Vitamins and minerals are compounds that the body needs in varying amounts for normal growth, development, and functioning. The thirteen vitamins accepted by most nutritionists include the water-soluble B-complex vitamins and C, which are easily eliminated from the body, and the fat soluble A, D, E, and K, which can (though rarely) accumulate in the body and cause toxic reactions. In the body, vitamins work with enzymes and other bodily compounds to help produce energy, build tissue, and remove waste products. Vitamins must be consumed in sufficient amounts to prevent deficiency diseases like scurvy (from too little vitamin C) and pellagra (lack of niacin, one of the B vitamins). When taken in larger quantities, some vitamins and minerals have therapeutic properties that are useful in the prevention or treatment of disease. Some supplements, such as acerola and wheat germ oil, are sold for their high concentrations of specific vitamins. Acerola is the tart, cherry-like fruit of a small tree (Malpighia glabra) of the West Indies and adjacent areas, used by supplement makers for its high concentration of vitamin C. It is also called Barbados cherry and Puerto Rican cherry. Most vitamin C supplements fortify acerola-derived C and other natural sources of C with synthetic C. It is sold in tablet form. Beta-carotene is a vegetable-based precursor to vitamin A widely taken for its antioxidant, wound-healing, vision enhancing, and cancer-preventive properties. It is an antioxidant and a highly effective immune booster. Studies have shown that beta-carotene makes immune cells (such as macrophages) more effective against infection, heart disease, and cancer. It increase the number of CD4 and natural killer cells and boosts production of antibodies. It is as effective as preformed, meat-based vitamin A, yet is safe and nontoxic (unlike vitamin A in high doses). Beta-carotene is found in high concentrations in dark green, leafy vegetables and orange and yellow fruits and vegetables. It is the most biologically available of the several related carotenoid plant pigments that act as precursors to vitamin A. It's sold as tablets and capsules. (See Vitamin A.) Bioflavonoids are plant compounds found in citrus fruits, dark green, leafy vegetables, and other typically vitamin C-rich foods. Bioflavonoids play an important role in healing capillaries and helping the body form collagen, which holds body tissue together. The bioflavonoids are also known collectively as vitamin P, or flavonoids. Some of the most common ones include hesperidin, quercetin, and rutin. They are found in high concentrations in certain herbs such as ginkgo, hawthorn, and bilberry. Bioflavonoids exhibit a broad range of antioxidant activity and are taken to treat nosebleeds, bleeding gums, and a tendency to bruise. They are sometimes prescribed for allergies, viruses, and inflammations. Often combined in supplements with vitamin C, they're typically found in tablet and capsule form. Studies have shown that flavonoids play a key role in protecting people against the effects of environmental toxins, especially air pollutants. They also protect against cell mutations and cancer. Boron is a trace mineral found in legumes and some fruit. Boron may be necessary to help prevent bone loss and osteoporosis, possibly by working in conjunction with other bone builders such as calcium and magnesium. There's also evidence that it helps prevent arthritis. Boron is often combined with other minerals in tablets and capsules. Brewer's yeast is the dried, pulverized cells of a yeast (Saccharomyces cerevisiae) that is taken as a supplement principally because it is high in trace minerals, protein, and a number of the B vitamins. It is so named because it is a byproduct of beer making and is similar to (though usually somewhat lower in nutrients than) nutritional yeast, which is grown specifically for human consumption. Brewer's yeast is high in substances known as "skin respiratory factor" and "glucose tolerance factor" and thus shows promise in the treatment of wounds, burns, skin problems, and type 11 diabetes. It is a different form of yeast from that which causes yeast infections (Candida albicans) and is not thought to cause yeast-related conditions. It's sold in the form of powder, flakes, and capsules. Calcium is a well-known mineral nutrient that plays an important role in a variety of essential bodily functions, including budding bones and teeth, transmitting nerve messages, regulating heartbeat, and coagulating blood. The adult RDA is 800 to 1,200 mg. It is recommended in the treatment or prevention of osteoporosis, heart disease, problems of menopause, and certain cancers. Taken before bed, calcium may have a slight sedating effect. Supplements are derived from a variety of sources, including dolomite, oyster shells, and bonemeal. It is also produced in different chemical forms, with calcium citrate and calcium carbonate noted for being highly absorbable. Calcium