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Does it have Taking side effects ingest too much vitamin C?

The vitamin C is very important for the proper function of the body nutrient, and is abundant in many fruits and vegetables. One of the most common reasons for your intake is to prevent the common cold. However, getting enough of this vitamin is especially necessary to keep the immune system healthy. Also to support wound healing, maintain strong bones and improve brain function.

Some experts claim that vitamin C supplements provide benefits beyond those that can be obtained with the vitamin that is present in food. Despite this, can eating extremely high amounts of vitamin C cause side effects? Find out if this can happen.

How to know if we take too much vitamin C

1. Is it possible for the body to accumulate a lot of vitamin C?

Vitamin C is soluble in water, that is, it dissolves in water. Unlike fat-soluble vitamins, water-soluble vitamins are not stored in the body.

The vitamin C that you consume is transported to the tissues through body fluids and any extra amount is eliminated in the urine. Because of this, and because the body does not store vitamin C, nor produce it by itself, it is necessary to consume foods rich in this vitamin daily.

However, supplementation in high doses can cause adverse effects, such as digestive distress and kidney stones. It is important to keep in mind that for most people it is not necessary to take vitamin C supplements, as it is present in many foods, particularly fruits and vegetables.

2. What is the most common symptom of taking too much vitamin C?

The most common side effect of ingesting too much vitamin C is digestion, manifesting specifically with nausea and diarrhea. Stomach reflux has also been reported, although this is not supported by science. 

In general, these effects do not occur by eating many foods with vitamin C, but by taking the vitamin as a supplement. Likewise, you are more likely to experience digestive symptoms by ingesting more than 2000 milligrams (mg) at a time. Therefore, a tolerable upper limit of 2000 mg per day of vitamin C has been established.

If you are experiencing digestive problems as a result of taking too much vitamin C, simply reduce the dose of the supplement or avoid them altogether.

3. Does taking too much vitamin C affect the absorption of iron?

The vitamin C is known to improve iron absorption. It has the ability to bind with non-heme iron, which is found in plant foods and which is not absorbed by the body as efficiently as heme iron, which is of animal origin. This is an important function, especially for people who get most of the iron from plant sources.

A study in adults found that iron absorption increased by 67% when they took 100 mg of vitamin C along with food. However, people with conditions such as hemochromatosis, a condition that accumulates iron in the body, should be careful with vitamin C supplements.

Under that condition, taking too much vitamin C can cause an excess of iron in the body, which can cause serious damage to the heart, liver, pancreas, thyroid and the central nervous system.

Also note that an overload of iron in the body is unlikely to consume too much of this micromineral in the form of a supplement.

4. Can excess vitamin C develop kidney stones?

A high intake of vitamin C is eliminated in the form of oxalate, a waste product of the body. Oxalate normally leaves the body through urine. However, in some circumstances it can bind with some minerals to form crystals that form kidney stones.

Excessive intake of vitamin C has the potential to increase the amount of oxalate in the urine, which increases the risk of developing kidney stones. This was demonstrated in an investigation in adults who took a supplement of 1000 mg of vitamin C twice a day for six days, observing how it increased by 20% the elimination of oxalates. This fact was also related to the development of kidney stones, especially with an intake higher than 2,000 mg.

5. How much vitamin C is considered too high?

Since vitamin C is soluble in water, and the body excretes the excessive amount in a few hours after being consumed, it is quite difficult to accumulate much of this vitamin. In fact, it is almost impossible to get too much vitamin C through diet. In healthy people, any additional vitamin C that is ingested beyond the recommended daily allowance will be removed from the body.

Conclusion

  • The risks of vitamin C overdose are higher when people take supplements, and it is possible to affect those under certain health conditions such as hemochromatosis.
  • All adverse effects of vitamin C, including digestive failure and kidney stones, appear to occur when taking doses greater than 2000 mg.

 

Finally, it is recommended to choose a vitamin C supplement that contains more than 100% of daily needs; 90 mg per day is required for men and 75 mg for women.

Related Wiki Article: Vitamin C Benefits & Side Effects

ByMySupplementReviews.org

What Are The supplements can be taken during The Time Of pregnancy?

For most women, pregnancy is one of the most exciting experiences. However, it can also be a confusing and overwhelming moment for some future mothers.

Magazines, internet and advertising flood women with advice on how to stay healthy during pregnancy. Although, the majority know that shellfish with a high content of mercury, alcohol and cigarettes are prohibited during the gestation stage; many are unaware that they should avoid some vitamins, minerals and herbal supplements.

The information on which supplements are safe and which are not, often varies according to the sources, which complicates things. Therefore, know which supplements are considered safe during pregnancy and which should be avoided.

Guide to supplements during pregnancy

1.Why take supplements during pregnancy?

Consuming the right nutrients is important at every stage of life, but is especially needed during pregnancy, because women require nourish both themselves and their growing babies.

For example, the need to consume macronutrients increases significantly, these include carbohydrates, proteins and fats. However, the requirement of micronutrients such as vitamins, minerals and trace elements increases more than the need for macronutrients.

The vitamins and minerals promote maternal and fetal growth at all stages of pregnancy, and are vital to support some critical functions such as cell growth. However, despite the fact that some women can meet this growing demand with a well-planned diet rich in nutrients, others find it difficult. Hence, some pregnant women need to take vitamin and mineral supplements.

2.What reasons do women have for taking supplements in pregnancy?

2.1 Nutrient deficiencies

Some women may need a supplement after a blood test reveals a deficiency in a vitamin or mineral.

2.2 Dietary restrictions

Women, who follow specific diets, including vegetarian diets and those with food intolerances and allergies, may need supplements to prevent micronutrient deficiencies .Recommended supplements during pregnancy

2.3 Smoking

It is absolutely essential that mothers avoid tobacco during pregnancy, but those who continue to smoke have a greater need for specific nutrients such as vitamin C and folic acid.

