· The
13 well-identified vitamins are classified according to
their ability to be absorbed in fat or water. The
fat-soluble vitamins—A, D, E, and K—are generally
consumed along with fat-containing foods, and because
they can be stored in the body's fat, they do not have
to be consumed every day. The water-soluble vitamins—the
eight B vitamins and vitamin C—cannot be stored and must
be consumed frequently, preferably every day (with the
exception of some B vitamins, as noted below).
The
body can manufacture only vitamin D; all others must be
derived from the diet.
Vitamin
A
It affects the formation and maintenance
of skin, mucous membranes, bones, and teeth; vision; and
reproduction.
The
body obtains vitamin A in two ways. One is by
manufacturing it from carotene, a vitamin precursor
found in such vegetables as carrots, broccoli, squash,
spinach, kale, and sweet potatoes. The other is by
absorbing ready-made vitamin A from plant-eating
organisms. In animal form, vitamin A is found in milk,
butter, cheese, egg yolk, liver, and fish-liver oil.
An
early deficiency symptom is night blindness (difficulty
in adapting to darkness); other symptoms are excessive
skin dryness; lack of mucous membrane secretion, causing
susceptibility to bacterial invasion; and dryness of the
eyes due to a malfunctioning of the tear glands, a major
cause of blindness in children in developing countries.
Excess
vitamin A can interfere with growth, stop menstruation,
damage red blood corpuscles, and cause skin rashes,
headaches, nausea, and jaundice.
Vitamin
B1
Thiamine,
is a colorless, crystalline substance, acts as a
catalyst in carbohydrate metabolism, enabling pyruvic
acid to be absorbed and carbohydrates to release their
energy. Thiamine also plays a role in the synthesis of
nerve-regulating substances.
Foods richest in thiamine are pork, organ
meats (liver, heart, and kidney), brewer's yeast, lean
meats, eggs, leafy green vegetables, whole or enriched
cereals, wheat germ, berries, nuts, and legumes. Milling
of cereal removes those portions of the grain richest in
thiamine; consequently, white flour and polished white
rice may be lacking in the vitamin.
Deficiency
in thiamine causes beriberi, which is characterized by
muscular weakness, swelling of the heart, and leg cramps
and may, in severe cases, lead to heart failure and
death.
· Vitamin
B2
Riboflavin,
like thiamine, serves as a coenzyme—one that must
combine with a portion of another enzyme to be
effective—in the metabolism of carbohydrates, fats, and,
especially, respiratory proteins. It also serves in the
maintenance of mucous membranes.
The
best sources of riboflavin are liver, milk, meat, dark
green vegetables, whole grain and enriched cereals,
pasta, bread, and mushrooms.
Riboflavin
deficiency may be complicated by a deficiency of other B
vitamins; its symptoms, which are not as definite as
those of a lack of thiamine, are skin lesions,
especially around the nose and lips, and sensitivity to
light.
· Vitamin
B3
Niacin,
also known as nicotinic acid and vitamin B3, also works
as a coenzyme in the release of energy from nutrients.
In large amounts it reduces levels of cholesterol in the
blood, and it has been used extensively in preventing
and treating arteriosclerosis. Megadoses of niacin have
been used experimentally in the treatment of
schizophrenia, although no experimental proof has been
produced to show its efficacy.
The
best sources of niacin are liver, poultry, meat, canned
tuna and salmon, whole grain and enriched cereals, dried
beans and peas, and nuts. The body also makes niacin
from the amino acid tryptophan.
A
deficiency of niacin causes pellagra, the first symptom
of which is a sunburnlike eruption that breaks out where
the skin is exposed to sunlight. Later symptoms are a
red and swollen tongue, diarrhea, mental confusion,
irritability, and, when the central nervous system is
affected, depression and mental disturbances.
Large doses over long periods cause liver
damage.
Vitamin
B5
Pantothenic
acid, another B vitamin, plays a still-undefined role in
the metabolism of proteins, carbohydrates, and fats. It
is abundant in many foods and is manufactured by
intestinal bacteria as well.
