My Basic Vitamin Program

“What Vitamins Should I Take?”

Is the most common question I get as a Naturopathic Physician.

I typically believe the average person that doesn’t eat “perfectly” ie:

• Eats the “Basic American Diet” (BAD) of white refined, processed foods
• Doesn’t consume 5-9 servings of fruits and veggies daily
• Eats Fast Food several times a week Read more

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Vitamins: How to Save Money 20-70% Off!

By Dr. Nicole Sundene

Someone asked how to get cheap vitamins after reading my article “How To Get Free Prescription Drugs.” Now I can’t get you free vitamins, as I discussed in that article, but I can teach you a simple trick that I use to save money on natural medicines.

Getting high quality stuff for the best price is simply about planning ahead, shopping smart, sticking with the best brands, and reading labels for food coloring and other unnecessary ingredients.

Recently I read a study published at Consumer Reports that concluded that vitamins purchased at “The Dollar Store” were not found to be of quality and may actually be a hazard to our health. First of all why did someone even bother to do such a study?  Is anyone else laughing?

Now I LOVE eVitamins because having spent 12 years in the natural medicine field, I can easily find high quality brands such as Enzymatic Therapy, Twinlab, Jarrow, and so forth to name few.

You can save a ton of money over there because things are listed at 20-70% off, and if you just plan ahead and order $75 of multivitamins, fish oil, health supplements, supplies, lotions, herbs, and so forth you get FREE SHIPPING.

• Yes, I checked the packing peanuts, and they are made from recyclable materials and can be recycled.

• Yes, your purchases help support The Kitchen Table, so if you ever have any questions just leave them in a comment on this article, or message me and I will post the answer for all to benefit from.

It seems like many of my readers have the same questions about supplements, but I cannot sell you the prescription grade products that naturopathic physicians supply.

However, I can at least direct you towards what I like at eVitamins as they ship everywhere, and many of their products are just as high quality and shown to pass independent laboratory evaluations for purity and potency over at ConsumberLabs.com.

If you are confused I’ll help you sort it out.  Leave your questions here and in the mean time stick with the standards for quality like Enzymatic Therapy, Twinlab, and Jarrow when purchasing vitamins or supplements.

Sincere thanks for supporting Kitchen Table Medicine with your purchases!

~Dr. Nicole

Related reading:

Best Vitamin D

Best Chewable Fiber

Best MultiVitamin 2008

21 Free Preventative Medicine Habits!

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Best Vitamin D

“Hi Dr. Nicole, What vitamin D should I be taking for my seasonal depression, and how much?”

The best vitamin D is in a liquid or emulsion form called “calcitriol” or vitamin D3 (not vitamin D2.)  For those of us north of California we need about 1000 IU’s daily, or twenty minutes of sunlight on our hands and face (which doesn’t happen too often here in Seattle.) I personally use and recommend Biotics.

If you have chronic disease, depression, or chronic pain please have your doctor measure your vit D 25-OH levels if exceeding 1000-2000 IU daily.   Vitamin D influences calcium levels and a life threatening case of hypercalcemia may occur in the overuse of this fat soluble vitamin without the supervision of a naturopathic physician.  Chronic elevated calcium levels may lead to atherosclerosis or “hardening of the arteries.” An optimal vitamin D 25-OH value is around 60-100.  Most Seattlelites are deficient for obvious reasons.  This is why we huddle in local Starbucks for comfort and safety.

When I was a student intern at Bastyr Bio-D Emulsion by Biotics was our favorite liquid vitamin D.  You can save a lot of money buying supplements online through eVitamins.  I simply plan ahead and buy $75 worth at a time to qualify for the free shipping.

Thanks for stopping by my kitchen table to ask the question,

Dr. Nicole Sundene

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Huge Whole Food Multi Year End Sale!

Hi Whole Food Friends!

Thought I would pop in and share with you that my favorite multi is on sale for about 70% off right now!

Stop by and check out this awesome sale at Whole Food Nation:

Pops Bare Bones Special!

Just thought I would update everyone on the huge sale going on for just the next five days. This is a great opportunity to try this multivitamin/antioxidant/weight loss/natural healing system and see if it works for you.

A few quick answers to questions I have received about this whole food multi system:

• Yes, I recommend taking BOTH the purple and green. Start with 1 purple with breakfast and 1 green with lunch or dinner, and work up to two purples with breakfast and 2 greens with lunch or dinner.

• Yes, I recommend stocking up with this BIG year end 70% off sale. Not every supplement is the best thing for every person, but I usually recommend trying something new for about three months before deciding if it useful. At $15 bucks a pop you can easily grab three months worth and save a ton of money on this fantastic healing whole food antioxidant formula.

• Yes, The purple pills have natural metabolic enhancers that are beneficial for those wanting to lose weight, but no, you don’t have to worry that you are going to waste away on these if you are trying to put on weight, because you want to put on lean muscle mass not fat. This is a great system for athletes to protect their joints from the destructive free radicals created by intense exercise. The weight loss mechanism that seems to help me with the purple pops is that they give me a ton of awesome healthy caffeine free energy that motivates me to run around more and work out that much harder. To get the best benefit I take two purples in the morning with my pre-work out snack or smoothie.

