Vitamin B complex

Vitamin B complex is a combination product that supplements in one pill or formulation a number of B vitamins which include biotin, choline, folic acid, inositol, PABA 9para-aminobenzoic acid), Vitamin B-1 (thiamin), B-2 (riboflavin), B-3 (niacin), B-5 (pantothenic acid), B-6 (pyridoxine) and B-12 (cobalamin). Vitamin B complex is a choice of nutrients with very similar properties that complement each other but have separate nutrients. All these are soluble in water and are found in almost similar food sources. Unlike minerals, vitamin B complex is organic molecule which means it contains carbon and functions as catalysts for chemical reactions in our bodies. A catalyst aids in the efficiency of chemical reactions and at a faster rate than under normal conditions. In a vitamin B complex deficiency these catalysts are missing and normal body functions are impeded and disease might occur.

Vitamin B complex can be broken down into three general categories which include: Energy releasing – B1, B2, B3, B5, B6 and biotin. Another general category of B complex is hematopoietic – Folic acid (B9), B12, B5 and B6. And the third general category is Other- B1, B3, B6, B9 and B12. Vitamin B complex products are available in two forms: B-50s and B-100s. In purchasing B-50, look for minimum doses of the following vitamins: 400 mcg folic acid, 50 mcg B-12 and biotin and 50 mg of all other B vitamins. You can find twice of these in B-100 complexes. Folic acid (400 mcg) remains the same though. To lessen side effects and increase absorption of vitamin B complex, take this vitamin with food. You may notice your urine turning into a bright yellow color. This is a harmless side effect due to riboflavin (B-2).

Vitamin B complex treats a host of ailments such as alcoholism, depression, diabetes, hair problems, lupus, multiple sclerosis and stress. Other heath benefits one can derived from Vitamin B complex include:

- Promotes health of skin, bones, hair and muscle

- Promotes health of the mucosal membranes especially around the mouth

- Aids in intestinal health and bowel function

- Provides relief of moodiness, restlessness, irritability, insomnia and fatigue

- Improves liver health

- Enhances brain cell function and health

- Provides relief from skin problems such as dry and itchy skin and rashes

- Provides relief from PMS

- Promotes normal growth and development

- Maintains stomach acidity, normal appetite and health of the digestive tract.

Deficiency in Vitamin B complex could lead to moodiness, restlessness, irritability, insomnia, muscular weakness, sore or dry mouth and tongue. Natural sources rich in Vitamin B complex include brewer’s yeast, liver, whole-grain cereals, rice, nuts, milk, eggs, meats, fish, fruits, green leafy vegetables and others.

Vitamin B complex supplements such as tablets should be taken earlier or in the middle of a large meal since taking vitamin B complex after a meal could cause irritation or gradual erosion of esophageal sphincter which could result in Gastroesophageal Reflux Disease (GERD). Do not lie down immediately after taking the supplements. If you are pregnant or nursing or have an illness, consult your doctor first before using vitamin B complex as treatment.

Vitamin A

Vitamin A is known for its capacity to enhance vision. It was first isolated in 1930. The body gets its supply of vitamin A through animal fats. The rest is synthesized in the intestines form beta-carotene and other carotenoids which can be found in a number of fruits and vegetables. Vitamin A is stored in the liver. Small amounts can be found in human tissues called retinoids coming from the vitamin’s effect on vision especially retina.

Vitamin A offers a number of health benefits of the body. Among them are:

- Undoubtedly it is the best nutrient for healthy eyesight. It helps in the proper functioning of retina of the eye. And is vital for the mucus membrane surrounding the eyes. It is essential in preventing night blindness.

- It prevents infections such as colds, flu and bronchitis. Since it maintains healthy mucous membranes, Vitamin A helps in fighting colds and other common infections. It also helps in healing the damaged lung tissue in chronic bronchitis and prevents recurrences.

- It fights cancer. Since Vitamin A boosts the immune system then it is valuable in treating breast and lung cancer. And in increasing survival of leukemia patients. Also, protects from melanoma.

- It treats skin disorders such as acne, eczema, psoriasis and rosacea. This is due to the fact that Vitamin A is essential for healthy skin.

- It controls cold sores because of its anti-viral properties.

- It corrects hair and scalp problems which is often a sign of Vitamin A deficiency.

