By Caroline Lee
When buying your natural supplements, please read the labels. Many supplements (even in health food stores) say “organic” or “natural” on them, and they may be 10% natural and 90% synthetic. Synthetic sources are not readily absorbed in our systems. If money is an issue, start with a high quality multivitamin and a good diet. Then incorporate omega 3 fatty-acids from fish oil and magnesium.
(1) Vitamin C (optimal intake is 1-9 grams, depending on situation, and needs to be gradually increased to bowel tolerance). Vitamin C, along with a broad range of other antioxidants, helps protect against many degenerative diseases. It protects the immune cells, and is needed for healthy gums, skin, vascular and connective tissue. It is necessary for proper wound healing and optimal liver function. It is important to note that we are only able to absorb around 225 milligrams at a time, the rest is excreted through urine or the bowels. For maximum absorption, take supplements in divided doses. Food sources are rose hips, acerola, citrus fruits, red chili peppers, green and red bell peppers, kale, collard greens, parsley, brussel sprouts, and broccoli.
(2) Vitamin A deficiency is not a large concern in most developed countries. Nevertheless, adequate amounts are required for healthy: vision, reproductive system, bone development, skin, hormone production, nervous system, and immunity. Retinol (derived from animal sources) is the most absorbable form of Vitamin A; animal liver, kidney, butter, cod liver oil and milk are the most concentrated sources. There has been recent concern that supplementation with Vitamin A has contributed to the widespread deficiency of the hormone Vitamin D, as they both compete for the same receptor sites. When supplementation of Vitamin A and D are from naturally derived sources and of similar quantities, there should be no major concern. But this noted, there is real concern that Vitamin A supplementation may contribute to or potentiate liver disease (hepatitis and cirrhosis) in those who are already prone to liver disorders. For these reasons, we advise that people with liver conditions should not supplement with Vitamin A.
(3) Vitamin B-Complex. The different B vitamins have many roles in the body’s health. Nervous system disorders, fatigue, depression, digestive disorders, and reproductive health are some of the many reasons to supplement. Because the individual B Vitamins work best when taken with the full range, using a B-complex will be most beneficial. The co-enzymated form is much more active and readily absorbed by the body. Alcoholics and the elderly are often susceptible of deficiency. Long time vegans are often very deficient in B12, and nerve damage such as tingling sensations, as well as cognitive dysfunction may be of concern. These people may need to talk to their health care provider about intravenous B-12 shots. Sometimes these symptoms may be irreversible when prolonged without proper supplementation. If the above symptoms are experienced, please consult your doctor about B 12 injections. Please refer to Encyclopedia of Nutritional Supplements, Murray, Michael T., N.D. for complete information in regards to the individual B Vitamins. Brewer’s yeast, eggs, animal protein, whole grains, leafy greens and fermented foods are natural sources of the B Vitamins. Please see our article on how to make cultured vegetables.
(4) Vitamin E (600 IU per day). Some of the many functions in the body: protects the body from free radical damage, reduces platelet aggregation, anti-inflammatory, and protects the cardiovascular system. Vitamin E with mixed tocopherols is recommended. Look for sources that have the prefix d-alpha, instead of dl-alpha, the synthetic version. Tocotrienols may be of importance to people with cardiovascular related diseases. Some natural sources of Vitamin E are sunflower seeds, wheat germ, and eggs. Vitamin E is best taken with adequate dietary fat and a broad range of antioxidants.*
(5) Minerals are important for every system in the body! They are necessary for healthy bones and connective tissue, nervous system and cardiovascular health, sound sleep, the list goes on. It is necessary to supplement them in a balanced way rather than individually. Sea vegetables are an excellent source and offer the body a highly absorbable form of minerals. Powdered kelp can be easily sprinkled on all foods from salads to eggs to meat dishes. Use Hanna’s Mineral Supply or use 1-2 tsp. of powdered sea vegetables daily. We love Ryan Drum’s ethically hand harvested sea vegetables from the clean waters of the Pacific coast http://www.ryandrum.com/. Another great source for minerals is a product by Health Force Nutritionals, Vitamineral Greens. Look for our Nutritious Condiment recipe for a delicious way to incorporate kelp into the diet.
(6) Magnesium is responsible for numerous enzyme functions in the body, making it one of the most important minerals for the body. It is involved in cellular replication, energy production, and protein formation. Deficiency may manifest in muscle cramps and spasms, depression, irritability, cardiac arrhythmias, decreased bone density, and water retention. Magnesium aspartate, malate, and citrate are preferred over some other forms and the glycinate form may be a better choice for those people who experience poor bowel tolerance (symptoms may include gas, cramping and diarrhea). Some good quality products are: Magnesium Calm by Natural Vitality and Pure Encapsulations Magnesium glycinate. Those with chronic kidney failure, or kidney stones should consult their doctor before supplementing. Some food sources are kelp, sea vegetables in general, almonds, mustard greens, collard greens, black strap molasses, buckwheat, and brazil nuts.
(7) Omega-3 Fatty Acids as from fish oils. Please refer to Essential Fatty Acids page for more information on this topic.
(8) A good quality Multi-Vitamin is important because the interaction between minerals requires that they are all present. A multi vitamin provides a broad range of these minerals.
*As with any antioxidant, it is important to supplement with a wide range. Some important antioxidants are: Selenium, Vitamin E, Vitamin C, Vitamin A, alpha- lipoic acid, and CoQ 10. In Finland, in 1994, a study using synthetic Vitamin A was performed on 29,000 men who drank and smoked. The results showed that the men who only supplemented with beta carotene had an 18% increase in lung cancer but those who supplemented with Vitamin E as well did not. It is also important to supplement with natural forms and not the synthetic variety. Another study (CARET) was done in the United States in the same year. This study showed that smokers and those infected affected by asbestos had a 28% increase in lung cancer and a 17% increase in mortality. The conclusion was that in smokers, high levels of beta carotene may offset the levels of other carotenes, producing a negative effect.
Please consult with your health care provider before starting any new health protocol.
