What is the Best Multivitamin?

 By David J Kamau
You want to do right by your family and your own body by feeding it the nutrients it needs to function well. With this in mind, what is the best multivitamin?

With so many to choose from, searching is a daunting prospect when the consumer is not armed with information. Many companies will tell you it is their brand, but finding the best requires a look at many components.

For one thing, who is taking the vitamin? Is it an adult woman or male? Will your young child take the product, or a teenager? Pregnant women are advised to take a multivitamin for their specific needs. Each of these individuals requires something different according to age, sex and so on.

Your next decision revolves around product format. Many people believe that liquid vitamins are absorbed into the body more thoroughly than any other media. They often contain all-natural ingredients too, which health food sales people will tell you make these products better than synthetic. (Many experts actually dispute this claim). The trouble is that you could end paying more for little or no additional benefit.

Chewable and capsule-type multivitamins form the more common types. There are numerous examples at lower costs than liquid vitamins in both synthetic and natural varieties. For kids, chewable versions may simply taste better than liquid ones which also look a bit yucky compared with a brightly colored cartoon shape. These, being more like candy, will go down much more easily than a large pill seemingly made for a rhinoceros too.

For kids and for older consumers, there is no point buying a product which is too big to swallow or which tastes so bad you put off taking it. Whether it is the best brand or not, if a product sits in your cupboard the vitamins do you no good. Consumers are better off purchasing something palatable, even if the quality cannot be considered best.

More than vitamins, your supplement should contain minerals and other ingredients if they are to work to optimal effect. This is because many ingredients work together to improve function. If we were to eat a natural diet without supplements and fulfill our daily requirement of minerals, vitamins and so on, our diets would be varied to include numerous vegetable, whole grain and protein components.

We could never survive on just one of these. Nor will a vitamin work optimally without these other supplements. Unfortunately, consumers must expect to pay more for such a thorough product.

Another option comes from the liquid meal replacement shake. Lots of companies have entered the market in the last few years, eager to take advantage this popular way to maintain good health, lose weight and absorb appropriate amounts of vitamins.

Check these out carefully for what types they contain as well as other ingredients for sweetening and bulking up the finished, blended product. Ingredients in certain brands are not suitable for vegans or gluten intolerant. Others are made especially for their benefit. Beware of drinks with too much sugar and artificial sweeteners, however, even if the spectrum seems good and the fat content is low.

The same goes for chewable vitamins. While no child is likely to accept a tablet that tastes like kale, there are many sweeteners out there, many of them natural. Feeding your kids chemicals and colorant is unnecessary, though again, often cheaper. Companies which sell the tablets and chewable vitamins are coming out with products to meet the needs of specific dietary requirements.

Good Sources Of Vitamin K

 By Kristjan Gunnarsson
There are many good sources of Vitamin K, including both plants and animals. However, the quality of the Vitamin K differs substantially between them, since plants produce mainly the K1 (phylloquinone) form while animals produce the K2 form (menaquinone).

It is important to know that Vitamin K1 is not nearly as bio available as Vitamin K2. First, it is not absorbed nearly as well, and second it is not as effective in the cells of the body at doing its primary function, which is activating certain proteins and enabling them to bind calcium.

The plant form, Vitamin K1, can be obtained through many different sources. However, the best ones are green leafy vegetables, including kale, spinach, Swiss chard, broccoli and parsley. It is possible to get all the Vitamin K you need by eating plants, but you would have to eat a significant amount, and 1000mcg of Vitamin K1 have been found necessary to maximize amounts of functional osteocalcin, which is one of the main proteins affected by Vitamin K.

The animal form, K2, is the form that human cells prefer. This is found in a Japanese dish of fermented soybeans called Natto. Other than Natto, K2 is found exclusively in animal products.

The types of animal food that are rich in K2 include meats, eggs and organs. These contain a much higher amount if the animals are grass fed, therefore it is always better to get grass fed meat if it is available and isn't more expensive than what you are comfortable with.

The best out of all the sources of vitamin K is high fat dairy. This is where us western humans get the majority of our Vitamin K from, and this is the superior animal form (K2). High fat dairy includes cheese, cream and butter, where grass fed butter or butter oil is the richest source.

There was a study done on people, comparing their consumption of high fat dairy (among other things). What the researchers found was that those who ate the most had a 69% less chance of developing heart disease than those eating the least. To put this into context, heart disease is the worlds number one killer.

If you eat a lot of gluten grains, then they may interfere with fat soluble vitamin absorption and therefore it might be best to minimize them. It is also important to eat fat in order to be able to absorb Vitamin K and other fat soluble nutrients.

One of the sources of Vitamin K that we never run out of is the bacteria in the intestine. They actually produce so much that an actual Vitamin K deficiency is extremely rare, and it is pretty much unheard of except in infants who haven't had their large intestine colonized yet. This is the reason newborns are sometimes given Vitamin K shots at birth.

Vitamin K Cream

 By Tim Faber
Vitamin K Cream is one of those rare birds in the medical industry that is surprisingly effective for many, and is a viable substitute for some surgical procedures. Its' properties are effective at reducing and healing bruises, clearing and fading spider veins, and helping to reduce chronic redness and rosacea.

Outside its ability to increase capillary and vein wall strength, vitamin-enriched creams are well suited to penetrate surface layers of the skin encouraging healthy cell reproduction, elastin fiber health, and helping to repair and heal vein and capillary valves. Often used by dermatologists and cosmetologists as pre- or post-treatment care, Vitamin K Cream used alone is a successful alternative solution.

What Does Vitamin K Cream Do?
The very name is an indicator as its major function. The "K" stands for the German word "koagulation", which means blood clotter. Vitamin K is a fat-soluble substance that is proven to help blood clot. It pulls calcium from the bloodstream allowing proteins to bind to form a microscopic net that prevents blood flow.
Topical applications allow you to isolate this clotting ability to a specific area where excessive blood flow or seeping.

How Can It Help?
Vitamin K is not an instant fix. It takes the body time to absorb and begin properly healing leakage or repairing poorly functioning valves. Studies have shown that a minimum 1% solution (concentration by weight or volume) helps reduce the appearance of bruising and spider veins with extended, consistent use. Typically, results require application twice per day for two or three months. Results vary, but the longer and more religiously creams are used, the better the results. General results and benefits:

• Strengthen capillary and vein walls
• Reduce seeping and bleeding
• Facilitate coagulation
• Help fade spider veins, bruises and redness

Topical creams are most effective for reducing redness, broken capillaries, spider veins and bruising are those that combine with other ingredients known to heal and maintain healthy skin - such as Emu Oil, Hyaluronic Acid, Aloe Vera, and Vitamin E.

Many dermal problems are caused by pooling or seeping of blood near the skin's surface. Bruising is caused by trauma to the blood vessels. The tell-tale discoloration associated with bruising is caused when the blood leaks into surrounding tissue.

Redness and spider veins are also caused by levels of damage to veins and capillaries allowing blood to leak or pool under the skin or becoming trapped due to malfunctioning valves.

If you are looking for a skin care solution to bruises, redness and inflammation, or spider veins, Vitamin K Cream has been shown very effective to promote coagulation, improve vein wall and valve health and to fade and clear redness.

