Nutritional Supplements

Introduction

Nutritional supplements are an integral part of natural health today, whether you are using vitamin C to treat your cold or taking a complex array of vitamins and minerals to complete your diet. This section discusses the various uses and benefits of supplements and how to tailor a nutritional program to your own personal needs. The most widely available supplements are discussed in detail, as well as new food supplements on the market. While each nutrient is discussed separately, each is dependent on others to function properly. There is no nutrient which works isolated in the body. Knowing what different vitamins, minerals and other nutritional supplements can do for you will support your stride towards natural health.

Why Take Nutritional Supplements?

While nothing can replace a healthy, wholesome diet, food supplements offer the benefits of a concentrated source of nutrients that food alone cannot provide. No longer are supplements simply compensation for an inadequate diet. Many people are regularly supplementing their diets to ensure an adequate supply of essential nutrients to maintain basic health. Supplements help protect against toxins and prevent cell damage. They are used to fight disease and combat early aging. When used in addition to a healthy diet and regular exercise, supplements can help you reach an optimal state of health.

Deficiencies Treated with Nutritional Supplements

Today, many North Americans take supplements to ensure they are getting all the nutrients they need, whether they are eating well or not. While blatant deficiencies like scurvy (lack of vitamin C) or beriberi (lack of vitamin B1) are rare, mild deficiencies are common and can lead to vague symptoms of fatigue, lack of initiative and poor concentration. Unfortunately, the usual blood tests are not sensitive enough to show mild nutrient deficiencies, even when a person does not feel well.

A number of causes contribute to these mild deficiencies. Erratic eating habits are one of the most common culprits in today's hectic lifestyle. Poor digestion inhibits the assimilation of nutrients. Many people suffer from poor digestion with only the mildest of symptoms. Digestion and assimilation tend to decline as we age, causing us to be deficient in many essential nutrients as a result.

Processing, cooking and preserving food leads to nutrient depletion. The quality of the foods we buy is often poor. Many fruits and vegetables are genetically bred to improve yields, to look appealing and to withstand a long transport. Taste and nutritional value are secondary. Nutrient-depleted soil is also unable to provide fruits and vegetables with the high amounts of vitamins and minerals they contained in the pre-industrial age. It is estimated that the food of primitive societies contained four times more minerals than modern food.

Food supplements also compensate for individual nutrient requirements. Pregnant women typically need more folic acid, iron and other nutrients. Strict vegetarians often need additional vitamin B12, and possibly calcium, iron and zinc. Older people tend to lack vitamins B6, B12, folic acid and calcium. Menopausal women battling osteoporosis need more minerals to supplement those lost through bone depletion. Fitness enthusiasts also require a variety of nutrients to maintain strength and stamina.

Nutrients Protect The Body

Stress has a tremendous impact on the function of the entire body, affecting heart rate, hormonal output and metabolism. As a result, essential nutrients are used up more quickly than usual. Environmental pollutants in our air, water and food also contribute to an accumulation of toxins which our body must work to eliminate. Supplements provide adequate essential nutrients to protect the body against the impact of toxins and help the body detoxify. Vitamins C and E particularly are known for their protective functions. Studies with these vitamins show they even reduce or counteract carcinogenic effects of smoking, stress and illness which deplete the body of vitamin C. Vitamin E supplies oxygen to the cells, which is vital for cell function. In these ways, supplements maintain health and prevent disease.

At least part of the protective effect of vitamins C and E is attributable to their antioxidant properties. Antioxidants are substances that protect cells from damage by free radicals. Free radicals are highly reactive molecules capable of damaging cells and tissue. The antioxidant fight against free radicals is a continuous one, since free radicals are continually formed in the body. Free radicals are increased by injury, stress, pollution and illness. Since their discovery, they have been implicated as major players in many diseases, including heart disease and cancer. Free radicals also accelerate the aging process. The more free radicals are formed, the more antioxidants are needed to neutralize them.

Many people supplement with antioxidants. Sports enthusiasts need more antioxidants because of their tendency to overexert. As we age, we require more antioxidants, and living in polluted environments increases this need as well. Beta-carotene and selenium are two examples of powerful antioxidants. Since no single antioxidant can destroy all the free radicals in the body, using them in combination increases their effectiveness.

Treating Illness

Treating yourself successfully with supplements can be an empowering experience. While high doses of supplements are not recommended for self-treatment without guidance from a natural health practitioner, there is a great deal you can do yourself. For infections and allergies, vitamin C can work wonders without producing the drowsiness and other side-effects of many cold or allergy medications. Many people with multiple sclerosis benefit from regular supplementation with evening primrose oil. Taking vitamin B6 one or two weeks before PMS starts will alleviate symptoms for many women. The list goes on. If you would like to treat yourself with supplements for a specific illness or problem you have, refer to the A-Z Conditions section for more information. It takes time for the body to repair itself, but changing to a healthier lifestyle and using nutritional supplements will produce results in a natural way.

Reach Your Optimal State of Health

In addition to maintaining proper nutrition and getting regular exercise, many people take supplements to attain an optimal state of health. By ensuring adequate levels of nutrients, many people feel better, have more energy and cope better with everyday stress. Others find they battle fewer infections and many nagging health problems have improved. Athletes use supplements to reach their peak performance levels. Provide your body with what it needs, and it will provide you with energy, health and longevity.

Nutritional Supplements Planning Your Supplement Program

Each person will need different types of nutrients depending on age, activity level and general state of health. There are many different types of nutritional supplements, each with a very specific action in available health and healing.

Dosages and RDA

While many people look to Recommended Daily Allowances (RDA) to decide on vitamin and mineral dosages, RDAs do not account for individual differences.

Originally, RDAs were set to prevent deficiencies, such as scurvy, and were based on averages. These averages do not account for the varying needs of an individual and do not necessarily meet a person's daily needs. In reality, larger dosages are required to prevent and treat illnesses. Higher dosages are needed by athletes wanting to reach peak performance levels as well as those needing more energy to cope with stress or illness. RDAs are actually insufficient for most individuals, even the healthy.

What is very important to note is that there are many other helpful supplements apart from vitamins, minerals and amino acids which are not included in the list of RDAs, including coenzyme Q10, probiotics, lecithin and evening primrose oil to name a few. While some of these nutrients are not considered essential nutrients, all have become food supplements because they are most useful in the prevention and treatment of disease.

Relationships Between Supplements

Your supplement program will take into account that many supplements work better when they are taken together, and others, when they are taken separately. All nutrients work synergistically. Iron, for example, is better assimilated when taken with vitamin C and apart from vitamin E. Vitamin C and bioflavonoids are recommended together because they act similarly in the body, each enhancing each other. Likewise, calcium cannot be absorbed without the presence of vitamin D and in balance with magnesium. Taking zinc supplements regularly can deplete copper in the body, so trace amounts of copper are often recommended with zinc.

Nutrients come in many forms, such as gluconate, citrate, malate, hydrochloride, etc. Others are found in forms that are most active or already reduced to the form the body can readily use without any type of breakdown or processing required. These are: pyridoxal-5-phosphate, the active form of B6; riboflavin-5-phosphate, the active form of riboflavin; methylcobalamin, the active form of B12; to name a few. These are the recommended forms especially for those with digestive disturbances or enzyme deficiencies.

As a general rule, most supplements should be taken with food to improve absorption. However, in unique cases, they should be taken apart from meals. Enzymes such as bromelain, used as an anti-inflammatory, must be taken between meals otherwise its enzymatic effect is used up during the digestive process.

Natural Versus Synthetic

Five categories of nutrients are utilized in the manufacture of nutritional supplements: natural, natural source, nature-identical, strictly synthetic and food-grown.

Natural

Natural nutritional supplements are nutrients from vegetable, mineral or animal sources that undergo little or no processing, thereby retaining their basic nutritional integrity as designed by nature. Natural supplements include fish liver oil, bee pollen, yeast, garlic, kelp and all the minerals.

Natural Source

Natural source are products that undergo processing, but which are still obtained from vegetable, mineral or animal sources. This includes vitamins A and D from fish liver oil, vitamin E, lecithin, digestive enzymes, protein powders and amino acids.

Nature-identical

Nature-identical are laboratory-manufactured nutrients that are identical in molecular structure and activity in the human body to natural nutrients. These nutrients are manufactured because the cost or difficulty of extracting the same nutrients from all-natural sources would make them too expensive or scarce. These nutrients include vitamin C and the B vitamins.

Synthetic

Strictly synthetic supplements are laboratory-manufactured nutrients that are in some way dissimilar to the natural nutrient. Some nutrients like vitamin E cannot be copied exactly, but their synthetic analogs are inexpensive and so they are used by many manufacturers.