• Yes, the green pills help to “calm” us down and that is why you are now sleeping better at night. Greens are rich in minerals especially calcium and magnesium, and most Americans do not get enough greens in their diet which is why I recommend taking a daily whole food multi for those of us that don’t eat perfectly and need a bit of damage control (I mean we do need to enjoy life every now and then right?)

• No, the whole food pops are not designed for children under the age of 14, although I plan to test them on my 11 year old golden retriever after I get the approval from his vet (have to be careful because some herbs safe for humans can kill animals so I always check with my naturopathic vet first.) This rich antioxidant formula translates in to anti-aging, and I want my senior dog to be healthy and active for as long as possible.

• Yes, the antioxidant rich formula is likely what has already improved your chronic joint pain, fatigue, and fibromyalgia. Don’t forget to take some glucosamine sulfate and omega 3 oils for your joint pain as well. The joints are “avascular” meaning that they don’t have a direct blood supply and get their nutrients via simple diffusion down a gradient. We thus need to feed the joints with a constant supply of nutrients for both prevention and treatment of joint pain, rheumatoid arthritis and osteoarthritis. It is important to decrease free radicals by increasing antioxidants in the diet so that the joints do not degrade any faster than they already do. To increase antioxidants you can try juicing, eating more raw foods, and/or take a whole food multi.

• Yes, I recommend replacing your traditional multi with a whole foods multi as you will gain all the nutrients found in nature that scientists have yet to discover. However, keep in mind that you are taking a daily dose of nourishing nutrition (which most Americans are deficient in) and not a standardized dose of specific nutrient isolates. Nutrients you specifically take to address or prevent a health condition should be taken additionally such as vitamin D for seasonal depression, calcium for osteoporosis prevention or treatment (most multi’s don’t contain enough calcium so you should already be doing this anyways), folic acid for women of child bearing age (if you are trying to get pregnant you should be on a prenatal vitamin though and this formula is not recommended for those pregnant or breastfeeding), omega 3 oils (most multis don’t contain these) and so forth. Always check with your naturopathic doctor before discontinuing a supplement you have been prescribed. With that being said, I was able to swap out the whole food pops for five other products I was taking, and have never felt better. I am all about efficiency! Yeah.

• Yes! This fantastic whole food multi system is a great way to stay energized through the winter blahs, and gear up for weight loss and your next New Year’s resolution for the new year. Now is the time to get excited and geared up for your future fitness goals.

To take advantage of this special sale visit Whole Foods Nation.

If you don’t have a New Year’s Resolution established yet how about going on a sugar free and strictly whole foods diet for 2009?

Dr. Scott Olson author of “Sugarettes” will be personally coaching us off sugar with his “30 Day Sugar Free Challenge” and I will be blogging over here about going whole foods and sugar free as well, pre-registration is FREE if you sign up before Jan 1st at www.OlsonND.com.

Related Reading:
Best Whole Food Multi 2008
Antioxidants
Weight Loss
Best Omega 3 Oil
Best Glucosamine
Best Chewable Fiber for Weight Loss

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Multiple Sclerosis and Vitamins D, B12, and Fish Oil

What vitamins are best for my multiple sclerosis?

Currently the research is showing great promise for vitamin D and multiple sclerosis (MS).

With the rising use of sunscreen for skin cancer prevention, vitamin D deficiency is at an all time high.

We have consequently seen an interesting rise in autoimmune conditions that may thus result from lack of adequate vitamin D levels in the system. Aside from the vitamin D our skin creates from UV light, the only decent dietary sources are fish, yeast, fungus, and fortified milk.

For most people a dose of vitamin D at 1000 IU is therapeutic. Please work with a naturopathic physician if you choose to increase that dose, as the life threatening condition hypercalcemia can potentially occur.

Vitamin D is a fat soluble vitamin that stores in our body, and may play a role in the multiple sclerosis phenomena, as prevalence of MS increases the further people live from the equator. Also, traditional diets in northern European regions typically heavily rely on cold water fish, a natural source of vitamin D.

Research shows that vitamin D helps prevent falls in the elderly. For wheelchair bound patients with MS unable to engage in weight bearing exercise, vitamin D also serves to prevent osteoporosis. This vitamin, that is now considered a “pro-hormone” importantly plays a role in “cell differentiation” which results in healthier cells and tissues in our body. Normally formed and functioning cells are imperative to a healthy immune system.

Another way to receive vitamin D is in cod liver oil. Preliminary studies on the efficacy of the anti-inflammatory components in fish oil look promising for MS. For most patients I would recommend 1 tablespoon of cod liver oil twice daily with food. A study listed below utilized four tablespoons daily, however, if one is monitored by their physician for potential bleeding complications or drug interactions an increased dose may also be implemented.

Please ALWAYS check with your physician for drug interactions before adding any nutritional therapies in to your regimen as many vitamins have drug interactions. Fish oil for instance should not be consumed by those that are pregnant, have bleeding disorders, or are on anti-coagulant medications.

