Vitamins,
Minerals and Supplements Vitamins have long
been recognized as an essential part in the nutrition team . From the tentative
gropings, where sailors recognized that limes prevented scurvy, to the solid research
data surrounding vitamin C by Linus Pauling, we have
come a long way. There is a catalogue of vitamin preparations, minerals
and supplements available to us, and vitamin sales are no longer the domain of
health food stores: supermarkets have a section of vitamins and nutritional supplements,
and the variety can be confusing to the consumer. Yet it is a fallacy to believe,
that we must acquire all the varieties in capsule or tablet form. With proper
food intake we get the essential vitamins and minerals, and we are going back
to Hippocrates again, who suggested that food be our medicine. With today's knowledge
base we have a fairly clear understanding how vitamin supplementation prolongs
life. Life expectancy seems to be determined genetically and depends on the telomere
length. This is a small appendix to the chromosomes in each cell, which assists
in cell division and stability. At birth our telomeres are the longest, but with
each cell division the telomeres shorten a tiny little bit. Ref. 8 has provided
the first evidence on a large population that daily vitamin supplements led to
a 5.1% longer telomere when compared to people who did not take supplements. This
translated to 9.8 years less aging when compared to the population with no supplement
use. The same study also found that micronutrients from food were not related
to telomere length with the exception of vitamin C and E. The authors (Xu et al.)
concluded that multivitamin use is associated with slower biological aging due
to longer telomeres. It was known before that in our lifetime each cell can only
perform so many cell divisions (the "Hayflick
limit").
This is the reason why under the best circumstances
(good genetics, healthy life-style, good nutrition, regular moderate exercise,
natural hormone supplementation to prevent premature aging) we are still limited
to a life expectancy of not more than 120 years. If you incorporate the supplements
listed below your chances are much better to reach this goal due to the positive
effect on your telomeres.
Detoxification: Before you think
of supplementing, the body needs to be detoxified so that the nutrients and supplements
can access the cells and do their supportive work. Books like "Breakthrough"
(Ref.8) by Suzanne Somers have reviewed newer insights of antiaging medicine.
This points out the importance of detoxifying the body from heavy metals like
mercury, lead and cadmium. Chelation therapy with vitamin C and Glutathione, or
with EDTA can be used to remove some of these heavy toxic metals. Undeniably
there are times where vitamins should be supplemented: patients with pernicious
anemia benefit from vitamin B 12 injections. Pregnant mothers
are encouraged to take prenatal vitamin supplements. A crucial supplement in pregnancy
is folic acid, which reduces the likelihood of spina
bifida in the baby. It is further known that in infancy the baby will not get
enough vitamin D in milk, and accordingly the vitamin is administered
as drops in a bit of formula or baby food. Vitamin C has also been associated
with benefits in the cold and flu season. Multivitamin preparations are
of importance, where our food intake is just not quite enough to meet the demands:
pregnancy, as discussed before, is such a situation, but breastfeeding a baby
puts high demands on the nursing mother. Anybody recovering from an illness
will benefit likewise from a multivitamin supplement, and whoever is not eating
properly, which can be the case during stress or travel, will do well using a
well balanced vitamin supplement. Vitamins are not miracle drugs. They can boost
our resistance to illness and contribute to our well being. Consider them like
insurance. They can be your ally, but you are still having to do your part with
good nutrition and a healthy lifestyle. Do not fall into the trap of starting
your day with a big array of supplements. More is usually not better, and exaggerated
doses of vitamins can be harmful: for instance, huge doses of vitamin A will have
toxic effects on your liver, which is not exactly a prescription for health and
energy. Too much calcium can significantly raise your risk for developing kidney
stones. It does not mean that you now turn around and avoid any vitamin supplement.
What you need is balance and moderation, whether it comes to food intake or to
supplements. This has been only a short overview regarding vitamins and supplements
and this is summarized in the table below as well. However, there are very good
other websites that discuss this topic in much more detail. Here is one gives
an overview
regarding vitamins. One of the more interesting new developments
is the supplementation with amino acids that help the body to build up the human
growth hormone (HGH), which may postpone aging. As stated before, most of
your vitamins will come from your food. There are some vitamins, which are like
a form of insurance contributing to your health (Ref. 1, p. 276):
Vitamins
and supplements, your basic "life insurance" |
Fish Oil | important
for omega-3 fatty acids, can be taken in capsule form or as oil; 400 mg of EPA
(Eicosapentanoic Acid) and ca. 200 mg of DHA (Docosahexaenoic Acid) per capsule,
take two per day. Read labels,often omega-6 mixed in; omega-3 must be major part
of it and should be molecularly distilled to remove cancer producing herbicides
and pesticides | | Vitamin
E | most studies show that it is not what it used to promise:
support for a healthy heart . It used to be recommened to take 400 IU per day.
