Back to school—the ABC’s

Without the proper balance of vitamin A in the body, many problems can occur.  Eye disease is the foremost consequence of a vitamin A deficiency. The three groups most affected by this deficiency are the elderly, teenagers, and alcoholics.

        Vitamin A is fat-soluble and is stored for long periods of time in the liver.  Because of this, there is a potential for toxicity.  It is very unlikely that a person would take in toxic levels through diet alone.

        Supplemental vitamin A is mostly used in the treatment and prevention of vitamin deficiency and is widely known for its use in helping with vision problems.  Vitamin A has also been used in the treatment of asthma, sebaceous cysts, fibrocystic breast disease, and premenstrual syndrome.

        Good food sources of vitamin A include fish and liver oils, egg yolks, and all milk products.  Supplemental vitamin A is often made from cod liver oil, synthetic vitamin A palmitate, and vitamin A acetate.  Provitamin A refers to about 50 com­pounds in a group of plant pig­ments called carotenes.  Provitamin A is converted to vitamin A in the body as it is needed.  Cooking does not damage the vitamin A content in food.

        Beta carotene is absorbed into the walls of the intestinal lining where it is converted into vitamin A as the body needs it.

        Beta carotene also serves as an antioxidant, protecting the body against free radicals and other harmful substances within the body that can damage cells and tissues.  It also has been shown to reduce the risk of cardiovascular disease and multiple forms of cancer.

        Beta carotene is an orange-colored pigment found in vegetables and fruit, particularly dark leafy vegetables, broccoli, carrots, squash, pumpkins, sweet potatoes, cantaloupe, apricots, and pink grapefruit.  Vitamin A necessity may increase in instances of trauma, fatigue, anxiety, stress, smoking, and alcohol use.

        In 1997, a study done in Spain suggested that low levels of vitamin A may contribute to heart disease.  Vitamin A levels were 25% lower in cases of people with heart disease than in cases of people with no heart disease.

        The most commonly recommended dose of supplemental vitamin A is 10,000 IU.

References:  Ruiz, R., et al. “Plasma levels of vitamins A and E and the risk of acute myocardial infarction.”  Rv Cln Esp 197:6, 411-6, 1997.

Vitamin B1

        Also known as Thiamin, this was the first of the B Vitamins to be discovered and is essential for almost every cellular reaction in the body. It is involved in energy production and carbohydrate metabolism.

        B1 is vital to the health of the nervous system, and helps prevent accumulation of fatty deposits in arteries that slows the progression of atherosclerosis. Foods rich in thiamin include dried beans, organ meats, peas, peanuts, soybeans, and fish. The Recommended Daily Intake (RDI) is 1.5 mg per day.

Vitamin B2

        Vitamin B2 is a yellow-orange, water soluble nutrient also called Riboflavin. It is vital for the normal reproduction, growth, repair, and development of skin, hair, nails, and connective tissue. Recent research shows that B2 may be helpful in reducing migraines.

        It is found in organ meats, milk, yeast, fish, eggs, and dark leafy vege­tables and has an RDI of 1.7 mg daily.

Vitamin B3

        This vitamin, more commonly known as Niacin, is more resistant to heat and other damage than the other B vitamins. It has been clinically proven to help treat high cholesterol and has other cardiovascular functions. It has also been used to treat anxiety disorders and circulatory problems. Taking too much niacin with an empty stomach may result in a niacin-flush—a somewhat harmless but intense reaction that causes a heat flushed feeling with redness in the face and neck which lasts from 15 to 30 minutes. For this reason some will prefer using the niacinamide form which does not cause the flushing action.

        The RDI is 20 mg per day with rich sources including beef, fish, milk, cheese, whole wheat, corn, and carrots.

Vitamin B6

        Vitamin B6 or Pyridoxine is necessary for the proper functioning of over 60 enzymes, and in the synthesis and breakdown of amino acids, in the conversion of amino acids to carbohydrates or fat and in the conversion to one type of fat to another.

