Energy Vitamins: Vitamins for Boosting Natural Energy in Men and Women

Posted on February 14, 2012 by

Most people misunderstand the role of vitamins in providing energy. In fact, most people misunderstand the role of vitamins in general.

The important thing to remember about vitamins is that they are essential in certain amounts, but most are toxic in greater amounts. In other words, we NEED adequate levels of each of the basic vitamins to maintain optimal health and energy, but taking extra vitamins won’t provide additional benefit and may actually cause harm.

It’s important to think of energy vitamins in the same way you might think of food for energy, rather than how you’d think about caffeine. If you don’t get enough food, you’ll be exhausted, but continuing to eat after you’re full won’t yield any additional benefits and may be counterproductive. The same is true for vitamins.

Vitamins for Energy

Just because vitamins don’t work like caffeine doesn’t mean they’re not useful for providing energy. One of the main reasons that people lack the vibrant energy they desire is that they’re deficient in several key vitamins that promote proper functioning in cells. When these deficiencies are present, the body is much less efficient and exhaustion and fatigue are common.

Therefore, remedying these deficiencies can greatly improve energy levels.

The Energy Vitamins

Below are some of the vitamins most likely to increase energy. Deficiency in these vitamins often leads to extremely low energy levels, and fixing the deficiency will do wonders for boosting natural energy levels.

1. Vitamin C

One of the first signs of vitamin C deficiency is fatigue, which is often accompanied by joint and muscle aches. As deficiency becomes more severe, extreme weight loss is common along with further tiredness and eventually scurvy and even death. Vitamin C deficiency is relatively common in those who eat poor diets composed of processed foods with few fruits or vegetables. It is also a problem for health and weight loss enthusiasts on very -low-carb or ketogenic diets that limit intake of fruits and vegetables.

As described in this article on vitamin C, research has demonstrated that a large number of people are vitamin C deficient, and that supplementation may reduce risk of heart disease and prolong life in people who are deficient.

If you’re not already eating fruits and vegetables daily, vitamin C supplementation will almost certainly improve health and may lead to increased energy levels.

2. Vitamin B12

Vitamin B12 deficiency is extremely common in vegetarians and vegans, as virtually all foods that contain vitamin B12 are animal foods. As highlighted in another article specifically about the function of vitamin B12, B12 deficiency often caused chronic fatigue, decreased cognitive function, depression and anxiety.

Most people who don’t consciously avoid meat don’t have vitamin B12 deficiency and probably don’t have to worry. Vegetarians should make a point to get eggs and milk regularly though, and vegans need to supplement vitamin B12 or get B12-enriched foods.

The interesting thing about B12, however, is that it can be consumed in extremely large quantities without any toxicity. This means that the range for healthy consumption is very large. Some people do experience increased energy when supplementing large amounts of vitamin B12, although this effect is not universal or clinically proven. Because of the lack of toxicity, you may want to experiment with B12 supplementation for a brief period of time and see if you notice increased energy levels.

3. Vitamin D

Vitamin D deficiency is associated with depression, fatigue and many other health problems. Due to sedentary lifestyles and indoor work environments, vitamin D deficiency is extremely common in modern society. Some studies have estimated that nearly 50 percent of US residents are deficient, and that as much as 80 percent of people are not getting optimal levels of intake.

If you’re not getting frequent mid-day sun exposure and some vitamin D rich foods like fatty fish, eggs, dairy and organ meats like liver, it’s a good idea to supplement vitamin D, both to eliminate fatigue and for a variety of other health factors. Getting between 2000 and 4000 IU per day is a good rule of thumb.

Do Energy Vitamins Work Differently for Men and Women?

While men and women are clearly different, our genetic makeup is 99 percent the same. We process nutrients the same way and our bodies use vitamins the same way. The only important difference is in the dose, as vitamin intake should be based on body size. Since women are, in general, naturally smaller then men, their level of supplementation should be slightly lower. In truth, this applies to all people, regardless of gender: bigger people need more nutrients to support their larger bodies.

Even so, the differences are not particularly large. With vitamin D, for example, women may want to lean more towards the 2000 side of the 2000-4000 IU recommendation, while large men may want to lean towards the 4000 side. With vitamin C, men may want to supplement closer to 1000 mg per day, whereas women may only need 500-800 mg. Again, this depends on how much vitamin C or D you’re getting from sun exposure and your diet.

Additionally, pregnancy and menopause can increase need for certain vitamins and minerals. For example, pregnant women may need slightly more vitamin D as well as other micronutrients.

Putting it All Together

In sum, vitamins can boost your energy by eliminating deficiencies that cause exhaustion and fatigue. Vitamins are unlikely to give you an instant dose-based boost of energy like caffeine, but anecdotal evidence suggests that high levels of B12 intake may lead to improved energy levels, even if no deficiency was present.

For information on other vitamins and on supplementation in general, check out the rest of the site.

