New information comes out about vitamins, minerals and our bodies' processing of those substances all the time. Supplements that used to be recommended as "the best" are put in question and new favorites emerge. To help make good choices in supplements, I have compiled information for my clients. I hope this will be useful to many other people as well.
Natural
vs. Synthetic Supplements
Natural
vitamins, minerals and enzymes occur mixed with other nutrients that work
together for our health and well-being.
If one part is missing, or is fractionated, or is in the incorrect form
or the incorrect amount, entire chains of metabolic processes cannot and will
not proceed normally. Only nature can provide us with naturally-occurring
vitamins as found in real, wholesome organic foods.
Mainstream
marketing has created the myth that synthetic vitamins and inorganic minerals
may be isolated individually, and that we can derive total natural benefit from
taking these fractionated chemical creations.
Many of these synthetic ingredients are derived from coal tar, a known
carcinogen. Almost all commercial
supplements contain synthetic ingredients, which can cause un-intended side
effects, blockage of uptake of natural nutrients and deficiency
diseases.
Synthetic
|
Natural
|
“Natural”
(may be 10% natural and 90%
synthetic and still allowed to use “natural” on the label.
|
“100 percent natural”
“100 percent plant-based”
“100 percent animal-based”
|
Individual vitamins/minerals
listed as ingredients
Example “Vitamin C”
|
Foods listed as ingredients
Example “acerola cherry powder”
|
Ingredients include: acetate,
acid, bitartrate, chloride, gluconate, hydrochloride, “hcl”, nitrate,
palmitate, succinate
|
|
Words ending in “-ide”, “-ate”
or
|
One exception to the “-ate”
rule is Folate (natural Vitamin B9) vs. Folic Acid (synthetic B9)
|
Words beginning with “dl-”
|
|
Common Synthetic Vitamins to Avoid
- Vitamin A: Acetate and Palmitate
- Vitamin B1 (Thiamine):
Thiamine
Mononitrate, Thiamine Hydrochloride
- Vitamin B2
(Riboflavin): Riboflavin
- Pantothenic Acid: Calcium D-Pantothenate
- Vitamin B6
(Pyridoxine): Pyridoxine Hydrochloride
- Vitamin B12: Cobalamin
- PABA
(Para-aminobenzoic Acid): Aminobenzoic Acid
- Folic Acid: Pteroylglutamic Acid
- Choline: Choline Chloride,
Choline Bitartrate
- Biotin: d-Biotin
- Vitamin C (Ascorbic
Acid):
Ascorbic Acid
- Vitamin D: Irradiated Ergosteral,
Calciferol
- Vitamin E: dl-alpha tocopherol,
dl-alpha tocopherol acetate or succinate
Prenatal
Vitamins
Your
goal should be to obtain all the nutrients you need from your food. Improvements in food choices should be made
when you decide to conceive or as soon as you know you are pregnant. Supplements should be thought of as extra
assurance that you are getting all you need and never used instead of good
foods. Avoiding the artificial
ingredients listed above, I can no longer recommend many of the vitamin
supplements I used to suggest! The only
prenatal multivitamins I can recommend include: RAW Prenatal, MyKind Organics
Prenatal Multi, and MyKind Organics Once Daily Prenatal Multi, all from Garden of Life; and Prenatal Gummy from Natures
Dynamics.
Folate
vs. Folic Acid
Since
the 1950’s and 60’s, the role of Vitamin B9 in preventing birth defects like
spina bifida and other neural-tube and midline defects has been known. The US government has attempted to
reduce the number of babies born with these defects by requiring the
“fortification” of processed foods with Vitamin B9 and other nutrients. Foods like white bread, cereals, crackers and
almost all other grain products have added Folic Acid, the synthetic form of
Vitamin B9, to comply with the government requirements. This was a well-meaning step in the right
direction. However, 50 years of Folic
Acid exposure has revealed problems with the synthetic vitamin.
Folic
Acid (synthetic Vitamin B9) is added to “fortified” foods and cheap vitamin
supplements. Folic Acid is absorbed by
the body and broken down in the liver for use.
This time- and energy-consuming process uses up other nutrients in the
process, and can lead to other vitamin deficiencies and liver-related
problems. Folic Acid also “clogs up” the
folate receptors on our cells, so natural Folate cannot be absorbed.
Folate
(naturally occurring Vitamin B9) comes from foods like dark green vegetables,
leafy greens, fruits and vegetables.
