necessary for building and maintaining adequate bone mass. Consuming enough calcium reduces the risk of bone fractures in older people.
While multivitamin supplements may provide more than 100% of your recommended daily allowance of some vitamins, it is not a good idea to consume enormous amounts of any vitamin or mineral. The levels in multivitamins are generally considered safe, but supplements containing individual vitamins sometimes contain doses large enough that they could be risky.
Theoretically, your diet is supposed to be sufficient to provide 100% of your recommended daily allowance of the basic vitamins and minerals, but the person who eats a balanced diet with adequate vitamins and minerals every single day is rare in today's fast-paced world. There are many multivitamins available, and it may take some research to decide which kind is best for you. If you start taking a multivitamin supplement and experience any side effects, it is a good idea to stop taking them and see if the problem goes away. If so, you should ask your doctor to recommend a multivitamin supplement.
There are about a dozen recognized vitamins that humans are recommended to consume in certain quantities. A long term shortage in any of them can cause symptoms of vitamin deficiency. While multivitamin supplements can do a great job of preventing vitamin deficiencies, they are not a substitute for a healthy lifestyle, including a healthy diet and regular exercise.
By Hien Chung
Multivitamin supplements often include minerals. Some of the minerals that people are prone to be deficient in are iron, magnesium, zinc, and calcium. Multivitamin supplements contain many different kinds of vitamins, including the ones listed here.
Vitamin A is found in many multivitamin supplements. Deficiency in vitamin A is uncommon unless you are elderly. It is vital for your immune system to function optimally, and it is sometimes taken to prevent bone loss and certain types of birth defects. But vitamin A should never be taken in large doses because it can be dangerous.
Beta carotene is an antioxidant in multivitamin supplements that helps increase white blood cell numbers and boosts the body's disease fighting immune activities. Together, vitamin A and beta carotene keep the cells in your eyes healthy.
Folic acid is especially important during pregnancy and is included in prenatal multivitamin supplements. Folic acid deficiencies can lead to low birth weight and an increased risk of neural tube defects such as spina bifida in babies.
There are quite a few B vitamins, and most of them are found in multivitamin supplements. Folic acid is technically a B vitamin. Pyridoxine is another. Along with B12, pyridoxine is important for controlling levels of homocysteine in the blood. High levels of homocysteine can lead to heart disease, strokes, and Alzheimer's disease. Vitamin B12 can also help fight heart disease, anemia, and memory loss. Thiamine, also called vitamin B1, is important for proper brain function. The vitamin niacin, also called B3, prevents a disease called pellagra. Pellagra is relatively rare, but it is caused by a deficiency in niacin and results in scaly sores on the skin, inflamed mucous membranes, diarrhea, and mental confusion.
Vitamin C is an antioxidant and a booster of the immune system that helps keep skin healthy and helps in healing of wounds and scars.
Vitamin D is essential to proper absorption of the mineral calcium. A deficiency of vitamin D can lead to bone loss, fractures, and a disease called rickets, which can result in severe bone pain. Though vitamin D can be manufactured by the human body from exposure to sunlight, it is included in multivitamin supplements too because the deficiency can be so painful. However, that does not mean that you should take mega doses of it.
If you shop around, you can find multivitamin supplements that contain vitamin K. Deficiency in vitamin K can cause bleeding and leads to easy bruising and osteoporosis (brittle bones).
Along with vitamin D and vitamin K, calcium is a mineral found in many multivitamin supplements. It is necessary for building and maintaining adequate bone mass. Consuming enough calcium reduces the risk of bone fractures in older people.
While multivitamin supplements may provide more than 100% of your recommended daily allowance of some vitamins, it is not a good idea to consume enormous amounts of any vitamin or mineral. The levels in multivitamins are generally considered safe, but supplements containing individual vitamins sometimes contain doses large enough that they could be risky.