Vitamin B12 (cyanocobalmin) may also be helpful for MS patients as this vitamin helps form the myelin sheath of neurons, the component of the nervous system that is attacked and destroyed by the immune system in MS.

A small study of patients receiving an injection of 1000mcg of Vitamin B12 showed mild improvement in symptoms. Because vitamin B12 is water soluble, toxicity is not of much concern and this therapeutic that is as dirt cheap as vitamin D is well worth trying. Supplementation of B12 is absolutely necessary for those with MS that are on a vegan diet to reduce inflammation. Oral administration of B-12 is typically just as efficacious, and one can take B12 at 1000 mcg daily.

Diet is extremely important for MS. I have seen dramatic improvement in patients that have followed an Allergy Elimination Diet as well as the Anti-Inflammatory Diet. Cleaning up the diet, managing stress, quitting smoking, reducing animal fats in the diet, gentle pool water aerobics, and ensuring good sleep at night are important foundations to a natural healing program for MS.

Thanks for stopping by my kitchen table to ask the question. If you have any additional questions on this you can leave them in the comments section.

Research:

PMID: 8755567; 1,25-Dihydroxyvitamin D3 reversibly blocks the progression of relapsing encephalomyelitis, a model of multiple sclerosis. Proc Natl Acad Sci U S A. 1996 Jul 23;93(15):7861-4.
PMID: 15054436; Multiple sclerosis and vitamin D: an update. Eur J Clin Nutr. 2004 Aug;58(8):1095-109.
PMID: 12185153; A randomized placebo controlled exploratory study of vitamin B-12, lofepramine, and L-phenylalanine (the “Cari Loder regime”) in the treatment of multiple sclerosis. J Neurol Neurosurg Psychiatry. 2002 Sep;73(3):246-9.
PMID: 10987373; Effect of dietary advice and n-3 supplementation in newly diagnosed MS patients. Acta Neurol Scand. 2000 Sep;102(3):143-9. (good review of the research done before)
PMID: 2540285; A double-blind controlled trial of long chain n-3 polyunsaturated fatty acids in the treatment of multiple sclerosis. J Neurol Neurosurg Psychiatry. 1989 Jan;52(1):18-22.

~Dr. Nicole

Naturopathic Physician

www.KitchenTableMedicine.com

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When is the Best Time to Take Vitamins?

When should I take my vitamins?

Since B-vitamins can be somewhat activating, it is best to take a multivitamin in the morning or afternoon.

Minerals such as calcium and magnesium that serve as natural muscle relaxants can be taken in the evening to ensure a good night’s sleep.

Vitamins as a general rule are best taken with meals. If you think about it, most vitamins and minerals come from our food, so typically they will be digested and absorbed best in the company of a meal.

If you are in a pinch you can take your multi-vitamin with a small handful of nuts. Fat soluble vitamins like vitamin A, D, E, and K require fats to form the “micelles” needed for absorption. Most vitamins also require a little bit of protein in their company to be properly digested and utilized.

Minerals like calcium, magnesium, iron, and zinc require an acid rich environment in the stomach for best absorption.

I rarely prescribe any nutritional supplements to be taken between meals. Unless specified otherwise, most things will be absorbed and utilized best in the presence of food.

All rules have exceptions of course:

• Take iron, calcium and other minerals separate from each other for optimal absorption. If you are taking these nutrients preventively I would not worry about it as much as if you are using them therapeutically such as to treat osteoporosis or anemia. Divalent cations such as calcium and iron will compete with each other for absorption in the GI tract. Women treating both anemia and osteoporosis should take their iron in the morning with their multivitamin, and take calcium throughout the rest of the day. Problems with multiple mineral digestion may be more of a stomach acid issue.
• Individual amino acid therapies like tryptophan or lysine as the amino acids will compete with other amino acids in your food. Most amino acids used therapeutically are best taken on an empty stomach.
• Supplements designed to reduce inflammation in the gastrointestinal tract are best taken away from food.
• Enzymes used therapeutically for pain reduction such as bromelain should be taken away from food, mainly because the enzymes otherwise will work more on digesting your food than reducing inflammation.

When in doubt, read the label. Most vitamin and supplement manufacturers will conveniently tell you on the label how to best use their product.

Thanks for stopping by my kitchen table to ask the question!

~Dr. Nicole

Naturopathic Physician

www.KitchenTableMedicine.com

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Do Your Vitamins Need Food Coloring?

Since everyone is always asking me questions, I thought I would pose a question to you all for a change.

The correct answer is of course…NO.

Excipients are unnecessary chemicals that are added to your vitamin and mineral tablets or capsules.

Now some excipients when making tablets are unavoidable, which is why I prefer products in capsules, but do you REALLY need food coloring in your calcium?

NO.