2.4 Multiple pregnancies

Women who have more than one baby have higher micronutrient needs than those who have only one.

Reasons to take supplements during pregnancy

2.5 Genetic mutations such as MTHFR

MTHFR is a gene that converts folate into a form that the body can use. Pregnant women with this mutation may need to be supplemented with a specific form of folic acid to avoid complications.

2.6 Poor diet

Women who do not consume or choose foods with low nutrient content may need supplements with vitamins and minerals to avoid deficiencies. In addition, experts from the American Congress of Obstetrics and Gynecology recommend that all pregnant women take a prenatal vitamin and folic acid supplement, as the idea is to cover nutritional gaps and prevent birth defects such as spina bifida.

3.Is it safe to take herbal supplements during pregnancy?

In addition to micronutrients, herbal supplements are popular. One study found that about 15% of pregnant women in the United States use these supplements. However, alarmingly, more than 25% of these women did not inform their doctor that they were taking it.

While some herbal supplements can be taken safely there are many that could be little insurance. In fact, although some herbs can help with common complications of pregnancy, such as nausea and upset stomach, others can be harmful to the mother and fetus.

Unfortunately, there is not much research on the use of herbal supplements in pregnant women, and it is unknown how these supplements can affect these women.

Is it advisable to take herbal supplements during pregnancy?

4.What supplements are considered safe in pregnancy?

4.1 Prenatal vitamins

They are multivitamins that are specially formulated to meet the growing demand for micronutrients during pregnancy. They are intended to be taken before conception and during pregnancy. However, prenatal vitamins are not intended to replace a healthy diet.

4.2 Folate

Folate is a B vitamin that plays an integral role in DNA synthesis, production of red blood cells, growth and fetal development. Therefore, it is recommended that pregnant women take 600 micrograms of folic acid per day to reduce the risk of neural tube defects and congenital abnormalities such as cleft palate and heart defects.

Although adequate folate can be obtained through diet, many women do not consume enough folate-rich foods, so it is necessary to administer supplements.

Recommended supplements for pregnant women

4.3 Iron

The need for iron increases significantly during pregnancy, as the volume of maternal blood increases by almost 50%.

Iron is essential for the transport of oxygen, the healthy growth of the fetus and the placenta. The recommended intake of 27 mg of iron per day can be met with most prenatal vitamins. However, pregnant women with an iron deficiency may need higher doses and be prescribed by their doctor.

The supplements that are recommended in pregnancy

4.4 Vitamin D

This fat-soluble vitamin is important for immune function, bone health and cell division. The deficiency during this stage of the woman has been related to an increased risk of caesarean section, preeclampsia, premature birth and gestational diabetes.

The recommended intake is 600 IU per day. However, some experts suggest that vitamin D needs during pregnancy are higher.

4.5 Magnesium

Magnesium is a mineral involved in hundreds of chemical reactions in the body, and plays critical roles in immune, muscular and nervous function.

The deficiency of this mineral during pregnancy can increase the risk of preeclampsia, chronic hypertension and premature delivery. For this reason, some studies suggest that magnesium supplementation reduces the risk of complications such as preeclampsia, fetal growth restriction and premature birth.

What supplements can be taken during the pregnancy?

4.6 Fish oil

The fish oil contains DHA and EPA, two essential fatty acids for brain development of the fetus.

The consumption of DHA and EPA, in addition, could boost the development of the infantile brain and diminish the maternal depression, although the investigation on this subject is not conclusive.

5.What supplements are not safe during pregnancy?

5.1 Vitamin A

Although this vitamin is extremely important for the development of fetal vision and immune function, too much can be harmful. Its accumulation in the body can have toxic effects that lead to liver damage. Even vitamin A can cause birth defects.

5.2 Vitamin E

This fat-soluble vitamin plays many important roles in the body and is involved with immune function. Although vitamin E is very important for health, it is recommended that pregnant women not be supplemented with it.

What vitamins to avoid in pregnancy?

5.3 Black cohosh

Black cohosh is a plant that is used for various purposes, including control of hot flashes and menstrual cramps. However, it is not safe to take this herb, as it can cause uterine contractions, which could induce premature labor.

5.4 Goldenseal

This plant, also known as Hydrastis canadensis, is used as a dietary supplement to treat respiratory infections and diarrhea, although there is little research on its effects and safety. Also, it contains a substance called berberine, which has been shown to worsen jaundice in babies.

Is it safe to take herbs during pregnancy?

5.5 Dong quai

It is a root that has been used for more than 1,000 years and is popular in Chinese medicine. Pregnant women should avoid it because it can stimulate uterine contractions, which increases the risk of a possible miscarriage.

5.6 Yohimbina

It is used as an herbal remedy to treat a variety of conditions ranging from erectile dysfunction to obesity. However, yohimbine should not be used in pregnancy, as it has been associated with dangerous side effects such as high blood pressure, heart attacks, and seizures.

Related Wiki Article: Nutrition & Pregnancy

ByMySupplementReviews.org

How much vitamin D should Recommended To Consume For Good Health?

Vitamin D is commonly known as the sun’s vitamin, because the skin produces it when exposed to sunlight. Getting enough vitamin D is important for good health, as it helps keep bones strong and healthy, strengthens the immune system and can protect the body against many damaging conditions.

Despite its importance, approximately 42% of people in the United States have a vitamin D deficiency. This number amounts to a staggering 69% in Spanish-speaking people. However, there are other groups of people who have greater needs for vitamin D because of age, where they live and certain health conditions.

Discover how much vitamin D you need daily to maintain your long-term health.

Vitamin D Guide

1.What is vitamin D?