Food-grown

Food-grown nutritional supplements have raw materials which are produced in two ways. Minerals and some pharmaceutically manufactured vitamins are added to Saccharomyces cervisiae yeast cells. This mixture is combined with larger carrier molecules for dissemination throughout the body. In another process, vitamins react with extracts containing vegetable proteins. The vegetable protein derivatives are then combined with yeast cells.

Tablets, Capsules, Powders and Liquids

Supplements are available as tablets, capsules, powders and liquids. Some forms, however, contain more than just the desired nutrient.

Tablets

Tablets contain fillers, binders, lubricants and coatings. Fillers serve to make the tablet large enough to take comfortably when the main nutrient is a trace amount. Binders hold the ingredients together, although hard pressure is used as well. Lubricants are used to ensure the ingredients do not stick to the machines, while coatings make the tablet easier to swallow. All these added ingredients can hinder absorption in anyone who lacks stomach acid, experiences digestive problems or suffers from poor assimilation of nutrients.

Time-released

Time-released tablets and capsules contain substances that reduce absorption even further to release nutrients over an extended period of time. Since most nutrients are absorbed quickly in the small intestine, time-released tablets and capsules are the least assimilable form. Furthermore, they are not always broken down by those with weak digestive systems. Niacin in a time-release form has been associated with toxicity problems because it is released in the large intestine and bowel.

Sublingual

Sublingual tablets, on the other hand, bypass the digestive tract altogether and are readily absorbed under the tongue. Vitamin B12 is one of the few sublingual supplements, and it is often recommended in this form because of the improved absorption.

Chewables

Chewable tablets tend to contain natural or artificial sweeteners, flavoring and coloring to improve their taste and appearance along with the binders, fillers and coatings. Be sure to brush your teeth after taking chewable supplements to avoid tooth decay.

Capsules

Capsules contain few additional substances, although they can contain fillers. The capsules themselves are almost always made of beef or pork gelatin, unless specified that a vegetable material is used. A benefit of two-part capsules is that they can be opened and emptied onto food if desired. Vitamin E capsules can also be cut open and the oil applied directly onto the skin. Capsules dissolve quickly, so they are easy to digest and well tolerated.

Powders and Liquids

Powders and liquids are easily assimilable with the added benefit of being the most comfortable to swallow. Check labels, since many liquids and some powders contain sweetening, flavoring and coloring.

Combination Nutrients

There are many vitamin supplements on the market, sold in combination with minerals (as multivitamin and mineral formulas) or combined with herbs. These formulas contain a combination of nutrients with dosages calculated to provide the right proportion of the nutrients relative to each other and to fit the daily needs of a healthy adult. Many multivitamin and mineral tablets are especially designed for people with particular conditions which require emphasis on a certain set of nutrients. There are, for example, anti-stress formulas, sports fitness combinations, special prenatal formulas and children's formulas.

Read the Label

Be sure all the information you need is on the label, including how and when to take the supplement, and how many to take. If you have allergies, look for hypoallergenic products or a listing of all ingredients, including binders and fillers, on the label. Also, be aware that some companies add meaningless ingredients to make the product look impressive.

The size of the bottle even the size of the pill can be misleading. Instead, look at the number of pills and the strength of each dosage to determine the monetary value. Some large bottles only contain more cotton packaging rather than more pills. When comparing strength, be sure you are comparing the same unit amounts, such as milligrams (mg) as opposed to grams (g) or micrograms (mcg).

Read the label carefully. Calcium gluconate is not equivalent to calcium citrate, just as natural source vitamin E (d-alpha tocopherol) is not the same as its synthetic counterpart (dl-alpha tocopherol). A large difference in price can sometimes be a clue to a poor quality item as well.

It is important to check the 'elemental' or true amount of a mineral. In many cases, the amount listed on the label is the mineral plus its carrier substance. For instance, magnesium aspartate contains about four-fifths aspartate and only about one-fifth magnesium. However, if the aspartate is in brackets magnesium (aspartate) or if an elemental amount of magnesium is specified separately then you know exactly how much magnesium is in each tablet. In some cases, a supplement will contain large amounts of nutrient and minimal carrier substance, and sometimes there is little nutrient and more carrier substance. Again, a large difference in strengths can alert you to combined versus elemental value.

If there is more than one nutrient, be sure that each item is listed separately according to its strength. Otherwise, you can never be sure of exactly what you are getting. To help you make an informed choice, various types and sources will be discussed individually under each vitamin, mineral or other supplement. The best way to avoid becoming confused by a label is knowing what you want from it.

Nutritional Supplements Vitamins

Vitamins are divided into two groups, fat-soluble and water-soluble, depending on how they are absorbed. The fat-soluble vitamins, A, D, E and K, require the presence of fat carriers to be absorbed and are therefore not as easily assimilated as water-soluble vitamins. Fat-free diets interfere with these vitamins, since fatty acids are needed for their absorption. Once fat-soluble vitamins enter the bloodstream, they are stored in the tissues. Fat-soluble vitamins are measured in International Units (IU).

Water-soluble vitamins, vitamin C, bioflavonoids and the B vitamins, including choline and inositol, are easier to assimilate because they dissolve in water. Since excess vitamins are eliminated through the urine, they need to be replenished more often than fat-soluble vitamins. Water-soluble vitamins are measured in milligrams, micrograms or grams.

Different Forms of Vitamins

Fat-soluble vitamins usually come as an oil in capsule form, but there are exceptions. Liquid emulsions are fat-soluble vitamins suspended in water, but still absorbed as a fat-soluble vitamin. Micellized liquids, in contrast, are fat-soluble vitamins turned into and absorbed as water-soluble vitamins, which are excellent for people who have absorption difficulties. Another type of fat-soluble vitamin is sold in dry form, usually in a capsule. Although the vitamin is still fat-soluble, most of the oils have been removed. For people who have trouble assimilating fat-soluble vitamins, the oil form is the most difficult to absorb and the micellized form the easiest.

Water-soluble vitamins tend to come in powders which are then encapsulated or compressed into tablets.

Fat-soluble Vitamins

Vitamin A and Beta-carotene

Vitamin A is essential to many bodily processes, and is perhaps best known for its role in the development and renewal of the skin and mucous membranes. It is involved with the repair process of the lining of the digestive and respiratory tracts, protecting against pollutants and enabling appropriate gastric juices to be secreted for protein digestion. Vitamin A keeps the tissues lining the bladder, kidneys and genital organs healthy. Our immune and reproductive systems are dependent on vitamin A to function properly. Most of us are familiar with its essential role in vision, especially night vision, but it is also important for the bones, teeth, blood and our genetic material, ribonucleic acid (RNA).

Vitamin A comes in two basic forms, as itself and as its precursor, beta-carotene. Vitamin A, or retinol, is preformed, and is only found in animal sources. Beta-carotene is also known as pro-vitamin A and is found in plants. The carotene family is a group of red and yellow pigments found naturally in all plants that use photosynthesis for energy. Of all the carotenes, beta-carotene is the most active as a vitamin A precursor. While most people have no trouble converting beta-carotene into vitamin A, the factors vitamin C, zinc, vitamin B12 and protein must be present for the conversion. Diabetics and those with low thyroid activity often have difficulty with this conversion.

The carotenes act as powerful antioxidants. Also, since indeterminate amounts of beta-carotene can be consumed without symptoms of toxicity (maybe a little yellowing of the skin), some people prefer to supplement with beta-carotene instead of vitamin A. Carotenes are stored in fat cells, the skin and several organs, including the liver.

Most vitamin A is stored in the liver. Vitamin A is usually well absorbed, especially when adequate protein, zinc and vitamin E are available.

Retinol and retinyl-palmitate are natural forms of vitamin A. Micellized and emulsified forms are also available for those who need improved absorption.

The most common source for beta-carotene is synthetic; look for natural sources of mixed carotenes which are available from Dunaliella algae rich in alpha- and beta-carotene.

Vitamin D

Vitamin D is known as the sunshine vitamin because it is manufactured by ultraviolet rays on the skin, as well as being provided in food and nutritional supplements. Vitamin D is crucial for bone growth and renewal as it stimulates the absorption of calcium. Vitamin D allows the body to absorb vitamin C and to metabolize phosphorus. Vitamin D is also required for nervous system function and for blood clotting.

Vitamin D is found in different forms in the body. The precursor to this vitamin is manufactured from cholesterol in the skin, and is converted to vitamin D3 (cholecalciferol) with sunlight. Even after its conversion, it requires activation first by the liver and then by the kidneys to become fully useful.

As a supplement, synthetic vitamin D2 (ergocalciferol) is the most common. The natural form, vitamin D3, is usually derived from cod liver oil, cold-water fish, butter and egg yolks. Both these forms still require conversion in the liver and kidneys. The converted form, which is used directly by the body, is calcitriol, available by prescription for those who suffer kidney diseases and are not able to break down vitamin D. Vitamins A and D work well together in the body.

