Vitamin C. A Human Need.

Almost all animals have the ability to produce their own vitamin C, approximately 30mg per kg body weight, 7 times that amount when under stress.

Man, Apes and Guinea Pigs lack the enzyme necessary for the synthesis of this vital nutrient. It is not  that we no longer need it, scurvy is a well know result of vitamin C deficiency. 

It is believed that somewhere in the distant past evolution made a boo-boo. 

This is the nutrient that, back in my dim and distant past, first sparked my interest in complimentary medicine. I used to help out in the first aid room of a large furniture manufacturer. One day, helping the gentleman who ran first aid to unpack supplies I came across a dozen or more tubes of soluble vitamin C tablets. I couldn't think what they might be used for, so I asked. It turned out they had been ordered by the Managing Directors, who, so I was told, 'ate them like sweets' to keep coughs and colds at bay. Anyway, lets leave memory lane and get back to the subject. 

The RDA ( Recommended Daily Allowance. ) for vitamin C is 60mg, this was set many years ago. Many scientists and nutritionists, even those of a conservative mind, agree this is woefully inadequate. Vitamin C is easily destroyed by heat, cooking, stress and pollution. If you are a smoker, every cigarette destroys 25mg. Aspirin and oral contraceptives further depletes supply.

The body's need for Vitamin C goes beyond fighting infection, particularly important as the winter months approach. Because it is water soluble, vitamin C only stays in the body for 2-3 hours, a time release supplement will stay in the body for 8-12 hours. If you are a non-smoker and in good health, with a healthy diet, I would suggest a 500mg supplement a day.
Make sure your vitamin C supplement contains both citrus bioflavonoids & rose hips, another excellent source of vitamin C. 
Both of these, in much the same way as B complex, help support the action and absorption of vitamin C and also aid wound healing, limit bruising and support the strength and health of veins and capillaries. The whole package also aids in controlling cholesterol and is a vital element in the production of collagen, a key substance in the supple health of skin, ligaments and cartilage.

In times of illness it is a good idea to increase your intake of vitamin C to at least 1000mg a day, preferably timed release or 500mg taken twice daily. I have often found this sufficient to stave off coughs and colds even when surrounded by others already afflicted.
If however you are unfortunate enough to be struck down with a bad cold or flu, it is perfectly safe to increase your intake to 4000mg ( 1000mg x 4 or 500mg x 8 ) per day, until you start to feel significantly better, which in most cases will prove to be days sooner than might otherwise be expected.
It is important to reduce your increased dosage slowly over the course of at least a week. A sudden decrease can cause a rebound effect with all the symptoms you thought you had conquered returning with a vengeance. Equally, don't be tempted to maintain the high dose beyond necessary, the body is likely to rebel with a bout of diarrhoea, not only because in higher doses vitamin C can act as a laxative, but also the body will want to get rid of what it can't use.

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The above information is intended for otherwise healthy adults. If you are pregnant or regularly take prescribed medication always consult your doctor.

 

B Vitamins. A Complex Matter.

The list of B vitamins is long. Water soluble, B vitamins do not stay in the body for more than a few hours, 3 or 4 at most. What ever the body can not use in that time is excreted, time release vitamins allows the body at least 12 hours gradual release.

Although the B vitamins can be taken individually, I will list their property's a little further on in this post, I firmly believe they should be taken, as nature intended, together, as a B Complex.

B vitamins are synergistic, working together, supporting each other. In order to take each one individually and in the correct strengths would not only require taking a large handful of tablets each day, very impractical, but also a degree in nutrition. The balance of these vital nutrients is a fine one.

If you already take a multivitamin, be it branded or a supermarket brand, it is likely that is low dose. There is nothing wrong with that. 
An indicator of a low dose multi is the mg strength of  vitamin B6, often listed as no more than 2mg. Medium strength is 50mg, high strength 100mg. 

Under no circumstances should you double your intake of a multivitamin no matter how low dose.  To do so could put you at risk of vitamin A toxicity.

You may, however, safely add to your vitamin routine a B50 Complex, additional vitamin C as well as  vitamin E and some minerals (these I will mention further in later posts).

Vitamin B1 (Thiamine)

B1 is sometimes called the 'morale vitamin' due to it's beneficial effect on both mental attitude and the nervous system in general. It also has a mild diuretic effect.

Vitamin B1 aids digestion, especially carbohydrates. Helps to keep the muscles and heart functioning normally. Aids air and seasickness. Helps to alleviate muscle and nerve pain. Promotes growth.