It belongs to the family of fat – soluble vitamins , including vitamins A, D, E and K . These vitamins are absorbed very well with fat, and are stored in the liver and fatty tissues. There are two main ways in the diet:

  • Vitamin D2: found in plant foods such as mushrooms.
  • Vitamin D3: found in foods of animal origin such as salmon, cod and egg yolks.

However, sunlight is the best natural source of vitamin D3. The ultraviolet (UV) rays of sunlight convert cholesterol into the skin into vitamin D3. Before the body can use dietary vitamin D, a series of steps must be activated.

First, the liver converts dietary vitamin D into the storage form of vitamin D. Later, the kidneys transform the storage form into the active form of vitamin D used by the body.

2.What is the role of vitamin D in health?

The main role of vitamin D in the body is to control blood levels of calcium and phosphorus. These minerals are important for healthy bones.

Research shows that vitamin D strengthens the immune system and can reduce the risk of heart disease and certain cancers. A low level is related to increased risk of fractures and falls, heart disease, multiple sclerosis, various cancers and even death.

3.How much vitamin D is needed for good health?

It suggests a consumption of 10-20 micrograms (mcg) of vitamin D to meet the needs of all healthy people. However, many experts believe that it is a low amount.

The needs for vitamin D depend on a variety of factors. These include age, skin color, and current levels of vitamin D in blood, location and sun exposure. For example, an analysis of five studies examined the relationship between blood levels of vitamin D and colorectal cancer, finding that people with the highest levels of vitamin D had a 50% lower risk of colorectal cancer than those with high levels of vitamin D. Lower.

Based on science, consuming 25-100 mcg of vitamin D per day is ideal to reach healthy levels of this vitamin in the blood in most people.

4.How to know if we have vitamin D deficiency?

A vitamin D deficiency can be discovered by blood tests. According to the Institute of Medicine (IOM), the following are the reference values ​​that determine your vitamin D status:

  • Deficient: level below 12 ng / ml (nanograms per milliliter).
  • Insufficient: level between 12-20 ng / ml.
  • Sufficient: level between 20-50 ng / ml.
  • High: level higher than 50 ng / ml.

The IOM also states that a value of more than 20 ng / ml should meet the vitamin D needs of 98% of healthy people. However, it has been found that a level of 30 ng / ml could be even better to prevent fractures, falls and certain cancers.

5.What are the sources of food with vitamin D?

The best way to increase vitamin D levels in the blood is through sunlight. However, people who do not live in sunny countries need to consume more vitamin D through food and supplements.

In general, very few foods are excellent sources of vitamin D. However, the following are the exceptions:

  • Cod liver oil: 1 tablespoon contains 227% of the recommended daily intake (RDI).
  • Swordfish, cooked: 85 grams contains 94% of the RDI.
  • Salmon, cooked: 85 grams presents 75% of the RDI.
  • Canned tuna, drained: 85 grams has 26% of the RDI.
  • Beef liver, cooked: 85 grams contains 7% of the RDI.
  • Egg yolks, large: 1 yolk has 7% of the RDI.
  • Cooked mushrooms: 1 cup presents 5.5% of the RDI.

If you choose a vitamin D supplement, look for one that contains D3 (cholecalciferol). It is better to raise the levels of vitamin D in blood.

6.Is it safe to take a lot of vitamin D?

The toxicity of taking too much vitamin D is very rare. In fact, you would need to ingest an extremely high dose (more than 1250 mcg) or more over a prolonged period. It should also be noted that an overdose of vitamin D from sunlight is impossible.

Although 250 mcg is established as the maximum amount of vitamin D you can safely take, several studies have shown that taking up to 600 mcg daily will not cause side effects but will not provide additional benefits. The best, therefore, is to take 25 to 100 mcg per day.

7.Who needs more vitamin D?

There are certain groups of people who need more dietary vitamin D than others. These include older people, with darker skin, those who live far from the equator and those with certain medical conditions.

7.1 People of legal age

There are many reasons why people need to consume more vitamin D with age. For starters, the skin becomes thinner as you get older. This makes it more difficult to produce vitamin D3 when exposed to sunlight.

Also with age is usually received less exposure to sunlight and bones become more fragile. It is suggested to consume between 25-50 mcg of vitamin D daily.

7.2 People with darker skin

Research shows that people with dark skin are more prone to vitamin D deficiency. This is because they have more melanin in the skin, a pigment that helps determine the color of the skin and protects it from UV rays.

However, it also reduces the body’s ability to produce vitamin D3 from the skin, which increases its deficiency. It is also recommended to ingest 25-50 mcg of vitamin D daily, especially during the winter months.

7.3 People with adverse medical conditions

Because vitamin D is soluble in fat, it depends on the ability of the intestine to absorb fat from the diet. Therefore, people who have medical conditions such as irritable bowel disease, Crohn’s disease and liver disease are more likely to lack it. It is advisable in your case to take vitamin D supplements in an amount prescribed by your doctors.

7.4 People living farther from the equator

The countries near the equator receive a lot of sunlight throughout the year, contrary to the most distant countries. This can cause low levels of vitamin D, especially during the winter months.

If you live far from the equator, then you need to get more vitamin D through diet and supplements. Many experts believe that they should consume at least 25 mcg daily.

Related Article: Vitamin D Benefits & Effects 

ByMySupplementReviews.org

6 Things You Need to Know The Signs & Symptoms Of Vitamin B12 Deficiency

Vitamin B12, also known as cobalamin, is an important water-soluble vitamin that plays an essential role in the production of red blood cells and the proper functioning of the nervous system. It is found naturally in foods of animal origin, such as meat, fish, poultry, eggs, dairy and products fortified with B12, such as some varieties of bread, and milk of vegetable origin.

