Vitamins, Minerals & Supplements - Essential orOver-Hyped

C.D. Shelton

Copyright 2012 C.D. Shelton

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Table of ContentsPrefaceVitamins and Minerals DefinedThe Role of MineralsCandidates For SupplementsThe Role of Amino Acids in Our DietThe Role of Fat Soluble VitaminsThe Role of Water Soluble VitaminsDo We Need to Take Antioxidants?The Use of Some Supplements (Antioxidants)Are Top Selling Vitamins and Supplements Over-hyped?The Best and Worst U. S. Cities for Nutrition

PrefaceThere is little doubt the vitamin and supplement segment of our economy takes advantage of ourinsecurity regarding the state of our nutritional health. It is that fundamental insecurity that has driventhe vitamin, mineral and supplement market to become a multibillion dollar industry.

Many people are concerned about their nutrition, if you are a fan of Fast Foods then the concern iswell founded since 55% of our foods eaten away from home is of that variety, Fast Foods. Noticethey are generically labeled Fast Foods not Health Foodsbecause Health Foods, they arenot.

In this short ebook we will examine some of the issues in our modern culture. Namely, Howessential is the multi-vitamin and supplements many Americans take? The contribution to health ofindividual vitamins and minerals will be discussed, as well as a nutritional analysis of popularsupplements called Antioxidants.

We will end our report with a look at some of our cities and how they stack up in terms of nutrition,with a list of the five Best and the five Worst nutritional cities in the United States.

Vitamins and Minerals DefinedWithout troubling the reader with the intricacies of the biochemical pathways in which particularvitamins are involved, a short, generic type definition will be offered.

A vitamin is an organic compound required as an essential nutrient. It is generally needed in tinyamounts. Vitamins are needed for a variety of biochemical pathways and because we are unable toproduce the molecule, within our body, we must rely upon external sources for the needed molecules.We obtain these needed molecules from the environment. For example, we need Vitamin C in ourdiet, but many other animals do not, they can and do synthesize the molecule.

Vitamins have diverse biochemical functions within our body. Some have hormone-like functions,like vitamin D (regulates calcium metabolism). Some act as regulators of cell and tissue growth anddifferentiation such as some forms of vitamin A. Others function as antioxidants (such as vitamin Eand C). The vitamins within the B complex group generally act as co-enzymes, interacting with otherfactors to influence metabolism.

Until the mid-1930s vitamins were obtained solely by the foods consumed. They were not availableover-the-counter until the B complex group was extracted from yeast. Through the years, thirteenseparate vitamins have been isolated and are now sold in the marketplace.

The following is a list of known vitamins, their date of discovery, name and extraction source:

1913, Vitamin A (Retinol), Cod Liver Oil

1910, Vitamin B1 (Thiamine), Rice Bran

1920, Vitamin C (Ascorbic Acid), Citrus, Fresh Foods

1920, Vitamin D (Calciferol), Cod Liver Oil

1920, Vitamin B2 (Riboflavin), Meat, Eggs

1922, Vitamin E (Tocopherol), Wheat Germ, Veg. oil

1926, Vitamin B12 (Cobalamins), Liver, Eggs, Meats

1929, Vitamin K1 (Phylloquinone), Leafy Green Veg.

1931, Vitamin B5 (Pantothenic A.), Meat & Grains

1931, Vitamin B7 (Biotin), Meat, Dairy & Eggs

1934, Vitamin B6 (Pyridoxine), Meat, Dairy

1936, Vitamin B3 (Niacin), Meat, Eggs & Grain

1941, Vitamin B9 (Folic Acid), Leafy Green Veg.

In humans, vitamins are classified as either water soluble or fat soluble. Of the known vitamins, 4 arefat soluble and 9 are water soluble. The following is a list of the known vitamins, their solubility,allowance, deficiency disease, and food source:

A Retinol, Fat, 1 mg, Night-Blindness, Yellow Veg.

B1 Thiamine, Water, 1.2 mg, Beriberi, Grains

B2 Riboflavin, Water, 1.3 mg, Ariboflavinosis, Dairy & Veg.