        Vitamin B6 deficiencies are most commonly found in adolescents, the elderly, those on restricted diets, and alcoholics. Vitamin B6 is found in chicken, fish, eggs, wheat germ, and brewer’s yeast. The RDI is 2 mg.

Vitamin B12

        B12, also known as Cobalamin, is the only vitamin that contains the essential mineral cobalt.  This vitamin is essential for the metabolism of nerve tissue, fats, and carbohydrates, the synthesis of proteins, and for the health of the entire nervous system.

        Vitamin B12 deficiency disease is called pernicious anemia and is often accompanied by weight loss, weakness, pale skin, and psychological disturbances.

It can be found in crabs, oysters, eggs, milk, and meat. Only small amounts are required with an RDI of 10-20 mcg per day.

Other B Vitamins

        The other vitamins in the vitamin B family include biotin, choline, folic acid, inositol, and para-aminobenzoic acid (PABA).

        Biotin supports healthy bone marrow, nerve tissue, hair, and skin.

        Choline assists in fat and cholesterol metabolism and it minimizes excess fat in the liver.

        Inositol is vital for hair growth and fat and cholesterol metabolism.

        Folic acid is critical in the prevention of spinal birth defects.  Pregnant women are urged to eat specially fortified foods or take supplements of 800 mcg daily to protect against spina bifida.

        PABA is important for its nourishment of the hair, its stimulation of cell growth and tissue repair.

In 1928 Vitamin C was discovered and was shown to be the leading nutrient in preventing and curing scurvy, a disease that caused death to numerous seaman. Since then is has been found to be involved in hundreds of vital processes.

        It is helpful in the prevention of the common cold and flu and is involved in antibody production, helping the function and activity of white blood cells. Vitamin C aides in the production of interferon—antiviral and anticancer substances.

        Vitamin C helps maintain collagen in the body, which is responsible for making skin, bones, teeth, and connective tissues strong. It helps in the creation of neurotransmitters and Carnitine, a substance necessary for the production of energy from fatty acids in the cells.

        Many benefits of combining Vitamin C and Vitamin E have been shown as they work synergistically to extend antioxidant activity.

        Vitamin C is found in citrus fruits, strawberries, currents, papaya, red peppers, and broccoli. The RDI is 70-95 mg, however overall recommendations vary greatly from 100 mg to 5,000 mg per day. Symptoms of a Vitamin C deficiency are bleeding, reddening and bleeding of the gums, loose teeth, joint pain, dry, scaly skin, and blood vessel damage.

        In 1996, a study published in the American Journal of Epidemiology showed that low levels of Vitamin C have been linked to an increased risk in cardiovascular disease.

Reference: Ness, A.R., et al. “Vitamin C status and serum lipids.” European Journal of Clinical Nutrition 50:11, 724-9, 1996.

In many ways, castor oil is a very unique substance.  While most of us are familiar with its use as a remedy for constipation, folk healers in this country and around the world have used castor oil to treat a wide variety of conditions.  Its effectiveness is probably due in part to its peculiar chemical composition.

        Castor oil is a triglyceride of fatty acids.  Almost 90% of its fatty acid content consists of ricinoleic acid.  Such a high concentration of this unusual unsaturated fatty acid is thought to be responsible for castor oil’s remarkable healing abilities.

        Ricinoleic acid has been shown to be effective in preventing the growth of numerous species of viruses, bacteria, yeasts, and molds.  This would explain the high degree of success in the topical use of the oil for treating such ailments as ringworm, keratoses, and skin inflammation.  Generally, for these conditions the area involved is simply wrapped in cloth soaked with castor oil each night.

        While castor oil has been investigated for its industrial uses, only a minimal amount of research has been directed toward its medicinal benefits.

        In Russia, the oil is added to products to restore hair, treat constipation, and soothe eye irritations.

