Trans4mind Home Page
~ Making the Human Heart Visible ~

Looking for a better life?

Our online, interactive video workshops present the most effective methods of holistic personal development, combined with personal support from expert life coaches.

Explore Article Library


Are Vitamin Supplements Really Necessary?

Please use the entire article including references and
Author information at the end. If you need to shorten
it up... let me know. If you use the article in anyway
send a quick email to renee@napuda.com

Are Vitamin Supplements Really Necessary?
by Renee Kennedy

It is a fact that vitamins are important to a healthy diet.
Without certain vitamins, your body could be at risk for
disease. There are some studies on how specific vitamins
can help specific illnesses. Some of those studies are
mentioned below and references are listed at the end of
the article.

However, most of the medical community seems to agree
that getting your vitamins from whole foods is much better
than taking supplements.

There are exceptions to this. For example, if you're
pregnant, a folic acid supplement may be prescribed by
your doctor. Another example is taking doctor
recommended vitamin supplements for a specific illness.

Do not take vitamin supplements without consulting your
health care provider, especially if you are on any medications
or you have any illness or special health conditions
(like pregnancy, anemia, heart condition, etc.).

Here are the most important vitamins:

Vitamin A
--Affects: skin, tissue growth and regeneration, eyes, white
blood cells, bone and teeth growth and mucus membranes
in mouth, nose, throat, lungs.
--Daily Recommended Dosage: 5,000 IU for men and
4,000 IU for women
--Whole Foods: whole milk, fat-free milk fortified with
vitamin A, whole eggs, liver, beef, chicken, dark green leafy
vegetables, carrots, sweet potatoes, spinach, broccoli,
cantaloupe, mangos, apricots, tomato juice.
--Deficiency Symptoms: teeth and gum problems, fatigue,
loss of appetite, dry, scaly skin, increase susceptibility to
infection, night blindness. (Vitamin A deficiency would be
rare in the United States, it occurs mainly in developing
countries where people are malnourished.)
--Warnings: High doses of Vitamin A from supplements can
cause birth defects, liver problems and reduction in bone
density.
--Research: A recent study found that beta carotene along
with other antioxidants and zinc may slow down macular
degeneration. Your doctor will prescribe the proper vitamins
if you have macular degeneration.

Vitamin B6
--Affects: brain and metabolism
--Daily Recommended Dosage: 1.3 to 1.7 milligrams
--Whole Foods: Poultry, fish, pork, eggs, soybeans, oats,
whole-grain foods, nuts, seeds and bananas.
--Deficiency Symptoms: skin problems, anemia in adults,
convulsions in infants
--Warnings: High doses of B6 may cause nerve damage.

Vitamin B9: Folic Acid
--Affects: developing fetus, red blood cell formation, protein
metabolism, growth and cell division
--Daily Recommended Dosage: 400 micrograms
--Whole Foods: Citrus juices and fruits, beans, nuts, seeds,
liver, dark green leafy vegetables (spinach, beet greens) and
fortified grain products (rice, bread, cereal, pasta).
--Warnings: High doses over 1500 mcg/day should be avoided
as it can cause a variety of symptoms like nausea and loss of
appetite.
--Research: A Folic acid supplement can reduce the risk of
neural tube defects in the developing fetus when taken by the
mother before and during pregnancy.

Vitamin B12
--Affects: red blood cells, metabolism and nerves
--Daily Recommended Dosage: 6 micrograms
--Whole Foods: Meat, fish, shellfish, poultry, eggs and dairy
products.
--Deficiency Symptoms: memory loss, disorientation,
hallucinations, and tingling in the arms and legs

Vitamin C
--Affects: skin, immunity to illness, healing of wounds
--Daily Recommended Dosage: 90 mg for men and
75 mg for women (and an extra 35 mg for smokers)
--Whole Foods: Citrus juice and fruit, berries, tomatoes,
potatoes, green and red peppers, broccoli and spinach.
--Deficiency Symptoms: weakness, irritability, weight loss,
bleeding gums, infection, gangrene, hemorrhaging, wounds
that won't heal.
--Warnings: Excess vitamin C may cause mild diarrhea
--Research: A recent study found that vitamin C along with
other antioxidants and zinc may slow down macular
degeneration. Your doctor will prescribe the proper vitamins
if you have macular degeneration.

Vitamin D
--Affects: bone, teeth and absorption of calcium
--Daily Recommended Dosage:
up to age 50: 5 micrograms
51 '70: 10 micrograms
after 70: 15 micrograms
--Whole Foods: Vitamin D-fortified milk, vitamin D-fortified
cereal, liver, egg yolks, fish and fish liver oils. And Sunlight!
--Deficiency Symptoms: bone softening
--Warnings: Prolonged use of excess Vitamin D is not
recommended. Can cause kidney damage, high blood pressure,
headaches, and other problems.
--Research: Vitamin D combined with calcium may slow bone
loss and reduce fractures.