The quickest way to tell if your vitamins are high quality is to check for food coloring. It doesn’t take a biochemistry degree to find the yellow #5 in the ingredients. Most vitamins that have food coloring have an array of other unnecessary excipients that may as well not be given a seat at the kitchen table. Food coloring is an evil villain of the kitchen table! Certainly not something you need to be ingesting on a daily basis to improve your health and prevent disease!

In my over-educated opinion, food coloring found in supplements immediately spells C-R-A-P.

In posting this complaint about food coloring, I am inviting all vitamin manufacturers to remove food coloring from their vitamins. Adding artificial color to a health supplement is HYPE at its finest.

I started Kitchen Table Medicine to hammer out the hype that runs rampant in the field of alternative medicine.

Food coloring is just added to make vitamins LOOK cool. Your vitamins DO NOT need food coloring to work. You do not need to be supplementing food coloring in your diet on a daily basis! You are not running the risk of becoming food coloring deficient.

Todays task: Head to the kitchen and check the labels of your vitamins, if they contain artificial food colorings, you don’t necessarily have to throw them out. I would just use them up, and then switch to another brand that is selling you ONLY high quality vitamins without all the hype.

Because I have been receiving so many questions about how to know if a vitamin or supplement is high quality, I will be posting a checklist soon, so that you can learn how to put your vitamins and supplements to the test. The FDA does not currently regulate supplements in the U.S, and as a result quality is a major issue in the vitamin industry.

Check point one: Food coloring….does your vitamin pass or fail?

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Why your Work should Pay you to be Healthy

A simple tip I recommend to many of my patients that struggle with remembering to take their various supplements, is to simply let their work pay them to take their vitamins!

A smart employer knows that a healthy and happy employee is ultimately more productive and contributory to the work environment.

Most employers will be happy to see you spending your work breaks stretching, running up and down stairs, flossing your teeth, meditating, eating healthy snacks, drinking water, and taking vitamins.

You can simply keep your supplements at your desk, which should ensure compliance with your health regimen at least five out of the seven days each week! Read more

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Coenzyme Q10

Coenzyme Q10 or “CoQ10”, also known as ubiquinone, is an anti-oxidant that is essential for mitochondrial energy production and may play a role in cellular defense against oxidative damage.

A growing body of research shows that using a coenzyme Q10 supplement alone or in combination with other therapies may be beneficial in the treatment of several health problems, including cardiac conditions and diseases, high blood pressure, high cholesterol, breast cancer, diabetes mellitus, immune deficiency, muscular dystrophy, and periodontal disease.

Dietary Sources
Most coenzyme Q10 is believed to be synthesized inside the body. Normal dietary intake is minimal, though primary food sources include oily fish, organ meats (such as liver), nuts, and whole grains.

Supplementation with higher doses of CoQ10 can be helpful in individuals with certain health conditions, and in the elderly, because levels can decline with advancing age. If taken as a supplement, coenzyme Q10 should be taken with a meal containing fat or oil since it is fat-soluble. The body does not absorb it as well in the absence of oil.

Consult your physician for specific recommendations CoQ10 supplementation.

Precautions
Coenzyme Q10 appears to be safe with no significant side effects. However, the safety of supplementation during pregnancy and breast-feeding is unknown.

Possible Interactions
Certain medications such as Adriamycin, lovastatin and other HMG CoA-reductase inhibitors, gemfibrozil, beta-blockers, tricyclic antidepressants, and phenothiazine may deplete the body of coenzyme Q10.

Resources
1. Combs, G.F., The Vitamins: Fundamental Aspects in Nutrition and Health. 2nd ed. 1998, San Diego, Calif.: Academic Press. xxii, 618.
2. Gaby, A.R. and J. Wright, Nutritional Therapy in Medical Practice. 2001, Seattle, WA: Nutrition Seminars.
3. MD Consult, Patient Handouts. 2002, http://www.mdconsult.com.

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Reasons To Consider Vitamin/Mineral Supplementation

All human beings need adequate micronutrients (vitamins, minerals, enzymes and trace elements) for good health. Ideally, we would be able to obtain all the necessary micronutrients from a well balanced diet. However, the nutritional quality of the food in our world has been steadily declining, particularly in the last century. In the past, people ate foods that were whole, fresh, in-season and grown locally in nutrient-dense soil. Now, most foods are refined, preserved and grown in nutrient-depleted soils, making it difficult for us to get all the nutrients we need solely from food, no matter how “nutritious” our diet may seem.

Many genetic, environmental and lifestyle factors also contribute to INCREASED nutrient requirements in certain cases. Just as there is genetic variability in hair or eye color, there is genetic variability in our requirements for, and abilities to absorb and use, certain nutrients. Some of us need more of certain vitamins or minerals in order to maintain optimal health. Another factor that affects our nutrient levels and requirements is pollution. Pollutants, pesticides and toxins are an unfortunate reality of our environment and the body’s ability to protect itself from these substances is often dependent on nutrient status. Pollutants have also been shown to interfere with specific vitamins, such as B6 and others, leading to an increased requirement so as to avoid deficiencies. Other factors including stress, activity level, medications and illnesses can elevate an individual’s requirements for vitamins and minerals.

