Are US Vitamin Recommendations Hopelessly Out of Date? - Part II

By Jonny Bowden, PhD, CNS

In Part I of this two-part article, I talked about a new set of recommendations for vitamins. Now let's look at some of the major minerals.

Part II: Minerals and Other Essential Nutrients

Don't assume that because a mineral isn't being featured in this article that it's not important. Manganese, potassium, iodine, molybdenum, boron -- all play an important role in health. But most high-quality multiple mineral formulas will contain enough of them for most purposes. However, like all the nutrients on this list, there are therapeutic uses for some that go beyond what you can get in a normal multiple, even a high-quality one.

Biotin, for example, is an essential member of the B-vitamin family. It can be very helpful in managing blood sugar problems in doses many, many times that of what you'd get in a typical high-quality B-complex supplement.

But because a discussion of all possible uses of each vitamin and mineral would fill a book, I'm going to limit this to just a half dozen of the best known (and most important).

Minerals

Calcium: Get ready for a developing controversy over the accepted calcium recommendations: they may have been too high! It's far better to reduce the calcium robbers in the diet like sugar and sodas which contain phosphoric acid, then it is to overload on calcium supplements.

The jury is still out on this one, but I'm happy with a range of 800-1200 mg daily of calcium for men and women, unless there's a special reason to take more. Remember, calcium citrate is much more absorbable than calcium carbonate (TUMS is utter crap), and the combination of calcium, vitamin D, and magnesium is best for strengthening bones.^1,2

Magnesium: According to one widely quoted Gallup poll, at least 72% of Americans are not getting optimal levels of magnesium, which is needed for a couple of hundred biochemical and metabolic processes. It's found in most vegetables and fruits, but take an extra 400 mg a day anyway.

Zinc: Zinc is the unsung hero of the immune system, not to mention how important it is for sperm production. (Oysters got their undeserved reputation as an aphrodisiac because they're high in zinc.) It's also eaten up alive by stress. Take at least 15 mg a day, but 25-50 mg is better.

Chromium: Chromium is a really important trace mineral which helps insulin do its job better, and is therefore very helpful in managing blood sugar. Although the current RDI for chromium is 120 mcg, I think most people will do well with 200-400 mcg a day, and possibly more if you've got diabetes, Metabolic Syndrome, or blood sugar problems of any kind.

Iron: You've probably seen vitamin formulas come in two flavors: "with iron" and "without iron". That's because unless you're a menstruating woman, you have no way of getting rid of this mineral -- and when it builds up in the body, it's really bad news -- especially when you're not taking in enough protective antioxidants. I never recommend iron supplements for men and rarely for postmenopausal women. Everyone else can get 15 mg a day in supplements, or just eat some eggs or liver.

Selenium: In my book, The Most Effective Natural Cures on Earth, I referred to this powerful mineral as "birth control for the hepatitis C virus". High cancer rates have been found when selenium levels are low. In China, selenium-deficient regions are known as the "disease belt". A large number of studies have shown that selenium reduces the incidence of tumors in animals.^3,4 And the relationship of selenium to the immune system is tremendous. Get 200 mcg a day.

Other Superstar Nutrients

Omega-3 Fats: They're not a vitamin or mineral, but I truly believe that if everyone in the US took omega-3's on a daily basis, our health as a nation would improve by a double digit percentage -- according to any metric imaginable.

Here's what's important to know: what's valuable about fish oil are two specific fatty acids called DHA and EPA. Only 1/3 or so of "fish oil" is actually DHA and EPA, so read the label and try to get at least 500-1000 mg of EPA/DHA daily. You can get that amount by eating fish a few times a week, taking gel caps, or using the actual liquid oil.

Note: Barlean's has a revolutionary new high EPA-DHA fish oil called Omega Swirl that's lemon flavored and awesome tasting. Even your kids won't mind it.

CoQ10: It's great for the heart, great for energy, and a powerful antioxidant -- and an excellent addition to a supplement program at a dose of at least 50 mg a day. Note well: if you are on a statin medication for cholesterol (like Lipitor or Zocor) you must -- repeat must -- supplement with this vitally important nutrient. The statin drugs deplete it and your heart will suffer. (If your doctor doesn't know this, I would change doctors.)

Statin users should take a minimum of 100 mg daily in a supplement, and some knowledgeable folks recommend up to 300 mg, especially if you have heart problems. Everyone else should be good with 50-100 mg.

Ginkgo Biloba: Ginkgo is not really necessary for everyone, but it's a powerful neuroprotective antioxidant that helps circulation -- especially in the brain. Not a bad idea for anyone over 40. Take 120 mg a day. Couldn't hurt.

Alpha-Lipoic Acid: You won't find much alpha-lipoic acid in food, but it's really a superstar supplement. Not only does it help control blood sugar and support the liver in detoxification, it also is a powerful antioxidant that helps "recycle" your vitamin C and vitamin E so that you get a double dose of antioxidant power.

