Vitamins, Minerals & Supplements - Essential or

Over-Hyped
C.D. Shelton

Copy right 2012 C.D. Shelton

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Table of Contents
Preface
Vitamins and Minerals Defined
The Role of Minerals
Candidates For Supplements
The Role of Amino Acids in Our Diet
The Role of Fat Soluble Vitamins
The Role of Water Soluble Vitamins
Do We Need to Take Antioxidants?
The Use of Some Supplements (Antioxidants)
Are Top Selling Vitamins and Supplements Over-hyped?
The Best and Worst U. S. Cities for Nutrition

Preface
There is little doubt the vitamin and supplement segment of our economy takes advantage of our
insecurity regarding the state of our nutritional health. It is that fundamental insecurity that has driven
the vitamin, mineral and supplement market to become a multibillion dollar industry.
Many people are concerned about their nutrition, if you are a fan of Fast Foods then the concern is
well founded since 55% of our foods eaten away from home is of that variety, Fast Foods. Notice
they are generically labeled Fast Foods not Health Foodsbecause Health Foods, they are
not.
In this short ebook we will examine some of the issues in our modern culture. Namely, How
essential is the multi-vitamin and supplements many Americans take? The contribution to health of
individual vitamins and minerals will be discussed, as well as a nutritional analysis of popular
supplements called Antioxidants.
We will end our report with a look at some of our cities and how they stack up in terms of nutrition,
with a list of the five Best and the five Worst nutritional cities in the United States.

Vitamins and Minerals Defined

Without troubling the reader with the intricacies of the biochemical pathways in which particular
vitamins are involved, a short, generic type definition will be offered.
A vitamin is an organic compound required as an essential nutrient. It is generally needed in tiny
amounts. Vitamins are needed for a variety of biochemical pathways and because we are unable to
produce the molecule, within our body, we must rely upon external sources for the needed molecules.
We obtain these needed molecules from the environment. For example, we need Vitamin C in our
diet, but many other animals do not, they can and do synthesize the molecule.
Vitamins have diverse biochemical functions within our body. Some have hormone-like functions,
like vitamin D (regulates calcium metabolism). Some act as regulators of cell and tissue growth and
differentiation such as some forms of vitamin A. Others function as antioxidants (such as vitamin E
and C). The vitamins within the B complex group generally act as co-enzymes, interacting with other
factors to influence metabolism.
Until the mid-1930s vitamins were obtained solely by the foods consumed. They were not available
over-the-counter until the B complex group was extracted from yeast. Through the years, thirteen
separate vitamins have been isolated and are now sold in the marketplace.
The following is a list of known vitamins, their date of discovery, name and extraction source:
1913, Vitamin A (Retinol), Cod Liver Oil
1910, Vitamin B1 (Thiamine), Rice Bran
1920, Vitamin C (Ascorbic Acid), Citrus, Fresh Foods
1920, Vitamin D (Calciferol), Cod Liver Oil
1920, Vitamin B2 (Riboflavin), Meat, Eggs
1922, Vitamin E (Tocopherol), Wheat Germ, Veg. oil
1926, Vitamin B12 (Cobalamins), Liver, Eggs, Meats
1929, Vitamin K1 (Phylloquinone), Leafy Green Veg.
1931, Vitamin B5 (Pantothenic A.), Meat & Grains
1931, Vitamin B7 (Biotin), Meat, Dairy & Eggs
1934, Vitamin B6 (Pyridoxine), Meat, Dairy
1936, Vitamin B3 (Niacin), Meat, Eggs & Grain

1941, Vitamin B9 (Folic Acid), Leafy Green Veg.

