Download A good Multi Part 2 Vitamins

A good multi: The vitamins
Last edition we saw the importance of minerals especially the critical trace minerals that are
the building block of our antioxidant enzyme systems. Today we look at vitamins and the
benefits they can have through a well formulated multi-nutritional supplement.
B Vitamins
I find it interesting that most multi-vitamin products place a heavy emphasis on B group
while paying little attention to others. While some have sub-optimum levels of B vitamins,
many have straight deficiencies of some others. Yes, a good multi will have a full B complex.
This should be at levels we can actually absorb otherwise we run the risk of the surplus
needing to be constantly excreted.
B vitamins are responsible for many important functions from the red blood cell
development (B6, folate and B12) to energy processes (B1, B2, B3, B5 and biotin). The key is
to ensure that your body always has sufficient available. Fatigue, either from poor red blood
cell development or from compromised energy processes are often the first sign of
insufficient levels.
Vitamin C
Most know that vitamin C is important for immune function but the really critical role it has
is in the production and maintenance of collagen. When people died of scurvy it was from
poor collagen formation in blood vessel walls. Death was mostly from burst blood vessels.
The key to supplementation is not to take huge amounts at once but lower levels frequently
during the day.
Vitamin K
We read a lot about vitamin K these days. It is needed for bone development and to allow
for blood clotting. I don’t add it to my multi as this is ridiculously easy to get via greens like
spinach in our diet. Additionally we convert vitamin in our gut from helpful bacteria. People
on warfarin need to be very careful about vitamin K supplementation.
Vitamin A: This is essential for vision and the health and development of cells including
immune cells. The active form of vitamin A is as retinols. Beta carotene is pro-vitamin A. This
is converted to vitamin A as needed. This is the preferred source of vitamin A in
supplements. The best known source is the orange pigment in carrots. While essential we
need to be very careful about retinols in supplements. This is one vitamin where too much is
almost as bad as too little.
Vitamin E
One vitamin often overlooked is vitamin E. Most multi’s have very little and often in a low
grade synthetic (dl-alpha tocopherol) form. Vitamin E is the body’s main fat soluble
antioxidant. It is important at protecting cholesterol as it circulates in our blood. Low levels
of vitamin E can lead to cholesterol oxidation the first step in the development of artery
plaques. I tend to put more in my multi than most. Ideally 200-400IU of natural tocopherol
will maintain optimal levels.
Vitamin D
The vitamin I am most concerned about is vitamin D. This really demands a series of
columns in its own right. We have long known about the role of vitamin D in bone
development. More recently we understand the role of vitamin D to build cancer defences
and protect against immune disorders especially autoimmune disease. I put the maximum
allowable by law in my Cell-X but this is marginal for the winter months. I recommend 20004000IU daily in the cooler months.
Conclusion
When choosing a multi, beware of one a day products. It is just not possible to put enough
vitamins, antioxidants and especially bulky minerals in a one a day dose. My Cell-X has a 2-4
daily dosage.
John Arts (B.Soc.Sci, Dip Tch, Adv.Dip.Nut.Med.) is a nutritional medicine practitioner and founder of
Abundant Health. If you have questions or need help you can contact John 0800 423559. You can
email John at [email protected].
Please note that the health advice given through this column is for general educational purposes only
and is not intended to diagnose or treat any health problem. © John Arts 2017