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Vitamins do not replace food. Vitamins regulate our metabolism through enzyme systems. A vitamin deficiency can endanger the entire immune system, and manifest in a variety of illnesses, which may need to be treated with pharmacological intervention.
Vitamins are not manufactured in the body, therefore need to come from outside sources. A well balanced diet can provide all necessary vitamins, but many people lack a “well balanced” and consistent diet. Vitamins are essential to the normal functioning of human biochemistry and are necessary for cellular activity.
In the early days the chemistry of vitamins was not understood. Consequently each different vitamin was designated by an alphabetical letter rather than by chemical formula. Vitamins were discovered around 1910, but prior to that time it was known that “accessories” were needed for the diet. Scurvy and beriberi were linked to vitamin deficiencies. In the 1970’s Linus Pauling created a phenomena suggesting vitamin C be taken in megadoses, up to 1000 times beyond the traditional RDA to improve health and increase longevity. We are still trying to learn about how vitamins work in the complexities of the unfolding biochemistry.
The RDA was established years ago, and currently is being challenged by health practitioners throughout the medical community. At one time, television encouraged mothers to give their families the known “one a day” multivitamin, which had dosages conforming to RDA guidelines. This writer believes there are major changes in standards for RDA with regard to vitamins. The RDA, as established by the nutritional authorities some time ago, is considered to be the “low dose” by many in the medical community today.
The RDA dose was determined through the deficiency disease model; in the absence of a vitamin or mineral a deficiency disease can ensue. In the case of vitamin C, for instance, the RDA knows that without vitamin C scurvy would occur. Consequently RDA set the amount at 60 mg per day (15-30 mg daily prevents scurvy). Higher doses of different nutrients are recommended by some health practitioners. Linus Pauling recommended that people take very large doses of vitamin C, up to 18 grams a day, and some physicians give intravenous infusions of 25g over one hour therapeutically for certain conditions. .
The field of vitamin and nutritional supplementation is in its infancy, but there is a great deal of research taking place in this arena. It projected that this is an area of tremendous growth and increasing interest by the general public and health care providers.
Vitamins are used to carry out chemical reactions which involve enzymes, and this opens the biochemical door to tens of thousands of actions. Every process from thought to sensation, metabolism and so on, is aided through vitamins. Yet, vitamins alone are not enough.
Water-soluble vitamins such as C and B complex are dissolved by the body fluids and excreted through the urine. Consequently these need constant renewal. Fat soluble vitamins, such as A, E, Beta Carotene, D and K are stored by the body’s fat cells and are retained for use on demand.
Have you ever wondered how vitamins are made? How they are held together? What are they filled with? These are some of the questions this book will answer. Today these questions are also raising some political concerns; legislative actions are in motion now designed to take supplements off of the “consumer shelf”. The proposed laws would require physician prescriptions for appropriate supplements. The supplements would expand beyond vitamins, including minerals, amino acids, enzymes and so on. Tryptophan has already been removed from the “shelf”.
There are 2 basic ways to create vitamins: the synthetic, or inorganic, chemical formulation or crystallization or dehydration from foods. These are then held together with fillers, binders, or lubricants.
Fillers are inert materials which add bulk. The usual fillers are dicalcium phosphate (excellent source of calcium and phosphorous) sorbitol, or cellulose. Among the usual binders are cellulose or ethyl cellulose, lecithin , which give cohesive qualities.
Additional binders are gum arabic (a vegetable gum), which has been documented to cause mild asthmatic attacks in those prone to allergies. Algin (alginic acid, or sodium alginate, a seaweed derivative), is currently under investigation as a possible mutagen causing reproductive problems. Lubricants, such as calcium stearate, or silica (talc), gum arabic, algin ,and alginate are used to facilitate disintegration of the vitamin.
Colors are used to add aesthetics; coating materials are used to protect the tablet and mask flavor for easy swallow. Drying agents are utilized such as silica gel.
Unfortunately these ingredients are often are omitted from a vitamin label, as it is not a requirement yet.
Some of the synthetic inorganic vitamins commercially available are held together with shellac, coal tar, or other “adhesive” binders, and these additives can be potentially dangerous. A way of testing to see if there is coal tar, is to bake a vitamin for about 10 minutes at 250 degrees, taking notice if any black matter oozes out. However this should not be done on a gel capsule.