B3 Niacin, Water, 16 mg, Pellagra, Meat, Nuts

B5 PantothenicA., Water, 5.0 mg, Paresthesia, Meat & Avo.

B6 Pyridoxine, Water, 1.7 mg, Anemia, Meat, Nuts

B7 Biotin, Water, 30 Micro g, Dermatitis, Eggs & Liver

B9 Folic Acid, Water, 400 Micro g, Birth Defects, Cereal & Veg.

B12 Cobalamin, Water, 2.4 Micro g, Anemia, Meat

C Ascorbic Acid, Water, 90 mg, Scurvy, Fruits & Veg.

D Calciferol, Fat, 10 Micro g, Rickets, Fish & Eggs

E Tocopherol, Fat, 15 mg, Mild Anemia, Fruits &Veg.

K Phylloquinone, Fat, 120 Micro g, Bleeding, Eggs & Veg.

The Role of MineralsTo maintain good health, a variety of macrominerals or as they are sometimes called bulkminerals. Some are structural (needed as a body structural material) and some are electrolytes(important in some physiological role, like muscle contraction).

Elements with recommended dietary allowance (RDA) greater than 200 mg/day (mg=milligram) arelisted below, along with a brief analysis of their function:

Macrominerals:

Calcium- Has a variety of functions. It is a common electrolyte & functions to neutralize acids, helpclear toxins, and serves as a signaling ion for nerve and membrane actions. It also is a majorstructural component of bones and teeth.

Chlorine- Very common electrolyte.

Magnesium- Required for processing ATP (Adenosine Triphosphate). This is our energy coinagemolecule. We produce this molecule when we metabolize (breakdown) food. Also involved in:bone building, peristalsis, increasing alkalinity.

Phosphorus- A required component of bone building, also functions in energy processing (makingATP).

Potassium- A very common electrolyte (heart & nerve).

Sodium- A very common electrolyte. Intake should be monitored carefully since this ion is involvedin causing High Blood Pressure. It can, if consumed heavily, lead to depleted calcium and magnesiumlevels which along with the HBP also produce osteoporosis.

Sulfur- Present in three essential amino acids used in many proteins (skin, hair, & nails). Sulfur is notconsumed alone, but is present in amino acids found in proteins.

Many elements are required in trace amounts, usually because they play a catalytic role in enzymesfunction. These are minerals in which the RDA is less than 200 mg/day. They are listed below alongwith a brief analysis of their function:

Trace Minerals:

Cobalt- Is required for the biosynthesis of B12. Animals cannot synthesize B12, and must obtain thiscobalt containing vitamin in the diet.

Copper- Is involved in the oxidation/reduction reactions that are part of our metabolism.

Chromium- Required for sugar metabolism.

Iodine- Needed for the synthesis of thyroxine (an important hormone), which is a regulator ofmetabolism. Iodine is also needed for the breasts, stomach, & salivary glands.

Iron- Required for many enzymes and for hemoglobin.

Manganese- Needed for the processing of oxygen.

Molybdenum- Required for certain oxidase pathways.

Selenium- Prevents damage to hemoglobins, protects from toxic damage from mercury.

Zinc- Required for several enzymes involved in metabolism.

Candidates For SupplementsEven if our diet is balanced and varied, certain conditions or events can put us at risk for adeficiency. Practitioners of orthodox medical practices do not routinely agree on the benefits ofsupplements (of any kind). The practitioners of alternative medical procedures (herbalists andChinese Medicine for example) do advocate herbs, antioxidants, vitamins and mineral supplements.

There is a common ground both orthodox and alternative medical practitioners can agree supplementsare needed. The following is a list of those areas of agreement:

*Pregnant women and nursing mothers: Both of these conditions call for larger amounts ofnutrients than may be presented through a routine diet.

*The chronically ill: These individuals may be taking heavy medication amounts. It is known dozensof drugs inhibit nutrient absorption and may even deplete existing nutrients.

*Heavy drinkers: Heavy alcohol consumption has been found to affect levels of folic acid, thiaminand other vitamins available to the individual.

