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Vitamins are essential to life. They contribute to good health by regulating the metabolism and
assisting the biochemical processes that release energy from digested food. They are considered
micronutrients because the body needs them in relatively small amounts compared with nutrients such
as carbohydrates, proteins, fats, and water.
Enzymes are essential chemicals that are the foundation of human bodily functions. They are
catalysts (activators) in the chemical reactions that are continually taking place within the
body. As coenzymes, vitamins work with enzymes, thereby allowing all the activities that occur
within the body to be carried out as they should.
Of the major vitamins, some are water soluable and some are oil soluable. Water-soluable vitamins
must be taken into the body daily, as they cannot be stored and are excreted within one to four
days. These include vitamin C and the B-complex vitamins. Oil-soluable vitamins can be stored for
longer periods of time in the body's fatty tissue and the liver. These include vitamins A, D, E,
and K. Both types of vitamins are needed by the body for proper functioning.
RDA versus ODA
Recommended daily allowance (RDAs) were instituted over 40 years ago by the U.S. Food and
Nutrition Board as a standard for the daily amounts of vitamins needed by a healthy person.
Unfortunately, the amounts they came up with give us only the bare minimum required to ward off
deficiency diseased such as beriberi, rickets, scurvy, and night blindness. What they do not
account for are the amounts needed to maintain maximum health, rather than borderline health.
Scientific studies have shown that larger dosages of vitamins help our bodies work better. The
RDAs therefore are not very useful for determining what our intake of different vitamin should be.
We prefer to speak in terms of optimum daily allowances (ODAs) - the amounts of nutrients
needed for vibrant good health. This entails consuming larger amounts of vitamins than the RDAs.
The nutrient doses recommended on our micronutrients webpage (see below) are ODAs. By providing our bodies
with an optimum daily allowance of necessary vitamins, we can enhance our health. The dosages
outlined in our webpages will enable you to design a vitamin program that is custum-tailored
for the individual.
Balance & Synergy
The proper balance of vitamins and minerals is important to the proper functioning of all vitamins.
Scientific research has proved that an excess of an isolated vitamin or mineral can produce the
same symptoms as a deficiency of a vitamin or mineral. For example, high doses of isolated B
vitamins have been shown to cause depletion of other B vitamins. Similarly, when zinc is taken
in excess, symptoms of zinc deficiency can result. Studies have shown that an intake of up to
100 mg of zinc daily enhances the immune function, but an amount in excess of 100 mg daily may
actually harm immune function.
Synergy is a phenomenon whereby two or more vitamins combine to create a stronger vitamin
function. For example, in order for bioflavonoids to work properly (they prevent bruising and
bleeding gums), they must be taken along with vitamin C. Recent studies show that bioflavonoids
also may be a big factor in preventing cancer and many other diseases.
In addition, certain substances can block the absorption and effects of vitamins. For example,
the absorption of vitamin C is greatly reduced by antibiotic drugs, so a person taking antibiotics
requires a higher than normal intake of this vitamin.
Synthetic versus Natural
Ideally, all of us would get all of the nutrients we need for optimal health from fresh,
healthful foods. In reality, however, this is often difficult, if not impossible. In our
chemically polluted and stress-filled world, our nutritional requirements have been increasing,
but the number of calories we require has been decreasing, as our general level of
phyical activity has declined. This means we are faced with needing somehow to get more
nutrients from less food. At the same time, due to the cooking and processing of foods, which
destroy most nutrients, getting even the RDAs of vitamins from today's diet has become quite
hard to do. This means that to obtain the optimal amount of many nutrients, it is necessary to
take them in supplement form.
Vitamin supplements can be divided into two groups synthetic and natural. Synthetic vitamins are
vitamins produced in laboratories from isolated chemicals that mirror their counterparts found in
nature. Natural vitamins are derived from food sources. Although there are not major chemical
differences between a vitamin found in food and one created in a laboratory, synthetic
supplements contain the isolated vitamins only, while many natural supplements contain other
nutrients not yet discovered. This is because these vitamins are in their natural state. If you
are deficient in a particular nutrient, the chemical source will work, but you will not get the
benefits of the vitamin as found in whole foods. Supplements that are not labeled natural may
also include coal tars, artificial coloring, preservatives, sugars, and starch, as well as
other additives. You should beware of such harmful elements. However, you should also note that
a bottle of "natural" vitamins may contain vitamins that have not been extracted from a natural
food source, It is necessary to read labels carefully to make sure the products you buy contain
nutrients from food sources, with none of the artificial additives mentioned above.
Studies have shown that protein-bonded vitamins, as found in natural whole food supplements, are
absorbed, utilized, and retained in the tissues better than supplements that are not protein-bonded.
Chemical-derived vitamins arenot protein-bonded. Vitamins and minerals in food are bonded to
proteins, lipids, carbohydrates, and bioflavonoids. Dr. Abram Hoffer, one of the "founding fathers"
of orthomolecular medicine, explains:
Using a natural form of vitamins and minerals in nutritional supplements is the objective of the
protein-bonding process. Taking supplements with meals helps to assure a supply of other
nutrients needed for better assimilation as well.
What's On The Store Shelves
Over-the-counter vitamin supplements come in various forms, combinations, and amounts. They are
available in tablet, capsule, gel-capsule, powder, sublingual, lozenge, and liquid forms. They
can also be administered by injection. In most cases, it is a matter of personal preference as
to how they are taken; however, due to slight variations in how rapidly the supplements are
absorbed and assimulated into the body, one form may be recommended over an another form. These
recommendations, when needed, are given throughout the webpages on this website.
Vitamin supplements are usually available as isolated vitamins or in combination with other
nutrients. It is important to select your vitamins based upon what you really need.
The amount of any vitamin you take should be based on your own requirements. A program designed
for health maintenance would be different from one designed to overcome a specific disorder. If
you find one supplement that meets your needs, remember to take it daily. If it does not contain
a large enough quantity of what you want, you may consider taking more than one. Just make sure
that you are aware of the increased dosage of then other nutrients it may contain. If there is
no single supplement that provides you with what you are looking for, consider takin a
combination of different supplements. In these webpages, each supplement is listed separately,
so you will know what ech does and the amounts needed. You may find a supplement that contains
several needed nutrients in one tablet or capsule.
Because the potency of most vitamins may be decreased by sunlight, make sure that the container
holding your vitamins is dark enough to shield its contents properly. Some people may be sensitive
to plastic, and may need to purchase vitamins in glass containers. Vitamin supplements should be
kept in a cool, dark place for storage.
All vitamin supplements work best when taken in combination with food. Unless specified
otherwise, oil-soluable vitamins should be taken before meals, and water-soluable ones should be
taken after meals.
The Function of Vitamins
The Micronutrients: Vitamins & Minerals
Components [of food] do not exist free in nature; nature does not lay down pure protein, pure fat,
or pure carbohydrates. Their molecules are interlaced in a very complex three-dimensional
structure which even now has not been fully described. Intermingled are the essential nutients
such as vitamins and minerals, again not free, but combined in complex molecules.
MoonDragon's Health Information: Nutrition Basics - Vitamins Index
MoonDragon's Nutrition Information Index
MoonDragon's Health Information: Nutrition Basics Index
MoonDragon's Health Index Page
MoonDragon's ObGyn Information & Discussion Index by Subject Order
MoonDragon's ObGyn Information & Discussion Index by Alphabetical Order