In humans, vitamins are classified as either water soluble or fat soluble. Of the known vitamins, 4 are
fat soluble and 9 are water soluble. The following is a list of the known vitamins, their solubility,
allowance, deficiency disease, and food source:
A Retinol, Fat, 1 mg, Night-Blindness, Yellow Veg.
B1 Thiamine, Water, 1.2 mg, Beriberi, Grains
B2 Riboflavin, Water, 1.3 mg, Ariboflavinosis, Dairy & Veg.
B3 Niacin, Water, 16 mg, Pellagra, Meat, Nuts
B5 PantothenicA., Water, 5.0 mg, Paresthesia, Meat & Avo.
B6 Pyridoxine, Water, 1.7 mg, Anemia, Meat, Nuts
B7 Biotin, Water, 30 Micro g, Dermatitis, Eggs & Liver
B9 Folic Acid, Water, 400 Micro g, Birth Defects, Cereal & Veg.
B12 Cobalamin, Water, 2.4 Micro g, Anemia, Meat
C Ascorbic Acid, Water, 90 mg, Scurvy, Fruits & Veg.
D Calciferol, Fat, 10 Micro g, Rickets, Fish & Eggs
E Tocopherol, Fat, 15 mg, Mild Anemia, Fruits &Veg.
K Phylloquinone, Fat, 120 Micro g, Bleeding, Eggs & Veg.

The Role of Minerals

To maintain good health, a variety of macrominerals or as they are sometimes called bulk
minerals. Some are structural (needed as a body structural material) and some are electrolytes
(important in some physiological role, like muscle contraction).
Elements with recommended dietary allowance (RDA) greater than 200 mg/day (mg=milligram) are
listed below, along with a brief analysis of their function:
Macrominerals:
Calcium- Has a variety of functions. It is a common electrolyte & functions to neutralize acids, help
clear toxins, and serves as a signaling ion for nerve and membrane actions. It also is a major
structural component of bones and teeth.
Chlorine- Very common electrolyte.
Magnesium- Required for processing ATP (Adenosine Triphosphate). This is our energy coinage
molecule. We produce this molecule when we metabolize (breakdown) food. Also involved in:
bone building, peristalsis, increasing alkalinity.
Phosphorus- A required component of bone building, also functions in energy processing (making
ATP).
Potassium- A very common electrolyte (heart & nerve).
Sodium- A very common electrolyte. Intake should be monitored carefully since this ion is involved
in causing High Blood Pressure. It can, if consumed heavily, lead to depleted calcium and magnesium
levels which along with the HBP also produce osteoporosis.
Sulfur- Present in three essential amino acids used in many proteins (skin, hair, & nails). Sulfur is not
consumed alone, but is present in amino acids found in proteins.
Many elements are required in trace amounts, usually because they play a catalytic role in enzymes
function. These are minerals in which the RDA is less than 200 mg/day. They are listed below along
with a brief analysis of their function:
Trace Minerals:
Cobalt- Is required for the biosynthesis of B12. Animals cannot synthesize B12, and must obtain this
cobalt containing vitamin in the diet.
Copper- Is involved in the oxidation/reduction reactions that are part of our metabolism.
Chromium- Required for sugar metabolism.

Iodine- Needed for the synthesis of thyroxine (an important hormone), which is a regulator of
metabolism. Iodine is also needed for the breasts, stomach, & salivary glands.
Iron- Required for many enzymes and for hemoglobin.
Manganese- Needed for the processing of oxygen.
Molybdenum- Required for certain oxidase pathways.
Selenium- Prevents damage to hemoglobins, protects from toxic damage from mercury.
Zinc- Required for several enzymes involved in metabolism.

Candidates For Supplements

Even if our diet is balanced and varied, certain conditions or events can put us at risk for a
deficiency. Practitioners of orthodox medical practices do not routinely agree on the benefits of
supplements (of any kind). The practitioners of alternative medical procedures (herbalists and
Chinese Medicine for example) do advocate herbs, antioxidants, vitamins and mineral supplements.
There is a common ground both orthodox and alternative medical practitioners can agree supplements
are needed. The following is a list of those areas of agreement:
*Pregnant women and nursing mothers: Both of these conditions call for larger amounts of
nutrients than may be presented through a routine diet.
*The chronically ill: These individuals may be taking heavy medication amounts. It is known dozens
of drugs inhibit nutrient absorption and may even deplete existing nutrients.
*Heavy drinkers: Heavy alcohol consumption has been found to affect levels of folic acid, thiamin
and other vitamins available to the individual.
*Cigarette smokers: Studies have revealed smokers are usually low in levels of vitamin C.
*Dieters: Individuals with a limited diet (attempting to lose weight) may have a compromised
dietary intake and deficient in necessary vitamins.
*The elderly: Seniors are known to have impaired absorption of nutrients from their dietary intake.
*Patients recovery from infections or surgery: Supplements may help speed the recovery.
*Vegans: Strict vegetarians may need Vitamin B12 and amino acids.
*Women of child-bearing age: May need an iron supplement.
Followers of Alternative Medicine go a step further than the above list suggests. They advise, Given
the poor and depleted soils from which our produce is grown, supplements are our only protection
against deficiencies in our diet. The general public is advised supplements are necessary to protect
our health.