Theoretically, your diet is supposed to be sufficient to provide 100% of your recommended daily allowance of the basic vitamins and minerals, but the person who eats a balanced diet with adequate vitamins and minerals every single day is rare in today's fast-paced world. There are many multivitamins available, and it may take some research to decide which kind is best for you. If you start taking a multivitamin supplement and experience any side effects, it is a good idea to stop taking them and see if the problem goes away. If so, you should ask your doctor to recommend a multivitamin supplement.
There are about a dozen recognized vitamins that humans are recommended to consume in certain quantities. A long term shortage in any of them can cause symptoms of vitamin deficiency. While multivitamin supplements can do a great job of preventing vitamin deficiencies, they are not a substitute for a healthy lifestyle, including a healthy diet and regular exercise.
By Hien Chung
Saturday, October 17, 2009
Vitamin D Deficiency - Part Two
This is part two of Vitamin D Deficiency.
Vitamin D Deficiency - What Do We Need to Know?
Even when your clients do leave the office for their summer holidays, there is no guarantee this will help the situation. A combination of nanny-state public health warnings and parental paranoia have created a situation where millions refuse to spend more than a few seconds exposed to the sun's rays without slapping on some sunscreen. Burning should always be avoided, but Factor 15 cream blocks around 99% of Vitamin D production at the skin. Recommending short spells of full exposure to the sun is therefore a positive move (clients can always apply the cream afterwards, or cover up/find shade) . It is estimated that the ideal time in the sun (for optimum Vitamin D3 production, anyway) is about a third of the time it takes for the skin to burn - thus, this will change depending on the skin type of the individual and the weather (unsurprisingly, those with darker skin both absorb vitamin D and burn at a slower rate). A lunchtime walk is also strongly advised for all; just half an hour in the sunshine will typically result in the production of 250mcg (10,000 IU) of vitamin D3.
However, these recommendations get more complicated when it comes to the darker months. A 'Vitamin D winter' occurs when there is insufficient sunshine to provide the skin with any UVB rays. This occurs anywhere about 35 degrees latitude and above (this means London, Scandinavia, Chicago, New York, Canada, etc) and will apply for several months per year. I live in the UK and, although this Vitamin D winter will vary from year to year, I would expect it to begin in October and recede during the first shoots of sunshine in March. During this time, clients should be advised to consider either weekly sunbeds or vitamin D3 supplements (which are superior to vitamin D2 - ergocalciferol - as D3 is much more bioavailable).
Weekly sunbeds (at durations less than that used for tanning) are the simplest option in many cases. But, should clients choose to supplement, then the next question is dosage. Whilst an earlier 2004 paper suggested 1,000 IU/day was sufficient to maintain adequate blood levels of vitamin D, five years later there was been a flurry of research (especially in the last two years) which concludes that even these blood levels are actually insufficient. The Vitamin D council provide a blanket recommendation for individuals who suspect deficiency to use a dose of 5,000IU (125mcg) of Vitamin D3 per day, and then take a blood test after 3 months to see whether the dose needs to be altered up or down. The consensus of research in the last two years is that around 4,000 IU/day is required to maintain optimal bloods levels, in the absence of sunlight. This is a departure from the inclination of mainstream medicine, where a taciturn fear of Vitamin D toxicity still clearly exists. This seems to stem from a 1984 study which found toxicity at only 3,800 IU/day and, although the results have never been repeated in similar studies and recent research has shown that 10,000 IU/day poses no risk risk to adults, the US Food and Nutrition Board set an upper limit at this figure of 3,800 IU/day. The arguments continue to rage. Meanwhile, if your client would prefer to use supplements, then I would suggest referral to a respected nutritional therapist - the job of a good trainer is to recognise deficiencies, not necessarily correct them on the gym floor.
