Vitamins, Minerals and Supplements Everyone consumes vitamins, minerals or supplements in some form. Most people rely on diet to supply all they need. Many take pills, tonics, capsules or injections to meet their needs. Of those who supplement their diet with products from non-food sources, most take the amounts recommended by knowledgeable professionals. The vitamins, minerals and supplements they take may help them feel better. Without vitamins and minerals from some source life cannot endure.

The American Institute of Nutrition and The American Society for Clinical Nutrition recently issued an official statement on vitamin and mineral supplements. This statement was developed jointly with the American Dietetic Association and the National Council Against Health Fraud. The American Medical Association's Council on Scientific Affairs reviewed this statement and found it to be consistent with its official statement on dietary supplements. The Statement reads:

"Healthy children and adults should obtain adequate nutrient intakes from dietary sources. Meeting nutrient needs by choosing a variety of foods in moderation, rather than by supplementation, reduces the potential risk for both nutrient deficiencies and nutrient excesses. Individual recommendations regarding supplements and diets should come from physicians and registered dietitians."

This is similar to the recommendations of British authorities. Supplement usage may be indicated in various circumstances.

Some of these situations are listed below.

• Women with excessive menstrual bleeding may need iron supplements.
• Pregnant or breast-feeding women have an increased need of certain nutrients, especially Iron, folic acid and calcium.
• People with very low calorie intakes frequently consume diets that do not meet their needs for all nutrients.
• Some vegetarians may not receive adequate calcium, iron, zinc and vitamin B-12.
• Newborns are commonly given a single dose of vitamin K to prevent abnormal bleeding. (This is done under the direction of a doctor.)
• Certain disorders or diseases and some medications interfere with nutrient intake, digestion, absorption, metabolism or excretion. This changes vitamin and mineral requirements.

Nutrients are potentially toxic when ingested in sufficiently large amounts. Safe intake levels vary widely from nutrient to nutrient and may vary with the age and health of the individual. In addition, high-dosage vitamin and mineral supplements can interfere with the normal metabolism of other nutrients and with the therapeutic effects of certain drugs

The Recommended Dietary Allowances (RDA) represents the best currently available assessment of safe and adequate intakes. It serves as the basis for the recommended daily allowances shown on many product labels There are no demonstrated benefits of self supplementation beyond these allowances When no RDA has been established, a daily Estimated Safe Intake may be listed

Every health professional wants consumers to take proper nutrients and supplements if they need them. But some people abuse these essential substances by taking megadoses—doses 10 to 20 times the recommended amount or more.

Some people believe if one pill is good, 20 pills must be better. They also believe vitamins, minerals and supplements aren’t medicine. They are wrong!

Vitamins, minerals and supplements are medicine because with some doses in some people, they can cause a change in the body's physiology or internal anatomy. Many of these substances are not regulated but that doesn't mean they can't cause harmful as well as beneficial effects. As the information in this book points out, these substances cause side effects, adverse reactions, interactions with other drugs and unexpected problems. Some people should not take certain things because of a unique situation, such as pregnancy or age. Others need to be aware that medical conditions, such as heart problems or various disease conditions, can be an indication not to take certain substances.

When you make the decision about whether to supplement your diet with vitamins and minerals, there are important things to remember. Too much can be harmful—don't overdose or take megadoses! For example, megadoses of vitamin A can cause bone pain and hypertension. It can also cause birth defects in babies if a pregnant woman takes megadoses. Long-term excess vitamin E can cause a low sperm count, degeneration of testicles and sterility. Vitamin C can also have toxic effects, including gout and perhaps kidney stones. Megadoses of this vitamin can interfere with the white blood cells' ability to kill bacteria This can make infections worse, rather than clearing them up.

Many conditions may also rule out taking some substances. Always be alert to any side effects or interactions you may experience that could put your health in jeopardy.

It's up to you to be a "smart" consumer of the vitamins, minerals and supplements your body may need. Get them from the food YOU eat when you can—supplement with available products when you must.

Vitamins

Vitamins are chemical compounds necessary for growth, health, normal metabolism and physical well-being. Some vitamins are essential parts of enzymes chemical molecules that catalyse or facilitate the completion of chemical reactions. Other vitamins form essential parts of hormones chemical substances that promote and protect body health and reproduction. If you're in good health, you need vitamins only in small amounts. They can be found in sufficient quantities in the foods you eat. This assumes you eat a normal, well-balanced diet of foods grown in a nutritionally adequate soil. Traditionally, vitamins have been divided into two categories: fat soluble and water soluble.

Fat-soluble vitamins can be stored in the body. If you take excessive amounts of fat-soluble vitamins, they accumulate to provide needed amounts at a later time. That’s the good news. The bad news is, if you take excessive amounts of fat-soluble vitamins, toxic levels can accumulate in storage areas such as the liver. Too much of any fat soluble vitamin can lead to potentially dangerous, long-term physical problems.

Water-soluble vitamins cannot be stored in the body to any great extent. The daily amount you need must be provided by what you eat or drink each day or two.

Under some circumstances, it may be difficult or impossible for you to obtain and assimilate enough vitamins simply by eating your customary diet. The amount of vitamins you need, such as during illness or following surgery, may be increased. A vitamin supplement may be necessary. People with special needs for supplements or others at risk of vitamin deficiency are identified and discussed in detail later in this section. See page 9. Taking vitamin supplements cannot take the place of good nutrition. Vitamins do not provide energy. Your body needs other substances besides vitamins for adequate nutrition, including carbohydrates, fats, proteins and minerals. Vitamins cannot help maintain a healthy body except in the presence of other nutrients, mainly from food and minerals.

Detailed charts are provided for many important, necessary vitamins including:
Vitamin A, Vitamin C, Vitamin D, Vitamin E, All the B vitamins

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