Alpha-lipoic acid also causes the body to produce glutathione, one of the most important antioxidants and immune-stimulating chemicals in the body's arsenal. And because alpha-lipoic acid is soluble in both fat and water, it can move to all parts of the cells to neutralize free radicals.

Plus, it's the only antioxidant that gets freely into the brain. It might just be the perfect "anti-aging" supplement. Take 100 mg a day -- much more if you have blood sugar issues (diabetes) or liver problems (hepatitis).

Saw Palmetto: If you're a man over 40 and you make frequent night-time trips to the bathroom, pick up some saw palmetto. You probably have a harmless but annoying condition called benign prostate hyperplasia (enlarged prostate), and saw palmetto has been shown to help mightily.

Some cases of women's hair loss (but not all) are caused by the same biochemistry that causes BPH, so it's sometimes recommended to women as well. In any case, the dose is 320 mg a day, usually in two divided doses of 160 mg each.

In Summary

Let me be perfectly frank: I'm a big fan of supplements and probably take enough of them a day for you to think of me as an "extremist". I tell you that so you'll take what I'm about to say seriously -- supplements are not a substitute for food. It's true you can't get all the vitamins and minerals you need from food, but you also can't get everything you need for health from supplements either.

Much as I love them, supplements don't even begin to provide the myriad of phytochemicals, phenols, flavonoids (there are 4,000 flavonoids alone!), catechins, and other compounds that are in our most nutritious foods. And these compounds -- many of them still undiscovered -- work synergistically in mysterious ways that we haven't begun to completely understand.

So eat food. Real food. Food your grandmother would have recognized as food. Food with color. Food that spoils. Food you could have hunted, fished for, gathered, or plucked if you lived on the African savannah in the Paleolithic era. It's still around -- you just have to look for it. When last seen, much of it was hanging out in the outer aisles of your supermarket. It's the stuff that doesn't come with a bar code.

Eat real food in addition to taking the supplements I've suggested above, and -- at least physically -- you should have a healthy, robust life.

The rest is up to you.

References

1. http://www.thehealthierlife.co.uk/natural-remedies/minerals/take-calcium
   -bone-health-00873.html
2. http://www.nutritional-supplement-guides.com/calcium-supplement.html
   
3. Bjorkhem-Bergman L et al. Carcinogenesis 2005 26(1):125-131.
4. http://lpi.oregonstate.edu/f-w97/selenium.html

[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 Recipes: Chicken and Artichoke Heart Salad By Laura B. LaValle, RD, LD

This versatile chicken salad recipe is an easy, delicious way to use leftover chicken. The finished salad can be served on rice crackers as an appetizer, spooned into lettuce leaves as a low-carb sandwich wrap, or enjoyed as an elegant luncheon entrée.

• An excellent source of vitamin C and niacin
• A good source of vitamin B6 and selenium

Ingredients:*

3 cups leftover cooked chicken (or 2 to 3 raw chicken breasts, cut up into chicken tender-sized pieces for cooking)

1/2 cup organic mayonnaise
114-oz. can organic artichoke hearts, chopped (about 1 1/2 cups)
1 1/2 cup cooked cauliflower or vegetable of your choice, chopped
1 clove garlic, minced
1 tsp. grilling seasoning
Sea salt and pepper to taste
2 T. fresh lemon juice, or to taste

*Use all organic ingredients for optimal nutrition.

Directions:

If starting with raw chicken breasts, cook them on top of the stove in just enough olive oil and butter to cover the bottom of a skillet. (I prefer to buy them already sliced into chicken tender-sized pieces as they cook more quickly). Sprinkle the grilling seasoning on them while they are cooking.

While chicken is cooking, steam the cauliflower to desired tenderness. When both chicken and cauliflower are done, remove from heat and allow to cool. Meanwhile, cut artichokes into bite-sized pieces, sprinkle with lemon juice, and toss lightly. Cut the cooled chicken and cauliflower into bite-sized pieces and add the chopped artichokes. Stir in mayonnaise, minced garlic, desired salt and pepper, and it's ready to serve.

Recipe Nutrient Analysis: 220 calories, 14 g total fat, 2 g sat fat, 1 g monounsaturated fat, 45 mg cholesterol, 5 g carbohydrate, 2 g fiber, 1 g sugar, 17 g protein, 15 IU vitamin A, 5 mg niacin, .2 mg vitamin B6, 14 mg vitamin C, 12 mcg folic acid, 300 mg sodium, 140 mg potassium, 15 mg magnesium, 12 mcg selenium

Recipe from the kitchen of Laura B. LaValle.

[Ed. Note: Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute (formerly part of Living Longer Institute). She offers personal nutritional counseling at LMI for clients who need help with their diet in relation to illness or disease. Laura also provides educational services in the areas of health promotion, wellness, and disease prevention. To learn more, click here.]

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These articles appear courtesy of Early to Rise’s Total Health Breakthroughs [Issue 05-27-08] which offers alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com/