Vitmains and Minerals for Increased Energy and Vitality

Everyone needs adequate amounts of vitamins and minerals to maintain good health and energy. However, specific nutrient deficiencies are connected with lowered energy levels and chronic fatigue. These nutrients are iron, magnesium, B12 and folic acid.

Iron

Iron is a vital mineral required for the production of hemoglobin, the component of red blood cells which carries oxygen and is necessary for creating energy. When the level of iron is too low, red blood cells are not carrying sufficient oxygen to the body, resulting in tiredness. When hemoglobin levels are too low, it results in anemia.

There are two different forms of iron: heme iron (found in animal sources) and non-heme iron (which is found in plant sources). Heme iron is absorbed more easily than non-heme iron, which explains why vegetarians generally have a higher risk for iron-deficiency anemia.

Vitamin B12

Vitamin B12 is required for the production of red blood cells (in conjunction with folic acid). Vitamin B12 aids the body in utilizing iron and is also needed for digestion, absorbing food, synthesizing protein, for metabolizing carbs and fats. It has often been observed that taking vitamin B12 (particularly injections) eliminates tiredness, even when there isn't a notable deficiency.

Vitamin B12 deficiencies are becoming more common because of declining B12 levels in food, more widespread use of antibiotics, and digestive issues. This is due to the fact that B12 is manufactured in the digestive tract in addition to being absorbed from foods. The people with the greatest risk of having a B12 deficiency are vegetarians and people who suffer from digestive problems.

Folic Acid

Folic acid is one of the B vitamins (also known as vitamin B9 or folate) and is required for the production of red blood cells. Folate deficiency can ultimately result in a condition known as megaloblastic anemia.

Tiredness is generally associated with both a folate deficiency and megaloblastic anaemia. Since folate is often destroyed through the cooking process, it is one of the more widespread vitamin deficiencies.

Warning: if folate is given to a person who is deficient in vitamin B12 and they don't take vitamin B12 at the same time, the signs of vitamin B12 deficiency (particularly neurological symptoms) may be masked. Only take a folate supplement once the possibility of a vitamin B12 deficiency has been eliminated.

Magnesium

Magnesium is required for the manufacture of ATP, the primary energy-producing molecule of the human body. Therefore, when we suffer from a magnesium deficiency, our body cells are less capable of creating energy which can result in chronic fatigue. It has been discovered that almost all people who suffer from chronic fatigue syndrome also have a magnesium deficiency, and approximately eighty percent of people get increased energy from taking a magnesium supplement. Magnesium is the most common mineral deficiency. Most people would likely benefit from a magnesium supplement, even if they haven't had their magnesium levels checked out.

Warning: if taking a magnesium supplement makes your symptoms worse (particularly cramping, muscle twitches and spasms), a calcium deficiency is more likely than a magnesium deficiency.

For more on vitamins, minerals, and energy see Is a Vitamin or Mineral Deficiency Making You Tired? (US News)

Vitamins and Minerals to Take for Acne

Vitamins and minerals, by themselves, certainly will not completely cure acne, but some of these nutrients are more important in maintaining clear and healthy skin than others.

Acne is, essentially, caused by two primary, related factors: toxicity of the blood and the lymph glands, and a hormonal imbalance, which could potentially be contributed to by nutritional deficiencies or a lack of required vitamins in one's diet.

The following vitamins and minerals are the most important ones for helping to regulate the hormones which produce healthy skin oil, and have the potential in helping to clear acne up.

Vitamin A

Vitamin A bolsters skin tissue and guards against acne. It aids in the lowering of sebum production. Vitamin A is vital for the maintenance and repair of body tissues, of which the skin is composed of. Vitamin A is also a very strong antioxidant which helps the body rid itself of toxins. A severe deficiency of vitamin A can cause acne.

Vitamin B Complex

B vitamins aid in the maintenance of a healthy skin tone. They can also aid in reducing anxiety and stress. Stress could be a major component in causing acne. B vitamins should always be taken together as a complex. Each of the separate B vitamins play a specific role in helping to promote healthy skin and good general health.

Vitamin C

Vitamin C is a powerful antioxidant which is necessary for around 300 of your body’s metabolic functions, including growth and repair of tissue. Vitamin C helps guard against infections and strengthens the immune system.

Vitamin E

Vitamin E is another strong antioxidant which promotes healing and tissue repair. It guards against cell damage by disrupting the oxidation of lipids (fats) and inhibits the formation of free radicals.

Chromium

Chromium helps to guard against infections in the skin. To get a sufficient amount of chromium, it can be taken as a supplement called chromium picolinate or chromium polynicotinate. There is a decent chance that you are already chromium deficient since the type of chromium generally found in foods is not easily digested and absorbed, and much of it is lost during processing.