Despite the clear bill of health given to higher doses of oral vitamin D, I still think its always a good idea to check levels in the body when using supplements. This is done through a blood test but, when you do so, be sure to ask the doctor for the right test. Although 1,25-hydroxyvitamin D is the more metabolically active substance in the body, tests for 25-hydroxyvitamin D are a much more reliable test of vitamin D status in the body. Optimal levels appear to be between 45-56ng/mL.
Although vitamin D deficiency is very widespread, there are certain factors that we as trainers can look out for before referring clients to a nutritional therapist:
* frequent colds and infections
* eczema, asthma, allergic reactions
* tooth decay
* hair loss
* muscle twitching/spasm
* arthritis and osteoporosis
* trouble sleeping
* anyone who is obese
* anyone with dark skin
* anyone with chronic disease (eg high cholesterol, hypertension, etc)
In principle, vitamin D issue is very simple, as per so many other nutrients; when you provide the body with the amount it has evolved with, you see a remarkable improvement in general wellness and all markers for a variety of chronic disease. However, the fact that it can be obtained through sunlight exposure as well as diet makes the discussion on correcting deficiency more complex. Whilst mainstream institutions continue to steer clear of addressing this important issue, that does not mean we as trainers should do the same - if we do, we are doing a disservice to half our client base!
By Marek Doyle
Vitamin D Deficiency - What Do We Need to Know?
Even when your clients do leave the office for their summer holidays, there is no guarantee this will help the situation. A combination of nanny-state public health warnings and parental paranoia have created a situation where millions refuse to spend more than a few seconds exposed to the sun's rays without slapping on some sunscreen. Burning should always be avoided, but Factor 15 cream blocks around 99% of Vitamin D production at the skin. Recommending short spells of full exposure to the sun is therefore a positive move (clients can always apply the cream afterwards, or cover up/find shade) . It is estimated that the ideal time in the sun (for optimum Vitamin D3 production, anyway) is about a third of the time it takes for the skin to burn - thus, this will change depending on the skin type of the individual and the weather (unsurprisingly, those with darker skin both absorb vitamin D and burn at a slower rate). A lunchtime walk is also strongly advised for all; just half an hour in the sunshine will typically result in the production of 250mcg (10,000 IU) of vitamin D3.
However, these recommendations get more complicated when it comes to the darker months. A 'Vitamin D winter' occurs when there is insufficient sunshine to provide the skin with any UVB rays. This occurs anywhere about 35 degrees latitude and above (this means London, Scandinavia, Chicago, New York, Canada, etc) and will apply for several months per year. I live in the UK and, although this Vitamin D winter will vary from year to year, I would expect it to begin in October and recede during the first shoots of sunshine in March. During this time, clients should be advised to consider either weekly sunbeds or vitamin D3 supplements (which are superior to vitamin D2 - ergocalciferol - as D3 is much more bioavailable).
Weekly sunbeds (at durations less than that used for tanning) are the simplest option in many cases. But, should clients choose to supplement, then the next question is dosage. Whilst an earlier 2004 paper suggested 1,000 IU/day was sufficient to maintain adequate blood levels of vitamin D, five years later there was been a flurry of research (especially in the last two years) which concludes that even these blood levels are actually insufficient. The Vitamin D council provide a blanket recommendation for individuals who suspect deficiency to use a dose of 5,000IU (125mcg) of Vitamin D3 per day, and then take a blood test after 3 months to see whether the dose needs to be altered up or down. The consensus of research in the last two years is that around 4,000 IU/day is required to maintain optimal bloods levels, in the absence of sunlight. This is a departure from the inclination of mainstream medicine, where a taciturn fear of Vitamin D toxicity still clearly exists. This seems to stem from a 1984 study which found toxicity at only 3,800 IU/day and, although the results have never been repeated in similar studies and recent research has shown that 10,000 IU/day poses no risk risk to adults, the US Food and Nutrition Board set an upper limit at this figure of 3,800 IU/day. The arguments continue to rage. Meanwhile, if your client would prefer to use supplements, then I would suggest referral to a respected nutritional therapist - the job of a good trainer is to recognise deficiencies, not necessarily correct them on the gym floor.
