Part 1 of 7 - The Truth About Vitamin Supplementation

December 11, 2019 by The Complete Nutra Team

Supplements for health

VITAMIN MYTHS

When checking out facts about Vitamin B, it is important to be able to differentiate between what information is an actualfact, and what is simply a myth. Unfortunately, there are myths about just about everything, so anyinformation learned on any topic should always be evaluated beforedeciding whether or not it is true.There are many myths about vitamins and supplements in circulation today. Somevitamins, such as vitamin D, have many myths attributed to their use. Others,such as vitamin A, do not have any at all. The following sections will breakdown the myths about specific vitamins.

LITTLE KNOWN FACTS ABOUTVITAMINS

Vitamin A

While most people know that Vitamin A is needed forthe body's good health, they do not realize what happens when the supplement istaken in excess. Too much Vitamin A can actually cause liver damage, damage tothe nervous system, yellow skin, hair loss, and bone damage. In pregnant women,excess Vitamin A can cause birth defects to the child.

If you take it in the correct amounts, Vitamin A isnot only healthy, but is also known tobe essential to most bodily functions. The best way to get enough Vitamin A isthrough the foods you eat. Thisimportant vitamin can be found naturally in eggs, whole milk, liver, and infruits and vegetables that are brightly colored.

Vitamin A is absolutely essential because when itis not received by the body in adequate proportions, it can lead to immunityproblems and infections. Luckily, this is rather uncommon in developedcountries, and usually is only problematic with those who are on strict dietsor maintain a high alcohol intake.

Vitamin B

A common rumor is that the B complex vitamins,including Folic acid will reduce the risk of heart disease in women who areprone to heart problems. This theory has been tested, and is proven to befalse. Studies show that women who took B complex vitamins and Folic acid wereno less likely to have heart problems than women who did not consume thesesupplements.

Some say that Vitamin B-1, which is also calledthiamine, helps with the growth of hair at the roots. You will even hear thatthe hair will not grow properly without this vitamin. Some rumors are evenpassed around that claim Vitamin B-1 assists with the root development ofplants as well. This is certainly notthe case, as there are no scientific studies to back up such claims. Anotherversion of this rumor is that taking Vitamin B-1 helps to reduce transplant shockfor either people who are receiving new organs, or plants that are beingmoved. Again, this is not at all thecase.

Have you been told that Vitamin B-6 is safe for youto consume, even if it is taken abovethe recommended limit? This is supposedly true, because it is a water-solublevitamin. However, the myth is also quite false, as excessive B-6 in the humanbody can lead to neuropathy pain, skin lesions, vomiting, and even more healthproblems. Vitamin B-6, like any other vitamin, is best taken within therecommended dosages. Another rumor aboutvitamin B-6 is that it is an effective treatment for PMS. While double-blindstudies were done that initially proved this to be the case, further analysisof those studies have proven them to be inaccurate.

Vitamin B-12 is received by most individualsthrough the ingestion of meat. Vegans and vegetarians, however do not get thisvitamin from eating meat, for obvious reasons! This fact lends credence to themyth that people need B-12 every day in high dosages. In truth, B-12 is neededin exceptionally small amounts, only about 2 micrograms a day, as the body canstore up years worth of B-12 for future use. For this reason, going withoutthis vitamin is not usually problematic as long as it is ingested occasionallyin one form or another.

Little Known Facts about Vitmin B

Vitamin B is actually a group of four vitamins,vitamin B-1 also called thiamine, vitamin B-2 also called riboflavin, vitaminB-6 also called pyridoxine, and vitamin B-12 also called cobalamin. Together,these four vitamins make the B vitamin group.

Most individuals in developed countries get plentyof B vitamins; however vegetarians sometimes have a deficiency due to theirbeing found primarily in animals. Some medications also affect the way Bvitamins are absorbed into the body and can cause a deficiency. A vitamin Bdeficiency is usually characterized by skin rashes, nerve problems, and anemia.

Although a B vitamin overdose is almost unheard of,when it does occur symptoms include severe burning of any part of the body,itching, or numbness. As with all supplements, it is best to take vitamin Bonly as recommended.

Vitamin C

While Vitamin C is quite good for you, and doeshelp to build the immune system, taking a huge dose of vitamin C will not keepa cold away! Scientists have cured many illnesses, as you know. However, as theold saying goes, there is no cure for the common cold! Vitamin C is no miraclecure for any illness, sadly. There havenever been any scientific studies done that would prove otherwise.

