Vitamins
Kirkland Signature Daily Multivitamin Pack 25 Key Vitamins & Minerals (Costco)
After picking this pack up from Costco, I decided to take a look at what it had and did not have; Quotes are noted as what it says on the "box," notes from "S1" are from this Stanford.edu post, and "S2" notes are from Wiki. Recommended Daily Intake (RDI) sources include, Lenntech, wiki. I plan to add Daily Requirement Amounts of each, and Food Examples. I also used this Weight Converter (µg is microgram), and note the IU issue here. More details added from Uncle John's Bathroom Reader Plunges Into the Universe, 2002, pg. 458-462.
RDI: 1000 mg. Doses larger than 1500 mg may cause stomach problems for sensitive individuals.
Vitamin B1 (Thiamine): S1 “multivitamin products often contain around 25 mg, which is generous. Some people, especially those abusing alcohol, may feel a bit more energetic when taking vitamin B-1 in doses of more than 100 or 200 mg but specific effects are so diffuse that a necessity for supplementation does not exist in most individuals.”
Vitamin B2 (Riboflavin): S1 “multivitamins are likely to contain about 25 mg per capsule. Health guru Dr. Weil: ‘Riboflavin (vitamin B-2) is a yellow pigment, which is what turns the urine bright yellow when you take a B-complex supplement. This is harmless, but can be upsetting if you don't know the cause. I do not know any reason to take this vitamin separately.’" It is a factor in your body's oxidation of carbohydrates and amino acids and a key ingredient in some critical enzymes.
RDI: 1.6 mg. Doses higher than 200 mg may cause urine colour alteration.
Vitamin B3 (Niacin): S1 “multivitamins provide something in the range of 50 to 100 mg per pill of Niacinamide (a form of Niacin); higher doses are used to lower cholesterol but there is some risk of an adverse liver reaction.” Helps metabolize carbohdrates and oxidizes sugars.
RDI: 18 mg. Doses larger than 150 mg may cause problems ranging from facial flushing to liver disease.
Vitamin B6 (Pyridoxine): S1 “multivitamins typically provide 10 to 25 mg; much higher doses (several hundred milligrams a day) have been tried as remedy for arthritis, premenstrual pain, depression and a few other conditions. According to Dr. Weil, high doses will increase the instance of remembered dreams.” Helps in the formation of reakdown of amino acids, proteins and fats and in the synthesis of important neurotransmitters.
RDI: 75 mg.
Vitamin B5 (Pantothenic Acid), Vitamin B9 (Folic Acid or Folate) Vitamin B12 (Cobalamin): S1 “Many multivitamin products provide amounts that make a fair share of what is considered a sensible amount of these vitamins consumed per day, but the benefits of taking these vitamins as supplements is not quite clear for healthy individuals. For those recovering from illnesses, physicians often prescribe B-vitamins; at least, they do no harm, unlike many pharmaceuticals, which may also not really be needed but are prescribed by many doctors, because they feel that patients aren't happy if they are not ordered to take a variety of pills.” B12 helps you make red blood cells and is important in digestion and the absorbtion of nutrients.
RDI: 6 mg. Dose should not exceed 1200 mg; this may cause nausea and heartburn.
Biotin (Vitamin H or B9): S1 “multivitamins are likely to contain about 300 mcg per capsule. While we may not get enough biotin from the foods we eat, biotin in sufficient amount is produced by intestinal bacteria, which are part of the flora of healthy people. Only when a lot of antibiotics have been taken, and the normal intestinal flora killed, is there a need to take supplemental biotin. Because of specific enzymatic processes, there may exist a biotin deficiency in individuals who eat a lot of raw eggs. For others, biotin supplementation is truly unnecessary.”
RDI: 30 µg (.03 mg).
PABA (Para-Aminobenzoic Acid or B10): S1 “multivitamin pills often contain around 25 mg of this substance, of which common consumers have no idea what it may be good for. It's not necessary as a supplement as intestinal bacteria produce PABA. 25 mg also are an irrelevant amount; therapeutic dosages are several 100 mg, e.g. for hair growth; similarity to folic acid. Considered a ‘near’ B Vitamin.”
Selenium: S1 “often the most useful ingredient in multivitamins. 200 mcg per day is what we should consume as dietary intake. Selenium protects against some cancers. If you prefer natural sources, two or three brazil nuts a day will get you enough selenium, and you don't have to worry about harmful chemistry in pills.”
Beta-Carotene: S1 “health guru Dr. Weil recommends 25,000 IU a day; multivitamins typically provide about 5,000 to 10,000 IU. If you eat some tomatoes and carrots, you get a fair share of beta-carotene.” Vitamin A keeps your skin and eyes healthy, and helps heal your body. Too much is not good for your body either - stick with daily allowance.
Zinc: S1 “this mineral is important for prostate health, and many men don't get enough of it, so supplementation often does make sense. Multivitamins often provide 15 mg, which is the Recommended Dietary Allowance per day. Zinc is available in seafood, so men fond of eating oysters can go without the pills; oats provide about 4 mg per 100 gram; for a stressed prostate, about 30 mg a day are taken as support.”
Copper: S1 “this is a mineral that should somehow be in proportion with zinc, in an amount that equals about 10 percent of the zinc taken. Multivitamins often provide about 2 mg; there is nothing wrong with this.”
