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Best and Worst Multivitamins, and How to Design Your Own – Paleo. Edge. Who would have thought that the Jetsons were right and we would try to get everything from one pill? Whether you are eating a poor diet and trying to fill in the gaps with a multivitamin, or eating a balanced diet and taking a multivitamin for insurance against deficiency, multivitamins are a part of more than 3. American’s diet. Are multivitamins necessary? This is a common question for average humans and athletes alike, and a popular topic in the medical field.
How Are Multivitamins Made? You will find the following processes that are used to make a multivitamin: whole food, naturally derived and modified, synthesized from yeast or fermentation. Typically there isn’t a multivitamin that doesn’t contain some synthesized or “scientifically formulated” nutrients since they cannot be reached to high enough levels from food to hit the target amounts. The majority of “whole food multivitamins” actually use a nutrient rich broth, added synthetic vitamins and the yeast saccharomyces to metabolize and convert them, then use small amounts of fruit or vegetable blends as filler.
- Compulsive exercise can lead to serious health problems. Lots of people don't know when they've crossed the line from healthy activity to unhealthy addiction.
- For every physical activity, the body requires energy and the amount depends on the duration and type of activity. Energy is measured in Calories.
The difference is if those forms are in the biologically available and active form. This is where the claims can fall in a gray area. There are certain synthetics like vitamin E and beta- carotene that have performed poorly and at a detriment in studies, whereas L- ascorbic acid has performed very well. Magnesium citrate, malate, and glycinate show superior absorption over oxide or carbonate forms. Folic acid may now be questionable due to gene mutations, with methylfolate being the preferred form (very important during pregnancy and for subsequent generations). The Major Studies on Multivitamins.
A large randomized double placebo clinical trial in 2. It also did not show any reduction in heart attacks or strokes. A 2. 00. 6 study looked at the efficacy and safety of multivitamin and mineral supplement use to prevent cancer and chronic disease in adults. In a poorly nourished Chinese population, combined supplementation with beta- carotene, alpha- tocopherol, and selenium reduced the incidence of and mortality rate from gastric cancer and the overall mortality rate from cancer by 1. In a French trial, combined supplementation with vitamin C, vitamin E, beta- carotene, selenium, and zinc reduced the rate of cancer by 3. Multivitamin and mineral supplements had no significant effect on cardiovascular disease or cataracts, except that combined beta- carotene, selenium, alpha- tocopherol, retinol, and zinc supplementation reduced the mortality rate from stroke by 2.
A combination of 7 vitamins and minerals stabilized visual acuity loss in a small trial, and combined zinc and antioxidants slowed the progression of advanced age- related macular degeneration in high- risk persons. No consistent adverse effects of multivitamin and mineral supplements were evident, and the conclusion was that it couldn’t be proven or disproven if multivitamins helped prevent cancer or chronic disease. The study from JAMA looked at 6.
A, C, E, beta- carotene, selenium) and concluded that “treatment with beta- carotene, vitamin A, and vitamin E may increase mortality. The potential roles of vitamin C and selenium on mortality need further study.”Anyone that has read numerous positive studies on vitamin C might have frowned at that conclusion. A closer inspection shows that the cherry picking of these studies looks like something Inspector Clouseau might have worked on. According to Dr. Houston from Vanderbuilt Medical School, “from an original pool of 8.
Of the excluded studies, 4. But how can the researchers possibly prove that antioxidants have no effect on mortality if they’ve eliminated almost half of the studies in the data pool specifically because there was no mortality?”In all the final studies pooled, the antioxidants were synthetic and chronically ill people were mixed in with healthy people. Closer inspection shows a VERY wide dosage from only 6. C to 2. 00,0. 00 IU of vitamin E in a single day!
Professor Balz Frei, the Director of the Linus Pauling Institute at Oregon State University commented on the study saying “all the new study really demonstrates is a bias toward identifying studies or research that show harm caused by antioxidants, and selective removal of research that shows benefits.”Do You Need a Multivitamin? A better question is “do you need a multi- mineral?” Dr. Linus Pauling, winner of two Nobel Prizes once said, “You can trace every sickness, every disease and every ailment to a mineral deficiency.” While I cannot find the document online, the chemist Raymond Francis in his book Never Fear Cancer Again states “a 1. Earth Summit Report suggested that 9. Americans are mineral deficient.”What about vitamins?