Unfortunately, vitamin B12 deficiency is common and you are at risk of deficiency when not acquiring it sufficiently through the diet. The people with greater risk of suffering it are the following:

  • People who take metformin for diabetes
  • People who follow a strict vegan diet.
  • Those who take long-term antacids for heartburn.

The symptoms of B12 deficiency can take years to manifest and diagnosing it can be complex. Find out what they are in order to take better care of your health.

6 signs of vitamin B12 deficiency

1.Pale or yellowish skin

People with B12 deficiency often look pale or have a slight yellowing of the skin and eyes , a condition known as jaundice. This happens when the lack of B12 causes problems with the production of red blood cells in the body.

On the other hand, vitamin B12 plays an essential role in the production of DNA necessary to produce red blood cells, so a lack of this vitamin can be the cause of an anemia known as megaloblastic , in which the blood cells produced in the bone marrow They are fragile and big.

These blood cells can not pass from the bone marrow into circulation. Therefore, there will not be enough red blood cells circulating around the body and the skin will take on a pale color.

The fragility of these cells also means that they break down, causing an excess of bilirubin, a slightly red or brown substance, which is produced by the liver when it breaks down old blood cells.

2.Weakness and fatigue

Weakness and fatigue are common symptoms due to vitamin B12 deficiency. They occur because the body does not have enough vitamin B12 to make red blood cells, which carry oxygen throughout the body. As a result, the body cannot transport oxygen efficiently to the cells of the body, making it feel tired and weak.

In the elderly, this type of anemia is often caused by an autoimmune condition known as pernicious anemia. People with this condition do not produce enough intrinsic factor protein, a protein needed to help the intestines absorb vitamin B12.

3.Changes in mobility

Failure to address vitamin B12 deficiency can bring long-term changes in movement and in the way you walk. It can even affect balance and coordination, increasing the chances of falls.

This signal is often seen by a lack of B12 undiagnosed in the elderly. However, preventing or treating deficiencies in this group of people can improve mobility. This symptom may also be present in young people who have a severe untreated deficiency.

4.Dizziness

Another sign of a lack of vitamin B12 is shortness of breath and dizziness, especially when making efforts. This is because the body lacks the red blood cells needed to get enough oxygen for the cells. However, this symptom may have other causes.

It is advisable to go to the doctor when you notice an unusual inhalation in order to investigate the cause.

Is it possible to detect the lack of vitamin B12?

5.Blurred vision

A sign that there is vitamin B12 deficiency is blurred or disturbed vision. This can occur when a B12 deficiency is not addressed, resulting in damage to the optic nerve of the eyes.

The affectation can interrupt the nervous signal that travels from the eye to the brain, harming the vision. This condition is known as optic neuropathy.

Although it may seem alarming, it is often reversible when people are supplemented with B12.

6.Mood changes

People with little vitamin B12 often experience changes in mood. In fact, low levels of B12 have been linked to mood and brain disorders, such as depression and dementia.

The homocysteine ​​hypothesis of depression has been suggested as a possible explanation. This theory points out that high levels of homocysteine ​​(an amino acid vital to cellular metabolism) caused by a low level of vitamin B12 could damage brain tissue and interfere with signals to and from the brain, which would cause changes in the state of cheer up. In this sense, some studies indicate that certain people with little B12, can reverse the symptoms when supplemented with this vitamin.

It is important to keep in mind that changes in mood and conditions such as dementia and depression can have a variety of causes. Therefore, the effects of supplementation for these conditions remain unclear.

Related Wiki Article: Vitamin B12 Benefits & Side Effects  

ByMySupplementReviews.org

Does it have side effects ingest too much vitamin C?

The vitamin C is very important for the proper function of the body nutrient, and is abundant in many fruits and vegetables. One of the most common reasons for your intake is to prevent the common cold . However, getting enough of this vitamin is especially necessary to keep the immune system healthy. Also to support wound healing, maintain strong bones and improve brain function .

Some experts claim that vitamin C supplements provide benefits beyond those that can be obtained with the vitamin that is present in food. Despite this, can eating extremely high amounts of vitamin C cause side effects? Find out if this can happen.

How to know if we take too much vitamin C

1.Is it possible for the body to accumulate a lot of vitamin C?

Vitamin C is soluble in water, that is, it dissolves in water. Unlike fat-soluble vitamins, water-soluble vitamins are not stored in the body.

The vitamin C that you consume is transported to the tissues through body fluids and any extra amount is eliminated in the urine. Because of this, and because the body does not store vitamin C, nor produce it by itself, it is necessary to consume foods rich in this vitamin daily.

However, supplementation in high doses can cause adverse effects, such as digestive distress and kidney stones. It is important to keep in mind that for most people it is not necessary to take vitamin C supplements, as it is present in many foods, particularly fruits and vegetables.

2.What is the most common symptom of taking too much vitamin C?

The most common side effect of ingesting too much vitamin C is digestion, manifesting specifically with nausea and diarrhea. Stomach reflux has also been reported, although this is not supported by science.

In general, these effects do not occur by eating many foods with vitamin C, but by taking the vitamin as a supplement. Likewise, you are more likely to experience digestive symptoms by ingesting more than 2000 milligrams (mg) at a time. Therefore, a tolerable upper limit of 2000 mg per day of vitamin C has been established.

If you are experiencing digestive problems as a result of taking too much vitamin C, simply reduce the dose of the supplement or avoid them altogether.

3.Does taking too much vitamin C affect the absorption of iron?

The vitamin C is known to improve iron absorption. It has the ability to bind with non-heme iron, which is found in plant foods and which is not absorbed by the body as efficiently as heme iron, which is of animal origin. This is an important function, especially for people who get most of the iron from plant sources.