The Role of Amino Acids in Our Diet

As with minerals discussed in an earlier chapter, vitamins are recognized as essential nutrients for
our continued good health. We obtain these essential nutrients from our diet, with one exception and
that is vitamin D. This vitamin can be synthesized in the skin if UVB radiation is available (sunlight).
Certain vitamin-like compounds such as carnitine, are thought useful for survival and over-all health,
but are not essential since the body can produce some supply of the molecule.
Numerous phytochemicals have been isolated and named, many have desirable attributes
(antioxidants) however, experimental research has been inconclusive as to the efficacy of taking
phytochemical antioxidants. There are essential amino acids that are required since the body
cannot synthesize them. There are eight amino acids our bodies cannot synthesize, we can and do
make the other twelve. There are a total of twenty amino acids required to synthesize our body
proteins. If our diet contains legumes (beans), fish, poultry or meats we can manufacture our needed
proteins.
How much protein is required? The rule of thumb is to take your body weight, express it in grams.
Convert the grams into ounces and that number represents your minimum protein intake on a daily
basis to avoid Kwashiorkor (protein deficiency disease). Example: Body weight of 150 pounds
(express that weight in grams=150 grams). Now convert those grams into ounces of protein required
per day.
It would be 150 grams divided by 28.35 gm (number of grams/oz)= 5.29 ounces of protein
required/day.

The Role of Fat Soluble Vitamins

Vitamin deficiencies may result in disease conditions, including goiter, scurvy, osteoporosis,
impaired immune system, disrupted cell metabolism, some forms of cancer, premature aging, poor
psychological health, to name just a few of the conditions traced to vitamin deficiencies.
On the other side of the coin we could have bodily problems brought about by an excess of certain
vitamins. The vitamins that should not be taken in excessive amounts are vitamin A, D and B6. They
could reach toxic levels fairly early after consuming the RDA. The following is an analysis of
individual fat soluble vitamins:
Vitamin A
Can be found in most fruits and vegetables, eggs, whole milk, butter, meat and in salt water fish.
It is used to reduce complications of diseases such as malaria, HIV, measles and diarrheas.
Women use vitamin A to help prevent heavy menstrual periods, vaginal infections, lumpy breasts
(fibrocystic breast disease), and breast cancer. Some women with HIV use vitamin A to decrease
the risk of transmitting the virus to the baby during childbirth and nursing.
Men use vitamin A to raise their sperm count.
Some people use vitamin A for improving their vision and treating eye disorders including macular
degeneration, glaucoma and cataracts.
Vitamin A is also used for skin conditions including eczema, psoriasis, cold sores, wounds, burns,
sunburns, keratosis follicularis (benign skin growths), ichthyosis (skin scaling), and pigmentosus
(skin spots).
It is also used for gastrointestinal ulcers and Crohns disease (inflammatory bowel disease), gum
disease, diabetes, sinus infections and urinary tract infections. It is used on the skin for wound healing
and to reduce wrinkles.
Vitamin A is required for the functioning of our eyes, skin, immune system and many other parts of our
body.
Vitamin D is found in only a few foods. It is an oil soluble substance present in egg yolks, cod liver
oil, butter and some cold water fish such as salmon, herring and mackerel. It is considered a vitamin
because the bodys ability to synthesize the substance is dependent on exposure to an environmental
source (sunlight). The skin can make a form of vitamin D known as cholecalciferol.
Vitamin D helps in the absorption and utilization of calcium and phosphorus. It is necessary for
normal growth of children. In adults it helps with any function that uses calcium or phosphorus, such
as impulse transmission of nerves, heart beat, blood clotting, and many others functions.