Vitamin
B6
Pyridoxine
is necessary for the absorption and metabolism of amino
acids. It also plays roles in the use of fats in the
body and in the formation of red blood cells. Pyridoxine
is needed in proportion to the amount of protein
consumed.
The
best sources of pyridoxine are whole (but not enriched)
grains, cereals, bread, liver, avocadoes, spinach, green
beans, and bananas.
Pyridoxine
deficiency is characterized by skin disorders, cracks at
the mouth corners, smooth tongue, convulsions,
dizziness, nausea, anemia, and kidney stones.
Vitamin
B7 or H
Biotin,
a B vitamin that is also synthesized by intestinal
bacteria and widespread in foods, plays a role in the
formation of fatty acids and the release of energy from
carbohydrates. Its deficiency in humans is unknown.
Vitamin
B9
Folic
acid,
or folacin, is a coenzyme needed for forming body
protein and hemoglobin. Folic acid is effective in the
treatment of certain anemias and sprue. Women should
continue to take that dose through the first three
months of pregnancy.
Recent
investigations show that folic acid deficiency may be
responsible for neural tube defects, a type of birth
defect that results in severe brain or neurological
disorders (see Spina Bifida). The U.S. Public Health
Service recommends that women of child-bearing age take
0.4 mg of folic acid daily.
Dietary
sources are organ meats, leafy green vegetables,
legumes, nuts, whole grains, and brewer's yeast. Folic
acid is lost in foods stored at room temperature and
during cooking. Unlike other water-soluble vitamins,
folic acid is stored in the liver and need not be
consumed daily.
Vitamin
B12
Cobalamin,
one of the most recently isolated vitamins, is necessary
in minute amounts for the formation of nucleoproteins,
proteins, and red blood cells, and for the functioning
of the nervous system.
Cobalamin
is obtained only from animal sources—liver, kidneys,
meat, fish, eggs, and milk. Vegetarians are advised to
take vitamin B12 supplements.
Cobalamin
deficiency is often due to the inability of the stomach
to produce glycoprotein, which aids in the absorption of
this vitamin. Pernicious anemia results, with its
characteristic symptoms of ineffective production of red
blood cells, faulty myelin (nerve sheath) synthesis, and
loss of epithelium (membrane lining) of the intestinal
tract.
Vitamin
C
Important in the formation and
maintenance of collagen, the protein that supports many
body structures and plays a major role in the formation
of bones and teeth. It also enhances the absorption of
iron from foods of vegetable origin.
Sources
include citrus fruits, fresh strawberries, cantaloupe,
pineapple, and guava. Good vegetable sources are
broccoli, brussels sprouts, tomatoes, spinach, kale,
green peppers, cabbage, and turnips.
Scurvy
is the classic manifestation of severe ascorbic acid
deficiency. Its symptoms are due to loss of the
cementing action of collagen and include hemorrhages,
loosening of teeth, and cellular changes in the long
bones of children. Assertions that massive doses of
ascorbic acid prevent colds and influenza have not been
borne out by carefully controlled experiments (see Cold,
Common). In other experiments, however, ascorbic acid
has been shown to prevent the formation of
nitrosamines—compounds found to produce tumors in
laboratory animals and possibly also in humans.
Although
unused ascorbic acid is quickly excreted in the urine,
large and prolonged doses can result in the formation of
bladder and kidney stones, interference with the effects
of blood-thinning drugs, destruction of B12, and the
loss of calcium from bones.
Vitamin D
This
vitamin is necessary for normal bone formation and for
retention of calcium and phosphorus in the body. It also
protects the teeth and bones against the effects of low
calcium intake by making more effective use of calcium
and phosphorus. The active form is as cholecalciferol
or D3.
Also
called the sunshine vitamin, vitamin D is obtained from
egg yolk, liver, tuna, and vitamin-D fortified milk. It
is also manufactured in the body when sterols, which are
commonly found in many foods, migrate to the skin and
become irradiated.
Vitamin
D deficiency, or rickets, occurs only rarely in tropical
climates where sunlight is abundant, but it was once
common among children of northern cities before the use
of vitamin D-fortified milk. Rickets is characterized by
deformities of the rib cage and skull and by bowlegs,
due to failure of the body to absorb calcium and
phosphorus.
