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The following table compares the amount of each food item you
would have to consume to receive an optimal daily amount of
vitamin E, one of the most powerful antioxidants:
Food To obtain 400 IU
Due to modern agricultural practices that have been driven to
value profit much more highly than nutrition, our croplands
have been depleted of essential minerals and micronutrients.
The nutritional value of cultivated foods is at an all-time
low. To compound this issue of sub nutrition prevalent in
whole foods and grains, the majority of non-whole foods
consumed today are processed, packaged, and loaded with
carcinogenic chemicals, preservatives, and dyes. Processed
foods and commercially prepared meals are simply devoid of
adequate nutritional value. The increase in toxic heavy
metals, industrial pollutants, chemical waste, and
environmental toxins also contribute to the need for
supplementation.
Everyday, our bodies are attacked by more than 100,000 hits of
free radicals daily from external and internal sources. These
damaged molecules injure your cell walls, DNA, enzymes, and
mitochondria. Left unchecked, these free radicals can cause
chain reactions and explosions that create massive damage and
shift the aging process into high gear. To protect your body,
you must consume food and nutritional supplements containing
high levels of antioxidants that bind to and neutralize free
radicals at the molecular level, rendering them relatively
harmless.
Although we cover a variety of vitamins and minerals in this
article, it is important to note that you should consume, at a
minimum, a pharmaceutical-grade multi-vitamin and mineral
formula that is balanced in the appropriate dosages for
optimum health benefits. We do not advise you to purchase each
separately.
Supplementation Tips
1. Purchase only
pharmaceutical-grade supplements that guarantee
bioavailability, potency and safety.
Bioavailability is the amount of a nutrient ingested that is
absorbed and therefore available to the body for metabolic use
for growth, maintenance of body tissues, reproduction, and
other performance factors. No matter how high the nutrient
levels or how well formulated the product, if it is not
bioavailable, money and effort have been wasted.
2. Take your supplements
with food and water to ensure optimum absorption.
For maximum absorption of most minerals and vitamins, take
your supplements with food. The presence of food in your
stomach releases acids that increase nutrient absorption; fats
and oils present in your food will transport fat-soluble
vitamins. Water is also a factor in absorption and can limit
the impact that high-dose vitamin and mineral supplements
cause on the digestive system. If you experience digestive
upsets or bloating when you take supplements, increase the
amount of water you drink and see if this problem goes away.
3. Supplement your diet
with vitamins A, C, and E, the three most critical
antioxidants.
Vitamin A
not only boosts the immune system and protects
against infections, but it is also effective at cancer
prevention. Vitamin A is also beneficial for night vision and
healthy skin. Vitamin A can be toxic in large amounts;
pregnant women should not take more than 5,000 units daily,
and children under age four should consume fewer than 2,500
units per day. Additionally, it is important to note that this
only applies to preformed vitamin A. Carotenoids, found in
numerous fruits and vegetables, are converted by the body into
active vitamin A (primarily beta-carotene) and are considered
safe and non-toxic at almost any dose. Beta-carotene is one
type of carotenoid; since it is relatively inexpensive,
beta-carotene is most commonly found in multivitamin
supplements. When shopping for a multivitamin, for best
effectiveness look for mixed carotenoids, not just
beta-carotene.
Vitamin C
aids in the body's production of collagen, for
strong joints, bones, and skin. Vitamin C has been shown to
prevent cancer and heart disease and helps the body
manufacture anti stress hormones. For vitamin C to function to
its full capacity, take it with its bioflavonoid co-factor.
Sources include citrus fruits, pine tree bark, and grapeseed
extract; top-quality multivitamins will include bioflavonoids
to maximize the power of vitamin C. It is worth noting that
many of the bioflavonoids are powerful antioxidants in their
own right.
Vitamin E
promotes healthy skin and rapid healing of wounds.
Vitamin E also protects cells from injury, including cancer.
By helping the body utilize oxygen more effectively, vitamin E
also guards against atherosclerosis, thrombosis, and blood
clots. It's best to consume natural vitamin E as d-alpha-tocopherol
versus the synthetic vitamin E as dl-alpha. The synthetic form
is less active and less effective.
4. Supplement your diet
with other essential vitamins: vitamins D, K, and B complex.
The B vitamins
include B1 (thiamine), B2 (riboflavin), B3
(niacin), B5 (pantothenic acid), B6 (pyridoxine), and B12 (cyanocobalamin).
In addition to these B vitamins, B complex typically includes
biotin and folic acid, also essential nutrients.
The B vitamins have a wide range of functions in the body
including oxygen transport, protein utilization, improved
brain function, energy production, and maintenance of healthy
skin and nails, to name only a few. Clearly, a daily dose of B
complex is a vital part of any supplementation regimen. Do not
take B complex at bedtime since it promotes energy and may
keep you awake.