Nutrients have also been shown to have many beneficial preventative and therapeutic actions in disease management. For some conditions, studies have shown that high doses of specific vitamins and minerals have effects comparable to, yet often less toxic than, prescription medications. Consult your physician for specific recommendations.

Summary of reasons to consider vitamin and mineral supplementation

1. To compensate for the declining nutrient content and increased refinement of our foods
2. To overcome increased nutrient requirements in some individuals due to genetic and biochemical individuality/variability, illness, pregnancy, high stress or high activity level
3. To counteract the deleterious effect of pollution and toxins (pesticides, environmental pollution)
4. To correct nutritional deficiencies induced by prescription drugs
5. To make use of direct therapeutic and health promoting effects of certain nutrients

Resources
1. LaValle, J.B.Natural Therapeutics Pocket Guide. 2000. Lexi-Comp. Hudson, OH. Pg. 680.
2. Wright, J.V. and Gaby, A. The Patient’s Book of Natural Healing. 1999. Prima Health. Rocklin, CA. Pp. xii, 388.
3. Fairfield MD DrPh, K. and Fletcher MD MSc, R.H. “Vitamins for Chronic Disease Prevention in Adults”. JAMA 2002; 287: Pp. 3116-3126, 3127-3129.

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Safety of Vitamins and Minerals

Over the past 20 years, there has been an abundance of data accumulating regarding the safety of vitamins and minerals. The data demonstrates that these nutrients are safe over a wide range of doses, though some nutrients can cause adverse reactions at high doses. However, few such cases have been reported. The FDA estimates that about 40% of the public uses nutritional supplements, a number that is growing yearly.

The most commonly used of all vitamin supplements is Vitamin C. Theoretically, very high doses of Vitamin C can cause the formation of oxalate kidney stones, but this happens rarely. The only real clinical side effect often observed with high doses of Vitamin C is a mild diarrhea, which is a good indicator of the dose that your body can tolerate. Some studies have shown that for illnesses that benefit from high doses of Vitamin C, the body can adapt to and tolerate higher and higher doses as its requirement for Vitamin C conditionally increases.

One of the vitamins most commonly discussed in relation to toxicity is Vitamin A. Many feel that doses should not exceed 25,000 IU (International Units) per day. However, for certain conditions, higher doses are recommended for brief periods of time. Studies have shown that high doses of Vitamin A can have beneficial effects against certain viruses. Your naturopathic doctor will be able to advise you as to the proper dose for you. Reports of serious adverse reactions to Vitamin A have been few. Acute toxicity occurred in Arctic explorers who consumed polar bear liver containing 2,000,000 IU of Vitamin A per 100 grams (3.5 ounces) of liver. Children given high doses have also shown symptoms of acute toxicity. Vitamin A should only be taken in small doses by pregnant women due to its ability to cause birth defects at normal adult doses. Toxic symptoms have been shown to occur with adult doses of 25,000 IU per day and child doses of 10,000 IU per day if there is no deficiency present. Early signs of toxicity include headaches, dry skin, nausea, diarrhea and hair loss.

The recommended daily allowance of Vitamin D is 400 IU per day, which is also the standard dose prescribed by naturopathic doctors. Extremely high doses of Vitamin D can cause an excess of calcium in the blood and urine, allowing calcium deposits to form in the body. Usually, this occurs with doses of 50,000 IU per day, much higher than the usual dose. Vitamin D toxicity is more likely to occur in infants and children. Acute overdosing can cause increased urination, nausea, diarrhea, loss of appetite, weakness, and dizziness.

Niacin is one of the B vitamins (vitamin B3). In general, there is little toxicity associated with water-soluble vitamins (B vitamins and Vitamin C) because the body can usually excrete excesses in the urine, as opposed to storing excess amounts in the body as with oil soluble vitamins (A, D, E, and K). However, large doses of some B vitamins can cause imbalances in others through excess excretion in the urine. In its nicotinic acid form, large doses of niacin can cause damage to the liver. This form can also cause a flushing of the skin accompanied by itching. The latter symptoms usually pass within 15 minutes and this reaction can be avoided completely by giving the niacinamide form of the vitamin.

Vitamin B6 (pyridoxine) appears to be safe at doses of 200 milligrams (mg) daily. Problems with the nervous system have been known to occur with daily doses of 2,000 mg, but have even been reported with daily doses as low as 500 mg.

Para-aminobenzoic acid (PABA) is a B vitamin, which has come to prominence for its usefulness in topical sun protection products, although it also has internal uses. Unlike most water-soluble vitamins, PABA can be stored in the tissues and chronic high doses of PABA can cause nausea or damage to liver, heart, and kidneys.

Evidence suggests that Vitamin E has a low level of toxicity. The main concern is that high doses of Vitamin E raise blood pressure. One should also consult one’s physician regarding Vitamin E dosage when taking anti-coagulant medications or prior to surgery.

Vitamin K has no symptoms of toxicity in its natural form. However, synthetic forms can cause red blood cells to break down, as well as cause flushing, sweating and chest constriction. It is felt that any form of Vitamin K can counteract anti-coagulant drugs because of its ability to cause calcium to be bound by glutamic acid.