*Cigarette smokers: Studies have revealed smokers are usually low in levels of vitamin C.

*Dieters: Individuals with a limited diet (attempting to lose weight) may have a compromiseddietary intake and deficient in necessary vitamins.

*The elderly: Seniors are known to have impaired absorption of nutrients from their dietary intake.

*Patients recovery from infections or surgery: Supplements may help speed the recovery.

*Vegans: Strict vegetarians may need Vitamin B12 and amino acids.

*Women of child-bearing age: May need an iron supplement.

Followers of Alternative Medicine go a step further than the above list suggests. They advise, Giventhe poor and depleted soils from which our produce is grown, supplements are our only protectionagainst deficiencies in our diet. The general public is advised supplements are necessary to protectour health.

The Role of Amino Acids in Our DietAs with minerals discussed in an earlier chapter, vitamins are recognized as essential nutrients forour continued good health. We obtain these essential nutrients from our diet, with one exception andthat is vitamin D. This vitamin can be synthesized in the skin if UVB radiation is available (sunlight).Certain vitamin-like compounds such as carnitine, are thought useful for survival and over-all health,but are not essential since the body can produce some supply of the molecule.

Numerous phytochemicals have been isolated and named, many have desirable attributes(antioxidants) however, experimental research has been inconclusive as to the efficacy of takingphytochemical antioxidants. There are essential amino acids that are required since the bodycannot synthesize them. There are eight amino acids our bodies cannot synthesize, we can and domake the other twelve. There are a total of twenty amino acids required to synthesize our bodyproteins. If our diet contains legumes (beans), fish, poultry or meats we can manufacture our neededproteins.

How much protein is required? The rule of thumb is to take your body weight, express it in grams.Convert the grams into ounces and that number represents your minimum protein intake on a dailybasis to avoid Kwashiorkor (protein deficiency disease). Example: Body weight of 150 pounds(express that weight in grams=150 grams). Now convert those grams into ounces of protein requiredper day.

It would be 150 grams divided by 28.35 gm (number of grams/oz)= 5.29 ounces of proteinrequired/day.

The Role of Fat Soluble VitaminsVitamin deficiencies may result in disease conditions, including goiter, scurvy, osteoporosis,impaired immune system, disrupted cell metabolism, some forms of cancer, premature aging, poorpsychological health, to name just a few of the conditions traced to vitamin deficiencies.

On the other side of the coin we could have bodily problems brought about by an excess of certainvitamins. The vitamins that should not be taken in excessive amounts are vitamin A, D and B6. Theycould reach toxic levels fairly early after consuming the RDA. The following is an analysis ofindividual fat soluble vitamins:

Vitamin A

Can be found in most fruits and vegetables, eggs, whole milk, butter, meat and in salt water fish.

It is used to reduce complications of diseases such as malaria, HIV, measles and diarrheas.

Women use vitamin A to help prevent heavy menstrual periods, vaginal infections, lumpy breasts(fibrocystic breast disease), and breast cancer. Some women with HIV use vitamin A to decreasethe risk of transmitting the virus to the baby during childbirth and nursing.

Men use vitamin A to raise their sperm count.

Some people use vitamin A for improving their vision and treating eye disorders including maculardegeneration, glaucoma and cataracts.

Vitamin A is also used for skin conditions including eczema, psoriasis, cold sores, wounds, burns,sunburns, keratosis follicularis (benign skin growths), ichthyosis (skin scaling), and pigmentosus(skin spots).

It is also used for gastrointestinal ulcers and Crohns disease (inflammatory bowel disease), gumdisease, diabetes, sinus infections and urinary tract infections. It is used on the skin for wound healingand to reduce wrinkles.

Vitamin A is required for the functioning of our eyes, skin, immune system and many other parts of ourbody.

Vitamin D is found in only a few foods. It is an oil soluble substance present in egg yolks, cod liveroil, butter and some cold water fish such as salmon, herring and mackerel. It is considered a vitaminbecause the bodys ability to synthesize the substance is dependent on exposure to an environmentalsource (sunlight). The skin can make a form of vitamin D known as cholecalciferol.

