Lack of Sunshine Vitamin May Cloud Survival Odds

New research linking low vitamin D levels with deaths from heart disease and other causes bolsters mounting evidence about the "sunshine" vitamin's role in good health.
Patients with the lowest blood levels of vitamin D were about two times more likely to die from any cause during the next eight years than those with the highest levels, the study found. The link with heart-related deaths was particularly strong in those with low vitamin D levels.

Experts say the results shouldn't be seen as a reason to start popping vitamin D pills or to spend hours in the sun, which is the main source for vitamin D.
For one thing, megadoses of vitamin D pills can be dangerous and skin cancer risks from too much sunshine are well-known. But also, it can't be determined from this type of study whether lack of vitamin D caused the deaths, or whether increasing vitamin D intake would make any difference.

Low vitamin D levels could reflect age, lack of physical activity and other lifestyle factors that also affect health, said American Heart Association spokeswoman Alice Lichtenstein, director of the Cardiovascular Nutrition Laboratory at Tufts University.

Still the study is an important addition to an emerging area of research.
Scientists used to think that the only role of vitamin D was to prevent rickets and strengthen bones. Now we are beginning to realize that there is much more into it.
Exactly how low vitamin D levels might contribute to heart problems and deaths from other illnesses is uncertain, although it is has been shown to help regulate the body's disease-fighting immune system.

Low vitamin D levels also have been linked with several kinds of cancer and some researchers believe the vitamin could even be used to help prevent malignancies.
The Institute of Medicine's current vitamin D recommendations are 200 units daily for children and adults up to age 50, and 400 to 600 units for older adults. But some doctors believe these amounts are far too low and recommend taking supplements.

Vitamin D

Vitamin D is a nutrient required to build and maintain strong bones, the frame for the body. The presence of vitamin D signals the intestines to absorb more of the minerals calcium and phosphorus from food into the blood. These two minerals and vitamin D are involved in bone remodeling to help make bones denser and stronger.

Other roles of the vitamin are being investigated, and may include maintaining the immune and nervous systems.

The body can develop a deficiency of vitamin D. Children with insufficient vitamin D may develop rickets, a condition associated with skeletal abnormalities. Bone degradation such as osteomalacia may occur in adults, resulting in a stooped posture and bowed legs. If the deficiency progresses, osteoporosis develops and the bones become thin, brittle and more easily fractured.

Unlike other vitamins, the body can usually produce all the vitamin D it needs. It is created when exposure to sunlight causes a chemical reaction in the skin that changes a product of cholesterol into an inactive form of vitamin D. The inactive form moves to the liver and the kidneys, where it undergoes additional changes to become a form of vitamin D the body can use.

Is it possible to overdo it on vitamins?

By: Sue Gilbert

TOO MUCH OF A GOOD THING?

It used to be that we took vitamins to prevent deficiency diseases. But nowadays, scientific studies are showing how some vitamins and minerals may actually prevent diseases as big and deadly as osteoporosis, neural tube defects, heart disease and cancer. In our zeal to take advantage of those benefits, many of us take supplements in megadoses, hoping that if a little is good, more is better. But that's seldom the case. The fact is some nutrients are potentially toxic when ingested in sufficiently large amounts. In addition, high dosage vitamin and mineral supplements can interfere with the normal metabolism of other nutrients and with the therapeutic effects of certain drugs.

The following vitamins and minerals are ones that you should be particularly cautious about when taken in supplemental form. When choosing these supplements, stick to those that don't exceed 100% of the RDA.

* Vitamin A: When taken for a sustained period of time, vitamin A is toxic at doses as low as 50,000 IU (15,000ug of retinol) a day (10 times the RDA). Vitamin A is stored in fat, particularly in the liver, where it can cause jaundice and liver damage. There are many other toxic manifestations including: headache, nausea and vomiting, blurred and double vision, hair loss, bone pain and dry mucus membranes. On the other hand, carotenoids, which your body turns into vitamin A, are not known to be toxic even when ingested in large amounts for weeks to years, but they may turn your skin orange.

* Vitamin D: This vitamin is potentially toxic, especially to children. Too much can lead to the deposition of calcium in soft tissue, causing irreversible renal and cardiovascular damage. Sometimes as little as 5 times the RDA can be toxic. During the warmer months, sun stimulated production of vitamin D, plus the consumption of two glasses of milk a day is adequate for kids and adults. Use a dietary supplement only if you don't drink fortified milk, and make sure the supplement does not exceed 100% of the RDA.

* Folic Acid: During their reproductive years, women should get 400ug/day to help prevent neural tube birth defects. But megadoses don't give you more protection. In fact, they can cause harm by interacting to create dangerous zinc deficiencies.

