Are US Vitamin Recommendations Hopelessly Out of Date?

By Jonny Bowden, PhD, CNS

In Part I of this two-part article, we'll talk about vitamins. In Part II, we'll tackle minerals and some of the superstar nutrients (like omega-3's) that don't fit into either category.

Part I: Vitamins

Ah, it was so simple back in 1941. That's when the first RDAs (Recommended Daily Allowances) for vitamins first came out. Clear little easy-to-understand numbers that let you know how much of a vitamin you needed to prevent a deficiency disease (like rickets or beri-beri). It was the vitamin equivalent of having three television stations to choose from. I like to call the RDAs "Minimum Wage Nutrition".

Then people began to get the idea that vitamins might do more than just prevent scurvy and rickets. They might actually have a role in preventive medicine and general health -- helping to stave off cancer, heart disease, osteoporosis... actually, just about any condition you can name.

And all hell broke loose.

First we had the revised RDAs which morphed into the RDIs (Reference Dietary Intakes) and the DRIs (Dietary Reference Intakes). And let's not forget the AIs (Adequate Intakes) and the ULs (tolerable upper limits). My head spins just thinking about it.

And don't forget that, like any government approved recommendation, these numbers represented averages and compromises. They changed depending on your sex, your age, and whether or not you were pregnant. And there was hardly unanimity of professional opinion about them in the first place.

I thought you should know all that because coming up with a new and improved list of vitamin and mineral recommendations is a job worthy of a PhD thesis. (In fact, it's harder. One of the brightest nutritionists I know actually tried to do his PhD thesis on creating a consensus for modern vitamin and mineral recommendations and ultimately threw up his hands -- it was just too staggeringly a difficult a task. I think he ultimately decided to do something a little easier, like astrophysics.)

Even the most brilliant list of new and improved recommendations would have enough asterisks for exceptions, cautionary notes, medical conditions, and special cases to make the number of earmarks in the average 900-page congressional bill look like a pittance.

Virtually every disease I can think of will have special requirements different from those below (usually higher, but sometimes lower!). Under a lot of stress? It's a different ballgame. Got kidney stones? Heart disease? Liver problems? Cognitive impairment? PMS? Are you breastfeeding? Menopausal? The list goes on. And on. And on...

So with that said, here's my best guess about how to put together a daily vitamin and mineral regimen for general health. I'll leave out the asterisks -- but understand that everyone is different and different conditions or situations demand different combinations.

I'm also leaving out the tremendous number of herbal remedies that might be useful, but in Part II, I'll throw in a couple of "designer nutrients," some trace minerals, and an herb or two that aren't on any of the RDA, RDI or DRI lists but would make good sense to take anyway.

Vitamin A: You rarely have to take this by itself because it's found in most multi-vitamins. It's a great immune system booster and important for the reproductive function and the eyes. Look for between 3000-5000 IUs daily.

Vitamin B Complex: The B's include thiamin (B1), riboflavin (B2), niacin (B3), and vitamins B6 and B12. Each has different strengths and overlapping circles of influence in the body. I consider a 50-mg B complex (or equivalent in a multi) to be a really good insurance policy.

There are many times you might want to use an individual B vitamin therapeutically, in which case it's still best to take the B complex and then take the "therapeutic" B separately at a different time. For example, PMS responds really well to a higher dose of vitamin B6, usually along with magnesium and evening primrose oil. But 50 mg across the board is a good basic intake.

Folic Acid: Folate (or folic acid, which is the synthetic version of folate) is grouped with the B vitamins. The folic acid form you see in supplements is actually better absorbed by the body than the kind found in food. I can't overstate enough the importance of this vitamin, which not only helps prevent birth defects, but can improve mood and brain function -- and has virtually no toxicity. It also helps lower a toxic compound called homocysteine. In my view, the absolute daily minimum should be 800 mcg, but you can certainly take more.