A study in adults found that iron absorption increased by 67% when they took 100 mg of vitamin C along with food. However, people with conditions such as hemochromatosis, a condition that accumulates iron in the body, should be careful with vitamin C supplements.

Under that condition, taking too much vitamin C can cause an excess of iron in the body, which can cause serious damage to the heart, liver, pancreas, thyroid and the central nervous system.

Also note that an overload of iron in the body is unlikely to consume too much of this micromineral in the form of a supplement.

4.Can excess vitamin C develop kidney stones?

A high intake of vitamin C is eliminated in the form of oxalate, a waste product of the body. Oxalate normally leaves the body through urine. However, in some circumstances it can bind with some minerals to form crystals that form kidney stones.

Excessive intake of vitamin C has the potential to increase the amount of oxalate in the urine, which increases the risk of developing kidney stones. This was demonstrated in an investigation in adults who took a supplement of 1000 mg of vitamin C twice a day for six days, observing how it increased by 20% the elimination of oxalates. This fact was also related to the development of kidney stones, especially with an intake higher than 2,000 mg.

5.How much vitamin C is considered too high?

Since vitamin C is soluble in water, and the body excretes the excessive amount in a few hours after being consumed, it is quite difficult to accumulate much of this vitamin. In fact, it is almost impossible to get too much vitamin C through diet. In healthy people, any additional vitamin C that is ingested beyond the recommended daily allowance will be removed from the body.

Conclusion

  • The risks of vitamin C overdose are higher when people take supplements, and it is possible to affect those under certain health conditions such as hemochromatosis.
  • All adverse effects of vitamin C, including digestive failure and kidney stones, appear to occur when taking doses greater than 2000 mg.

Finally, it is recommended to choose a vitamin C supplement that contains more than 100% of daily needs; 90 mg per day is required for men and 75 mg for women.

Related Article: Major causes of too much vitamin C 

ByMySupplementReviews.org

The water-soluble B-complex vitamins Benefits & Side Effects!!

Vitamins are often classified according to their solubility. Most of them dissolve in water and are called water-soluble vitamins. On the contrary, there are only four fat-soluble vitamins because they dissolve in oil.

The B vitamins are soluble in water and are found through the diet. They are the following:

  • Vitamin B1 (thiamine)
  • Vitamin B2 (riboflavin)
  • Vitamin B3 (niacin)
  • Vitamin B5 (pantothenic acid)
  • Vitamin B6 (pyridoxine)
  • Vitamin B7 (biotin)
  • Vitamin B9 (folate)
  • Vitamin B12 (cobalamin)

Unlike fat-soluble vitamins, water-soluble vitamins are generally not stored in the body. For this reason, you should try to obtain them regularly through diet.

Discover the guide to the 8 water-soluble complex vitamins , how they work, dietary sources, the recommended intake and their possible side effects.

Definitive guide to water-soluble vitamins

1.Vitamin B1 or Thiamine

1.1 Function

Like other B vitamins, thiamine serves as a coenzyme in the body. Coenzymes are small compounds that help enzymes trigger chemical reactions that would not otherwise occur on their own. It helps convert nutrients into energy and sugar formation.

Functions of Thiamine

1.2 Sources and recommended intake

The richest dietary sources of thiamine include nuts, seeds, whole grains, liver and pork. In contrast, fruits, vegetables and dairy products generally do not provide much thiamine.

The recommended daily intake ranges from 1 to 1.2 milligrams (mg) for adults.

1.3 Deficiency and side effects

Deficiency is rare, but high blood sugar can increase the elimination of thiamine through urine, raising the risk of deficiency. In fact, thiamine levels can be reduced by 75-76% in people with type 1 and type 2 diabetes.

People with alcohol problems also have a higher risk of lacking this type of vitamin. There are no reports of adverse effects from ingesting high amounts of thiamine from food or supplements.

2.Vitamin B2 or Riboflavin

2.1 Function

Riboflavin is the only water-soluble vitamin used as a food coloring. It is involved in the conversion of nutrients into energy. It is also necessary for the conversion of vitamin B6 to its active form, and in the transformation of tryptophan into niacin.

2.2 Source and intake

Good sources of riboflavin include eggs, broccoli, milk, legumes, mushrooms and meat. Also the yeast extract is exceptionally rich in riboflavin. The intake for adults ranges from 1 to 1.3 milligrams.

2.3 Deficiency and side effects

The riboflavin deficiency is rare in developed countries. However, a poor diet, old age, lung diseases and alcoholism can increase the risk.

The deficiency can cause a condition known as arriboflavinosis, a condition characterized by sore throat, swollen tongue, anemia and skin problems. On the other hand, the high intake of riboflavin through the diet or with supplements has no known effects.

From what sources can we obtain Riboflavin

3.Vitamin B3 or Niacin

3.1 Function

Niacin, also known as vitamin B3, is the only vitamin B that the body can produce from another nutrient, the amino acid tryptophan. It plays an essential role in cellular function and acts as an antioxidant.

Another important function is to boost a metabolic process known as glycolysis, the extraction of energy from glucose.

3.2 Sources and intake

Niacin is found in both plants and animals. The yeast extract is rich in niacin, providing about 128 mg per 100 grams. Other sources include fish, chicken, eggs, dairy products and mushrooms.

Scientists have estimated that 60 mg of tryptophan can be used to create 1 mg of niacin. A daily intake of 30 mg is recommended for adults.

3.4 Deficiencies and side effects

Niacin deficiency is known as pellagra , and is rare in developed countries. The main symptoms include skin inflammation, diarrhea, insomnia and dementia.

Niacin of natural origin from food does not seem to have any adverse effects. However, high doses can cause nausea, vomiting, stomach irritation, insulin resistance and liver damage.