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Niacin for Depression: Treatment, Dosage and Cures

Posted on December 12, 2011 by

Niacin, also known as vitamin B3 or nicotinic acid, is one of 8 B-complex vitamins used by the human body. Much like the other B Vitamins, Niacin helps to convert fats, carbohydrates and protein into fuel for the body, and plays a role in skin, hair, eye and liver health. Niacin also supports proper nervous system function.

How Is Niacin Related to Depression?

Additionally, Niacin is responsible for helping the body make stress-related hormones in the adrenal glands and various other parts of the body. When Niacin (B3) levels are insufficient, the body is unable to produce these stress related hormones, which is thought to contribute to depression.

Symptoms and Causes of Niacin Deficiency

Severe Niacin deficiency is relatively uncommon in the developed world. Extreme deficiency can result in a condition called Pellagra, which is characterized by cracked skin, diarrhea and dementia. Mild deficiency, which is still somewhat rare in developed countries, often results in fatigue, vomiting and depression. In the US, alcoholism is thought to be the primary cause of Niacin deficiency, which may contribute to the link between alcoholism and depression. A very poor diet can also lead to deficiency, although this is far more common in third world countries.

Taking Niacin for Depression

Taking Niacin for depression is certainly effective if B3 deficiency is in fact the root cause. As with most deficiencies, taking a supplement that remedies the issues will greatly improve the problems associated with that deficiency.

However, for a complicated issue such as depression, there are a wide variety of possible causes. While Niacin and depression are related, so are various other vitamins and minerals. Vitamin B12 deficiency, for example, is strongly associated to fatigue and depression, as is vitamin D deficiency.

Given the large array of possible cause of depression, it’s important to consider all of the possibilities. Perhaps Niacin deficiency is the problem, is which case supplementation should greatly improve the condition. Perhaps another vitamin or mineral deficiency is responsible. Perhaps the experienced depression isn’t nutrition related.

Steps to Take

Begin by identifying some likely causes, address those, and see if the condition improves. Try a Niacin supplement and see if you see better. Make sure you’re not deficient in B12 or vitamin D. Takes steps to improve your diet, making sure to get plenty of fresh fruits, vegetables, meat, poultry and dairy products. Avoid junk food, excess sugar, hydrogenated vegetable oils and refined grains. See if the condition improves.

Finally, consult a medical professional if you are unable to remedy the problem yourself.

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Natural Food Sources of Vitamin D

Posted on November 17, 2011 by

Vitamin D deficiency is a widespread issue for two primary reasons: we’re not getting enough sun and we’re not getting enough vitamin D in our diets.

In the last article on vitamin D we looked at how much is necessary to prevent deficiency, how much is ideal for optimal health, and different sources of vitamin D including sun, food and supplementation. In that article I recommend getting at least 2000 IU a day, and considering supplementing to reach those levels if your diet is lacking in vitamin D rich foods or you’re not getting as much sun as you could be (or you live in a cloudy region).

However, supplementation isn’t the right choice for everyone. Some of us (myself included) try to get as many essential nutrients through natural sources and only supplement when getting sufficient amounts from food and other sources isn’t possible.

Although the word “natural” gets thrown around a lot and is a very poor indicator of whether a food or product is healthly or not (the poison Arsenic, for example, is all natural), what I mean by natural in this case is vitamin D food sources that aren’t manufactured or synthetic. In other words, real, whole foods.

Again, as mentioned in the other article, vitamin D supplementation is a good choice for a lot of people, so it’s definitely something to seriously consider. But it’s always BEST to get as many of your essential nutrients from whole foods and sun exposure.

Food Sources of Vitamin D

Very few foods in nature are good sources of vitamin D. This is one of the main reasons that vitamin D deficiency is so common, since it’s very easy to leave these foods out of your diet.

Salmon, Mackerel and Other Fatty Fish

Just 3 ounces of salmon, mackerel or other fatty fish contain over 400 IU of vitamin D. This amount alone is enough to prevent many deficiency-related issues such as rickets or depression.

Vitamin D3 Fortified Milk or Raw Milk

While the pasteurization process destroys much of milk’s natural vitamin D content, most pasteurized milk is fortified with vitamin D3 to compensate. Drinking a glass or two of milk each day will help, and if you have access to raw milk and can afford it, it’s a great investment in your health.

Butter, Cheese and Eggs

Like milk, all of these products contain vitamin D but it’s difficult to eat them in high enough quantities to really compensate for a lack of sun exposure. One egg, for example, only has about 40 IU of vitamin D. Keep in mind though that most people get the majority of their vitamin D intake from sun exposure.

Cod Liver Oil and Other Fish Oils

Perhaps the best natural source of vitamin D. One tablespoon of cod liver oil contains 1,360 IU of vitamin D. If you’re worried about deficiency, cod liver oil (and other fish oils to a lesser extent) are great sources.

Beef Liver, Chicken Liver and Pork Liver

These and some other organ meats contain vitamin D, but to a lesser degree than cod liver oil. Liver and other organ meats offer a host of other health benefits, so it’s worth incorporating them into your diet even if you’re vitamin D levels are sufficient.