Despite the clear bill of health given to higher doses of oral vitamin D, I still think its always a good idea to check levels in the body when using supplements. This is done through a blood test but, when you do so, be sure to ask the doctor for the right test. Although 1,25-hydroxyvitamin D is the more metabolically active substance in the body, tests for 25-hydroxyvitamin D are a much more reliable test of vitamin D status in the body. Optimal levels appear to be between 45-56ng/mL.
Although vitamin D deficiency is very widespread, there are certain factors that we as trainers can look out for before referring clients to a nutritional therapist:
* frequent colds and infections
* eczema, asthma, allergic reactions
* tooth decay
* hair loss
* muscle twitching/spasm
* arthritis and osteoporosis
* trouble sleeping
* anyone who is obese
* anyone with dark skin
* anyone with chronic disease (eg high cholesterol, hypertension, etc)
In principle, vitamin D issue is very simple, as per so many other nutrients; when you provide the body with the amount it has evolved with, you see a remarkable improvement in general wellness and all markers for a variety of chronic disease. However, the fact that it can be obtained through sunlight exposure as well as diet makes the discussion on correcting deficiency more complex. Whilst mainstream institutions continue to steer clear of addressing this important issue, that does not mean we as trainers should do the same - if we do, we are doing a disservice to half our client base!
By Marek Doyle
Friday, October 16, 2009
Vitamin D Deficiency - Part One
This article written by Marek Doyle is long, so I separate it into two articles. This is the beginning of the article. I put it here since it contains useful information about vitamin D.
What Do We Need to Know?
What if I told you that there is a vitamin for which half the population are deficient, and that correcting this deficiency reduces their coronary risk by half? What if I told you that correcting this deficiency would also improve their mood and energy levels/metabolic rate, insulin resistance, and immune system? And that the levels of this vitamin have a stronger correlation to cancer risk than any other?Would you ask me why no-one told you about this earlier?
You'd be right to - the widespread deficiency of vitamin D is one of epic proportions, yet it rarely discussed. If you conduct 20 training sessions per week, then 10 of these are with clients whose hormones, organ systems metabolism are impaired by the lack of such a key nutrient. The most popular aims of my clients are to lose weight and improve their health (in that order); insufficient levels of vitamin D will make weight loss harder and make optimum health impossible. Together with a lack of magnesium, zinc and omega-3s, our food sources and our lifestyles make vitamin D deficiency an epidemic.
There are receptors for vitamin D in 30 different types of tissue, and vitamin D is involved in the transciption of more than 200 different DNA sequences. Put simply, there is very little it is not involved with. Vitamin D is required to manufacture tyrosine hydroxylase, an important enzyme that is required to make dopamine. Without sufficient dopamine, there is insufficient stimuli of the hypothalamus, which can result in mood disorders and a depressed metabolism/hormonal output. It also supports the production of insulin at the pancreas, proving thoroughly beneficial in both type 1 and type 2 diabetes. A study of of more than 10,000 Finnish children given 2,000 IU/day for a year showed a 78% reduction in the incidence of type 1 diabetes in the 31 years of study, and even a lower intake of just 800 IU/day has been shown to reduce the risk of type 2 diabetes by a third. On a day to day basis, vitamin D improves insulin sensitivity. Vitamin D also improves leptin sensitivity (leptin is the hormone that tells us we are full). Reversing insulin and blood sugar swings and reducing over-eating will help weight loss no end.
