Vitamins,
Minerals and Supplements Vitamins have long
been recognized as an essential part in the nutrition team . From the tentative
gropings, where sailors recognized that limes prevented scurvy, to the solid research
data surrounding vitamin C by Linus Pauling, we have
come a long way. There is a catalogue of vitamin preparations, minerals
and supplements available to us, and vitamin sales are no longer the domain of
health food stores: supermarkets have a section of vitamins and nutritional supplements,
and the variety can be confusing to the consumer. Yet it is a fallacy to believe,
that we must acquire all the varieties in capsule or tablet form. With proper
food intake we get the essential vitamins and minerals, and we are going back
to Hippocrates again, who suggested that food be our medicine. With today's knowledge
base we have a fairly clear understanding how vitamin supplementation prolongs
life. Life expectancy seems to be determined genetically and depends on the telomere
length. This is a small appendix to the chromosomes in each cell, which assists
in cell division and stability. At birth our telomeres are the longest, but with
each cell division the telomeres shorten a tiny little bit. Ref. 8 has provided
the first evidence on a large population that daily vitamin supplements led to
a 5.1% longer telomere when compared to people who did not take supplements. This
translated to 9.8 years less aging when compared to the population with no supplement
use. The same study also found that micronutrients from food were not related
to telomere length with the exception of vitamin C and E. The authors (Xu et al.)
concluded that multivitamin use is associated with slower biological aging due
to longer telomeres. It was known before that in our lifetime each cell can only
perform so many cell divisions (the "Hayflick
limit").Another life limiting factor is the state of our mitochondria,
which are particles within each living cell that provides energy, participates
in cell communication and in our body's metabolism. We are born with a set of
mitochondria inherited directly from our mother and grandmother (non-Mendelian
genetic transmission). Although our father contributed 50% to the cell nucleus
DNA (Mendelian inheritance), this was not the case with regard to the DNA of the
mitochondria, of which 100% is derived from the ovum of our mother. The reason
for this is that only the head of the sperm entered the ovum upon fertilization
of the egg. The sperm's tail, which does contain a few mitochondria for energy
did not. This is the reason why longevity is transmitted by ways of the maternal
genetic line from generation to generation. Unfortunately the DNA of the mitochondria
comes only as one maternal set making it more vulnerable to damage by free radicals.
The DNA of the cell nucleus comes in double strands (one from your father, one
from your mother) and there are some repair kits included that come in handy when
there is minor damage to the DNA by free radicals. Glutathione
from the liver and vitamin C from food and supplements provide powerful antioxidant
activity that supports the cells and the mitochondria. The cells in the body that
contain most mitochondria per cell are the tissues of the brain, heart, muscles,
liver and kidneys. This may be the reason why with aging (meaning loss of mitochondria
in tissues) people often die from Alzheimer's disease, heart attacks, liver failure,
kidney failure and falls related to muscle weakness.
Under the best of circumstances
(good genetics, healthy life-style, good nutrition, regular moderate exercise,
and natural hormone supplementation to prevent premature aging) we are still limited
to a life expectancy of not more than about 120 years. If you incorporate the
supplements listed below your chances are much better to reach this goal due to
the positive effects on your telomeres and mitochondria.
Detoxification: Before
you think of supplementing, the body needs to be detoxified so that the nutrients
and supplements can access the cells and do their supportive work. Books like
"Breakthrough" (Ref.8) by Suzanne Somers have reviewed newer insights
of antiaging medicine. This points out the importance of detoxifying the body
from heavy metals like mercury, lead and cadmium. Chelation therapy with
vitamin C and Glutathione, or with EDTA can be used to remove some of
these heavy toxic metals. Undeniably there are times where vitamins should
be supplemented: patients with pernicious anemia benefit from vitamin B
12 injections. Pregnant mothers are encouraged to take prenatal vitamin
supplements. A crucial supplement in pregnancy is folic acid,
which reduces the likelihood of spina bifida in the baby. It is further known
that in infancy the baby will not get enough vitamin D in milk, and accordingly
the vitamin is administered as drops in a bit of formula or baby food. Vitamin
C has also been associated with benefits in the cold and flu season. Multivitamin
preparations are of importance, where our food intake is just not quite enough
to meet the demands: pregnancy, as discussed before, is such a situation, but
breastfeeding a baby puts high demands on the nursing mother as well. Anybody
recovering from an illness will benefit likewise from a multivitamin supplement,
and whoever is not eating properly, which can be the case during stress or travel,
will do well using a well balanced vitamin supplement. Vitamins are not miracle
drugs. They can boost our resistance to illness and contribute to our well being.