Other Fortified Foods

Many foods are now fortified with vitamin D, Which can range from margarine to breakfast cereals. The trouble with many of these foods is that they tend to be otherwise unhealthy. If you’re unable to get sufficient vitamin D intake without eating fortified processed foods, it’s generally best to eat more whole foods and take a vitamin D supplement.

Getting Your D’s

Remember, there’s nothing wrong with supplementation, so if there’s any doubt in your mind that you can get enough sun and vitamin D rich foods to reach optimal levels of intake, pick up a supplement. That being said, do your best to get out in the sun more (but never so much at a time that you burn) and incorporate some of these high-vitamin D foods into your diet.

 

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How Much Vitamin D Should I Take? What You Need and What’s Too Much

Posted on November 10, 2011 by

Sufficient and optimal intake of vitamin D is a heated and somewhat controversial topic. Back in 2009, the Recommended Daily Allowance (RDA) for vitamin D was 200-400 International Units (UI) per day, which was found to be sufficient to suppress bone-related diseases such as rickets and early-onset osteoporosis.

Although this level of intake was adequate for combating major disorders, many researchers posited that it was far less than optimal. Much in the same way eating 500 calories a day will prevent death from starvation but little more than that, many researchers believed that 200-400 UI of vitamin D was far below optimal intake. Dr. Holick of the University of Boston Medical Center, for example, suggested that we may need as much as 10 times the RDA for optimal function.

It is believed that common vitamin D deficiency related issues, such as loss of bone density, fatigue and depression, can be remedied with higher levels of intake.

Currently, the RDA for vitamin D is 600 IU for men and women between the ages of 14 and 70, slightly lower for children below the age of 14 and higher for those over 70. Many researchers, however, believe that optimal levels of intake are between 2,000 and 4,000 IU. According to Dr. Cate Shanahan, this discrepancy is due to the government’s refusal to acknowledge relevant studies on individual cells, groups of cells and animals.

How Much Vitamin D is Safe, and How Much is Too Much?

While 2,000-4,000 IU is a good guideline for vitamin D supplementation, it’s likely that significantly more is safe. Current estimates suggest sustained intake of vitamin D above 10,000-40,000 IU will result in toxicity and therefore negative health consequences. This level of intake is virtually impossible to reach through food intake, and is impossible to reach from sun exposure because prolonged heat on the skin causes vitamin D to photodegrade. Supplementation above 10,000 IU a day is not recommended.

Sun, Food and Supplements: How to Get your Vitamin D

One of the the primary reasons that vitamin D deficiency is such hot topic and so widespread is that it is one of the few vitamins that is nearly impossible to get from food alone. The majority of our vitamin D intake comes from sun exposure and, in general, a much smaller portion comes from food sources. Supplementation is recommended if your diet and sun exposure are sub-optimal.

Getting sufficient vitamin D from sun exposure is actually quite simple (but not easy for some people) but runs contrary to conventional wisdom about sun exposure. Because many sunscreens block vitamin D absorption, it is important to get plenty of sun exposure without wearing sunscreen. The key is to get just enough that you’ll eventually get a slight tan, but not burn. The primary catalyst of skin cancers and other skin disorders is sunburn, not sun exposure. Don’t be afraid to get some mid-day sun, but don’t let yourself burn. In general, people with darker skin pigments will need more sun exposure get sufficient vitamin D, but will take longer to burn as well.

As far as food sources, dairy, eggs and fish are good choices. Organ meats such as liver are particularly rich in vitamin D, but can be difficult to implement as a dietary staple. Be wary of fortified foods with vitamin D2, as D2 is a synthetic form of vitamin D not naturally used by humans.

While it’s almost always best to get as much of your essential vitamins and minerals from natural sources, the case of vitamin D is one of the few instances where supplementation is often a good idea. Not only are most people not getting the level of sun exposure they need, but most people aren’t getting nearly enough vitamin D from their diets either. This is partially because of the prevalence of poor dietary choices and processed foods, but also because of how traditional foods have changed over the past 50 years or so. Many fish are now farmed, and almost all land animals we eat are raised in factory farms. Eating these animals provides significantly less vitamin D than eating their healthier, wild counterparts. Keep in mind that plants do not produce vitamin D, so these lower-quality animal products are our only dietary source.

Regardless of the cause for any given individual, the fact remains that approximately 50 percent of Americans are deficient in vitamin D, which contributes to an enormous array of health problems. If you aren’t getting regularly sunlight and frequently eating fresh animal products, it’s likely you fall into that 50 percent. Ideally we’d all get tested for vitamin D deficiency, but that isn’t an option for everyone.

How to Pick a Supplement

If you do supplement, start with 2,000-4,000 IU as recommended by many respected researchers. Avoid cheap supplements with vitamin D2 rather than D3, as D2 can’t be utilized by the human body nearly as well. Consider high-quality natural products that contain vitamin D, such as cod liver oil, or pick a regular vitamin D supplement from a brand your trust. If you have the resources to get tested, do so again after supplementing for 30 days and adjust your intake accordingly.