Because
vitamin D is fat-soluble and stored in the body,
excessive consumption can cause vitamin poisoning,
kidney damage, lethargy, and loss of appetite.
Vitamin E
The
role of vitamin E in the human body is not clearly
established, but it is known to be an essential nutrient
in more than 20 vertebrate species. The vitamin plays
some role in forming red blood cells and muscle and
other tissues and in preventing the oxidation of vitamin
A and fats.
It
is found in vegetable oils, wheat germ, liver, and leafy
green vegetables. Vitamin E is popularly advocated for a
wide range of diseases, but no substantial evidence has
been found to back these claims.
Although
vitamin E is stored in the body, overdoses appear to
have lower toxic effects than do overdoses of other
fat-soluble vitamins.
Vitamin K
This
vitamin is necessary mainly for the coagulation of
blood. It aids in forming prothrombin, an enzyme needed
to produce fibrin for blood clotting.
The
richest sources of vitamin K are alfalfa and fish
livers, which are used in making concentrated
preparations of this vitamin. Dietary sources include
all leafy green vegetables, egg yolks, soybean oil, and
liver. For a healthy adult, a normal diet and bacterial
synthesis in the bowels usually are sufficient to supply
the body with vitamin K and prothrombin.
Digestive disturbances may lead to defective absorption
of vitamin K and hence to mild disorders in blood
clotting.
Herbs: Key Facts
In
botany, soft-tissued plant that does not develop
permanent woody tissues above ground. Such plants may be
annual, biennial, or perennial. Herbaceous plants are
generally considered to include soft-tissued
angiosperms, or flowering plants, but may also include
the ferns, club mosses, and horsetails. The term herb is
applied by pharmacists to any plant or plant part that
has medicinal properties. Herb parts that are used as
food or seasoning are called culinary herbs or potherbs.
Ashwagandha Root Extract
(Withania somnifera)
Habitat: India
Medicinal Parts: fresh and dried root
Medicinal Effects: anti-inflammatory,
antioxidant
Contraindications: none documented
Black
Cohosh Root Extract (Cimicfuga racemosa)
Habitat: Native to Canada and the U.S.
Medicinal Parts: fresh and dried root
Medicinal Effects: Phytoestrogen.
Analgesic, anti-inflammatory, improves bone metabolism
Contraindications: Not to be used during
pregnancy
Boswellia Serratia Extract (Boswellia serrate)
Habitat: India, north Africa, Middle
East
Medicinal Parts: trunk of tree
Medicinal Effects: analgesic,
anti-inflammatory
Contraindications: Not to be used during
pregnancy
Bromelain
(Pineapple extract)
Medicinal Parts: fruit and stem
Medicinal Effects: analgesic,
anti-inflammatory
Contraindications: none documented
Devil’s Claw
(Harpagophytum procumbens)
Habitat: South Africa and Nambia,
Savannas and the Kalahari
Medicinal Parts: dried tubular roots,
thick lateral tubers
Medicinal Effects: Analgesic,
anti-inflammatory
Contraindications: Not to be used in
presence of gastric ulcers
Gotu Kola Extract
(Centella asiatica)
Habitat: Southeast Asia, India,
southeast U.S., Mexico, South America
Medicinal Parts: fresh and dried leaves,
stems
Medicinal Effects: Anti-inflammatory,
improves venous return, wound healing
Contraindications: Not to be used during
pregnancy
Green Tea
(Camellia sinensis)
Habitat: Does not originate in the
wild. Originally cultivated in China, grown as a tea
plant today also in India, Sri Lanka, Japan, Kenya,
Turkey, and Arhgentina.
Medicinal Parts: The very young downy
leaves.
Medicinal Effects: Antioxidant
activity. Green tea is another common dietary substance
defined as a potential modulator of arthritis. It is
rich in Bioflavinoids (see below). Catechins,
polyphenolic compounds in green tea, are potent
antioxidants and thus scavenge free oxygen radicals.
