Nutrition Lecture: Multivitamins
ON THE MULTIVITAMIN
Gerber suggests that everybody take a multivitamin and mineral complex
far outshine B complex for general health
compliance is easier if just one pill
use for insurance against deficiency
3 B's lower homocysteine: biotin, ? and ?
synergism: body works better when it has all supplies on hand
documented health benefits: plenty of science
FREQUENT DEFICIENCIES in US
vit D, E, B6, B12
folate, calcium, magnesium, iron (some groups), chromium (probably)
selenium
levels may be difficult or impossible to achieve with diet alone
BENEFITS
reduce birth defects, ped cancers (folate)
elders get less DM and infx
reduced cancer and death risk in men
reduced CRP in women
reduced risk of advanced macular degeneration
improved cognitive fx and less antisocial behavior in kids
reduced effects of stress (no study has ever proven this bennie for vit B complex)
improved nutrition in malabsorption syndromes
he will talk next week about choosing a multi
read the LPI article on choosing one
quality issues
next week is now:
CHOOSING A MULTI: Gerber's high points on contents
p 23 in notes for label
no more than 2500 IU retinol
ok to have more beta carotene as it is not converted to retinol unless needed
don't need phosphorus in multi: it's in diet & can be too much relative to Ca++
calcium phosphate contains unecessary phosphorus, tho its easily absorbed
adequate potassium only possible from food (supp amount limited dt GI irrit)
iron only for high risk groups
biotin new DRI is 10% of old DV, supps contain more than enough, say some % of RDA
DV or higher for other micronutrients
doesn't hurt to have lots of antioxidants vits C, E
vit D, K for bone health
extra B12 for seniors
selenium for men to protect vs prostate ca
Ca and Mg may require separate supplement: bulky, lots of mg to get enough
trace minerals: boron, nickel, silicon, tin, vanadium? don't know needs
QUALITY of your MULTI
reputable sources
quality control
dissolution guarantee for tablets, or take capsules/liquid
contamination
natural sources for D, E, carotenes (don't want synthetic, want D3 not D2)
"organic" minerals meaning carbon based, zinc as chelate, magnesium aspartate, etc
expiration date
lead-free guarantee, esp for calcium
quality assurance on label
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uses "digester" to test dissolvability of tabs
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