Everything you’ve always wanted to know about vitamins but didn’t have the energy to ask

by Ching M. Alano

These days, people are popping vitamin/supplement pills as if it were the most natural thing in the world to do. You’re probably taking one or two yourself. Veteran actor Eddie Garcia, hale and hearty at 80something, confesses to taking more than a dozen dietary supplements that cater to the different parts of his body. Yes, especially where they’re needed most.

The Journal of the American Medical Association, in its June 2002 issue, cites the vital role of vitamins in the prevention of chronic diseases in adults such as cancer, heart disease, and osteoporosis. Like it or not, we all have a genetic predisposition to disease, but experts say we can rewrite the story of our lives by taking charge of our health — yes, by taking dietary supplements.

Health and beauty in a bottle of pills? Dreams are a dime a dozen. Some people take supplements to be taller, look younger, to have thicker hair, thinner waistline, better vision, better appetite, smoother skin, stronger nails. There’s a supplement for every human need. There’s even a supplement for the memory, but I just can’t remember the name.

Surely, taking a (vitamin) pill (or two or three) is now part of most people’s daily regimen. Anxious moms would often nag their kids, “Eat your vegetables!” And Now, you’ll probably hear your mom telling you (after telling you to eat your ampalaya) before you make a dash for the door, “Have you taken your vitamins?”

Yes, Anna Pascual takes not just her vitamins but at least seven supplements every day. She personally recommends omega-3 to feed dehydrated skin and lower cholesterol for heart health; CoQ10, an antiaging antioxidant; and yes, Glutaphos for the memory — don’t you forget that! After all, the young and fit Anna is the marketing director of Health Express, a vitamin and nutritional supplement store that’s got 16 branches all over the country.

Here, Anna answers some questions some people have always wanted to ask about vitamins/supplements but didn’t have the energy to:

Some people feel that vitamins are overrated. Do we really need to take them?

ANNA PASCUAL: Yes, for a couple of reasons. First of all, the world today is not the same as it was a long time ago. With the air we breathe (pollution), the food we eat (pesticides, preservatives, MSG) and the way we live (stress), we do not get enough nutrition from the food we eat. Most people do not have balanced diets. Multivitamins and dietary supplements are not there to replace nutrition from food, they are there to complement the nutrition we get from food. Also, at certain points in our lives, our body needs some help. For instance, when we get older, our metabolism slows down, our blood sugar goes up, which is why some people develop diabetes. Older women lose bone density and need more calcium than younger women for the bones. These vitamins and dietary supplements are there to help us to improve our health when food alone is not enough.

If there is only one vitamin I can take, what should it be?

There is not one vitamin, but if I were to choose one supplement, it would be Coenzyme Q10.

Do we get all the vitamins the body needs from a multivitamin? What should a multivitamin have?

You can get several vitamins the body needs from a multivitamin, but the dosage per vitamin may not be enough, depending on your age, health condition, diet, etc. I prefer a multivitamin that has folic acid (since I am a woman) and Coenzyme Q10. Also, I prefer multivitamins that are time-released so that they maximize my body’s absorption and I don’t have to take it several times a day.

What is meant by all-natural vitamins?

This just means that your supplement must be free from dyes, allergens or artificial preservatives. Additives are almost always present in most, if not all, supplements, and they actually serve special purposes. They usually just pass through and are not absorbed. While they virtually can’t be avoided, you must take extra care to choose one that does not contain allergens.

Is there such a thing as vitamin overdose?

Yes, there is. There’s such a thing as toxicity, even with vitamins. A case of too much of a good thing being bad. Which is why there is an RDA (recommended daily allowance) for vitamins.

For instance, an omega-3 overdose can cause extremely low blood pressure. Omega-3 fatty acids lower bad cholesterol levels and blood pressure, but when taken in large quantities at once, they can pose a risk to health. An overdose can cause nausea, diarrhea, constipation, headaches, and infections. (So consult a doctor or health specialist to ensure the safety and effectiveness of any nutritional supplement product.)

Why all this hype about omega-3? Is it really that good?

Yes, it is really good. In fact, I personally take it every day. Getting enough of this nutrient is highly beneficial to your immune system, cardiovascular system, brain, and eyes. A deficiency in omega-3 fats can lead to dry skin, cracked nails, brittle hair, fatigue, depression, memory problems, hormone imbalances, achy joints, arthritis, and a poor immune system.