Manganese: S1 “you may find about 5 mg of manganese in multivitamins, specified as manganese gluconate. Ask your health food sales clerk or even your pharmacist what benefit you will derive from the manganese in your multivitamins. They will have a hard time to answer this question. It may be good for something, as anyway, trace amounts of manganese are found in many foods we eat. But it's clearly unnecessary as supplement.”
Magnesium: S1 “found in multivitamin products at around 10 mg. The officially Recommended Dietary Allowance per day for men 25 to 50 years of age are 350 mg. Therefore, 10 mg are an absolutely irrelevant amount. The kidneys very well regulate magnesium levels. The magnesium contents of some foods: 100 gr oats - 148 mg; 100 gr chocolate - 60 mg; 100 gr sardines in tomato sauce - 34 mg; 100 gr banana - 29 mg (92 kcal); 100 gr oranges - 10 mg (47 kcal).”
Potassium: Helps blood clot. S1 “multivitamins may provide just some 5 mg per day, an absolutely irrelevant amount. The minimum daily requirement is 2000 mg, and an average American diet contains 2000 mg to 6000 mg. The potassium contents of some common foods: 100 gr oats - 350 mg; 100 gr chocolate - 385 mg; 100 gr sardines in tomato sauce - 341 mg; 100 gr banana - 396 mg (92 kcal, no other minerals in significant amounts); 100 gr oranges - 181 mg (47 kcal).” Food: Leafy green vegetables, liver.
Vitamin D: S1 “many multivitamins contain 200 to 400 IU. More than 400 IU per day should be avoided. If you get some exposure to sunshine every day, you don't need Vitamin D at all.” Helps with calcium and phosphorus absorbtion in your body (essential for bones).
Chromium: multivitamins may contain 200 mcg of chromium, specified with the abbreviation GTF for Glucose Tolerance Factor. The following is an excerpt from a Reuters item dated March 23, 1999: "The popular dietary supplement chromium picolinate may damage DNA, possibly increasing the risk of cancer, a University of Alabama researcher reported at the American Chemical Society's annual meeting in Anaheim, California."
Molybdenum: S1 “multivitamins may contain 150 mcg, specified as "natural molybdate". With molybdenum, the problem is usual one of toxicity rather than deficiency. Gout is a common health problem associated with too high a dietary intake of molybdenum.”
Choline Bitartrate: S1 “you may find 25 mg in multivitamin pills, which is an irrelevant amount; one egg already gives you about 250 mg choline.”
Iron: S1 “is often an unwanted ingredient in multivitamins. whether iron supplementation through multivitamins or iron supplements make sense, is primarily a question of age and gender. As bleeding depletes iron reserves, women before menopause may derive some benefit from supplemental iron. For men in developed countries, it's rather a question of how to avoid too much iron. Unlike what is the case for minerals like calcium or potassium, there is no common route by which excess iron would be secreted from the body. It has to happen through bleeding, which is why donating blood is a healthy practice for most men. Too much iron intake will cause excessive iron storage in the liver and other organs. This is a condition called iron overload disease or Hemochromatosis, with symptoms similar to diabetes. Iron overload may also interfere with sexuality and specifically may caused erectile dysfunction. Check Telemedical or Med Book World for details on Hemochromatosis.”
Others listed as being included in a daily pack; Boron 300, Chloride 72 mg, Nickel 5, Silicon 2, Vanadium 10 mcg, Iodine 150 mcg, Phosphorus 48 mg, & Sodium 5 mg.
Warning: These packettes contain vitamin E and Asian ginseng. If you are pregnant or nursing or have abnormal blood pressure, taking medication, facing surgery, have bleeding problems, or undergoing any other treatment which may affect the ability of blood to clot, consult your physician before taking this product. Diabetics/Hypoglycemics: This product contains Chromium, please discuss use of this product with a physician prior to use.
Note: Some scientific evidence suggests that consumption of antioxidant vitamins (such as Vitamin C and Vitamin E) may reduce the risk of certain forms of cancer. However, FDA has determined that this evidence is limited and not conclusive. The best time to take vitamins is at bedtime so the body can absorb it overnight. Taking vitamins early in the day may get flushed out faster than if taken at night. Most recommend that you take with a meal. Other basic commercial multivitamin supplement products contain: Vitamin K1 (Phylloquinone), Borax, and sometimes, "near" B vitamins (like inositol, choline, PAPA), betaine hydrochloride, and lecithin.
The Most Nutrient-Dense Fruit
Fact or Crap Calendar, 10.23.06. (& 2.2.07 Random Facts 14 Post)
Vitamin C Thoughts
People who take 500 milligrams (mg) of vitamin C daily burn 39 percent more fat during exercise than those who ingest only small amounts of the nutrient, according to a recent study by Arizona State University. "Low levels of vitamin C may impede your body's ability to use fat as energy." Says author Carol Johnston, Ph.D. Orange Juice (contains 82 mg per 8 ounce serving) loses up to 50 percent of it's vitamin C content during processing and handling, and 2 percent more every day afterward.
Taken from Men's Health, April 2006, pg. 52. (& 3.23.06 Healthy Regardless of Diet Post)
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