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What Does Vitamin K Do? K1 and K2 Benefits

Posted on October 19, 2011 by

Vitamin K is a fat soluble vitamin that influences a wide variety of bodily functions. It is most directly involved in blood coagulation (forming blood clots) but also contributes to bone and skin health, counteracts poisoning from anti-coagulants (blood clot inhibitors), and may reduce risk for liver and prostate cancers.

What Are the Types of Vitamin K?

Vitamin K comes in two naturally-occurring forms: vitamin K1 (phylloquinone) and  K2 (menaquinone). Vitamin K2 has many sub-types, such as menaquinon-4 and menaquinone-7, which can be obtained from food or produced from vitamin K1 through various processes in the body. Menaquinon-4, for example, is synthesized from vitamin K1 in by the body, whereas menaquinon-7 is created by gut bacteria. There are a total of nine forms of vitamin K2.

In addition to vitamin K1 and the various forms of K2, there are also the lesser-known forms, K3, K4, and K5 which are man-made versions present only synthetic supplements. These synthetic versions are useful for some medical treatments, but are generally considered unnecessary and potentially unsafe for regular consumption.

What Does Vitamin K Do? Uses and Health Benefits of Vitamin K1 and K2

As mentioned, vitamin K is most directly responsible for its role in promoting proper coagulation in the body, particularly in relation to healing cuts, bruises and other sources of skin irritation. For this reason, vitamin K creams are often used for treating bruises, cuts, some rashes and even dark circles under the eyes.

Another important aspect of vitamin K is it’s effect on bone health. Observational studies such as the Nurses Health Study and the Framingham study suggested that higher vitamin K1 consumption may be associated with lower rates of hip fractures, but were unable to imply causation because so many other factors were changed. Another study in 2008 cast further doubt on vitamin K1‘s role in supporting bone health. However, it has been shown that menaquinon-4 (a form of vitamin K2) does in fact prevent bone deterioration and may be useful in fighting against degenerative diseases such as osteoporosis.

Other benefits of vitamin K include preventing certain liver and prostate cancers, combating Alzheimer’s disease, and perhaps other similar brain-related diseases.

Sources: What Foods are High in Vitamin K?

Vitamin K1 is most commonly found in leafy green vegetables such as spinach, kale and chard. High levels of vitamin K also occur in some fruits, such as avocados and kiwis, although virtually all fruits contain some amount of vitamin K1. Some vegetable oil products such as soybean oil contain trace amounts, but the level of consumption necessary to obtain sufficient amounts of the vitamin is too high for these oils to be considered a good dietary source.

Vitamin K2, on the other hand, occurs in animal products such as meat, poultry, eggs and milk. Especially good sources include organ meats, butter and egg yolks.

Recommended Daily Allowance: How Much Vitamin K do I Need?

The recommended daily allowance for vitamin K1 is 90-120 µg per day, which can generally be reached relatively easily with a diet sufficient in fruits and vegetables. Vitamin K2 is yet to receive a specific RDA, but deficiency is unlikely with regular intake of quality animal products.

As with many vitamins and supplements, most people only need to supplement vitamin K if their diets are notably lacking. On exception, however, is in the case of people taking certain medications that may alter vitamin K absorption and the conversion of vitamin K1 into vitamin K2. This is especially relevant to people taking digestive medications or antibiotics, as these are most likely to interfere with vitamin K levels.

Should I Worry About Vitamin K or Not?

Although more research is still needed, it’s clear that vitamin K is an essential component of health. However, supplementation is only necessary for people eating nutrient-poor diets lacking in vegetables and animal products. Much like vitamin D, vitamin K plays a significant role in various aspects of health and is sometimes toted as a miracle nutrient as a result, but it is still only a one component of overall health and should be treated as such.

Get your fresh vegetables and animal products, consult your physician about any medications you’re taking, and stay posted for further research on vitamin K.

 

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What Vitamins Should I Take?

Posted on September 30, 2011 by

Prescribing specific vitamins for everyone to take is a bit like prescribing the same shoe size for everyone. It’s important to understand that different people have different genetics, different body compositions, different diets, exercise habits, sleep schedules, stress levels, occupations, hobbies and so on. To make specific recommendations for everyone would be a severe and tragic oversimplification.

That being said, the question what vitamins should I take? needn’t be unnecessarily complicated either. Of course, If you have a specific condition, you’ll need to see a medical professional to get it sorted out. But given that most of us who suffer from health problems have similar issues at the core, it’s reasonable to make some general, research-based recommendations for supplementation.

So What Vitamins Should I Take?

The following is a short list of supplements that virtually everyone can stand to benefit from taking. It is not, however, applicable to everyone, and by the same token, there are many, many other supplements that will be beneficial to specific people. Again, this is intended to be a list of vitamins and supplements that will be helpful for almost anyone, not a comprehensive overview of all potentially-beneficial supplements.

1. Vitamin D3

Vitamin D deficiency is one of the most common nutrient deficiencies in the developed world. An abundance of nutrient-barren foods and lack of sun exposure has led to deficiency rates estimated to be as high as 50 percent. That means, according to research, one in every two people are deficient in vitamin D. Moreover, many doctors and researchers believe that the USDA’s guidelines for vitamin D intake are unusually low, meaning that perhaps even more people aren’t getting enough vitamin D. According to scientist Paul Jaminet, it’s possible that as much as 80 percent of Americans are getting less than optimal levels of vitamin D.