The benefits of having adequate vitamin D are many, they include prevention of rickets and helps
prevent osteoporosis. Vitamin D supplementation includes the treatment of osteoarthritis, multiple
sclerosis and hypertention.
Getting adequate vitamin D could play a role in reducing the effects of sickle cell anemia. It has been
noted that getting sufficient vitamin D can help reduce the need to urinate at night.
What is the best way to get vitamin D? You could take a cod liver oil pill. Take the pill with
Calcium-Magnesium at the same time for better utilization. Sunlight exposure is great for vitamin D
synthesis. Your skin will automatically make vitamin D from the precursor, cholesterol present in
your skin. You get the double benefit of reducing your cholesterol level at the same time.
The RDA of vitamin D in the past was set too low. Recent work has been done to show the RDA
should be considerably higher. The former RDA set at 10 IU (International Units) was set back in
1938 and was sufficient to prevent rickets. Today, the RDA for Vitamin D is 600 IU, some doctors
recommend more, but care should be taken with vitamin D intakeit can be toxic.
Vitamin E is used for treating vitamin E deficiency, which is rare, but can occur in individuals with
certain genetic disorders. It is also used to treat low weight premature infants.
Vitamin E is found in many foods, including vegetable oils, cereals, meat, poultry, eggs, fruits,
vegetables, and wheat germ oil.
Vitamin E is used in the treatment of a wide variety of conditions including arteriosclerosis
(hardening of the arteries), high blood pressure, diabetes, and cancers of the colon, lungs, gastric
area, prostate and pancreatic.
The vitamin is also used for diseases of the nervous system including Alzheimers and Parkinsons
diseases. It is also used for night cramps. It is also considered an exercise vitamin to be taken after a
strenuous work-out. It is thought to minimize muscle damage.
How does it work? It works as an antioxidant. Antioxidants help slow down the processes that
damage cells (think of antioxidants as protection from rust).
Vitamin K is present in green leafy vegetables, such as kale, spinach, turnips greens, collards, Swiss
chard, mustard greens, parsley, romaine and green leaf lettuce. It is present in Brussels sprouts,
broccoli, cauliflower, and cabbage. It is also found in fish, liver, meat, eggs, and cereals. A principal
source is from the bacteria that line the gastrointestinal tract.
Given the ubiquitous nature of vitamin K, deficiency is very rare. It can occur when the body cant
properly absorb the vitamin from the intestinal tract. The most frequent cause of vitamin K deficiency
is in long term use of an antibiotic.
People with vitamin K deficiently are more likely to have bruising and bleeding issues. If you take
blood thinning drugs (anticoagulant/ antiplatelet drugs), you may need to limit vitamin K foods. Be
aware that vitamin K foods can affect how these drugs work. Check with your health care provider

regarding the quantity of vitamin K containing foods that should be in your diet.
The RDA for vitamin K is set at 120 micrograms per day (mcg/day). The RDA varies with age:
For Infants:
0 - 6 months: 2.0 mcg/day
7 - 12 months: 2.5 mcg/day
For Children:
1 - 3 years: 30 mcg/day
4 - 8 years: 55 mcg/day
9 - 13 years: 60 mcg/day
Adolescents & Adults:
14 - 18 years 75 mcg/day
19 years and older: 90 - 120 mcg/day
The alternative names used for vitamin K are as follows:
Phylloquinone (K1), Menaquinone (K2) and Menadione (K3),
all perform a similar metabolic function.

