Relieving PMS with Vitamins and Minerals

Women suffering from pre-menstrual syndrome (PMS) are always on the lookout for new and better ways to find relief from the discomforts of PMS.  However, over-the-counter pain medications often just don't do the job, and many prescription medications may result in unwanted side-effects. There are other things to consider, though.  Many women have had success after trying some of the more natural remedies and treatments that have been used to relieve the symptoms of PMS.

Alternative treatments including vitamins, herbs, and other supplements may be able to help ease some of the common symptoms of menstruation like cramps and bloating, particularly when combined with a healthful diet. Many women have even had success treating menopause using magnetic therapy.

Having a healthy diet that which includes foods that are rich in certain vitamins and minerals may be able to help relieve menstrual symptoms.

Following is a list of some of the vitamins and minerals that have been reported to be specifically helpful in relieving PMS symptoms and discomfort:

Vitamin A has been reported to help relieve menstrual symptoms associated with PMS.

Vitamin B6 can help decrease bloating, as it is a natural diuretic. It may also help to regulate estrogen levels which may not be balanced during your period.

Vitamin E is know to help alleviate the discomfort of sore and tender breasts. It also plays a role in helping to regulate hormone levels, and may help with irritability and depression.

Pantothenic acid is a nutrient that is widely used to help lower stress.

Calcium and magnesium are strong natural minerals that can aid in reducing both cramps and tense muscles. They can also contribute to lowering of stress.

PMS Vitamin Supplements

If you want to take a mult-vitamin supplement specifically aimed at helping to reduce PMS symptoms, ensure that it includes vitamins A, C, D, and E, in addition to B vitamins, and the minerals phosphorous, potassium, calcium, magnesium, manganese, pantothenic acid, iron, and zinc.

If you currently take a vitamin supplement each day, ensure that the addition of a supplement for PMS doesn't result in exceeding the recommended daily dosage of the vitamins and minerals in each supplement. Also do not take a separate vitamin B6 supplement together with a B-complex supplement in order to avoid exceeding the daily limit.

Meeting with a certified nutritionist can be helpful in managing your vitamin and minderal dosages as they will be able to recommend the ideal nutrient combinations for your particular situation. It is possible that a certain standard daily multi-vitamin will contain all the supplements you need to help treat your PMS symptoms.

Vitamins and Minerals to Keep Your Eyes Healthy

An important component of keeping your eyes healthy is ensuring that you are getting enough of the right vitamins and minerals that support eye health. There are a wide range of eye conditions and disorders affecting many people, and getting the right nutrients, in sufficient amounts, can help reduce your risk of these diseases.

Vitamin A

Vitamin A is a strong antioxidant generally found in foods that come from animals including liver and eggs, and in fruits and vegetables, such as carrots and spinach. Milk is also usually fortified with vitamin A. Vitamin A is vital for correct functioning of the retina. It also aids in preventing night blindness by aiding in adaptation between light and dark. It is also linked to a lowered risk of age-related macular degeneration (AMD) and the formation of cataracts. As AMD and cataracts are two of the primary causes of visual impairment and with their prevalence steadily increasing, getting sufficient quantities of vitamin A is crucial to maintaining the health of your eyes.

Vitamin C

Vitamin C performs a number of necessary functions in our bodies. It helps to strengthen bones and muscles, it bolsters the immune system, it helps in maintaining healthy teeth and gums, and it lowers the risk of a myriad of diseases and conditions. It is not surprising that it is also vital for maintaining healthy eyes. Vitamin C is another powerful antioxidant that can lower the risk of age-related macular degeneration (AMD) as well as the formation of cataracts. Vitamin C is not only found in citrus fruits, but can also be found strawberries, green peppers, and broccoli.

Vitamin E

Vitamin E is also a powerful antioxidant vitamin that performs many functions. Eating a diet rich in vitamin E is linked to a lowerded risk of Alzheimer's Disease, heart disease, and it is also though to guard against various types of cancers. In relation to eye health, vitamin E has been linked with a lowered incidence of cataracts and slowed growth of cataracts. Good dietary sources of vitamin E include nuts, green leafy vegetables, and fortified foods like cereal.

Selenium and Zinc

Selenium and Zinc are the two primary minerals that act on the oxidation process. They aid the body in the absorption of antioxidants and making sure you get the daily recommended values of these minerals can ensure that you are getting the antioxidants you need to prevent eye diseases. Just like with antioxidants, absorbing too large of amounts of these minerals could lead to problems.

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.

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.

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.

Beta Carotene is Highly Beneficial

Beta carotene is an important nutrient that aids in the prevention of night blindness and other eye-associated problems. It also plays an important role in helping to prevent various skin disorders, to help enhance the functioning of the immune system, and it helps to guard the body against the effects of toxins and the formation of cancer. It can also help to prevent or fight common illnesses, such as colds, flu, and infections. It is a powerful antioxidant and it protects cells while inhibiting the aging process. Recent studies have shown beta carotene helps in preventing cancer. It is also integral in the formation of bones and teeth.

Beta carotene is a close relative of vitamin A, but there is one substantial difference. Large doses of vitamin A can cause serious health problems, whereas it is virtually impossible to take too large a dose of beta carotene.

Beta carotene is a very strong anti-oxidant and serves to bolster and enhance the immune system. As with many other supplements, beta carotene has some different qualities when comparing its natural and synthetic forms. Natural beta carotene is composed of two molecule types; synthetic beta carotene consists of only one of these. While most of the beneficial effects of beta-carotene can be obtained from both types, some people have argued that some of its properties, such as its antioxidant effect, are more powerful or effective in the natural type, but there is no scientific backing for this claim, at this point.