Vitamin K Deficiency

 By Dr. Emanuel M. Cane, DC
I have written on 3 minerals that are extremely important to the health of your body. They were calcium, potassium and magnesium. Of the 3, calcium is the one that most people are familiar with, and that is why it is given the most attention, so that most individuals will supplement their diet with calcium. However, vitamin K I believe is given less attention by the average individual, even if they are very much interested in their vitamins to maintain a healthy body. The Danish scientist Henrik Dem first identified Vitamin K in 1929 while he was experimenting with cholesterol. He found that this vitamin was important as a blood-clotting agent. The reports of his discovery were written in German scientific journals as the "Koagulationsvitamin", hence the name Vitamin K.

Vitamin K is a fat-soluble vitamin and has 2 substructures as Vitamin K1 and K2. There is also a synthesized Vitamin K3 that has been found to have toxic properties, however, that is not the case with the natural Vitamin K1 and K2. Therefore, when taking a Vitamin K supplement, it is important that we make sure it is the natural form. The thinking in the medical community is that most people do not have a Vitamin K deficiency. That may not be the case because of the individual's lifestyle and habits. Vitamin K deficiencies can be caused by poor dietary habits, drinking alcohol that will have an effect on the liver, and taking too many antibiotics that will affect the natural flora of the intestines and that will affect the absorption of Vitamin K. Taking salicylates and barbiturates can have the same affect.

Other affects can be certain diseases and conditions, such as inflammatory bowel disease, Crohn's disease, diverticulitis, abdominal surgeries, and any other factor that will destroy the natural flora of the bowel. The natural aging process can also have a profound affect on the natural absorption of Vitamin K in the body. As we grow older these natural absorption processes become greatly decreased. There has also been some controversy as to another beneficial affect that Vitamin K may have. The medical profession has mostly ignored the possibility that Vitamin K may prove to be helpful in preventing muscle spasms. I personally, have found it helpful.

CAUTION: Anyone taking Coumadin (Warfarin) or other anticoagulants should not take a vitamin K supplement without discussing this with their healthcare provider. They should also inform their healthcare provider of any other vitamins or herbs, as they too may interact with any medications they may be taking. Speaking with a Pharmacist can also be very helpful in this respect.

With the proper diet, there should be no need to take Vitamin K as a supplement, unless the individual has a disease or condition that will prevent the intestines from normally absorbing the Vitamin K. In that instance it may be necessary to take larger amounts as an added supplement to your diet. Read below in health hints as what a proper diet should consist of, and the things that will interfere with getting a normal daily amount of the needed Vitamin K.

Health Hints
· Limit the amount of alcohol you drink, as this can cause liver problems that decrease your daily requirements of Vitamin K.

· Do not take antibiotics for the ordinary cold, or for any other reason if you can possibly avoid them.

· Avoid taking over-the-counter salicylates or medications containing barbiturates.

· There are particular foods that have high concentrations of Vitamin K and should be included in your diet on a daily basis. Try to pick at least 2 or 3 from this food group to use daily:

Kale, mustard greens, spinach, Brussels sprouts, green beans, Swiss chard, turnip greens, peas, okra, celery, rhubarb, green leafy vegetables, and some fruits, such as grapes, kiwi and avocado.

Incorporating a few of these foods in your daily diet will provide the needed daily requirement of vitamin K, unless there is a problem with its absorption as mentioned above.

What Is Vitamin K?

 By Jim S Lovasz
A good question, "what is vitamin K?" as the K vitamins were probably the most misunderstood vitamins of the twentieth century. Modern researchers have only recently begun to unlock the secrets of these vitamins, which were discovered by the pioneer nutritionist Dr. Weston Price over 60 years ago.

Dr. Price was well aware of the key role played by "a new vitamin-like activator," which he dubbed Activator X. Although he was cognizant of its key role in utilization of minerals, which prevent and even reverses tooth decay and in reproduction and development, brain function and protection from heart disease he had not been able to chemically describe it.

We now know after 60 years of attempts to identify the elusive X factor that it is vitamin K2. Vitamin K is found naturally in two forms vitamin K1 and vitamin K2. The first is found in green vegetables and K2 is synthesized from K1 by some animals but not humans. It is also produced in a different form by bacteria in some lacto-fermentation processes.

Researchers, until recently, had always figured that they were essentially a different form of the same vitamin. They thought that vitamin K's only role was in blood clotting and as K1 is about 10 times as prevalent in most diets disregarded K2 as unimportant.

Things have changed radically since then and the scientific community has a growing awareness of how crucial vitamin K2 is as a nutrient. Although we have known for some time that the fat soluble vitamins A & D play a key role in bone development and protection from degeneration and tooth decay it is only recently that we have understood that this can only take place in the presence of vitamin K2.

Dr. Price well named the vitamin Activator X because that is exactly what it is the essential "activator." Vitamin K2 allows the body to put calcium in the bones and the teeth where it is needed and keeps it out of the soft tissue where it is harmful.

The ability to make the conversion from vitamin K1 to K2 varies widely between different species of animals and, as I earlier mentioned, is not demonstrated in humans. The observation that the mammary glands seem especially efficient at this conversion leads some researchers to conclude this evolved due to the vitamin being essential for infant development.

Foods High in Vitamin K
Other than that which is produced in lacto-fermentation vitamin K2 is only found in animal products. Hence, for anyone who avoids animal products the Japanese dish called Natto is a very K2 rich dish. Natto is fermented from soybeans and has a host of other health benefits. It is also very pungent and is an acquired taste.

Due to its strong flavor and gooey texture many people are unable to stomach Natto. This is unfortunate in that a 3 oz serving once a week will probably provide all the vitamin K2 required by most people.

The next best source that I am aware of is high vitamin butter oil in the true tradition of Dr. Weston Price's research. While studying the habits of Swiss mountain villagers he found an excellent source of his X Activator. The villagers would take their cows up to the high alps in the spring and they would feed on rapidly growing grass.

This produced a buttermilk so beneficial to the Swiss villager's health that they made a religious ceremony to show their thankfulness. Alas, this is not a readily available commodity. The only good source that I am aware of is at greenpasture.org.

For those of us who enjoy animal products and aren't afraid of a healthy intake of cholesterol, which I have addressed in another article, there are a number of tasty alternatives. For example a 3 oz serving of Goose Liver Paste consumed 2 to 3 times per week provides ample K2.

Hard cheese is a good source and roughly 5 oz contains daily needs while soft cheese would require an extra ounce or two. There are also significant albeit lesser amounts in egg yolks, butter, chicken and beef, all of which are beneficial to a healthy diet.

Vitamin E Sources

 By Ryan M White
Since we do not produce vitamin E naturally within our bodies we need to get it from either food or from supplements. Studies have shown that we need to take a little more then what's recommended per RDA to get what we need. Vitamin E is typically found in fat foods which leads to the question, do we need to consume high amounts of fatty foods to get our vitamin E?

Vitamin E can come from many places for example, various oils, vegetable, corn or canola. Also many nuts like walnuts, pistachios and hazelnuts. You can also find this vitamin in legumes, grains, corn lentils rice and oats.

To reach the levels of vitamin E that we need it hard just to consume some of the food alone from above and thus many find the need for natural supplements. When you learn about some of the benefits like reduction of the aging process, slowing the deterioration from Alzheimer's and many more it becomes more and more prevalent the need for the proper levels of this vitamin.