Little Known Facts About Vitamin C

Ascorbic Acid, which is another name for Vitamin C,is essential for helping the body absorb iron. When too much Vitamin C istaken, it can cause diarrhea and stomach pain. This is important to keep inmind when someone suggests taking a Vitamin C overload to help cure a cold!

Vitamin C is has been commonly associated with theimmune system. What most people do not realize, however, is that there is awhole host of potential problems that can come from a deficiency of Vitamin C.Lesser known problems stemming from a lack of Vitamin C include nosebleeds,general weakness and lassitude, swollen gums, and scurvy.

Vitamin C is found naturally in most fruits andvegetables, and is found in larger portions in raspberries, cantaloupe,broccoli, strawberries, and cabbage. Surprisingly, Vitamin C can also be foundin liver. When taken in the form of supplements, Vitamin C is best consumed inliquid form, as the pill form is not always absorbed properly by the body.

Vitamin D

One very interesting myth about Vitamin D iscontained in its moniker! You see, Vitamin D is not actually a vitamin. Whileit is quite essential to the body, and for this reason is referred to as one,Vitamin D is actually a hormone!

As it is commonly known, Vitamin D is made in thebody by sun exposure. This is a true fact, however it is a myth to believe thata sufficient amount of vitamin D can be gained in the body simply by normalday-to-day exposure to the sun. Unless someone spends large amounts of timeoutdoors, most people do not get enough sunshine in their everyday lives toproduce the required amount of vitamin D. Purposely sunning to try and avoidVitamin D deficiency is definitely not a good idea! In order for your skin toabsorb the sun's rays, you would have to go out in the sun unprotected by sunscreen.Instead of preventing a deficiency, this could very likely cause skin cancer.

The next myth is that the proper level of Vitamin Dcan be sufficiently gained through diet. This is incorrect, as the bodynaturally produces Vitamin D-3. Food sold in supermarkets generally containsVitamin D-2 when the label states that the product has Vitamin D. In fact, in addition to this statement,recent studies show that the amount of Vitamin D listed on the labels of mostfoods is completely inaccurate more than half of the time!

Another myth regarding Vitamin D is that it shouldbe avoided by pregnant and breastfeeding women. Regardless of whether or notyou are pregnant, it is encouraged that all individuals receive 400 IU ofVitamin D on a daily basis. Babies should receive 210 IU of Vitamin D each day. Since Vitamin D crosses over intothe breast milk, it is better to make sure the mother receives 4,000 IU ofvitamin D instead of supplementing the child's diet.

Little Known Facts About Vitamin D

There are actually two different forms of vitaminD. There is one form that is found in vegetables, and another form found inanimals. The form of Vitamin D found in vegetables is called ergocalciferol,while the alternative form is called cholecalciferol. This is the form that ismetabolized by the body whenever we expose it to sunlight.

Vitamin D is an essential hormone in the body, anddeficiencies are usually found in people who have milk allergies, lactoseintolerance, or those who are strict vegetarians. When not enough Vitamin D is taken into thebody, it can cause rickets and osteomalacia, which are both diseases thataffect the bone structure.

When too much Vitamin D is consumed, however, itcan cause an over- absorption of calcium. This can result in calcification,urinary stones, and problems with the central nervous system. Problems with thecentral muscle system can show up as well. Vitamin D should be taken only asrecommended by your doctor.

Vitamin E

Perhaps the most commonly believed myth aboutVitamin E is that it helps to heal wounds, and can also decrease scars on theskin. Studies have shown that Vitamin Ehas no positive effects on scars or wounds, and in fact can even be bad for theskin. Vitamin E has a tendency to prove rather irritating to the skin, and caneven cause an allergic reaction. When used on burn scars, for example, VitaminE has been shown to cause the scars to become more discolored than they werebefore!

Little Known Facts About Vitamin E

Vitamin E is found in wheat germ, spinach, olives,nuts, seeds, and leafy greens. Eating foods that are rich in Vitamin E can helpto prevent Alzheimer’s disease and prostate cancer, as well as helping to guardagainst the UV rays of the sun.

Although it is exceptionally rare for people todevelop a Vitamin E deficiency, it’s still important to make sure that therecommended daily dose is taken. AVitamin E deficiency has been known to cause severe problems with the nervoussystem.

Too much Vitamin E can cause fatigue, weakness,flu-like symptoms, abdominal pain, internal bleeding, and headaches. These symptomswill increase in severity if the overdose is continued over a period of time.

*These statements have not been evaluated by the Food and Drug Administration. CompleteNutra products are not intended to diagnose, treat, cure, or prevent any disease. Please discuss all specific medical conditions and advice with your healthcare provider.