- It encourages healing of minor burns, cuts and scrapes.

- It protects against certain gastrointestinal problems because it protects the lining of the digestive tract thus relieving inflammatory bowel disease and ulcers.

Vitamin A is available in various formulations: tablet, suppository, softgel, ointment, liquid, cream and capsule. The recommended dietary allowance (RDA) for Vitamin A is 5000 IU daily for men and 4000 IU daily for women. For those who have vitamin A deficiency symptoms include lesser resistance to infection, flaky scalp, heavy or prolonged menstrual periods, night blindness or even complete blindness. For those that have more than enough, this can cause serious health problems. It is impossible though to get excessive Vitamin A because the body only makes what it needs. Caution should be exercised when taking ‘performed’ vitamin A because it has been synthesized already. Symptoms due to toxicity of Vitamin A include: dry skin, brittle nails, excessive hair loss, bleeding gums, weight loss, irritability, nausea and fatigue.

As a special reminder when buying vitamin A products, keep in mind that some manufacturers use retinol equivalents (RE) instead of international units (IU). To get the recommended daily allowance, one RE is equivalent to 3.3 IU. Vitamin E and zinc helps the body in using Vitamin A. So take a daily dose of both vitamin and mineral in order to get the desired RDA.

To improve resistance to colds, flu and other viral infections, take 50,000 IU twice daily for five days. Reduce it to 25,000 IU a day for not more than 10 days. Do not take vitamin A with isotretinoin or other acne drugs as they can cause high blood levels of vitamin A which leads to side effects. Do not use more than the recommended dosage. And if pregnant, do not take more than 5,000 IU of vitamin A daily. Higher dosage than that could cause birth defects.

Copper in the Diet

When dealing with copper, so many ideas can be associated. A certain article can discuss copper as a metal, as a chemical element, as a nutrient, and a lot more. That is basically the reason that in this article I will merely tackle some ideas about copper in the diet or copper as a nutrient.

Copper is increasingly considered as an essential micronutrient in the human body. In fact, a growing body of research and clinical studies demonstrate that copper, as part of the balanced diet has a vital role to play in order to ensure a broad array of health benefits.

Generally, copper is essential in the body since it has the capability to transform the human body’s iron to a form of hemoglobin. This needed micronutrient also acts as a co-factor for several enzymes such as those enzymes that are essential for the proper functioning of the skin and hair and those that shield the body against toxins and infection. Aside from that, this nutrient is also a co-factor for those enzymes that are needed for brain function and bone health.

Copper is greatly needed in the diet for the fact that it is a very important aspect for the proper synthesis of vitamin C. This trace element then functions in the diet so most of us are not likely to suffer from copper deficiency. And since much of our water supplies are somehow contaminated by copper piping, many researchers have found out that only few suffer from deficiency.

In addition, there are basically two hereditary diseases that cause the human body to keep extreme amounts of copper; these include the Wilson’s disease and the Indian childhood cirrhosis. Both of these two hereditary diseases need some medical treatments.

To mention, the common people who really need an extreme amount of this essential micronutrient are basically those who are living on a highly sophisticated diet, including those people who are experiencing the difficulties of chronic diarrhea. Aside from that, many experts also recommend those who are in high phytic acid diets like the wheat flour to take more supplements as well as those who are taking extreme amounts of zinc, which is another trace element.

In terms of the common sources of this micronutrient, it is interesting to know that copper is mostly found in calf and beef liver, yeast, shellfish, brazil nuts, cashews, or walnuts, lentils and beans, and wheat germ. And some of the non-copper sources that we often ingest are derived from the copper cooking utensils, kettles, water pipes, food processing and storage. This is perhaps one of the reasons that there is only a little case of copper deficiency.

Also, numerous clinical studies have noted that a diet containing an enough amount of copper largely gives good health benefits. One of those is the fact that this nutrient sustains the energy levels by means of encouraging the absorption of iron. It also aids to protect us against the onset of strokes and heart disease. Such nutrient is also best for healthy bones and for the immune system. And those who have deficiency for this nutrient may suffer anemia, hair problems, dry skin, and vitamin C deficiency.

So due to the great importance of copper in the human body, there are already some available supplements such as copper amino acid chelate, copper gluconate, and copper sulphate for those who wish to obtain the mentioned benefits. However, both the dietary and non-diet sources typically give us all our needs.