Some on the other hand to take the initiative to get adequate amounts of nuts, legumes and grains in their diet and therefore don't need the supplement. Another good alternative to a supplement would be wheat germ which is a great source for vitamin E.

If your leaning towards the supplement route then you need to know which ones to choose. First we need to point out that Vitamin E group is made up of eight different compounds which consist of four tocopherols and four tocotrienols. Most supplements only contain 4 and to get the most of what we need you need to make sure you find ones with all eight in their natural form. To make a point about the natural form, many vitamins are synthetic and are for the most part OK in that form. With Vitamin E the alpha-tocopherol molecule acts differently in the human body. With the natural form all the molecules are the same and by contrast the synthetic out of the eight only one is the same and what's found in nature. To sum up the natural form offers the most benefit to our body since it's most like what's found in nature.

When looking for natural vitamin E check the label and make sure it reads d-alpha-tocopherol, this is the natural form of the vitamin that you want.

Advantages Of Vitamin E

By Keith K Woolley 
According to the US Department of Agriculture, most Americans don't have a sufficient amount of Vitamin E in their diets, which can contribute to a variety of health problems, such as heart disease, cancer as well as dementia. Vitamin E is an antioxidant, that means that it could assist reduce the potential damage that could be done by free radicals on the cells.

The molecules which consists of electrons which do not share their attributes are called as free radicals. They arise naturally when the body converts food to energy, but also find entrance to the body through external environmental sources such as cigarette smoke and pollution. An antioxidant like Vitamin E might work as a means of avoiding free radicals from damaging other molecules, leading to serious disease. Some studies show that Vitamin E helps to prevent glaucoma, as well as cataracts and macular degeneration.

Taken as a Vitamin supplement, it might help to protect cell membranes and even thereby benefit harm to the skin, heart, nerves, muscles and even red blood cells, which carry oxygen all over the body. There is evidence that Vitamin E is helpful to the skin and as an antioxidant, it works to prevent certain damage to sperm cells, that might just provide some help in increasing male fertility.

Vitamin E is found naturally in foods such as whole grain cereal, sunflower seeds, almonds, boiled spinach, California avocados and even peanuts.

For all those who buy vitamins online usually utilize Vitamin E as one part of a complete plan, including other vitamin supplements and herbal supplements which complement one other. There is some debate on no matter if the natural vitamin supplement is preferable to the synthetic, and to how much dose is helpful. There are all those who maintain that the body knows the difference in between the natural vitamin and the synthetic, but that you need more of the natural so as to gain the same advantages you might get with the synthetic.

Some even maintain that large doses are needed in order to get the full benefit, while others point to specific studies which indicate large doses over time may actually increase the risk of death as it might just work as a blood thinner to interfere with clotting in the blood. As when conducting any kind of health plan that uses a vitamin supplement to your diet, it's a good idea to consult your doctor before you begin.

Health Benefits of Vitamin E

 By Jean Helmet
The health benefits of vitamin E range include skin enhancement, wound healing, immune function, and protection against various diseases. Also called alpha-tocopherol, vitamin E is believed to reduce cholesterol and plaque buildup, reducing the risk of stroke and coronary artery disease (CAD).

Vitamin E is an essential nutrient, which means the body needs it but cannot produce it on its own. However, vitamin E deficiency is rare because it is fat-soluble - it is stored in the fat tissues for up to six months before getting depleted. Common food sources include nuts, poultry, wheat products, and various vegetable oils, particularly wheat germ oil. It is also available as a health supplement. Other health benefits of vitamin E include the following:

Antioxidant
One of the best health benefits of vitamin E is its antioxidant capacity. Antioxidants help remove free radicals - unstable compounds that damage cell structure, increasing the risk of cancer and weakening the immune system. This also protects against eye diseases, diabetes and pancreatic disorders, and Alzheimer's Disease.

Cholesterol reduction
Vitamin E prevents cholesterol from being converted to plaque, which thickens the blood vessels and leads to stroke and heart disease. It also thins the blood and improves blood flow even with plaque buildup on the artery walls. Studies show that vitamin E from foods can reduce the risk of stroke in postmenopausal women, although further studies are needed to support this claim.

Skin care
Skin and lip protection are also well-known health benefits of vitamin E. Vitamin E helps retain moisture in the skin and prevents dryness, itchiness, and chapping. It also protects against UV radiation and speeds up wound healing. It can be applied topically and is a main ingredient in most creams, lotions, and sunscreens.

Anti-inflammatory and pain relief
Studies suggest that vitamin E can both relieve and prevent osteoarthritis. Its effects are similar to non-steroidal anti-inflammatory drugs (NSAIDs), which are traditionally used to relieve arthritic pain. It also improves joint mobility, preventing gout and buildup of waste material in the joints.

IMPORTANT: Vitamin E is considered a dietary supplement, which means it is not as strictly regulated as conventional drugs. Additives in some products (such as starch, silica, and gluten) can inhibit the health benefits of vitamin E and even be harmful to your health. Buy only products that are GMP-compliant and make sure they do not contain any artificial colors or flavorings.

Use Vitamin E to Restore Penis Youth

By John Dugan

Inappropriate lifestyle can take a toll on a man's sex life. Poor diet, stress, oxidation and a lack of penis-specific vitamins can affect the health of the male organ and its function. While there are many natural products touted to improve the health of the penis, vitamin E is one of the few with real science to back it.

Vitamin E is a known antioxidant that has become popular over the last couple of decades for protecting against cardiovascular disease. What most men do not know is that this fat-soluble antioxidant is also a powerful anti-aging agent that can benefit peripheral circulation to the penis, nerve sensitivity, and enzymatic-control of erections.

Circulation
Circulation is of key importance when considering the health of the penis and sexual function. Blood flow to the penis is what enables the organ to harden and become erect in the first place. Without a strong heart muscle, clear arteries, lots of oxygen and good peripheral blood flow, there isn't sufficient fluid to create a strong erection. Vitamin E is a key nutrient for cardiovascular health. It improves easy circulation by acting as a natural blood thinner, similar to aspirin, causing the blood to become less viscous and more fluid.

Researchers from the Department of Physiology at Vidyasagar College in India also state that vitamin E protects against heart attacks, strokes, and oxidative damage to the heart muscles. Vitamin E supplements and a high vitamin E diet are considered both as prophylactic and treatment to all manner of cardiovascular diseases.

Nerve Function
Vitamin E plays a key role in protecting nerves from desensitization. As men age the penis nerves can lose some of their sensitivity, possibly due to circulation problems, oxidative damage, local trauma or rough treatment of the penis. Vitamin E directly protects nerves from oxidative damage and disease, and keeping vitamin E levels high ensures peripheral nerves in penis continue to function optimally. In an animal study published in the prestigious New England Journal of Medicine, researchers from the University of Colorado School of Medicine, U.S.A., discovered that nerve fibers with a low vitamin E-content were more likely to suffer from peripheral nerve problems. Peripheral nerves, such as in the penis, are coated in various fatty substances (including vitamin E and omega 6 which act to protect the nerves and enhance nerve signaling.

This highlights the need for men to ensure they are getting adequate vitamin E from either their diets or from supplementation.