Unless you had a heart attack or have a cardiac risk, you likely do not need it;
ask your doctor. Newer studies say that 400 IU per day is still useful when taken
together with other antioxidant vitamins (synergistic action). |
| Vitamin C | the "anti-oxidant"vitamin;
associated with protection against colds and flus in winter, promotes wound healing.
Get some Ester-C (it is better absorbed), or get some vitamin C tablets. Take
1000 mg per day. | | Calcium
and Magnesium | important for bone health in post-menopausal
females. Your most inexpensive source are calcium carbonate chew-tablets like
Rolaids. Four tablets per day will be enough. There were some reports in 2008
where concerns of hardening of coronary arteries were voiced, which questions
the usefulness of this. Bioidentical hormone
replacement is an alternative. |
| Vitamin B complex | known to
be the "stress" vitamin; amply found in vegetables; stress is better
managed by relaxation exercises and regular physical exercises. When your diet
does not contain enough greens and vegetables, take it once per day. |
Multivitamin supplements | Often
recommended when nutrition is not adequate (or with pregnancy, breast feeding
or recovering from illness). Vitamin A (about 3,500 IU), Vitamin B1, B2, B3, B5,
B6 and B12 as well as folic acid and Biotin would be useful to take as a multivitamin
supplement as tablets or in liquid form (made from powder) for anybody on a daily
basis | Resveratrol | Antioxidants
which occur in the skins of grapes, often combined with Ellagic Acid (e.g. in
trophic); a powerful anti-oxidant, prevents heart disease and cancers. 200 mg
per day | | Coenzyme Q10 | 200
mg once per day; supports heart health and is vital for cellular energy production | | Vitamin
D3 | This has been recently found to be very powerful in preventing
a multitude of cancers; take 2000 IU or more (best 5000 IU) once per day | | D-Ribose | this
is a special sugar; a flat teaspoon once per day increases energy and endurance.
In fibromyalgia it may give some relief for pain in higher doses (a flat teaspoon
two to three times per day) | | Melatonine |
important for the body to recuperate, very valuable to enhance restful sleep
and a powerful anti-oxidant . It actually is a hormone from the pineal gland and
it makes other hormones work better (thyroid and steroid hormones, important in
anti-aging medicine). 1 to 3 mg at bedtime. | | L-
Carnosine | good support to cell function and assisting neurological
function. 100 mg per day can be recommended. Often sold as 500 mg capsules; in
this case the content of the capsules has to be divided | | L-Carnitine | L-Carnitine:
This is not an antioxidant, but a good support for muscles, including the heart.
Two 500 mg capsules per day are used for anti-aging | | Alpha
Lipoic Acid | 100 mg per day are a desirable addition to the regimen
you are already taking | | Phosphatidyl
Serine | Probably one of the best weapons against cognitive decline.
For prevention purposes in persons without cognitive decline 100 mg per day. 200
to 300 mg for early Alzheimer patients. With the higher doses a bitter taste sensation
can occur (harmless), simply reduce the dose. | | With
this approach you will not empty out your wallet or overfill your medicine shelf.
And as I mention the medicine shelf, it is important to note, that vitamins and
supplements should be stored away from children. The interesting colorful capsules
that are beneficial in small amounts can pose a hazard in an overdose for children! |
The list of vitamins and supplements may look slightly intimidating
at first glance. It may be easiest to gradually build up the supplementation program.
If a lineup of capsules is simply too much to stomach in one setting, it is best
to distribute the supplementation over the day: one helping with breakfast and
one with dinner. It is important to stay compliant. Haphazardly taking or forgetting
the supplements will not do much for you. Remember that taking these high potency
supplements along with nutritious food will defend your body from the aging effect
of free radicals. Discuss supplementation and any questions surrounding the use
of supplements with your health care provider before you embark on a program.
Once you have decided to purchase supplements, read labels carefully. Staff at
health food stores can also be a helpful source of information.
| |