Vitamin E

Vitamin E is best known as the anti-sterility vitamin and as a powerful antioxidant. Protecting the body from the effects of pollution, other toxins and free radicals, it helps prevent premature aging, cancer and other chronic, degenerative diseases. Vitamin E even protects other nutrients from damage. The immune system is dependent upon vitamin E to function properly and the nerves and muscles require this vitamin for strength and stability. Adequate vitamin E is needed to heal injured tissues and prevent scarring. This vitamin also possesses some anticoagulant activity to prevent the formation of blood clots. Vitamin E is mainly stored in the liver, but excess amounts are eliminated through the urine.

Studies show that the natural form of vitamin E, d-alpha tocopherol, is highly superior to the synthetic form, dl-alpha tocopherol. There is also increasing evidence that tocopherols work better when taken together with other tocopherols, such as d-alpha tocopherol with beta, gamma and delta tocopherols. The form of vitamin E with acetate or succinate, natural carrier substances, lend the vitamin greater stability.

Iron and vitamin E should always be taken separately (one in the morning, the other in the evening) since they hinder each other's absorption. In contrast, the antioxidants vitamin C and selenium enhance the action of vitamin E. Vitamin A and essential fatty acid absorption are benefited from adequate amounts of vitamin E.

As a supplement, vitamin E is also available as micellized E, making it more readily absorbed.

Vitamin K

Vitamin K's main role is to maintain healthy blood clotting. Newborns are routinely injected with this vitamin to prevent a disease that causes life-threatening bleeding. Aside from this role, vitamin K is seldom supplemented because our intestinal bacteria manufacture vitamin K, and deficiencies are rare. Nevertheless, vitamin K is also needed to store carbohydrates in the body and to support bone structure.

Vitamin K exists in different forms. The kind produced by our intestinal bacteria is vitamin K2. Vitamin K1 is available in the chlorophyll of plants, and vitamin K3, used for newborns, is synthetically produced. This vitamin is not otherwise available as a supplement, but it can be added to the diet through alfalfa, wheatgrass, barley grass or kelp. (See Green Food Supplements.)

Water-soluble Vitamins

B Vitamins

This group of vitamins work as coenzymes, helping enzymes carry out their functions, especially in the metabolism of carbohydrates, fats and proteins. Many are important for cell reproduction, including healthy red and white blood cell production. They also assist digestion and stabilize the nervous system. The intestinal bacteria manufacture some B vitamins. Most of the B vitamins are used up quickly, however, and need to be replenished often. Just as the B vitamins are found together in nature and work together in the body, they should be taken together in a vitamin B supplement complex.

Look for vitamin B supplements that exist in higher dosages such as 50 mg or more.

Vitamin B1 (Thiamine)

Thiamine is known as the 'morale vitamin' because of its importance in the maintenance of mental well-being. Thiamine affects learning capacity and growth in children. It promotes good muscle tone in the digestive tract, improving assimilation of nutrients and stabilizing the appetite.

Thiamine was the first B vitamin to be chemically identified. Japanese scientists early in the twentieth century suspected a link between the severe occurrence of the nervous disease beriberi in Japan and the Japanese diet of polished white rice. Thiamine deficiency is often associated with alcoholism because one needs more thiamine to metabolize alcohol. Caffeine found in coffee and soft drinks destroys thiamine. Thiamine supplementation is recommended for pregnant and breast-feeding women since their need for thiamine is increased.

Vitamin B1 as a supplement usually comes in the form thiamine hydrochloride, and magnesium is required to convert it to its active form.

Vitamin B2 (Riboflavin)

Riboflavin is needed for normal growth and energy. Stored in the muscles, it becomes vital for physical activity. It also promotes healthy vision, protecting against cataracts, dry eyes and eye fatigue. The skin, nails and hair all require riboflavin for their health and vitality. Cracks, especially in the corner of the lips, is a deficiency symptom.

As a supplement, vitamin B2 is available as riboflavin or in its active form (more readily used by the body) as riboflavin-5-phosphate. Because of its pigment, it causes the urine to glow a yellow-green color.

Vitamin B3 (Niacin)

Another coenzyme, niacin is important for energy and for the metabolism of carbohydrates, proteins and fats. Like other B vitamins, it is required for brain and nervous system function and is important for healthy digestion and skin. In addition, niacin regulates blood-sugar levels, reduces cholesterol and helps eliminate toxins. The production of adrenal and sex hormones also requires this vitamin.

Because of its strong effect on capillary circulation, niacin supplements in dosages of 50 mg can cause a flushing sensation, creating heat, reddening the skin and lasting about fifteen minutes. This is a normal reaction. The body is capable of manufacturing niacin from the amino acid, tryptophan. Alternative names for niacin are nicotinic acid and nicotinate. To obtain all the positive effects of niacin without the flush, a special form of niacin called inositol hexanicotinate is available. Niacin is stored in the liver, but excesses are eliminated in the urine.

Niacinamide

Niacinamide, or nicotinamide, is the synthetic form of niacin, and acts somewhat differently in the body, causing neither the 'niacin flush' nor the cholesterol-reducing action of niacin. In contrast, niacinamide is more useful for its effects on rheumatoid and osteo-arthritis and early-onset type-1 diabetes. It is an antioxidant, but also enhances insulin secretion and increases insulin sensitivity.

Vitamin B5 (Pantothenic acid)

Pantothenic acid derives its name from the Greek word panthos, meaning 'everywhere,' because it is found in every living cell, plant and animal. It is also manufactured by our natural intestinal bacteria. The adrenal glands are dependent on this vitamin for the production of hormones. Like the other B vitamins, pantothenic acid plays a vital role in metabolism and energy production. It is also needed for the production of healthy red blood cells.

The two main supplement forms of vitamin B5 are pantothenic acid, used primarily for adrenal support, while its more active form, pantethine, is used to combat high levels of blood fats and cholesterol.

Vitamin B6 (Pyridoxine)

This B vitamin has recently gained recognition for its importance to hormonal balance. Anyone on a high-protein diet has an increased need for this nutrient, as it is crucial for protein metabolism. Vitamin B6 is also needed for the production of stomach acid and for effective absorption of B12. Required for the formation of all cells, B6 plays a role in blood cell production and immune function. It allows the essential fatty acids to function more effectively and to produce prostaglandins, hormone-like substances needed for all body functions. In regulating fluids, it acts as a diuretic. Like other B vitamins, pyridoxine plays a vital role in maintaining the health of the nervous system.

Vitamin B6 requires magnesium and B2, as well as a well-functioning liver, for conversion to its active form, pyridoxyl-5-phosphate. In turn, B6 increases the effects of magnesium and zinc in the body. As a supplement, the usual forms for B6 are pyridoxine hydrochloride and the reduced form, pyridoxyl-5-phosphate. Although vitamin B6 is water-soluble, extremely high dosages over long time periods have caused adverse effects to the nervous system. This has not been the case with the reduced form pyridoxal-5-phosphate, which has an excellent safety record even at high doses.

Vitamin B12 (Cobalamin)

Vitamin B12 is best known for its treatment of anemia and fatigue, and is the most easily depleted vitamin in those following strict vegetarian diets (no eggs, milk or fish). Required for deoxyribonucleic acid (DNA) and RNA synthesis, this vitamin is vital to the production of every cell, especially the red blood cells. Together with folic acid, vitamin B12 is vital to energy production, immune function and maintenance of healthy nerves. B12 increases the body's supply of the melatonin hormone and is necessary for the conversion of beta-carotene into vitamin A in the body.

This vitamin is also unique because it requires a special enzyme, intrinsic factor, for proper absorption. Many elderly people are thought to be deficient in this vitamin as a result of poor assimilation. Once in the blood, this vitamin is stored in the liver and a variety of other organs.

Vitamin B12 is usually available as cyanocobalamin. The more active form methylcobalamin is less widely distributed. For people with difficulty absorbing B12, large dosages are needed. A sublingual tablet, which dissolves under the tongue, bypasses the stomach and does not require intrinsic factor, is also available. Physicians prefer the injectable form, which avoids any absorption problems.

The absorption and utilization of B12 requires adequate calcium, B6 and iron. For treatment of anemia, besides B12, folic acid and iron, adequate protein and vitamin C are also needed.

Biotin

Biotin is essential for the metabolism of fats and carbohydrates, as well as for cell formation. The use of fatty acids in the body could not occur without biotin. This B vitamin assists in protein metabolism and the body's use of other B vitamins, especially pantothenic acid, folic acid and B12. The hair, nails and skin need biotin for health and luster. As a supplement, it has proved particularly useful in the treatment of seborrhea. Available in food and supplements, biotin is also produced by healthy intestinal bacteria.

The supplement is usually available as biotin, but also as biocytin.