Consider them like insurance. They can be your ally, but you are still having
to do your part with good nutrition and a healthy lifestyle. Do not fall into
the trap of starting your day with a big array of supplements. More is usually
not better, and exaggerated doses of vitamins can be harmful: for instance, huge
doses of vitamin A will have toxic effects on your liver, which is not exactly
a prescription for health and energy. Too much calcium can significantly raise
your risk for developing kidney stones. It does not mean that you now turn around
and avoid any vitamin supplement. What you need is balance and moderation, whether
it comes to food intake or to supplements. This has been only a short overview
regarding vitamins and supplements and this is summarized in the table below as
well. However, there are very good other websites that discuss this topic in much
more detail. Here is one that gives an overview
regarding vitamins. One of the more interesting new developments
is the supplementation with amino acids that are supposed to help the body build
up the human growth hormone (HGH), which may postpone aging. However, other literature
is refuting this saying that exercise can trigger the production of your own HGH
in the presence of normal protein intake. Protein is broken down into amino acids
in the gut during the digestive process and the body absorbs the amino acids and
produces HGH in the pituitary gland. Exercise has long been recognized as a factor
in the HGH production causing a longer life. As stated before, most of your
vitamins will come from your food. There are some vitamins, which are like a form
of insurance contributing to your health (Ref. 1, p. 276):
Vitamins
and supplements, your basic "life insurance" |
Fish Oil | important
for omega-3 fatty acids, can be taken in capsule form or as oil; 400 mg of EPA
(Eicosapentanoic Acid) and ca. 200 mg of DHA (Docosahexaenoic Acid) per capsule,
take two per day. Read labels,often omega-6 mixed in; omega-3 must be the major
part of it and should be molecularly distilled to remove cancer producing herbicides,
pesticides and heavy metals | | Vitamin
E | most studies show that it is not what it
used to promise: support for a healthy heart . It used to be recommened to take
400 IU per day. Unless you had a heart attack or have a cardiac risk, you likely
do not need it; ask your doctor. Newer studies say that 400 IU per day is still
useful when taken together with other antioxidant vitamins (synergistic action). |
| Vitamin C | the
"anti-oxidant"vitamin; associated with protection against colds and
flus in winter, promotes wound healing. Get some Ester-C (it is better absorbed),
or get some vitamin C tablets. Take 1000 mg per day. |
| Calcium and Magnesium | important
for bone health in post-menopausal females. There were some reports in 2008 where
concerns of hardening of coronary arteries were voiced, which questions the usefulness
of this. Bioidentical hormone replacement
is an alternative. I favor taking 250 mg of magnesium (as magnesium stearate)
per day and letting the body select all of the calcium it needs by eating a portion
of goat yoghurt per day (which contains calcium) . Vit. K2 (see below) also helps. |
| Vitamin B complex | known
to be the "stress" vitamin; amply found in vegetables; stress is better
managed by relaxation exercises and regular physical exercises. When your diet
does not contain enough greens and vegetables, take it once per day. |
Multivitamin supplements | Often
recommended when nutrition is not adequate (or with pregnancy, breast feeding
or recovering from illness). Vitamin A (about 3,500 IU), Vitamin B1, B2, B3, B5,
B6 and B12 as well as folic acid and Biotin would be useful to take as a multivitamin
supplement as tablets or in liquid form (made from powder) for anybody on a daily
basis | Resveratrol | Antioxidants
which occur in the skins of grapes, often combined with Ellagic Acid (e.g. in
trophic); a powerful anti-oxidant, prevents heart disease and cancers. 200 mg
per day | | Coenzyme Q10 | 200
mg once per day up to the age of 50; 400mg per day when over 50. Supports heart
health and is vital for cellular energy production (supports mitochondria) | | Vitamin
D3 | This has been recently found to be very powerful
in preventing a multitude of cancers; take 2000 IU or more (best 5000 IU) once
per day | | D-Ribose | this
is a special sugar; a flat teaspoon once per day increases energy and endurance.