On a more long-term basis, vitamin D levels are a strong predictor of cardiovascular risk. Data shows that a clear correlation from the incidence of heart attack to the rate of vitamin D deficiency. A 2007 study showed that men with blood levels below 15ng/mL were 2.42 times more likely to suffer a heart attack than those who had levels above 30ng/mL. It also confers powerful protection against cancer; vitamin D increases the self-destruction of mutated cells, reduces the reproduction of cancer cells and interrupts the growth of blood vessels to tumours. Higher blood levels of vitamin D have been shown to be protective against all forms of cancer, reducing risk by between 25% and 50% in a number of studies. That is spectacular. If any of your clients have a family history of cancer and are concerned as to their own risk, advise them to get their vitamin D levels checked.
Another method through which vitamin D improves cancer risk is by enhancing the immune system. It strengthens the innate response, which makes it much more effective against viruses, yeasts/fungi, intracellular bacteria and tumours. The most impressive thing about this enhancement of the immune response is that optimal levels of vitamin D provide protection against colds and infections but also auto-immunity and allergic reactions, especially eczema. With this combined effect, this makes vitamin D one of the best immune modulators known and confers measurable and noticeable benefit when levels of this nutrient are addressed. This is great for your client but also great for you - less sessions cancelled through illness!
A look at how we obtain vitamin D explains the current epidemic of deficiency. Humans make vitamin D3 (cholecalciferol) quite freely when exposed to sunshine.. The other sources are from diet - Cod Liver Oil and, to a lesser extent, fish oils in general. Meanwhile, the RDA has remained at a woefully inadequate figure of 200 IU. And therein lies our problem; as a society, almost none of us get the amount of sunshine we have evolved to receive, and very few get the amount of oily fish they were designed for.
What Do We Need to Know?
What if I told you that there is a vitamin for which half the population are deficient, and that correcting this deficiency reduces their coronary risk by half? What if I told you that correcting this deficiency would also improve their mood and energy levels/metabolic rate, insulin resistance, and immune system? And that the levels of this vitamin have a stronger correlation to cancer risk than any other?Would you ask me why no-one told you about this earlier?
You'd be right to - the widespread deficiency of vitamin D is one of epic proportions, yet it rarely discussed. If you conduct 20 training sessions per week, then 10 of these are with clients whose hormones, organ systems metabolism are impaired by the lack of such a key nutrient. The most popular aims of my clients are to lose weight and improve their health (in that order); insufficient levels of vitamin D will make weight loss harder and make optimum health impossible. Together with a lack of magnesium, zinc and omega-3s, our food sources and our lifestyles make vitamin D deficiency an epidemic.
There are receptors for vitamin D in 30 different types of tissue, and vitamin D is involved in the transciption of more than 200 different DNA sequences. Put simply, there is very little it is not involved with. Vitamin D is required to manufacture tyrosine hydroxylase, an important enzyme that is required to make dopamine. Without sufficient dopamine, there is insufficient stimuli of the hypothalamus, which can result in mood disorders and a depressed metabolism/hormonal output. It also supports the production of insulin at the pancreas, proving thoroughly beneficial in both type 1 and type 2 diabetes. A study of of more than 10,000 Finnish children given 2,000 IU/day for a year showed a 78% reduction in the incidence of type 1 diabetes in the 31 years of study, and even a lower intake of just 800 IU/day has been shown to reduce the risk of type 2 diabetes by a third. On a day to day basis, vitamin D improves insulin sensitivity. Vitamin D also improves leptin sensitivity (leptin is the hormone that tells us we are full). Reversing insulin and blood sugar swings and reducing over-eating will help weight loss no end.
On a more long-term basis, vitamin D levels are a strong predictor of cardiovascular risk. Data shows that a clear correlation from the incidence of heart attack to the rate of vitamin D deficiency. A 2007 study showed that men with blood levels below 15ng/mL were 2.42 times more likely to suffer a heart attack than those who had levels above 30ng/mL. It also confers powerful protection against cancer; vitamin D increases the self-destruction of mutated cells, reduces the reproduction of cancer cells and interrupts the growth of blood vessels to tumours. Higher blood levels of vitamin D have been shown to be protective against all forms of cancer, reducing risk by between 25% and 50% in a number of studies. That is spectacular. If any of your clients have a family history of cancer and are concerned as to their own risk, advise them to get their vitamin D levels checked.