Folic Acid

Folic acid and vitamin B12 work hand-in-hand creating healthy red blood cells, and are used to prevent and treat anemia. Folic acid is needed for DNA synthesis in the reproduction of all cells. For this reason, it is especially important during pregnancy for normal fetal development. Concentrated in the spinal fluids and neurotransmitters, folic acid is necessary for brain and nervous system function. Together with B12 and vitamin C, folic acid allows the body to use proteins. In digestion, it stimulates appetite and stomach acid, and supports liver function.

The supplement is available as folic acid, also known as folate, and folinic acid, the active form. In addition to its close relationship with vitamin B12, folic acid also works well in conjunction with the other B vitamins, and vitamins C and E.

Vitamin C

Vitamin C is the most popular of all vitamins, largely because of its effectiveness in fighting infections. By maintaining the protein collagen, vitamin C strengthens tissues, prevents easy bleeding and promotes wound healing. As one of the best antioxidants, it protects the body from free-radical damage to tissues, which ultimately leads to degenerative diseases and early aging. Vitamin C helps the body absorb other nutrients better, especially iron, and it works well together with bioflavonoids.

While animals manufacture their own vitamin C, humans can only obtain it from food and supplements. Vitamin C is the least stable of vitamins, however, and once it is absorbed, it cannot be stored in the body. For this reason, this vitamin needs to be replenished often. Evidence supports the use of vitamin C supplements for health maintenance, more than any other vitamin. Vitamin C is also widely used to treat a variety of problems, from infections and allergies to degenerative illnesses, including AIDS, diabetes and cancer.

Vitamin C is a weak acid. When high doses of vitamin C are taken, most candida, bacteria, fungi and parasites are killed, releasing toxins into the system. Gas, headaches, nausea and lightheadedness sometimes result, but are just signs of a temporary cleansing or detoxification reaction.

A vitamin C flush, also known as taking vitamin C to bowel tolerance, will eliminate many illnesses. This is done by increasing the dose of vitamin C to the point of diarrhea which usually results in a purge of the majority of these toxins. The vitamin C flush is best done with buffered vitamin C powder, taking a teaspoon in juice every half hour. After this bowel tolerance level is reached, the dose can be adjusted to where the bowels feel comfortable.

In response to its popularity, vitamin C is available in a wide variety of forms. The most common is ascorbic acid. Buffered forms are used by people who have trouble with its high acidity in the stomach. Calcium ascorbate is the most common buffered form, but sodium, magnesium and potassium ascorbates also exist. Bioflavonoids taken with vitamin C improve its absorption. As an antioxidant, vitamin C works well when taken with other antioxidants, such as vitamin E, selenium and beta-carotene.

Nutritional Supplements Minerals

Certain minerals are also essential to the human body. Some of these regulate the water and acid-alkaline balance in the body, which is vital to support life. Minerals provide structure to our skeletal system and promote nerve impulses, along with a multitude of other functions.

The minerals calcium, chlorine, magnesium, phosphorus, potassium, sodium and sulfur are required in abundance in the body. While these are all essential, chlorine, sodium and phosphorus are abundantly available in food and water.

Other minerals are needed in the body but are only needed in trace amounts: boron, chromium, copper, fluorine, germanium, manganese, molybdenum, selenium, silicon, vanadium and zinc. Iodine is needed in the thyroid to regulate the body's metabolism, and iron is responsible for carrying oxygen in the red blood cells. While both are vital, they too are only required in trace amounts.

Not all minerals are easily eliminated from the body, so over-supplementation should be avoided. Generally, the minerals are measured in milligrams and trace minerals in micrograms.

Different Forms of Minerals

Minerals are not always easily absorbed; however, there is evidence suggesting an amino acid bound to a mineral increases its absorption. Minerals bound to amino acids are called 'chelated,' and are usually recommended. Chelated forms include aspartate, citrate, malate, fumarate, glycinate, orate, picolinate and succinate.

Minerals

Calcium

Calcium is not only the most abundant mineral in the body, but one of the most essential, since it is part of so many body functions. Calcium is famous for ensuring strong bones and teeth. In addition, the body depends on this mineral for normal nerve conduction, muscle contraction, acid-alkaline balance and blood clotting.

There are many reasons to take extra calcium, since, like many minerals, calcium is not absorbed well. Many women supplement calcium to guard against osteoporosis. Calcium is dependent upon vitamin D, phosphorus and vitamins A and C for ideal absorption. Even regular exercise facilitates calcium absorption. While both magnesium and phosphorus work together with calcium in the body, too much of either one interferes with calcium. Calcium and magnesium are often recommended together, since each helps absorb the other when taken in the proper 2 to 1 ratio.

Calcium is available in many different supplements. Lead content is a concern in some forms, especially in bone meal, dolomite and natural, unrefined calcium carbonate from oyster shells. Refined calcium carbonate and chelated calcium, such as calcium citrate and calcium gluconate, are more easily assimilated by the body and have tolerable lead levels. People with insufficient stomach acid, particularly postmenopausal women, do not absorb calcium carbonate well, and should supplement with the chelated form. For most people, calcium citrate and other soluble forms (lactate, aspartate and orotate) are the most easily absorbed.

Compounds, such as fumarate, malate, succinate and aspartate called Krebs cycle intermediates, can be used in combination with calcium citrate to help increase the body's absorption of calcium and other minerals. The Krebs cycle produces energy in cells and these compounds foster this essential function.

Magnesium

Magnesium works with calcium and phosphorus to build bones, conduct nerve impulses and contract muscles. During metabolism, it increases enzymatic activity essential for the production of energy, especially in the heart, brain and other vital organs. Many people are using magnesium for a variety of heart and blood vessel problems. Magnesium and calcium supplementation are intricately linked. Too much of one will adversely affect the other, so calcium and magnesium are often recommended together, except in the treatment of specific conditions. Magnesium and vitamin B6 also interact to produce enzymatic reactions.

Magnesium is available in many forms and is generally well absorbed. As with all minerals, chelated forms, such as citrate, malate, succinate, glycinate and fumarate, are recommended. Magnesium-bound chelates help alleviate fatigue and are better absorbed and tolerated than magnesium oxide, chloride or carbonate.

Phosphorus

Next to calcium, phosphorus is the second most common mineral in the body. It exists in every body cell and is part of many processes. Intricately related to calcium, the two are needed for nerve conduction and muscle contraction. Together they also lend structure to the bones and teeth.

Phosphorus is readily available in all kinds of foods. Most people tend to ingest an overabundance of it in the form of phosphates, especially from meat products and soft drinks. Too much phosphorus interferes with calcium absorption.

Potassium

Potassium works with sodium to regulate the water and acid-alkaline balance in the body, and to stimulate nerve impulses and muscle contractions in conjunction with calcium. It is an important mineral in kidney function and helps supply the brain with oxygen. As an electrolyte, potassium transmits electrochemical impulses to regulate theheartbeat. The actions of potassium are strongly tied to the other electrolytes, sodium and chloride. While a balance of these minerals is important, sodium and chloride in overabundance often causes of high blood pressure.

Potassium is available as potassium chloride and potassium bicarbonate and in chelated forms as potassium aspartate and potassium orate. Supplementation is not needed in most cases. The exception is those who need to replenish their electrolytes to treat or avoid dehydration. There are a number of supplements designed specifically for athletes containing the electrolytes together with calcium and magnesium. For those wanting additional sources of potassium, various salt substitutes that contain potassium are available. Those on heart and blood pressure medication should be particularly careful with potassium supplements, as drugs can cause undesirable side-effects.

Sodium

Sodium is an essential mineral and exists throughout the body, but most people get more than enough of it from the overuse of table salt. The main function of sodium is to regulate the water and acid-alkaline balance in the body, although it has a multitude of other functions. Sodium is essential for nerve stimulation, muscle contraction, stomach acid production and oxygen transport.

Except to replace electrolytes in dehydration, sodium should not be supplemented in the diet, but rather avoided. Excess amounts of sodium have contributed to water retention and high blood pressure in some cases. Most North Americans have a potassium to sodium ratio of less that 1:2. Research has shown that we should have a potassium to sodium ratio of 5:1. That means five times more potassium than sodium.

Sulfur

Sulfur is another essential, abundant mineral which does not need supplementation because it is readily available in food. Since amino acids contain this mineral, adequate amounts of protein ensure an ample supply of sulfur. Sulfur disinfects the blood, fights harmful bacteria and protects against toxins.

Trace Minerals

Boron

Boron has gained recent interest as a beneficial trace mineral for bone growth and stability. Vital to the absorption of calcium, studies suggest that boron is responsible for converting vitamin D into its active form, as well as slowing calcium and magnesium loss in the urine.

Although most people are not lacking in this trace mineral, boron supplements can combat bone loss in osteoporosis and arthritis. It is available in many different forms, of which sodium borate or the chelated forms are recommended.