is often combined with magnesium and other minerals. It is available as tablets, capsules, and liquids. Choline is a nutrient that some nutritionists now consider to be a B complex vitamin (though no RDA has been established). It plays a role in the metabolism of fats, the working of the nervous system, and the production of neurotransmitters that affect mood and emotions. Choline is synthesized in the body and is present in high concentrations in lecithin, a fatty acid found in egg yolks and soybeans. Choline is necessary for the healthy functioning of cells, nerves, and the brain, and deficiencies have been linked to certain neurological disorders, such as Parkinson's disease and tardive dyskinesia, that are characterized by convulsive muscular movements. It may help protect against heart disease and Alzheimer's disease. Choline has been known to cause side effects like depression when taken in large doses. It is available as tablets, capsules, and liquids. (See Lecithin, under Essential Fatty Acids.) Chromium is a trace element found in brewer's yeast, organ meats, whole grains, cheese, and nuts. There is no established RDA. In the body, chromium is involved with insulin production and protein synthesis. It works with insulin to promote the metabolism of fats and carbohydrates, including glucose (blood sugar). Chromium deficiencies can cause difficulties in regulating blood sugar. Supplementation of 200 micrograms daily can benefit some type 11 (adult onset) diabetics and people suffering from hypoglycemia. Chromium's effects on blood sugar can also spill over to affect fat metabolism and blood cholesterol levels. It thus may help prevent heart disease. Chromium is often combined with cysteine, niacin, and other nutrients to make Glucose Tolerance Factor. It comes in tablets and capsules. Folic acid, also known as folate and folacin, is a B complex nutrient that plays a role in the production of red blood cells, DNA synthesis, and protein metabolism. Women in the earliest stages of pregnancy must be sure to get sufficient quantities, since folic acid is necessary for the fetus to develop nerve cells. The name "folic" is derived from the same Latin root as the word "foliage," and the nutrient is found in highest concentrations in leafy, green vegetables such as spinach, chard, and kale. Legumes, root vegetables, brewer's yeast, wheat germ, whole grains, fruits, and liver are also sources of folic acid. The adult RDA is 180 to 200 micrograms. Deficiencies are common throughout the world, partly because the vitamin is easily lost in the refining, cooking, and storing of foods. Symptoms of a deficiency include anemia and neurological problems. Folic acid is used therapeutically to treat cervical dysplasia (a precancerous condition in women), depression and anxiety, and fatigue. Germanium is a trace mineral and natural element found in soil and in some foods. The mineral itself appears to have limited effects on human health but was recently developed by Japanese researchers into a synthetic organic compound (Ge-132 or Ge-Oxy 132) with promising medical applications. The organic compound improves oxygenation of tissues and restores normal function of immune-boosting cells. It may help prevent cancer, relieve pain, and combat viral infections, as well as reduce circulatory and mental symptoms and allergies. It is relatively nontoxic, though the FDA has warned against potential kidney damage from long-term use. Germanium comes in powders, granules, tablets, and capsules. Iron is a trace element found in meat, poultry, fish, nuts, sunflower and Pumpkin seeds, whole grains, and dark green, leafy vegetables. The adult RDA is 10 to 15 mg. Iron aids in energy production and is necessary for proper immune function. It is part of the hemoglobin that helps carry oxygen in the bloodstream to tissue throughout the body. It is used therapeutically to treat fatigue and depression, due both to iron-deficiency anemia and other causes. It has also been shown to benefit certain inner ear dysfunctions and learning disabilities. The body readily stores iron, and too much can be toxic or cause cardiovascular disease. Excess amounts can also be Counter- Magnesium is an essential major mineral found primarily in leafy, green vegetables, soybeans, and nuts and seeds. The adult RDA is 280 to 350 mg. Magnesium is required for strong, healthy bones and is concentrated in the bones and teeth. It is important to a variety of other bodily processes: It helps keep cells electrically stable and, with calcium, regulates the body's energy levels and maintains normal heart function and nerve transmission. A magnesium deficiency can cause muscle tremors, convulsions, and possibly psychiatric problems. Supplements are used to treat premenstrual syndrome (PMS), high blood pressure, anxiety, osteoporosis, fatigue, and diabetes. Some therapists use magnesium supplements to treat convulsions in pregnant women. Supplement manufacturers