COVID19, Influenza and The Role of Vitamins
By: Robert Turner
Tags: Vitamins And Supplements, Vitamin C, Health, Covid-19, Coronavirus

Why do Doctors sometimes prescribe vitamins?

A recently published study confirms a commonly held belief by the medical profession. There is absolutely no substitute for a well-balanced diet, which is the ideal source of the vitamins and minerals we need.

In brief the study found the following.

Our bodies prefer naturally occurring sources of vitamins and minerals. We absorb these better. And because commercially available vitamins, minerals, herbs, etc. are lumped together as “supplements,” the FDA doesn’t regulate them.

When we ingest processed, concentrated, and artificially packaged “supplements,” we may be doing ourselves harm. They may be toxic, ineffective, or contaminated (all of which are not uncommon).

Doctors may prescribe a multivitamin product to treat or prevent vitamin deficiency due to poor diet, certain illnesses, or during pregnancy.

There are medical conditions that put people at high risk for certain nutritional deficiencies, and conditions that can be treated with certain nutritional supplements. This is important, and is why the authors of this study support targeted supplementation.

In pregnant women. Folic acid is especially important for healthy fetal development, and a deficiency can cause spina bifida, a neurologic condition. As pregnancy advances, mothers will benefit from a prenatal vitamin (either by prescription or a well-vetted over-the-counter one) which contains things like iron and calcium.

People who have had weight-loss surgery may require a number of supplements including A, D, E, K, and B vitamins, iron, calcium, zinc, copper, and magnesium, among other things.

People with inflammatory bowel disease (like Crohn’s or ulcerative colitis) may have similar requirements. People who have or are at risk for osteoporosis may greatly benefit from vitamin D and, depending on the quality of their diet and other factors, possibly also calcium supplements.

The take away from this is that OTC vitamins and multivitamins have their place. Don’t self-administer anything to yourself without first consulting your doctor and if you’re living a healthy lifestyle, odds are YOU DONT NEED VITAMINS.

Importantly, watch out for products that are cheap and not properly registered. Stay with recognises brands and purchase from a reputable pharmacist. Do not buy products online.

A Comprehensive Guide to Fat Soluble Vitamins

Here’s what you need to know about all fat soluble Vitamins. The information below has been provided in large part by the Colorado State University.

Vitamin A – Retinol

Vitamin A, what is it and what does it do?

Vitamin A is also commonly called retinol. It has many functions in the body, including:

helping the eyes adjust to light changes

bone growth,

tooth development,

reproduction,

cell division,

gene expression,

regulation of the immune system.

The skin, eyes, and mucous membranes of the mouth, nose, throat and lungs depend on vitamin A to remain moist.

Vitamin A is also an important antioxidant that may play a role in the prevention of certain cancers. No clinical evidence yet supports this conclusively.

Vitamin A Sources

The. retinol, retinal, and retinoic acid forms of vitamin A are supplied primarily by foods of animal origin such as

dairy products,

fish

liver.

Some foods of plant origin contain the antioxidant, beta-carotene, which the body converts to vitamin A. Beta-carotene, comes from fruits and vegetables, especially those that are orange or dark green in color. All the following are rich in Beta-carotene.

carrots,

pumpkin,

winter squash,

dark green leafy vegetables

apricots,

How much Vitamin A do our bodies need?

The Recommended Dietary Allowance (RDA) for vitamin A is 900 mcg/ day for adult males and 700 mcg/day for adult females.

Who would require supplemental vitamin A?

Studies indicate that vitamin A requirements may be increased due to hyperthyroidism, fever, infection, cold, and exposure to excessive amounts of sunlight. Heavy drinkers (alcohol) or people with renal disease should also increase intake of vitamin A.

Why might my body be deficient in vitamin A?

If you eat a normal and varied diet is it highly unlikely you need to take supplemental vitamin A. Deficiencies are normally restricted to severely malnourished individuals.

Night blindness and very dry, rough skin may indicate a lack of vitamin A. Other signs of possible vitamin A deficiency include decreased resistance to infections, faulty tooth development, and slower bone growth.

Signs of toxicity from vitamin A

In the USA, the incidence of toxicity is common, rather than deficiency. The vitamin is fat soluble and builds up over time. Some multivitamin supplements contain high doses of vitamin A. Retinol is the form of vitamin A that causes the greatest concern for toxicity.

If you take a multivitamin, check the label to be sure the majority of vitamin A provided is in the form of beta-carotene, which appears to be safe.

