Vitamins: 4 Things You Didn't Know About Vitamins

When vitamins were first created synthetically, their creators may not have foreseen the extent to which they would become a part of everyday life. It seems odd to consider that vitamin C, the first vitamin made in a laboratory, was actually synthesized in 1935. The world was an entirely different place then - most people cooked and ate nutritious, well balanced home meals. The pace of life was more orderly. Work was not the dominant and demanding force it is now. Images of bone thin women weren't plastered on the covers of magazines. In all, there seemed to be a more healthy relationship with the body, and what was needed to take care of it.

Fast forward to today, and vitamins are even available in the supermarket. They seem to fit well into the demands of our modern society too. We certainly need every little bit of help to keep up with what's required of us.

But some good things have come out of the development and acceptance of vitamin supplements. One powerful understanding is the effect that nutrients like vitamins can not only prevent diseases, but they can actually treat some. For example, way back in 1747, people knew that citrus fruits like lemons could help people with scurvy. But it wasn't considered very credible in the mainstream. Although those whose lives depended on it, those individuals on long sea voyages, knew this truth and used it well, even when it wasn't official policy.

Here are 4 more little known facts about vitamins:

* Energy Boosting Vitamin

Niacin, one of the B group vitamins, is great for tiredness, irritability, and digestive problems. This is due to the fact that it improves our ability to absorb nutrients from food. Niacin is found in cheese, peanuts, beef, liver, chicken, eggs, fish, and whole grains.

* Our Intestines Do Double Time As A Vitamin Factory

We actually produce two vitamins in our intestines - biotin and vitamin K. They are made there by the 'good' bacteria that also keep harmful bacteria, yeast, and other microorganisms at bay. When our gut bacterial population is imbalanced, one of the things that is affected is our ability to make these vitamin. That's why probiotics are so important.

Biotin is stored in the skin, and when we're in the sun, it becomes a good source of vitamin D. Vitamin K is important for bone health.


* When A Vitamin Is Not A Vitamin

The supplement group often called Vitamin P are actually not vitamins. These are bioflavanoids, which help keep the capillaries and blood vessels healthy. They prevent vitamin C from oxidizing, and the bioflavanoids actually increase the effectiveness of vitamin C.

Bioflavaoids also help prevent bleeding and bruising, and support the immune system, preventing infection. They are often found in the same places as vitamin C, such as the skin and pith of citrus fruit, grapes, papaya, and cherries. They are also found in peppers, onions, and garlic.

* Magnesium, Heart Health, And Metabolic Syndrome

Metabolic syndrome is a condition where people have high blood pressure, high blood sugar levels, high levels of fats in their blood,, and low levels of healthy cholesterol. Often it is challenging for people with metabolic syndrome to lose weight, but more seriously, if can develop into diabetes and heart disease.

But scientists found that having a diet high in magnesium lowered the risk of developing metabolic syndrome by as much as 31%. Magnesium can be found in green vegetables, avocados, whole grains. bananas, nuts and milk.

Rebecca Prescott presents more on the history of vitamins: http://www.vitaminstohealth.com/history-of-vitamins.html For up to date vitamin advice, check this site out: http://www.vitaminstohealth.com/history-of-vitamins.html

Take, take, take your vitamins?

A study released last month says the antioxidant vitamins taken by tens of millions of people around the world won't lead to a longer life.

In addition, a review of a large number of separate studies found no long-life benefits from vitamins A, E and C and beta carotene and selenium.

One part of the patient assessment at Hoag Hospital Women's Wellness Center includes a review and recommendations of vitamins and supplements.

"Every so often an article comes out saying vitamins can kill you," says Dr. Jolanta Lukawski, medical director of the wellness center, who also maintains a private practice in Aliso Viejo, Calif.

"They say to take an aspirin a day, but they don't tell you the kind or the dosage. The same applies to these supplement studies. A lot don't discuss dosages and brands, and not all brands adhere to the same rigor.

"There are brands that say what vitamins are in their tablets and the exact milligrams of vitamins."

Q: You participated in an integrated medical fellowship with Dr. Andrew Weil in Arizona. He is a great proponent of supplements.

A: Yes. The saying "let food be your medicine and medicine your food' is so true. But I don't know anybody in the United States who gets adequate servings of fruits and vegetables every day. If they did they would be way ahead of the game.

Q: What's adequate?

A: At minimum five servings a day, seven to nine would be better. And that must include variety like berries, colorful vegetables, squash, peppers, cauliflower. A lot of time, salad doesn't count.

Q: What do you think of multiple vitamins and antioxidant supplements?

A: Some of the ingredients in multiple vitamins are not necessary. Some are fillers. There are "proprietary blends' in some antioxidants, for example, that raise questions about that supplement. Do you need green tea extract, for example?

Plus some of the things in multiple vitamins could interact with other medications. Like ginkgo is an herb and a blood thinner. If you are already on a blood thinner, that could cause problems.

Q: Do you believe in vitamins?

A: I'm a big fan of vitamins but not a super pill. It's not out there. Most people feel better when they take vitamins. I take nine or 10 a day.

Q: You said it's better to "eat your vitamins.' What about juicing?

A: You need to use a lot of fruit to get juice so you ingest more sugar. Plus you are not getting the skin and pulp.

Q: How do I know what vitamins to take?

A: This is where you really need to talk to your doctor. The doctor needs to evaluate what you eat, what your blood work shows, what medications you are on. Then your physician can make recommendations for what you need for your age and health conditions.

Q: Checking for vitamins in the system is something you do at Hoag Hospital's Women's Wellness Center. That's not routine.

A: No, it is not common. Physicians practicing traditional medicine usually don't check unless there's a suspicion of vitamin deficiency. Now we are learning we should check more for B12, for example, and vitamin D. Both are important to help offset the risk of osteoporosis, for example.

Q: What supplements should the average woman 50+ be taking?

A: The average woman should at least take calcium with D and magnesium, although the dosage varies by age and pre- or post-menopausal needs. Then there is the B complex for energy and for stress. We do not recommend vitamin A as it has proven to increase incidences of lung cancer. C is recommended to support the immune system, 500 milligrams. Anything after that should be tailored by your doctor.

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(Contact the writer, (949) 679-6913 or jghaascox.net)

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(c) 2007, The Orange County Register (Santa Ana, Calif.).

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AP-NY-03-23-07 0603EDT