often pair magnesium with calcium in a 1:2 ratio. Niacin (Vitamin B3) helps the body produce energy, metabolize fats and carbohydrates, and manufacture fatty acids as well as sex and adrenal hormones. A deficiency causes pellagra, characterized by rough, cracked skin and diarrhea. Niacin is found in high amounts in brewer's yeast, peanuts and other legumes, sesame seeds, whole grains, fish, and meats. The RDA is 19 mg. Therapeutically, it is used in the treatment of schizophrenia, high blood pressure and blood cholesterol, arthritis, Raynaud's disease, and lack of blood circulation to the extremities. It comes in two forms: nicotinic acid and niacinamide. The latter is sometimes referred to as "flush-free" niacin, since unlike nicotinic acid, niacinamide taken in excess of 50 to I 00 mg at one time won't cause a temporary flushing of the skin. Doses in excess of 250 mg daily should be monitored by a physician. Selenium, a trace mineral and powerful antioxidant, is needed by the body in minute amounts. The adult RDA is 50 to 75 micrograms. Selenium is found in fish and in plants that have been grown in selenium-rich soil. High levels of selenium in soil have been linked to low cancer rates of local people, and low levels to higher rates. Selenium may also be beneficial in the prevention of heart disease and immune-deficient conditions. It helps protect the body against harm from heavy metals and environmental toxins and inhibits aging-related processes. It is also used to treat acne and may play a role in the production of sperm. Selenium is potentially toxic in high doses. It comes in tablets and capsules. Silicon is an essential trace mineral found in plant fiber and hard water. It has only recently begun to gain scientific recognition for its role in the formation of bones, teeth, nails, cartilage, and connective tissue, where the highest levels in the body are found. The FDA has not established an RDA, although it admits "there is substantial evidence" that silicon is essential to health. The mineral can prevent buildup of cholesterol-laden lesions in the heart and may protect against aluminum poisoning. It is found in high concentrations in the herbs horsetail, nettle, and alfalfa. Silicon is toxic if inhaled (as silica dust, a byproduct of semiconductor production), but no adverse effects are reported from consuming silicon supplements. It is frequently combined with other nutrients in formulas for hair, skin, and nails. It comes in tablets and capsules. Vitamin A is a fat-soluble micronutrient essential for healthy vision, cell reproduction, wound healing, immunity, and other crucial bodily functions. The U.S. RDA is 4,000 IU. Vitamin A is also a potent antioxidant. Studies have confirmed that it can help treat or prevent cancer and that it improves resistance to infection. Vitamin A derivatives are used to renew aged skin and treat acne. In its preformed state, it is found in highest concentration in meats, though the plant-based precursor beta-carotene is as effective and totally nontoxic. Taking high doses of preformed vitamin A can allow it to accumulate in the body and cause adverse health effects. It comes in tablets and capsules. (See Beta-carotene.) Vitamin B6 is a B-complex micronutrient, also known as pyridoxine, that boosts immunity, protects against nervous disorders, helps produce red blood cells, and plays an important role in hormone balance. Vitamin B6 is an antioxidant. It causes the proliferation of lymphocytes and antibodies, especially when confronted with a disease-causing agent. The adult RDA is 1.5 to 2.2 mg. Vitamin B6 is concentrated in meats and whole grains. It may help regulate eye pressure, alleviate fatigue, and cure carpal tunnel syndrome. B6 is an important vitamin for healthy bio-electric functioning of the central nervous system. It plays a role in the metabolism of the neurotransmitters norepinephrine and acetylcholine, which may inhibit certain types of seizures. B6 also helps maintain a proper balance of sodium, potassium, and magnesium. Daily dosages in the range of 500 mg may be toxic for some people. It comes in tablets and capsules. Vitamin B12, or cobalamin, unlike the other water-soluble B vitamins, is actually stored well in the body. The adult RDA is 2 micrograms. B12 is found in animal products like meat, milk, and eggs. Vegetarian sources can provide some B12 (principally tempeh, sea vegetables, brewer's yeast, and mushrooms) but are unreliable, and strict vegetarians are at risk of deficiency. B12 aids in energy production from fats and carbohydrates and in the production of amino acids. It also plays a role in nerve building; deficiency causes neurological problems and confusion, depression, and memory loss. B12 deficiency in the elderly has been linked to Alzheimer's disease. B12 supplementation helps treat fatigue (even with no evidence of a deficiency), depression, and infertility. Some conditions respond only to injected B12, available from medical