The Role of Water Soluble Vitamins

Vitamin C and the B complex are all water soluble well address their function in the following
pages:
The B complex vitamins are found in cereals, rice, wheat, and barley all contain B complex
vitamins, but the B complex is found in the outer covering of the grain. So if rice (or other grains) has
been polished and the seed coat removed, some of the vitamins in that grain have been lost.
Whole grains are preferable; they retain the original vitamin content of the grain. These B complex
vitamins work together for the benefit of the body.
The term B Complex refers to all of the water soluble B vitamins. They are: thiamine (B1),
riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin, folic acid, and the
cobalamins (B12).
Each member of the B-complex has its own unique structure and performs its own unique function, but
some work together to carry out a physiological requirement.
For example, vitamins B1, B2, B3 and biotin all take part in energy production. Vitamin B6 takes
part in amino acid metabolism. Folic acid and B12 help with cell division (RBC production in the
bone marrow).
Each of these vitamins have additional functions, but there is no evidence that one particular function
requires all of these vitamin to work together (Note: unless you specify general good health as a
function!).
The RDA for the vitamin within the complex varies considerably, ranging from as little as 3 mcg/day
for B12 to 18 mg for B3. The following is the present RDA for these vitamins:
B1 Thiamine--1.2 mg
B2 Riboflavin--1.3 mg
B3 Niacin--16 mg
B5 PantothenicA.--5.0 mg
B6 Pyridoxine--1.7 mg
B7 Biotin--30 mcg
B9 Folic Acid--400 mcg
B12 Cobalamin--2.4 mcg

Most multivitamin and mineral supplements contain vitamin B-complex as well as other essential
vitamins and minerals.
Since multivitamin/minerals are more complete than B-complex vitamins by themselves, a
multivitamin-mineral supplement is recommended to prevent deficiencies.
Vitamin B complex includes a number of components that could interact with drugs. Discuss any
supplements you are taking with your medical advisor if you are taking any drugs.
Vitamin C is present in present in green leafy vegetables and fruit. This water soluble vitamin is
particularly high in concentration in oranges. Vitamin C is one of the safest and most effective
nutrients, say most nutritional experts. While it might not cure the common cold, it does boost your
immune system. It helps prevent cardiovascular disease, prenatal health problems, and may even
slow down skin wrinkling.
It has been pointed out by countless research studies that an elevated concentration of vitamin C in
our blood stream is beneficial in protecting us from cardiovascular disease, cancer, stroke and eye
problems.
The RDA of vitamin C is 90 mg, but the researchers found the optimum health benefit is 500 mg. To
achieve this level of vitamin C concentration the individual would have to consume the following to
get to the 500 mg:
Cantaloupe 1cup = 59mg
Orange Juice 1 cup = 97mg
Broccoli 1 cup = 74mg
Red Cabbage cup = 40mg
Green Pepper cup = 60mg
Red Pepper cup = 95mg
Kiwi (whole) = 70mg
Tomato Juice 1 cup = 45mg
If you add it all up you get a total of 540mg.
It is obvious from the above, we cannot reach the optimum vitamin C concentration, recommended by
researchers, by our diet alone. With an RDA of 90 mg, it would be possible to reach that level by any
number of combinations of the above fruits and vegetables, but to reach 500 mg would require us to
consume all of the above fruits and vegetables. This is possible, but not likely!
Physiologists have pointed out that vitamin C is cleared from the blood stream, by the kidneys within

a short time after ingesting the vitamin (maybe as little as 60 minutes or less). If we are to gain
protection from this vitamin it needs to be consumed in some sort of timed-release version. The
object being, to maximize exposure of our tissues to a high concentration of vitamin C.

Do We Need to Take Antioxidants?

Antioxidants are widely used in dietary supplements and have been investigated for the prevention of
diseases such as coronary heart disease, cancer and a variety of other illnesses. Large clinical trials,
using a select number of antioxidants are on-going. The jury is still out as to the benefits derived
from antioxidants. While, no specific benefit has been detected, at this time, (other than the
psychological thought, Im doing something positive), investigations continue. It is known oxidative
stress appears to be an important part of many human illnesses. The use of antioxidants is under
intense study, particularly as treatment for stroke and neurodegenerative diseases.
An antioxidant is a molecule that inhibits the oxidation of other molecules. Oxidation can produce
free radicals. In turn these free radicals can start a chain reaction. When the chain reaction occurs in a
cell it can cause damage or death to that cell. Antioxidants terminate these chain reactions and inhibit
other oxidation reactions.
It has been pointed out that a large intake of antioxidant supplements could be harmful to the
individual (check with your medical advisor).
Antioxidants are used routinely as a preservative in foods and cosmetics.
They are used industrially in rubber and gasoline to prevent degradation.