The most important consideration when purchasing vitamin D supplements is the difference between vitamin D3 and vitamin D2. Vitamin D3 is the form produced by vertebrates and the form humans can use most efficiently. Cheaper supplements often use vitamin D2, which is more difficult for humans to use and less effective for addressing deficiency.

As a general guideline, I suggest taking between 2000 and 4000 IU of vitamin D3 per day. Stay closer to 2000 if you get a decent amount of sun exposure and closer to 4000 if you’re rarely out in the sun. If you live in a hot climate and you’re outside often, you may not need to supplement.

2. Vitamin C

Vitamin C is important for maintaining proper function within cells and various others processes in the body. Without vitamin C, the body quickly degenerates and succumbs to various health problems.

As highlighted in another Vitamin Source article on Vitamin C, vitamin C deficiency is very common, especially among people eating poor diets and people eating very low carb or ketogenic diets. Deficiency often results in a host of symptoms including joint pain, bleeding gums and muscle loss. Extreme deficiency can lead to scurvy and even death.

While it’s certainly possible to get sufficient vitamin C intake from eating large quantities of fresh fruits and vegetables on a regular basis, very few people reach optimal levels of intake. Furthermore, studies suggest that even people who are reaching the Recommended Daily Allowance (RDA) for vitamin C may benefit from supplementation. Several multi-million dollar studies have found that vitamin C supplementation seems to reduce risk for heart disease and reduced risk of mortality.

If you do supplement vitamin C, I recommend taking between 500 and 1000 mg of vitamin C per day depending on body size and how regularly you eat fruits and vegetables. Favor supplements that don’t contain too added sugar or artificial flavorings (many vitamin C tablets are chewable).

3. Fish Oil

As mentioned in the post Benefits of Fish Oil Supplementation, fish oil is one of the few supplements that is consistently supported by the research. As detailed further in the post, the health benefits of fish oil likely stem from it’s omega-3 content. Quality fish oils contain high levels of omega-3 fatty acids, which are thought to remedy the negative effects of our excessive omega-6 intake from unhealthy grain-fed animals and vegetable oils.

Krill oil and cod liver oil are some healthy alternatives to fish oil, and there is some controversy over which provides the most health benefits. All three, however, have been shown to have positive effects on health, and in most cases the source and quality of the oil is the most important factor. Whether you choose cod liver oil, krill oil or conventional fish oil, it’s important to find a product with high nutrient content and low toxicity levels, as fish products often show signs of contamination. Furthermore, some lower-quality fish oils, especially when sold in large quantities, have been known to go rancid after a period of time. When supplementing gel capsules, make sure to bite into one of the capsules every once in a while to make sure the oil hasn’t gone rancid, as rancidity is dangerous to health.

When choosing a fish oil supplement, look to buy from a brand you trust, or follow recommendations from authorities you trust.

4. Probiotics

One of the largest changes to society in the last few hundred years has been modern sanitation. These days, everything is sterile. Everything is clean. For the most part this is enormously beneficial, since many diseases can be avoided as a result. However, one pitfall is that we no longer ingest the good bacteria that our guts need to properly break down food.

Our stomachs typically contain trillions of different bacteria that help with digestion and fighting off illness. However, since everything we eat today is thoroughly cleaned, we often don’t get enough healthy bacteria in our system.

In general, these good bacteria will multiply by themselves and remain at a healthy level in your stomach. However, when you get sick or take antibiotics, the number of good bacteria in your stomach is often greatly reduced.

Probiotics aren’t a supplement that needs to be taken every day, but it’s a good idea to take them on occasion, or after getting sick or taking antibiotics. Fermented foods such as yogurt and sauerkraut are also good for building healthy levels of friendly gut bacteria.

5. Multivitamins

Multivitamins occupy somewhat of a gray area, as people eating optimal diets (especially young people) generally don’t need them. However, few people choose to eat optimal diets, and still fewer actually get it right. That being the case, multivitamins function as a sort of insurance policy. If your diet is lacking, a high-quality multivitamin will be incredibly helpful in compensating for nutrient deficiencies. And even if you think your diet is perfect, there’s a good chance you’re still missing something.

How to eat to maintain perfect health is still a controversial and frustratingly dogmatic subject. Much like religion, everyone is convinced they’re right. Spiritual beliefs aside, as far as diet goes, it’s important to realize that you may not having a perfect understanding of what makes a healthy diet. Even the top scientists and doctors are still learning in this area.

So even if you are eating healthy, taking a high-quality multivitamin may be a good idea to make sure you have all your bases covered.

When choosing a multivitamin, quality is very important. Many multivitamins are low-quality and will do virtually nothing to improve your health. The chief considerations should be the bioavailability and appropriate balance of the nutrients.