Chromium

Chromium is popular for its ability to stabilize sugar imbalances in the blood by regulating insulin, and is therefore helpful to people suffering from diabetes and hypoglycemia. It is especially important for promoting weight loss and the healing of acne. In the body, this mineral is a major component of glucose tolerance factor (GTF), responsible for the proper use of glucose. Niacin and amino acids are also part of GTF.

Chromium available as chromium picolinate, chromium polynicotinate, chromium chloride and chromium enriched yeast is equally effective.

Copper

Essential for many enzymatic reactions, copper is a trace mineral needed for a variety of body processes. Together with iron, copper helps the red blood cells transport oxygen. Among its long list of functions, copper also lends both strength and elasticity to connective tissue, which connect, support and bind body structures.

Copper supplementation has been useful in the treatment of anemia, arthritis and to combat heart disease. Zinc and copper are strongly interrelated, and very high dosages of zinc will deplete copper stores. The optimal ratio of zinc to copper is 10:1. Iron and vitamin C also reduce the absorption of copper. There is a wide variety of comparable copper supplements on the market, including picolinate, sulfate, gluconate, chelated forms and copper bracelets. The copper bracelets for arthritis allow copper to be absorbed through the skin.

Iodine

Iodine is a most essential trace mineral, since it regulates the body's metabolism. Found mainly in the thyroid gland, it is needed to produce thyroid hormones that stimulate the body's basal metabolic rate. Not only is this important to burn fat and increase energy, but also for normal growth and development in children.

While too little iodine leads to an underactive thyroid, or hypothyroidism, oversupplementing is also harmful to the thyroid gland. For this reason, food sources of iodine, especially kelp, are recommended over inorganic sources, such as potassium or sodium iodide.

Iron

Iron is well known for its critical role in transporting oxygen in red blood cells and in storage. This not only improves energy and prevents anemia, but provides each cell with oxygen to function better. As the most abundant trace mineral in the body, iron is also involved in other body functions, including enzymatic reactions vital to energy, metabolism and DNA. Iron is always bound to protein in the body and is found in the red blood cells and in storage.

Supplementing iron is most common for treating and preventing blood loss and anemia. Since iron is a poorly absorbed mineral, especially when stomach acid is lacking, many people are prone to low iron levels, especially the elderly. Excess iron is stored in various organs and can cause other problems. Supplementation is only recommended for the treatment and prevention of low iron levels in the blood (anemia) or low ferritin (stored iron). While normal blood tests for iron show deficiencies later rather than sooner, measuring levels of ferritin determines iron levels (too low or too high) very early on.

Most physicians prescribe iron from mineral sources such as ferrous succinate or frrous furmarate. These can cause intestinal upset and constipation. Less problematic is organic iron, like ferrous gluconate and iron fed yeast in tonics commonly available in health food stores.

Vitamin C significantly improves iron absorption and should be taken together with iron supplements. Furthermore, adequate amounts of B vitamins, vitamin A, calcium and some trace minerals are also recommended. Vitamin E and zinc should be taken separately from iron supplements as their absorption is impaired when taken in combination with iron.

Manganese

Manganese is essential for normal growth because of its role in the utilization of many enzymes and other nutrients, including iron and vitamin E. Responsible for the production of sex hormones, manganese supports the reproductive system. It is also important in thyroid hormone production, the regulation of blood sugar and normal neuromuscular control. As a supplement, this trace mineral is best known for its powerful antioxidant function in treating inflammation, as well as for muscle weakness, uncoordination and diabetes.

Manganese is available in various forms. Again, the chelated forms, such as manganese picolinate and gluconate, are easier to absorb than the mineral salt forms, like manganese sulphate. High dosages should be taken only under the guidance of a practitioner, since manganese can interfere with the absorption of other minerals.

Molybdenum

Molybdenum's main function is the detoxification of substances, especially alcohol, sulfites and copper. It is also important in the production of uric acid. Inadequate amounts of molybdenum have been linked to incidents of throat cancer and tooth decay.

Sodium molybdate is the main form available on the market.

Selenium

Selenium is an antioxidant which works with vitamin E to fight free-radical damage. As such, it prevents aging and degenerative diseases including cancer and heart disease. This trace mineral also promotes normal growth and fertility. Necessary for the production of prostaglandins, it is essential for the utilization of essential fatty acids and to treat inflammation. Selenium also binds to toxic metals, keeping them from being absorbed.

Selenium is available as an inorganic mineral as sodium selenite and sodium selenate. More easily assimilable in its organic form, it also comes bound to an amino acid as selenomethionine or selenium in a yeast base. The effects of selenium are enhanced when taken together with other antioxidants, especially vitamin E. Vitamin C should be taken separately if choosing inorganic forms of selenium, since absorption will be affected.

Silicon

The mineral silicon is one of the most widespread on the planet. In the body, it works principally to make the skin firm and to improve its elasticity; to harden nails; and thicken hair. Like calcium, it strengthens the bone structure, as well as other connective tissues, including the tendons and cartilage. In the blood vessels, silicon prevents arteriosclerosis and heart disease with its anti-inflammatory and disinfecting properties. It also stops the aging process in cells. Silicon is popular either as aqueous organic vegetal silica extract (horsetail) and in its inorganic mineral form suspended in a liquid gel. Both types are equally effective.

Vanadium

Vanadium has become a popular supplement for its role in the treatment of diabetes. Besides this, vanadium is required for building healthy bones, cartilage and teeth, and guards against too much cholesterol production in the body.

Vanadyl sulfate is by far the most common vanadium supplement. High dosages are not recommended unless under a practitioner's advice.

Zinc

Zinc is one of our most important trace minerals, helping the immune system fight a wide variety of infections. Essential for healthy skin, zinc also helps to heal wounds and burns more quickly. Zinc is needed for many hormones, and supports a healthy reproductive system. Hence, it is widely used for prostate problems. Without adequate zinc, our sense of smell, taste and vision can be affected.

Zinc is a popular supplement, available in various forms. Zinc sulfate, picolinate, acetate, citrate, glycerate and methionate are the main types available. Very high dosages of zinc will deplete copper stores. The optimal ratio of zinc to copper is 10:1. When choosing a zinc supplement look for one with this ratio of copper. Large amounts of calcium and fiber will also hinder zinc absorption.

Nutritional Supplements Amino Acids

Amino acids are the building blocks of proteins needed to build every cell in the body, from white and red blood cells to the cells in your skin, organs and bones.

Amino acids are a requirement and if one is missing, it hinders the building of cells. Balance is very important for the complete utilization of amino acids. Proteins are made up of twenty-two amino acids altogether, eight of which are essential. Essential amino acids can not be synthesized by the body, and must be consumed from food or supplements. Non-essential amino acids are formed by essential amino acids that convert to non-essential amino acids, either as a product of itself or in combination with other essential amino acids.

Amino acids are available as branch-chained, free-form and peptide-bonded amino acids. Branch-chained amino acids are the best form available for athletes wanting to increase endurance. Free-form amino acids are not connected together in a chain, whereas peptide-bonded are. Since chains of amino acids are the more balanced form, the peptide-bonded amino acids are often recommended. They are also more easily absorbed.

Amino acids usually come in two forms, L (left-handed) and D (right-handed). These two forms are identical in every respect except that they are mirror images of each other. And, just as left and right hands are made up of the same components but have completely different functions (i.e., a left glove will not fit on a right hand), so it is with L- and D- amino acids. The human body is almost entirely composed of L- aminos, but the D- aminos do occur in nature. Only a two have therapeutic value for the body.

Essential Amino Acids

L-arginine (L-ornithine)

Arginine is considered an essential amino acid for children because the body is incapable of manufacturing adequate amounts until the growth period is over. It enhances the immune system and is helpful in cases of male sterility due to a lack of sperm. It also cures impotence. Arginine can also turn into the amino acid ornithine (and urea), which is a key element in the liver's detoxification process. If arginine is chelated with manganese, it is more easily absorbed by the body.

L-histidine

Histidine is an essential amino acid during the early stages of growth in a human, and becomes non-essential as the adult body is capable of synthesizing its own. Removing the acid group from histidine will create the neurotransmitter histamine. Histidine will chelate with zinc and copper, and is therefore used in cases of arthritis and tissue overload of copper, iron and heavy metals. Histidine also maintains myelin sheaths, the insulation around the nerves. The Soviet space program included histidine in its preparations for cosmonauts to guard against the effects of radiation.

L-leucine and L-isoleucine

Leucine and isoleucine, together with valine, form branched-chain amino acids. A lack of leucine and isoleucine is usually noted in people with chronic physical and mental illness.