Water soluble vitamins like all of the b- vitamins and vitamin C are what I see to be a major problem due to the lack of access to freshly picked foods. Both of these deplete quickly post- harvest, and the majority of clients I see are deficient in these nutrients. Magnesium is also a major mineral lacking in our water and soil. On the other side, people may need to avoid folic acid (synthetic form) in fortified foods and in multivitamins because it blocks folate receptors if they have a slow DHFR enzyme and have a homozygous MTHFR C6. T enzyme. Be careful with methylfolate dosage and don’t assume that more is always better.
Top 5 Common Arguments for Vitamin and Mineral Supplementation 1. Chemical agriculture has depleted, polluted and destroyed the soil and our water supply.
If the minerals are not in the soil, they are not in the food. If the water is stripped of its minerals and polluted, and crop rotation and composting is not practiced, then the food is in a sorry state to begin with. Vitamins are highest when foods are freshly picked, and many decline rapidly post- harvest, both chemically and organically grown. Worldwide shipping and storage of fruits and vegetables give us further depleted food.
For example: Glyphosphate (potent herbicide on GMO crops) blocks calcium, magnesium, manganese and iron from being absorbed on genetically modified fruits and vegetables. Glyphosphate (potent herbicide on GMO crops) blocks calcium, magnesium, manganese and iron from being absorbed in genetically modified grains, fruits, legumes and vegetables Spinach and asparagus lose 5. Vegetables such as asparagus, broccoli, and green beans typically lose 5. C before they reach the produce counter.
Potatoes lose as much as 7. C during long- term storage at 3. Nitrogen fertilizers used in non- organic agriculture may lower vitamin C content in fruits and vegetables. Blanching of vegetables prior to freezing can destroy half the vitamins.
Freezing meat can destroy up to 7. We are no longer growing our own food or collecting it from the wild fresh. Processed food has become a staple for a large percentage of the population, feeding people food that is calorie rich and nutrient poor. Very few people can obtain a daily diet based on our hunter- gatherer and farming ancestors. Sugar, refined carbohydrates, stress, coffee and alcohol consumption has created depletion on top of toxicity.
A highly chemical environment, diet, medications and personal care products have put new demands on the human body that it has never had to deal with the history of mankind. Deficiencies of certain minerals increase the uptake of heavy metals.
Lead will take the place of calcium, cadmium will take the place of zinc, aluminum will take the place of magnesium, and nickel will take the place of manganese. An indoor, sedentary, high- stress environment puts additional demands on the body that increase the need for numerous vitamins and minerals that are also needed to offset the toxic byproducts of stress hormones. Top 5 Common Arguments Against Multivitamins.
They don’t work. Answer: One standard formula for an entire population is bound to fail for those with individual biochemical needs where it may only take one nutrient or mineral needed in higher amounts to make the difference. You can get all the RDA vitamins and minerals from food. Supplements are not necessary. Answer: Remember that the RDA is the absolute minimum needed to prevent things like scurvy, not the amount required for optimal health.
However, you can get above the RDA for certain vitamins and minerals with a good diet. They cause more harm than good. Answer: This could be true for formulas using food dyes, artificial sweeteners, toxic forms and high amounts of certain vitamins and minerals.
Pharmaceuticals are connected to over 1. According to the U. S. National Poison Data System, there were zero deaths linked to supplementation as of 2. You can find thousands of clinical studies showing the efficacy of supplementation without side effects or toxicity. You cannot compare a cheap synthetic vitamin in the wrong form or toxic forms of antioxidants with the form found in nature and call them equivalent. Each time vitamin E and beta- carotene is brought up to cause harm in studies, people fail to mention the ones used were synthetically made into the wrong form and have no biological activity. Many people consume too many calories, and therefore are able to get the extra amount of vitamins and minerals required.
Answer: Not likely. We are a calorie rich and nutrient poor nation. We are creating more vitamin and mineral deficiencies due the depletion caused by sugar and refined flour based carbohydrates (depletes b- vitamins, vitamin C, magnesium and calcium just to name a few). If you need extra vitamins, you should eat fortified foods. Answer: You will not find dieticians recommending supplements, but you will find them recommending fortified foods.
Let the irony settle in for a minute. Why would they say not to take supplements, but to choose food with added poorly made synthetic vitamins? Because the American Dietetic Association is funded by processed food companies.