4.Vitamin B5

4.1 Function

It is required for the formation of coenzyme A, necessary for the synthesis of fatty acids, amino acids and neurotransmitters.

4.2 Sources and intake

It is found in the extract of yeast, kidneys, chicken, veal, grains, broccoli and egg yolk. An intake of 5 mg per day is recommended for adults.

4.3 Deficiency and side effects

This vitamin is so widespread in food that its lack is practically unknown. However, its lack can cause irritability, sleep disturbances, restlessness and digestive problems. It does not seem to have any adverse effect at high doses.

5.Vitamin B6

Vitamin B6 is a group of nutrients necessary for the synthesis of pyridoxal phosphate , a coenzyme involved in more than 100 different metabolic processes.

5.1 Function

It is involved in the formation of red blood cells, as well as in the energy and amino acid metabolism. It is also required for the release of glucose from glycogen, the molecule that the body uses to store carbohydrates.

5.2 Sources and intake

It is present in a wide variety of foods such as tuna, pork, turkey, bananas, chickpeas and potatoes. Its availability is greater in foods of animal origin. A daily intake of 80 to 100 mg in adults is suggested.

To Deficiency and side effects

The vitamin B6 deficiency is rare, but people with alcohol problems are at greatest risk. The main symptoms are anemia, rashes, convulsions, confusion and depression.

Vitamin B6 in food does not seem to have any adverse effects. However, very large doses are related to damage of the sensory nerve and skin lesions.

Symptoms of deficiency of water-soluble vitamins

6.Vitamin B7 or Biotin

6.1 Function

It is required for carboxylases , enzymes involved in several fundamental metabolic processes. For example, biotin plays an essential role in the synthesis of fatty acids, the formation of glucose and the metabolism of amino acids.

6.2 Sources and intake

The foods rich in animal biotin include organ meats, fish, meat, egg yolk and dairy products. It can also be found in legumes, green vegetables, cauliflower, mushrooms and nuts.

The gut microbiota also produces small amounts of biotin. A daily intake of 30 micrograms (mcg) per day in adults is recommended.

6.3 Deficiency and side effects

Deficiency is relatively uncommon. The risk is higher in babies fed formula low in biotin and people taking antiepileptic drugs.

Untreated deficiency can cause neurological symptoms, mental retardation and loss of muscle coordination. It has no known adverse effects and the tolerable upper limit has not been established.

7.Vitamin B9 or Folate

7.1 Function

Folate acts as a coenzyme and is essential for cell growth, the formation of DNA and the metabolism of amino acids. It is very important during periods of rapid cell division and growth, such as in childhood and pregnancy. In addition, it is required for the formation of red and white blood cells, so that its deficiency can cause anemia.

7.2 Sources and intake

The best sources of folate include green leafy vegetables, legumes, sunflower seeds and asparagus. The yeast extract can provide around 3,786 mcg per 100 grams.

A daily intake of 1000 mcg of folate in adults is recommended.

7.3 Deficiency and side effects

Folate deficiency is rare, but anemia is one of the classic symptoms of a lack of vitamin B9. It can also lead to congenital defects of the brain and neural tube.

No serious adverse effects of high intake of vitamin B9 have been reported, but at high doses it can mask vitamin B12 deficiency.

8.Vitamin B12

It is the only vitamin that contains a metallic element, cobalt.

8.1 Function

Adequate intake helps maintain the function and development of the brain and the production of red blood cells. It is also necessary to convert proteins and fats into energy.

8.2 Sources and intake

Foods of animal origin are practically the only dietary sources of vitamin B12. These include meat, dairy products, seafood and eggs. It is recommended that adults consume 2.4 mcg per day.

8.1 Deficiency and side effects

Those who are most at risk of deficiency are those who never or rarely consume foods of animal origin, such as vegetarians and vegans. It can also develop in older people.

The deficiency can cause various health problems, such as anemia, loss of appetite, neurological problems and dementia. On the other hand, no adverse effects have been related to high intakes of vitamin B12 in healthy people.

Related Wiki Article: B-complex vitamins benefits

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The Impressive Health Benefits of Chlorella Dietary Supplements?

Taking seaweed in the form of a supplement is not common, but it is interesting, since they consist of plant compounds that do not come from the land, but from the sea, specifically from seaweeds, many of which have a great variety of very fresh compounds. And unique in them.

For example, chlorella is an alga commonly used as a supplement for the purpose of improving overall health. It is one of the most popular seaweed supplements along with spirulina.

Some say it can improve immunity, intestinal health and eliminate toxins from the body. Others simply see it as something green that people buy. So, what is behind this supplement?

Discover the definitive guide to chlorella, especially why people take it and whether it is safe or not for health.

Guide to chlorella supplements

1.Why are people supplemented with chlorella?

Chlorella is undoubtedly the prototype of the green supplement. With this, it is referred to that people get attention because it is labeled healthy.

Most of the arguments for chlorella focus on its nutrient content. Although it is very variable depending on the growth conditions of the plant, in general it tends to be quite high in proteins, minerals such as magnesium and chlorophyll.

Despite its high content of protein and magnesium, people also supplement with chlorella in order to increase immunity, detoxify the body, help the liver, lose weight and, in general, improve health.

2.What are the benefits of chlorella?

2.1 Detoxify

Chlorella is commonly known to be a detoxifying agent, and is found in shakes and supplements within the diet detoxification programs.

As a general rule, it is known that chlorella binds to minerals. There are many studies in animals that show benefits such as a lower accumulation of heavy metals or a greater elimination of them from the body.

Chlorella can also eliminate dioxins that, at least once, have been reproduced in women who are breastfeeding. It also seems to be good for eliminating fat-soluble toxins. However, the human evidence of the effectiveness of chlorella is limited, but it shows its ability to eliminate some carcinogens from the body.

