Q. I drink 1000 mg of Vitamin C on most days, but my dad tells me that the body can only take in 500 mg.
Is this right, wrong?
Is this right, wrong?
A. Its neither right nor wrong - it far more complicated than that....
The amount you should take minimally is based on the amount required to prevent disease. In the case of vitamin C - the minimum amount to prevent scurvy is 60mgs.
Because humans are one of the few mammals (of four if memory serves) that do not produce vitamin C on its own, it has been theorized that we need as much other mammals that do make vitamin C - which would be the equivalent of many thousands of mg's a day - however, this obviously isn't two based on two things: 1) we would all have severe symptoms of deficiency most of the time; and 2) give most people a thousand mg's and they will have diarrhea. Loose stools are a sign you are getting to much for your body...
Vitamin C is an important nutrient when it comes to connective tissue (and 90% of your body is connective tissue of some fashion) and in various processes in the body so it was believed for a long time that we COULD use a lot of it - so its been researched - and very heavily at that - and most of the research says it's probably not a good idea to take in more than 250-500 mgs a day - that there is no additional benefit, and that there may be detrimental effects down the road.
More than what you need isn't always a good idea
The amount you should take minimally is based on the amount required to prevent disease. In the case of vitamin C - the minimum amount to prevent scurvy is 60mgs.
Because humans are one of the few mammals (of four if memory serves) that do not produce vitamin C on its own, it has been theorized that we need as much other mammals that do make vitamin C - which would be the equivalent of many thousands of mg's a day - however, this obviously isn't two based on two things: 1) we would all have severe symptoms of deficiency most of the time; and 2) give most people a thousand mg's and they will have diarrhea. Loose stools are a sign you are getting to much for your body...
Vitamin C is an important nutrient when it comes to connective tissue (and 90% of your body is connective tissue of some fashion) and in various processes in the body so it was believed for a long time that we COULD use a lot of it - so its been researched - and very heavily at that - and most of the research says it's probably not a good idea to take in more than 250-500 mgs a day - that there is no additional benefit, and that there may be detrimental effects down the road.
More than what you need isn't always a good idea
Should my friend be concerned about the nutrients that she is consuming in excess?
Q. She is 20 yrs old, 5'4", 114 pounds....a year ago she weighed 120 pounds, and she has just started college. Recently she has been feeling tired and has difficulty concentrating in class.
She evaluated her diet and noticed that she consumes more than the amounts of vitamin A, vitamin C, and calcium. Her calorie intake is less than the recommended amount and, since she is losing weight is not enough to maintain her body weight. Her iron intake is well below the recommendation for women.
Is this a health risk?
She evaluated her diet and noticed that she consumes more than the amounts of vitamin A, vitamin C, and calcium. Her calorie intake is less than the recommended amount and, since she is losing weight is not enough to maintain her body weight. Her iron intake is well below the recommendation for women.
Is this a health risk?
A. This is not necessarily a health risk, but there are a couple factors that you listed that need to change. Her weight at 114 is within the "normal" range; that's not a problem at all. Her goal calorie intake will significantly depend on her exercise habits. I'll list the appropriate scenarios based off of maintaining her current weight: 1530 (little or no dedicated exercise), 1750 (exercise 3 times per week), 1860 (exercise 5 times per week), 2080 (exercise everyday - everyday, no missing).
Her intake of vitamin C and calcium are of no real concern. They will not build up in her body, nor will they negatively affect her energy levels. The obvious concerns of what you've listed are her vitamin A and iron intake amounts. It sounds like you're already aware of vitamin A being a fat-soluble vitamin. If taken in excess (4,000 IU +) over a long period of time (12-15 months), it could become toxic in her body. I'm not saying that this is the case with your friend, but the levels of vitamins A, D, E, and K should be well regulated. Also, I listed the lowest precautionary level at 4,000 IU daily. People have taken doses of 100,000 IU per day and been able to reverse the toxic effect so, don't worry too much. Just get her to assess it before it becomes an issue. Her daily vitamin A intake should be around 2,300 IU or 700 mcg RE.