Vitamin D helps in the absorption and utilization of calcium and phosphorus. It is necessary fornormal growth of children. In adults it helps with any function that uses calcium or phosphorus, suchas impulse transmission of nerves, heart beat, blood clotting, and many others functions.

The benefits of having adequate vitamin D are many, they include prevention of rickets and helpsprevent osteoporosis. Vitamin D supplementation includes the treatment of osteoarthritis, multiplesclerosis and hypertention.

Getting adequate vitamin D could play a role in reducing the effects of sickle cell anemia. It has beennoted that getting sufficient vitamin D can help reduce the need to urinate at night.

What is the best way to get vitamin D? You could take a cod liver oil pill. Take the pill withCalcium-Magnesium at the same time for better utilization. Sunlight exposure is great for vitamin Dsynthesis. Your skin will automatically make vitamin D from the precursor, cholesterol present inyour skin. You get the double benefit of reducing your cholesterol level at the same time.

The RDA of vitamin D in the past was set too low. Recent work has been done to show the RDAshould be considerably higher. The former RDA set at 10 IU (International Units) was set back in1938 and was sufficient to prevent rickets. Today, the RDA for Vitamin D is 600 IU, some doctorsrecommend more, but care should be taken with vitamin D intakeit can be toxic.

Vitamin E is used for treating vitamin E deficiency, which is rare, but can occur in individuals withcertain genetic disorders. It is also used to treat low weight premature infants.

Vitamin E is found in many foods, including vegetable oils, cereals, meat, poultry, eggs, fruits,vegetables, and wheat germ oil.

Vitamin E is used in the treatment of a wide variety of conditions including arteriosclerosis(hardening of the arteries), high blood pressure, diabetes, and cancers of the colon, lungs, gastricarea, prostate and pancreatic.

The vitamin is also used for diseases of the nervous system including Alzheimers and Parkinsonsdiseases. It is also used for night cramps. It is also considered an exercise vitamin to be taken after astrenuous work-out. It is thought to minimize muscle damage.

How does it work? It works as an antioxidant. Antioxidants help slow down the processes thatdamage cells (think of antioxidants as protection from rust).

Vitamin K is present in green leafy vegetables, such as kale, spinach, turnips greens, collards, Swisschard, mustard greens, parsley, romaine and green leaf lettuce. It is present in Brussels sprouts,broccoli, cauliflower, and cabbage. It is also found in fish, liver, meat, eggs, and cereals. A principalsource is from the bacteria that line the gastrointestinal tract.

Given the ubiquitous nature of vitamin K, deficiency is very rare. It can occur when the body cantproperly absorb the vitamin from the intestinal tract. The most frequent cause of vitamin K deficiencyis in long term use of an antibiotic.

People with vitamin K deficiently are more likely to have bruising and bleeding issues. If you takeblood thinning drugs (anticoagulant/ antiplatelet drugs), you may need to limit vitamin K foods. Beaware that vitamin K foods can affect how these drugs work. Check with your health care provider

regarding the quantity of vitamin K containing foods that should be in your diet.

The RDA for vitamin K is set at 120 micrograms per day (mcg/day). The RDA varies with age:

For Infants:

0 - 6 months: 2.0 mcg/day

7 - 12 months: 2.5 mcg/day

For Children:

1 - 3 years: 30 mcg/day

4 - 8 years: 55 mcg/day

9 - 13 years: 60 mcg/day

Adolescents & Adults:

14 - 18 years 75 mcg/day

19 years and older: 90 - 120 mcg/day

The alternative names used for vitamin K are as follows:

Phylloquinone (K1), Menaquinone (K2) and Menadione (K3),

all perform a similar metabolic function.

The Role of Water Soluble VitaminsVitamin C and the B complex are all water soluble well address their function in the followingpages:

The B complex vitamins are found in cereals, rice, wheat, and barley all contain B complexvitamins, but the B complex is found in the outer covering of the grain. So if rice (or other grains) hasbeen polished and the seed coat removed, some of the vitamins in that grain have been lost.

Whole grains are preferable; they retain the original vitamin content of the grain. These B complexvitamins work together for the benefit of the body.

