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VITAMINS
AND MINERALS - 01
Health Benefits, Deficiency, and Toxicity of Vitamin Dietary
Supplement Product
| Mineral |
Health Benefit |
Claims |
Support for Claims |
Deficiency |
Toxicity |
| Potassium |
Major component
of our cells; regulates heartbeat; maintains fluid
balance; helps muscles contract; role in nerve conduction
Involved in production of energy, synthesis of nucleic
acids and proteins |
Useful in preventing
and treating high blood pressure
Protective against stroke-related death
Helpful in prevention and treatment of cancer
Enhances athletic performance |
Diets rich
in potassium appear to protect against hypertension
(epidemiologic studies indicate);
as for supplementation lowering hypertension, differs
across individuals: more work needs to be done
One 12-year study did find a link between increased
potassium intake and lower risk of stroke-related
death, but findings need confirmation
No evidence
Not known to improve performance of someone who
is not deficient in potassium
|
Produces broad
physical problems from fatigue, weakness, muscle
pains, to death if untreated |
Unlikely
to have adverse effects unless person has kidney
failure, in which case it may accumulate to high
levels and be fatal |
| Selenium |
Role in immune
system, enhances cellular immunity; essential component
of a key antioxidant enzyme
Necessary for normal growth and development |
Anticarcinogenic
Enhances immune system
Protective against heart and circulatory diseases
Increases male potency and sex drive
Useful against arthritis, autoimmune diseases (anti-inflammatory)
Capable of detoxifying heavy metals, various drugs,
alcohol, cigarette smoke, peroxidized fats
Beneficial to skin |
Not well understood;
studies have shown it does have anticancer properties
Has been observed in animal studies
Some evidence that it may inhibit free-radicals
linked to tissue damage related to restricted blood
flow or oxygen supply
Anecdotal
Injectable and oral forms used in animals; no scientific
work done on humans
Detoxifies mercury and cadmium; results are mixed
on drugs and alcohol and more work needs to be done
on protection against damage from smoking
Shown to reduce skin tumors in mice (oral); not
reliably investigated (oral and topical) |
Linked to heart
disease
Supplementation: Useless with concurrent intake
of vitamin C -may convert selenium to nonabsorbable
form |
Highly toxic
even in tiny doses, although we may be able to tolerate
in higher doses than previously believed
May cause changes in hair and nails, slower mental
function, and gastrointestinal distress
Capable of producing harmful mutations in cells
(in form of sodium selenite, but at doses much higher
than normally consumed)
Carcinogenic; early studies claimed this, but National
Research Council said the studies were faulty |
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| Mineral |
Health Benefit |
Claims |
Support for Claims |
Deficiency |
Toxicity |
| Zinc |
Essential part
of more than 200 enzymes involved in digestion,
metabolism, reproduction (sperm formation), and
wound healing
Involved in sense of taste
Role in function and structure of cell membranes
Major part of the immune system
Component of insulin |
Treats common
cold
Boosts immunity
Prevents cancer
Prevents blindness as people age
Accelerates wound healing
Increases male potency and sex drive
Useful in treatment and prevention of infertility
Prevents prostate problems
Useful in treating acne
Prevents hair loss
Helpful in diabetics
Useful in treating rheumatoid arthritis
Restores taste, smell |
Based on preliminary
findings, dissolve in throat; if swallowed, it is
ineffective
Some findings, need more research
Contradictory findings
Promising findings in double-blind clinical study
Conflicting studies, needs more work
Useful in combating male impotence only when he
has moderate to severe zinc deficiency
Needs more research
No evidence that it prevents and treats enlarged
prostate
More research needed on oral supplementation; topical
use may treat acne effectively
No evidence
More research is needed
Little recent work, needs more research
No evidence age-related disturbances can be improved
with supplementation |
Common among
patients fed intravenously, so it is added to the
IV solution
Moderate deficiency symptoms include growth retardation,
poor appetite, mental lethargy, delayed wound healing,
abnormalities of taste, smell and vision, skin changes
Mild deficiency leads to low sperm count
Moderate to severe deficiency in males leads to
decreases sexual interest, mental lethargy, emotional
problems |
High
doses may cause copper deficiency, gastrointestinal
distress, and impaired immune function
Large doses for long periods of time depress "good"
HDL cholesterol |
| Boron |
Essentiality
in humans has yet to be proven |
Prevents osteoporosis
in postmenopausal women
Beneficial in treating arthritis
Builds muscle |
Needs more
study re: osteoporosis
No evidence for arthritis treatment
No evidence for building muscle |
Essentiality
in humans has yet to be proven |
None reported |
| Fluorine |
Fluorine Yet
to be established as nutritionally essential |
Protects against
dental cavities
Protects against osteoporosis and useful in its
treatment |
Evidence that
it does protect against cavities
Need more information about role in osteoporosis
(if any) |
Yet to be established
if nutritionally essential |
Supplements
must be prescribed by a dentist or doctor
Is toxic in high doses, can be fatal
High doses may cause abnormal hardening of bones,
leading to arthritic pain, joint stiffness, occasional
nerve damage and paralys |
| Germanium |
No evidence
has any nutritional, biological or biochemical role
in humans |
Useful in treatment
of ARC and AIDS
Stimulates the immune system
Useful in treating cancer
Useful in treating chronic Epstein-Barr virus syndrome
|
Effects on
AIDS patients being studied, don't know if has beneficial
effects
Further research is needed on effects on immune
system
Human studies for cancer prevention are needed
Clinical anecdotes on its effects on Epstein-Barr
virus |
No known role
in humans |
Appears to
be low
Small percentage reported skin eruptions and stool
softening
Some reports of kidney failure |
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| |
Production
Method |
|
| Vitamins |
Other
Designation |
Occurrence |
Synthesis |
Fermentation |
Extraction |
Starting
Materials for Extraction |
| Fat
Soluble: |
| Vitamin
A |
Retinoids |
Animal
tissue, especially liver. Carotenoids, which are
precursors, found in plants. |
Most
is synthetic. Must be stabilized with antioxidants.