Beta carotene deficiency is generally rare, but most often occurs in people who do not ingest enough leafy, green vegetables. When supplementation is used, vitamin E supplementation is often also necessary in conjunction, as beta carotene has been shown to sometimes lower the level of vitamin E in the blood.

People Who May Need to Take a Magnesium Supplement

Healthy adults who consume a balanced-mixed and healthy variety of foods will not generally need to take any additional magnesium supplementation. Supplementation of magnesium is only usually needed in the presence of specific health problems or conditions which can cause an extreme loss of magnesium, or can result in the body being able to absorb a limited amount of magnesium.

A magnesium supplement might be needed by people who suffer from conditions which cause excessive loss of magnesium through urination, chronic malabsorption of magnesium, chronic diarrhea, and/or chronic or severe vomiting.

Diuretics, including Lasix, Bumex, Edecrin, and Hydrochlorothiazide, can increase the loss of magnesium through urination. Medications, such as Cisplatin, a widely used cancer treatment, and antibiotics such as Gentamicin, Amphotericin, and Cyclosporin, can also cause the kidneys to excrete excessive magnesium through urination. Physicians routinely monitor magnesium levels of people who take these medications and will prescribe magnesium supplementation if necessary.

Diabetes that is not well controlled, can increase the loss of magnesium through urine, and could increase a person's need for extra magnesium. A physician would generally ascertain the need for additional magnesium in these situations. Routine magnesium supplementation isn't generally needed for people who have well-controlled diabetes.

Alcoholics have an elevated high risk for magnesium deficiency since alcohol increases the level of excretion of magnesium in urine. Low blood levels of magnesium are tested in 30 to 60% of people who abuse alcohol, and in almosty 90% of people going through alcohol withdrawal. Also, alcoholics who tend to replace food with alcohol will generally have a lower intake of magnesium. Physicians routinely determine the need for additional magnesium in these cases.

Losing magnesium through both diarrhea and the malabsorption of fats can happen after intestinal surgery or infection, however it may also happen with chronic malabsorptive problems such as Crohn's disease, gluten sensitive enteropathy, and regional enteritis. People who suffer from these conditions may require additional magnesium. A common symptom of a problem absorbing fat, or steatorrhea, is passing greasy, bad smelling stool.

Vomiting, on occasion, shouldn't be enough to cause excessive loss of magnesium, but conditions which cause chronic and/or severe vomiting could cause a loss of magnesium substantial enough that supplementation is needed. In these types of situations, a physician would ascertain whether a magnesium supplement is needed.

For more information regarding magnesium deficiency, see Magnesium Deficiency (Wikipedia).

Vitamin and Mineral Supplements for Boosting Your Immune System

Providing adequate nutrition for your immune system to utilize is one of the primary ways you can help it to boost its disease-fighting powers. Immune boosting nutrients, such as vitamins and minerals, work in a variety of ways to strengthen your body's defenses. They help to increase the number of white cells in the body, and help these cells to fight sickness and disease more effectively. Immune boosters can also aid in helping your body to eliminate various substances which slow the body down.

Following are four of the most highly-recommended vitamins and minerals which can help you to reduce the number of days missed from work and school due to illness.

Vitamin C

Vitamin C is at the top of the list of immune boosting nutrients for a number of reasons. There has been more research regarding the immune-boosting effects of Vitamin C than any other vitamin, mineral, or nutrient. Vitamin C supplements are cheap to produce, and they are also readily available in a variety of widely-available fruits and vegetables.

Vitamin C helps to increase the body's production of infection-fighting white blood cells and to increase the level of interferon, an antibody which coats the surface of cells, preventing viruses from entering. Vitamin C also helps to reduce the risk of cardiovascular disease by increasing the level of HDL, or good cholesterol, while at the same time rreducing blood pressure and disrupting the process which causes fat to be converted into plaque in blood vessels.

Vitamin E

Vitamin E is an important antioxidant and immune system booster which doesn't get as much attention as vitamin C, yet it is still highly important.

Vitamin E aids in the stimulation of the production of natural killer cells - the cells which search out and destroy germs and cancer cells. Vitamin E also stimulates the production of B-cells, the immune system cells which create antibodies that kill bacteria. Vitamin E supplementation may also fight the reduction in the immune system's response commonly seen in the elderly. Vitamin E has been connected to lowering the risk of cardiovascular disease. In the Harvard School of Public Health study of 87,000 nurses, vitamin E was found to reduce the risk of heart attacks by 50%.

Zinc

Zinc is a valuable mineral which stimulates the production of white blood cells which fight infection, and also helps them to fight more aggressively. Zinc also increases the number of killer cells which help fight cancer and stimulates white cells to release more antibodies. Zinc has also been found to reduce the growth rate of cancer.

Zinc helps to create larger numbers of T-cells, which fight infections, particularly in the elderly, who can often be zinc deficient, and whose immune systems can often be weak from age.

For babies and children, some evidence has shown that zinc supplements may reduce the number of acute respiratory infections, but this is not proven. The best source of zinc for babies and children is cereal fortified with zinc.

Selenium

Selenium serves to increase the number of natural killer cells in the body and also helps to create cancer-fighting cells. The best dietary sources of selenium are sea food (red snapper, tuna fish, lobster, shrimp), whole grains, brown rice, eggs, cottage cheese, chicken (white meat), sunflower seeds, and garlic.