* Iron: For adults, daily intakes from 25 to 75 milligrams appear to be safe. However, iron supplements can be deadly to children and poisoning occurs when children accidentally eat iron supplement pills. A dose of 3 grams can be fatal to a two year old. A dose of 1,000 mg for every 10 pounds of body weight is fatal to an adult. Even at lower doses, too much iron from supplements can cause constipation, upset stomach, diarrhea and abdominal pain. Some people have enhanced iron absorption and are genetically at risk from iron overload or hemochromatosis, which can result in the failure of multiple organ systems.

Calcium: Supplements much above the RDA aren't recommended. There is no evidence of ill effects up to 2500mg/day, but very large amounts can induce constipation, result in the deterioration of kidney function and put some men at risk of kidney stones.

Myths about Supplements and Vitamins

People have a lot of misconceptions about how supplements work and what they can do. If you need to take supplements, it's important to do it the right way. Be sure you have realistic expectations of their benefits. Some of the most common myths are:

* The more supplements I take, the better. If a small amount of vitamins and minerals are good, then more must be better, right? This can be a dangerous misconception. Many vitamins and minerals can make you sick if taken in excess. Look for multivitamins that provide 100 percent of your daily value (DV) or less and skip the megadoses of individual vitamins or minerals.

* Supplements will work miracles. Supplements are not regulated the same way drugs are by the Food and Drug Administration, and some companies take advantage of the opportunity to make claims for their products that aren't backed up by hard science. Watch out for any supplement that sounds too good to be true. It probably is.

* I can take supplements instead of my prescriptions. Other than a vitamin or mineral deficiency, supplements do not cure diseases. So unless a supplement is prescribed by your physician, you should not rely on it to improve a specific condition -- and never stop taking a prescribed medication because you think a supplement will do the trick. In fact, some supplements can interfere with prescription medications, so be sure to talk to your doctor about your supplements any time you get a prescription.

* I take vitamin supplements so I can eat an unhealthy diet. Just because you take supplements doesn't mean you can eat anything you want. The supplements won't undo the damage caused by consuming fatty or other unhealthy foods.

* Getting nutrients from supplements is better than from food. A supplement is just that -- it adds to what you're getting from your diet but doesn't replace it. The fruits and vegetables that provide many of the vitamins you need also contain carbohydrates and fiber to help you stay healthy. In addition, vitamins from supplements aren't necessarily in the same forms as the ones that come from food. They may be absorbed or used differently than vitamins from food.

* I'm taking vitamins so I don't need to see a doctor. You may feel completely fit, eat healthy and take vitamins, but that doesn't mean you should skip your annual checkup. Regular physicals are still important to catch conditions in their early stages, which can make them easier to treat.

Vitamin B12 Deficiency

Vitamin B12 is needed to produce an adequate amount of healthy red blood cells in the bone marrow. Vitamin B12 is available only in animal foods (meat and dairy products) or yeast extracts (such as brewer's yeast). Vitamin B12 deficiency is defined by low levels of stored B12 in the body that can result in anemia, a lower-than-normal number of red blood cells.

Vitamin B12 deficiency can develop for the following reasons:

* Absence of intrinsic factor, also called pernicious anemia — Intrinsic factor is a protein secreted by cells of the stomach lining. Intrinsic factor attaches to vitamin B12 and takes it to the intestines to be absorbed. An absence of intrinsic factor is the most common cause of pernicious anemia. Absent intrinsic factor is often associated with a condition called atrophic gastritis, a thinning of the lining of the stomach. Atrophic gastritis is more common in elderly people of African-American or Northern-European descent. In these people, pernicious anemia develops at about age 60.

In children, decreased levels of intrinsic factor can be an inherited (genetic) condition. When this happens, low levels of intrinsic factor produce symptoms of juvenile pernicious anemia in patients younger than age 10.

Pernicious anemia occurs more commonly in people who already have diseases that are linked to immune-system abnormalities, such as Graves' disease, hypothyroidism (under-functioning thyroid gland), thyroiditis (inflammation of the thyroid), vitiligo and Addison's disease (adrenocortical insufficiency).

* Removal or destruction of the stomach — Vitamin B12 deficiency can develop in people who have had surgery to remove part or all of the stomach.

* Overgrowth of bacteria — Some people develop vitamin B12 deficiency as a result of conditions that slow the movement of food through the intestines (diabetes, scleroderma, strictures, diverticula) , allowing intestinal bacteria to multiply and overgrow in the upper part of the small intestine. These bacteria steal B12 for their own use, rather than allowing it to be absorbed by the body.

* Dietary deficiency — Vegans (strict vegetarians who do not eat any meat, fish, egg or dairy products) can develop vitamin B12 deficiency because they lack vitamin B12 in their diets. In patients with bulimia or anorexia nervosa, vitamin B12 deficiency also can be related to diet. However, your liver can store vitamin B12 for up to five years, so it's rare for diet to cause this anemia.