Vitamin D
is vital for its role in retaining calcium and
keeping bones healthy and strong. Since the skin manufactures
vitamin D when it is exposed to sunlight, supplementation of
this vitamin may not be necessary if you spend a lot of time
outdoors.
Vitamin K
helps the body synthesize proteins necessary for
blood clotting. It has recently been shown to help keep bones
strong and help prevent arteriosclerosis and heart disease.
Vitamin K may be a relative unknown among vitamins and highly
specialized in its benefits, yet it still has earned its place
in the essential vitamin category.
5. Supplement your diet
with the essential minerals, calcium and magnesium.
Calcium
goes beyond building strong teeth and bones; it also plays an
important role in heart health and nerve function and may be
helpful in reducing menstrual cramps. Not all forms of calcium
are created equal, and there are several forms from which to
choose. All forms of calcium can reduce bone loss, but the
only form of calcium that has been shown to actually build
bone density is called Cal-Apatite, or microcrystalline
hydroxyapatite. When it comes to absorption, calcium glycinate
is the next most bioavailable form, followed by calcium
citrate. Even though you need between 1,000 and 1,500
milligrams daily, human intestines can only absorb 600
milligrams of calcium at one time. Spread your dose throughout
the day to ensure that you are absorbing all the calcium you
need.
Magnesium
must be available for building bone, and is a necessary
component for heart and nervous system health. Most adults are
deficient in magnesium. One common mistake people make is to
take calcium without magnesium. It is best to buy a quality
calcium supplement that includes the proper balance of
magnesium already in the tablet. Both calcium and magnesium
are best absorbed as chelated glycinate.
Taking the bulk of your mineral supplements at bedtime can
have a beneficial side effect. Minerals are better absorbed
while you sleep; they also have a relaxing effect on the
muscles that can help you rest better.
6. Supplement your diet
with trace minerals: zinc, iron, copper, manganese, boron,
chromium, selenium, iodine, silicon, and vanadium.
The issue with absorption of trace minerals is competition.
Large doses of calcium and magnesium can overwhelm the body's
ability to absorb the other minerals. Look for chelated
minerals when choosing supplements containing iron, zinc,
copper, manganese, magnesium, calcium, and chromium. Chelated
minerals offer much improved absorption rates. When these
minerals become surrounded by and bonded to amino acids, in a
stable form, this is referred to as chelation. Chelation is a
natural means for the body to transport minerals across the
intestinal wall as part of digestion.
Zinc
protects and maintains DNA, assists in the healing process,
helps balance hormones, and increases energy levels.
Iron
is essential in energy production and oxygen transport.
Deficiency can cause fatigue. Too much iron can rob you of
zinc.
Copper
is necessary in the formation of nerve sheaths; deficiency of
this mineral has been linked to rheumatoid arthritis. An
excess of copper consumption is toxic so you need to be
cautious in supplementation; you may be getting more than
enough copper from the copper plumbing in your home.
Manganese
is needed for the proper functioning of the
brain and more than 20 enzyme systems in the body. It may also
promote joint health.
Boron
may help maintain healthy calcium balance possibly through
involvement in estrogen and vitamin D metabolism. It may also
promote brain health as well.
Chromium
helps establish healthy glucose metabolism,
balances blood sugar, and promotes a healthy heart and DNA.
Selenium
is effective in fighting carcinogens and free
radicals and is one of the most important minerals for cancer
prevention.
Iodine
is required for healthy thyroid function. Iodine is a common
ingredient in multivitamin supplements; however, you can also
get your iodine needs met by using iodized salt on your food.
Silicon
may be important for healthy bones and for making and
maintaining connective tissue.
Vanadium
may improve cholesterol levels and help people with insulin
resistance transport glucose into the cells.
7. Supplement your diet
with the key semi essential nutrients: Coenzyme Q10,
bioflavonoids and fish oil.
Coenzyme Q10
(CoQ10)
is a powerful antioxidant, and has a key role in aiding the
body to metabolize energy. Cardiovascular benefits include
improved heart function, regulation of blood pressure, and
boosted exercise tolerance. As we get into our forties we lose
the ability to produce CoQ10 in sufficient amounts.
Bioflavonoids
increases the body's absorption of vitamin C. In addition to
their antioxidant properties, bioflavonoids can help
strengthen capillaries and promote rapid healing.
Omega-3
oils from fish may be the single best nutrient for longevity
as they have been shown to reduce heart disease and decrease
clotting tendency.
Concentrated nutrients from broccoli, tomato, garlic,
turmeric, and ginger have a number of health benefits. Many
products have concentrates that may prevent heart disease,
cancer and arthritis.
Based on Key Factor Six on Supplementation
from The Vitality Connection: Ten Practical Ways to Optimize
Your Health and Reverse the Aging Process by Michael J.
Grossman, M.D. and Jodi L. Jones.
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