B1 can also help to prevent insect bites. 

Always take a medically prescribed preventative if traveling to countries where the risks of contracting malaria are high .

Vitamin B2 (Riboflavin)

The need for B2 is increased at times of stress.

Aids growth and reproduction. Promotes healthy hair, skin & nails. Helps to alleviate eye fatigue and benefits vision. Helps to eliminate soreness of mouth, lips & tongue. Aids in the metabolism of fats, proteins & carbohydrates. 
B2 is a major support member for other nutrients, particularly vitamin B6 and the amino acid antioxidant, glutathione. 

Vitamin B3 (Niacin)
The body uses B3 in the synthesis of the hormone's, progesterone, oestrogen & testosterone as well as cortisone, thyroxine & insulin. It aids in the health of the nervous system and brain function.
Promotes a healthy digestive system and healthier-looking skin. Aids in the proper utilisation of food and thereby increases energy.
Niacin can help reduce the frequency and severity of migraine headaches. Aid circulation and help reduce blood pressure.
B3's major forte is its ability to aid in the reduction of cholesterol.

Vitamin B5 (Pantothenic Acid)
B5 is another big player in aiding cholesterol reduction, always of course in concert with the other B vitamins. It aids in cell building, normal growth and the development of the central nervous system. B5 also plays a vital role in the proper functioning of the adrenal glands and is one of the essentials for the conversion of fat and sugar to energy.
Necessary for the synthesis of antibodies and utilisation of PABA and choline. B5 aids wound healing, the effects of post operative shock and reduces the toxic effects of many antibiotics.
If you frequently suffer from tingling in your hands and feet, this is one of the B vitamins that may help. However, if this symptom persists, always seek medical advise, if only to be on the safe side.

Vitamin B6 (Pyridoxine)
B6 is essential for the production of antibodies and red blood cells as well as the proper absorption of B12, as well as a necessary component for the production of hydrochloric acid and magnesium.
Promotes the synthesis of anti-aging nucleic acids. Aids in the reduction of muscle spasms, leg cramps, hand numbness & some forms of neuritis.
B6 is necessary for the proper assimilation of protein and fat and is also needed for the conversion of the amino acid tryptophan to niacin. Skin disorders, such as acne and dermatitis can also benefit from the use of B6
Women have a particular need for B6 because of it's integral role in hormone balance and can offer relief from premenstrual tension, as a natural diuretic it can also help with premenstrual bloating.
This vitamins ability to alleviate nausea has been reported to extend to morning sickness. Pregnant women should only ever take a multi-vitamin formular particular to their condition, such as Pregnacare or a similar prenatal vitamin supplement.  Always consult your doctor or midwife.

Vitamin B12 (Cobalamin)
This is the only vitamin that contains essential mineral elements. Because it is not assimilated very well through the stomach, it needs to be combined with calcium for optimum absorption.
Diets low in B1 yet high in folic acid, as in, but not exclusive to, vegetarian diets often hides a deficiency of B12. A properly functioning thyroid gland aids absorption.
B12 promotes the formation of red blood cells. Maintains a healthy nervous system. 
Aids in the utilisation of carbohydrates, fats & proteins. 
Improves energy, concentration, memory & balance.
It is also one of the vitamins responsible for growth and increased appetite in children. 

Folic Acid (Folacin)
Nearly every women knows the importance of taking folic acid when pregnant to prevent birth defects. Many women take just the 400mcg suggested by their doctor for the first three months. While this advice has obviously proved successful I would suggest that it would be beneficial, to both Mum & Baby, to take a prenatal multi-vit from the beginning to end of their pregnancy. Always consult your doctor or midwife, if only for your own peace of mind. 
Folic Acid is essential for the division of cells and for the utilisation of sugar and amino acids. 
It improves lactation and the appearance of the skin. 
Helps to ward off anamia, improves the appetitie and is an analgesic for pain. 
Folic may also delay the greying of hair when combined with pantothenic acid (B5) and PABA.

Biotin ( Coenzyme R or vitamin H )
A minor but most definitly a team player. Biotin can be synthesised by intestinal bacteria, unfortunately the over use of antibiotics, alcohol and the increasingly common problem of yeast infections has lowered the optimum amounts of intestinal flora. This lack can be redressed with the addition to the diet of live or bio yogurts and or the additional supplementation of acidophilus.
Biotin works with vitamins B2, B6, B3 and vitamin A to maintain healthy skin, it also works alongside folic acid in delaying hair turning grey. 
It may also be useful in the treatment of baldness.
Biotin can help to alleviate eczema and dermatitis. Also helps to ease muscle pain. It is also essential for matabolism of fat and protein.