As for her iron deficiency, this would explain her low energy levels. This is a simple fix. I find that it's usually easier to add something to one's diet than it is to remove something. She can increase her consumption of high iron foods (red meat, fish, poultry, lentils, beans, leaf vegetables, tofu, chickpeas, black-eyed peas, too many to list) or simpler yet, she can take an iron supplement. A supplement would require no change in her eating habits. She would be more likely to accomplish this everyday. With supplementing iron, one should also increase their intake of folic acid and vitamin B-12, as iron depletes these in the body. I know of a supplement called Tri-Iron Folic that would be perfect. It's made by Nutrilite, the best in the supplement business. I personally only take their supplements because of their consistency and quality control (which are huge issues when you look into supplement companies), not to mention that they are the choice of many Olympic athletes. They are hard to find, as they are privately distributed. I get mine from a reliable source online, www.keylagohealth.com.
If your friend addresses these issues appropriately and still has similar symptoms, she should see her physician. There always could be some underlying issue that you may not be aware of.
I hope this helps.
Her intake of vitamin C and calcium are of no real concern. They will not build up in her body, nor will they negatively affect her energy levels. The obvious concerns of what you've listed are her vitamin A and iron intake amounts. It sounds like you're already aware of vitamin A being a fat-soluble vitamin. If taken in excess (4,000 IU +) over a long period of time (12-15 months), it could become toxic in her body. I'm not saying that this is the case with your friend, but the levels of vitamins A, D, E, and K should be well regulated. Also, I listed the lowest precautionary level at 4,000 IU daily. People have taken doses of 100,000 IU per day and been able to reverse the toxic effect so, don't worry too much. Just get her to assess it before it becomes an issue. Her daily vitamin A intake should be around 2,300 IU or 700 mcg RE.
As for her iron deficiency, this would explain her low energy levels. This is a simple fix. I find that it's usually easier to add something to one's diet than it is to remove something. She can increase her consumption of high iron foods (red meat, fish, poultry, lentils, beans, leaf vegetables, tofu, chickpeas, black-eyed peas, too many to list) or simpler yet, she can take an iron supplement. A supplement would require no change in her eating habits. She would be more likely to accomplish this everyday. With supplementing iron, one should also increase their intake of folic acid and vitamin B-12, as iron depletes these in the body. I know of a supplement called Tri-Iron Folic that would be perfect. It's made by Nutrilite, the best in the supplement business. I personally only take their supplements because of their consistency and quality control (which are huge issues when you look into supplement companies), not to mention that they are the choice of many Olympic athletes. They are hard to find, as they are privately distributed. I get mine from a reliable source online, www.keylagohealth.com.
If your friend addresses these issues appropriately and still has similar symptoms, she should see her physician. There always could be some underlying issue that you may not be aware of.
I hope this helps.
What are some NATURAL ways to boost my immune system to ward off the flu this year?
Q. I know about washing hands, blah blah blah. I'm interested in specific vitamins or other remedies that might help strengthen my body's ability to ward it off.
If your answer is "get a flu shot" please don't bother as I am allergic so it's not an option. Thanks!
If your answer is "get a flu shot" please don't bother as I am allergic so it's not an option. Thanks!
A. we get sick because our immune system is weak.
There are alot of things you can do to accelerate boosting your immune system. Some to by recognizing what caused your immune system to get weak, then avoiding those things as much as possible. Before I share many ways to boost your immune system, take a look at some possible reasons why our immune system gets weak.
1) Toxins: Most people today have excess accumulation of toxins and waste material in their bodies causing their body to be acidic and adding stress to their immune system function. The two main reasons for this is
a) People are putting huge amounts of toxins (mostly unknowingly) in their bodies on a regular basis and
b) their elimination channels are clogged, slow or sluggish.
c) toxins like "junk" food, medications(drugs), sugars, excess alcohol, allergens all stress your immune system, thus making it weak and unable to fight the germs when exposed to them.
2) Nutritional Deficiency:
When your body lacks nutrition, you will have a weak immune system.