Impotence
Vitamin E may be able to treat impotence and sexual dysfunction directly, acting in a similar way to PDE-5 inhibitors such as sildenafil. During a study published in BJU International in December, 2010, researchers found that vitamin E supplementation increased the production of nitric oxide in penis tissues. Nitric oxide is an enzymes that stimulates the dilation of blood vessels in the penis, allowing blood to engorge the tissues and cause erection to occur. By increasing the production of nitric oxide, vitamin E can potentially be used as a natural treatment for male dysfunction and impotence. Far safer and less toxic than sildenafil, vitamin E would also have a beneficial effect on overall cardiovascular health, where sildenafil may have heart and blood pressure complications.

Penis Skin Health and Best Source of Vitamin E
Vitamin E is an important component of skin tissues, especially on the glans, foreskin and body of the penis. Vitamin E doesn't just work as an antioxidant -- it effects the elasticity, moisturization, strength and the youth of the skin. Studies show that vitamin E also improves cellular healing and reduces scarring. These factors are important, as roughened skin on the penis can lead to nerves losing their fine sensitivity. Rough, dry skin on the penis can occur because of dehydration, poor nutrition, not using enough lubricant, inflammatory skin conditions, broken skin and scarring. The preferred method for application of vitamin E is as a topical crème that permits direct absorption of vitamin E into penis skin where immediate and direct benefits can occur (health professionals recommend Man1 Man Oil). Vitamin E is an effective nutrient for all of these factors, and can be used as both an oral supplement and as a local vitamin E creme.

Vitamin D Sources Information

 By Cathy F
Seems like everywhere we turn there's an article on some new piece of Vitamin D information and its sources. The sun, supplements (powder mix, tabs, liquid), fortified foods (check labels) and food sources such as eggs come to mind straight away.

Odd sources:
• Mushrooms (no Vitamin A)
• Sunflower seeds ("sun-filled", soak overnight and use ground)
Herbal & food sources:
• Alfalfa
• Basil
• Bee pollen
• Fenugreek
• Irish moss
• Mullein
• Papaya
• Sarsaparilla
• Thyme
• Watercress
The usual sources may include cod-liver oil but new findings are looking at data more critically these days because early indicators are not positive for the high levels of Vitamin A.

What's amazing is that we live in a time where pristine facilities and great minds of the day put their heads together and we're right on the edge of linked data where, soon, anyone can ask a new question then pull information from many internet sites.

Today natural researchers, like you, are out there gathering the latest finds and putting them together to make an informed decision, especially on D sources. For example, the big news lately is how Vitamin A competes with Vitamin D in the body so you can use a NutritionData calculator and find listings (high in one factor, low in another). For instance, within the fish category you will search and find that halibut happens to have much more D than A.

To cover the point "why?" we say: because it gives an almost immediate end to chronic pain. That is due to the anti-inflammatory aspect of Vitamin D by its activation in the kidneys and liver to receptors in every cell of your body. Further, what is little understood is that Vitamin D, although fat soluble, can be made to be water soluble and helps with your respiration, too. If you have poor metabolism then D must be part of your healthy game plan for its action on the thyroid and this area, which controls your weight.

"How?" is a question that not everybody asks because the world is suffering from information over load. But the answer to this particular query is "It depends..." on the source.

New under-the-tongue sprays bypass the kidneys and liver which is good news for some of us. This gives you a very quick usable source, which is another good reason to monitor your blood levels, and keep a journal on the state of your personal health. Otherwise you will waste your hard-earned cash. Most people will not need to concern themselves here because every organ is in good working order so you can begin with gradual sun exposure. Also, certain kinds of lights hung over the back of your door gives clean, easy and fast UVB rays. That is an investment worth checking out (around $1,000).

Naturally we're asking "where?" because, just like real estate, location is everything if you will be working on absorbing the precious sun's rays into your yearly regimen (to build up stores). Speaking of location some of us have the luxury of getting our sun on a daily basis, and the darker your skin the longer the time you ought to spend in the sun. The further away from the equator then the higher the concern for alternate sources of Vitamin D must be. Remember: uncover the areas usually covered by a full set of clothing, but cover up face, hands and upper neck to avoid photo-aging on this always-exposed skin.

The Worlds Healthiest Foods is non-profit so I like to look there for ideas about super foods and they recommend Sockeye salmon and explain that this fish has a diet of zooplankton which brings us right back to the sun and photo-synthesis once again.

The typical source for Vitamin D supplements would be raw sheep's wool placed under ultra-violet B lights to create cholecalciferol, a superior form (D3). Make sure you find pharmaceutical grade Vitamin D3 from North America, Europe and the commonwealth sources where standards are high. No sense in risking your health for possible toxins and no need for sugar so watch out for that, too.

Some people under care are given temporary directions to take low anti-biotics for eighteen months to completely rid themselves of L-form bacteria (without a cell wall) first before going forward with the benefits of sun play, and will need to wear sunglasses and avoid all sources for a while, so it helps to know your sources.

In summary, Vitamin D information is becoming abundant so find out your Vitamin D blood levels and what that means to you in particular to make an informed decision.

Vitamin D Supplementation

 By Jon Le Tocq
Vitamin D is a highly underrated supplement in many cases. Unfortunately, those who know of its importance are trying to source it from the wrong places!
Isolating nutrients ignores the fact that they work much more like a well-oiled production factory where synergy is the key and the sum is much, much greater than its parts.

Take out one of them and the whole machine become much less effective. Your body will still work but you may never know just how energetic and strong your body could be!

Vitamin D production occurs in the skin following exposure to the UV rays in sunlight. In some ways it functions more like a hormone than a vitamin as it is produced in one part of the body but used in another.
Whilst we can obtain Vitamin D from certain fish oils and supplements as well as fortified milk, these forms are nowhere near as effective as sunlight - yet another reason to use the natural source before the scientific version!

Once the Vitamin D has been produced in the skin it travels down to the liver where it is converted into a substance known as a metabolite which is the human body's storage form of Vitamin D (like keeping it in storage until we need it!)

When our body needs Vitamin D, some of this storage form is transported to the kidneys and converted into another Vitamin D metabolite but this time it is around 1000 times more powerful than the previous stored form. T.Campbell refers to this as the 'supercharged Vitamin D'.

Now that we have some supercharged Vitamin D ready for use, why is it so important?
One key job for Vitamin D is to prevent healthy cells becoming diseased which can lead to any number of diseases resulting from cell degeneration including all forms of cancer, diabetes, osteoporosis and rheumatoid arthritis.

Obviously poor nutrition is also a factor but this is likely to be one of the reasons why there is a marked increase in the incidence of such diseases the further you travel from the equator.

As always, the truth is that it is the combination rather than one factor that causes problems. An acidic diet too high in protein and chemically-enhanced 'food' may reduce the effectiveness of the kidneys in producing the supercharged Vitamin D so even if you get lots of sun, your diet could prevent you fully utilising the benefits of Vitamin D.

Along the same lines, Vitamin D aids apoptosis (natural cell death) rather than allowing the growth and proliferation of diseased and potentially cancerous cells.

Vitamin D is also essential in reducing the risk of heart disease.

We know now that Vitamin D is essential for liver function. As the liver produces bile which aids in the digestion of fats, a deficiency of Vitamin D may lead to high levels of fat in the blood vessels, ultimately increasing your risk of heart disease.