L-lysine

Lysine cannot be synthesized in the body, so it is important for the diet to provide adequate amounts. Malnutrition prevents lysine from forming carnitine, and lysine deficiency results in poor appetite, weight loss, anemia, fatigue, inability to concentrate, nausea and enzyme disorders. Its supplementation has been used to enhance growth in children. When lysine levels are low compared to arginine, the perpes virus will thrive. As a result, high dosages of lysine are used as a treatment for the herpes virus. Lysine is found in good supply in most fruits and vegetables, apart from peas. Ensuring adequate intake of vitamin C with bioflavonoids will protect lysine levels in the body.

L-methionine

Methionine contains sulfur and has the ability to donate part of itself to other molecules. It is essential in the formation of nucleic acid of genetic material (RNA and DNA) of every cell. It is the precursor to taurine, cysteine and cystine. Methionine helps produce choline, adrenaline, lecithin and vitamin B12. It is a powerful antioxidant, assists in gall-bladder function, and detoxifies heavy metals and excess histamine levels from the body. Methionine is helpful in cases of arthritis cataracts, rheumatic symptoms and Parkinson's disease.

L-phenylalanine

Phenylalanine is known for its remarkable therapeutic properties and supports many other amino acids which are vital for health. A lack of phenylalanine can lead to both physical and behavioral disturbances such as bloodshot eyes, cataracts, psychotic episodes in children and schizophrenic behavior in adults. As a supplement, it has been used as a natural appetite suppressant. It also causes feelings of greater alertness, sexual interest, memory enhancement and, one to two days later, alleviates depression.

L-phenylalanine is found in a protein diet, while d-phenylalanine is found in plants and bacterial cultures; in proper combination they form dl-phenylalanine, a powerful painkiller. It is believed that they inhibit the enzymes which break down endorphins, thus extending their pain-relieving action. The defense mechanism of the body is not compromised because the transmission of pain messages is not interfered with.

L-threonine

Threonine is necessary for digestive and intestinal tract function and prevents fat from accumulating in the liver. Irritability and personality disorders have been linked to its deficiency. Threonine is a carrier for phosphates in phosphoproteins.

L-tryptophan

Tryptophan is responsible for synthesizing nicotinic acid (vitamin B3) and is used therapeutically for insomnia, depression and obesity. When tryptophan converts to serotonin, it affects neurotransmitter function, stimulating nerve cells. It controls weight reduction by influencing the amount of protein chosen at meals. It stabilizes mood by calming agitation or stimulating depression, and has been used in cases of depression, menopause, migraines and restless leg syndrome. Vitamins B6 and C enhance the brain's use of tryptophan.

L-valine

Valine normalizes the balance of nitrogen in the body. It is vital for mental and neural function, and muscle coordination. Along with leucine and isoleucine, it forms a branched-chain amino acid. Valine is also useful for insomnia and nervousness.

Non-essential Amino Acids

L-carnitine

Carnitine has many uses including the metabolism of fat, the oxidation of triglycerides, the improvement of circulation and the lowering of blood acidity due to waste build-up. It is converted quickly from lysine and methionine, but adequate amounts of vitamin C must be present. Carnitine is found in muscle and organ meats, but not in vegetable sources of protein. It has been suggested that men may have a greater requirement for carnitine than women, as they tend to have high levels of it in the epididymis of the testes. Newborn infants are not able to synthesize carnitine efficiently and so it can be considered an essential amino acid for them.

L-cysteine

Cysteine is formed from methionine and elemental sulfur. It is used in the formation of many other essential compounds including coenzyme A, biotin, lipoic acid and glutathione. Cysteine is vital for the proper utilization of vitamin B6 and as a part of the glucose tolerance factor. Cysteine influences the texture and flexibility of the skin as it can slow abnormal cross-linkages of collagen. As part of the enzyme glutathione peroxidase, it detoxifies the body, alleviating the damaging effects of drinking and smoking.

It has been noted that in people with chronic diseases, the conversion of cysteine from methionine is prevented, so supplementation is recommended for those with degenerative diseases (diabetics should be under a practitioner's care).

L-glutamine

Glutamic acid combines with ammonia to become glutamine. Glutamine is synthesized in certain tissues for use in others, and is the dominant amino acid in blood and cerebrospinal fluid. It is the only amino to pass easily through the blood-brain barrier; this makes it a desirable supplement for athletes because it is important for muscle glycogen deposition, and can release extra growth hormone. When glutamine converts to glutamic acid, it is used as fuel for brain cells and detoxifies ammonia from the brain.

Supplementation with glutamine has been used to stop sugar and alcohol cravings, as well as in cases of depression, enhancing IQ in mentally-deficient children, peptic ulcers, epilepsy in children, schizophrenia and senility.

L-taurine

Taurine is manufactured in the body by methionine and cysteine, and is found in animal protein. It is not in vegetable protein, so strict vegetarians may have difficulty in synthesizing taurine and would benefit from supplements. Taurine corrects the composition of bile, maintains the solubility of cholesterol and influences blood-sugar levels similar to insulin.

Researchers have found that the developing brain has up to four times more taurine than an adult brain. Because it suppresses neural activity in a developing brain while other systems have not yet fully developed, it is thought that its deficiency lends to a predisposition of epilepsy. Taurine has been linked to zinc in eye function, and it is thought to help calcium and potassium with regards to keeping the heart muscle strong.

L-tyrosine

Tyrosine is derived from phenylalanine. Deficiencies can result in low body temperature, low blood pressure and restless legs. Tyrosine enhances brain function, relieving depression and helping some Parkinson's patients. Thera-peutic doses of tyrosine have been used to enhance the action of its derivatives, such as dopa, dopamine, epinephrine and norepinephrine. Melanin, the pigment in skin and hair, is also a derivative of tyrosine.

Nutritional Supplements Other Nutritional Supplements

Many other supplements on the market today do not fit into the category of vitamin or mineral. Enzymes, probiotics, green food supplements, essential fatty acids, bee products and lecithin are among the other supplements discussed. As more nutrients are discovered, more supplements appear on the market.

Accessory Nutrients

Accessory nutrients like bioflavonoids, choline, inositol, lipoic acid, coenzyme Q10 and PABA are often included in the vitamin group, even though they are technically not vitamins. Amino sugars like glucosamine and phospholipids such as lecithin, phosphatidylcholine and phosphatidylserine are other categories which can be considered accessory nutrients.

Bioflavonoids

Bioflavonoids are flavonoids, a group of water-soluble nutrients which give many fruits and vegetables their color. While they are not considered essential and are technically not vitamins, they perform many important functions and are similar in action to vitamin C. Bioflavonoids strengthen capillaries and regulate their permeability to prevent allergies, ease bruising and reduce inflammation. They also possess anticancer and antiviral properties.

There are a variety of bioflavonoids available, including quercetin, rutin, hesperidin and other citrus bioflavonoids. Quercetin is the most popular and active source. Aside from being a potent antioxidant, it is also used to reduce complications arising from diabetes, such as diabetic cataracts, neuropathy and retinopathy.

Rutin is beneficial to pregnant women who become vulnerable to varicose veins, hemorrhoids or gingivitis, due to the added nutritional needs of the fetus. Bioflavonoids are often recommended with vitamin C, because the two enhance each other's activity.

Coenzyme Q10 (Ubiquinone)

Coenzyme Q10, or CoQ10, is an essential nutrient (especially for those over the age of thirty-five) in the production of energy within each body cell. Its main role as a supplement has been as an antioxidant, especially in preventing and treating arteriosclerosis and heart disease. Coenzyme Q10 is also used in cancer protection and to enhance energy and performance in athletes. This coenzyme works together with vitamin E and other antioxidants. Coenzyme Q10 is available in capsules and tablets.

Glucosamine and Glycosaminoglycan

Glucosamines are amino sugars, molecules derived from amino acids and sugar. Naturally found in the body, glucosamine works to provide the joints with glycosaminoglycan, a substance which is essential in restoring damaged cartilage and reducing inflammation. With age, the body's natural supply of glucosamine is depleted, leading to a susceptibility for arthritis and other joint problems. Young athletes under connective tissue stress also use up a high level of amino sugars. As a supplement, glucosamine's principal use has been in the treatment of osteoarthritis, not only to ease pain and inflammation, but to help the body rebuild damaged cartilage.

The two main sources of glucosamine are glucosamine sulphate and N-acetyl glucosamine (NAG). Other sources of glucosamine are chondroitin sulphate, shark cartilage and green-lipped mussel. A Japanese medical study showed that chondroitin sulphate helped reduce cholesterol levels, however. As an anti-inflammatory, it has also shown beneficial effects in the treatment of osteoporosis and bone fractures. Chondroitin sulphate is made from calf trachea and products made from dehydrated seaweed or Irish moss contain only minimal amounts of this nutrient.

Inositol

Inositol is closely linked to choline. Both are major constituents of lecithin and each is necessary for nerve transmission, as well as normal brain function. Inositol is also an important constituent of cell membranes and works together with a number of other B vitamins.

