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VITAMINS: BENEFITS AND HYPE by IHOR MAGUN, M.D. Over the past several years, there has been an increasing emphasis on the beneficial effects of vitamins. Vitamins are a group of organic sub stances that are essential to normal metabolism. They are necessary for normal body function and cannot be manufactured or synthesized in sufficient quantities for proper health. Only minimal amounts of vitamins need to be ingested on a daily basis. Vitamins are classified in the medical community as fat-soluble and water-soluble. This classification is very important. The fat-soluble vi tamins are A, D, E and K. The body can readily store these vitamins and can thus develop toxic lev els with time. These vitamins are necessary and safe, but only in recommended doses. Water- soluble vitamins include the В and C complex group. The body has a limited storage capacity for water soluble vitamins and when the intake exceeds the storage capacity, the excess is simply eliminated in the urine. From this, we can extrapolate several facts. Ingesting large doses of vitamins can be either dan gerous (especially the fat-soluble) or partially use less (the water-soluble). Most problems with vitamins are usually due to deficiency rather than overdosage. Even though most food is somewhat supplemented with vitamins, deficiencies occur. This is very prevalent in processed foods and occurs in individuals on strange weight reducing diets, people suffering from chronic illnesses or alcoholism, and those taking certain medications that prevent the absorption of certain vitamins. Pregnant women, individuals on severely restricted diets, those undergoing some form of chemotherapy or those who are immune- deficient will require supplementation. The best source of vitamins is natural foods we should already be eating. Eating a balanced diet utilizing the different food groups should probably be sufficient. Using vitamin supplementation in the form of tablets is perfectly acceptable. There are no special brands to recommend; choosing one brand over another is simply a matter of personal prefer ence. Brands of vitamin supplements which utilize ’’natural" ingredients are really no better than the other manufactured brands. One of the greatest problems with vitamins is that specific research on higher than recom mended doses of certain vitamins has not been proven or substantiated. Publicity about the posi tive effects of vitamins has led the public to have somewhat unrealistic expectations and has led to inappropriate use and possible toxicity. This can manifest itself in skin problems, kidney problems, constitutional symptoms such as weakness, nausea, bleeding problems, poor wound healing, and possi ble neurological problems. The most current recommendations on daily vitamin intake of the most common and im portant vitamins follows: Vitamin A 5000 IU/d Vitamin D 400 IU/d Vitamin E 30 IU Vitamin K 020-80 meg Vitamin C 60 mg Vitamin B1 1.5 mg Vitamin B2 1.7 mg Vitamin B3 20 mg Vitamin B6 2 mg Vitamin B12 6 meg These are only the recommended daily re quirements. Obviously our daily intake will be much higher and in certain individuals may need to be specifically adjusted based on age and co existing medical problems. Most food labels list vitamin content. These should merely be used as a partial guide for our own education about nutrition. The take home message comes down to the basics. Vitamins, just like everything else in our lives, should be taken in balanced amounts and from natural sources, the way things were always meant to be. 20 НАШЕ ЖИТТЯ” , ЧЕРВЕНЬ 1999 Видання C оюзу Українок A мерики - перевидано в електронному форматі в 2012 році . A рхів C У A - Ню Йорк , Н . Й . C Ш A.
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