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Vitamins For Her
December 2005
Articles
Nutrients for the Changing Needs of Women
Think of the body as being like the engine of a car. In order for the engine to work properly, it requires a specific type of fuel. The fuel you feed your body comes from the foods you eat, which contain nutrients that come in the form of vitamins, minerals, water, enzymes, amino acids and fats. Nutrients are involved in all body processes – from combating infection to repairing tissue to thinking. The problem is that our modern diet does not provide us with the nutrients we need in the proper amounts to meet the Recommended Daily Allowance (RDA). In order to reach the RDA that you would otherwise consume in a multivitamin, you would need to eat only organic foods in large quantities.
Exercise and stress further increase the demand for nutrients, yet many people choose nutrient-deficient energy foods for refueling. Compounding this nutrient problem is the fact that nowadays, our air and water, as well as our food supply, are full of new chemical toxins that we were not exposed to 20 years ago. These toxins rob the body of essential nutrients and increase our need for antioxidant protection to ward off disease. Research has shown that obesity, heart disease, diabetes, osteoporosis, and cancer in adults are on the rise. Consistent use of multivitamins and key supplements can promote good health and help prevent disease.1
With numerous choices available on the market today, it can become overwhelming trying to choose a multivitamin that best suits your needs. Here are a number of key elements that you should look for and some to avoid.
• Avoid One-A-Day Supplements – Our bodies are not designed to utilize nutrients in one large single dose. Research has proven that eating smaller, more frequent meals allows for better utilization of the nutritional value of our food. The same principle applies to vitamins and minerals. Divided doses ensure that we have a constant supply of nutrients throughout the day for improved absorption. A one-size-fits-all multivitamin formula, taken once a day, cannot possibly satisfy all of our varied nutritional needs.
• Consider Vegetable-Based Capsules – There has been a recent debate that the gelatin used in capsules may hold a possible chance of containing contaminants that cause bovine spongiform encephalopathy (BSE). As a result, many manufacturers have switched to vegetarian capsules or vegetarian caplets/tablets. Vegetable-based capsules enhance absorption and eliminate the concern over the impurities and potential contaminants associated with traditional animal based gelatin capsules. They are also easier to swallow than larger tablets!
• Look for Individualized Formulas – Gender, stress levels, age and exercise all affect your nutritional status and your supplementation should answer to these differences. Individualized formulas target the unique nutritional demands of a contemporary lifestyle. For women, a multivitamin is necessary as they manoeuvre their busy lives and try to balance career, family, exercise and leisure. Specifically, women should look for formulas that cater to their unique nutrient needs.
• Vitamins for Adult Women – Women with sedentary or moderately active lifestyles require antioxidants such as beta carotene, selenium, vitamin C and glutathione to protect the body from disease and prevent pre-mature aging. Adequate iron prevents a deficiency resulting from menstruation. Calcium, magnesium and vitamin D3 are key factors in healthy bone maintenance. CoQ10, niacin and vitamin E promote and protect proper heart and cardiovascular function. Highly alkaline green food concentrates such as spirulina, chlorella and green tea improve pH balance for better health. Hormone-balancing nutrients, digestive factors and plant extracts appropriate for adult women round out a more “complete” multivitamin.
• Vitamins for Active Women – The daily use of a multivitamin supplement can help reduce stress and many of the physical symptoms of stress.2 Regular strenuous exercise increases demands for calories and nutrients and increases free radical formation. Women who lead an active lifestyle and exercise regularly require higher amounts of antioxidants and both B and C vitamins to combat the increased physical stress levels. Coenzyme Q10 and Ginkgo Biloba help improve energy, stamina, and athletic performance. Nutrients such as calcium, magnesium, and sea salt, help replace electrolytes that have been lost through strenuous activity. Hormone-balancing nutrients, digestive factors and plant extracts appropriate for active women round out a more “complete” multivitamin.
