Last week’s healthy tip explained that the human body needs 90 nutrients EVERY DAY in order to function as it should: approx. 60 minerals, 16 vitamins, 12 amino acids and 3 fatty acids. You also received a good 3-step tool to see whether the vitamin you have at home is a good one. This week's tip continues the education by focusing in on vitamins. What are the 16 that we need EVERYDAY? How much of each do I need? What kind of each should I be getting (or does it even matter)? For answers to these and other GREAT questions, keep reading below! But first, I want to give you our first ever Healthy Tip of the Week WARNING SIGN:

Did you know that your body gives warning signs? Pain is one you may have already heard of as a warning sign. Unease or unrest is another. Did you know that CRAVINGS are another big warning sign? If you regularly crave sweets, salty foods or unusual foods (like sudden cravings for sardines or odd combinations like pickles and ice cream), it's your body sending you a BIG warning sign that it is in desperate need for nutrients, mainly minerals. In fact, cravings are your body's sign to you that it has a raging mineral deficiency. Click here for more on how mineral dificiencies are a major cause of most diseases and premature death. So, if you've been ignoring that sweet tooth as normal or you gotta have those salty chips, you might want to consider getting more – or better quality – nutrients in you right away! Contact us for information on several good options we'd love to talk to you about based on your particular health needs and budget. Or, check out the 10-in-One liquid vitamin which is one of our favorites for just $19.95 a bottle.