Ultimately, chlorella is a convenient and relatively dense source of chlorophyll, and it can have a chelating role for many toxins, eliminating them from the body.

2.2 Supports the immune system

The effects of chlorella on immunity have repeated studies showing similar benefits. Specifically, immunoglobulin A (IgA) has been studied; a mediator of the immune system that can be measured in saliva and is thought to reflect the body’s ability to fight infections. As a general rule, more IgA involves having an immune function.

In this way, chlorella seems to be promising to improve the immune system, but it does not seem to be too powerful.

2.3 Help in losing weight

There is a study in which the percentage of body fat was measured, and showed that a slight reduction in body fat was associated with chlorella. However, the study was limited to comparing a group of high-risk youth versus low-risk youth who took the supplement, and not how it worked when compared to a placebo. Therefore, there is no study that links chlorella to weight loss.

2.4 Combat depression

The antidepressant effects deserve to be mentioned, because there is at least one pilot study showing advantages associated with chlorella.

In this study, 1800 milligrams daily of chlorella reduced the symptoms of depressive disorder compared to a placebo. However, it should be noted that the why and how chlorella acts was not developed.

Technically, this kind of supplement has some tests to reduce depression. And it is possible that this effect is applied to any antioxidant, but more evidence is needed to confirm this effect.

3.What is the recommended dose of chlorella?

Human studies on chlorella are quite preliminary at this time and there does not seem to be the best dosage. However, around 1800 mg has been the dose used successfully.

4.What results can be expected when taking chlorella?

It is not clear if you can really expect benefits with chlorella, at least in the short term. And it does not seem to have any important acute benefit that is remarkable.

In the long term, you can feel better mood and better digestion. But ultimately, that is something that happens when you have healthy habits, and there are many ways to do it.

5.Does chlorella have side effects?

According to human evidence, it does not seem to have any side effects. The gastrointestinal effects, such as nausea, cramps and diarrhea, are totally possible if not digested well.

6.What is the best form of chlorella?

The best form is one that openly shows on its label the components that make up a good chlorella.

Estimates of what really exists vary so much from one source to another, that it is almost impossible to determine their actual composition. The idea is to prefer the species of chlorella used in studies such as chlorella vulgaris. Also chlorella pyrenoidosa , used with similar success. Other species have not been tested.

Related Wiki Article: Health Benefits Of Chlorella

 

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Do You Need Vitamin B17 Supplements?

Laetrile is often mistakenly called amygdala or vitamin B17. It consists rather of a medicine that contains purified tonsil, a compound found in the seeds or grains of many fruits.

Laetrile is the name of a medicine created in 1952, and is found naturally in the following foods:

  • Nuts: bitter almonds and macadamia nuts.
  • Vegetables: carrots, celery, beans and green beans.
  • Seeds: millet, flax seeds and buckwheat.

It was a very popular cancer treatment in the 1970s. However, it was banned after science deemed it ineffective. Interestingly, there is some evidence that it could provide some health benefits.

Learn all about laetrile supplementation in order to know if it should be consumed.

Is it convenient to consume laetrile?

Laetrilo Guide

1.How does laetrile work in the body?

The body breaks down laetrile into three compounds: hydrogen cyanide, benzaldehyde and prunasin.

Hydrogen cyanide seems to be the main compound responsible for its health benefits. Certain enzymes in the body convert hydrogen cyanide into a less toxic molecule called thiocyanate. This molecule was previously used to treat blood pressure, as it can dilate blood vessels.

2.Why is it believed that Laetrile can help fight cancer?

There are several possible theories about how the laetrile can fight cancer, although these theories are not confirmed.

Two theories claim that cancer cells are rich in enzymes that convert laetrile into cyanide. This means that cancer cells can break down laetrile and eliminate cancer. However, until now there is no evidence that these cells contain the enzymes that help convert laetrile into cyanide.

Another theory suggests that cancer is caused by a deficiency of vitamin B17. However, no evidence shows that amygdalin is actually a vitamin or that it cannot be found naturally in the body.

3.What are the benefits of Laetrile?

Most research on laetrile focuses on its effect on cancer. Some studies have found that amygdalin, the natural form of laetrile, can have other benefits, such as the following:

3.1 Decrease in blood pressure

One study found that it is able to decrease systolic blood pressure (upper value) by 28% and diastolic blood pressure (lower value) by 25%. These effects were enhanced when taking vitamin C.

3.2 Can relieve pain

Several animal studies show that the Laetrile can relieve pain caused by inflammatory conditions, such as arthritis. However, there is a lack of evidence based on people.

3.3 Can increase immunity

One study found that Laetrile improved the ability of immune cells to attach to prostate cancer cells. However, more studies should be conducted to support the health benefits before recommendations can be made applicable to the entire clinical population.

4.Why is laetrile called vitamin B17?

Vitamin B17 is often mislabeled as Laetrile. Actually, it is a patented drug that was invented by Dr. Ernst T. Krebs, Jr. in 1952.

During the 1970s, Dr. Krebs falsely claimed that all cancers are caused by a vitamin deficiency. He also claimed that laetrile was the missing vitamin in cancer, which he later named vitamin B17.

He probably labeled it as vitamin B17 to be classified as a nutritional supplement, rather than a medication.

5.Can Laetrile treat cancer?

In two animal studies, scientists treated a variety of cancers with laetrile alone or in combination with an enzyme that helps activate it. In both studies, the animals did not show any improvement after being treated with said substance.

Currently, only two studies have examined the effects of laetrile on cancer in people, although none compared it with a placebo treatment. Therefore, it is not clear if taking laetrile is better than not receiving any treatment.