Since our bodies can not produce nutrients needed for optimal health, quality food plays a major factor in keeping our cells healthy and our immune system strong. Food not only provides energy to your body, but all the nutrients that are essential for a healthy immune system.
3) Lack of drinking healthy water:
Dehydration means the cells just simply do not have enough fluid. Dehydration cause medical problems including pain, arthritis, asthma, and allergies, among other medical issues. It can affect your energy and your sleep, and the ability to get toxins/waste material out of the body.
4) Lack of physical activity:
Lack of regular, moderate exercise appears to slow down cleansing the body of certain toxins and waste products
5) Lack of sufficient rest:
lack of sleep will stress your immune system and thus increase the risk of catching a bug.
6) Chronic stress
People who are under chronic stress have lower than normal white blood cell counts, are more vulnerable to colds and other viruses and take longer to recover from them. They are more likely to experience more severe symptoms than people who are not under a great deal of stress.
The good news is you can strengthen your immune system by doing as many of the following list as possible....
1) I know you heard about washing your hands, it does help, but obviously it is much more than that. Keep practicing good personal hygiene care, and wash your hands! The great plague of 1918 could have been avoided by practicing good personal hygiene.
2) get plenty of rest. During deep sleep, our body release potent immune-enhancing substances that strengthen your immune system function. By not allowing our body sufficient rest, the immune system will sputter, and as a result, not function at full capacity. We then are more likely to become ill with common illnesses. A healthy, deep sleep allows our body to release a significant amount of growth hormone that boost the immune system and aids in the growth and repair of the body.
3) get moderate and regular exercise
An increase in blood flow associated with moderate exercise helps to circulate antibodies along with white blood cells necessary to fight infection more quickly. As a result, this provides our bodies with an early warning system to ward off potentially damaging germs. In addition, the increase in body temperature as a result of physical activity may aid in inhibiting the growth of bacteria; thus allowing the body to fight infection more effectively.
4) Receiving a Regular Body Cleansing.
Body cleansing is essential because our bodies need to properly eliminate the toxic build up that has formed in our intestines (colon), which may lead to sickness and disease. Our body organs and tissues must be free of toxins for the immune system to function optimally thus enabling our bodies to receive the essential nutrients our bodies need.
5) Boost immune system by drinking plenty of filtered water.
Water is essential for all living things and keeps our immune system operating optimally while improving the way we feel, look and live. Without sufficient amounts of water, you may experience routine fatigue, dry skin, headaches, constipation, and a decrease normal bodily function which may lead to your body unable to fight off diseases. Without water we would literally dehydrate which could result in the shutting down of vital organs and ultimately end in death.
6) Eliminate all sugar and allergens from your diet.
Just a small amount of sugar has been proven to impair white blood cells up to 50% for very short periods of time. By discovering what our personal food allergies are, then eliminating or desensitizing them will help strengthen your immune system. By removing these triggers, our immune cells are strengthened in order to combat other invaders such as influenza rather than the allergen. The elimination of sugar from your diet can also strengthen immune system.
7) Eat nutritiously
Good foods to eat include organic fruits and vegetables, chloretta, medicinal mushrooms like maitake, shiitake, reishi, or turkey tail. Besides water, wheatgrass juice, aloe vera juice, or green tea are good drinks. If it doesn�t rot or sprout, do without.
Stay away from junk food like pop, bake goods, any processed foods. Bad foods contain stuff like refined sugar, sodium nitrite, Trans fats, Mono-sodium glutamate (MSG), Artificial colors, preservatives, and flavors.
8) Take supplements
Supplements are needed because our bodies can not produce the nutrients necessary to maintain optimum health. There are many nutrients needed in order to maintain a strong immune system. It is very challenging in the world we live in to obtain sufficient nutrition with the foods available to us. They are over processed and void of many essential nutrients. Additionally, food is grown in soils that have been over-planted and saturated with synthetic fertilizers and pesticides. Vitamin and mineral deficiency subjects us to more diseases, aging, sickness, and the weakening of our immune system.
Best herbs include echinacea, goldenseal, garlic, olive leaf extract, elderberry, or astragalus.