The Use of Some Supplements (Antioxidants)

The following, though not exhaustive, lists some of the more popular antioxidants on the market today.
Alpha-lipoic Acid is a vitamin-like substance called an antioxidant. It is found in yeast, liver, kidney,
spinach, broccoli and potatoes. It is also manufactured in the laboratory.
Alpha-lipoic is used in the treatment of diabetes for nerve related symptoms which might include
burning pain in the arm and legs. Some individuals also use the acid for memory loss, chronic fatigue
syndrome (CFS), HIV/AIDS, cancer, liver disease as well as diseases of the heart and blood vessels
and Lyme disease.
How does it works? The acid seems to help prevent certain kinds of cell damage and improves
neuron conduction. It seems to work as an antioxidant in carbohydrate breakdown , therefore making
more energy available. Working as an antioxidant, it might provide protection to neural tissues and
possibly the liver.
Coenzyme Q10 is again, a vitamin-like substance. It is found through out the body, but with high
concentrations in the heart, liver, kidneys and pancreas. Small amounts are found in meats and
seafood. The substance can also be synthesized in the laboratory.
Many individuals use Coenzyme Q10 (CoQ10) for treating congestive heart failure, angina (chest
pain), and high blood pressure.
Some individuals take CoQ10 to increase their energy level, since it is involved in the process of
producing ATP (adenosine triphosphate, APT is our energy coinage).
Our levels of CoQ10 are higher in youth than later in life. The question remains, As mature adults,
should we attempt to raise the level of this vitamin-like substance to those levels found in our youth?
And by doing so, would we increase our health and longevity? Those two questions have yet to be
answered.
People who typically benefit from CoQ10 are individuals who have a heart condition, high blood
pressure, periodontal disease and Parkinsons Disease.
How does it work? CoQ10 is an important vitamin-like substance. It helps provide energy to cells. It
is also involved in antioxidant activity.
Grape Seed Extracts are industrial derivatives of whole grape seeds. The extract is rich in vitamin
E, flavonoids, linoleic acid and phenolic OPCs. The commercial activity has been focused on the
extraction of polyphenols, known to be strong antioxidants.
Preliminary findings from on-going research trials indicates grape seed extract may affect heart
diseases brought on by high blood pressure and high cholesterol levels.

How does it work? The phenols in grape seed extract work by inhibiting blood platelet aggregation
(stops their sticking together, thereby reduces the risk of a blood clot formation) and reducing
inflammation. The polyphenols contained in grape seed extract are resveratrols. Other possible antidisease properties:
* Wound healing: accelerated healing in mice.
*Tooth decay: Phenols may retard growth of bacteria in dental caries.
*Osteoporosis: with grape seed extract, bone density increased in lab animals.
*Ultraviolet damage to skin: dietary proanthocyanidins may protect against carcinogenesis (skin
cancer) and provide supplementation for sunscreen protection.
As of this writing, there are 13 clinical trials on-going (July, 2012) assessing potential effects of
grape seed extracts on human diseases. They are: breast cancer, blood estrogen levels in
postmenopausal women, and coronary artery disease.
Oral grape seed extract is used in capsules or tablets usually containing 50 mg or 100 mg. There is, at
this point, insufficient scientific information known about how the long term use of grape seed
extract might affect health or any disease.
Astaxanthin is a carotenoid. It belongs to a larger class of phytochemicals known as terpenes. It is
classified as a xanthrophyll (meaning yellow leaves). It is an antioxidant. It is found in microalgae,
yeast, salmon, trout, shrimp, crayfish, and crustaceans.
How does it work? It is an antioxidant with a slightly lower antioxidant activity than others
discussed. It has no known toxic syndrome associated with its consumption. Astaxanthin is a natural
nutritional component, it can also be found in food supplements.
Currently, the primary natural source for astaxanthin is the microalgae Haematococcus pluvialis.
This algae seems to accumulate the highest levels of astaxanthin in nature.
Additional Supplements
Niacin, Niacinamide (B3), is found in a variety of foods such as yeast, meat, fish, milk, eggs, green
vegetables, beans, and cereal grains.
Niacin is used to treat high cholesterol levels in the blood, circulation problems, migraine headache,
and dizziness. It also is used to treat pellagra, hallucinations, Alzheimers, depression and alcohol
dependence.
It has also been used to treat attention deficit-hyperactivity disorder (ADHD), memory loss,
headache, lowering blood pressure, & promoting relaxation.
Niacinamide is applied to the skin for treating inflammatory acne vulgaris.

