Many environmental factors affect health.
Pollution, poor quality food, contaminated water, prescription drugs, alcohol, tobacco, excessive sugar, caffeine, excessive carbohydrate consumption all affect your general health.
Eating habits, age and life styles all affect the health equation.
When you are running low on a certain B vitamin, you are going to show symptoms.
It is the same way with minerals and particularly trace minerals.
A lack of antioxidants, trace minerals and B vitamins can cause a lot of problems, beginning with fatigue.
Compensating for the bad food, water, air and everything else that increases our need for nutrients makes good sense.
Before attempting to achieve specific health goals, it just makes good sense to get the basics down real well.
When you do that, a lot of health problems can just go away.
Vitamin C is the cheapest and the most effective thing you can do.
Vitamin C is an antioxidant. That means that it can protect the body from all kinds of stuff.
Vitamin C is water soluble and should be taken in divided doses throughout the day and night. The more spread out the doses are, the more efficiently your body can utilize water soluble vitamins.
Too much vitamin C in too short a time could result in diarrhea. Start with low doses throughout the day and gradually increase till you achieve your target daily dose. Your body will become accustom to the vitamin C dose you work up to. Keep hydrated.
Antioxidants increase energy and a feeling of all round wellbeing.
Vitamin C affects immune function, Cytokine production, adrenal function, collagen production and everything else. It would be very hard to get too much C. It is good for everything!
Vitamin C Powder and capsules are the two that I recommend most. Generally avoid C tablets. They can irritate the stomach lining.
Alacer is a powdered C drink which provides about 1000mg. and can be taken on an empty stomach.
A good target dose for an adult would be 3000 per day for a beginner.
I Do not recommend “Ester C” because of their manufacturing process .
Vitamin E is a fat soluble antioxidant.
Vitamin E protects all fatty tissues including the brain and reproductive organs. Vitamin E is great for the heart and cardio-vascular system. It makes the blood thin, slippery and changes blood properties significantly by elevating phospholipids. Phospholipids are surfactants that act like detergents that help to keep arteries clean.
Vitamin E is expensive and powerful. If taken in high doses, Vitamin E can increase immune system efficiency and activity. Vitamin E affects the T-Cells, B-Cells, Thymus, Cytokine production and the whole immune system.
Taking high doses of Vitamin E can affect blood pressure in some and sleep in others. Vitamin E can also interact with some drugs and supplements, especially in large doses.
It is best to start low with vitamin E and gradually increase with time. That reduces the likelihood of having a problem with sleep or blood pressure.
Vitamin E, like all antioxidants, increases energy. The more you take the more energy you have up to a point.
Of all the tocopherols, d-alpha is the one with most of the research done on it. The results of the animal and human studies indicate that this powerful, fat soluble vitamin antioxidant can improve and prolong health and quality of life in many species including humans.
The cheapest form of vitamin E is synthetic. (dl-alpha)
If you want to take high doses of E, synthetic is most cost effective. The natural E or the other tocopherols have their own unique benefits as well, but they are very expensive.
Because of cost, I recommend synthetic Vitamin E and use it myself
A good beginning dose is 400 IU in the morning daily until your body adjusts to the E. Increase the dose gradually, and maybe include lunch for a second dose. While increasing vitamin E doses, you may want to monitor blood pressure and sleep patterns. Some people may not want to take vitamin E after mid-day for sleep concerns, others can take it anytime. Don’t jeopardize your sleep. Discover what works best for you.
The B vitamins are water soluble and should be taken in divided doses.
The B vitamins affect everything. Some B vitamins are antioxidants themselves, and some are required to produce or recycle other antioxidants.
The need of certain B vitamins will increase during times of physical stress. Emotional stress can also increase the requirements for B vitamins.
Caffeine, alcohol, nicotine, prescription drugs all increase the need for certain B vitamins.
If you feel tired, stressed out, irritable or depressed, you probably should consider B vitamin supplementation.
Not all B vitamin preparations are created equal. Some leave out P.A.B.A. or Choline or Inositol because somebody decided that it was not needed sense we can produce our own. We can actually produce 5 B vitamins and vitamin K in our intestines with friendly bacteria if conditions are good, but that usually is not the case.