Data from the few studies done so far suggest that the
active ingredients of green tea also may have a
beneficial effect on arthritis. In vitro studies using
organ cultures of bovine and human normal and
osteoarthritic cartilage demonstrate that polyphenols
from green tea prevent type II collagen and proteoglycan
degradation. 29 In a mouse model of collageninduced
arthritis, in which arthritis developed after systemic
injection of type II collagen, green tea polyphenols
reduced the incidence of arthritis as well as the
expression of TNF-a, COX-2, and degradative enzymes. 30
However, limited information exists on the role of these
compounds as protective agents, and their use in OA is
unsupported.
Contraindications: Not to be used during
pregnancy, kidney disease
Horse Chestnut Extract
(Aesculus hippocastanum)
Habitat: Greece, Bulgaria, northern
Europe, Himalayas
Medicinal Parts: dried leaves, oil from
pealed fruit and seeds
Medicinal Effects: anti-inflammatory,
improves venous return
Contraindications: use with caution when
taking coumadin
Horsetail Silica
(Equisetum arvense)
Habitat: Europe, Asia, China, Japan
Medicinal Parts: fresh and dried sterile
shoots,
Medicinal Effects: anti-inflammatory
Contraindications: impaired heart or kidney function
Willow
Bark
(Salix species)
Habitat:
Central and southern Europe
Medicinal Parts:
bark
Medicinal Effects: anti-inflammatory
Contraindications:
care when used in combination with NSAIDs
Minerals: Key Facts
An
inorganic compound needed by the body for good health,
proper metabolic functioning, and disease prevention.
Minerals are minute amounts of metallic elements that
are vital for the healthy growth of teeth and bones.
They also help in such cellular activity as enzyme
action, muscle contraction, nerve reaction, and blood
clotting. Mineral nutrients are classified as major
elements (calcium, chlorine, magnesium, phosphorus,
potassium, sodium, and sulfur) and trace elements
(chromium, copper, fluoride, iodine, iron, selenium, and
zinc).
Calcium
Essential
for bone and tooth formation, muscle contraction, weight
loss, nerve transmission, and blood clotting.
Dairy products, sardines, almonds, kale,
and sesame seeds.
1000 mg to 1500 mg (post menopause,
pregnancy)
Copper
Necessary (along with iron) for the
formation of hemoglobin
Whole grain products, lobster, shrimp,
prunes, nuts, and seeds.
May result in anemia.
2 mg
Iron
Involved in the storage and transport of
oxygen, immune function, and the formation of new red
blood cells.
Fruits, vegetables, meat, fish, poultry,
and grain products.
May result in fatigue and anemia.
18 mg
Magnesium
Involved
in bone, enzyme, and heart function. Also conducts nerve
impulses and the contraction of muscles (magnesium
relaxes muscle).
Milk, green leafy vegetables, yogurt,
nuts, and meat.
May result in muscular pain, weakness,
and insomnia.
400 mg
Manganese
Involved in energy metabolism and is
required for normal development of the skeleton and
connective tissue.
Nuts, whole grain cereals, dried legumes,
and green leafy vegetables.
No known deficiency symptoms.
2 mg
Phosphorous
Component
of bones and teeth, involved in energy-transfer systems,
and responsible for maintenance of pH balance.
Meat, eggs, poultry, dairy products, and
enriched wheat-type cereals.
May result in poor bone health.
1000 mg
Zinc
Maintains normal growth, development,
reproduction, immunity, and testosterone production.
Zinc is also involved in maintaining a healthy appetite.
Meat, eggs, fortified cereals, and dairy
products.
May
result in skin rash, poor growth, and hair loss.
15
mg
Other Nutrients
Bioflavinoids
(Vitamin P)
Bioflavonoids (Ipriflavone)
enhance the absorption and action of Vitamin C and for
this reason they should be taken together. Bioflavonoids
are effectively used in the treatment of sports injuries
as they are pain relieving. They may also be used in
relieving pain in the legs and across the back.