practitioners. B12 is also available in capsules. Vitamin C, or ascorbic (from "anti-scurvy") acid, is the most widely taken vitamin in supplement form. The adult RDA is 60 to 95 mg. Studies have shown that 100 to 500 mg of vitamin C cause lymphocytes to react more vigorously to disease-causing agents. Those same amounts also cause immune cells to boost production antibodies. Other research has demonstrated that people who eat optimal amounts of vitamin C, obtaining these amounts exclusively from vegetable and fruit sources, have lower rates of cancer and heart disease than those who do not get adequate C. It is concentrated in certain fruits and dark green, leafy vegetables. It is frequently used to boost the immune system and reduce the symptoms of colds, asthma, and allergies. It also strengthens blood vessels, helps the body resist infection, and plays a crucial role in the healing of wounds, broken bones, and surgical operations. It can be made into a paste and applied topically to kill viruses that cause warts and other skin problems, to relieve pain and inflammation of burns and stings, and to lessen the risk of infection. Vitamin (, supplements are inexpensive, widely available, and nontoxic (though pregnant women should avoid megadoses in the 3 to 6 grain range). It comes in powders, tablets, and capsules. Vitamin E, also known as tocopherol, is a powerful antioxidant nutrient that protects the body against the harmful effects of free radicals, unstable particles in the body that have been implicated in problems ranging from cancer to the effects of aging. The RDA is 30 IU. Food sources include vegetable oils, wheat germ, nuts, seeds, and whole grains. Vitamin E helps eliminate exercise cramps and nighttime leg cramps. Applied topically (break open capsules), it boosts the healing of burns, canker sores, and diaper rashes, and prevents scarring. It is sold as a liquid and in dry and oil-filled capsules. Research has shown that vitamin E is one of the most powerful nutrients against atherosclerosis, the underlying cause of heart disease. It also protects the body against the normal age-related decline of the immune system. Vitamin E boosts the body's production of CD4 cells, natural killer cells, and certain antibodies. It may also promote virility. Wheat germ oil is the liquid expelled from the highly nutritious embryo of the wheat kernel. A rich source of vitamin E, the oil is taken internally and applied like E to burns and skin conditions. Wheat germ oil may also promote the body's use of oxygen and thus have a positive effect on performance, endurance, and overall vitality. It comes in liquids and oil-filled capsules. Zinc is a trace mineral essential for proper wound healing, male sexual potency, immunity, liver detoxification, and numerous other bodily functions. The adult RDA is 12 to 15 mg. Zinc is a powerful immune booster. It significantly boosts the body's immune response against all forms of viral and bacterial infections. Zinc is essential to a healthy thymus gland, which is where immature immune cells are trained to recognize pathogens and environmental poisons. It is especially important to children whose immune systems are just developing. (Conversely, excesses of zinc can be immune-suppressing. Studies have shown that people taking more than 100 mg per day of zinc experienced impaired immunity and greater risk of infection. Pregnant women, especially, should avoid excesses of zinc. Zinc is naturally high in animal foods, oysters, whole grains, and nuts. Its potential therapeutic applications include acne and other skin diseases and injuries, colds, infertility, eye disorders, ulcers, and alcoholism. It is often taken before and after surgical operations to speed recovery. Zinc is frequently combined with copper, selenium, and other minerals and vitamins. It is nontoxic, though dosages in excess of 2 grams may cause gastrointestinal irritation and vomiting. It comes in lozenges, tablets, and capsules. Powered by ProfessionalPlanets.com™
The Body's Building Blocks
Minerals are metals and other inorganic compounds. The major minerals, which are needed in quantities of over 100 mg per day, are calcium, phosphorus, potassium, sodium, chloride, magnesium, and sulfur; the minor or trace minerals, needed in quantities of less than 100 mg per day, are boron, chromium, silicon, zinc, and a half-dozen others. Minerals function much as vitamins do to promote and regulate various bodily processes. Minerals also provide much of the structure of teeth and bones. Green, leafy vegetables are the best food source for most vitamins and minerals.
effective, for instance, by causing fatigue, fostering bacterial growth, or compromising the immune system. Most nutritionists now recommend that iron supplementation be undertaken only if an iron deficiency has been clinically demonstrated. Iron is available in liquid formulas, capsules, and tablets.
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