As mentioned earlier, excessive levels of calcium in the presence of excessive levels of Vitamin D can cause calcium deposits in the body. It can also interfere with nerve and muscle function in excess, although it is required in adequate amounts for the healthy function of these organs.

Copper is a mineral necessary for the formation of hemoglobin, the compound that transports oxygen in red blood cells, but high levels can inhibit the body’s usage of zinc, a mineral required for many enzymatic reactions. Excess can also cause various mental illnesses, high blood pressure, insomnia, senility and hypoglycemia. The recommended daily allowance is 2 milligrams, which is usually adequately provided by diet. Copper is also stored in the body. The main concern for supplementation is with infants who are being given cows’ milk rather than being breast-fed.

Iodine is a mineral required for the synthesis of thyroid hormones. It also has antibacterial activity. However, large amounts of iodine can shut down the thyroid gland, causing symptoms such as weight gain, constipation, dry skin and hair and excessive menstrual bleeding.

Iron is required for the formation of healthy red blood cells and is another mineral that is safe within its therapeutic range, but can create problems if given in high amounts. More benign symptoms of excessive iron include constipation, headache, fatigue and weight loss. On a more serious level, excessive amounts can be stored in various tissues and damage heart, liver and pancreas. Some feel that iron should only be supplemented if there is a need, as in excessive menstrual bleeding or other forms of blood loss. Only certain anemias require or benefit from iron supplementation, although iron is often mistakenly prescribed for all anemias. It is also thought that bacteria benefit from iron, so supplementation should be avoided during bacterial infections, upholding the body’s own natural response of sequestering iron away during such infections.

Phosphorous does not directly cause toxicity symptoms, but high intake (common in diets high in animal products and soft drinks) can impair the body’s ability to use calcium, which is necessary for bones, muscles, nerves and blood clotting.

Selenium is a very valuable mineral, primarily because of its antioxidant capabilities. However, it is only needed in small amounts, although the required amount usually exceeds dietary intake. In the U.S., 12 cases of toxicity were reported when a manufacturer accidentally used 100 times the standard dose. However, the product was recalled and the error quickly corrected. The form of selenium also makes a difference, sodium selenite being the most problematic. Symptoms include problems with hair, teeth, nails, skin and energy levels.

All of these vitamins and minerals are safe and beneficial within their respective therapeutic ranges. While many nutrients have possible adverse reactions, these usually occur at dosages far surpassing amounts usually prescribed. In terms of fatalities due to poisoning, there has been only one possible occurrence of a fatality due to nutrient poisoning reported to a poison control center from 1983-1987, as compared to the 1132 reported cases of fatalities due to prescription and over-the-counter drugs during those years. Of course, that does not even begin to cover the vast number of adverse reactions people can have to almost every drug in existence. With that in mind, although it is certainly advisable to consult a knowledgeable health care provider regarding dosages of nutrients, for the most part, vitamins and minerals are very safe therapeutic agents.

Resources
Gaby, Alan. Nutritional Therapy in Medical Practice. Nutrition Seminars, Seattle, WA. 2001.

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Bowel Tolerance and Vitamin C Supplementation

Vitamin C has many important effects in the body. Its effects on enhancing the immune system are notable. In people with certain health conditions, it is desirable to give the body as much vitamin C as it needs. Each person, due to their own unique biochemical differences, has different vitamin C requirements. Also, a person’s vitamin C requirements can vary depending on their state of health. For example, a person in good state of health may only require 3 grams of vitamin C per day; however, when that same person gets a cold, their requirements may rise to combat infection.

Currently, there is no way to test how much vitamin C a person needs. One way to estimate your current vitamin C needs is based on bowel tolerance. The method for determining this is outlined below:

• Begin by taking ½ teaspoon (1000 mg) of powdered vitamin C per day, or one 1000 mg vitamin C capsule.
• Each subsequent day, increase your vitamin C dosage by ½ teaspoon or one capsule (1000 mg).
• Be sure to spread your doses of vitamin C throughout the day.
• Continue increasing your vitamin C dose by ½ teaspoon or one capsule until you experience loose stools. At this point, you have reached your tolerance of vitamin C and have taken too much.
• Decrease your dosage of vitamin C by ½ teaspoon or one capsule. If loose stools do not reoccur, this is your maximal dosage of vitamin C.
• If loose stools continue, decrease your dosage of vitamin C until they stop.

Please keep in mind that if you take vitamin C to tolerance when you are sick, your need for it may decrease as you recover. You will then experience bowel tolerance at a much lower dose. You will need to slowly lower your dosage until you find your new maximum dosage of vitamin C.

1000 mg = 1 gram of vitamin C

Resources
1. Mahan, Kathleen. Food, Nutrition and Diet Therapy. 1996. Saunders. Philadelphia PA.
2. Murray, Michael and Pizzorno, Joseph. Textbook of Natural Medicine.

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Folate-Rich Foods

What Is Folate?