It is also common knowledge that disruption of normal insulin production leads to diabetic conditions, but what role does Vitamin D play in the onset of diabetes?

Insulin is produced by the beta cells in the pancreas and as they have Vitamin D receptors to make them work, it follows that a lack of direct sunlight could contribute to the development of diabetic conditions where nutrition is also poor.

Vitamin D has also been shown to aid the production of natural steroid hormones in the human body thus aiding muscle growth. This will clearly effect everything from strength and power to burning body fat more efficiently.

Also, Vitamin D is important in calcium absorption in the body (remember how we can't isolate nutrients). A Vitamin D deficiency can therefore lead to weaker bones thus increasing the risk of injury (as well as osteoporosis) and enabling your body to cope with heavy weightlifting sessions.

Now you know how critical Vitamin D is to your overall health and athletic performance, how much do you need and what's the best way to get enough?

Recommendations generally suggest that athletes require 400-1000 IU of Vitamin D per day (approximately 20mg to 45mg)
 This can be achieved easily by exposing as much skin as possible to the sun for 10-20 minutes per day.

However, you should note that it is the UVB rays from sunlight which are required for Vitamin D production but...

1) UVB rays are blocked by cloud and pollution so don't assume just going outside your office in the city is enough.
2) UVB rays are only effective when the sun's rays are at particular angles - namely between 10am and 2pm.
3) These rays are blocked by sunscreen along with the 'burning' UVA rays.
So your best bet is to expose your skin WITH NO SUNSCREEN for 10-20 minutes EVERY DAY then cover up. Should you wish to be out in the sun more (as we all do on holiday), apply sunscreen at other times to prevent burning and increased risk of skin cancer.

If this is not possible or practical (taking your shirt off at your conference may not go down well...) look to increase your intake of fish oils, eat more fish and take a Vitamin D supplement aiming for 30-45mg per day.

Vitamin D Pain Treatment

By Ryan C Marshall

By an added consumption of Vitamin D, pain can be relieved to a great extent, researches pronounce. At least 8 out of every 10 people experience pain in one form or the other in their span of life. The symptoms and causes of pain however, differ from person to person. A deficiency of Vitamin D is a cause for many forms of pain, the most common among which is muscle pain. You may feel that this deficit of vitamin D is rare. In that case, you will be surprised to know that in a recent study concentrating on the six regions of the world, namely Africa, Europe, Asia, North America, Middle East and Oceania, the results have revealed that vitamin D concentrations lower than 75 nmol/L were rather common.

Vitamin D Pain Relif Overview
Vitamin D is also known as the 'sunshine vitamin'. This is because the skin makes vitamin D when exposed to sunrays. It is then broken down by the kidney into active chemicals that function as hormones. Vitamin D is very important to help the body absorb calcium from food and retain it. Calcium is integral to bone health. Lack of Vitamin D can cause many problems, including pain and discomfort. Researches show that people with long-term pain are usually deficit in vitamin D. Vitamin D deficiency may be due to:

• Lack of exposure to sun
• Body not absorbing vitamins correctly
• Lack of Vitamin D in the diet

With an intake of extra quantity of vitamin D, pain can be made to reduce. It relieves muscle pain, joint pain and pain in bones and back pain.
Kinds Of Pain Treated:
Consuming Vitamin D is useful for treating chronic pains like:

• Fibromyalgia: The muscular pain and weakness experienced by patients of fibromyalgia is often related to lack of vitamin D in the body. This however does not mean that the disease is rooted in this deficiency. It is functional in aggravating the symptoms.
• Osteoarthritis: It is the most common form of arthritis. Lack of vitamin D in body hampers the process of absorption of calcium. This in turn results in osteoarthritis. Low intake of vitamin D can increase this risk.
• Rheumatoid arthritis: It is a chronic inflammatory disorder. It mainly affects tissues, organs and synovial joints. Consumption of vitamin D is very important to patients suffering from this disease.
• Myalgia: It means 'muscle pain'. Myalgia is the symptom of many disorders and diseases. Studies have revealed that almost 28% of patients have severe inadequacy of vitamin D.
• Diabetic neuropathy: It involves serious pain. An Australian research has revealed that vitamin D deficiency is common in patients suffering from type II diabetes. Vitamin D supplementation is an effective way to treat this problem.

Since all these diseases engage painful conditions and in some way or the other, are triggered off by inadequate supply of vitamin D in the body, increased intake of vitamin D can help treat it.
Treatment Process
Treating pain with Vitamin D is cost-effective. You can consult your physician for advice. Along with other medicines and therapies, if one continues to have proper Vitamin D levels, pain will be mitigated to a good extent. Vitamin D supplements are available in two forms mainly: vitamin D3 and vitamin D2. Vitamin D3 is more effective in treating chronic pain. You can easily get them in online stores.
Vitamin D Pain Treatment Effects
Vitamin D is known to treat the possible source of pain and not the pain itself. You have to maintain your patience because it takes time to work. The relief is not instant. Research says that even if the pain treatment procedure is not very successful, you will definitely notice the following improvements:

• The pain is reduced at least by some degree
• You experience pain less frequently
• You have to take less number of pain killers than before
• Lessening of fatigue
• Your overall health improves

Thus, we find, the vitamin D pain cure method is effective when supported by regular therapies. It is not an immediate medicine but it is definitely helpful when supplemented over time.

How Vitamin D Affects Penis Well Being

By John Dugan

Known as the sunshine Vitamin D is rarely found in foodstuffs and never in large quantities. Vitamin D is actually a hormone vital to the body for sustained health and wellbeing.

Forms of Vitamin D which are gained from foodstuffs, such as Vitamins D2 and D3, are converted into their active forms after receiving exposure from UV-B light from the sun. Not getting enough sunlight, consistently eating foods lacking in vitamins and minerals, and wearing (if the climate calls for it) high factor sun block all the time may lead to a Vitamin D deficiency. Scientific studies report that a deficiency in Vitamin D may be one of the causes of male sexual dysfunction and low fertility.

Vitamin D and Testosterone
According to research from the Medical University of Graz, Austria, Vitamin D increases testosterone levels in men. In a study, 160 overweight men were given Vitamin D for 12-months in order to test the effects of the nutrient on their hormonal levels. By the end of the double-blind, placebo-controlled study, the men who were given 3,332 IU of Vitamin D daily had significantly greater testosterone levels than those given placebo. Through increasing male hormone levels, men should experience increasing energy, vitality, libido and sexual performance. Supplementing the body with artificial testosterone can be both dangerous and expensive. Natural products, such as Vitamin D which increase testosterone production are by far more preferable for the majority of men out there who want to safely improve hormonal balance.

Secret Cause of Erectile Dysfunction
Erectile dysfunction and impotence are complicated conditions with many possible causes; physical, hormonal and psychological. Compared to other forms of treatment, Vitamin D is one of the few vitamins to work on all of these causes. Vitamin D has a remarkable effect on the production of nitric oxide (NO); a chemical responsible for the dilation of blood vessels in the penis. Studies on animals have shown that Vitamin D-deficient animals produce half the amount of normal NO, when compared to animals with normal Vitamin D levels. Scientists from the Sunlight Institute, USA have also found that Vitamin D is effective in the treatment of erectile dysfunction associated with cardiovascular disease, such as hypertension, high cholesterol, stroke and heart attack. Vitamin D is a powerful protector for the entire cardiovascular system, including the penis, and supplementing with Vitamin D has been proven to reduce the risk of death by cardiovascular disease by 61%.