The term B Complex refers to all of the water soluble B vitamins. They are: thiamine (B1),riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin, folic acid, and thecobalamins (B12).

Each member of the B-complex has its own unique structure and performs its own unique function, butsome work together to carry out a physiological requirement.

For example, vitamins B1, B2, B3 and biotin all take part in energy production. Vitamin B6 takespart in amino acid metabolism. Folic acid and B12 help with cell division (RBC production in thebone marrow).

Each of these vitamins have additional functions, but there is no evidence that one particular functionrequires all of these vitamin to work together (Note: unless you specify general good health as afunction!).

The RDA for the vitamin within the complex varies considerably, ranging from as little as 3 mcg/dayfor B12 to 18 mg for B3. The following is the present RDA for these vitamins:

B1 Thiamine--1.2 mg

B2 Riboflavin--1.3 mg

B3 Niacin--16 mg

B5 PantothenicA.--5.0 mg

B6 Pyridoxine--1.7 mg

B7 Biotin--30 mcg

B9 Folic Acid--400 mcg

B12 Cobalamin--2.4 mcg

Most multivitamin and mineral supplements contain vitamin B-complex as well as other essentialvitamins and minerals.

Since multivitamin/minerals are more complete than B-complex vitamins by themselves, amultivitamin-mineral supplement is recommended to prevent deficiencies.

Vitamin B complex includes a number of components that could interact with drugs. Discuss anysupplements you are taking with your medical advisor if you are taking any drugs.

Vitamin C is present in present in green leafy vegetables and fruit. This water soluble vitamin isparticularly high in concentration in oranges. Vitamin C is one of the safest and most effectivenutrients, say most nutritional experts. While it might not cure the common cold, it does boost yourimmune system. It helps prevent cardiovascular disease, prenatal health problems, and may evenslow down skin wrinkling.

It has been pointed out by countless research studies that an elevated concentration of vitamin C inour blood stream is beneficial in protecting us from cardiovascular disease, cancer, stroke and eyeproblems.

The RDA of vitamin C is 90 mg, but the researchers found the optimum health benefit is 500 mg. Toachieve this level of vitamin C concentration the individual would have to consume the following toget to the 500 mg:

Cantaloupe 1cup = 59mg

Orange Juice 1 cup = 97mg

Broccoli 1 cup = 74mg

Red Cabbage cup = 40mg

Green Pepper cup = 60mg

Red Pepper cup = 95mg

Kiwi (whole) = 70mg

Tomato Juice 1 cup = 45mg

If you add it all up you get a total of 540mg.

It is obvious from the above, we cannot reach the optimum vitamin C concentration, recommended byresearchers, by our diet alone. With an RDA of 90 mg, it would be possible to reach that level by anynumber of combinations of the above fruits and vegetables, but to reach 500 mg would require us toconsume all of the above fruits and vegetables. This is possible, but not likely!

Physiologists have pointed out that vitamin C is cleared from the blood stream, by the kidneys within

a short time after ingesting the vitamin (maybe as little as 60 minutes or less). If we are to gainprotection from this vitamin it needs to be consumed in some sort of timed-release version. Theobject being, to maximize exposure of our tissues to a high concentration of vitamin C.

Do We Need to Take Antioxidants?Antioxidants are widely used in dietary supplements and have been investigated for the prevention ofdiseases such as coronary heart disease, cancer and a variety of other illnesses. Large clinical trials,using a select number of antioxidants are on-going. The jury is still out as to the benefits derivedfrom antioxidants. While, no specific benefit has been detected, at this time, (other than thepsychological thought, Im doing something positive), investigations continue. It is known oxidativestress appears to be an important part of many human illnesses. The use of antioxidants is underintense study, particularly as treatment for stroke and neurodegenerative diseases.

An antioxidant is a molecule that inhibits the oxidation of other molecules. Oxidation can producefree radicals. In turn these free radicals can start a chain reaction. When the chain reaction occurs in acell it can cause damage or death to that cell. Antioxidants terminate these chain reactions and inhibitother oxidation reactions.