Synthetic vitamins are sometimes inexpensive and may not be balanced, and could have cheap binders or unpleasant fillers. For example a natural vitamin E can include all of the tocopherols, not just alpha, which might be in the synthetic form. Another example might be vitamin C, the synthetic form being ascorbic acid. Natural C from rose hips contains bioflavonoid (the entire C complex), making the vitamin more effective.
In some cases, it may be more desirable to have a synthetic vitamin. For instance, the person who has a pollen allergy might actually have a reaction from the natural vitamin C and not to the synthetic as there may be pollen in the natural rendition. Chelation (put in a form for digestion) provides greater assimilation than non chelate. Therefore a chelated vitamin might be preferred, which would be stated on the label as such.
Time release is a process by which vitamins are released in tiny amounts throughout many hours. Most vitamins are water soluble and cannot be stored. Thus they are quickly absorbed into the bloodstream and excreted within 2 or 3 hours. Therefore, it might be better to take vitamin C several times during the day rather than one huge time release tablet.
When using supplements it is essential to remember that everything works in a synchronized manner. Like a musical symphony, there is balance. For example calcium alone cannot be metabolized without adequate amounts of vitamin D and phosphorus. The B vitamins need each other in balance as well.
Cheilosis is not characteristic of riboflavin deficiency. It is indicated by swelling and cracking of the lips especially in the corners of the mouth. However, the same symptoms can be caused by vitamin C deficiency or just plain chapped lips from sun exposure.
It takes quite a bit of time to develop a deficiency. Conversely, a vitamin deficiency is not relieved as quickly as many might think.
Vitamin A (retinol, carotene) is a fat soluble vitamin requiring fats as well as minerals to be properly absorbed. It is usually taken in the form of beta-carotene, as vitamin A excess can be toxic, and is extremely important as an antioxidant. It permits formation of visual-purple in the eyes, builds resistance to respiratory infections, and aids in the proper maintenance of the thymus gland. In addition it keeps the external layers of tissues and organs healthy, helps in normal lactation cycles, improves the removal of age spots, promotes strong bones, and can help in the treatment of emphysema and hyperthyroidism. In addition, it has been found that vitamin A helps the production of secretory IgA and protective mucus.
Recently research has demonstrated that vitamin A is required for adrenal cortex and steroid hormone synthesis as well as myelin sheath maintenance. Vitamin A appears to aid in allergy related chronic conditions such as migraines, rheumatoid arthritis, inflammatory bowel disease, sinusitis, and eczema. In third world countries, vitamin A deficiency is the leading cause of blindness.
It has been noted that when vitamin A is deficient tissue abnormalities and weak mucous membranes can cause lesions similar to that produced by cancer. Vitamin A might fight cancer cell development by reducing the production of inflammatory prostaglandins while strengthening the antibody functions.
Xerophthalmia (night blindness), and malabsorbed fat can be seen as deficiencies. In addition, vitamin A deficiency can lead to a reduction in the amount and size of T-Cells.
Symptoms of toxicity can include hair loss, nausea, diarrhea, scaly and cracking skin, blurred vision, rashes, bone pain, irregular menses, fatigue, and abnormal liver function tests which could be suggestive of liver enlargement:
More than 40,000 IU daily units in adults and 10,500 IU in infants daily can be toxic. Average dose is 10,000 IU daily with 400 IU vitamin E. It works best with B complex, vitamin D, E, calcium phosphorus, and zinc. Natural sources can be found in fish liver oil, liver, carrots, green and yellow vegetables, and eggs.
Beta Carotene is a safe way of obtaining vitamin A. It appears to also be an antioxidant blocking the formation of free radicals and acting as an internal sunscreen against ultraviolet sunlight. In a study involving more than 3,000 men and spanning more than 18 years, it was found that carotenoids may be capable in reducing lung cancers.
Among some of the natural sources are papaya, carrots (especially the juice), sweet potatoes, spinach, cantaloupe, and collard greens.
There are 11 B vitamins. It is important to note that the B vitamins should be taken in a balanced supplemental fashion. It has been suggested to avoid B vitamins which are not in the yeast base, as yeast is a typical antigen causing allergies and may interfere with absorption of them.