Deficiency of vitamin P: If a diet
contains enough fruit and vegetables, bioflavonoids
should not be deficient, but deficiency would show up as
bruising. Where antioxidants are indicated and none
present bioflavonoids could be of help, as well as iron
deficiency, since it helps with the absorption of iron.
Food sources of bioflavonoids - vitamin P
Bioflavonoids are found in the white material just
beneath citrus peel, as well as in peppers, grapes, pine
bark, onions, garlic, blue and red berries, green tea as
well as buckwheat.
Glucosamine and
Chondroitin Sulfate
Although glucosamine and
chondroitin sulfate are not yet approved by the US
Food and Drug Administration, there is evidence that
these agents improve the symptoms of osteoarthritis
(OA). Chondroprotective effects have been supported by
cell culture studies, studies in animal models, and
human clinical trials. Glucosamine (2-
amino-2-deoxy-alpha-D-glucose) is an amino sugar
molecule; chondroitin sulfate is a long,
unbranched polysaccharide composed of alternating
residues of glucuronic acid and N-acetyl glucosamine.
Although glucosamine is easily absorbed from the
stomach, the more complex structure of chondroitin
sulfate results in much less efficient uptake. Both
agents are components of the complete proteoglycans
found in cartilage. In cell cultures, both have been
observed to increase the synthesis of proteoglycans in
articular chondrocytes.
Glucosamine
has been studied much more extensively than
chondroitin sulfate. In addition to its anabolic
effects on proteoglycan synthesis, glucosamine
also seems to prevent tissue catabolism. In rat
chondrocyte cultures, glucosamine prevented the
IL-1b–induced decrease in proteoglycan production and
interfered with the ability of IL-1b to activate the
nuclear factor kB (NFkB), which is critically involved
in tissue inflammation and catabolism. Experiments in
human chondrocytes similarly show that glucosamine
blocks IL-1b-mediated induction of nitric oxide, COX-2,
and IL-6. Glucosamine also prevented nitric oxide
stimulation by TNF-a. Although controversy remains
regarding the therapeutic effect of glucosamine
and chondroitin sulfate, the preponderance of
data suggests that oral glucosamine at
concentrations of 1,500 mg/day improves the symptoms of
OA compared with placebo. Other studies have
demonstrated that relief of symptoms is similar to that
observed with nonsteroidal anti-inflammatory drugs (NSAIDs),
although the onset of actionis slower. One focus of
research is a potential chondroprotective effect that
delays the progression of OA. In a rabbit instability
model of OA, a combination of glucosamine and
chondroitin sulfate was more effective in
maintaining cartilage proteoglycans and matrix structure
than was either agent alone; but each agent alone
decreased the onset and incidence of arthritis. A
double-blind, placebo-controlled study of 212 patients
with OA followed for 3 years demonstrated progressive
joint space narrowing (mean, -0.31 mm) in control
subjects but no significant joint space narrowing (mean,
-0.06mm) in subjects who received oral glucosamine.
Glucosamine thus may have a disease-modifying
effect, a finding that could stimulate ongoing clinical
trials to assess the efficacy of this agent.
Hyaluronic Acid
Hyaluronic
acid (also called Hyaluronan) is a component of
connective tissue whose function is to cushion and
lubricate. Hyaluronan occurs throughout the body in
abundant amounts in many of the places people with
hereditary connective tissue disorders have problems
such as joints, heart valves and eyes. Hyaluronic acid
abnormalities are a common thread in connective tissue
disorders. Interestingly, they are also common
biochemical anomalies in most of the individual features
of connective tissue disorders such as mitral valve
prolapse, TMJ, osteoarthritis, and keratoconus.
Hyaluronic
acid has been nicknamed by the press as the "key to the
fountain of youth" because it has been noted that at
least some people who ingest a lot of it in their diets
tend to live to ripe old ages.
UC-II™
Derived from chicken sternum cartilage,
UC-II® consists of undenatured (native) type II
collagen, a revolutionary new dietary ingredient that
works with the immune system to promote healthy joints
and increase joint mobility and flexibility
(FDA-notified and published new dietary ingredient).*
Supported by six human clinical studies, including
research at Harvard University Medical School.