Symptoms

Symptoms tend to develop slowly and may not be recognized immediately. As the condition worsens, common symptoms include:

* Weakness and fatigue
* Light-headedness and dizziness
* Palpitations and rapid heartbeat
* Shortness of breath
* A sore tongue that has a red, beefy appearance
* Nausea or poor appetite
* Weight loss
* Diarrhea
* Yellowish tinge to the skin and eyes

If low levels of B12 remain for a long time, the condition also can lead to irreversible damage to nerve cells, which can cause the following symptoms:

* Numbness and tingling in the hands and feet
* Difficulty walking
* Muscle weakness
* Irritability
* Memory loss
* Dementia
* Depression
* Psychosis

Malnutrition

Malnutrition is a medical condition that results from eating too few or too many nutrients. It is best known as the lack of adequate food supplies seen in developing countries and is the biggest killer of children in the world. However, in the United States malnutrition is becoming more common in elderly people. Malnutrition can be defined as both undernutrition and overnutrition. Undernutrition occurs when the body is lacking certain nutrients due to poor diet or malabsorption. Overnutrition is where the body is ingesting too many nutrients or there is an imbalance in nutrient levels.

Malnutrition can be caused by many factors, including lack of food, chronic illness, loss of appetite, alcoholism and lack of nutritional education. Signs and symptoms can also vary depending on the type of deficiency or toxicity. However, most who are malnourished experience symptoms such as extensive weight loss or gain, lethargy, hair and skin problems and poor wound healing. More serious types of malnutrition, such as protein-energy malnutrition and starvation, can affect the body more severely and even lead to death.

Malnutrition can take months or years to develop, and diagnosis of the underlying causes for malnutrition can be complex. Patients may be required to complete a diet journal in addition to a medical history and physical examination. Other tests, such as a complete blood count or x-rays, may be conducted. In many cases, malnutrition can be treated by replacing or restricting nutrients through the diet. In some extreme cases, physicians may recommend parenteral nutrition through an intravenous (I.V.) drip and liquid diets fortified with nutrients. Most complications of malnutrition can be reversed following treatment.

Multivitamin For Fat Loss

The multivitamin may not seem like a powerhouse supplement
but think of it this way...if your body can't keep the basic
metabolic processes running smoothly, do you think it's going
to want to speed up that metabolism to burn fat or build
muscle? No chance.

A good multivitamin may be not be glamorous but it's critical
to your success. They are especially important during
dieting because of the reduced nutrient intake conditions
you place upon your body, especially if you are eating
low-carb.

Plus, food simply does not have enough nutrients in it these
days to allow even the healthiest eater to get optimal
amounts of vitamins and minerals, even when eating regular
meals. Think of a multivitamin as an insurance policy. It
helps to protect you from any deficiencies you could get and
not even know about and keeps your metabolism from slowing
down.

- Don't take generic, low-quality multivitamins. You may as
well be swallowing little rocks for all the nutrients you
will get out of them.

- Most vitamins (including popular brand names) that come in
tablet form are so compressed that they can't be broken
down even by stomach acid.

- Look for multivitamins in capsule or gelcap form. These
will be the most absorbable.

- Potassium intake is also very important during a low-carb
diet. Be sure your multi has at least 90 mg of potassium in
it if you do eat low-carb.

Do I Need To Take Protein Supplements?

The answer to this question is both yes and no.

You DON'T need to supplement with protein if you're getting enough quality protein in your food in your regular diet. You also don't need to supplement if you are able to get your protein conveniently and when your body needs it (especially after a workout).

If you can get enough protein and get it when your body needs it, there's no need to supplement with it! Food sources of protein are absolutely fine and you can build and support muscle with them.

But here's the big "BUT!"

Food sources are good for daily protein requirements BUT you SHOULD supplement with protein if you're not able to get enough quality protein in your diet WHEN your body needs it.

The very best example of this is after a hard workout. Protein supplements are easily digested by your body and very convenient to simply drink after a workout. This is the time when your body needs protein the most and getting it to your muscles quickly is a top priority. Food sources of protein are just not digested as quickly as supplements for post-workout use. Supplements are an easy way to make sure your body has the protein it needs after a workout.

Also, if you have trouble getting enough protein on a regular basis throughout the day, a protein supplement is ideal for keeping your muscles supplied consistently. It's much easier to drink a protein shake than cook and eat a chicken breast!

Bottom line: while you don't always HAVE to take a protein supplement, sometimes it's a very good idea to. If nothing else, take a protein supplement IMMEDIATELY after a workout to maximize recovery and results.