B vitamins are water soluble, are replaced daily and are synergistic with other B vitamins. The need for them increases with illness, surgery or stress.
Vitamin B deficiencies – particularly folate, B6 and B12 – have been associated with an increased risk of carotid artery stenosis. “Conclusion: High plasma homocysteine concentration and low concentrations of folate, B6, and B12, through their role in homocysteine metabolism, are associated with an increased risk of extracranial carotid artery stenosis in the elderly.” (The New England Journal of Medicine)
This was the vitamin responsible for the cure of beriberi which historically gave a name to the B vitamins. In addition metabolic activity of fats, carbohydrates and proteins is enhanced. When combined with vitamin A, B5, B6, C, E and cysteine it becomes a powerful antioxidant. Other benefits include, nervous system integrity enhancement, and may improve symptoms of herpes zoster.
Among some natural sources of B1 are, Brewer’s yeast, rice husks, oatmeal, peanuts, organic meats and vegetables, milk, and bran. The average dose is 100 mg and is most effective when balanced with B2 and B6, pantothenic acid, folic acid, and B12.
Cooking destroys B vitamins as does sulfa drugs, alcohol, antacids, caffeine, and food processing methods.
B2 is easily absorbed by the body and is also known as vitamin G. It is essential to cell respiration, and without vitamin B2 cells cannot function and the adrenal gland becomes weakened. Additionally, arteries can become fat engrossed and consequently clogged. The vitamin helps to promote the production of the enzyme glutathione reductase which is vital in preventing the creation of free radicals. Blood sugar metabolism is increased by vitamin B2 thus playing a major role in body energy. It is frequently a major vitamin deficiency in the American diet.
New research indicates that alcoholism can be triggered and caused by a faulty metabolization of carbohydrates, glucose and adrenal gland deficiency. When vitamin B2 is combined with glutamine and vitamin C, cravings for alcohol have been shown to be reduced.
The average dose is 1.2 mg.
Deficiencies can cause lesions of the mouth, lips, skin, and genitalia. Alcohol destroys the effectiveness of this vitamin. Note: If methotrexate is being administered, too much B2 can reduce drug effectiveness.
Before the 1930’s pellagra was a devastating disease in many parts of the world. After many deaths, this disease was traced to be caused by a lack of niacin.
Vitamin B3, in conjunction with vitamin B1 and vitamin B2, is converted into the coenzyme called NAD. This coenzyme permits caloric release from food. Without this coenzyme the result would be severe nutritional deficiency manifesting in tissue breakdown. In addition, vitamin B3 plays a role in the production of HCL (hydrochloric acid) as well as promoting the release of prostaglandins. Therapeutically niacin has been used by psychiatrists for the treatment of schizophrenia. It has also been utilized in combination with vitamins B6, B12, C, zinc, magnesium to diminish the effects of senility.
As niacin helps to dilate the vessels it is used therapeutically for some people with vascular conditions. It has also been shown to increase the production of HDL (high density lipoproteins) and has been used to lower the negative cholesterol, LDL. Arthritis was treated as early as 1945 with niacin.
The average dose of B3 is under 2 grams per day. Toxicity may result with overconsumption, with clinical symptoms ranging from mild nausea, and vomiting, to brown skin discoloration.
In 1940 vitamin B5 was isolated and identified by Roger Williams, Ph.D. This vitamin is vital for proper functioning of the adrenal glands, and therefore the immune system .
Vitamin B5 interacts with B6 to produce healthy antibodies. B5 also helps in the conversion of fat and sugar to energy, and fights infection by building antibodies.
The average dose is 10-300 mg. It is depleted by heat, processed food, canning, caffeine, sulfa drugs, estrogen, and alcohol.
In the early 1950’s the importance of vitamin B6 became known when infants everywhere in the US were having mysterious convulsions. Oddly, these babies were drinking the same brand of infant formula, which was lacking in B6.
B6 is another antioxidant and plays a major role in fatty acid metabolism turning the fats into prostaglandins. Collagen integrity is increased in the connective tissue of artery and vein walls. B6 is essential for the conversion of tryptophan into serotonin and niacin.
Stimulation of the thymus gland is also enhanced by vitamin B6, and therefore increases the immune system antibody formation. Because of its anti-inflammatory benefits, as well as its known antibody stimulation, vitamin B6 has been successfully utilized in the treatment of rheumatoid and gouty arthritis. Some research has suggested that those with rheumatoid arthritis have deficient B6 levels.