Omega-3 fats are found in fish, dark green leafy vegetables, flaxseed, and sea algae. Truly considered brain food, omega-3 fats, particularly one called DHA (decosahexanoic acid), support brain function and can stabilize your moods, helping prevent depression. Studies have shown that DHA is extremely important to unborn babies and infants — sufficient amounts of DHA have been linked to higher IQs, while deficiencies have been associated with learning disabilities such as attention deficit/hyperactivity disorder (ADD, ADHD) and dyslexia. DHA deficiencies are also a contributing factor to postpartum depression, preeclampsia, and various postmenopausal conditions. The fish we eat in our diet comes from waters that are potentially polluted. We have unbelievably high amounts of mercury, which are found in numerous fish that we eat every day. This is a worldwide problem, not just in the US. Now, we have fish farms that seem to be great. Well, maybe not. In numerous cases, they have thousands of fish in small areas. Too many fish in a small confined area is not healthy. Also, with these farm-raised fish, there are no omega-3s, which is perplexing. Again, this emphasizes the importance of an omega-3 supplement.

Is there a vitamin that can keep me awake and energized for 24 hours?

Vitamin B6 and B12 can give you energy that can keep you awake but not for 24 hours. Guarana and Red Bull are your best bests here, but Guarana can give you palpitations.

I feel more hungry when I take vitamin C (1000mg) every day? Why is that?

Actually, vitamin C has not at all been shown to increase or affect appetite. If you are acidic, it may upset your stomach. Vitamin B complex is what enhances appetite.

Is there a vitamin that specifically works to boost heart health?

All antioxidants help prevent heart disease (vitamins A, C, E and selenium). Coenzyme Q10 is what energizes the heart. For high blood pressure, I have read that the five supplements that can help manage this are: calcium, magnesium, garlic oil, CoQ10, and potassium.

Is there a supplement that you can recommend that works like Viagra?

We have supplements that help enhance sexual performance like Steel Libido and ginseng (for energy and increasing libido levels).

Is there such a thing as an antiaging vitamin?

Vitamin E is considered to help fight skin aging. There are a lot of other natural supplements that address skin aging, such as CoQ10, ALA, Ester C, and Pycnogenol. They help fight wrinkles. Melatonin is another very helpful antiaging supplement.

Before we forget, what vitamin can you recommend for the memory?

B complex vitamins are great for the memory and maintaining neuro function. Glutamic acid is another very good supplement for memory and focus. There is also ginkgo biloba, which a lot of older people use since memory is affected as we get older.

Do preschool kids need vitamins? If so, what’s the best vitamin for them?

Yes, they need vitamins. Preschool children are picky eaters so they probably do not get enough of the nutrition they need from the food they eat. Also, ages one to 12 are the milestone years where their whole body and organs are developing, their brain is forming, they’re building their immunity. They need the help of multivitamins such as B complex (for their nerves to function properly), lysine (for better appetite), chlorella (for growth), etc.

Is there an all-in-one vitamin that I can take instead of a cocktail of so many vitamins I have to pop separately during the day, which I oftentimes forget?

You can take a multivitamin, but cannot expect to get enough of everything you will need. I personally prefer several. When it comes to my health, I neither compromise nor do shortcuts. Your health is your life so I think we need to take the time to address our bodies’ needs. If one capsule could fit every supplement or vitamin that addresses the nutrition needed by all our body organs, it would be too big to swallow.

What do you think are the best vitamins on the market today?

Immuvit and TR Radiance are my favorite multivitamins. All Health Express brand supplements and vitamins are the best because they are manufactured by a GMP-certified USA company that was awarded the Schuster certification that shows the products’ potency, high quality, etc. What’s best is that it is very affordable compared to other brands out there. Also, Potencee C-1000, which is a new product that is time-released and, at 1000mg, is great for someone as active as me.

Some tips on choosing vitamins that you can share?

Let me share what I gathered from an article that came out in the US.

On choosing the right nutritional health supplement:

With all the health supplements on the market, how do you recognize a good one from a false one? How do you select a nutritional health supplement which will give you the best benefits that you want? Read on.

Questions you need to ask before choosing your supplement:

• Question 1: What information is contained in the label?

The label on the bottle is a good tool for evaluating a good health supplement brand. The label should tell you the names of the nutrients contained and the amount contained, the form of the ingredient used, and the number of tablets.

The label should also provide you basic information about the health company (address, contact information), recommended dosage, and manufacturing dates, among others.

• Question 2: How credible is the supplement brand or health company?

Here are several factors you need to check with your supplement manufacturer. These include GMP (good manufacturing practice) compliance, pharmaceutical grade production, as well as quality control measures.

The supplements should be tested and analyzed independently for their effectiveness, purity, and potency. You will know all these bits of info when you contact their customer service. If they are accessible and accommodating with your inquiries, you may have found yourself a good supplement brand.

• Question 3: How much do I know about supplements?

For best results, you should also get some information about supplements. You should know how vitamins work together, such as how vitamins E and C should be taken together as they mutually reinforce each other.

It is also good to know the correct balance in taking multivitamins to make sure that they work as effectively as you want them. Many people are not aware that taking too much can actually do more harm than good.

Once you have answered all these questions, you are now ready to choose from among the supplements available today.

Source: Philippine Star