Another method through which vitamin D improves cancer risk is by enhancing the immune system. It strengthens the innate response, which makes it much more effective against viruses, yeasts/fungi, intracellular bacteria and tumours. The most impressive thing about this enhancement of the immune response is that optimal levels of vitamin D provide protection against colds and infections but also auto-immunity and allergic reactions, especially eczema. With this combined effect, this makes vitamin D one of the best immune modulators known and confers measurable and noticeable benefit when levels of this nutrient are addressed. This is great for your client but also great for you - less sessions cancelled through illness!
A look at how we obtain vitamin D explains the current epidemic of deficiency. Humans make vitamin D3 (cholecalciferol) quite freely when exposed to sunshine.. The other sources are from diet - Cod Liver Oil and, to a lesser extent, fish oils in general. Meanwhile, the RDA has remained at a woefully inadequate figure of 200 IU. And therein lies our problem; as a society, almost none of us get the amount of sunshine we have evolved to receive, and very few get the amount of oily fish they were designed for.
Friday, October 9, 2009
Vitamin B12
What You Need to Know About This Powerful Vitamin
So What Exactly is Vitamin B12?
One of the eight B vitamins, vitamin B12 is a water-soluble nutrient that is essential to your overall functioning. It actually has cobalt, which is an element, in it. Thus one of the formal or scientific names for vitamin B-12 is "cobalamin". Unlike most vitamins, B12 is not produced by animals or plants. Rather, it is exclusively manufactured by bacteria. When animals eat plants or drink water contaminated by these bacteria, the vitamin ends up being stored in their body, primarily in the liver.
On a daily basis we need 6 micrograms of this crucial vitamin. Outside of vitamin B12 supplements, the main dietary sources of B12 for us are animal products such as eggs, dairy, meat, and seafood such as salmon, clams and oysters. Cereals and other foods are often fortified with vitamins, including vitamin B12. In general, fruits, vegetables and other foods from plants do not contain B-12. This can make it difficult to get sufficient daily amounts for people who eat vegetarian or vegan diets.
There Are Many Vitamin B-12 Benefits
Vitamin B12 benefits your body in many ways. One of its key functions is to help your body in the creation of red blood cells. These cells help carry oxygen to your vital organs, including your heart and brain. This oxygen is crucial in providing you the necessary energy to get through each day. B12 also helps with white cell production, which is vital to keeping your immune system strong, which in turn keeps you healthy.
Another way vitamin B12 benefits your body is by properly maintaining your nervous system and helping to keep nerve cells healthy. This in turn keeps your brain functioning the way it should. B vitamins also assists in the production and regulation of DNA, which is present in every cell in your body. And since this nutrient is also a very strong antioxidant, it helps fight off free radicals which can lead to cancer.
It is important that your body gets some vitamin B12 every day. It helps metabolize the food you eat so you can utilize it for energy. It does this by helping turn the carbohydrates in your food to glucose. When the glucose is released into your system, it gives you energy. Many people who struggle with fatigue and low energy often have a vitamin B12 deficiency. Some have found that by taking B12 sublingually (under their tongue), they maintain a good level of energy throughout the day.
Can B-12 Lower Dangerous Homocysteine Levels?
Vitamin B12 is also very important when it comes to helping your body metabolize a particular amino acid called homocysteine. Homocysteine often referred to as HCY, can be dangerous to your health if the levels become too high. This is often due to a vitamin B12 deficiency. Too much HCY can be very destructive to your veins and arteries. Toxic levels of this amino acid in your blood can lead to stroke, heart disease and even Alzheimer's. Vitamin B-12 helps keep your HCY at a safe level in your body.
