Questions Vit & Min
Minerals & Micro
Rec Daily Values
|What are Vitamins and Minerals?
Scientists have known that vitamins are vital to life since the days of ancient Egypt. We
only need small amounts of these "accessory food factors" for survival, but
without them we become very sick or die. Vitamins play a number of roles in the body
ranging from metabolism to converting food into energy.
Although vitamins are each different substances chemically speaking, most of them must
come from our food. Some can be formed from other compounds. For example
vitamin A can be made from beta-carotene. Others are partly manufactured by the body.
Friendly microorganisms that live in the gut help make vitamins K, B12, thiamin, and folic
acid. Our skin uses sunshine to create vitamin D.
Unlike vitamins, minerals make up a much larger portion of the body--up to five percent.
There are two classifications of minerals required for health: the macronutrient elements
and the trace elements. The trace minerals such as arsenic, chromium, copper, and tin are
needed in minute quantities, but are still essential for survival.
Recommended Daily Allowances
The best way to get your vitamins and minerals is through food. Taking nutrients in pill
form, while often necessary, is not ideal. There is undoubtedly a balance between
nutrients in whole, fresh, organically grown foods that is difficult to replicate. Not
only are we still dissecting how and what nutrients comprise our diet, but when man tries
to imitate nature the results usually fall short. For instance, breast milk with its
mysterious nutritional mixture is still infinitely better for a baby than infant formula.
The Recommended Daily Allowances (RDAs) were created as a guideline to vitamin and mineral
requirements. First presented 50 years ago, the RDAs have provided ongoing
information based on current scientific data. Understanding and research have, of
course, changed over the years. Even today incomplete information and varying expert
opinions create disagreements as to exact nutrient levels. RDA experts acknowledge that
incomplete data makes it impossible for them to set RDAs for all vitamins and minerals.
In order to simplify their charts, the RDA subcommittee say their information is intended
for healthy people. Each RDA is meant to be an average figure that is safe and adequate.
These numbers obviously don't fit everyone. Although RDA values are given for
different age groups and sex, only one body size is used per category. For instance, women
25 to 50 years old are assumed to be five foot four inches and 138 pounds--the average
weight and height for women in this age group.
In reality each of us is not only a different size, but we have different nutrient needs.
Sex, age, where we live, as well as our diet, health, physical activity, biochemical
individuality, and ability to absorb food elements all determine how much vitamins and
minerals we require. It is these factors that make RDA charts so difficult to compose.
Your individuality is also what dictates whether you need vitamin and mineral supplements.
Should We Take Supplements
Modern society is fraught with nutritional bandits. Stress from noise, pollution,
overcrowding, and daily demands rob us of vital nutrients. Today's soil is suffering from
its own nutrient deficiencies due to modern farming practices. Processing and refining
strip whole foods. Water, additives, sugar, and fats are used to prop up depleted foods.
If this weren't enough, storing and cooking foods withdraws more nutritional value.
These conditions have left many of us with higher-than-RDA requirements. Unfortunately,
much of our food supply is not up to the job of providing what we need. The first step is
to eat and live well. Step number two is to take a balanced vitamin and mineral supplement
Dietary supplements are also useful as medicines. As the evidence grows, vitamins and
minerals are being recommended for both the prevention and treatment of several illnesses.
In order for nutrients to act therapeutically, however, relatively high dosages are
needed. This is a case where supplements, not foods, are the
Antioxidants are one group of vitamins and minerals that are establishing a niche in
medical treatment. Selenium, copper, zinc, manganese, beta-carotene and the vitamins E, C,
and A, known antioxidants, have displayed varying abilities to prevent or treat diseases
particularly cancer .
There are situations where supplements should be taken cautiously. Pregnantor nursing
mothers need to consult with their doctor before taking anything--including vitamins and
minerals. When taken alone or in unbalanced formulas, certain vitamins and minerals can
interfere with or exaggerate another nutrient's absorption. Some drugs interact with
nutrients. When very high doses of folate are taken, 15 mg or more, it may cause
convulsions in epileptics taking phenytoin.
