VITAMINS

Unlike most minerals, vitamins are already in an organic form. This is not to say that all purified vitamins are in as bioavailable a form as they are in foods. However, a purified vitamin will be much closer to a food form than most minerals as found in the earth's crust. Having noted this distinction, it is nevertheless important to also find vitamins in forms as close to food forms as possible.

Many vitamins can be overdosed relatively easily. The main rea­son for this is that vitamins, while vital to proper bodily function, are needed in only the tiniest of amounts, as a general rule. When dealing with supplementation of any kind, you simply cannot as­sume that if a little is good, more must be better. Always remember that EVERYTHING is toxic in a high enough dose. No exceptions. And this includes many things that your body requires for sur­vival. Everything in the biological sciences needs balance, and too much of something good should be avoided just as diligently as too little of it.

Vitamins comprise a very diverse group of organic substances. For the most part, these substances are not related at all in their chemical structures or physiological roles. Nevertheless, they are di­vided into two broad categories, based on how they are absorbed into the body: water-soluble vitamins and fat-soluble vitamins.

There are four fat-soluble vitamins:

1. Vitamin A. Essential for vision, for the immune system, and for functions associated with proper growth; also an antioxi-

The Importance of Proper Supplementation 141

dant. Probably best supplemented as beta-carotene, which converts to vitamin A and minimizes the possibility of over-dosage. Melhus et al. have shown that too much vitamin A is associated with reduced bone mineral density and in­creased risk for hip fracture.⁶

Common dietary sources: beef liver, sweet potatoes, carrots, spinach, butternut squash.

2. Vitamin D. Essential for good skeletal growth and strong
bones. Only minimal exposure to sunlight is necessary to
meet the daily requirement. Vitamin D is easily overdosed
and can promote abnormal calcification throughout the
body, since it increases calcium absorption from the gut; the
increased calcium absorbed does not necessarily seek out
the bones, however. Schwartzman and Franck demonstrated
that pharmacological doses of vitamin D will worsen osteo­
porosis.⁷ Consider not supplementing this vitamin at all, un­
less you do so in close coordination with your health care
provider, making sure that the desired clinical effects are
being accomplished.

Common dietary sources: few natural dietary sources; present in fortified milk, but this is not recommended.

3. Vitamin E. Helps to maintain the integrity of cell mem­
branes; also an antioxidant. Try to take preparations with as
much d-alpha-tocopherol content as possible. In general, do
not exceed 800IU per day; 400IU per day would probably
be advisable for most.

Common dietary sources: vegetable seed oils, peanuts. Lesser amounts in many different fresh vegetables and fruits.

4. Vitamin K. Necessary for proper blood clotting. Does not
generally need supplementation unless some form of malab-
sorption exists in the gut, or if the bacteria in the gut that
manufacture this vitamin have been destroyed.

Common dietary sources: green leafy vegetables, soybeans, beef liver.

142 Optimal Nutrition for Optimal Health

Rapola et al. found that beta-carotene significantly increased the number of fatal heart attacks among men with previous heart attack who smoked.⁸ Without a good explanation of why this effect has been observed, it would be safest to advise smoking patients who have known heart disease to avoid beta-carotene and other vita­min A supplementation completely for the time being. However, an epidemiological study suggests that a diet rich in beta-carotene may lower a woman's risk of breast cancer after menopause, so a com­plete avoidance of beta-carotene supplementation for everyone is certainly not being recommended at this time.⁹ Further research may be needed to determine if supplemented beta-carotene is sig­nificantly less desirable than dietary beta-carotene. Certainly, as a general rule, supplemented nutrients can never be as desirable as dietary nutrients.

The fat-soluble vitamins are absorbed along with dietary fats. Normally, these vitamins are not excreted in the urine, but are stored in the body in moderate amounts. Conversely, the water-soluble vitamins are more numerous, are excreted in the urine, and are not stored in the body in appreciable quantities. Most authori­ties consider that there are nine water-soluble vitamins:

1. Vitamin B₂ (thiamin). Helps to generate cellular energy, pro­
mote fatty acid synthesis, and support normal membrane
and nerve conduction. Little toxicity has been observed with
high oral intakes; unless a deficiency exists, consider supple­
menting with 5 to 25 milligrams daily.

Common dietary sources: yeast, sunflower seeds, peas, beans.

2. Vitamin B₂ (riboflavin). Important for the cellular reactions
that transfer energy from one chemical substance to another;
also serves as an antioxidant; helps in the formation of en­
ergy from food fats and proteins. Deficiency syndrome has
not been clearly characterized; consider supplementing with
5 to 15 milligrams daily.

The Importance of Proper Supplementation 143

Common dietary sources: beef liver, meat, oysters.

3. Vitamin B₃ (niacin). Important for the proper function of nu­
merous enzymes and of the brain and nervous system; im­
portant for the synthesis of many hormones. Deficiency
causes a syndrome called pellagra. A supplement of 5 to 20
milligrams daily is probably acceptable for most people.
Niacin can excessively accelerate detoxification in suscepti­
ble individuals, especially in those who have their dental
toxicity removed.

Common dietary sources: beef and beef liver, poultry, fish.

4. Vitamin B₆ (pyridoxine). Important for the proper function of
many enzymes involved in amino acid metabolism. Con­
sider supplementing with 5 to 15 milligrams daily.
Common dietary sources: meat, beans, potatoes, bananas.

5. Folk acid. Important for the synthesis of DNA and for the
metabolism of amino acids and histidine. Consider supple­
menting with 200 to 400 micrograms daily.

Common dietary sources: brewer's yeast, spinach, asparagus, turnip greens, lima beans, beef liver.

6. Vitamin С (ascorbic acid). Believed to be important for fat me­
tabolism, immune function and healing, endocrine function,
and neutralization of toxicity; also an antioxidant. Important
to take adequate doses on a regular basis; many individuals
will do best on 10 to 15 grams of sodium ascorbate daily,
taken under the direction of their health care provider.
Common dietary sources: papaya, orange, cantaloupe,
broccoli, brussels sprouts, green peppers, grapefruit,
strawberries.

7. Vitamin B₁₂ (cobalamine). Important for the maintenance of
proper nerve function and blood synthesis. Unless a clear
deficiency syndrome exists (pernicious anemia and/or
markedly low blood levels of the vitamin), consider avoid­
ing any supplementation, since supplement forms of B₁₂

144 Optimal Nutrition for Optimal Health

can promote the methylation of inorganic mercury in the

body, making it much more toxic and causing clinical

compromise.

Common dietary sources: meat, seafood, poultry

8. Biotin. Important for energy metabolism. Consider supple­
menting with 100 to 200 micrograms daily.

Common dietary sources: yeast, liver, kidney.

9. Pantothenic acid. A precursor to the body's synthesis of its
own coenzyme A; important for the metabolism of carbohy­
drates and fats. Consider supplementing with 10 to 20 mil­
ligrams daily.

Common dietary sources: widespread; especially high in egg yolk, liver, kidney, yeast.