Folate, also known as Folic Acid, is one of several B vitamins found in foods and is vital to making new, healthy body cells. A particular form of anemia can result from a folate deficiency. Lack of folate also affects the development of new red blood cells so they cannot carry as much oxygen.

Women between the ages of 14 and 50 should make sure to include plenty of folic acid in their eating plan to reduce a potential baby’s risk of devastating birth defects of the brain and spinal cord, known as neural-tube defects. Studies estimate that up to 70% of these serious birth defects may be prevented by eating enough folate-containing foods, as well as folic acid-fortified foods.

Additionally, increased consumption of folate rich fruits, vegetables and whole grains is highly recommended to reduce the risk of coronary heart disease.

How to Include More Folate

Many fruits, vegetables, and legumes are an excellent source of this powerful vitamin. Start by adding just one more serving of a fruit or vegetable each day. In addition to folate, these foods provide other important vitamins, as well as fiber.

• Top favorite breakfast cereals or yogurt with slices of ripe strawberries.
• Toss some fresh spinach into salads. Top with low-fat salad dressing.
• Stir-fry fresh asparagus, cauliflower, or broccoli with garlic and a splash of sesame oil for a flavorful side dish.
• Make a colorful fruit salad by tossing together fresh berries, watermelon cubes, pineapple wedges, and orange sections.
• Add beans and legumes to pasta dishes, soups, and fresh salads.

Sources of Folate

Fruits:
Orange- medium, Orange juice- 1 cup, Strawberries- 8 medium, Avocado- ½ medium

Vegetables (1 cup, raw or ½ cup, cooked):
Spinach, Green peas, Broccoli, Okra, Mustard greens, Collards, Turnip greens, Romaine lettuce, Asparagus, 5 spears cooked

Beans & Legumes (½ cup, cooked):
Chickpeas, Kidney beans, Black beans, Navy beans, Pinto beans, Black-eyed peas, Chick peas (garbanzos), Lentils, Peanuts, 1 oz.

Strawberry Fruit Salad with Three Dressings

8 cups lightly packed
spinach leaves
1 pint basket strawberries,
stemmed and halved
4 cups assorted melon chunks 1 ½ cups orange and grapefruit
segments
Orange-mint, strawberry-ginger, or
balsamic-pepper dressing
Line platter or 4 individual plates with spinach. Top with fruits, dividing equally. Serve with your choice of dressing on the side.
Makes 4 servings.

Orange-Mint Dressing:
In bowl, whisk 1, 8-ounce container plain nonfat yogurt, 3 tablespoons thawed orange juice concentrate, and 1-teaspoon sugar. Mix in 3 tablespoons chopped mint. Serve immediately, or cover and refrigerate up to 2 days.
Makes about 1 cup.

Strawberry-Ginger Dressing:
In blender or food processor, purée 1-½ cups strawberries; transfer to bowl. Mix in 1 ½ to 2 tablespoons honey, 1-½ tablespoons lime juice, 2 teaspoons grated fresh ginger, and a pinch of salt. Use immediately, or cover and refrigerate up to 2 days.
Makes about 1 cup.

Balsamic-Pepper Dressing:
In bowl, whisk 1 8-ounce container nonfat strawberry yogurt, 1 tablespoon balsamic vinegar, 1 teaspoon honey, and ½ to 1 teaspoon coarsely ground black pepper. Serve immediately, or cover and refrigerate up to 2 days.
Makes about 1 cup.

For more information:
Visit the American Dietetic Association website @ http://www.eatright.org

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Vitamin B12 (Cobalamin)

Vitamin B12 affects every cell in the body. It is essential for the normal metabolic function of each cell in the body and most notably effects the following areas:

• Vitamin B12 is necessary for the growth and replication of cells.
• Bone marrow needs adequate Vitamin B12 to keep up with the rapid growth and reproduction of its cells.
• Cells lining the gastrointestinal tract (the larynx, intestines, and bowel) need a lot of Vitamin B12 for their growth and rapid replication.
• Vitamin B12 plays an important role in nervous system function as well.
• It “helps” enzymes convert substances in the body to a more desirable form for either disposal or for use.

Vitamin B12 dissolves in water so large doses are not harmful. This allows any extra vitamin to be disposed of through the kidneys in the urine.

Foods That Contain Vitamin B12:

Animal products are a rich source of Vitamin B12.
• In the typical human diet, Vitamin B12 is found primarily in animal products including red meat, shellfish, fish, poultry, egg yolks, milk, and milk products.
• It is particularly high in organ meats such as liver and is relatively high in clams and oysters.

Plant sources of Vitamin B12 are less plentiful.
• They include red star T-6635 nutritional yeast, B12-fortified cereals, soymilk enriched with B12, and B12 supplements.
• Spirulina, sea vegetables, tempeh, and beans and legumes do not provide adequate amounts of B12.
• Diets containing no meat, dairy, or eggs provide little or no Vitamin B12 and potentially less iron, calcium, and essential fatty acids than a diet containing animal products.
• Individuals practicing a vegan diet generally require a Vitamin B12 supplement.