|
Commercially
possible but not common. |
Small
quantities extracted. |
Fish
oils. Solvent extraction, distillation, and purification |
| Vitamin
D |
Calciferols
vitamins D1 through D4 |
Formed
in the body with exposure to sunlight. Present in
cod liver oil or food oils exposed to UV light.
|
Most
is synthetic. |
No |
Small
quantities extracted. |
Fish
oils |
| Vitamin
E |
Tocopherols,
tocotrienols |
Plant
oils, especially wheat germ, corn, sunflower seed,
rapeseed, soybean |
Synthetically
produced for animal and industrial purposes. |
No |
Extracted
from natural sources for human consumption. |
Deodorizer
sludges from vegetable oil production |
| Vitamin
K |
Phylloquinone,
menaquinone, menadione |
Higher
plants, green and blue algae, liver, cheese, bacteria |
Produced
synthetically. |
No |
No |
N/A |
| Water-Soluble:a |
| Vitamin
B1 |
Thiamine |
Whole
grains, meat products, vegetables, milk, legumes,
fruit |
Produced
synthetically. |
No |
No |
N/A |
| Vitamin
B2 |
Riboflavin
lactoflavine |
Milk,
eggs, malted barley, liver, kidney, leafy vegetables,
yeast |
Produced
synthetically. |
Produced
by fermentation mostly for animal feed. |
No |
N/A |
| Vitamin
B3 |
Niacin,
nicotinic acid, nicotinamide, Vitamin PP |
Meats
and fish |
Produced
synthetically. |
No |
No |
N/A |
| Vitamin
B6 |
Pyridoxine
hydrochloride |
Most
foods |
Produced
synthetically. |
No |
No |
N/A |
| Vitamin
B12 |
Cobalamins |
Fish,
dairy products, red meats, eggs, organ meats |
No |
Produced
exclusively by fermentation. |
Was
done in the past, but no longer economical. |
Residues
from production of antibiotics |
| Pantothenic
acid |
Vitamin
B5 |
Most
foods |
Produced
synthetically. |
No |
No |
N/A |
| Biotin |
Vitamin
H, coenzyme R |
Most
foods, especially milk and cheese. Synthesized by
microorganisms in intestines. |
Most
produced synthetically. |
Yes-methods
are improving. |
No |
N/A |
| Folic
Acid |
Folates,
Vitamin Bc, Vitamin M |
Green
leafy vegetables, liver, kidney, mushrooms, yeast |
Produced
synthetically. |
No |
No |
N/A |
| Vitamin
C |
Ascorbic
acid |
Fresh
fruits and vegetables, hip berries, fresh tea leaves |
Produced
synthetically from naturally occurring sugars. |
Fermentation
methods are being developed. |
No |
N/A |
|
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| Mineral |
Occurrence
in Foods |
Forms Used
as Supplements |
| Boron |
Fruits and
vegetables |
Sodium borate |
| Calcium |
Dairy products,
salmon, leafy green vegetables, tofu |
Calcium chloride,
carbonate, glubionate, gluconate, lactate, phosphate,
and citrate; dolomite; bone meal |
| Chromium |
Whole grains,
meats, cheeses, brewer s yeast |
GTF chromium,
chromium trichloride, chromium picolinate |
| Copper |
Liver, shellfish,
fruits, nuts, legumes |
Copper gluconate,
copper sulfate |
| Flourine |
Drinking water,
seafood, meat, tea |
Sodium flouride |
| Germanium |
N/A |
Ge-132 |
| Iodine |
Seafood, seaweed,
iodized salt |
Iodide or iodate
salts |
| Iron |
Red meats,
organ meats |
Ferrous sulfate,
fumarate, and gluconate; carbonyl iron |
| Magnesium |
Meats, seafoods,
green vegetables, dairy products |
Magnesium oxide,
carbonate, hydroxide, gluconate, aspartate, orotate,
oxide and hydroxide; dolomite |
| Manganese |
Whole grains
and nuts, plants grown in manganese-rich soils,
organ meats, shellfish, milk |
Manganese sulfate,
manganese gluconate |
| Molybdenum |
Organ meats,
grains, legumes, leafy vegetables, milk |
Sodium molybdate,
molybdenum-enriched yeast |
| Phosphorus |
Dairy products |
Sodium phosphate
or potassium phosphate salts |
| Potassium |
Fresh fruits
and vegetables |
Potassium chloride,
bicarbonate, aspartate, and orotate |
| Selenium |
Vegetables,
brewer's yeast, grains, fish, organ meats (plants
must be grown in soils that have selenium) |
Sodium selenite,
organic selenium derived from brewer's yeast |
| Silicon |
Vegetables,
whole grains, seafood |
Magnesium trisilicate,
silicon dioxide, symethicone |
| Vanadium |
Black pepper,
dill seeds, whole grains, seafoods, meats, dairy
products |
N/A |
| Zinc |
Whole grains,
brewer's yeast, seafood, meat |
Zinc sulfate,
acetate, gluconate, citrate, dipicolinate, aspartate,
and orotate; amino acid chelates of zinc |
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