The SAD Winter Blues
It's hard to have that get up and go feeling when you feel down. Depression in men is a common and very powerful cause for low libido and erectile dysfunction. While in many cases depression is psychogenic and is purely emotional in nature, for many men the cause is nutritional. Over the winter months it is more common for people to feel blue, and one of the reasons for this is the declining Vitamin D status in the body from reduced sun exposure. When winter blues become so serious as to require a clinical diagnosis, it is termed as Seasonal Affective Disorder, or SAD.

Vitamin D supplementation is often the primary treatment for men suffering from SAD. In addition, scientists from Tehran University of Medical Sciences, Iran found that Vitamin D combined with anti-depressants was a more effective treatment for patients with major depression than medication alone. So to bring the spring back into your step, lighten your mood, and improve the action between the sheets, Vitamin D may well be just what the doctor ordered.

Penis Health Crèmes
Penis health crèmes are therapeutic products designed to support the connective tissues, circulation and performance of the penis. It is not advisable to use most types of artificial chemicals found in creams and soaps on the penis, as the skin cells are highly sensitive. Specialist male crèmes (most professionals recommend Man1Man Oil) use nutrients, such as Vitamin D, in a shea butter base for fast absorption. This takes the nutrients directly to the tissues that require them, supporting hormone production, blood vessel health and nerve sensitivity. For men who want to improve penis health the natural and safe way, using penis health crèmes as a primary source of Vitamin D will support the entire reproductive system in a holistic fashion.

Sources Of Vitamin C: Facts About Orange Juice

  By Jim S Lovasz
Traditionally orange juice has been touted as the favored choice of a good source of vitamin C. I am not about to argue the point. I am also sure that those of you who are careful about what you eat, seek to drink OJ that is unadulterated.

Hence, the big producers of "not from concentrate" brands have the Lion's share of the market. There is no need to point out who they are. The "not from concentrate" crowd of major corporations have pretty well cornered the OJ market by offering "100% Pure Squeezed Orange Juice."

If you are one of the multitudes who think that is what they are drinking, I have some disturbing news for you!
Facts About Orange Juice
These "100% Pure Squeezed Orange Juice" products, made famous by advertising with misleading pictures such as a straw stuck into an orange are not what they are made out to be. In order to provide this juice to a massive part of the population year round invariably requires a long storage time as well as shelf-life.

The incredible power of advertising is seen in the fact that most of us know that it is just not biologically possible to store pure, fresh juice for long periods. Yet, few of us challenge the claims that these are pure juices. How on earth do these corporations manage to do this without any additives, let alone preservatives?
They accomplish this by aerating the juice in aseptic storage vessels capable of holding millions of gallons. By aerating I mean they remove the oxygen to preserve the OJ. Along with the oxygen goes the flavour. If you drink the OJ now it would taste like sugar water. But, they can store this liquid for up to a year!
How do they get the taste back in?

Have you ever wondered why the same famous brand tastes the same in every part of the world or how certain brands always have their own distinctive flavor if the stuff really is natural? Here is how.

Flavor packs developed by the same companies that add fragrance to perfumes, like Calvin and Dior are used to give each OJ its distinctive taste. That is impossible you say? It says it is 100% pure. In a devious manner of speaking it does flirt with truth.

The said flavor packs are formulated from products synthesized from oranges. Although the orange essence and oils used, are refined from oranges, they resemble nothing made by Mother Nature. They also contain large amount of ethyl butyrate.

I don't know about you, but I would look for something a little less suspicious for a source of vitamin C. My main focus is good sources of vitamin C. For those of you who find the facts about orange juice hard to believe or just want more information I'll refer you to the lady who put the squeeze on the industry.

In her book Squeezed: What You Don't Know About Orange Juice, Alissa Hamilton pulled the rug out from underneath the producers. Although she appeared on ABC News and a host of talk shows her message seems to have largely missed the mark. Therefore I thought it worth re-visiting.

Sources of Vitamin C
To begin with vitamin C supplements aka ascorbic acid have been, unsurprisingly, shown to be less effective in treating scurvy than natural sources. I tend to be leery of supplements because it is, in my view, dangerous to picture nutrients as separate entities.


Vitamins work symbiotically with one another as well as with enzymes, minerals and other nutrients in natural foods, such as a host of acids. Therefore, natural sources are always preferable. With the coporatization of the food industry and depletion of soil through unsustainable commercial agricultural techniques they are, unfortunately, not always easily available.

Before the convenience of modern food storage our ancestors often resorted to sprouting dried legumes or fermenting milk or vegetables when fresh vegetables were not available. These processes increase vitamin C, in the case of fermentation, dramatically.

For example to avoid the plague of scurvy experienced by their European counterparts, ancient Chinese sailors took barrels of dried mung beans on their voyages. In a similar manner Captain Cook kept his crew from scurvy with sauerkraut fermented from cabbage on his 27 month circumvention of the globe.

The following is a list of good sources of vitamin C:
Orange juice 1 cup (caveats apply): 93 mg
Papaya 5 oz: 85 mg
Pineapple 1 cup: 67 mg
Acerola powder 3.7 gm: 60 mg
Kombucha 4 oz: 60 mg
Lemon 1: 54 mg
Sauerkraut 1 cup: 20.9 mg
I use to take vitamin C supplements as I was always concerned about getting sufficient since it is so crucial. It has been used in large doses to cure cancer and is known to be a strong defence. Now that my principle beverage is kombucha not only for the health benefits, which are numerous, but because it is super cheap and very tasty I have no worries.

Penis Health Benefits of Vitamin C

 By John Dugan
Most men experience problems with erectile dysfunction from time to time. Using a penis health crème that contains Vitamin C on a regular basis provides vital immune system support and helps to maintain healthy blood vessels, an important factor in sexual function. In addition to supporting sexual health, there are numerous other penis health benefits of vitamin C; in fact, ongoing research is constantly adding to the list of advantages that can be obtained from this vital nutrient.

What is vitamin C?
Vitamin C is a water-soluble vitamin that is important to many bodily functions. Because it is water-soluble, unused portions of this nutrient are excreted from the body in the urine; for this reason, a constant supply of vitamin C from external sources is needed. This vitamin is available from a wide range of food sources, including melon, citrus fruits, tomatoes, potatoes, onions, greens, and a variety of other fruits and vegetables. Many cereals and other processed foods are fortified with vitamin C, as well, although it is not clear how much of the nutrient is absorbed from these sources.

How does vitamin C help to promote good health?
Vitamin C is essential to numerous metabolic and restorative processes. It is used to form proteins that are needed to grow and repair tissues such as skin, tendons, ligaments, and blood vessels; it also works alongside calcium to build and maintain bones, teeth, and cartilage. In addition, this nutrient is necessary for healing wounds and forming scar tissue, and it helps to build collagen, which is needed for maintaining healthy, wrinkle-free skin.
Vitamin C is also one of several antioxidants, nutrients that block the effects of environmental contaminants known as free radicals. These harmful agents have been linked to cancer and other life-threatening diseases; maintaining a good source of vitamin C has been shown to help reduce the risk of developing these conditions.