How does it work? Niacinamide can be made from niacin. Niacin might help people with heart
disease because of its beneficial effect on clotting and it may help improve the level of triglycerides
in the blood stream.
DHEA is a hormone that is made in the human body. It is also made in the laboratory. It is also found
in yams and soy products. However the body cannot made DHEA from these two foods.
DHEA is used for slowing or reversing aging, improving thinking skills in senior citizens, and
slowing the progression of Alzheimers Disease.
Athletes and other people use DHEA to increase muscle mass, strength and energy. The substance is
barred from use by the National Collegiate Athletic Association (NCAA).
Men use DHEA to treat erectile dysfunction (ED), and by healthy women with low levels of certain
hormones to improve well being and sexuality.
DHEA has also been used for osteoporosis, multiple sclerosis, Addisons disease, depression, and to
slow the progression of Parkinsons Disease.
Quality control is an important issue, buy only pharmaceutical grade and a known brand you trust.
How does it work? DHEA is produced by the Adrenal Glands and in the liver. In men, DHEA is also
secreted by the testes. In the body it is changed to a hormone called androstenedione. This hormone is
then the precursor to male or female hormones.
Caution is required in taking this powerful hormone (get the advice of your medical advisor). Limited
exposure is recommended.
Red Yeast Rice is the product of rice fermentation by a yeast called Monascus purpureus. This
fermented version is used for treating individuals with high cholesterol levels. Also for indigestion,
and diarrhea.
The active ingredient in red yeast rice is the same as the active ingredient in prescription drugs called
statins used to lower cholesterol levels. The American Heart Association warns against the use of
Red Yeast Rice until the results of a long term study of red yeast has been completed. You should talk
to your health care provider if you plan on taking this supplement.
How does it work? Rice is fermented with a yeast called Monascus purpureus. The fermentation
produces a group of chemicals similar to prescription drugs known as statins (lovastatin). These
powerful chemicals are used to lower cholesterol levels in the blood stream.
Flaxseed is the seed of the a plant called Linum usitatissimum. People use flaxseed for many
conditions related to gastrointestinal problems. It is also used for disorders of the heart and blood
vessels and for high cholesterol levels.
Other uses include acne, kidney problems, symptoms of menopause, and bladder infections,

How does it work? Flaxseed is an excellent source of dietary fiber. It is rich in omega-3 fatty acids.
Researches believe the fiber binds with cholesterol in the intestine and prevent it from being
absorbed.
In the body, flaxseed is broken down into lignans. Lignans are similar to estrogen. As a result, in
the presence of lignans, estrogens become less potent. Certain cancers (breast) need estrogen to
thrive, so researchers conclude lignans should be able to slow breast cancer.
Lactobacillus (probiotics) is a type of bacteria. There are friendly bacteria that live in our gut tract
and urinary system. They do not cause disease. Lactobacillus is present in some fermented foods like
yogurt and in some supplements.
It is used in the treatment of diarrhea. It is also used for a number of digestive problems. It creates a
healthy strain of bacteria in the gut track and promotes regularity.
How does it work? Many bacteria live in our body normally. Friendly bacteria, such as
lactobacillus can help us breakdown foods and improve our absorption of nutrients. Their presence
helps fight off the invasion of Unfriendly bacteria in our intestine.