Anemia, seborrheic dermatitis, and glossitis are examples of vitamin B6 deficiencies. Alcohol, canning, roasting, stewing, and estrogen reduce the effectiveness of B6.
Among the natural sources of B6 are brewer’s yeast, wheat bran, wheat germ, liver, kidney, soy beans, cantaloupe, cabbage, eggs, oats, peanuts, walnuts. The average dose for supplementation is 400mg. There can be neurological toxicity taking 2-10 grams.
Vitamin B12 is unusual in that it can be stored for months or years in various tissues, especially the liver, kidneys, heart and bone marrow. Consequently, someone with a B12 deficiency can be someone who has been in poor nutrition for some time.
This vital vitamin is essential for cell metabolism particularly in the nervous system, bone marrow and digestive tract. It is important for DNA and RNA synthesis, as well as the formation of the myelin sheath.
Natural sources of B12 are provided in miso, tempeh, and brewer’s yeast. Vitamin B12 contains essential mineral elements. It needs to be combined with calcium during absorption to be effective. Regenerating red blood cells, preventing anemia, is just one benefit. In addition B12 increases energy, maintains a healthy nervous system, properly utilizes fats, improves irritability, concentration, memory, and balance.
“The prevalence of cobalamin deficiency was greater than 12% in a large sample of free living Americans. Many elderly people with ‘normal’ serum vitamin concentrations are metabolically deficient in cobalamin or folate.” (American Journal of Clinical Nutrition). A B12 deficiency, such as pernicious anemia or other delayed neurological disorders may take more than 5 years to appear. The average dose is 2mcg, and is usually supplied by animal products. Alcohol, estrogen, reduce this vitamin’s benefits.
Vitamin B13 metabolizes folic acid and vitamin B12. It has been used in other countries for treatment of multiple sclerosis and the prevention of premature aging, but is not used for that purpose in this country at present.
Panagamic acid works like vitamin E (antioxidant) and is potentiated with vitamin A and E. It has been used to neutralize the craving of liquor, extend cell life span, speed recovery from fatigue, lower blood cholesterol levels, protect against toxic pollutants and protect the liver from cirrhosis.
In addition this vitamin can stimulate immune responses. It is found in Brewer’s yeast, whole brown rice, whole grains, pumpkin seeds, and sesame seeds.
The average dose is 40 mg. Daily.
Vitamin B17 (amygdalin) is a compound of 2 sugar molecules, benzaldehyde, and cyanide, referred to as Laetrile).
This supplement is still controversial in America for cancer treatment, although it has been used in other countries with some reported success. It is made from apricot pits.
Found in spinach, folic acid helps maintain the immune system and helps in the production of red and white blood cells, in addition to the metabolism of amino acids. Folic acid also helps in the production of HCL.
As part of the water soluble vitamin B complex folic acid is also contributes to mental and emotional health. It is concentrated in the spinal and extracellular fluids. It has been found recently that a lack of folic acid might accelerate cardiac problems.
The New England Journal of Medicine (1995, 2-2, 332:328-329) states that “inadequate folic acid intake is the main determinant of the homocysteine-related increase in carotid-artery thickening. Folate along with vitamins B6 and B12 plays a key part in homocysteine metabolism.”
The average dose is 400-600mcg.
PABA, short for Para-Aminobenzoic Acid, is found in wheat germ, molasses, liver, and yeast. It stimulates intestinal bacteria to produce folic acid. As an integral part of the B vitamin complex PABA is considered to be like a vitamin within a vitamin. It functions like a coenzyme as well and is necessary for red blood cell utilization of protein. PABA is perhaps best known for its sunscreen capabilities.
PABA deficiency has been noted from the excess use of sulfa drugs. Deficiencies can include fatigue, irritability, depression, nervousness, headache, and gastrointestinal symptoms.
Biotin helps in the metabolism of the other B vitamins as well as carbohydrates and protein. Without biotin fat production is reduced. Biotin works synergistically with B2, B6, niacin. This is why B vitamins need to be balanced with each other. The synthesis of ascorbic acid requires biotin, and is also essential for normal metabolism of fat and protein.