• Vitamins for Women Over 50 – Research supports the use of a daily multivitamin in older adults and seniors to help them obtain optimal nutrient status.3 Women over 50 should consider using a multivitamin that is iron-free. Excess iron can increase free radical damage in the body. Higher amounts of calcium and magnesium are required for post-menopausal women to maintain and improve bone density. Vitamins A, C and beta carotene support healthy vision and can reduce the incidence of cataracts. CoQ10, niacin and vitamin E promote and protect proper heart and cardiovascular function. Hormone-balancing nutrients, digestive factors and plant extracts appropriate for women over 50 round out a more “complete” multivitamin.
You Are What You Absorb
There are many different types of multivitamin supplements available on health food store shelves, all with different degrees of absorption. Minerals pose more of an absorption issue than vitamins, so it’s extremely important to look at the form(s) of minerals with any type of supplement. Minerals in citrate form have been bound to citric acid in order to transport larger amounts of minerals into our cells and provide superior absorption.
The best health insurance combines healthy eating, regular exercise, effective stress management and a high quality multivitamin that suits your unique nutritional needs. By taking a comprehensive multivitamin, you are getting synergistic combinations of nutrients that you would not achieve by just eating healthy foods. So the next time you find yourself in the multivitamin section of your local health food store, keep your unique nutritional needs in mind and choose the multivitamin that best serves those needs. You won’t regret it!
A graduate of the Canadian School of Natural Nutrition with over seven years experience in the holistic health field, Joanne Carr R.H.N., B.A., is a Registered Holistic Nutritionist who has lectured in natural health product seminars for retailers and consumers across Canada. She also contributes to various natural health publications. For more information on the Canadian School of Natural Nutrition, see advertisement on page 15 of the December 2005 / January 2006 Vitality.
References
1. Robert H. Fletcher, MD, Msc and Kathleen M. Fairfield, MD, DrPH. “Vitamins for Chronic Disease Prevention in Adults; Clinical Applications.” JAMA. 2002; 287(23): 3127-3129.
2. Gruenwald J. Graubaum HJ. Harde A. Advances in Therapy. 19(3): 141-50, 2002 May-Jun
3. McKay DL. Perrone G. Rasmussen H. Dallal G. Hartman W. Cao G. Prior RL. Roubenoff R. Blumberg JB. Journal of the American College of Nutrition. 19(5): 613-21, 2000 Oct.
Nutrients for the Changing Needs of Women 
By Joanne Carr, RHN, BA
Why take a multivitamin? Many people believe that if they eat three meals a day and exercise regularly, they do not need to take a multivitamin. Decades ago, this may have been the case, but in today’s society it is not. It is a common misconception.Think of the body as being like the engine of a car. In order for the engine to work properly, it requires a specific type of fuel. The fuel you feed your body comes from the foods you eat, which contain nutrients that come in the form of vitamins, minerals, water, enzymes, amino acids and fats. Nutrients are involved in all body processes – from combating infection to repairing tissue to thinking. The problem is that our modern diet does not provide us with the nutrients we need in the proper amounts to meet the Recommended Daily Allowance (RDA). In order to reach the RDA that you would otherwise consume in a multivitamin, you would need to eat only organic foods in large quantities.
Exercise and stress further increase the demand for nutrients, yet many people choose nutrient-deficient energy foods for refueling. Compounding this nutrient problem is the fact that nowadays, our air and water, as well as our food supply, are full of new chemical toxins that we were not exposed to 20 years ago. These toxins rob the body of essential nutrients and increase our need for antioxidant protection to ward off disease. Research has shown that obesity, heart disease, diabetes, osteoporosis, and cancer in adults are on the rise. Consistent use of multivitamins and key supplements can promote good health and help prevent disease.1
With numerous choices available on the market today, it can become overwhelming trying to choose a multivitamin that best suits your needs. Here are a number of key elements that you should look for and some to avoid.
• Avoid One-A-Day Supplements – Our bodies are not designed to utilize nutrients in one large single dose. Research has proven that eating smaller, more frequent meals allows for better utilization of the nutritional value of our food. The same principle applies to vitamins and minerals. Divided doses ensure that we have a constant supply of nutrients throughout the day for improved absorption. A one-size-fits-all multivitamin formula, taken once a day, cannot possibly satisfy all of our varied nutritional needs.