Although it is not an essential vitamin, inositol together with choline is used to treat arteriosclerosis, fatty liver problems and related disorders. Inositol is also used in the treatment of diabetes-related nerve problems. As a supplement it is available as inositol monophosphate.

Lignans and Isoflavones

Lignans are hormone-like substances that help prevent cancers of the breast, prostate or uterus. They are essential for the body's production of a protein that cleans unneeded sex hormones from the bloodstream. This lowers the risk for these cancers.

Like lignans, isoflavones work to prevent certain cancers. Lignans and isoflavones also work against prostate, uterus and breast cancers by blocking the formation of cancer growth at these organ sites. Lignans and isoflavones also have a therapeutic effect on other degenerative diseases such as diabetes or arthritis.

Lignans are produced in the intestine in the presence of vegetables, nuts and seeds and their unrefined, cold-pressed oils such as extra-virgin olive oil, almond oil, walnut oil and flax seed oil. Lignans are also produced from whole rye sourdough bread. Isoflavones are produced in the body from a substance contained in soy beans.

Lipoic Acid (Thioctic Acid)

Lipoic acid is another natural substance in the body which plays an essential role in a cell's production of energy. Normally, the body produces some of its own lipoic acid and absorbs the rest from food. Recently, however, lipoic acid has gained interest as a supplement for diabetics who benefit from its key role in the metabolism of sugars, as well as from its powerful antioxidant effects. Studies suggest that lipoic acid can prevent and treat nerve damage (neuropathy) associated with diabetes. Lipoic acid is well absorbed and is available in either capsules or tablets.

Lycopene

Lycopene is a carotenoid like beta-carotene and is derived from tomatoes. It has low or no vitamin A activity which makes it a significantly more powerful antioxidant, without the fear of vitamin A toxicity. It works to protect against aging. Its anticancer effects are also stronger than beta-carotene.

Para-aminobenzoic acid (PABA)

PABA is a nutrient which works in conjunction with several other vitamins in the B group, although it is not considered to be essential to the body. It is actually a constituent of another vitamin, folic acid. PABA is best known for its topical use as a sunscreen and to treat various skin conditions, especially vitiligo, as well as grey hair, digestive disorders, nervousness and depression. Many people are sensitive to PABA in sunscreens.

Athletic Supplements

Athletes need proper supplementation to keep energy levels high and avoid sports injuries. The essential nutrients should be considered first, and then apply special emphasis to the antioxidant family, including calcium ascorbate (buffered vitamin C), natural vitamin E, zinc and selenium.

There are, of course, other supplements that are beneficial to athletes, but these are the main ones, in addition to chromium picolinate, l-glutamine, l-carnitine, dehydroepiandrosterone (DHEA) and phosphatidylserine, also mentioned in this section.

Creatine

Creatine has become the most popular supplement used by athletes today. It is our body's natural energy supply for the muscles and is formed from amino acids manufactured in the liver. Although creatine can be supplied by eating meat and fish, athletes require a higher concentration which is more readily available in creatine supplements. Creatine builds lean body mass, provides energy for longer duration and speeds recovery time.

Ephedrine

Ephedrine works to reduce body fat levels. It is most beneficial when used in proper ratio combination with caffeine and willow bark, working synergistically to turn calories into heat instead of storing them as fat. The combination can also increase strength and focus. However, it is not a 'quick fix' to weight loss or cellulite reduction; it will only be effective if used in conjunction with proper nutrition and exercise.

Ion-exchanged Whey Peptides

Ion-exchanged whey peptides, or whey protein, is a protein that has a high biological value (i.e., it has more usable amounts of amino acids than other protein). Its concentration of essential amino acids is higher (up to fifty percent) and half of those aminos are branched-chain aminos which preserve muscle. Whey peptides boost the immune system which is burdened by intense exercise, and also increases levels of glutathione. The amount of whey peptides needed as supplementation depends on how much quality protein is consumed from the diet.

Reduced L-Glutathione

Glutathione is comprised of three amino acids: cysteine, glutamic acid and glycine. Reduced glutathione is a powerful antioxidant and is used to fight degenerative diseases and aging. However, because intense exercise depletes the body's natural level of glutathione, athletes are wise to restore it with supplementation. When supplementing with glutathione, it should be the reduced form because it has extra electrons that can quench free radicals; oxidized glutathione has already donated its electrons. Glutathione levels are enhanced by vitamin C and N-acetyl-cysteine.

Bee Products

Pollen

Pollen contains nearly all the nutrients required by humans. It is particularly rich in easily-assimilated amino acids and vitamin B12. Its remarkable properties, however, are not fully explained by its known nutrients. It improves endurance, promotes longevity, aids recovery from chronic illnesses and helps prevent some diseases. It is a remedy for hay fever and allergies. A teaspoon of pollen takes one bee approximately one month to gather if it works eight hours a day.

Royal Jelly

Royal jelly is made by nurse bees from pollen mixed with glandular excretions. Bees that are nursing their young produce royal jelly by chewing pollen. Royal jelly is much more potent than pollen and has a strong effect on the reproductive systems of men and women. Royal jelly can help treat extreme nutritional deficiencies and wasting diseases.

Propolis

Propolis is sometimes referred to as bee glue because bees will collect it, bring it back to the hive, mix it with wax flakes they secrete and use it to repair holes in the hive. It is the strongest natural antibiotic and disinfectant known. Not only is propolis antibiotic, but also antibacterial, antifungal, antimicrobial, antiseptic and antiviral. A strong support for the immune system, propolis is used widely, including cases of cancer, urinary infections, throat swelling, gout, open wounds, sinus congestion, colds, flus, bronchitis, gastritis and circulatory disorders.

Enzymes

Enzymes are energized protein molecules-the 'sparks of life' needed for every biological process. They are not present in cooked food since they are destroyed at 118°F (47°C). The body manufactures hundreds of various enzymes from proteins and nutrients in foods. Enzymes are also provided by the raw foods we eat which can aid digestion.

The best source of enzymes is raw foods, but they can be taken as supplements, including live green powders such as barley green blended with juice or water, when eating cooked or processed foods.

Take enzymes just before meals to aid digestion. Taken between meals on an empty stomach, they reduce inflammation and pain. For proper function, enzymes require the presence of adequate coenzymes; vitamins, minerals and electrolytes.

Three types of enzymes that can be taken as supplements are plant, pancreatic and antioxidant enzymes.

Plant Enzymes

Protease, lipase and amylase, taken with food, aid digestion in the stomach and the intestine. When taken on an empty stomach, they reduce inflammation, assist immune function and help enzymes to digest bacteria, toxins and partly digested proteins. Two popular enzymes are papain (with anti-inflammatory and wound-healing properties) and bromelain (with anti-inflammatory properties and which aids painful menstrual bleeding). These enzymes help the stomach digest proteins and they occur naturally in papaya and pineapple.

Pancreatic Enzymes

Pancreatin is an enzyme derived from animal pancreas. It works only in the small intestine. Taken with food, it aids in the digestion of proteins, fats and carbohydrates, and can stop adverse food reactions. Taken on an empty stomach, it reduces inflammation and pain.

Antioxidant Enzymes

Found naturally in sprouts, antioxidant enzymes have such names as superoxide dismutase, catalase, glutathione peroxidase and methionine reductase. They stop the damage caused by free radicals by converting them to harmless oxygen and water.

Essential Fatty Acids

Fatty acids are the building blocks for fats, two of which are as essential to the body as vitamins and minerals. Omega-6 linoleic and omega-3 alpha-linolenic acids are the two essential fatty acids the body cannot manufacture, and these need to be obtained from food or supplements. Many people do not obtain adequate amounts of essential fatty acids from their diet, especially omega-3.

Essential fatty acid supplements are used to treat and prevent a variety of illnesses, including cancer, diabetes, PMS, multiple sclerosis, and inflammatory, hormonal, heart and circulatory disorders. The supplements available are mainly the omega-6 essential fatty acids, including evening primrose oil, borage and black currant oils, of which evening primrose oil is the most popular.

It is important to get a balance of the omega-3 and omega-6 essential fatty acids. Flax seed oil and fish oils are excellent sources of the omega-3 essential fatty acids. Flax seed oil is available in capsules, but it is much easier to use in its liquid form due to the number of capsules needed to obtain a daily dose. (For more information, see Fats and Oils in Section 5, Optimal Nutrition for Optimal Health).

Green Food Supplements

Among the green food supplements are the microalgae-spirulina, chlorella and wild blue-green algae-and the cereal grasses, wheatgrass and barley grass. Green foods supplements have become popular for their high nutrient composition and especially their rich chlorophyll content. Chlorophyll is the substance that makes plants green, but in the body, it detoxifies, deodorizes and soothes inflammation. Chlorophyll also builds blood supply, activates enzymes and renews tissue. Besides chlorophyll, most green foods are rich in beta-carotene, protein and nucleic acids (RNA and DNA) for cell renewal.