The bioavailability of a nutrient basically describes the extent to which it can be utilized by the body. Vitamin D3, for example, is the form of vitamin D present in nature and can be utilized by the body much more easily than vitamin D2, a form which is not produced by vertebrates or land-based plants. The nutrient ratio is important, because you want to get all nutrients in the quantities that your body needs, rather than getting unnecessarily high doses of some and insufficient amounts of others.

Determining the quality of a multivitamin can be rather difficult, but perhaps the best indicator for the average buyer is the form of each nutrient that is used. For example, higher quality multivitamins should contain vitamin B12 as methylcobalamin and not cyanocobalamin, and have various mixed carotenes, rather than just one, like the commonly known beta-carotene.

Other Considerations: Which Vitamins Should I Actually Take?

As I mentioned before, this is by no means a definitive list of all useful supplements, nor are these supplements necessary for everyone. Moreover, for the most part, the more vitamins and minerals you can get from your diet rather than supplements, the better.

That being said, most people stand to benefit in one way or another from taking the above supplements. Do your best to find quality products, try different things, and see how you feel. The human body is quite adept at telling you what’s working and what isn’t, so try it out and see what works best for you.

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Do Antioxidant Vitamins Increase Lifespan?

Posted on September 4, 2011 by

One of the biggest recent health trends is an almost obsessive focus on antioxidant vitamins and supplements. The idea is relatively simple: oxidative stress causes the production of peroxides and free radicals, which damage virtually all components of the cell. This leads to increased risk for a huge range of diseases ranging from heart disease to schizophrenia. Antioxidants combat oxidative stress, therefore preventing damage to the cells.

Sounds pretty good right?

The problem is it’s never that simple. Trying to pin down the causes of aging or a particular disease is like trying to pin down the root cause of crime. Some people commit crimes because they haven’t eaten in days, some because they have a mental disorder, still others because they lose control of their emotions. The same is true for the causes of aging and diseases. Heart disease, for example, is influenced by genetics, activity levels, sugar intake, transfat intake and dozens of other factors. The same is true for aging, and virtually all degenerative diseases.

That’s not to say antioxidants aren’t important, but it’s critical to realize that it’s never that clear cut.

Antioxidant Supplements

Not looking at antioxidants as the anti-aging miracle they’re often made out to be is important for two reasons.

The first is very simple: the health industry has a habit of promoting a single nutrient, or even a single molecule, as being the be-all-end-all of health and longevity. Uninformed health enthusiasts happily climb aboard, often ignoring various other factors. For example, products such as Sobe Green Tea are advertised as health products since they contain antioxidants, yet the drink is almost entirely made of sugar and water. In focusing so intently on one aspect of health, not only do we lose sight of the importance of a complex and holistic approach to improving our overall health, but we often turn a blind eye to unhealthy substances as well.

The second reason to question antioxidant supplements is far more complicated. I won’t go into an overly technical analysis of of the science behind various forms of antioxidants, but suffice to say there’s a lot more to it than most health enthusiasts believe.

I think the main issue here is that the general public places an incredible amount of trust in science, and more importantly, in secondhand interpretations of research. The truth is, science (and particularly nutritional science) is almost never clear cut.

A common conclusion for a research paper might be something like “the data suggests that people who get more antioxidants in their diets live longer and have lower rates of disease”.

Let’s break that down a little. First, the data only suggests that antioxidants are associated are associated with longer life and lower rates of disease. The scientists certainly aren’t sure of this. Moreover, the conclusions say nothing about whether antioxidants actually cause people to live longer or have less disease, or whether healthier people simply eat more fruits and vegetables, which have been shown to contribute to health in many other ways. Going back to the crime metaphor, it’s as if the research is saying that areas with higher crime have more police, but we wouldn’t jump to the conclusion that police cause crime.

Why the Science on Antioxidant Vitamins is Ambiguous

While there is some evidence that oxidative stress leads to aging and disease, and that antioxidants combat oxidative stress, there’s also some surprising counter-evidence. One 2007 study showed increased mortality (death rates) in people taking antioxidant supplements, while another 2010 study pointed to the role of oxidative stress in promoting longevity.

Following findings of oxidative stress extending life expectancy in Caenorhabditis elegans (a species of roundworm often used for experiments), it has been hypothesized that oxidative stress may produce an adaptive response from the body, therefore making it better suited to deal with future agents that might cause cellular damage.

This process is hypothesized to work similarly to the adaptations produced in exercise. Exercise creates micro-tears in muscle fibers, which are then repaired by the body and made stronger. This leads to better overall function of the muscles and organs.

The exercise example is particularly useful, since there is a wealth of data showing that regular exercise improves various markers of health, but exercise has also been shown to produce large amounts of oxidative stress. These findings run counter to the idea that all forms of oxidative stress cause aging and disease. Furthermore, regular antioxidant supplementation has been shown to actually inhibit some positive adaptions produced from exercise, such as increased insulin sensitivity.

Should I Supplement Antioxidant Vitamins?

