Wellness WORD Health And Fitness Tips

The following vitamins and minerals were covered in Part II of Multivitamin Secrets Revealed: Vitamin C, A, E, K, Folic Acid, Biotin, and Pantothenic Acid.

Here are the dosage recommendations you should find on your multivitamin supplement.

Vitamin C - DV is 60 mg while the IOM recommends 75 mg each day for women and 90 mg for men.  Just remember, your foods also count towards this value.

Vitamin A (Retinol) - DV recommends 5000 I.U. each day (outdated), while the IOM recommends 3,000 I. U. each day. keep you Retinol intake under 4,000 I.U. each day, and 15,000 I.U. for Beta-Carotene from your multi.

Vitamin E - DV and IOM both agree on 30 IU per day. Play it safe by sticking to less than 100 IU per day.

Vitamin K - IOM recommends 120 mcg per day compared to DV of 80 mcg. *Clear Vitamin K with your doctor if you are taking blood thinning medications like Coumadin.

Folic Acid - 400 mcg per day

Biotin - IOM says 30 mcg and the DV says 300 mcg.

Pantothenic Acid -  5-10 mg

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Nutritional supplements for healthy bones are a necessity as a person ages. But beginning to take these supplements when younger can prevent the need to worry about bone health as one becomes older. At age 30, our bones are as strong and dense as they will ever be. This allows the body’s skeleton to properly support the muscles, organs and allows us to stand tall and straight.

The mineral in nutritional supplements for healthy bones is calcium. Calcium citrate is most easily absorbed by the human body. Taking this form of calcium in combination with Vitamin D provides optimal absorption of the mineral. Many nutritional supplements for healthy bones provide a balanced dose of this combination of crucial bone support supplements. Sure, milk and dairy products as well as some other foods have calcium but as we age it would require that a great deal of these foods be consumed in order to provide the needed quantities.

As a woman enter menopause or after she has a hysterectomy, the importance of nutritional supplements for healthy bones becomes more crucial. As the body’s hormone levels change, bone density can be quickly reduced. If that same woman has medical conditions that prevent performing weight-bearing exercise, the bone loss will be even more rapid. Taking supplements can significantly slow bone density reduction. In some cases, bone density can even be increased with the right combination of nutritional supplements. If a woman has taken oral contraceptives, bone loss can be increased as well.

As case in points involves a 77 year old female who has survived colon cancer and heart valve repair surgery. She had never taken any type of nutritional supplements or hormones after menopause but had taken oral contraception for many, many years prior to menopause. Upon her doctor performing a bone density scan, a simple and completely painless test that takes only minutes, she was informed that her bones had become so fragile that the tiniest impact or slip could result in a painful, debilitating fracture. After having a spinal x-ray performed, she learned that her loss of two inches in height was caused by tiny fractures in her spine allowing vertebrae to become smaller and smaller, resulting in a humped appearance in her shoulders and explaining the back pain she experience.  After taking the nutritional supplement for healthy bones recommended by her doctor for two years as well as eating a balanced diet and exercising within the limits her body allowed, another bone density test revealed a 5% improvement in her bone structure.

Men experience bone loss as well, but not for the same hormonal reasons that cause the bone loss to be so significant in older women. Anyone and everyone will lose bone density as they age.

Along with nutritional supplements for healthy bones, a balanced diet is necessary. Weight-bearing exercise such as walking, sports or aerobics help slow the bone loss rate in people over 30. Taking supplements, however, ensure the strongest bones possible.

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A good friend of mine asked a question regarding Beta Carotene that was addressed in the Multivitamin Secrets Revealed audio. She wanted to know why you should limit beta carotene, as I suggested in the Part I audio.

Beta Carotene, which the body converts to Vitamin A, doesn’t show the same side effects at high levels of retinol (vitamin   palmitate or acetate.) However, very high doses (33,000 to 50,000 IU each day) may increase the risk of lung cancer in smokers.  The good news about beta carotene is it may help prevent cancer (according to studies.) It is advised to get it from your foods such as broccoli, carrots, and cantaloupe. Recommended dosage is around 15,000 IU each day.

More specifics will be addressed in Part II of Multivitamin Secrets Reveals. Watch for your next issue of Wellness Word.

Sincerely,

Jim

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Hi Wellness Word Subscribers! I’m giving you a quick blog entry to summarize the points I mentioned in Part I of the Multivitamin Secrets Revealed Audio Seminar. This will help you clearly understand what was discussed. I know there is a lot of “meaty” material I covered in Part I. Part II, which will be published in the next Wellness Word Newsletter, will get into more vitamin nuts and bolts.

Part I- What To Watch Out For When Purchasing Multivitamins. (They are not always created equal)

Take Home Points…

1. Good Multivitamin = close to 100% (or more) of the % Daily Value for most vitamins and minerals…Vitamins B-1, B-2, B-3, B-6, B-12, Vitamin C, D, E, and Folic Acid.

2. Daily Value (DV) = U.S. Recommended Daily Allowance, or FDA’s advise on the exact amount of vitamins and minerals we need to intake each day to maintain a health.

3. There are EXCEPTIONS to the 100% DV rule that you must watch out for when purchasing your multi. There are 4 main things to watch out for….

 1. Watch out for too much (vitamin manufacturers marketers going overboard with concentrations)

Limit beta-carotene, magnesium, iron, phosphorus, vitamin B-6, vitamin A acetate or palmitate, vitamin E, and Zinc.
(Specific numbers-concentrations to follow in Part II and III)

 2. Watch out for too little ( vitamin manufacturers not putting enough concentration of specific vitamins/minerals) 

Make sure you get enough — Chromium, zinc, Selenium, Vitamin K (refer to audio), and magnesium/calcium.

  3. Purchase your specific multivitamin product according to you special needs as discussed in Part I.

 4. Beware of Liquids & Chewables!

 I hope this summary helps answer some of your questions, and gets you up to speed before Part II.

What’s Next?

Part II - will break down about 9 different vitamins and minerals and get you up to speed on what is does, how much do you need, and why.

Part III - will cover the remaining vitamins/minerals not covered in Part II.

Part IV - Defend yourself from the multivitamin marketing scams…The truth explored.  You will also receive a chart of the DV recommended for each vitamin and mineral.
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Regards,

Jim O’Connor

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