• Consider Vegetable-Based Capsules – There has been a recent debate that the gelatin used in capsules may hold a possible chance of containing contaminants that cause bovine spongiform encephalopathy (BSE). As a result, many manufacturers have switched to vegetarian capsules or vegetarian caplets/tablets. Vegetable-based capsules enhance absorption and eliminate the concern over the impurities and potential contaminants associated with traditional animal based gelatin capsules. They are also easier to swallow than larger tablets!
• Look for Individualized Formulas – Gender, stress levels, age and exercise all affect your nutritional status and your supplementation should answer to these differences. Individualized formulas target the unique nutritional demands of a contemporary lifestyle. For women, a multivitamin is necessary as they manoeuvre their busy lives and try to balance career, family, exercise and leisure. Specifically, women should look for formulas that cater to their unique nutrient needs.
• Vitamins for Adult Women – Women with sedentary or moderately active lifestyles require antioxidants such as beta carotene, selenium, vitamin C and glutathione to protect the body from disease and prevent pre-mature aging. Adequate iron prevents a deficiency resulting from menstruation. Calcium, magnesium and vitamin D3 are key factors in healthy bone maintenance. CoQ10, niacin and vitamin E promote and protect proper heart and cardiovascular function. Highly alkaline green food concentrates such as spirulina, chlorella and green tea improve pH balance for better health. Hormone-balancing nutrients, digestive factors and plant extracts appropriate for adult women round out a more “complete” multivitamin.
• Vitamins for Active Women – The daily use of a multivitamin supplement can help reduce stress and many of the physical symptoms of stress.2 Regular strenuous exercise increases demands for calories and nutrients and increases free radical formation. Women who lead an active lifestyle and exercise regularly require higher amounts of antioxidants and both B and C vitamins to combat the increased physical stress levels. Coenzyme Q10 and Ginkgo Biloba help improve energy, stamina, and athletic performance. Nutrients such as calcium, magnesium, and sea salt, help replace electrolytes that have been lost through strenuous activity. Hormone-balancing nutrients, digestive factors and plant extracts appropriate for active women round out a more “complete” multivitamin.
• Vitamins for Women Over 50 – Research supports the use of a daily multivitamin in older adults and seniors to help them obtain optimal nutrient status.3 Women over 50 should consider using a multivitamin that is iron-free. Excess iron can increase free radical damage in the body. Higher amounts of calcium and magnesium are required for post-menopausal women to maintain and improve bone density. Vitamins A, C and beta carotene support healthy vision and can reduce the incidence of cataracts. CoQ10, niacin and vitamin E promote and protect proper heart and cardiovascular function. Hormone-balancing nutrients, digestive factors and plant extracts appropriate for women over 50 round out a more “complete” multivitamin.
You Are What You Absorb
There are many different types of multivitamin supplements available on health food store shelves, all with different degrees of absorption. Minerals pose more of an absorption issue than vitamins, so it’s extremely important to look at the form(s) of minerals with any type of supplement. Minerals in citrate form have been bound to citric acid in order to transport larger amounts of minerals into our cells and provide superior absorption.The best health insurance combines healthy eating, regular exercise, effective stress management and a high quality multivitamin that suits your unique nutritional needs. By taking a comprehensive multivitamin, you are getting synergistic combinations of nutrients that you would not achieve by just eating healthy foods. So the next time you find yourself in the multivitamin section of your local health food store, keep your unique nutritional needs in mind and choose the multivitamin that best serves those needs. You won’t regret it!
A graduate of the Canadian School of Natural Nutrition with over seven years experience in the holistic health field, Joanne Carr R.H.N., B.A., is a Registered Holistic Nutritionist who has lectured in natural health product seminars for retailers and consumers across Canada. She also contributes to various natural health publications. For more information on the Canadian School of Natural Nutrition, see advertisement on page 15 of the December 2005 / January 2006 Vitality.
References
1. Robert H. Fletcher, MD, Msc and Kathleen M. Fairfield, MD, DrPH. “Vitamins for Chronic Disease Prevention in Adults; Clinical Applications.” JAMA. 2002; 287(23): 3127-3129.
2. Gruenwald J. Graubaum HJ. Harde A. Advances in Therapy. 19(3): 141-50, 2002 May-Jun
3. McKay DL. Perrone G. Rasmussen H. Dallal G. Hartman W. Cao G. Prior RL. Roubenoff R. Blumberg JB. Journal of the American College of Nutrition. 19(5): 613-21, 2000 Oct.