What are the most important penis health benefits of vitamin C?
The benefits of vitamin C are significant and can help to prevent or correct a variety of common penis problems.
- Prevention of infection: The penile surface can be easily compromised by rough sex or masturbation, which causes microscopic cracks in the skin that can allow bacteria and fungi to penetrate, leading to infections that can cause rash, itching, burning, soreness and foul odor. Vitamin C is essential for fighting off infections that can cause these uncomfortable symptoms.

- Good heart health: Vitamin C is needed to maintain good cardiovascular health, which is important to proper sexual function as well as overall health and well-being.

- Building and strengthening blood vessels: This nutrient is necessary for building body tissues, including the blood vessels. Strong and healthy blood vessels are needed to avoid developing erectile dysfunction.

- Collagen production: Vitamin C is needed for the formation of collagen, which gives skin its elasticity and prevents the formation of wrinkles that can give the penis an unattractive appearance.

- Protection against environmental contaminants: This important vitamin acts as an antioxidant, helping to prevent skin damage as well as more serious conditions such as cancer.

Keeping Your Penis Healthy
The best way to prevent penis problems is to maintain a healthy lifestyle by eating a balanced diet, exercising regularly, limiting alcohol consumption, and avoiding the use of tobacco products; it is also important to be selective about the choice of sexual partners. In addition, it is suggested that a penis health crème (health professionals recommend Man1 Man Oil) containing penis-specific vitamins, minerals, amino acids and other essential nutrients be used daily to moisturize the skin and protect the penis from bacterial or fungal infections, which cause discomfort and may even lead to more serious penis health issues. Applying a penis crème directly to the skin ensures immediate absorption for maximum health benefits.

Vitamin C Super Boost to Sperm Count

 By John Dugan
It's testosterone that makes the man, or so scientists say. Testosterone is a sex hormone that is involved at all levels of male performance and satisfaction, and low testosterone levels have been implicated with all manner of sexual health problems. Instead of spending large quantities of money on testosterone supplements and medications, it is possible for men to improve their male hormone levels by using penis-specific vitamins, such as vitamin C. Antioxidants like vitamin C have a direct effect on libido, fertility and testosterone production in men.

What is vitamin C?
Vitamin C, also known as ascorbic acid, is one of the best known essential nutrients required by the human body for health and vitality. First discovered in 1747 by naval surgeon James Lind as a component of citrus fruit that prevented the disease, scurvy, most vitamin C products are now either synthetically produced in a laboratory setting or extracted from natural sources, such as citrus fruit, rosehips, berries and vegetables.

Few animal products are rich in vitamin C, though some Inuit tribes in North America consume whale meat and whale skin as their main dietary source of vitamin C. Since its discovery, researchers have found vitamin C to be an essential ingredient for making the body healthy, as it prevents atherosclerosis, reduces cognitive decline, speeds wound healing, prevents scarring, balances stress hormones, fights free radicals and supports a strong immune system. In addition, vitamin C plays a specific role in the sexual health and fertility of men.

Male hormones
Male hormones, in particular the steroid hormone known as testosterone, are sensitive to changes in vitamin C. This is important for men to realize, as testosterone effects all sorts of health parameters -- sexual desire, libido, arousal, fertility, muscle development, energy, mood balance, and aging. Testosterone is produced primarily by the testicles, and, to a lesser extent, by the adrenal glands on top of the kidneys. When fatigue, stress, poor nutrition and disease causes problems in testosterone production, it may affect sexual health. Researchers from Al Azhar University in Egypt found that patients with infertility, impotence and varicoceles all had significantly reduced testosterone levels. While medications and creams are available which supply synthetic testosterone hormones, it is possible for men to increase their testosterone levels naturally and safely with vitamin C supplements.

The Vitamin C Effect
Vitamin C may not sound like the most masculine form of treatment for improving testosterone production, but surprisingly there is much more research being done on this antioxidant vitamin than many other expensive natural health products, such as tribulus terrestris or maca. Vitamin C improves both the health of the adrenal gland and the testicles, supporting two different levels of testosterone production. Men with high vitamin C levels in the blood also have healthier sperm, less acidic semen and increased libido. In one study, researchers from Firat University in Turkey found that vitamin C supplementation caused a significant improvement in sperm production and testosterone levels. In addition, a Korean study found that vitamin C supplementation protected the male reproductive system from the heavy metal cadmium -- an environment toxin present in car exhaust, tobacco smoke and industrial waste. Testicular cells were protected by the vitamin C and healthy testosterone levels were restored.

Health crèmes
While vitamin C supplements are easily purchased over-the-counter in supermarkets and pharmacies, it is well known by many men that vitamin C often passes through the system and into the urine in large quantities. This problem can be bypassed by using vitamin C crèmes in the form of professional health crèmes and penis health crèmes. Penis health crèmes contain levels of vitamin C that can be absorbed into the blood stream directly, bypassing digestion, and into the local tissues. Specialist products (most professionals recommend Man1Man Oil) support connective tissue health, nerve function, and male hormone levels by combining vitamin C with other active ingredients such as shea butter, vitamin E, vitamin A, alpha lipoic acid and L-arginine.

Vitamin C Overdose

 By Josh Riverside
Using Vitamin C products beyond recommended the limits may cause stomachaches and diarrhea. Even though the body would only use as much as it needs of the vitamin, Vitamin C Overdose can hinder metabolic activities in the body.

The recommended dietary allowance (RDA) for Vitamin C in nonsmoking adults is 75 mg per day for women and 90 mg per day for men. For smokers, the RDAs are 110 mg per day for women and 125 mg per day for men. A dose of 200 milligrams daily is almost enough to maximize plasma and lymphocyte levels.

Higher levels of Vitamin C are needed when under environmental stress such as trauma, fever or infection.

Full saturation is reached with daily intakes of 200-500 mg per day (in 2-3 divided doses). This is a water-soluble protein, and anything in excess is excreted by the body. Vitamin C Overdose can cause diarrhea, gas, or stomach upset. Other side effects could be stomach cramps, nausea, and diarrhea, and an increased risk of developing kidney stones. Large amounts of Vitamin C reduce body levels of copper, an essential nutrient.

People with iron overload diseases must avoid Vitamin C Overdose, as it increases iron absorption. Special medical advice must be taken by individuals who have kidney stones. If a pregnant mother takes 6,000 mg of Vitamin C, the baby may develop rebound scurvy due to a sudden drop in daily intake. Hemochromatosis patients should not take Vitamin C due to enhanced accumulation of non-heme iron in the presence of this vitamin.

Vitamin B Sources - Why You Should Know Them

 By Madeleine Innocent
The best vitamin B sources are real food. Most of those in tablet form don't even come close. Not only can they be a waste of money, they can do you harm. But this vitamin is vital to good health and deficiencies are common.

Vitamin B is a nutrient you need on a daily basis. It is easily and quickly used up and isn't made by your body. There is a wide range of this vitamin, categorised by their number. The combination is known as a complex and comprises of all eight.

Although I think it is very clever to isolate these nutrients into what they are required by the body for, I also think the information is largely superfluous. Those who are so distanced from nature and her bounty, that they rely on the information of others, which can and often is misleading, are not going to experience good health long term.