Best vitamins include Vitamin A, C, or E. These are a good source of antioxidants, which will boost your immune system.
The minerals zinc and selenium also help with boosting your immune system.
As you can see, there is no one magic cure, one supplement, or one way to ward off the flu, but there are many natural things you can do to help your situation.
More details can be found at the website in the source box.
There are alot of things you can do to accelerate boosting your immune system. Some to by recognizing what caused your immune system to get weak, then avoiding those things as much as possible. Before I share many ways to boost your immune system, take a look at some possible reasons why our immune system gets weak.
1) Toxins: Most people today have excess accumulation of toxins and waste material in their bodies causing their body to be acidic and adding stress to their immune system function. The two main reasons for this is
a) People are putting huge amounts of toxins (mostly unknowingly) in their bodies on a regular basis and
b) their elimination channels are clogged, slow or sluggish.
c) toxins like "junk" food, medications(drugs), sugars, excess alcohol, allergens all stress your immune system, thus making it weak and unable to fight the germs when exposed to them.
2) Nutritional Deficiency:
When your body lacks nutrition, you will have a weak immune system.
Since our bodies can not produce nutrients needed for optimal health, quality food plays a major factor in keeping our cells healthy and our immune system strong. Food not only provides energy to your body, but all the nutrients that are essential for a healthy immune system.
3) Lack of drinking healthy water:
Dehydration means the cells just simply do not have enough fluid. Dehydration cause medical problems including pain, arthritis, asthma, and allergies, among other medical issues. It can affect your energy and your sleep, and the ability to get toxins/waste material out of the body.
4) Lack of physical activity:
Lack of regular, moderate exercise appears to slow down cleansing the body of certain toxins and waste products
5) Lack of sufficient rest:
lack of sleep will stress your immune system and thus increase the risk of catching a bug.
6) Chronic stress
People who are under chronic stress have lower than normal white blood cell counts, are more vulnerable to colds and other viruses and take longer to recover from them. They are more likely to experience more severe symptoms than people who are not under a great deal of stress.
The good news is you can strengthen your immune system by doing as many of the following list as possible....
1) I know you heard about washing your hands, it does help, but obviously it is much more than that. Keep practicing good personal hygiene care, and wash your hands! The great plague of 1918 could have been avoided by practicing good personal hygiene.
2) get plenty of rest. During deep sleep, our body release potent immune-enhancing substances that strengthen your immune system function. By not allowing our body sufficient rest, the immune system will sputter, and as a result, not function at full capacity. We then are more likely to become ill with common illnesses. A healthy, deep sleep allows our body to release a significant amount of growth hormone that boost the immune system and aids in the growth and repair of the body.
3) get moderate and regular exercise
An increase in blood flow associated with moderate exercise helps to circulate antibodies along with white blood cells necessary to fight infection more quickly. As a result, this provides our bodies with an early warning system to ward off potentially damaging germs. In addition, the increase in body temperature as a result of physical activity may aid in inhibiting the growth of bacteria; thus allowing the body to fight infection more effectively.
4) Receiving a Regular Body Cleansing.
Body cleansing is essential because our bodies need to properly eliminate the toxic build up that has formed in our intestines (colon), which may lead to sickness and disease. Our body organs and tissues must be free of toxins for the immune system to function optimally thus enabling our bodies to receive the essential nutrients our bodies need.
5) Boost immune system by drinking plenty of filtered water.
Water is essential for all living things and keeps our immune system operating optimally while improving the way we feel, look and live. Without sufficient amounts of water, you may experience routine fatigue, dry skin, headaches, constipation, and a decrease normal bodily function which may lead to your body unable to fight off diseases. Without water we would literally dehydrate which could result in the shutting down of vital organs and ultimately end in death.
6) Eliminate all sugar and allergens from your diet.
Just a small amount of sugar has been proven to impair white blood cells up to 50% for very short periods of time. By discovering what our personal food allergies are, then eliminating or desensitizing them will help strengthen your immune system. By removing these triggers, our immune cells are strengthened in order to combat other invaders such as influenza rather than the allergen. The elimination of sugar from your diet can also strengthen immune system.