Zinc

Zinc is another nutrient which promotes tissue healing and guards against scarring. It can aid in the prevention of acne by regulating your oil glands. Zinc contributes to a healthy immune system and the proper healing of wounds. It is also a strong antioxidant that disrupts the formation of free radicals. Acne can sometimes be a symptom of a zinc deficiency.

Vitamin D's Many Health Benefits

Vitamin D is a nutrient that has long been associated with both calcium and maintaining healthy bones. While it is true that vitamin D is required to metabolize calcium and for good bone health, vitamin D plays a number of other crucial roles in the healthy functioning of your body.

Your skin is the primary way that the body produces vitamin D. During spring and summer you can generally make sufficient quantities of vitamin D simply by exposing your arms and face to the sun for about 15 minutes a day. Your body can produce up to 10,000 units just through adequate sun exposure. Vitamin D can then be stored in your fat for the long-term.

Vitamin D helps the body to absorb and control calcium and phosphorous. If your intake of calcium is too low, calcitriol in conjunction with a parathyroid hormone can draw calcium stores from bone. This can then result in bone loss. It is vital for women to build good bone density and to take steps to prevent bone loss. It is particularly vital for women who are perimenopausal and post menopausal to supplement their diets with vitamin D and with about 1500 mg of calcium every day. Maintaining good bone health is also necessary for men since men can also get osteoporosis when they get older as well.

One study has found that vitamin D may prevent falling and reduce the chance of getting a hip fracture. This may happen because vitamin D may be important in building muscle strength, as well as the density of bones. The standard dosage of vitamin D of 400 units doesn't seem to be sufficient to accomplish this and an amount of 800-1000 units may be required for this purpose. It appears likely that calcium, combined with vitamin D, is required for preventing falls.

Those who are dark skinned may not be able to produce enough vitamin D, even at lower latitudes. If you above the age of 60 your skin and/or kidneys may be less efficient at producing vitamin D compared to when you were younger. Additionally, vitamin D receptors may reduce as we age. Obesity can reduce the ability to produce enough vitamin D through sunlight. In the obese, the vitamin D they produce can be held in fat stores and not be available to the body in sufficient quantities. If you take prednisone, you also may need to take additional vitamin D. If you are a person in one of these categories, you may need to take a vitamin D supplement.

Vitamin D May Help Prevent Type-1 Diabetes

There is currently a theory that type 1 diabetes in children and teenagers is an autoimmune response. Supplementation with vitamin D may act to inhibit an autoimmune response of beta cells in the pancreas that can ultimately result in diabetes.

Multiple Sclerosis and Vitamin D

It has been found that multiple sclerosis (MS) has an elevated incidence in people who live in northern latitudes. There is some evidence which suggests that vitamin D in elevated amounts may act to inhibit the autoimmune reactions that result in MS. In those that already suffer from MS, taking sufficient vitamin D is integral to decreasing or minimizing flare-ups of the disease. The exact amount required isn't known and it is vital to have blood levels tested.

Vitamin D and Cancer Prevention

Having too low a level of vitamin D could put women at a higher risk for cancers of the breast and colon, and men at an elevated risk for cancers of the colon and prostate. There is some evidence suggesting that sufficient quantities of vitamin D may inhibit the growth of these cancers.

Vitamin D and Mood

Insufficient levels of vitamin D may be a contributing factor to depression, seasonal affective disorder (SAD) or simply a bad mood. The low energy and mood of seasonal affective disorder could be an effect of both low levels of light and inadequate levels of vitamin D. It is particularly vital to take a vitamin D supplement during the winter, in addition to getting more exercise and as much sunlight exposure as possible.

Choosing the Right Multi-Vitamin

When looking at the endless bottles of vitamins at the pharmacy, it can be quite confusing trying to pick the correct multi-vitamin, or knowing if you are. We all know that it’s important that we get most of our vitamins and minerals from a healthy, varied diet. However, numerous dietitians, physicians and nutritionists recommend that most adults should also take a multivitamin every day in order to ensure that any gaps in nutrition are filled.

When picking a multivitamin, do not assume that the more expensive vitamins, which are often found at health food stores, are better in quality or more absorbable than vitamins that may be cheaper. Often, the best vitamins can be found at your local drug store, and generic brands are generally fine. However, you should be aware of what to look for in a vitamin. The National Academy of Science’s Institute of Medicine (IOM) has updated its recommendations regarding how much of every vitamin and mineral are required each day.