It has been pointed out that a large intake of antioxidant supplements could be harmful to theindividual (check with your medical advisor).

Antioxidants are used routinely as a preservative in foods and cosmetics.

They are used industrially in rubber and gasoline to prevent degradation.

The Use of Some Supplements (Antioxidants)The following, though not exhaustive, lists some of the more popular antioxidants on the market today.

Alpha-lipoic Acid is a vitamin-like substance called an antioxidant. It is found in yeast, liver, kidney,spinach, broccoli and potatoes. It is also manufactured in the laboratory.

Alpha-lipoic is used in the treatment of diabetes for nerve related symptoms which might includeburning pain in the arm and legs. Some individuals also use the acid for memory loss, chronic fatiguesyndrome (CFS), HIV/AIDS, cancer, liver disease as well as diseases of the heart and blood vesselsand Lyme disease.

How does it works? The acid seems to help prevent certain kinds of cell damage and improvesneuron conduction. It seems to work as an antioxidant in carbohydrate breakdown , therefore makingmore energy available. Working as an antioxidant, it might provide protection to neural tissues andpossibly the liver.

Coenzyme Q10 is again, a vitamin-like substance. It is found through out the body, but with highconcentrations in the heart, liver, kidneys and pancreas. Small amounts are found in meats andseafood. The substance can also be synthesized in the laboratory.

Many individuals use Coenzyme Q10 (CoQ10) for treating congestive heart failure, angina (chestpain), and high blood pressure.

Some individuals take CoQ10 to increase their energy level, since it is involved in the process ofproducing ATP (adenosine triphosphate, APT is our energy coinage).

Our levels of CoQ10 are higher in youth than later in life. The question remains, As mature adults,should we attempt to raise the level of this vitamin-like substance to those levels found in our youth?And by doing so, would we increase our health and longevity? Those two questions have yet to beanswered.

People who typically benefit from CoQ10 are individuals who have a heart condition, high bloodpressure, periodontal disease and Parkinsons Disease.

How does it work? CoQ10 is an important vitamin-like substance. It helps provide energy to cells. Itis also involved in antioxidant activity.

Grape Seed Extracts are industrial derivatives of whole grape seeds. The extract is rich in vitaminE, flavonoids, linoleic acid and phenolic OPCs. The commercial activity has been focused on theextraction of polyphenols, known to be strong antioxidants.

Preliminary findings from on-going research trials indicates grape seed extract may affect heartdiseases brought on by high blood pressure and high cholesterol levels.

How does it work? The phenols in grape seed extract work by inhibiting blood platelet aggregation(stops their sticking together, thereby reduces the risk of a blood clot formation) and reducinginflammation. The polyphenols contained in grape seed extract are resveratrols. Other possible anti-disease properties:

* Wound healing: accelerated healing in mice.

*Tooth decay: Phenols may retard growth of bacteria in dental caries.

*Osteoporosis: with grape seed extract, bone density increased in lab animals.

*Ultraviolet damage to skin: dietary proanthocyanidins may protect against carcinogenesis (skincancer) and provide supplementation for sunscreen protection.

As of this writing, there are 13 clinical trials on-going (July, 2012) assessing potential effects ofgrape seed extracts on human diseases. They are: breast cancer, blood estrogen levels inpostmenopausal women, and coronary artery disease.

Oral grape seed extract is used in capsules or tablets usually containing 50 mg or 100 mg. There is, atthis point, insufficient scientific information known about how the long term use of grape seedextract might affect health or any disease.

Astaxanthin is a carotenoid. It belongs to a larger class of phytochemicals known as terpenes. It isclassified as a xanthrophyll (meaning yellow leaves). It is an antioxidant. It is found in microalgae,yeast, salmon, trout, shrimp, crayfish, and crustaceans.

How does it work? It is an antioxidant with a slightly lower antioxidant activity than othersdiscussed. It has no known toxic syndrome associated with its consumption. Astaxanthin is a naturalnutritional component, it can also be found in food supplements.

Currently, the primary natural source for astaxanthin is the microalgae Haematococcus pluvialis.This algae seems to accumulate the highest levels of astaxanthin in nature.

