Monthly Newsletters, Dr Larry Smith, Chiropractor

		Newsletters: July 2002 Back to Articles & Newsletters Page HOW TO CHOOSE A MULTIVITAMIN Today many people use vitamins and minerals as a matter of daily routine. A fairly common question I am asked is in regards to supplements. Specifically, which ones are best and/or recommended for one's specific needs. In my search for a thorough breakdown of the most effective supplements, I was pleased to discover the following research report. I hope this information will cover the most common questions most of us have regarding this sometimes confusing, nutritional issue. A Research Report by Dr. James Meschino, D.C., M.S.Research and Clinical Director of the RenaiSante Institute of Integrative Medicine Sixty percent of adults in North America are presently taking vitamin supplements each day. Of these, multiple vitamin and mineral supplement products are used most frequently. The primary reasons cited for taking a daily multiple vitamin include: to enhance energy and well-being to help defend against degenerative diseases such as cancer, heart disease, osteoporosis and dementia to help manage existing health conditions such as arthritis and diabetes to slow the aging process However, some people still argue that we can get all the vitamins and minerals we need from food alone in order to attain the Recommended Daily Allowances (RDAs) for each nutrient, therefore supplements are not necessary. Individuals who have done their homework on this subject know that 90 to 91% of the population do not achieve the RDAs for each vitamin and mineral each day, nor do they even come close. In fact, marginal nutrient deficiencies are present in as much as 50% of non-multiple vitamin and mineral users. As well, the RDA levels for each nutrient are only intended to guard against severe nutrient deficiency diseases such as scurvy (Vitamin C), pellagra (Niacin), and beriberi (Vitamin B1). They are not intended to serve as levels of vitamin and mineral intake that are optimal in regards to preventing degenerative diseases, slowing the biological processes of aging and maximizing our well-being and longevity. In the past two decades a great deal of evidence has demonstrated that ingesting certain vitamins and minerals at levels beyond which can be routinely achieved from food alone is associated with a reduction in risk of many degenerative diseases and appears to slow important aspects of the aging process. These research findings have led to the increased use of multiple vitamin supplements by the general public. However, knowing what to look for in a multiple vitamin is crucial in terms of deriving the best available benefits. Most multiple vitamin products include all vitamins and minerals from A to zinc, but often at insufficient doses to provide the disease prevention and anti-aging benefits you should be seeking. Here are the features you should look for in a multiple vitamin and mineral product to ensure that you get the protection and benefits you deserve: Antioxidant Enrichment A desirable multiple vitamin and mineral product should be enriched with antioxidants at the following levels: Vitamin C (500-1,000 mg), Vitamin E (200-400 IU, natural source), Beta-carotene (7,500-20,000 IU), Selenium (100-200 mcg), Vitamin A (2,000-3,000 IU), with additional lycopene and lutein. These recommendations stem from the understanding that antioxidants quench and neutralize dangerous free radicals that are linked to cancer development (free radicals damage the DNA of our cells causing cancerous mutations), heart disease, damage to brain cells linked to the development of Alzheimer's disease and dementia, cataracts and macular degeneration of the eye (the leading cause of blindness in people over the age of 55), and accelerated aging of our skin and other tissues. Each day our tissues are bombarded with free radicals, which arise from our use of oxygen in normal metabolism (free radicals are a by-product of oxygen metabolism in the body). Other environmental factors increase our exposure to free radicals, including cigarette smoke, alcohol consumption, nitrosamines (nitrate treated foods), and other environmental agents (i.e., aromatic hydrocarbons, heterocyclic amines, nitric oxide), including the damage done to our skin and eyes by excessive sun exposure. A large body of evidence has demonstrated that bolstering our antioxidant defenses can protect our tissues against the damaging effects of free radicals and has been shown to help reduce the risk of the degenerative diseases and conditions mentioned above. In fact, a number of clinical trials reveal that even certain precancerous conditions can be reversed through targeted antioxidant vitamin and mineral supplementation. Antioxidant supplementation has also been shown to improve immune system function in older patients (who normally show immune decline with aging) and slows down key