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Our weekly news column bringing the most current, non-biased health
information to the consumer. |
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April 1, 2008 |
A Publication of QVHD |
Fortify Your Knowledge About Vitamins
By: V. Deborah Culligan, RN, MPH,
Deputy Director QVHD
Vitamins play an essential
role in the body. They are critical for metabolism, growth and
development, regulations of cell function and a host of interactions
with enzymes, cofactors, and other body mechanisms. There are 13
essential vitamins that the body needs to function. They are A, C, D, E,
K and the B vitamins, which are Thiamin, Riboflavin, Niacin, Pantothenic
Acid, Biotin, B6, B12 and folacin (folate.) They are all obtained from
food, except vitamins D and K, which the body can synthesize. Vitamin A
which comes from animal sources can be made from an element in plants
(called a precursor) known as beta-carotene.
Most people can get the recommended allowances from eating a diet with a
variety of foods. In addition, a daily multivitamin will fill in most
gaps. Vitamin deficiencies are not really a problem for this country.
But too much of certain vitamins can be harmful. Nutrition Action
Healthletter( Jan/Feb 2003) has an extensive article on vitamins,
including what to choose and how to read a vitamin label. Some important
points the article makes are:
• Limit the amount of vitamin A intake. Vitamin A is made up of retinol
(also called Vitamin A palmitate or acetate) and beta-carotene. In
vitamin supplements, much of the A comes from retinol. You should limit
the amount you take to no more than 4,000 IU of retinol. (Less would be
even better.) Very high amounts of this vitamin have been associated
with weaker bones and liver abnormalities.
• For the most part, regular multivitamins will meet most people's
needs. There are new recommendations from the National Academy of
Sciences for Vitamin C (90mg for men and 75mg for women) and Vitamin K
(90 mg for women and 120mg for men.) Note: Persons taking blood thinners
may need to adjust this as vitamin K will interact with drugs.
• The “USP” on labels mean that the United States Pharmacopoeia has
tested the supplement for a fee. If the “USP” appears on the label, it
certify that the listed ingredients are in the supplement and it will
dissolve or disintegrate. It does not mean the product is safe or has
any benefits.
• Extra B, C or E vitamins do not make you more energetic.
• Other terms carry little meaning. There is no standard definition for
“advance, complete, stress or maximum” when used to describe the
formulation. “High potency” means that 2/3 of the nutrients listed in
the product have at least 100 % of the daily-recommended values.
District residents can call QVHD 248-4528 (or request online at
www.qvhd.org) for a copy of the
article and other vitamin information. It is an excellent article.
| An Ounce of Prevention is a
publication of the Quinnipiack Valley Health District, located at
1151 Hartford Turnpike, North Haven, CT 06473. Telephone:
248-4528. An Ounce of Prevention is
written by V. Deborah Culligan. The articles are published in the following local newspapers, The Advisor &
Beth-Wood News.
The content is provided as health education and
information to help you make health decisions. It is not intended to
be legal or medical advice, or substitute for recommendations made
by your health care provider. Address all comments to the district
office. |
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