Additional Supplements

Niacin, Niacinamide (B3), is found in a variety of foods such as yeast, meat, fish, milk, eggs, greenvegetables, beans, and cereal grains.

Niacin is used to treat high cholesterol levels in the blood, circulation problems, migraine headache,and dizziness. It also is used to treat pellagra, hallucinations, Alzheimers, depression and alcoholdependence.

It has also been used to treat attention deficit-hyperactivity disorder (ADHD), memory loss,headache, lowering blood pressure, & promoting relaxation.

Niacinamide is applied to the skin for treating inflammatory acne vulgaris.

How does it work? Niacinamide can be made from niacin. Niacin might help people with heartdisease because of its beneficial effect on clotting and it may help improve the level of triglyceridesin the blood stream.

DHEA is a hormone that is made in the human body. It is also made in the laboratory. It is also foundin yams and soy products. However the body cannot made DHEA from these two foods.

DHEA is used for slowing or reversing aging, improving thinking skills in senior citizens, andslowing the progression of Alzheimers Disease.

Athletes and other people use DHEA to increase muscle mass, strength and energy. The substance isbarred from use by the National Collegiate Athletic Association (NCAA).

Men use DHEA to treat erectile dysfunction (ED), and by healthy women with low levels of certainhormones to improve well being and sexuality.

DHEA has also been used for osteoporosis, multiple sclerosis, Addisons disease, depression, and toslow the progression of Parkinsons Disease.

Quality control is an important issue, buy only pharmaceutical grade and a known brand you trust.

How does it work? DHEA is produced by the Adrenal Glands and in the liver. In men, DHEA is alsosecreted by the testes. In the body it is changed to a hormone called androstenedione. This hormone isthen the precursor to male or female hormones.

Caution is required in taking this powerful hormone (get the advice of your medical advisor). Limitedexposure is recommended.

Red Yeast Rice is the product of rice fermentation by a yeast called Monascus purpureus. Thisfermented version is used for treating individuals with high cholesterol levels. Also for indigestion,and diarrhea.

The active ingredient in red yeast rice is the same as the active ingredient in prescription drugs calledstatins used to lower cholesterol levels. The American Heart Association warns against the use ofRed Yeast Rice until the results of a long term study of red yeast has been completed. You should talkto your health care provider if you plan on taking this supplement.

How does it work? Rice is fermented with a yeast called Monascus purpureus. The fermentationproduces a group of chemicals similar to prescription drugs known as statins (lovastatin). Thesepowerful chemicals are used to lower cholesterol levels in the blood stream.

Flaxseed is the seed of the a plant called Linum usitatissimum. People use flaxseed for manyconditions related to gastrointestinal problems. It is also used for disorders of the heart and bloodvessels and for high cholesterol levels.

Other uses include acne, kidney problems, symptoms of menopause, and bladder infections,

How does it work? Flaxseed is an excellent source of dietary fiber. It is rich in omega-3 fatty acids.Researches believe the fiber binds with cholesterol in the intestine and prevent it from beingabsorbed.

In the body, flaxseed is broken down into lignans. Lignans are similar to estrogen. As a result, inthe presence of lignans, estrogens become less potent. Certain cancers (breast) need estrogen tothrive, so researchers conclude lignans should be able to slow breast cancer.

Lactobacillus (probiotics) is a type of bacteria. There are friendly bacteria that live in our gut tractand urinary system. They do not cause disease. Lactobacillus is present in some fermented foods likeyogurt and in some supplements.

It is used in the treatment of diarrhea. It is also used for a number of digestive problems. It creates ahealthy strain of bacteria in the gut track and promotes regularity.

How does it work? Many bacteria live in our body normally. Friendly bacteria, such aslactobacillus can help us breakdown foods and improve our absorption of nutrients. Their presencehelps fight off the invasion of Unfriendly bacteria in our intestine.

Are Top Selling Vitamins and SupplementsOver-hyped?The key question is, Can we get all the nutrients we need by simply eating a healthy diet? Ourancestors did it through-out the years weve been in existence as a Homo sapien, why cant we do thesame thing now?