7) Eat nutritiously
Good foods to eat include organic fruits and vegetables, chloretta, medicinal mushrooms like maitake, shiitake, reishi, or turkey tail. Besides water, wheatgrass juice, aloe vera juice, or green tea are good drinks. If it doesn�t rot or sprout, do without.
Stay away from junk food like pop, bake goods, any processed foods. Bad foods contain stuff like refined sugar, sodium nitrite, Trans fats, Mono-sodium glutamate (MSG), Artificial colors, preservatives, and flavors.
8) Take supplements
Supplements are needed because our bodies can not produce the nutrients necessary to maintain optimum health. There are many nutrients needed in order to maintain a strong immune system. It is very challenging in the world we live in to obtain sufficient nutrition with the foods available to us. They are over processed and void of many essential nutrients. Additionally, food is grown in soils that have been over-planted and saturated with synthetic fertilizers and pesticides. Vitamin and mineral deficiency subjects us to more diseases, aging, sickness, and the weakening of our immune system.
Best herbs include echinacea, goldenseal, garlic, olive leaf extract, elderberry, or astragalus.
Best vitamins include Vitamin A, C, or E. These are a good source of antioxidants, which will boost your immune system.
The minerals zinc and selenium also help with boosting your immune system.
As you can see, there is no one magic cure, one supplement, or one way to ward off the flu, but there are many natural things you can do to help your situation.
More details can be found at the website in the source box.
What are all of the possible causes for fatigue?
Q. And, what are the common and uncommon symptoms of fatigue? Links, opinions and/or personal experience and knowledge is welcome!
A. Fatigue Causes
* Sleep disturbances
o Not enough sleep
o Too much sleep
o Sleep apnea
o Shift work (changing shifts, night shifts)
o Alcohol
* Heart diseases
o Congestive heart failure (fluid in lungs)
o Cardiomyopathy (dysfunction of the heart muscle)
* Lung diseases
o Asthma
o Emphysema or chronic obstructive pulmonary disease (COPD)
o Pneumonia
* Nutritional disorders
o Malnutrition (kwashiorkor, protein deficiency or marasmus, total calorie deficiency)
o Obesity
o Vitamin deficiency (thiamine, B12, B6, folate, vitamin C)
* Electrolyte disturbances
o Low potassium
o Low magnesium
o Low or high calcium
o Low sodium
* Endocrine disorders
o Low blood sugar or high blood sugar (diabetes)
o High or low thyroid
o Low cortisol (Addison disease)
o High cortisol (Cushing disease)
* Gastrointestinal disorders
o Gastroesophageal reflux disease (GERD)
o Peptic ulcer disease (PUD)
* Neurological disorders
o Multiple sclerosis
o Stroke
o Lou Gehrig disease
* Infectious causes
o Any chronic disease
o HIV/AIDS
* Sleep disturbances
o Not enough sleep
o Too much sleep
o Sleep apnea
o Shift work (changing shifts, night shifts)
o Alcohol
* Heart diseases
o Congestive heart failure (fluid in lungs)
o Cardiomyopathy (dysfunction of the heart muscle)
* Lung diseases
o Asthma
o Emphysema or chronic obstructive pulmonary disease (COPD)
o Pneumonia
* Nutritional disorders
o Malnutrition (kwashiorkor, protein deficiency or marasmus, total calorie deficiency)
o Obesity
o Vitamin deficiency (thiamine, B12, B6, folate, vitamin C)
* Electrolyte disturbances
o Low potassium
o Low magnesium
o Low or high calcium
o Low sodium
* Endocrine disorders
o Low blood sugar or high blood sugar (diabetes)
o High or low thyroid
o Low cortisol (Addison disease)
o High cortisol (Cushing disease)
* Gastrointestinal disorders
o Gastroesophageal reflux disease (GERD)
o Peptic ulcer disease (PUD)
* Neurological disorders
o Multiple sclerosis
o Stroke
o Lou Gehrig disease
* Infectious causes
o Any chronic disease
o HIV/AIDS
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