Basic Criteria for Multi-vitamin

First, when reading the label, ensure that the multi-vitamin contains at least 100% of the Daily Value for each of the following nutrients:

B1 - Thiamin
B2 - Riboflavin
B3 - Niacin
B12
B6 (100 mg minimum)
Vitamin C
Vitamin D
Vitamin E (100 mg maximum)
Folic acid

And as for minerals, the multi-vitamin should contain:

Iron (18 mg)
Magnesium (100 mg minimum)

Beneficial Multi-vitamin Extras

There are other nutrients which are beneficial and can improve a multi-vitamin. Many of the better multi-vitamins also include the following: 0.9 mg of copper, 50 mcg selenium, and 11 mg zinc.

Unnecessasry Multivitamin Extras

You do not need the following nutrients included in your multi-vitamin supplement: iodine, manganese, molybdenum, chloride, boron, biotin, and pantothenic acid. You generally get more than enough of what you need of them from your daily diet. You generally do not need to worry about the potassium and phosphorous content of your multivitamin. Generally speaking, the amount of potassium contained in multi-vitamins is not very high. Also, it is abundant in a number of foods, including many fruits and vegetables. Additionally, the getting less phosphorous from your multi-vitamin is better, as it disrupts calcium absorption and you get sufficient quantities from food.

Multivitamins are NOT a Substitute for a Healthy Diet

A multi-vitamin is not an adequate substitute for a varied and healthy diet and doesn’t contain the myriad of disease fighting compounds contained in colorful vegetable and fruits. Attempt to eat a varied diet which includes at least six ounces of lean meat or other protein food, particularly fish and beans, healthy fats (olive and canola oils, nuts, and seeds), several helpings of low-fat dairy products, a minimum of six servings of whole grains, and at least five servings of a variety of colorful fruits and vegetables each day.

For more information regarding vitamin and mineral requirements visit the National Academies of Science, Engineering and Medicine, Dietary Reference Intakes.

Vitamins and Minerals for Healthy Skin

Your skin is one of the best, and certainly most visible, signs of health. Dry skin, oily skin, papery skin, acne, and redness or ruddiness can all be clear signs of poor health inside your body - usually caused by consuming an unhealthy diet which doesn't include adequate skin-healthy vitamins and minerals. To attempt to treat skin issues, most people will often turn to topical cosmetics, including soaps, creams, scrubs, exfoliants, and toners. However, trying to treat skin blemishes with chemical-laden products does not address the actual, underlying cause of the problem, which is generally poor nutrition and overexposure to poisons and toxins found in food and beauty products.

Research has found that skin reacts especially well to particular vitamins, minerals and other antioxidants that help to strengthen and nourish skin, making it look more young and healthy. Following are some of the best vitamins and minerals for maintaining clear and healthy skin:

Silica is a mineral that helps to make the body's connective tissues stronger and is necessary to keep skin healthy. A deficiency of silica can cause skin to lose its elasticity and can disrupt healing.

Zinc is a vital component for maintaining healthy skin, particularly for those with acne. Acne can actually be a sign of a zinc deficiency. Zinc works by regulating the production of skin oil and hormones that contribute to acne. It is also necessary for healthy functioning of the immune system function.

Omega-3 Fatty Acids are excellent for helping to treat dry, inflamed skin and whiteheads and blackheads. Essential Fatty Acids, such as Omega-3s play a vital component in skin repair, moisture content of skin, and elasticity. The body does not make its own essential fatty acids so they have to be obtained via diet.

Selenium is a powerful antioxidant mineral which is responsible for maintaining the elasticity and flexibility of tissues. It also works to guard against cell damage caused by free radicals and has a strong correlation with a lowered risk of breast cancer. It is thought that it might have an important role in the prevention of skin cancer, as it acts to guard the skin from UV damage.

Vitamin C is particularly good for lowering damage caused by free radicals. Free radicals damage and destroy both collagen and elastin - the tissue fibers that form underlying skin structure - and can significantly contribute to the premature formation of wrinkles. It is also a nutrient that is very effective for guarding the skin from sun damage, particularly in conjunction with vitamin E.

Vitamin E is another very strong antioxidant that minimizes the damaging effects of sun to the skin. In conjunction with vitamin A, vitamin E is excellent at acting to guard against particular types of skin cancers. Vitamin E is also widely used to minimize the appearance of wrinkles, and, is good for soothing rough, dry skin.

Biotin Deficiency

Biotin is a water-soluble B vitamin, which is alternatively referred to as vitamin B7 or vitamin H. It is a coenzyme, which means that it binds with protein, and it aids in metabolizing fatty acids and leucine. It also is integral in gluconeogenesis, a process used by the body in order to keep blood sugar from dropping to too low of a level.