Many Forms of Supplements
Nutritional supplements come in many forms. Pills are most familiar eitheras tablets or
capsules. Powders and liquids are also available and preferedby those who have difficulty
swallowing due to age, illness or an aversion to pills.
There's more to a nutrient than its shape. In addition to vitamins and/or minerals, many
supplements also contain additives. Fillers such as salt or sugars may be used to fill up
space in a capsule. Corn starch or molasses might be binders that help keep a tablet
intact. Disintegrators, corn and potato starch are most common, encourage a tablet to
dissolve after you swallow it. Coloring and flavorings are also often used.
Supplements may be tainted with substances used during manufacturing. Magnesium stearate,
hydrogenated oils, and talc are lubricants used sonutrient mixtures won't stick to
Unfortunately, nutritional manufacturers are not required by law to list everything in
their products. You may have knowingly or unknowingly reacted to supplements in the past.
If you are allergic to corn, then a corn starch binder may have been the culprit. Lactose
in supplements can cause nausea, bloating, and cramps in someone with lactose intolerance
. Even the source from which a nutrient is derived can set off a reaction.
High quality, hypoallergenic supplements are available with a little research. Hometown
Pharmacies provide very high quality vitamin and mineral products to our customers at very
competitive prices. We can answer many of your questions concerning vitamin and mineral
Be Careful, "More" may not be better
Nutrients offer safe and effective treatment for many conditions. But don't assume that
the larger the dose, the better they are. All substances, even water, can be harmful at
high enough levels. Some vitamins and minerals cause acute poisoning taken in massive
amounts. Lower, but still excessive, levels taken for weeks,
months or even years may lead to chronic toxicity.
It is difficult to determine vitamin and mineral toxicity levels partly because it's
unethical to perform these kind of experiments on people. We usually rely on animal
research while taking into account physiological and biochemical
differences between us and the species tested. (Many people consider it unethical to
conduct studies on animals as well).
Occasionally information is collected when a population inadvertently consumes too much of
a nutrient. For example, boron overdose was studied early in the century when sodium
borate was a common food preservative.
Although rare, individual cases of nutrient poisoning also appear in the medical
literature. All of this data helps direct where toxicity levels should be set.
We also need to remember that nutrients come from a number of sources besides supplements
and foods. Fluoride is added to our water, toothpaste, and is used in dental care.
Vitamin D is provided mainly by sun exposure and is artificially added to milk. Iodine,
initially added to salt to prevent goiter, is now found in
contaminated dairy products, breads and pastries, some artificial colorings, some produce,
fish, and seaweed. There are now reports of excess iodine causing goiter in England,
Wales, Central China, Australia, Japan, and the U.S. (6,7,8). So toxicity levels may be
lower than expected if you are getting a particular nutrient from many sources.
Generally speaking, water soluble vitamins specifically the Bs and C are relatively
nontoxic. The fat soluble vitamins including A, D, E and K have more defined levels of
toxicity. There are, of course, exceptions. There have been no reported cases of
toxicity using vitamin E. Whereas the odd case of problems with vitamin B6 has occurred.
Side effects from too much B6 typically involve neurological symptoms such as tingling in
the limbs and an unsteady gait.
Consult Your Pharmacist or Physician
When megadoses of vitamins and minerals are used nutrients begin to act in a
pharmacological rather than a physiological manner. This type of prescribing is best left
in the hands of health care experts. Also, don't assume that every mineral and vitamin
needs to be supplemented. Iron, although found in many multiple formulas, should only be
supplemented where indicated such as iron deficiency anemia. Excess iron over a period of
time may increase your risk of heart disease, cancer, SIDS, and diabetes .
The science and art of nutrition is complex. There are many factors to consider
particularly when taking vitamins and minerals supplements. Be smart. Use the services of
a well trained and credible nutritionist or other knowledgeable health care provider who
can show you how to take nutrients safely and effectively.