Vitamin E
--Affects: red blood cells, reproduction, aging
--Daily Recommended Dosage: 15 milligrams from food
OR 22 IU from natural-source vitamin E OR 33 IU from the
synthetic form
--Whole Foods: Vegetable oils, wheat germ, whole-grain
products, avocados, nuts and peanut butter.
--Warnings: In rare cases when Vitamin E is taken in high
doses it can cause many types of symptoms including bleeding
and gastrointestinal problems.
--Research: A recent study found that vitamin E along with
other antioxidants and zinc may slow down macular degeneration.
Your doctor will prescribe the proper vitamins if you have
macular degeneration. Studies have indicated that Vitamin E may
slow Parkinson's and Alzheimer's diseases.

References:

American Heart Association Vitamin and Mineral Supplements:
http://216.185.112.5/presenter.jhtml?identifier=4788

National Eye Institute Age Related Eye Disease Study:
http://www.nei.nih.gov/amd/summary.htm

American Academy of Pediatrics Folic Acid for the
Prevention of Neural Tube Defects:
http://www.aap.org/policy/re9834.html

Mayo Clinic Using vitamin and mineral supplements wisely
(There is quite a bit of information in this article, if you are
considering taking vitamin supplements, read this article first.):
http://www.mayoclinic.com/invoke.cfm?id=NU00198

Harvard School of Public Health Vitamins:
http://www.hsph.harvard.edu/nutritionsource/vitamins.html

Author Information:
Need help getting a balanced diet with plenty of vitamins?
Come and visit the NutriCounter web site
http://www.nutricounter.com and find
out how you can learn to eat healthier.

About the Author

Need help getting a balanced diet with plenty of vitamins?
Come and visit the NutriCounter web site
http://www.nutricounter.com and find
out how you can learn to eat healthier.


AND EXPLORE...

Addictions
Astrology
Careers & Employment
Communication
Creativity
Dating
Depression
Diabetes
Diets
Divorce
Education
Environment
Ethics
Exercise
Family
Goal-Setting
Grief & Loss
Happiness
Health
Kids & Teens
Leadership
Love
Marriage
Meditation
Nutrition
Organizing
Parenting
Psychology
Public Speaking
Relationships
Schools
Self Help
Self Improvement & Motivation
Sexual Relations
Spirituality
Stress Management
Travel and Leisure
Women
Writing


From our extensive site, you'll find good info on many topics using this search:

Support your personal development with these popular and effective hypnosis downloads...

  • Public Speaking Fear ~ Banish speaking anxiety and nerves with hypnosis.
  • Motivate Yourself to Exercise ~ Build a powerful exercise habit that you can't break.
  • Get Rid of Fear & Anxiety ~ Stop worry and apprehension wrecking your life.
  • Self Esteem ~ Break the negative trance of low self esteem and give yourself a chance in life.
  • Create Your Own Reality ~ Use the power of your unconscious mind to transform your life.
  • Deeper Self Respect ~ Use hypnosis to connect with your true inner worth.
  • Detach From Fear ~ Tune out nervousness and anxiety with hypnosis.
  • Improving Concentration and Focus ~ Learn how to discipline, direct and command your mind to improve your performance.
  • Exercise Motivation ~ Give you powerful keys to getting back on track with your exercise - and staying there.
  • Overcoming Shyness ~ Provides an invisible security blanket allowing you to develop social ease and overcome shyness.
  • Quick Confidence Booster ~ An audio hypnosis session that's specifically designed to get you (quickly!) back on track.
  • Stop Negative Thoughts ~ Learn powerful hypnotic techniques to stop negative thoughts before they start.
  • Overcoming Procrastination ~ Let hypnosis help you get on with what you need to do, when you need to do it. Let nothing hold you back.
  • Think Thin ~ Use hypnosis to re-train your brain and lose weight naturally... that's how to get and stay slim.
  • Fall Asleep Fast ~ Relearn how to fall asleep fast and enjoy a good night's sleep.
  • The Next Level ~ Designed to radically boost your performance in any field. It's based on a technique used by top athletes and other successful people to help them make a big stride forward.
This is our selection of favorites, but there's a session for every need! Choose from over 800 Hypnosis Downloads...
Search now on an issue that interests or concerns you...
 
Get a free Hypnosis Download at Facebook
Copyright © 1997-2016 Trans4mind Ltd