Signs of a Biotin Deficiency

Signs of biotin deficiency can include the appearance of a facial rash, combined with an atypical distribution of facial fat. Biotin deficiency can be inherited and people who have this may display signs of an impaired immune system, including a higher susceptibility to bacterial and fungal infections. Other signs of deficiency may include:

1) Hair loss
2) Conjunctivitis
3) Depression
4) Dermatitis
5) Numbness and Tingling of extremities

People Most at Risk of a Biotin Deficiency

There are a number of factors that may result in someone having a biotin deficiency. First, biotin deficiency is not very widespread or common, as it is produced in large quantities by bacteria located in the intestine.  However there are some individuals who may have an increased risk of having a biotin deficiency.

Alcoholics seem to have a higher incidence of biotin deficiency. Elderly people may also be at risk for biotin deficiency. Additionally, athletes or other people who push their bodies physically are at a higher risk. Other risk factors may include, pregnant and lactating women, those that have had a gastrectomy, those who have low levels of gastric acid in their stomach, epileptics, and people who smoke.

Pregnancy and Biotin Deficiency

Woman who are pregnant have a greater risk of biotin deficiency. This could be due to the fact that they are using higher levels of biotin. One study discovered that nearly half of women who were pregnant had an abnormal increase of a particular acid in the body that lowers the levels of biotin in the body.

Studies have found that biotin deficiency while pregnant could cause congenital malformations including cleft palate. Infants and embryos are more sensitive to biotin deficiency, therefore mothers who suffer from mild biotin deficiency could cause more serious consequences to their infant. No signs of symptoms of biotin deficiency may even be apparent to the mother.

Taking Calcium Supplements

Calcium is only one of the many components that are required for maintaining healthy bones. Vitamins C, D, and K, as well as boron, potassium, and magnesium are also required. Additionally, it is important to ensure that you are getting a sufficient amount of protein.  Finally, getting some resistance-based exercise is also important for long-term bone health.

However, many people may need to add supplementation to their diet to ensure they are getting sufficient quantities of calcium for maintaining good bone health and for preventing osteoporosis. Taking a calcium supplement might help someone reach their daily recommended requirement for this important mineral, but healthy food sources of calcium supply many of the other nutrients which are required for healthy bones and for blood pressure regulation — two of the primary functions of calcium.

Calcium supplements usually contain calcium as a component of a compound - calcium carbonate and calcium citrate are the two most common varieties. Oyster shell is a type of calcium carbonate that has been found to occasionally contain small measures of lead, which is a known toxin. Taking calcium supplements from sources other than oyster shell, dolomite, and bone meal are generally considered safer.

The type of calcium someone takes will often depend on their particular requirements. As long as one intakes enough elemental calcium to meet their daily requirements, the particular type generally isn't that important. Read the label of any calcium supplement to find out how much elemental calcium is contained in each tablet. If the packaging doesn't list the amount of elemental calcium, you can generally assume it to be 40% for calcium carbonate, 21% for calcium citrate, 13% for calcium lactate, and 9%for calcium gluconate.

For example, if you take 1,000 mg of calcium carbonate, you are getting 40% of that as elemental calcium, or 400 mg. Many antacids tablets are simply calcium carbonate. Taking these provides an easy and cheap way for someone to meet their daily calcium requirements.

Calcium, of all types, is more easily absorbed when ingested in smaller doses.  Generally, take no more than 500 mg of elemental calcium from a supplement at once. If you think that you need to take more calcium, split the amount into 2 or 3 equally-sized portions, and take them about 4-5 hours apart through the day.

Calcium carbonate should always be taken with food, because the acidity of the stomach is higher when digestion is occurring. The increase in levels of acidity allows for better absorption of the mineral. Calcium citrate, on the other hand, is absorbed more easily than calcium carbonate on an empty stomach, so it should be taken between meals.

One type of calcium will not help prevent osteoporosis better than another.  Essentially, it's simply necessary to ensure that one gets a sufficient amount through their lifetime, in combination with the other required nutrients mentioned earlier. The most crucial time to prevent the development of osteoporosis is during periods of bone formation, throughout childhood and the teenage years. After this period, maintaining the bone mass that has already been built is the key. Because our bones are continuously absorbing and releasing calcium, you should protect yourself by preventing overall losses that result in softened bones. This can be achieved by ingesting adequate amounts of calcium, engaging in regular resistance training, and eating a healthy, balanced diet. Avoid ingesting too much sodium, protein, smoking, and caffeine.  Too much of these can rob bones of calcium.