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Vitamins: Information and Sources

FAT-SOLUBLE VITAMINS

Vitamin A: Beta-Carotene
• Vitamin A is needed for growth and development and immunity, and healthy vision, hair, skin, nails, bones and teeth.
• High doses of vitamin A supplements can be toxic; doses should not exceed 25,000 IU per day.
• Sources: apricots, cantaloupe, peaches, carrots, liver, egg yolk, yellow and dark green leafy vegetables

Vitamin D (calciferol)
• Aids in absorption of calcium, helps build bone mass and prevent bone loss. Helps maintain blood levels of calcium, phosphorus.
• Toxicity is more likely to occur in infants and young children. For adults toxicity is not a problem unless doses are in the range of 50,000 IU per day.
• Sources: sardines, Vitamin D fortified milk, liver, egg yolk, tuna, salmon, sunlight, and shitake mushrooms

Vitamin E (tocopherol)
• An antioxidant and important for the protection of cell membranes as well as maintaining healthy skin, immunity, nerves, muscles and red blood cells.
• Sources: wheat germ, nuts and seeds, vegetable oils, milk fat, egg yolk, gree leafy vegetables

Vitamin K (phylloquinone)
• Required for normal blood clotting. Also helps to build and maintain strong bones.
• Sources: soybean oil, vegetable oils, wheat bran, liver, dark green keafy vegetable

WATER SOLUBLE VITAMINS

Thiamin; B1
• Prevents beriberi. Aids in carbohydrate metabolism. Essential for growth, normal appetite, digestion, and healthy nerves.
• Sources: potatoes, wheat germ, organ meats, pork, whole grains

Riboflavin; B2
• Helps in red blood cell formation, nervous system functioning and release of energy from foods. Needed for vision and may help protect against cataracts.
• Sources: enriched cereals, milk & dairy foods, organ meats, breads, eggs, green leafy vegetables

Niacin; B3
• Promotes release of energy from foods and proper nervous system functioning.
• Intake of one gram or more of niacinamide daily is safe for most people, but nicotinic acid, usually given to treat lipid disorders can cause flushing of the face, (this is a temporary side effect and will stop within one hour).
• Sources: peanuts, fish, poultry, legumes, liver, whole grains, milk, meat, eggs

Vitamin B6 (pyridoxine)
• Essential for protein metabolism, nervous system and immune function. Involved in synthesis of hormones and red blood cells.
• Vitamin B6 is safe at doses of 200 mg per day.
• Sources: cereal bran & germ, glandular meats, pork, milk, egg yolk, oatmeal, legumes

Folic Acid
• A type of B vitamin needed to form new cells. It reduces the risk of spina bifida during pregnancy and works with vitamin B12 to help keep the circulation healthy. Also important for healthy red blood cells and nerve function. Folate is the form of folic acid naturally found in foods.
• Sources: lentils, cowpeas, asparagus, broccoli, collards, yeast, organ meats, beef, wheat, eggs, fish, dry beans, green leafy vegetables

Vitamin B12
• Essential for protein metabolism, nervous system and immune function. Involved in synthesis of hormones and red blood cells.
• Sources: liver, meat, kidneys, eggs, milk & dairy foods

Vitamin B5 – Pantothenic acid
• Aids in normal growth and development.
• Sources: present in all plant and animal foods, eggs, kidney, liver, salmon, yeast

Biotin
• Assists in metabolism of fatty acids and utilization of B vitamins.
• Sources: liver, mushrooms, peanuts, yeast, most vegetables, banana, grapefruit, tomato, watermelon, strawberries

Vitamin C (Ascorbic acid)
• An antioxidant which helps to protect against free radicals, fight infection, boost iron absorption, and maintain healthy skin, blood vessels, bones and gums.
• The only clinical side effect observed with very high doses of ascorbic acid is mild diarrhea which is a good indicator of what your body can tolerate.
• Sources: Puerto Rican cherry, citrus fruit, tomato, melon, peppers, raw cabbage, greens, guava, strawberries, broccoli, pineapple, potato

Reference: Food, Nutrition & Diet Therapy, 11th Edition, Krause & Mahan, W.B. Saunders Company, Philadelphia, 2004.

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Gardening

Gardening is an excellent way to enjoy being outside while burning calories.  According to Lois Sheldahl, PhD  you can easily burn about 100 calories in just 20 minutes of raking leaves and working outside in your yard. For other information on quick calorie burners read the full article here. 

Gardening can also be very relaxing and thus a great stress buster.

Growing your own food can not only be rewarding, but also is a cost-effective way to provide your family with fresh organic produce.  Eating seasonal produce is a simple way to improve your health by increasing variety in your diet.

Right now squash is the hit superfood of the season.  Whether you are growing pumpkins, butternut squash, or acorn squash in your garden you can easily turn them in to a nutritious soup to boost your immune system during the cold and flu months.  Because of the beautiful orange and yellow pigments, squash are a rich source of beta carotene and other important carotenoids.

See the recipe section for delicious ideas on how to eat squash.

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