Some medications used to treat acne, psoriasis, and other skin conditions contain compounds that mimic retinol in the body. Much like excessive intake of dietary retinol, these medications have been shown to negatively impact bone health and result in delayed growth in children and teens.

Symptoms of vitamin A toxicity include

dry, itchy skin,

headache,

nausea,

loss of appetite.

Signs of severe overuse over a short period of time include

dizziness,

blurred vision

slowed growth.

Vitamin A toxicity can also cause severe birth defects and may increase the risk for bone loss and hip fractures.

Vitamin D

Vitamin D, what is it and what does it do?

Vitamin D plays a critical role in our body’s use of calcium and phosphorous. It works by increasing the amount of calcium absorbed from the small intestine, helping to form and maintain bones.

Vitamin D benefits us in the following ways:

playing a role in immunity

controlling cell growth

may protect against osteoporosis, high blood pressure, cancer, and other diseases.

Children need adequate amounts of vitamin D to develop strong bones and healthy teeth.

Vitamin D Sources

The primary food sources of vitamin D are:

milk,

other dairy products fortified with vitamin D.

oily fish (e.g., herring, salmon and sardines)

cod liver oil.

In addition to the vitamin D provided by food, we obtain vitamin D through our skin which produces vitamin D in response to sunlight.

How much Vitamin D do our bodies need?

In the absence of adequate sun exposure, at least 800 to 1,000 IU of vitamin D3 may be needed to reach the circulating level required to maximize vitamin D’s benefits.

From 12 months to age fifty, the RDA is set at 15 mcg, which is the recommendation for maintenance of healthy bones in adults.

Exposure to ultraviolet light is necessary for the body to produce the active form of vitamin D. Ten to fifteen minutes of sunlight without sunscreen on the hands, arms and face, twice a week is sufficient to receive enough vitamin D.

This can easily be obtained in the time spent riding a bike to work or taking a short walk with arms and legs exposed. As long as you get into the sun every now and again, you don’t need any supplemental vitamin D.

Who may require supplemental vitamin D?

These populations may require extra vitamin D in the form of supplements or fortified foods:

Exclusively breast-fed infants: Human milk only provides 25 IU of vitamin D per liter. All breast-fed and partially breast-fed infants should be given a vitamin D supplement of 400 IU/day.

Dark Skin: Those with dark pigmented skin synthesize less vitamin D upon exposure to sunlight compared to those with light pigmented skin.

Elderly: This population has a reduced ability to synthesize vitamin D upon exposure to sunlight, and is also more likely to stay indoors and wear sunscreen which blocks vitamin D synthesis.

Covered and protected skin: Those that cover all of their skin with clothing while outside, and those that wear sunscreen with an SPF factor of 8, block most of the synthesis of vitamin D from sunlight.

Disease: Fat malabsorption syndromes, inflammatory bowel disease (IBD), and obesity are all known to result in a decreased ability to absorb and/or use vitamin D in fat stores.

Signs of Vitamin D deficiency

Symptoms of vitamin D deficiency in growing children include

rickets (long, soft bowed legs)

flattening of the back of the skull

Vitamin D deficiency in adults may result in

osteomalacia (muscle and bone weakness),

osteoporosis (loss of bone mass).

increased risk of common cancers, autoimmune diseases, hypertension, and infectious disease.

Why might my body be deficient in vitamin D?

Research shows that vitamin D insufficiency affects almost 50% of the population worldwide; an estimated 1 billion people. The rising rate of deficiency has been linked to a reduction in outdoor activity and an increase in the use of sunscreen among children and adults.

Those who live in inner cities, wear clothing that covers most of the skin, or live in northern climates where little sun is seen in the winter are also prone to vitamin D deficiency.

Since most foods have very low vitamin D levels (unless they are enriched) a deficiency may be more likely to develop without adequate exposure to sunlight. Adding fortified foods to the diet such as milk, and for adults including a supplement, are effective at ensuring adequate vitamin D intake and preventing low vitamin D levels.

Signs of toxicity from vitamin D

High doses of vitamin D supplements coupled with large amounts of fortified foods may cause accumulations in the liver and produce signs of poisoning. Signs of vitamin D toxicity include;

excess calcium in the blood,

slowed mental and physical growth,

decreased appetite,

nausea and vomiting.

It is especially important that infants and young children do not consume excess amounts of vitamin D regularly, due to their small body size.

Vitamin E: Tocopherol

Vitamin E, what is it and what does it do?