In fibromyalgia it may give some relief for pain in higher doses (a flat teaspoon
two to three times per day) | | Melatonine |
important for the body to recuperate, very valuable to enhance restful sleep
and a powerful anti-oxidant . It actually is a hormone from the pineal gland and
it makes other hormones work better (thyroid and steroid hormones, important in
anti-aging medicine). 1 to 3 mg at bedtime. Safe to take up to 10 mg per day.
You may experience nightmares for up to 1 week initially when starting on it (harmless). | | L-
Carnosine | good support to cell function and assisting
neurological function. 100 mg to 250 mg per day can be recommended. Often sold
as 500 mg capsules; in this case the content of the capsules can be divided into
two halves. | | L-Carnitine | L-Carnitine:
This is not an antioxidant, but a good support for muscles, including the heart.
Two 500 mg capsules per day are used for anti-aging | | Alpha
Lipoic Acid | 100 mg per day are a desirable addition
to the regimen you are already taking | | Phosphatidyl
Serine | Probably one of the best weapons against cognitive
decline. For prevention purposes in persons without cognitive decline 100 mg per
day. 200 to 300 mg for early Alzheimer patients. With the higher doses a bitter
taste sensation can occur (harmless), simply reduce the dose. | | Vitamin
K2 | A key vitamin that prevents hardening of the arteries
and osteoporosis. It has been neglected for too long. Take 100 micrograms per
day. This article
explains in detail how it works. | | Io-Plex
SR | 12.5 mg capsule twice per day. This Iodine preparation
from Kripp's Pharmacy, Vancouver, BC contains 5 mg of elemental iodine and 7.5
mg of iodide per capsule. Ref. 10 explains that iodine prevents cell damage from
chlorinated water, from bromide contamination of our environment like hot tubs
or from pasta and bread (products made from flour that has bromide in it). If
you eat bread, burgers, pasta etc. consider starting iodine supplements. | | Vitamin
B-2 (riboflavin) | One tablet (100 mg) per day. Together
with niacinamide and iodide it stabilizes the cell metabolism. See Ref. 10, page
168. | | Vitamin B-3 (niacinamide) | One
tablet (500 mg) per day. Together with vitamin B-2 it stimulates oxidative phosphorylation
and ATP production (energy production) within the mitochondria of all cells. See
Ref. 10, page 168. | | With
this approach you will not empty out your wallet or overfill your medicine shelf.
And as I mention the medicine shelf, it is important to note, that vitamins and
supplements should be stored away from children. The interesting colorful capsules
that are beneficial in small amounts can pose a hazard in an overdose for children! |
The list of vitamins and supplements may look slightly intimidating
at first glance. It may be easiest to gradually build up the supplementation program.
If a line-up of capsules is simply too much to stomach in one setting, it is best
to distribute the supplementation over the day: one helping with breakfast and
one with dinner. It is important to stay compliant. Haphazardly taking or forgetting
the supplements will not do much for you. Remember that taking these high potency
supplements along with nutritious food will defend your body from the aging effect
of free radicals.
There are other supplements that can be useful in
addition to the basic set discussed above. It depends on what you need. For instance,
if your nerves are on edge easily, your brain may need more 5-HTP (5-hydroxy-tryptophan).
Visit holland
& barrett.com/ to view a selection of 5-HTP supplements. The brain
converts 5-HTP from food or supplements into serotonin, which is a major brain
neurotransmitter. Serotonin is the "feel good" hormone that fights depression,
but it also plays a role in overcoming sleep disturbances, regulates signals of
hunger/satiety and is involved in relieving anxiety. 5-HTP can also enhance libido.
Discuss supplementation and any questions surrounding the use of supplements
with your health care provider before you embark on a program. Once you have decided
to purchase supplements, read labels carefully. Staff at health food stores can
also be a helpful source of information.
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