PABA ( Para-aminobenzoic Acid )
One of the newer members of the B complex group and another of those that can be synthesised within the body, it is important for the utilisation of protein and helps form folic acid and aids in the assimilation and effectiveness of pantothenic acid (B5).
PABA helps to keep skin healthy and smooth and may delay the onset of wrinkles.
PABA is often found in sun creams and aftersun lotions as when applied topically it can help protect against sunburn and reduce the pain of burns. Do not be temped to apply to fire, chemical or scalding burns, always seek immediate medical attention.

Choline And Inositol.
The final two notable members of the B complex family are both lipotropic (fat emulsifiers) and  work closely, hand in hand, to utilise fats and cholesterol. 
Dispite all you may have heard or read about cholesterol, it is not the enemy, without it we would die, it feeds and energises every cell in the body. That said, the body does need the proper tools to untilise it correctly and prevent it from doing damage.
Both of these B members are among the few substances able to penitrate the blood-brain barrier, that protects the brain from variations in daily diet. Their function within the brain cells is to produce a chemical that aids memory.

Choline helps to emulsify cholesterol and thereby prevent it settling in the gallbladder or on the artery walls. Aids the liver in eliminating drugs and poisons and generally has a soothing effect on the system.
Inositol helps to lower cholesterol levels, promotes healthy hair and prevents fallout. Helps prevent eczema. Aids the body in the correct distribution of body fat.
In combination choline & inositol form lecithin. 

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Antioxidants. Little life Savers.

Antioxidants. 

A group of nutrients that effectively clean house, mopping up the free radicals that, left unchecked, damage the body's DNA. 

Every breath we take causes oxidation, similar to tarnish on silver or rust on metal, breaking down and causing damage to every cell in the body. Add to that pollution, alcohol, smoking & stress, these free radical scavengers really come into their own.

Vitamins A, C & E and the mineral Selenium are the main nutrients that help to protect against oxidation.

Vitamin A protects the mucous membranes of the mouth, nose, throat & lungs, as well as protecting Vitamin C from oxidation.

Vitamin C fights bacterial infections as well as reducing the effects of substances that cause allergy's. It also protects from oxidation vitamins A & E, as well as some of the B vitamins.

Vitamin E also protects the B vitamins as well as vitamin C from oxidation. With the ability to unite with oxygen, vitamin E prevents oxygen from being converted into toxic peroxides and acts as an anti -pollutant for the lungs.

Selenium and vitamin E are synergistic, stronger together, each supporting the other. As antioxidants they can aid in slowing down the aging process and the gradual, age related, hardening of tissues. Men seem to have a greater need for selenium. Roughly half of their bodily supply is concentrated in the reproductive organs and is of particular importance for prostate health.

The last two that I will mention here, depending who you read, are not always classified as antioxidants. I believe they are too important to ignore.

Zinc acts as an orchestrator, policing the flow of body processes and the maintenance of the enzyme system and cells. It is important for prostate health and the reproductive system in general. Zinc is essential for good immune function.  Studies also suggest zinc is necessary for the functioning of the brain.

Coenzyme Q10  
Also known as ubiquinone, often abbreviated as CoQ10. 
This vitamin-like, oil-soluble substance is found in virtually every cell in the body.
It is responsible for the generation and transport of chemical energy within the cells for metabolism.
The highest concentrations of CoQ10 are found in the organs with the greatest energy needs--the heart, liver and kidneys, the heart taking the lions share.
As an antioxidant it helps to prevent the oxidation of artery clogging LDL cholesterol. 

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Vitamins are not enough.

I intend to start this post a little back to front.

Vitamins are not enough. As important as they are, vitamins can do nothing for the body without the presence of minerals. Vitamins can not be absorbed or function within our bodies without the aid of minerals. While the body is capable of synthesizing a few vitamins, it is incapable of manufacturing a single mineral.

About 18 different minerals are known to be required for the body to maintain and regulate it's functions, although only 6 have an established Recommended Daily Allowance ( RDA ) : Calcium, Iodine, Iron, Magnesium, Phosphorus & Zinc.

The known active minerals in bodies are: Calcium, Chlorine, Chromium, Cobalt, Copper, Fluorine, Iodine, Iron, Magnesium, Manganese, Molybdenum, Phosphorus, Potassium, Selenium, Sodium, Sulphur, Vanadium & Zinc. 

So What are vitamins?

