Will You Pick A Multi-Vitamin That Works?

The year was 2002 when the American Medicalmg.), Vitamin B-5 (50 - 100 mg.), Vitamin B-6 (50 - 100
Association (AMA) reversed its stance regarding themg.), Vitamin B-12 (200 - 400 mcg.), Biotin (400 - 800
use of vitamin supplements and advised everymcg.), Choline (50 - 200 mg.), Folic Acid (400 - 800
American to take at least one multi-vitamin a day! Formcg.), Inositol (50 - 200 mg.), PABA (10 50 mg.), Vitamin
the previous 20 years, the AMA had promoted anC (1,000 - 3,000 mg.), Vitamin D-3 (400 I.U.), Vitamin E
official anti-vitamin-supplement policy and offered their(200 - 400 I.U.), Vitamin K (100 - 500 mcg.).
scorn to those who suggested that vitaminNatural Vitamins or Synthetic?
supplementation offered any health benefits.You will find that vitamin supplements are divided into
Their 2002 announcement was vindication for thetwo groups: synthetic and natural. The synthetic
many health professionals who had advocated thevitamins are produced in laboratories from isolated
use of vitamin supplements while for years enduringchemicals and mirror their counterparts found in nature.
the criticism of the U.S. health establishment. Finally, theNatural vitamins are derived from food sources.
AMA was admitting that the American diet alone doesChemically, there may be no difference, but synthetic
not provide adequate nutrition for optimum health.vitamins contain only the isolated vitamin while natural
However, their announcement stopped short ofsupplements may contain other synergistic nutrients
explaining what the true role of vitamin supplementsnot yet discovered.
should be.Generally, it is believed that synthetic and natural
Vitamin Amounts - How Much Is Enough?vitamins perform the same, but two noted exceptions
Data compiled by the U.S. Department of Agricultureare vitamins D and E. The synthetic forms are
revealed that a minimum of 40% of the Americandifferent than their natural counterparts. Most health
population consumes a diet that provides only 60% ofcare professionals recommend only the natural forms
the RDA of ten selected nutrients. This means thatof these two vitamins. Natural vitamin D is identified as
half (maybe more) of the U.S. population has aVitamin D-3 and Natural Vitamin E is identified as
deficiency of at least one vitamin. Now, this by itselfd-alpha (not dl-alpha) tocopherol.
sounds startling, but consider this.Synthetic supplements may also contain coal tars,
The U.S. Food and Drug Administration established theartificial coloring, preservatives, sugars, and starch and
RDAs to give guidance for the avoidance of theother harmful additives. You should also be aware that
symptoms of deficiency diseases. For example, thea supplement may be labeled "natural" and still have
RDA of 60 mg. for vitamin C is the daily amountthese harmful additives. Read labels carefully.
needed to avoid the symptoms of diseases likeVitamins found in nature do not exist in free form.
beriberi or scurvy. The RDA of 60 mg. is not theThey are protein-bonded. Nutritional studies have
amount of vitamin C needed for optimal bodily function.revealed that protein-bonded vitamins, such as found in
Health professionals routinely recommend a minimumwhole food supplements, are best absorbed, utilized
daily intake of 1,000 mg. of vitamin C and 3,000 - 5,000and retained in body tissues better than vitamins that
mg. daily is common.are not protein-bonded. Vitamins and minerals found in
The RDA for vitamin B-1 is 1.5 mg.; amounts of 50 -food are bonded to proteins, lipids, carbohydrates, and
100 mg. daily are recommended by healthbioflavonoids. Chemically derived vitamins are not
professionals. The RDA for vitamin B-6 is 2 mg.;protein-bonded.
amounts of 50 - 100 mg daily are recommended. TheWhat About Minerals?
RDA for vitamin B-12 is 6 mcg.; amounts of 200 - 400Excesses of isolated vitamins or minerals can cause
mcg. daily are recommended.the same symptoms as the deficiency of vitamins or
A similar finding is true for all the RDA amountsminerals. Therefore, having the correct balance of
established for vitamins and mineral supplements. Thisvitamins and minerals is very important.
means that an ordinary OTC "multi-vitamin" promotingIt is best to select a broad spectrum multi-vitamins /
the old RDAs will offer only minimal benefits. Whenminerals supplement because there is a cooperative
you select a multiple-vitamins supplement, you will wantaction between certain vitamins and minerals. For
to choose one that offers a high enough daily dosageexample, the following shows the relationship between
to provide nutrient amounts that enable good health.a listed vitamin and the nutrient(s) required for
Before using any supplements, you should consult withassimilation: Vitamin A (plus choline, essential fatty
your doctor or health care professional, but here is aacids, vitamin C, D and E), Vitamin B complex (plus
partial list of nutrient amounts you can use as a guide:calcium, vitamin C and E), Vitamin B6 (plus potassium,
Vitamin A (5,000 to 10,000 I.U.), Vitamin B-1 (50 - 100vitamin B complex, vitamin C).
mg.), Vitamin B-2 (15 - 50 mg.), Vitamin B-3 (15 - 50