Nature's Feel-Good Vitamin
Vitamin B-12 also plays an important role in your overall mood. It has been discovered that people who have plenty of B12 in their system tend to respond better to treatment for depression. It also helps you think more clearly, concentrate better and remember things more readily. This may be due to the important role B vitamins play in maintaining a healthy nervous system.
Now you know why vitamin B-12 is one you don't want to ignore. Compared to many other vitamins, this powerful little nutrient hasn't gotten the attention it deserves. Considering the many roles it plays in keeping your body healthy, you might want to consider taking vitamin B12 supplements. This is especially important if you don't eat foods regularly that are high in vitamin B12. You may find that, as a result, you have more energy and think more clearly, along with so many other benefits!
By Mike Buzz Wilson
So What Exactly is Vitamin B12?
One of the eight B vitamins, vitamin B12 is a water-soluble nutrient that is essential to your overall functioning. It actually has cobalt, which is an element, in it. Thus one of the formal or scientific names for vitamin B-12 is "cobalamin". Unlike most vitamins, B12 is not produced by animals or plants. Rather, it is exclusively manufactured by bacteria. When animals eat plants or drink water contaminated by these bacteria, the vitamin ends up being stored in their body, primarily in the liver.
On a daily basis we need 6 micrograms of this crucial vitamin. Outside of vitamin B12 supplements, the main dietary sources of B12 for us are animal products such as eggs, dairy, meat, and seafood such as salmon, clams and oysters. Cereals and other foods are often fortified with vitamins, including vitamin B12. In general, fruits, vegetables and other foods from plants do not contain B-12. This can make it difficult to get sufficient daily amounts for people who eat vegetarian or vegan diets.
There Are Many Vitamin B-12 Benefits
Vitamin B12 benefits your body in many ways. One of its key functions is to help your body in the creation of red blood cells. These cells help carry oxygen to your vital organs, including your heart and brain. This oxygen is crucial in providing you the necessary energy to get through each day. B12 also helps with white cell production, which is vital to keeping your immune system strong, which in turn keeps you healthy.
Another way vitamin B12 benefits your body is by properly maintaining your nervous system and helping to keep nerve cells healthy. This in turn keeps your brain functioning the way it should. B vitamins also assists in the production and regulation of DNA, which is present in every cell in your body. And since this nutrient is also a very strong antioxidant, it helps fight off free radicals which can lead to cancer.
It is important that your body gets some vitamin B12 every day. It helps metabolize the food you eat so you can utilize it for energy. It does this by helping turn the carbohydrates in your food to glucose. When the glucose is released into your system, it gives you energy. Many people who struggle with fatigue and low energy often have a vitamin B12 deficiency. Some have found that by taking B12 sublingually (under their tongue), they maintain a good level of energy throughout the day.
Can B-12 Lower Dangerous Homocysteine Levels?
Vitamin B12 is also very important when it comes to helping your body metabolize a particular amino acid called homocysteine. Homocysteine often referred to as HCY, can be dangerous to your health if the levels become too high. This is often due to a vitamin B12 deficiency. Too much HCY can be very destructive to your veins and arteries. Toxic levels of this amino acid in your blood can lead to stroke, heart disease and even Alzheimer's. Vitamin B-12 helps keep your HCY at a safe level in your body.
Nature's Feel-Good Vitamin
Vitamin B-12 also plays an important role in your overall mood. It has been discovered that people who have plenty of B12 in their system tend to respond better to treatment for depression. It also helps you think more clearly, concentrate better and remember things more readily. This may be due to the important role B vitamins play in maintaining a healthy nervous system.
Now you know why vitamin B-12 is one you don't want to ignore. Compared to many other vitamins, this powerful little nutrient hasn't gotten the attention it deserves. Considering the many roles it plays in keeping your body healthy, you might want to consider taking vitamin B12 supplements. This is especially important if you don't eat foods regularly that are high in vitamin B12. You may find that, as a result, you have more energy and think more clearly, along with so many other benefits!
By Mike Buzz Wilson
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