The 5 B vitamins that we synthase in our gut with friendly bacteria are; Folic Acid; Biotin; Pantothenic Acid; P.A.B.A. and Inositol. The first three in this group are the most important to consider. A good multivitamin or good B complex or stress B preparation should have enough of the last two, but the first three in this group need to be increased significantly for optimum health and performance.
Almost everybody living in an industrial society needs a lot more of those 5 B vitamins and vitamin K, especially folic acid.
Folic acid is the one B vitamin that is usually lacking in most supplements. The need for this B vitamin increases due to poor diet, prescription drugs pregnancy etc. Folic acid deficiency, in my opinion, is more common than any other B vitamin deficiency based on my own observations of symptoms compared to life styles, diet and reading about research on the matter etc.
A multi Vitamin supplying 25-50 mg. three times daily or a B complex supplying the same would be much, much, much better if they are accompanied with extra Folic Acid, Biotin and Pantothenic Acid.
Proper B vitamin supplementation can make a lot of health problems go away.
If you want to take extra folic acid, find a cheap product with small tablets. N.O.W. vitamins have the best deal. 4800 mcg. Three times a day is a good dose.
If you want extra Pantothenic acid, consider taking a “stress B” preparation, they usually have extra B-5. If you want more B-5, start with 500 mg. capsules with each meal.
All Minerals are not created equal.
Our commercially grown food is severely deficient in minerals, especially trace minerals. Food source minerals are the best. Juicing vegetables is a good source of high quality minerals and a whole lot more. Juicing has many benefits, too many to mention now, but if you are thinking about getting a juicer, make sure you get a good one.
A lack of magnesium may cause high blood pressure, brittle bones and teeth, blood sugar problems and more.
Magnesium requirements are hard to meet with diet or supplementation. Mineral supplements vary according to the form of the mineral and what it is attached to. Some forms of magnesium can cross the blood brain barrier and help with brain function. Different forms of the same mineral can achieve different nutritional objectives. A little of the cheap magnesium is ok as long as you are getting plenty of the good stuff along with it.
Some forms of inorganic minerals are hard for the body to utilize. Vitamin manufacturers usually use these cheaper forms. The minerals found in fresh raw vegetable juice are among your best sources. They are just not convenient.
Selenium, Chromium, and Zinc are some minerals that deserve special attention. Almost everyone should be taking extra selenium and chromium. I like to stay above 200mcg and below 800 mcg. Per day on the selenium and above 200mcg. or around 1000 mcg per day on the chromium. Taking optimum doses of the right kind of minerals can have far-reaching effects on the entire body. Selenium helps the body produce its own antioxidants and is critical for immunity. Chromium helps with glucose metabolism and weight control.
An “Optimum Nutrition” Program for You.
Start out the morning with a protein/fruit smoothie. Put your favorite frozen fruit in a blender with some ice, water and whey protein powder.
There are different kinds of whey protein. Some are more refined and filtered than others and they are called whey protein isolates. Others are less refined and they are called “whey protein” or “whey”. The cheaper is better if it is 100% whey protein or whey and if you don’t develop gastric problems from using it. If you develop gastric issues like gas or loose bowels then discontinue use and switch to the more refined, triple filtered isolate. It costs more but it is worth it.
Add ¼ teaspoon of vitamin C powder and some honey. Mix it up and take your first round of vitamins with your morning shake.
The shake provides 1000mg of vitamin C and some protein and carbohydrates and fiber. Add to that a multivitamin and or a B-50, a little folic acid and B-5 and you are set.
This will get you going. Maybe some yogurt or additional fruit will get you to lunch. Yogurt is important for intestinal health and should be consumed often. Don’t use yogurt with artificial sweeteners.
After lunch take your vitamins again. That would include a multi, and/or B complex and 1000 mg of vitamin C
Repeat that dose at dinner.
Do this for a week and you will feel like superman.
This is how you start. There are other things you can add for even better performance.
Avoid caffeine, excess sugar and junk food.
If you are going to get serious about health and nutrition then you will want to learn more about it. And if you are going to do that and you are getting good results and are confident in your knowledge then you may want to consider using that knowledge to pay for your vitamin program.
(I am working on it)