If you are more in tune with nature, then you will know the importance of real food instinctively. Moreover, you will be drawn to what you need. You don't need to know why or what it contains.

Your requirements will also change on a daily basis. A more stressful day, and you are likely to need more. If you are taking any medication, particularly if this is daily or ongoing, then you will need much more, as all medication depletes the nutrients in your body.

Some common vitamin B deficiencies include mental health problems such as dementia, depression and memory loss, low energy, chronic or local inflammation, heart disease, a low immune response, frequent infections, the list is endless.

It is possible to experience a boost when you take a vitamin B supplement. But your body, your digestion is not equipped with the necessary tools to process and assimilate a synthetic nutrient, make in a laboratory, often from questionable sources, in isolation from all the supporting nutrients.

Natural vitamin B sources, found in real food, are easily digested, easily processed and easily used by your body. Your body has evolved to know exactly what to do with these nutrients. They are in a complex form, each nutrient supporting the others.

The natural sources of vitamin B often accompany those foods high in protein. For this reason, it is considered that those who eat meat regularly get a sufficient amount, whilst vegans tend to go short. This is a myth.

Cooking and processing meat alters the protein and damages the nutrients. It is more likely that vegans consume the best foods which are able to provide their daily requirements.

The best vitamin B sources are green leafy vegetables, other green vegetables such as broccoli and asparagus, practically every other fresh fruit and vegetable, nuts, seeds and legumes. Superfoods, such as blue-green algae are the only supplements which are in natural balance.

It is impossible to overdose on a natural supply of nutrients, whereas it is easy and common to overdose on synthetic supplements, often with unknown or unrecognised symptoms.

Don't be hoodwinked into thinking that those foods fortified with vitamin B complex are any better than the supplements. These are all isolated and synthetic. Common fortified foods are breads and cereals, both of which are heavily processed leading to a multitude of other health problems.

Can Vitamin B Complex Stop Panic Attacks?

 By Martin Kulp
There are several treatments for panic disorder, including breathing and concentration exercises as well as medications. Other options include nutritional supplements such as Vitamin B complex. However, vitamin B supplementation is controversial and unclear as to its effectiveness. Recent published studies of each component of vitamin B complex have shed some light on this supplement.

In a study involving 1,000 patients, those with thiamine, B6, or B12 deficiency were generally more likely to feel anxiety and nervousness, although whether or not supplementation with these vitamins when deficient will help anxiety and panic sufferers has yet to be studied.

A recent study involving 21 panic disorder patients taking 12 grams of inositol, one of the components of B complex, showed a notable decrease in severity and length of panic attacks and agoraphobia compared to the placebo group. There were very few side effects of the inositol supplementation.

Another component of B complex, niacinamide, has been effective in animal studies at reducing aggression and anxiety. Human studies have yet to be performed. Supplementation with niacinamide is generally believed to work best around 500mg per day.

Vitamin B complex does appear to have some connection to anxiety and panic disorder. Inositol, not a true vitamin as the human body can produce it, can be effective in lowering panic attack severity. Niacinamide has shown some ability to control anxiety in animal studies only, and thiamine, B6, and B12 deficiency shows some evidence of a connection with general nervousness.

Although a doctor should always be consulted before beginning any supplementation program in lieu of advised medication, taking a daily vitamin B complex may be one step in the overall treatment plan of panic disorder.

What Is Vitamin B For? - A Quick Reference Guide

 By Michael Tibus
What is Vitamin B for? This is a question that is often asked and understandably so. There are many important vitamins that we need to be taking on a daily basis. This in itself becomes a daunting task trying to remember what they are, which ones to take, and how we benefit by taking them. So I decided to make a little reference guide to the Vitamin B directory, if you will, so that we can come to a quick understanding of what each is and how it can help us. Here is the breakdown:

B complex
Simply, this vitamin group consists of all eight water-soluble B vitamins.
Vitamin B1 (Thiamine)
It enhances circulation and assists in the formation of blood. It helps the body digest carbohydrates and helps in the production of hydrochloric acid (stomach acid). It optimizes our mental processes and brain function.

It also works as an antioxidant that protects the body from the degenerative effects of aging.

Vitamin B2 (Riboflavin)
It is necessary for the production of red blood cells, antibodies, cell respiration (energy attained from food), and cell growth. It renders aid in the prevention and treatment of cataracts. It expedites the use of oxygen throughout the body and helps the body absorb iron and Vitamin B6. It is greatly needed during pregnancy; the development of the fetus can be gravely affected without it.

Vitamin B3 (Niacin)
It is needed for proper circulation and healthy skin. It aids the nervous system so it functions properly. It aids in the digestion of carbohydrates, fats, and proteins. It also assists in the synthesis of sex hormones and helps lower cholesterol.

Vitamin B5 (Pantothenic Acid)
It helps the body release adrenal hormones to relieve stress. It plays a role in the development of antibodies, assists in converting vitamins for the body to use, and helps convert carbohydrates, fats, and proteins into energy. It also helps in the prevention of certain forms of anemia.

Vitamin B6 (Pyridoxine)
This vitamin is involved in more bodily functions than any other nutrient or supplement. It is useful for the body in that it helps balance the levels of sodium and potassium and it promotes red cell production. It is needed for normal brain function and for RNA and DNA synthesis. It plays a role in the body's defense of cancer and helps prevent arteriosclerosis. It is helpful in the treatment of asthma, arthritis, and allergies.

Vitamin B7 (Biotin) - also known as Vitamin H
It is needed for healthy hair and skin and it helps relieve muscle pain. It also aids in the digestion of carbohydrates, fats, and proteins. And it promotes healthy sweat glands, bone marrow, and nerve tissue.

Vitamin B9 (Folic Acid)
It promotes good brain health, the production of red blood cells, and the production of energy. It is a great vitamin for strengthening the immune system and it is vital for the production of white blood cells and their function.

Vitamin B12 (Cyanocobalamin)
It helps regulate the production of red blood cells and is needed to prevent anemia. It also helps in the conversion of iron so the body can use it. If you are a person who suffers from sleep loss, this vitamin can help enhance your sleep. If you are a vegetarian you need this vitamin because it is exclusively found in meat.

Solution for Supplementation
It is very hard to keep tract on what foods exactly have which B vitamin. I am not saying that it can't be done but it certainly is more problematic than not. Important vitamin of interest would be those that incorporates the B complex vitamins. Additionally, vitamins that include Vitamins, A, C, D, and E, Zinc, Selenium, Copper, Manganese, Inositol, Chlorella (the most important trace element), Chromium, and Choline would be an excellent purchase as well. If you take a vitamin with this kind of balance on a daily basis you will never have to worry if you've met your daily vitamin requirement or not.

RDA or ODR?
The majority of vitamins on the market give you your RDA (Recommended Daily Allowance) which is required only to fight disease. The majority of vitamins available for purchase meet this minimum requirement. While shopping, look for vitamins that go beyond this and give you ODR (Optimum Daily Recommendation). It focuses on improving your health, not just preventing disease.

So this is just a quick reference guide to help you understand the B complex vitamin group. They are all very important to our existence and we should not go a day without taking them. Try your best to include them in your diet and you will continue to maintain good health.