Type II collagen administered orally
works with the immune system to promote healthy joints
by a process called oral tolerization. This process
helps the body to differentiate between foreign
invaders, such as bacteria, and elements that are good
for the body, such as nutrients. The process of oral
tolerization takes place in the small intestine where
food is absorbed. Through a complex series of
immunological events, patches of lymphoid tissue
surrounding the small intestine screen incoming
compounds and serve as a "switch" to turn the body's
immune response to foreign substances on or off,
depending upon what that substance is. In the case of UC-II,
small amounts (typically 10 milligrams or less) taken
orally have been shown to turn off the immune response
targeted at the type II collagen present in bone joint
cartilage.
N-acetyl cysteine
NAC helps the body synthesize
glutathione, an important antioxidant.
MSM
MSM is a commonly used acronym for methylsulfonylmethane, a naturally occurring source of
sulfur and an ingredient often featured in joint
supplement products. Methylsulfonylmethane (MSM)
contains sulfur in a form the body can readily use.
Sulfur is necessary for the production of collagen,
glucosamine, chondroitin and certain anti-oxidants - all
of which are vital to healthy cartilage and overall
joint health. MSM is believed by some to have multiple
health benefits including anti-inflammatory, detoxifying
and healing properties. MSM is also claimed to help with
blood circulation, muscle cramps, energy, alertness,
food allergies and free radicals. One advantage to MSM
is that it provides the vital sulfur ingredient without
having a "sulfuric" taste or smell.
L-lysine
Lysine is an essential amino acid, which
means that it is essential to human health but cannot be
manufactured by the body. For this reason, lysine must
be obtained from food. Amino acids are the building
blocks of protein. Lysine is important for proper growth
and it plays an essential role in the production of carnitine, a nutrient responsible for converting fatty
acids into energy and helping to lower cholesterol.
Lysine appears to help the body absorb and conserve
calcium and it plays an important role in the formation
of collagen, a substance important for bones and
connective tissues including skin, tendon, and
cartilage.
If there is too little lysine in the
diet, kidney stones and other health related problems
may develop including fatigue, nausea, dizziness, loss
of appetite, agitation, bloodshot eyes, slow growth,
anemia, and reproductive disorders. It is extremely
rare, however, to obtain insufficient amounts of lysine
through the diet. Generally, only vegetarians who follow
a macrobiotic diet and certain athletes involved in
frequent vigorous exercise are at risk for lysine
deficiency. For vegetarians, legumes (beans, peas and
lentils) are the best sources of lysine.
L-lysine helps improve the absorption of
calcium from the digestive tract and prevent loss of
calcium in the urine. In so doing, some researchers
speculate that L-lysine may help prevent bone loss
associated with osteoporosis. In addition, test tube
studies suggest that L-lysine in combination with L-arginine
(another amino acid) increases the activity of
bone-building cells and enhances production of collagen.
Good sources of lysine are foods rich in
protein including meat (specifically red meat, pork, and
poultry),cheese (particularly parmesan), certain fish
(such as cod and sardines), nuts, eggs, soybeans
(particularly tofu, isolated soy protein, and defatted
soybean flour), spirulina, and fenugreek seed.
Ornithine alpha-ketoglutarate
(OKG)
The
amino acids ornithine and glutamine are combined to form
ornithine alpha-ketoglutarate (OKG).
OKG
has been shown to improve protein retention, wound
repair, and immune function in hospitalized patients
partly by increasing levels of growth-promoting
(anabolic) hormones such as insulin and growth hormone.1
In a large, well-controlled trial, 2 non-hospitalized
elderly people benefited from 10 grams per day of OKG as
they recovered from various illnesses or surgery,
showing improved appetite, weight gain, muscle growth,
reduced need for medical care, and improved quality of
life. It appears to decrease protein catabolism and/or
increase protein synthesis under these conditions. OKG
is a popular nutritional supplement for athletes,
although no studies on muscle growth in athletes using
OKG have been published.
Although the amino acids that comprise OKG are present
in protein foods such as meat and poultry and fish, the
OKG compound is found only in supplements.
Omega 3 Fatty Acids