Most , I'm sure, would think tablets. The over the counter form of these essential, micro-nutrients are nothing more than a top up to the macro-nutrients of our food, you can not stop eating and live on vitamins & minerals. The food we eat supplies the fats, proteins, carbohydrates, vitamins, minerals & energy we need to survive.

Why take a vitamin/mineral supplement?

In an ideal world, with an ideal diet, a supplement would not be necessary. Our food would not be processed, refined and modified, our bodies would not be subject to toxins and stresses that further deplete the body's stores. 

It is easy to be fooled into thinking that food manufacturers are sensitive to our health needs. After all do they not 'enrich' our bread and cereals with vitamins? Well yes, they do. What isn't mentioned is the twenty or so nutrients that are lost in processing.

What strength Multi-Vitamin?

The answer to that is a combination of personal preference and life style. If you prefer to take a standard, low dose, RDA multi-vitamin & mineral, I would advise an A-Z. This will at least ensure a full range of all the important nutrients.

My own personal preference is for a medium to high dose multi-vitamin & mineral. The higher doses are very safe and produced well within the  upper safety range. The higher doses are particularly important if you live in a large town or city where air pollution may be high. If you play at lot of sport or exercise regularly at home or the gym. Alcohol, coffee and smoking will also increase your body's need for additional  nutrients. 

The final thing to consider is timed release supplements. Most vitamins are water soluble and can not be stored in the body. This means that within 2-3 hours they will have passed through the body, what ever can not be utilised in that time will then be excreted. Timed release vitamins are released slowly over 8-12 hours and offer optimum effectiveness.

The body is a wondrously, fine tuned instrument, far too complicated and for some snooze worthy, to go into here. We all, in one way or another, punish and abuse our body, yet it adapts and keeps going, but as the saying goes, at some point, somethings got to give. Supplements can give you and your body the edge it needs to stave off the inevitable. 

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Don't believe all you hear

I'm sure many of you have read in newspapers or magazines, or heard through the news media and word of mouth. 'Vitamins & Minerals are a waste of money.' 'They don't work.' 'There is not enough known about the effects of Herbal remedies, at best they are a con, at worst they are dangerous' 

 You are being lied to! 

There is a wealth of scientific knowledge about these nutrients and remedies, studies have been on-going for 100yrs. 

Every prescription medication owes it's origin to the active ingredients of herbs. Doctors were once taught this fact but now herbology is stricken from the curriculum. The problem is, from the point of view of the pharmaceuticals, is that a natural product can not be patented, and is therefore deemed non profitable.

Despite all of the above it is vital that I make it abundantly clear, I am not anti medication, your doctor's help and advise should never be ignored, your health and well being are far more important than an ideology. 

No one system ever has or ever will have all the answers. It is for this very reason I choose the term Complimentary Medicine.

There is a growing number of doctors interested in the use of herbs and supplements and some are even prepared to discus their use. If you are taking medication, particularly for a serious or long term illness it is very important that you consult your doctor before taking herbal remedies or supplements for the first time, or have not taken supplements for some time prior to your prescribed medication ,there may be contra-indications.

 If you are a bit of a book worm, like me, there are 3 excellent books I can suggest. Each one has a wealth of information on individual herbs & supplements, including references to the years of scientific studies. 
They are as follows: 
Bartram's Encyclopedia of Herbal Medicine. Thomas Bartram is a Fellow of the National Institute of Medical Herbalists.
The Vitamin Bible. by Earl Mindell. Pharm.B.,R.Ph 
Dr Atkins Vita-Nutrient Solution. by DR Robert C. Atkins.

If, however, you are not of a bookish mind please visit my blog regularly as I attempt to pass on my knowledge of individual herbal remedies & supplements.
I am happy to answer your questions. If I do not know the answer I will do my best to point you in the right direction.
Regards, 
Kim.

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Background.

Hi, 

Welcome to Mimosa Health & my first blog.

I thought it might be nice to first take the time to explain a little bit about myself.

I have had a life long interest in alternative medicine, although I prefer to think of it as complementary, and have, until fairly recently, spent many years working in the health foods & supplements industry.

Suffice to say 2yrs ago I was forced to re-think & change my career. I now run my own business selling, primarily, cosmetics & skincare products on ebay. 

However, my love of complimentary health care would not go away and I am now preparing to add supplements to my sales lists http://stores.ebay.co.uk/mimosa-cosmetics 

The aim of my blog is to inform. To highlight the use and benefits of Vitamins, Minerals & Herbal Supplements. Not just for People but for animals as well.

Regards, 

Kim.