These products are usually available freeze-dried in tablets or capsules, or as drinks.

Microalgae

As substances from the sea, microalgae were among the first life forms on earth. Spirulina is highly digestible with a mild detoxifying action and contains many essential nutrients. Chlorella is similar, but contains the most chlorophyll of the green foods. It also contains more nucleic acids and a few less nutrients. Wild blue-green algae is the most detoxifying of the microalgae.

Cereal Grasses

The cereal grasses are also an excellent source of chlorophyll and other nutrients, including many additional enzymes. Some of these enzymes aid digestion, while others work as antioxidants, protecting the body from free-radical damage. Wheatgrass and barley grasses are very similar, with barley grass being slightly easier to digest. People who are allergic to wheat almost always tolerate the barley grass.

Hormone Supplements

DHEA

DHEA is a naturally occurring hormone in humans and other mammals. It is produced largely in the adrenal glands and plays a major role in boosting the immune system, stimulating testosterone, estrogen and other hormones, and influencing mood.

Scientists have known about DHEA for more than fifty years. Clinical studies have shown that sufferers of every major disease, including obesity, diabetes, high blood pressure, cancer and heart disease, are deficient in DHEA. As we age, im-mune function declines and DHEA levels drop dramatically, leaving our bodies susceptible to disease.

Supplementation has provided significant positive results in many people. Studies indicate DHEA increases energy levels, enhances sex drive, improves immunity to disease, reduces the effects of stress, stimulates memory, decreases body fat and even slows down the aging process.

Melatonin

Melatonin is another naturally occurring hormone produced by the pineal gland in the brain, but is also found in plants and algae. Melatonin regulates the body's internal clock, which governs the ability to fall asleep. Research began in the late 1950s, but new studies are revealing additional effects of the hormone, including its anti-aging benefits. It also stimulates the immune system, alleviates depression and helps prevent or ease jet lag. Shift workers have found significant relief from insomnia, since melatonin resets the body's sleep-wake patterns. Further studies have indicated melatonin's antioxidant effects and its possible use in the treatment of cancer (breast cancer in particular), heart disease and high cholesterol. Women can supplement with melatonin to offset osteoporosis, PMS and use it as a form of birth control.

Natural melatonin production is greatly influenced by modern society and the influx of electromagnetic radiation from computers, television sets, microwaves, fluorescent lights and even air travel, all of which adversely affect the body's natural magnetic and hormonal rhythms. Melatonin supplements can help reverse the negative effects of environmental electromagnetic pollution and re-establish the body's natural hormonal balance. Melatonin is produced during our sleep in total darkness. It can be inhibited if even one light is turned on.

Phospholipids

Choline

Like the B vitamins, choline is a coenzyme needed for metabolism. Choline exists in all living cells, but is probably best known as a major part of lecithin, an emulsifier that keeps fats and cholesterol from clumping together in the blood. Besides this function, choline is vital for nerve transmission and brain function.

In the body, vitamin B12 works with folic acid and the amino acid methionine to produce choline. While it is produced naturally, choline supplementation has become important in the treatment of mental illness and Alzheimer's, as well as fatty liver and cholesterol problems. As a supplement, choline is available as phosphatidylcholine in lecithin.

Lecithin

Lecithin is a phospholipid and supplies the body with choline and inositol. Lecithin emulsifies fat, breaking it down to smaller fat droplets. This action speeds and improves the digestion of fats by enzymes because the surface area is increased. Lecithin aids liver function, keeps the arterial lining free from cholesterol and prevents kidney and gallstones from forming.

Phosphatidylcholine

Phosphatidylcholine is the most active form of choline which is necessary for healthy neurological function and aids the liver, especially in cases of excessive alcohol or chemical intake. Supplementation with phosphatidylcholine can lower cholesterol levels or remove cholesterol from tissue deposits, and inhibit platelet aggregation. It has also been used to enhance memory and treat depression.

Phosphatidylserine

Phosphatidylserine is a naturally occurring phospholipid (a 'good' fat) in the brain that keeps cell membranes healthy so that the cells can transmit chemicals and nerve impulses. While the body can produce this substance from essential fatty acids and vitamins, supplementation has been used to enhance mental function, especially in persons who are no longer producing this nutrient effectively. Phosphatidylserine supplements have been particularly useful in combating depression and Alzheimer's disease, and for improving mood and especially memory. Phosphatidylserine is a unique product derived from soy lecithin.

Proanthocyanidins

Proanthocyanidins are a group of nutrients belonging to the flavonoids. They share many similarities with bioflavonoids, strengthening the capillaries and collagen tissues to prevent and treat allergies, varicose veins and inflammation. These flavonoids are among the most powerful antioxidants available, preventing free-radical damage to cell structures.

Bilberry

Bilberry is a European strain of blueberry. The anthocyanins in bilberry prevent capillary fragility and inhibit platelet aggregation. It is a good anti-inflammatory because it stimulates the release of the vasodilator prostaglandin in vitro. Bilberry is used in conditions such as cataracts, retinitis, glaucoma and diabetic retinopathy.

Grape Seed Extract

Grape seed extract contains procyanidolic oligomers (PCO), or plant flavonoids. Grape seed extract is the only proanthocyanidin that has the gallic ester, the most potent free-radical scavengers. It is recommended for arthritis, bursitis, gum disease, heart disease and for improving athletic performance. It is often used as a replacement for those who are allergic to pine bark.

Pine Bark Extract

Pine bark extract is also a PCO, and is more commonly known by its trade name, Pycnogenol. It was the first source of PCO to be discovered. The properties of pine bark are so similar to grape seed extract that the extracts are often referred to interchangeably. Some people may have greater success with pine bark than with grape seed (or vice versa). This may be explained by the human body's individual differences at the molecular level, rather than a testament to the quality of one over the other.

Probiotics-The Friendly Intestinal Bacteria

Over the years, bacteria have earned a bad reputation because they are usually associated with disease. The fact is, without bacteria, the body would cease to function properly. Friendly intestinal bacteria exist in the digestive tract to maintain a healthy intestinal flora necessary for the proper digestion and assimilation of food. A healthy intestinal flora also prevents the growth of undesirable micro-organisms, including candida yeast overgrowth and bacteria that cause disease. The bacteria that support and enhance life are called probiotics.

Deficiencies of these friendly bacteria are not uncommon due to sickness, bad eating habits and antibiotic use. Fermented foods, including yogurt and cheese, provide some of these friendly bacteria, but probiotic supplements contain much greater amounts. For this reason, supplements are preferred to ensure adequate repopulation of friendly bacteria after antibiotic use, to treat candida or to treat an intestinal infection.

Probiotics work best when taken on a regular basis-to counteract the many adverse conditions we are subjected to (stress, inadequate diet, pollution). Since there are a great many products on the market, be sure to obtain one with a good reputation and always keep the supplements refrigerated, especially after opening.

Lactobacillus acidophilus

Lactobacillus acidophilus is the primary strain friendly bacteria in the body, found in the mouth, small and large intestines, and vagina. It enhances the breakdown of lactose (milk sugar) by producing the enzyme lactase. Acidophilus can reduce cholesterol levels and the proliferation of hostile yeasts like Candida albicans. It also destroys hostile bacteria by producing natural antibiotic substances.

Bifidobacterium bifidum

The bifidobacteria are the first to inhabit the intestines through the mother's milk. In adolescents and adults, bifidobacteria are the major component of the intestines, although they are also found in the vagina. As the body ages, or because of illness, bifidobacteria are depleted, so supplementation is important. Bifidobacteria prevent pathogenic bacteria and yeasts from flourishing in the intestines, and produce acetic and lactic acid, which keeps the pH at its optimum level. They also play a part in babies' weight gain, as well as produce B vitamins, and assist in the dietary management of liver conditions.

Enterococcus faecium

Faecium resides in the intestines and vagina, and can be found on skin, dust, plants and dairy products. Resistant to unfavorable environments, it survives despite acidity, temperature, salt, drying, and atmospheric oxygen. Faecium reduces vitamin deficiency, diarrhea and supports treatments for live impairment. It also inhibits the effects of E. coli, Salmonella and other bacteria in the intestines.

Lactobacillus rhamnosus

Rhamnosus is a transient bacteria in the intestine. In humans, it is found in the intestines and mouth. It is also found in milk, cheese and dairy products. Rhamnosus is a more recent discovery and is now known to be responsible for some of the benefits that were originally attributed to acidophilus. It is more resistant to bile salts, guards against gut permeability defects, provides the last chance for protein to be digested and prevents E. coli and other pathogens from attaching to the intestinal wall.