Seeking Optimal Dosages
By Julia Woodford
There are as many opinions on optimal dosages as there are books on the subject. Having read many books and articles by writers with a wide range of experience, I’ve come up with some opinions on dosages that I think provide the optimal baseline levels for vitamins and minerals required by those of us living high stress lifestyles in an urban environment. So far I haven’t had a cold or flu this year, I can work 60 hours a week and still have energy left over for walking my dog everyday, and I sleep well. So I think these dosage guidelines will be helpful to others seeking optimal nutrition for a fast paced lifestyle. Here they are.
Since minerals are hard to digest, it is usually better to take some in the morning when the levels of digestive enzymes in your stomach are higher. To enhance morning digestion, I take a glass of juice with a tablespoon of unpasteurized apple cider vinegar. I also add 40 drops of Ionic Magnesium to the juice, a mineral endorsed by Dr. Carolyn Dean for increasing resistance to stress, preventing osteoporosis, and improving the ability to relax and focus. (For an excerpt from Dean's book, The Miracle of Magnesium, see April 2004 in the archives or go here.) The 40 drops supplies about 250 mg of magnesium, along with various other trace minerals.
With my second glass of morning juice, I throw in a tablespoon of greens+ to clean my blood, accelerate bowel detoxification, and boost my energy levels. This is best done in the morning to aid the body in completing its cycle of elimination from the night before.
Along with raw juice, I take two 1000 mg tablets of vitamin C complex with bioflavonoids. This is because stress depletes the body of vitamin C, which in turn weakens the tissues and causes premature aging. So vitamin C helps to keep me young and beautiful even though my eyes and skin are assaulted by urban pollution daily.
At this point, those people with fast metabolisms (i.e. Vata or Pitta constitution) should have a good solid warming breakfast, especially in winter. (In summer, fruit in the morning is fine.) However, for my digestive constitution, which is of the slow Kapha type, breakfast is not necessary as it creates a heaviness that is not conducive to high energy. So I take a hot cup of organic chai tea with unpasteurized honey and I’m out the door.
By lunch, it’s time for a good meal along with a multi- B complex, preferably one that contains at least 50 mg of B1, B2, B3, B6, and 50 mcg of B12. This has a very positive effect on skin health, and more importantly keeps my nerves calm and happy throughout the day. (I once had a boyfriend who spent a lot of time being morose and depressed. When I suggested he start taking a B complex supplement, his transformation to a more spirited and happy state of mind was extraordinary.) This vitamin is especially important for those who eat a lot of refined sugars and carbs, or who drink alcohol regularly, since metabolizing sugary foods and drinks depletes vitamin B stores in the body.
At suppertime, I like to bring on the minerals and vitamins, which are best digested in combination with fatty foods (I like to cook with coconut oil). In particular, I combine 400 IU of vitamin E (mixed tocopherols), 1000 mg of vitamin C, and 200 mcg of selenium. These three work synergistically, enhancing each other’s action. Combined, they reduce the risk of cancer dramatically, have strong anti-aging properties, and have a preventive effect on heart disease.
In addition, I like to take 50 mg of zinc citrate (one of the most important trace minerals in the body for promoting resistance to infections and tumours), plus a multimineral containing calcium (158mg), magnesium (66mg), phosphorus (62mg), potassium (33mg), iron (8mg), zinc (6.6mg), manganese (5.9mg), copper (0.5mg), iodine in the form of potassium iodide (.05mg), chromium (66mcg), selenium (36mcg), molybdenum (20 mcg), silicon (0.066mg), and vanadium (26 mcg). Whew! That’s a mouthful.
And to help metabolize all the food and vitamins, especially for someone like me with slow digestion, a digestive enzyme is critical. I like Infla-Heal, a digestive enzyme by New Roots Herbal. It contains at least 10 different enzymes that work to break down fats, proteins, carbs, plus the vitamins and minerals. This reduces bloating, gas, and that heavy feeling after dinner. And Infla-Heal is made in Canada, so the price is right.