The arguments go something like this: 1) The nutrients in our soil have been depleted from years ofpesticides and pollution. We need the supplements to make-up for the loss of nutrients in our foods.2) The packaged and processed foods, that are so common in our culture, are not only nutrient voidthey actually rob our bodies of vital nutrients.

Some people hate pills and will do anything to avoid taking a supplement, while others areconvinced they need every vitamin or supplement sold in the market. So the question remains, Howdo we know which vitamins or supplements are really necessary?

First, to answer the questions posed above, it helps to understand thateverything that happens in ourbodies, from our heart beat to the growth of a single hair, occurs through a series of chemicalreactions that requires specific raw materials, enzymes, vitamins or minerals be in place for thatreaction to take place. Nothing takes place biochemically without sufficient amounts of the neededmaterials.

These biochemical processes can become slowed, abnormal, or impaired and eventually they mayeven stop altogether without the needed raw materials.

In the United States, the USDA created the Recommended Daily Allowance (RDA) for vitamins andminerals. The numbers suggested are based on the lowest amount needed to prevent a deficiencydisease. For example the RDA for vitamin C is 45 to 90 mg (milligrams), depending on sex and age.This amount of vitamin C is just barely above the quantity required to prevent scurvy! In real termsthe vitamin may be dosed many times the RDA (500 to 1000mg)

Our best defense against health problems is to take a high quality vitamin and mineral supplement(multivitamin). Vitamin supplement can be particularly important during certain phases of our life:women of child bearing age, (i.e. folic acid helps protect from a number of birth defects like spinabifida), pregnant women, active and older women can benefit from increased calcium (i.e. calciumcan help prevent bone loss and fractures). Vegetarians also can benefit from taking extra calcium,iron, zinc, vitamins B12 and D.

Multivitamins can be beneficial, but doctors and researchers warn not to be suckered by the claimsof vitamin and supplement makers. There are arguments whether the RDA for vitamins andsupplements are in sync with the times on what people need to maintain health. However, the realityis, in most instances, for a healthy person the amount of vitamins in a standard multivitamin isgenerally what you need for health benefits. Along with eating a variety of fresh fruit, vegetables,

whole grains, fish, lean meats, poultry and low-fat dairy products is the best way to get your dailydose of vitamins and nutrients.

(Note: Always buy top quality, name brand vitamins. For supplements always buy top qualitypharmaceutical grade supplements). The bottom line is, in our busy lives, we often cant or choosenot to follow the ideal dietary plantaking a multivitamin with minerals is our backup insurance!

The Best and Worst U. S. Cities for NutritionIf you want to shed some pounds and get healthier, you might be interested in the following bestfive dietary cities in the U. S. Those five best will be followed by the five worst dietary cities inthe U. S.

The criteria is fairly simple, the researchers, in this instance, looked at the total city population andthen researched the amount of fruits, vegetables, grains, fresh produce and farmers markets availableto their citizen. Heres what the two lists (Best & Worst) look like:

The Five Best:

#5 Washington DC

#4 Sacramento

#3 Boston

#2 Minneapolis

#1 San Francisco (The BEST U. S. city for nutrition!)

The Five Worst:

#5 Memphis

#4 Oklahoma City

#3 Louisville

#2 Knoxville

#1 Greenville, SC (The WORST U. S. city for nutrition!)

Why did the above cities make the list? Sales in produce are low in these cities. It also doesnt help ifyour city is the PORK BBQ CAPITAL of the world! If the citizens of the above cities wish to avoidmaking the LIST next year, when the author plans to revise this report, its simple, buy more fruitsand vegetables!

Author C. D. Shelton

Professor of Biology

www.shortontimeebooks.com

Table of ContentsPrefaceVitamins and Minerals DefinedThe Role of MineralsCandidates For SupplementsThe Role of Amino Acids in Our DietThe Role of Fat Soluble VitaminsThe Role of Water Soluble VitaminsDo We Need to Take Antioxidants?The Use of Some Supplements )Are Top Selling Vitamins and Supplements Over-hyped?The Best and Worst U. S. Cities for Nutrition