Are Top Selling Vitamins and Supplements

Over-hyped?
The key question is, Can we get all the nutrients we need by simply eating a healthy diet? Our
ancestors did it through-out the years weve been in existence as a Homo sapien, why cant we do the
same thing now?
The arguments go something like this: 1) The nutrients in our soil have been depleted from years of
pesticides and pollution. We need the supplements to make-up for the loss of nutrients in our foods.
2) The packaged and processed foods, that are so common in our culture, are not only nutrient void
they actually rob our bodies of vital nutrients.
Some people hate pills and will do anything to avoid taking a supplement, while others are
convinced they need every vitamin or supplement sold in the market. So the question remains, How
do we know which vitamins or supplements are really necessary?
First, to answer the questions posed above, it helps to understand thateverything that happens in our
bodies, from our heart beat to the growth of a single hair, occurs through a series of chemical
reactions that requires specific raw materials, enzymes, vitamins or minerals be in place for that
reaction to take place. Nothing takes place biochemically without sufficient amounts of the needed
materials.
These biochemical processes can become slowed, abnormal, or impaired and eventually they may
even stop altogether without the needed raw materials.
In the United States, the USDA created the Recommended Daily Allowance (RDA) for vitamins and
minerals. The numbers suggested are based on the lowest amount needed to prevent a deficiency
disease. For example the RDA for vitamin C is 45 to 90 mg (milligrams), depending on sex and age.
This amount of vitamin C is just barely above the quantity required to prevent scurvy! In real terms
the vitamin may be dosed many times the RDA (500 to 1000mg)
Our best defense against health problems is to take a high quality vitamin and mineral supplement
(multivitamin). Vitamin supplement can be particularly important during certain phases of our life:
women of child bearing age, (i.e. folic acid helps protect from a number of birth defects like spina
bifida), pregnant women, active and older women can benefit from increased calcium (i.e. calcium
can help prevent bone loss and fractures). Vegetarians also can benefit from taking extra calcium,
iron, zinc, vitamins B12 and D.
Multivitamins can be beneficial, but doctors and researchers warn not to be suckered by the claims
of vitamin and supplement makers. There are arguments whether the RDA for vitamins and
supplements are in sync with the times on what people need to maintain health. However, the reality
is, in most instances, for a healthy person the amount of vitamins in a standard multivitamin is
generally what you need for health benefits. Along with eating a variety of fresh fruit, vegetables,

whole grains, fish, lean meats, poultry and low-fat dairy products is the best way to get your daily
dose of vitamins and nutrients.
(Note: Always buy top quality, name brand vitamins. For supplements always buy top quality
pharmaceutical grade supplements). The bottom line is, in our busy lives, we often cant or choose
not to follow the ideal dietary plantaking a multivitamin with minerals is our backup insurance!

The Best and Worst U. S. Cities for Nutrition

If you want to shed some pounds and get healthier, you might be interested in the following best
five dietary cities in the U. S. Those five best will be followed by the five worst dietary cities in
the U. S.
The criteria is fairly simple, the researchers, in this instance, looked at the total city population and
then researched the amount of fruits, vegetables, grains, fresh produce and farmers markets available
to their citizen. Heres what the two lists (Best & Worst) look like:
The Five Best:
#5 Washington DC
#4 Sacramento
#3 Boston
#2 Minneapolis
#1 San Francisco (The BEST U. S. city for nutrition!)
The Five Worst:
#5 Memphis
#4 Oklahoma City
#3 Louisville
#2 Knoxville
#1 Greenville, SC (The WORST U. S. city for nutrition!)
Why did the above cities make the list? Sales in produce are low in these cities. It also doesnt help if
your city is the PORK BBQ CAPITAL of the world! If the citizens of the above cities wish to avoid
making the LIST next year, when the author plans to revise this report, its simple, buy more fruits
and vegetables!
Author C. D. Shelton
Professor of Biology
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