Guide to Evaluate Multiple Vitamin Formulas
URGENT WARNING: Science continues to add strength for the recommendations behind this new vitamin criteria. The fact that there are known risks to consuming certain vitamin forms and dosages currently available in the marketplace is no longer in question. These risks are also under the influence of special body dynamics and the current state of health. The issue regarding these risks, regardless of how small, is that they can be mitigated or completely eliminated by following proper vitamin protocols. Vitamin forms and dosages matter.
The thousands of research studies analyzed to date responsibly lead to ingredient forms listed and dosages within the amounts given below for optimal body nutritional functions. For many vitamins and minerals, there are windows of optimum functions that break down with either too little or too much. More is definitely not always better. The amounts for nutrients are given for basic health and not for therapeutic applications. See your medical team if pregnant, ill, undergoing surgery, or if possess certain genetic traits.
NOTE: While some vitamins elicit a response quite quickly, the majority of beneficial or adverse effects manifest over time. The body uses its very elaborate checks and balance systems to maintain functions for a long time before becoming overwhelmed and start breaking down.
Some suggested forms are offered as well. These amounts are based upon absorption percentages, average food vitamin consumption amounts, physiology of vitamins, and benefits balanced against possible adverse effects. The Precautionary Principle comes into play here too. The lower amounts are actually preferred, but this depends upon other factors. As the diet deviates from ideal, slightly higher range amounts may be needed, especially if digestion becomes compromised. Above these levels, you should be working with a nutritionist or other health professional as you enter into therapeutic nutrient amounts, or to correct genetic misfires. Higher vitamin amounts demand extra body mechanisms to maintain balance and regulate functions. While genetic mutations can be subtle or quite noticeable, many can be overcome or maintained by diet and lifestyle changes.
WHY IS THIS GUIDE NECESSARY?
The reality gap between Science and the multi-vitamin products offered, such as forms, dosages, and combinations, is increasing rather than decreasing as one would expect when new vitamin knowledge is discovered. Plus fundamental flaws of nutrition are surfacing without resulting in improved vitamin choices. Example: Vitamin D dosages have exploded upward overwhelming body functions since this is counter to how nature functions. Vitamin E forms represent another vital aspect needing changes. Vitamin E was flawed from the beginning.
NOTE: The vast majority of multi-vitamin products in the marketplace today fall short in many nutrient forms and or dosages. Methods will be given in another article to reveal procedures to improve upon these formulas with additions and some subtractions. The best approach would be to simply completely build your own multiple vitamin and mineral system. This would involve many different products and Brands. Only a few Brands appear to process the correct knowledge and offer proper nutrient formats and dosages based on the vitamin criteria developed below.
Yes, there are also individual genetic traits that will modify this criteria somewhat, but these will have to be addressed as science updates. Under Medical supervision, some nutrients have mega dose advantages in certain conditions. Supplemented nutrients can go into and out of optimal level amounts quite quickly as you will discover in articles and references presented here. Example for vitamin B1. Notice the 25X RDA amount effect versus the 2500X influence. The nutrient window amounts presented below currently represent the safest and most effective amounts from science.
CAUTION: While STRONTIUM at 680 mg. is touted as a miracle cure for osteoporosis, longer term studies have now shown a sinister side with increased heart attacks when approaching 10 years of use. article
It also is a good idea to skip taking multiple vitamins 1 or 2 days a week. Say Monday and Thursday, or weekends, or Tuesday-Wednesday. Clean out time is needed for organs and tissues from possible over storage. Even water soluble B vitamins can take up to 10 days to clear body. This also keeps the body systems responsive. Even reducing food intake a day or two help and there would accomplish this effect as well. Increase liquid on these days. Better if during low energy output days too.
Chronic overdosing of vitamin and mineral supplement groups is potentially disruptive of other nutrient pathways and body processes. Dietary food supplies 40-80% or more of most nutrients. Thus lower amounts of supplements are only necessary to correct and not interfere with normal body processes. Food nutrients and supplement amounts are added TOGETHER to get to USDA vitamin and mineral requirements. The requirements are average guides not daily facts.
REMEMBER: Foods supply the majority of nutrients and supplements just compliments. Plus, the body developed to exist on swings from high to low nutrient daily intakes and has built in adaptive mechanisms to balance. The body might actually benefit from these natural swings. Calcium intake levels on vitamin D activation is one prime example. article
Proper Label Basics
**See Vitamin D Facts article. There may be a need to take increased amounts for short periods, like 3 months of up to 2500 with blood levels monitored. D amounts also depend upon levels supplied by food and sunshine. (if fish oils are present, rancidity factors are possible)
***Do not take vitamin E as D-Alpha Tocopherol at higher than 300 IUs by itself as this may be counter to overall health since at this or higher levels, it begins to limit vital functions by interfering with the absorption of the other vitamin E family members arriving just in food. Supplements that mention with "mixed tocopherols" while better than none, usually contain very small amounts and are without much significance. The amount for the other E members needs to be listed. The correct ratios or amount for Gamma Tocopherol is still open. It might be prudent to stay on the lower side of amounts until Scientific research verifies. Include mixed E food sources.
**** Since folic acid is fortified at about 140 mcg per serving,i.e. in fortified bread, cereals, this pretty much rules out using more than one serving per meal and two per day. Plus, then you would not want to get any in your multiple. Of course, food sources are not counted for this amount and will supply on average 200 mcg. per day.
***** While this amount may seem low, it is due to the fact that calcium is fortified in many foods and one has to add together diet and supplement source amounts.
*6 The association of selenium levels with diabetes type 2 risk grows stronger and stronger. It appears benefits have a U shaped curve, adverse at both too low and too high. In USA, soils have plenty of selenium, so little if any supplementation is needed. Adverse effects begin to show up with only 200 mcg.
Continuously searching for more all natural sources. There are some Brands with new Vitamin C sources that say they are all natural, but very difficult to know for sure. The inclusion of the other Vitamin C family members may be more improtant.