Vitamin C: Don't make the mistake of believing the bad press vitamin C got recently because it didn't cure the common cold. That would be like thinking golf clubs were useless because you can't play tennis with them. The number of metabolic functions this powerful antioxidant and cancer-fighting nutrient performs has filled more than a few books. The human body can't manufacture its own vitamin C so we must get it from the diet. Take at least 500 mg a day, but you won't go wrong with up to 2,000.

Vitamin D: Even the conservatives are beginning to realize they underestimated this powerhouse vitamin when they put together the recommendations. It has anti-cancer properties, enhances performance, and helps get calcium into the bones.

Vitamin D deficiency -- which is epidemic -- plays a role in causing 17 varieties of cancer as well as heart disease, stroke, hypertension, autoimmune diseases, diabetes, depression, chronic pain, osteoarthritis, osteoporosis, muscle weakness, muscle wasting, birth defects, and periodontal disease. Take at least 1000 IUs a day (which is what the Canadian Cancer Society recommends during the winter).

Vitamin E: Ignore the negative reports and badly designed studies which have been completely discredited. This is a powerful antioxidant with multiple benefits. For most purposes 400 IUs is a good dose to aim for. But note well: vitamin E has eight components, and up till now most supplements have contained only one of them -- alpha-tocopherol -- which may turn out to be one of the least important.

Look for supplements that have plenty of gamma-tocopherol, or at least contain what's called "mixed tocopherols". That way you'll know you're getting some gamma. Leave the exclusively alpha-tocopherol version alone.

Vitamin K: This vitamin has a huge role in maintaining healthy bones. It's found in all the green vegetables, and the body actually makes it, so this is one of the ones you don't need to worry too much about supplementing with. It's nice when it's included in a multiple and you'll often see it in the better bone formulas. For once, the RDIs are accurate: 80 mcg is fine.

Next week: minerals, omega-3's and "specialty" nutrients. Stay tuned!

[Ed. note: Dr. Bowden is a nationally known expert on weight loss, nutrition and health. He's a board certified nutrition specialist with a Master's degree in psychology and the author of five books including The 150 Healthiest Foods on Earth. His latest book is The Most Effective Cures on Earth.For more information, click here.]

Healthy Living: Avoid Gum Disease with these Healthy Habits By Dr. Joseph R. Simaie

Can healthy lifestyle habits also promote dental health? More specifically, can a combination of regular exercise, weight control, and a healthy diet prevent gum disease? Gum disease is the inflammation of the gums and the bone around the teeth, caused by overload of bacteria under the gums. According to the American Dental Association, it is the #1 reason for tooth loss in the US.

Researchers at Case Western Reserve University posed that question in a study and came up with some surprising answers.¹ The study collected data on more that 12,000 subjects who participated in the third US National Health and Nutrition Examination Survey. For each subject, three "health-enhancing" behaviors were assessed:

1. Getting regular exercise
2. Maintaining a normal body weight
3. Maintaining a "high quality" diet

When the data were compared to the incidence of gum disease nationwide, the results showed that gum disease:

• Was reduced by 16% in people who engaged in one of the above health-enhancing behaviors
• Was reduced by 29% in people who engaged in any two behaviors
• Was reduced by 40% reduction in those people who engaged in all three behaviors

There is a multitude of factors explaining why the researchers found these results, but nevertheless, it seems that leading a healthy life style is also good for your teeth and gums.

Reference

1. Al-Zahrani , E et al. Journal of Dentistry, 33(9), 703-710.

[Ed. note:Dr. Joseph R. Simaie is an implant and restorative dentist, in Beverly Hills, CA. In addition to restoring smiles, his office is on the forefront of practicing preventive dentistry. Dr. Simaie is an assistant clinical professor at University of Southern California School of Dentistry, and also serves on several dental boards.]

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These articles appear courtesy of Early to Rise’s Total Health Breakthroughs [Issue 05-23-08] which offers alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com/