Some of the benefits are as a preventative treatment for baldness, and ease of muscle pain. Biotin is found in egg yolk, soy flour, brewer’s yeast, brown rice.
It is a fairly expensive vitamin to produce. Many vitamin B complexes have low quantities of biotin because of this. These vitamins include a higher amount of thiamine, which is less expensive to produce, while skimping on biotin. Therefore, to determine whether a vitamin B complex is “good” you might want to check the amount of biotin within. About 100mcg-300mcg is the average amount in a good B complex.
Deficiencies can cause eczema, CNS disturbance, exhaustion, impairment of fat metabolism, anorexia, alopecia, and depression. With sustained antibiotic therapy, biotin production is impaired which is produced by the intestinal flora. Alcohol and processed food prevents absorption.
Choline is an important factor for fat and cholesterol regulation. By facilitating the movement of fats into cells, it prevents an accumulation of fats in the liver. Other essential benefits of choline are for health maintenance of the myelin sheath, and in transmission of nerve impulses. In addition, choline helps in the prevention of gallstone formation.
Natural sources of choline are lecithin, egg yolk, liver, brewer’s yeast, and wheat germ.
Deficiencies are seen with bleeding stomach ulcers, cardiac symptoms, and serious renal problems. Prolonged deficiencies may be responsible for artheriosclerosis and fatty degeneration of the liver.
Scurvy, which was rampant in the 1740’s, was finally linked to lemons, limes, and oranges, which appeared to forestall and prevent its deadly results. Since then, vitamin C has come into its own and is still being researched for its numerous benefits. To date, it appears that vitamin C’s capabilities involve the synthesis of proteins and other metabolic activities.
The most profound effects appear to be in the overall strengthening of the immune system. Studies in Russia have shown vitamin C to slow the aging process. Leukemia, pancreatitis, and rheumatic heart disease respond well to vitamin C therapy.
Research has indicated that people with high levels of vitamin C intake produce more antibody molecules. Prostaglandin, a hormone-like substance which helps T lymphocytes, production is enhanced. Increases in the production of interferon (which can fight the spread of viruses) have been found, as well as a stimulation of phagocyte production.
It has been documented that vitamin C acts as a powerful antioxidant, protecting thiamine, riboflavin, folic acid , pantothenic acid, and vitamins A and E against oxidation. It additionally is found to be a protector the brain and spinal cord from disintegration by free radicals. Iron is absorbed in greater concentration by adequate vitamin C intake.
A primary function of vitamin C is in maintaining collagen, needed the formation of connective tissue in skin, ligaments, and bones. Massive doses of vitamin C have been used to help drug addicts users of heroin, methadone, and barbiturates. Vitamin C has been found to prevent the formation of carcinogenic nitrosamines from nitrites and nitrates found in some foods.
Studies have shown that psychiatric patients have a higher need for vitamin C, and that depression or paranoia are aided through taking this vitamin. A study at Baylor University has shown that intake of vitamin C helps preserve the integrity of intervertebral disks, thus having a preventative effect on back problems.
Vitamin C aids in forming red blood cells and preventing hemorrhaging. Vitamin C fights bacterial infections and reduces the effects on the body of some allergy producing substances. It has been called a natural antihistamine, and vitamin C enhances the action of he enzyme histaminase. Asthmatics, arthritics, and those suffering from viral infections have been shown to benefit from vitamin C.
Vitamin C also has a significant relationship with other nutrients. It aids in the metabolism of the amino acids phenylalanine and tyrosine. Vitamin C also converts folic acid to the active form folinic acid, and might have an impact in calcium metabolism. The physiological absorption path of vitamin C is through the mucous membranes of the mouth, stomach, and upper part of the small intestine.
The larger the dose, the less vitamin C is absorbed, so it is better to take smaller doses several times a day. The normal body when fully saturated contains about 5000 milligrams of vitamin C.
Absorption is reduced through smoking, fever, antibiotics, cortisone, aspirin, or exposure to DDT, petroleum fumes or stress. Sulfa drugs double the urinary excretion of vitamin C.
When a large dose of vitamin C is given, it is important to increase calcium. It has also been noted that people who have taken large doses of vitamin C, then suddenly reduced their intake, have had negative clinical symptoms.