Vitamin E benefits the body by acting as an antioxidant, and protecting vitamins A and C, red blood cells, and essential fatty acids from destruction. Older faulty research suggested that taking antioxidant supplements, vitamin E in particular, might help prevent heart disease and cancer.

Newer findings indicate that people who take antioxidant and vitamin E supplements are not better protected against heart disease and cancer than non-supplement users.

Many studies do show a link between regularly eating an antioxidant rich diet full of fruits and vegetables, and a lower risk for heart disease, cancer, Alzheimer’s Disease, and several other diseases.

In short, research shows that to receive the full benefits of antioxidants and phytonutrients in our diet, we need to consume these compounds in the form of fruits, vegetables, nuts, and seeds. Swallowing a pill and supplements does not ensure the same benefits.

Vitamin E Sources

About 60 percent of vitamin E in our diet comes from;

vegetable oil (soybean, corn, cottonseed, and safflower).

This also includes products made with vegetable oil (margarine and salad dressing).

fruits and vegetables,

grains,

nuts (almonds and hazelnuts),

seeds (sunflower)

fortified cereals.

How much Vitamin E do our bodies need?

The Recommended Dietary Allowance (RDA) for vitamin E is based on the most active and usable form called alpha-tocopherol.

Food and supplement labels list alpha-tocopherol as the unit international units (IU) or micrograms (mcg), not in milligrams (mg). One microgram of alpha-tocopherol equals to 1.5 International units (IU).

RDA guidelines state that males and females over the age of 14 should receive 15 mcg (22.5 IUs) of alpha-tocopherol per day. Consuming vitamin E in excess of the RDA does not result in any added benefits.

Signs of Vitamin E deficiency

Vitamin E deficiency is rare. Cases of vitamin E deficiency usually only occur in premature infants and in those unable to absorb fats. Since vegetable oils are good sources of vitamin E, people who excessively reduce their total dietary fat may not get enough vitamin E.

Signs of toxicity from vitamin E

There are no noted signs of toxicity however it’s important to note the following. Megadoses of supplemental vitamin E may pose a hazard to people taking blood-thinning medications such as Coumadin (also known as warfarin) and those on statin drugs.

Vitamin K

What is Vitamin K

Vitamin K is naturally produced by the bacteria in the intestines. It plays an essential role in;

normal blood clotting,

promoting bone health,

helping to produce proteins for blood, bones, and kidneys.

Vitamin K Sources

Good food sources of vitamin K are;

green, leafy-vegetables such as turnip greens, spinach, cauliflower, cabbage and broccoli,

certain vegetables oils including soybean oil, cottonseed oil, canola oil and olive oil.

Animal foods, in general, contain limited amounts of vitamin K.

How much Vitamin K do our bodies need?

To help ensure people receive sufficient amounts of vitamin K, an Adequate Intake (AI) has been established for each age group. Please refer to Table 1 in the original material.

What are dangers of insufficient Vitamin K

Without sufficient amounts of vitamin K, haemorrhaging (bleeding) can occur.

Why might my body be deficient in vitamin K?

Vitamin K deficiency may appear in infants or in people who take anticoagulants, such as Coumadin (warfarin), or antibiotic drugs. Newborn babies lack the intestinal bacteria to produce vitamin K and need a supplement for the first week.

Those on anticoagulant drugs (blood thinners) may become vitamin K deficient, but should not change their vitamin K intake without consulting a physician. People taking antibiotics may lack vitamin K temporarily because intestinal bacteria are sometimes killed as a result of long-term use of antibiotics.

People with chronic diarrhea may have problems absorbing sufficient amounts of vitamin K through the intestine and should consult their physician to determine if supplementation is necessary.

Signs of toxicity from vitamin K

Although no Tolerable Upper Intake Level (UL) has been established for vitamin K, excessive amounts can lead to the breakdown of red blood cells and liver damage.

People taking blood-thinning drugs or anticoagulants should moderate their intake of foods with vitamin K, because excess vitamin K can alter blood clotting times. Large doses of vitamin K are not advised.

A Comprehensive Guide to Water Soluble Vitamins

Here’s what you need to know about all water soluble Vitamins. The information below has been provided in large part by the Colorado State University.

B-Complex Vitamins

What are B-Complex vitamins

Eight of the water-soluble vitamins are grouped together as the vitamin B-complex group:

thiamin (vitamin B1),

riboflavin (vitamin B2),

niacin (vitamin B3),

vitamin B6 (pyridoxine),

folate (folic acid),

vitamin B12,

biotin

pantothenic acid.

The B vitamins are widely distributed in foods, and they function as coenzymes that help the body obtain energy from food.