Folate is assimilated by the body in the bowel and made available for
use immediately. This process does not
deplete the body of other nutrients and does not burden the liver.
What to do?
- Increase
Folate intake by eating plenty of fresh fruits and vegetables.
- Avoid
processed foods and vitamins listing “Folic Acid” in the ingredients.
- Switch
to a supplement with Folate instead of Folic Acid.
- Avoid
hormonal birth control, Methotrexate, drugs which increase homocysteine such as
Nitrous Oxide (mostly used in dentistry), and antacids.
- Reduce
or eliminate dietary intake of gluten, wheat and dairy.
- Avoid
cooking, drinking, storing and heating in any type of plastic container.
This
information is vital for people with a genetic mutation called “MTHFR.” People with MTHFR are at a higher risk of
developing heart disease, stroke, diabetes, cancer and many other diseases, as
well as being more likely to have a baby with a midline defect like spina
bifida, cleft palate, tongue-tie, etc.
Iron
Supplements
Most prescription or over-the-counter
“iron pills” and cheap prenatal vitamins contain ferrous sources of iron.
Just look at the label and you will find ferrous sulfate, ferrous
gluconate or other ferrous form of iron. Taking these pills is like
swallowing rust. They slow the bowel transit time and cause constipation.
They are hard for the liver to process, creating a back-log of work for
the liver. The liver has a lot of work to do during pregnancy and it
doesn’t need to be bogged down with ferrous iron processing! Also, the
liver dumps waste into to bowel for removal. But the constipation caused
by the ferrous iron slows the bowel so much that the waste is re-absorbed into
the bloodstream where it ends up back in the liver. The poor liver is
already taxed by the extra work due to pregnancy, ferrous iron, and now it has
to re-process the same waste over and over. The result can be liver
problems like cholestasis of pregnancy, jaundice or persistent or
slow-to-resolve anemia! Please don’t tax your liver by ingesting ferrous
iron. Check the label of your prenatal vitamins. If you see the
word ferrous on the label throw them away and get something better!
If you need
to increase iron intake to correct anemia, do it with food first, supplements
second. Foods that raise the hemoglobin
include:
- All the dark green vegetables like
broccoli, green peppers and asparagus
- Leafy salad greens like romaine
lettuce, spinach and kale
- Dried apricots (containing the most
easily assimilated form of dietary iron!),
- Raisins, prunes, dried black cherries
- Sea vegetables,
- Molasses, especially black-strap molasses
(careful, it is sweet!),
- Nutritional yeast - sprinkle on food
(delicious on popcorn!)
- Egg yolks, and
- Organ meats like organic liver.
If you are
already consuming these foods and are still anemic, or need to get your hemoglobin numbers up quickly, you can supplement with
concentrated herbal iron sources:
- Alfalfa tablets or capsules - up to 2
or 3 with each meal. I think of these as a compressed salad!
- Liquid chlorophyll - Liquid chlorophyll
comes in plain and spearmint flavored. I think the plain tastes like
grass clippings pulled them fresh off the lawn mower blade! But some
people prefer the plain to the spearmint. They both work great. Put
a tablespoon in a glass of water once or twice a day.
- Chlor-Oxygen drops, follow the label
for dosage, it is much more concentrated than regular liquid chlorophyll
- Nettles tea - high in iron and many
other minerals, drink at least a cup a day
- Red Raspberry leaf tea - also high in
minerals, good for pregnancy and all times of life
- Vitamin C - 500 mg per day, helps with
iron assimilation
- Hemaplex capsules, 1 per day
- Floradix liquid iron, up to 2
teaspoons, twice a day
- Ferrofood from Standard Process, follow
label instructions
- Homeopathic ferrum phos - a homeopathic
cell salt that enhances iron absorption, once or twice a day
- Spirulina
- Chlorella
- Dandelion leaf (good for the liver,
too), up to 3 capsules per day
- Yellow doc tincture - up to 3
dropperful three times per day (high in iron and supports the liver)
Calcium
& Magnesium
“Chelated” minerals have been combined with amino acids to form mineral complexes.
Chelated minerals are more absorbable and useable by the
body. Look for a chelated calcium/magnesium
supplement in a 2:1 ratio. That means
there are 2 milligrams of calcium for every 1 milligram of magnesium.
I hope this information is useful to you!
Blessings!
:) Deborah