        Much of the current use of castor oil packs can be attributed to the late healing psychic, Edgar Cayce.  Research presented by Dr. William McGarey of Phoenix, AZ found that patients using abdominal castor oil packs had significant increases in the production of lymphocytes compared to increases among those using placebo packs.

        With castor oil application, the flow of lymph increases throughout the body.  This speeds up the removal of toxins surrounding the cells and reduces the size of swollen lymph nodes.  The end result is a general overall improvement in organ function with a lessening of fatigue and depression.

        Due to the many effects of its fatty acid component, ricinoleic acid, the use of castor oil can be used topically to treat a wide variety of health complaints.

Reference:  Am Oil Chem Soc 6a;37:323-5.

Vitamin D is formed in the skin of animals and humans by the action of short-wave ultraviolet light, the so-called fast-tanning sun rays.

        Fat-soluble vitamin D supplements are available in two forms.  Vitamin D3 is believed to exhibit the most potent cancer-inhibiting properties and is the preferred form of the vitamin.

        The list of vitamin-D-rich foods includes egg yolks, butter, cod liver oil, and cold-water fish such as salmon, herring, and mackerel.

        Evidence of vitamin D’s protective effect against cancer is compelling.

        This vitamin also has an important relationship with calcium. Supplemental vitamin D has been shown to reduce hip fracture risk among elderly women when combined with supplemental calcium.  In one study of 3,270 healthy women, 1,634 received 1.2 grams of vitamin D3, while the other 1,636 received a placebo.  During the 18-month study, the supplemented group experienced 43% fewer hip fractures, 32% fewer non-vertebral fractures, and 2.7% increase in bone density of the proximal femur com­pared to the 4.6% bone density decrease seen in the placebo group.

        Unfortunately, not everyone is getting enough vitamin D.  A recent study reveals that about 10% of retirees in Boston social clubs are vitamin-D deficient.

        A recent study showed that 37% of adult hospital patients were deficient in vitamin D upon admission.

        The U.S. Recommended Dietary Allowance (RDA) of vitamin D is 200 IU.

Reference: Grimes D.S., et al. “Sunlight, cholesterol and coronary heart disease.” QJ Med 1996;89:579-89.

Vitamin E is a fat-soluble vitamin that is most significantly found in the lipids of cell membranes and in circulating low-density lipoproteins.  It is able to become localized in cell membranes, and, as free radical formation occurs, vitamin E “quenches” free radicals before they damage cellular structures.

        Researchers continue to find evidence that vitamin E’s antioxidant activity reduces the risk of heart disease and cancer.  Two epidemiological studies published in the New England Journal of Medicine show that both men and women who supplement with at least 100 IU of vitamin E per day for at least two years have a 37% to 41% decrease in the risk of heart disease. 

        In a highly publicized clinical trial, the Cambridge Heart Antioxidant Study, vitamin E supplementation of 400 or 800 IU per day decreased the risk of non-fatal heart attack in a double-blind, placebo-controlled trial of 2,002 patients with coronary disease who were treated with vitamin E or placebo and followed for 510 days.

        Because vitamin E improves heart and muscle respiration, it may help improve stamina and endurance.  In a study of 20 women between the ages 42 and 64, more than 50% of the women treated with vitamin E-containing cream concluded that topical vitamin E induces smoothing of fine lines and wrinkles in sensitive areas of the face.

        Vitamin E is naturally found in wheat germ oil, nuts, seeds, vegetable oils, whole grains, egg yolks, and leafy green vegetables.

        The most commonly recommended dose of supplemental vitamin E is 400 IU.  However, people with high blood pressure or who take blood-thinning or anticlotting drugs should consult with a physician before taking supplemental vitamin E.

References:  Stephens, N., et al.  “Randomized controlled trial of vitamin E in patients with coro­nary heart disease.”  The Lancet 347:781-6, 1996.