Multiple Vitamin, Omega 3, CoQ10 and a Probiotic are Four Essential Supplements
Everyone Should Take for Better Health
Reprint of an article
by Robert Palmer from the Article Codex website,
Introduction by Dr. Don Rose, Writer,
This article summarizes the
beneficial effects of several essential vitamins and minerals – a useful topic for
younger adults alike. One interesting point is the distinction
between RDA (how much of a supplement the government recommends one take per day)
and an optimal amount. Does one want health that is okay, good enough, average –
or the best health one can eat and buy? Most would probably want the latter; thus,
taking more than the RDA seems to be a wise choice in some cases. Health articles
and books do suggest this for certain vitamins and minerals. Exactly how much more
to take for which supplements is often debated; a plethora of papers, articles,
books and websites address the subject. --Don Rose
Vitamins are substances
that are found in foods and are necessary for life. They also allow the body to
get through each day. Although some have specific tasks, most work together to provide
the body with many health benefits. Vitamins are either fat- or water-soluble. Those
that are water-soluble leave the body quickly while those that are fat-soluble are
stored in the liver and fat cells for quite awhile. Some of these fat-soluble vitamins
include vitamins A, D, E, and K. Most people take vitamins to fill nutritional gaps
that occur when our diets aren’t as good as we’d like to admit. Vitamins should
not be taken as a substitute for a healthy diet, as good eating habits should always
be the first priority. The Recommended Daily Allowance (RDA) is the amount of essential
nutrients that is considered to be adequate to meet nutritional needs of almost
all healthy people, or the amount to prevent a nutrient deficiency. However, the
optimal levels are really a lot higher than 100% of the RDA.
Depending on your age and gender, men and women require different vitamins at different
times in their lives, but there are vitamins that men and women of all ages need.
Vitamin A lowers cholesterol, improves vision, boosts the immune system, and helps
skin and hair. Similarly, vitamin C boosts the immune system, while it heals wounds
and makes collagen. Vitamin D helps to build bones and teeth and also prevents colds.
Vitamin E protects the skin, lowers blood pressure, heals burns, and also boosts
energy. Vitamin K prevents bone loss, and helps with normal blood clotting. The
B vitamins, which include thiamin, riboflavin, niacin, B6, B12, Biotin, and Pantothenic
Acid, support nerve cells, provide energy, lower cholesterol, reduce homocysteine,
burn fat, reduce skin inflammation, and convert sugar and fat into energy. Lastly,
Folic acid can help to prevent spina bifida, increases milk production in nursing
mothers, and makes the skin healthier in general.
Minerals help form the structure of our bodies. Without them, our bones could not
continue to grow, strengthen, and repair themselves. They help our nerves send and
receive signals and allow our muscles to respond properly. They are also very important
in normal blood clotting and tissue repair. Any multivitamin that you get needs
to have a full range of minerals including calcium, magnesium, zinc, selenium, copper,
manganese, chromium, molybdenum, sodium, potassium, boron, and vanadium. Iron should
be in a supplement for women who are still menstruating, but not for those who aren’t.
Therefore, minding age and gender-appropriate multiples is something that needs
to be considered.
When purchasing a multiple vitamin, it is also important to look for antioxidants
from fruit and herbal sources. Lutein and Zeaxanthin support healthy vision. Grape
seed extract strengthens veins and arteries, boosts the immune system, and reduces
allergic symptoms. Bilberry prevents hardening of arteries and cataracts, and supports
retina. Black tea lowers cancer risk and chances of stroke. Cherry fruit strengthens
collagen, reduces inflammation, supports tendons and muscles, and also reduces the
risk of heart attacks.
Although most people are trying to cut fats
from their diets, fats aren’t necessarily a bad thing. Rather, it’s a matter of
proportion. Both omega-3 and omega-6 fats need to be consumed to stay healthy. Omega-6
fats can be found in many everyday sources, including doughnuts, vegetable oils,
and margarine. We tend to have an abundance of omega-6 fatty acids because foods
made or prepared with these ingredients are very popular. Omega-3 fatty acids, on
the other hand, are not found in most diets, but show the most benefits. Some of
these benefits include: reducing high blood pressure, lowering bad cholesterol and
raising good cholesterol, reducing heart attack risk, reducing risk of stroke, reducing
osteoarthritis symptoms, increasing mental focus, helping improve eczema, reducing
asthma symptoms, and reducing rheumatoid arthritis symptoms. Cancer survival, bipolar
disorder, and depression all show promise with treatment from omega-3. Adding more
fish to your diet is a good idea for everyone, but not every fish has the high levels
of EPA and DHA that are beneficial in omega-3. A fish oil supplement that is mercury-free
and naturally-stable can help provide the EPA and DHA that is necessary for people.
Make sure that the supplement you choose isn’t artificially modified to boost DHA
and EPA concentration. Be certain that natural antioxidants such as vitamin E are
added to prevent rancidity and make the supplement taste better.
Probiotics, also called “beneficial bacteria,” are becoming more and more popular.
Acidophilus is one of the best and most researched probiotic bacteria out there
right now. It may seem strange, but not all bacteria are bad. Actually, probiotic
bacteria are essential for the body so that it can digest food properly and absorb
minerals. An imbalance of intestinal bacteria (microflora) is often associated with
many diseases from yeast infections to colon cancer. By taking a nutritional supplement
or eating foods containing probiotic bacteria, you can help support and modify the
composition of the microflora in your large intestine. These microflora assist digestion,
protect against disease-causing bacteria, and stimulate the immune system. Lactobacillus
acidophilus and Bifidobacteria longum have a central role in the intestinal flora
and provide many health benefits. Even though it is associated with dairy, Bifidobacteria
longum assists in the breakdown of lactose and relieves some of the symptoms of
lactose intolerance such as flatulence and bloating. When choosing a probiotic supplement,
look for one that contains Lactobacillus acidophilus and Bifidobacteria longum.
The supplement should be in a “super-capsule,” as regular capsules won’t protect
the bacteria all the way through the stomach. Similar to foods, look for a freshness
date that guarantees the amount of probiotic bacteria at the time of purchase, rather
than just at the time of manufacture.
CoQ10, also known as ubiquinone, is a nutrient that can be found in all living cells
of the body. Supplementing CoQ10 can: reduce the risk of heart attack, slow effects
of Parkinson’s disease, replenish CoQ10 depletion from statin drug use, decrease
high blood pressure, reduce the frequency of migraine headaches, and reduce tumors.
CoQ10 also has great antioxidant abilities, as it scoops up free-radicals in the
body. There are some major distinctions among CoQ10 products, one being that the
product must be scientifically shown to absorb through the digestive tract and move
into the mitochondria. Usually chewable and softgel forms are best because they
cross the blood/brain barrier. The second major distinction is that the CoQ10 should
be in a natural form, rather than a synthetic form. The third distinction is that
the supplement should be proven to work. A commercially-available product should
be the same formula studied by respected organizations, with documented research.
By building up a healthy foundation
with a daily multiple, stable fish oil, daily probiotic, and absorbable CoQ10, we
can ensure ourselves the basic nutrients needed each day to live a healthier life.
All the above listed supplements can be found at your local or internet health food
Visit VitaNet Health Foods; VitaNet sells
high quality Multiples, CoQ10, Probiotics, and
Omega-3 fish oil to boost health
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Dr. Don Rose writes books, papers and articles
on computers, the Internet, AI, science and technology, and issues related to seniors.
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