Now, back to our regularly scheduled Healthy Tip. Vitamins and minerals are so necessary for health that the Food and Drug Administration (FDA) formulated recommended consumption levels for key nutrients called Recommended Daily Allowances (RDAs). Those have since been updated and have been replaced by RDI (Reference Daily Intakes). What's important to know about these FDA recommended doses on your vitamin label is that they give only the bare minimum recommended to maintain borderline health in already top-health individuals. Not optimal health, or even borderline health for the average person. A better guideline is what is called Optimum Daily Intakes (ODI) or the amounts recommended for vibrant health or to correct mineral deficiencies. So pull out your vitamin bottle and let’s see how it holds up: Vitamin A = the optimal amount is 5,000 – 10,000 IU but no more! (High doses are actually harmful, especially to the liver). You can also get your vitamin A as beta-carotene in which case more may be taken. FYI: antibiotics, laxatives and some cholesterol-lowering drugs interfere with absorption of vitamin A. (The B Vitamins generally work best together.) Vitamin B1 (Thiamin HCL) = RDA is only 1.5mg; ODI is at least 50mg. Thiamin HCL is the best form but you may also see B1 as Benfotiamine, which is an especially good form for diabetics. Vitamin B2 (Riboflavin) = RDA is only 1.7 mg; ODI at least 15 mg, but not 50 or higher over a long period of time as eye problems may develop. Riboflavin is necessary for red blood cell formation, antibody production, and eye health including treating cataracts. It's also great for treating carpat tunnel syndrome when used with the other B vitamins. Vitamin B3 (Niacin/Nicotinic Acid or Niacinamide) = RDA is 20 mg; ODI is 50 mg. Vitamin B3 as niacin lowers cholesterol but may possibly produce a flush/rash/tingling sensation and high doses can elevate blood sugar levels. Vitamin B3 as niacinamide doesn’t produce the flush effect but neither does it lower cholesterol. Vitamin B5 (Pantothenic Acid) = RDA is 10 mg; ODI is 50-100mg. Vitamin B5 is known as the anti-stress/energy booster vitamin. Vitamin B6 (Pyridoxine) = RDA is 2 mg; RDA is 50-100 mg. Vitamin B6 is involved in more bodily functions than any other single nutrient, effecting both physical & mental health. However, high doses (1,000mg per day or more) can be toxic. Vitamin B12 = RDA is 6; ODI is 200-400 mcg.  Vitamin B12 as cyanocobalimin is the most common form, however, it is not used well by the body thus many using this form are deficient. Vitamin B12 as methylcobalamin is a better form. This is an important vitamin especially as we age. It is often taken as a separate stand alone supplement, especially sublingually (under the tongue). Biotin = RDA is 300 mcg; ODI is 400-800 mcg. Biotin is a good for cell growth, hair & skin vitamin. Biotin deficiency is rare. Choline = no RDA; ODI is 50-200mg. Choline is great for all message system organs that play a part in carrying messages throughout the body, like the endocrine system and nervous system. Its also good for the circulatory system. Folate (folacin/folic acid/pteroylglutamic acid-PGA) = RDA is 400 mcg; ODI is 400-800 mcg. Folate is considered brain food and is important for DNA & RNA synthesis & healthy cell growth. It’s the most important nutrient in regulating homocysteine levels, which is associated with hardening of the arteries (atherosclerosis). Inositol = no RDA; ODI 50-200mg. Inositol is vital for hair growth. It has a calming effect (high doses may help treat depression & OCD) and it helps reduce cholesterol. Note that large amounts of caffeine may deplete inositol in the body. PABA (Para-Aminobenzoic Acid) = no RDA; ODI 10-50mg. PABA is a basic constituent of already discussed folate. It helps protect against sunburn by reducing the absorption of ultraviolet radiation and helps maintain friendly flora in intestinal tract. May restore gray hair if caused by stress or nutritional deficiency. Vitamin C (Ascorbic Acid/Ester-C is a good form) = RDA is 60 mg; ODI is 1000-3000 mg; if pregnant, no more than 5000 mg. Avoid chewable forms of Vitamin C because can damage tooth enamel. Vitamin C is such an important vitamin that most accept it as such. Works best/well with E & beta-carotene; smoking seriously depletes this important antioxidant in the body, especially in the lungs. Vitamin D = RDA is 400 IU as is the ODI. Cholecalciferol is the best and natural form of Vitamin D3 made from sun on the skin. Vitamin D as D2 (ergocalciferol) comes from food sources, Vitamin D as D5 is the synthetic form.  It's best to get vitamin D by getting just 15 minutes of sun contact on skin each day, however, dark-skinned people or anyone living in upper US in the winter may have harder time producing Vitamin D. Vitamin D must be activated by the liver and kidneys so if you have problems with these, you may be at higher risk for Vitamin D deficiency diseases like osteoporosis, prostate cancer, diabetes. Vitamin E = RDA is 30 IU; ODI is 200 IU with 1500 as absolute max. Lesser amounts are required/beneficial for children. D-alpha-tocopherol is the best form of vitamin E followed by rrr-alpha-tocopherol, d-alpha tocopherol acetate or d-alpha-tocopherol succinate. Not as good versions are dl-alpha-tocopherol or all-rac-alpha-tocopherol, or any gamma-tocopherol forms. Vitamin E is very important antioxidant and deficiencies may result in infertility in men & women, menstrual problems, miscarriages, uterine degeneration, retina damage, and neuromuscular impairment. Vitamin K = RDA is 80 mcg; ODI is 100-500 mcg. There are 3 main types of vitamin K: K1 (phylloquinone or phytonadione), K2 or K3 (menadione – synthetic, man-made). K1 is the best. Essential for bone formation & repair; produces prothrombin which is necessary for blood clotting; also good for the liver. Best when received through diet, rather in a multi-vitamin. Good sources of vitamin K are asparagus, blackstrap molasses, broccoli, cabbage, dark green leafy vegetables, alfalfa, green tea. Vitamin K is made by the friendly bacteria that live in our intestines. Therefore, antibiotics, which kill these organisms, interfere with the process. Especially avoid large doses of K supplements in the last few weeks of pregnancy. Again, best to get from food. Bioflavonoids are not true vitamins although may sometimes be referred to as Vitamin P. They are essential for the absorption of Vitamin C, they reduce pain especially from athletic injuries or lower back & leg pain. The body does not produce them so they must get through diet (fruits) or supplementation. There are many kinds: citrin, eriodictyol, various flavones, hesperetin, hesperidin, quercetin (may treat & prevent asthma symptoms), guercetrin, & rutin. Biolfavonaid supplements often have a mixture of several. ODI is 200-500 mg of a mixture. Coenzyme Q10 is a vitamin-like substance that resembles the work of Vitamin E. It plays a critical role in production of energy in every cell of the body, aids circulation, stimulates immune system, has vital anti-aging effects. Deficiencies linked to periodontal disease, diabetes, and muscular dystrophy. Great to treat allergies & asthma, Alzheimer’s disease and other mental function abnormalities. Also great to treat and prevent cardiovascular disease. The amount of CoQ10 found in the body declines with age. ODI is 30-100 mg. So how did your multi-vitamin stand up? The next healthy tip will cover the key minerals (of the 60 that your body needs EVERYDAY) that your supplement should have. Remember, if you're not getting all 90 of the nutrients that your body needs EVERY DAY, then your body is running off of a deficit. It's having to make due, or pull from your bones and muscles, or tap into reserves that were intended to sustain you past 100 years old. Contact us for information on several good options for good multi-vitamin and mineral supplements. Or, check out the 10-in-One liquid vitamin which is one of our favorites for just $19.95 a bottle.

Read all of our past tips!