Therefore if there is to be a reduction, it is advised to do it slowly. Vitamin C deficiency manifests in shortness of breath, poor digestion, bleeding gums, easy bruising, swollen or painful joints, nosebleeds, anemia, increased infections slow wound healing. Breaks in capillary walls have been attributed to vitamin C deficiency, creating clots which can cause strokes or heart attacks.
Vitamin C reduces the effects on the body of some allergy producing substances. With high levels of vitamin C, the synovial fluid becomes thinner so that more pliancy in the joints has been reported. Vitamin C has benefited arthritic patients.
In summary, some of the benefits of vitamin C are aiding in the formation of collagen, absorption of iron, wound healing, reduction of bleeding gums; decreasing blood cholesterol, aiding in preventing viral and bacterial infections. It is a potentiator of the immune system, offering protection against cancer-producing agents. Studies show that vitamin C is a powerful antioxidant. Vitamin C counteracts the formation of nitrosamine, a cancer-causing substance. It has been used as a natural laxative, is known to lower the incidence of vascular blood clots, and can aid in treatment of the common cold. In addition, consumption of vitamin C prevents scurvy.
There is some research today looking at the cardiac benefits of vitamin C. It has been shown that sugar is related more to the hardening of arteries than fat. Vitamin C, lecithin, calcium and magnesium, with unsaturated vegetable oils help lower cholesterol.
Toxicity of vitamin C can cause diarrhea, and excess urination. Aspirin increases excretion of C. City dwellers need more vitamin C as pollution depletes it.
Fruits, tomatoes, cabbage, raw vegetables, strawberries, melons, and potatoes have vitamin C which is essential to the formation and maintenance of capillary walls, healing, regeneration of existing tissue, and stimulation of white blood cells.
The average dose is 500mg to 4 g.
This is a fat soluble vitamin known as the “sunshine” vitamin. Ultraviolet rays activate a form of cholesterol present in the skin, which is converted into vitamin D.
Vitamin D is important for the absorption of calcium from the intestinal tract. It helps breakdown phosphorous as well. Vitamin D is important for the maintenance of the CNS (central nervous system). Additionally, it is essential for the normal growth in children for calcification of bones and teeth. The need for vitamin D decreases with age.
Fish-liver oils provide the best natural source of vitamins A and D. Vitamin D is utilized better when taken with vitamin A.
Discovered in 1922, vitamin E is also known as tocopherol and is another powerful antioxidant. The discovery of this vitamin was due largely because it was found that rats which were deprived of this vitamin became sterile.
This vitamin protects the fatty acids from breaking down while protecting vitamins C and the B vitamins from oxidation. The pituitary and adrenal gland hormones are protected by vitamin E.
Extraordinary cardiovascular function is another attribute of vitamin E. It has been found that prevention of abnormal blood clotting time, and decreased platelet aggregation occurs with this vitamin, as well as capillary strengthening.
The Journal of the American Geriatric Society has reported that mice gained immune strength from vitamin E. Antibodies are stimulated by vitamin E. It is thought that this is due to the formation of prostaglandin. Autoimmune diseases have shown improvement when given vitamin E.
Wheat germ, whole grains, vegetable oils, cereals have Vitamin E which prevent oxidative damage to cells. Vitamin E also acts as an antioxidant, and keeps red blood cells strong. Seafood, lean meats, poultry, eggs, whole grains and garlic have selenium, an antioxidant which builds resistance to tissue breakdown.
A physician’s advice is suggested when taking vitamins especially with vitamin E. This is particularly important if one is on anticoagulants, or is a diabetic, or is taking cardiac medication.
Trout and most seafood contain Omega-3 Fatty Acids which are important in detoxification by increasing the activity of white blood cells. It is well-documented that alcohol affects the immune system, interfering with absorption of nutrition. Older alcoholics have been found to have depleted vitamin B, folic acid, thiamine, riboflavin, and pyridoxine. Manifestation of a these missing nutritional components are associated with an increase of infections, impaired wound healing, skin repair, cancer, and premature aging.
Whole grains, legumes, brewer’s yeast, fresh fruits and vegetables can provide needed magnesium, zinc, and protein, along with the B vitamins.
This discussion on vitamins has included a mere overview of some of the main vitamins. There is a great deal more, however it will not be contained in this manual.