aspects of the aging process itself. The problem is that most multiple vitamins in the market place do not contain adequate antioxidant levels, forcing consumers to purchase additional Vitamin C, Vitamin E, Selenium, Beta-carotene, etc. to achieve appropriate antioxidant protection. This is too expensive, impractical and unnecessary as high quality multiple vitamins now contain everything you need in one product. B-50 Complex A well designed multiple vitamin should also provide a full complement of the B-vitamins as a B-50 complex. Enhanced B-vitamin status through supplementation has been shown to help reduce risk of heart disease, reduce certain inflammatory states, improve detoxification processes and maintain brain and cognitive function as we age. B-vitamins are essential in the syntheses of brain chemicals required for thinking, memory and other vital brain activities. B-vitamins are essential for the synthesis of red blood cells, normal cell replication from one generation to the next and many more crucial functions. Known for their anti-stress and anti-fatigue properties, a B-50 complex is an important element of a high-grade multiple vitamin and mineral formulation. Be sure your multiple vitamin contains at least 50 mg of Vitamins B1, B2, B3, B6 and pantothenic acid, as well as 50 mcg or B12. Bone Support Nutrients In North America, at least one in four women currently develops osteoporosis by age 50 and one in eight men develop this condition after the age of 65. In women, complications of osteoporotic fractures cause more deaths each year than the combined mortality rate form breast and ovarian cancers. Osteoporosis is an extremely important problem that requires a lifelong strategy to prevent its development. Central to the prevention of osteoporosis is the adequate daily intake of Calcium, Vitamin D, Magnesium, Copper and Zinc, which together are the essential bone strengthening nutrients. Studies show that across the population most adults (including 11-24 year olds) are lacking at least 500 mg of Calcium per day in their diet, on average, to prevent the future development of osteoporosis. Vitamin D nutritional status is also sub-optimal (Vitamin D is necessary to absorb calcium) as is the consumption of Zinc. Thus, a well designed multiple vitamin should contain 350-500 mg of elemental Calcium, 400 IU of Vitamin D, 15 mg of Zinc, 150-250 mg of Magnesium and 1-2 mg of Copper. This is an important consideration for all individuals 12 years and older. Other Benefits A multiple vitamin and mineral product that is antioxidant enriched, contains a B-50 complex and proper doses of bone building nutrients (i.e., 500 mg of Calcium) can not only help defend your body and mind against degenerative conditions and slow the biological processes of aging, but can also help to improve the quality and texture of your skin, hair and nails, improve sleep quality, strengthen your immune system and enhance your daily energy level. Individuals taking multiple vitamins that meet the criteria outlined in this review, frequently report all of these outcomes. To ensure that you are deriving the necessary benefits from a multiple vitamin, speak to your health practitioner about the Nutra Therapeutics Multi Vitamin and Mineral or a product that delivers the same or similar nutrient profile. The multiple vitamin you choose should provide the above cited nutrient doses at a cost of no more than $1.00 to $1.25 per day to make it cost effective. In my view, all individuals 15 years of age and older should take a high quality multiple vitamin and mineral product each day to optimize their health. (Unless contra-indicated due to a specific medical condition -- speak to your health practitioner). References and additional information on this subject, as well as Dr. Meschino's 10 Step Anti-Aging Booklet, are available at: www.nutra-education.com This article is not intended to promote a particular manufacturer or brand of dietary supplement. The RenaiSante Institute of Integrative Medicine presents this material as part of its continuing education program. For further information, see their website: www.renaisante.com On behalf of my office assistants, Nancy and Terri, and myself, we wish you all a happy and healthy summer season. Please watch for the August issue of my newsletter which, with the kids being out of school, will focus on Chiropractic Care and Children. Larry Smith, D.C., B.P.E. We invite you to sign up for Dr. Larry's newsletter, which is sent out periodically with interesting new health information. When you click below an email will be generated, and then you simply press "send" on your email software. Contact the office: Dr. Larry Smith D.C., B.P.E. Chiropractor P.O. Box 307 255 Island Highway Parksville, British Columbia Canada V9P 2G5 Phone: (250) 248-6333 Fax: (250) 248-6390 e-mail: info@drlarrysmith.com

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