While it seems that people with higher levels of antioxidants in their diets seem to live longer, supplementing antioxidants hasn’t been shown to increase life spam. As a health enthusiast, the best course of action is to focus on getting plenty of fresh fruits and vegetables in your diet, and take a holistic approach to health, including eating a healthy diet, getting plenty of sleep and reducing stress levels.

Whether or not you choose to supplement antioxidants, remember that there’s no one secret to health and longevity. Being healthy is involves an incredible number of different nutrients, hormones and processes within the body, and the worst thing we can do is try to narrow it down to one thing.

 

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What Does Vitamin B12 Do For The Body?

Posted on August 30, 2011 by

Vitamin B12, also known as cabalamin, is the largest and most structurally complicated vitamin. Herbivores such as cows and sheep can obtain vitamin B12 through a bacterial fermentation process in their stomachs, but omnivores’ digestive systems lack this capacity, and therefore can only obtain vitamin B12 through consumption of animal products and through supplementation .

What Does Vitamin B12 Do For The Body?

Vitamin B12 mainly supports proper functioning of the brain, nervous system and the production of blood.

More specifically, in relation to the brain and nervous system, vitamin B12 helps to create myelin, which is a fatty cover that insulates neurons. As described in Daniel Coyle’s book The Talent Code, cutting-edge research points to the importance of myelin for the development of virtually any cognitive skill. Vitamin B12 is also responsible for optimal function of various other aspects of the brain and nervous system, and it’s consumption supports memory and other cognitive functions.

In relation to blood, vitamin B12 is a key component for the production of hemoglobin, which carries oxygen to your cells through your blood. In addition to implications for overall health, this process is important for maintaining sufficient energy levels. Low hemoglobin levels often lead to fatigue.

Good Sources of Vitamin B12: Food and Supplement Options

Because vitamin B12 is so structurally complex, it is difficult to produce industrially. Vitamin B12 supplements can only be produced through a bacterial fermentation process similar to what herbivores use to obtain vitamin B12 from plant matter. Nevertheless, B12 supplements are readily available and many foods are artificially fortified with vitamin B12, especially those targeted at people who avoid certain animal products.

The primary (and best) sources of vitamin B12 are animal products, which is why many vegans and some vegetarians experience B12 deficiency. Virtually all meat contains vitamin B12, as do eggs and milk. The richest sources of B12 tend to be organ and offal meats such as liver and giblets, followed by fish and shellfish, and then meat, poultry, eggs and milk. However, considering the relatively low Recommended Daily Allowance for vitamin B12, regular consumption of almost any animal product will generally suffice.

Recommended Daily Allowance for Vitamin B12

The RDA for vitamin B12 is 2.4 µg (micrograms) for men and women between the ages of 31 and 50. Younger people are thought to need slightly less, and those over 50 as well as pregnant women are thought to need closer to 3 µg. However, vitamin B12 has such low toxicity levels that it is virtually impossible to cause damage through excessive intake (assuming oral ingestion), so consuming more than the RDA may be a good idea.

Once you are out of deficiency range, there is a wide range of healthy levels of B12 intake. For instance, beef liver has over 80 µg of vitamin B12 per 100 grams, which is over 32 times the RDA, but still perfectly healthy.

Vitamin B12 Deficiency Causes and Symptoms

Vitamin B12 deficiency can result from a metabolic disorder called pernicious amemia in which the body is unable to properly absorb the vitamin, although this condition is very rare. B12 deficiency is most commonly caused by lack of consumption of animal products, and is therefore most common in vegetarians and especially vegans.

Vegetarians that eat eggs and milk (lacto-ovo vegetarians) or fish (pescatarians) regularly can generally get by without many problems. As long as they meet the RDA, they don’t have too many issues. Vegans, however, especially those who don’t fully understand the importance of vitamin B12, are at significant risk for various health problems. This is especially true because many meat substitutes used by vegans, such as soy products fortified with B12, can create various health problems if eaten over long periods of time.

Common symptoms of vitamin B12 deficiency include:

  • Decreased cognitive function and weakened memory
  • Chronic fatigue and quick exhaustion from exercise
  • Anxiety and irritability
  • Depression
  • Digestive problems such as constipation and loss of appetite
  • Numbness or tingling sensation in extremities

Beyond these common symptoms, B12 deficiency has been shown to increase risk for a wide variety of diseases such as heart disease, cancer, Parkinson’s, Alzheimer’s, hypertension, stroke and various other degenerative diseases.

The increased risk for many of these diseases is thought to result directly from vitamin B12′s influence on the brain, nervous system and blood. Some cases of Alzheimer’s, for example, may be related vitamin B12 deficiency, as deficiency often leads to decreased brain function. Another example would be heart disease, which may also influenced by B12 deficiency. Because B12 deficiency leads to decreased ability to produce hemoglobin, the body has to work harder to transport oxygen to the cells and therefore more stress is placed on the cardiovascular system.

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Should I Supplement Vitamin B12?

Most people who regularly eat animal products don’t need to supplement vitamin B12. Exceptions would be people with conditions that limit or prevent regular B12 absorption, in which case it’s important to consult a medical professional for treatment.