In one study, 178 people with cancer were treated with laetrile. The scientists discovered that it did not have a significant effect on cancer. In fact, some people experienced cyanide poisoning.

In general, the evidence shows that taking laetrile is ineffective in the treatment of cancer. It is also very dangerous, as it has the potential to be highly toxic.

6.What are the side effects of laetrile?

Most of the following side effects are caused by excess hydrogen cyanide in the body.

  • Nausea and vomiting.
  • Dizziness
  • Bluish skin caused by oxygen deprivation.
  • Hepatic injury.
  • Low blood pressure

7.What contraindications does Laetrile have?

The side effects, in addition, can be aggravated due to the following reasons:

  • Taking laetrile as a pill, instead of as an injection.
  • Eat raw almonds or crushed fruits while taking laetrile.
  • Take too much vitamin C while taking laetrile.
  • Eat fruits or vegetables that can increase the effects of Laetrile, such as carrots, celery and peaches.

Research shows that vitamin C can interact with laetrile and increase its toxic effects. Vitamin C accelerates the conversion of laetrile to hydrogen cyanide. It also depletes the body’s cysteine ​​reserves, an amino acid that helps the body detoxify from hydrogen cyanide.

Recommended Article: Benefits Of B17

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6 Impressive Benefits of Vitamin C Dietary Supplements

 

Vitamin C cannot be produced by the body. However, it has many roles in the body that have been linked to impressive health benefits.

This vitamin is soluble in water and is found in many fruits and vegetables such as oranges, strawberries, kiwis, peppers, broccoli, kale and spinach.

The recommended daily intake of vitamin C is 75 milligrams (mg) for women and 90 mg for men. Although it is commonly recommended to get your food intake, many people turn to supplements to meet their needs.

Therefore, know 6 benefits proven by the science of taking a vitamin C supplement to boost and improve your health day by day.

6 advantages of vitamin C

1.Reduce the risk of chronic diseases

The Vitamin C is an excellent antioxidant that can strengthen the natural defenses of your body. Antioxidants are molecules that stimulate the immune system by protecting the cells from those harmful molecules called free radicals.

When free radicals accumulate, they can promote a state known as oxidative stress, which has been linked to many chronic diseases.

Studies indicate that consuming this type of supplement can increase the levels of antioxidants in the blood by up to 30%, which will help the body to fight inflammation.

2.Help fight high blood pressure

The high blood pressure is a risk of heart disease, the leading cause of death worldwide. Studies show that vitamin C can reduce blood pressure in those with and without high blood pressure.

An animal study found that taking a vitamin C supplement helped relax heart vessels, which reduced blood pressure levels. In addition, an analysis of 29 studies in people found that taking vitamin C lowered systolic blood pressure (upper value) by 3.84 mmHg and diastolic blood pressure (lower value) by 1.48 mmHg in healthy adults.

Although the results are encouraging, it is not clear if the effect on blood pressure is long-term. In addition, it should be noted that people with high blood pressure should not depend on vitamin C as the only treatment.

3.Reduces the level of uric acid in the blood

The drop is a type of arthritis that affects approximately 4% of American adults. It manifests with inflammation of the joints, especially in the thumbs of the feet.

People with gout experience swelling and sudden, severe attacks of pain. Symptoms appear when there is too much uric acid in the blood. This kind of acid is a waste product produced by the body, and at high levels it can crystallize and deposit in the joints.

Several studies have shown that vitamin C helps reduce uric acid in the blood and, as a result, protects against gout attacks. A study of 1,387 men found that people who consumed the most vitamin C had significantly lower levels of uric acid than those who did not. In addition, another analysis of 13 clinical studies found that taking a vitamin C supplement for 30 days significantly reduced uric acid in the blood, compared with a placebo.

Although there is evidence of the strong link between the intake of vitamin C and the level of uric acid, more studies would be needed on its effects in the prevention of gout.

4.Prevents iron deficiency

Iron is an important nutrient for the body and has a variety of vital functions. It is necessary to produce red blood cells and transport oxygen throughout the body.

Interestingly, vitamin C can improve the absorption of iron from the diet. Specifically, it helps convert low-absorbed iron (such as iron sources of plant origin) into a form that is easier to absorb. This is especially useful for people who follow a diet without meat, because this is an important source of iron.

In fact, the single consumption of 100 mg of vitamin C can improve iron absorption by 67%. As a result, vitamin C can reduce the risk of anemia among people prone to deficiency.

Therefore, if you suffer from low iron levels, then consuming more foods rich in vitamin C or a supplement can support you to improve your blood level.

5.Strengthens the immune system

One of the main reasons that lead people to take vitamin C is to increase their immunity, since vitamin C stimulates the production of white blood cells known as lymphocytes and phagocytes, which protect the body against infection. In the same way, it also helps these white blood cells work more effectively, while protecting them from free radical damage.

Vitamin C is an essential part of the skin’s defense system. It is actively transported to the skin where it can act as an antioxidant and strengthen the barriers of it. Studies have also shown that taking it can shorten the healing time of a wound.

6.Protect your memory as you get older

Dementia is a broad term used to describe symptoms of poor thinking and memory. It affects more than 35 million people worldwide and generally occurs in older adults.

Studies suggest that oxidative stress and inflammation near the brain, spine and nerves may increase the risk of dementia. In this sense, vitamin C is a strong antioxidant, and its low level has been linked to a limited ability to think and remember. In addition, several studies have shown that people with dementia may have lower levels of vitamin C in their blood.

It has been pointed out that high intake from food or supplements have a protective effect on thinking and memory with age. Therefore, a vitamin C supplement is able to help in conditions such as dementia if you do not get enough vitamin C from the diet. However, more people-based studies would be needed to understand the impact of this supplement on the health of the nervous system.

Related Article: Vitamin C Benefits

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