Vegetarians don’t necessarily need to supplement as long as they’re consuming reasonable amounts of eggs, milk or fish. It’s important to keep in mind, however, that milk only contains 0.45 µg per 100 grams, and eggs only contain 0.89 µg per 100 grams (eggs also have a property that slightly inhibits B12 absorption).

Vegans are at the greatest risk for B12 deficiency, as by definition they abstain from all animal products, which are the only food sources of vitamin B12 (except for artificially fortified foods). It’s very important for strict vegans to supplement vitamin B12 or eat enough fortified foods to meet or exceed the RDA for vitamin B12.

In sum, supplementing vitamin B12 is unlikely to have any negative consequences, as there doesn’t seem to be an Upper Limit (UL), assuming oral ingestion. Supplementation is generally unnecessary for people who frequently consume animal products, but proponents believe there are further benefits to be had through B12 intake far above the RDA. The evidence is still unclear regarding ideal levels of vitamin B12 consumption, but there seems to be a large range of healthy levels of intake.

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Calcium and Vitamin D3

Posted on June 27, 2011 by

In supplementing different vitamins and minerals we often lose sight of the complex interplay between various different nutrients. Ask your typical health enthusiast and you’ll hear things like “protein is for muscle growth” and “antioxidants prevent aging”, when often it’s a whole lot more complicated than that.

Lets take “Calcium builds strong bones” for example.

The July 29, 2010 edition of BMJ Online caught many by surprise, when it reported on a statistical analysis of data from 11 clinical trials in which women took calcium supplements without vitamin D in hopes of preventing fractures. The authors discovered that, not only did the calcium do almost nothing to prevent fractures, there were slightly more heart attacks in the group of women taking calcium supplements.

-Dr Catherine Shanahan

Surprising indeed, at least before we take a deeper look.

As mentioned, good health – proper bone growth included – depends on a complicated interplay between different nutrients. In addition to calcium, there’s also magnesium, zinc, vitamin K and several other lesser-known factors in bone health. Because of this complex system, a healthy, nutrient-rich diet is ideal, especially one that includes dairy products, leafy greens, fish and so on.

Because most people don’t get proper nutrition from their diets, however, it’s important to understand the relationship of some of these nutrients.

Calcium and Vitamin D3

The absorption and use of calcium is highly dependent on vitamin D, which is why the study found that supplementing calcium without supplementing vitamin D showed virtually no improvement in bone density. Without vitamin D, the body is virtually unable to take in and utilize calcium, nullifying it’s effects on bone growth. Used together, however, Calcium and Vitamin D3 have been found to aid in preventing osteoporosis and preventing bone fractures in elderly people.

Supplementing Calcium and Vitamin D3

Dr. Michael Hollick, a former Harvard physician and vitamin D expert, recommends taking 2000 IU of vitamin D a day, and to to only take calcium supplements if a magnesium supplement is taken too. Ideally you want to get calcium from your diet, but if that’s not an option it’s important to get the related vitamins and minerals that help calcium to do it’s job.

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Cod Liver Oil For Acne

Posted on June 26, 2011 by

Cod liver oil is a popular acne supplement for a number of reasons. First of all, it’s naturally occurring which circumvents some of the pitfalls of man-made supplements. Moreover, it’s high in vitamin A, Vitamin D and Omega-3 fatty acids, all of which have been shown to have fight acne.

Cod Liver Oil For Acne

1. Naturally Occuring

Many supplements that are packaged in pill form are significantly different from the vitamin or mineral that occurs in nature. Vitamin E, for instance, has around 100 isomers but less than 20 are used in most vitamin E supplements. Furthermore, when vitamins are distilled down to their most basic components, we lose the synergistic effects of the other parts of the food we’re eating. Cod Liver Oil, however, is a naturally occurring substance and if you get it from a decent brand, it’s very similar to what you’d get from actual cod liver. This is one of the reasons why it’s been found to be effective for fighting acne as well as improving certain markers of health.

2. High in Vitamin A

Vitamin A has been found to be associated with skin health and cod liver oil contains large quantities. The fact that cod liver oil is naturally occurring means that the form of vitamin A it contains hasn’t been compromised in the process of producing the supplement.

3. High in Vitamin D

Vitamin D has become popular in many circles because of it’s influence on various different aspects of health. It is thought to play a role in everything from calcium absorption to hair loss, and is believed to help combat acne as well.

4. High in Omega-3 Fatty Acids

The benefits of omega-3s are so well-documented that some health experts claim that lack of omega-3s are the number one problem in our diets. I don’t know if I’d go that far, but the point is clear: omega-3 fatty acids are very important. Their role in preventing acne seems to stem mostly from their ability to fight skin-related diseases such as eczema and psoriasis.

Should I Take Cod Liver Oil for Acne?

Overall taking cod liver oil for acne is a good bet. It’s been shown to be effective and even if you don’t experience drastic results it’s likely to improve your health along the way. Just make sure it hasn’t turned rancid, as can happen with most fish oils. Bite into one of the capsules once in a while to make sure it still tastes normal.

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