Dr Vivian Oputa
As far back as ancient Egypt, people realised that they could prevent and treat different illnesses and health problems by eating certain foods. For instance, these people ate liver which is rich in Vitamin A to prevent night blindness which is caused by Vitamin A deficiency. Chinese sailors in the Fifth Century grew potted ginger on their ships and nibbled on the shoots to prevent scurvy which is characterised by bleeding gums and loose teeth.

Scurvy is caused by Vitamin C deficiency and this vitamin is abundant in ginger shoots. In the early twentieth century, researchers discovered that certain special substances in foods were able to prevent and cure diseases and over time, scientists compiled information on the vitamins and minerals required to ward off disease and deficiency states. In 1943, the Food and Nutrition Board of the National Academy of Sciences (in the United States of America) established a dietary standard known as the Recommended Dietary Allowances (RDAs).

On lots of food labels, nutritional information contains vitamin and mineral contents listed as percentages of Daily Values (DVs), not RDAs. Daily values are essentially the recommended amounts needed by the general population, aged 4 years and above, to ensure adequate nutrition. Daily values are easier to use when referring to people in general and not individuals as they are not as precise as RDAs. For example, the Daily Value for calcium, a mineral essential for healthy bones is 1000mg daily for the general population but the RDA for women over 25 years of age is 800mg daily and for pregnant or nursing mothers it is 1200mg daily. The RDAs serve as benchmarks to guide the assessment of the nutritional value of foods necessary to help prevent nutritional deficiency. To combat severe nutritional deficiency, RDAs may serve as an adequate tool but a growing number of research studies suggest that to stay truly healthy, doses of vitamins and minerals higher than the RDAs are needed. Many of the RDAs are not high enough to prevent the less obvious deficiencies that can slowly trigger the physiological changes that lead to cancer and degenerative disorders such as heart disease.

Evidence from research suggests that above-RDA doses of certain vitamins and minerals can prevent and treat fatigue, depression, diabetes, asthma, allergies, infection, arthritis and osteoporosis. The mineral Chromium which has no RDA may help prevent or treat diabetes. Chromium appears to improve glucose tolerance and lower the levels of artery clogging cholesterol. Patients with high cholesterol levels should take 200 – 400 micrograms of Chromium daily and more is required if the patient is Diabetic. In addition to vitamins and minerals, other protective nutrients may help alleviate a number of conditions peculiar to women such as premenstrual syndrome (PMS), menstrual cramps and menopausal symptoms. Bioflavinoids, found in fruits and vegetables, help to calm menopausal hot flashes, protect against heart disease and prevent breast cancer.

The best documented benefits of vitamin and mineral therapy are reduced risks of heart disease and cancer. Numerous studies suggest that higher doses of carotenes (the body converts some to vitamin A), Vitamins C and E, the mineral Selenium and various plant compounds can protect against both. These protective nutrients are collectively known as antioxidants and are more effective when taken in over-the-RDA doses. Antioxidants and phytonutrients are essential to help repair free radical cellular damage. Oxidants or free radicals are responsible for turning apples brown after they are cut and for iron rusting when exposed to the elements. They cause similar harm to body cells.

Potentially harmful free radicals are generated in the body each time you breathe, digest food, exercise or sleep. Toxic substances in air pollution, cigarette smoke, ultraviolet light and emotional stress also generate free radicals that may be harmful to health. Antioxidants work to combat these free radicals. The most important antioxidants are Carotenoids such as beta carotene, Vitamins C and E, tocotrienol, N-acetyl-cysteine, glutathione, L-cysteine and substances found in herbs such as ginkgo biloba, bilberry, green tea and red wine. Zinc and Selenium are important minerals that act as co-factors in important antioxidant enzyme systems. Over-the-RDA doses of antioxidants have been shown to prevent and alleviate the debilitation effects of osteoarthritis. A study found that high doses of Vitamin C were capable of slowing the progression of osteoarthritis by helping prevent the loss of cartilage in joints.

Selenium are important minerals that act as co-factors in important antioxidant enzyme systems. Over-the-RDA doses of antioxidants have been shown to prevent and alleviate the debilitation effects of osteoarthritis. A study found that high doses of Vitamin C were capable of slowing the progression of osteoarthritis by helping prevent the loss of cartilage in joints.

Research also suggests that antioxidants can help treat adult onset diabetes (Type II Diabetes) where there is insulin resistance in the cells leading to a build up of glucose in the bloodstream. In a study, men and women with type II diabetes were given 900 IU of Vitamin E daily (112 times the RDA) and were found to utilise glucose more efficiently. After 4 months on this treatment, it was shown that cells were more receptive to insulin thus allowing more glucose inside. You must consult your doctor before taking large doses of Vitamin E.

Ranking as high as Antioxidants in benefits are Folic Acid and Vitamin B6 as high intake has been shown to reduce the risks of heart disease and heart attack and help prevent cervical dysplasia which describes abnormal changes in the cells in the cervix (opening of the uterus) which may lead to cervical cancer. Folic acid is thought to boost resistance to human papillomavirus infection which is the most common cause of cervical dysplasia. Riboflavin (Vitamin B2) may help Migraine sufferers at 400mg a day (the RDA is 1.3mg).

Taking the evidence of various studies into consideration, to get the protective amounts of vitamins, minerals and other nutrients, supplements must be taken. The amount to be taken in excess of RDAs is tailored to meet individual needs. For instance, individuals with diabetes would require more Vitamin E to protect the heart than those without diabetes. Women who take contraceptive pills need more folic acid than those who don’t. During pregnancy, more Vitamin B6, calcium and magnesium are needed as it has been shown that these nutrients in higher doses can help prevent pregnancy induced hypertension. Living in a polluted environment increases the need for antioxidant use.

Guidelines to Designing a Vitamin and Mineral Regimen

1. Take three-or-more-a-day Multivitamin/Mineral Supplements to meet most of your requirements. One that gives 10 to 20 times the RDA for the B Vitamins, 500mg to 1000mg of Vitamin C, 200 to 400 IU of vitamin E and at least 500mg of Calcium and 300mg of Magnesium. Note that standard one-a-day multivitamins are too small to give all the required nutrients.

2. Add supplements to your multivitamin to meet individual requirements depending on your family history, personal state of health and lifestyle as even very good multivitamins may not have all that is needed. If your multivitamin doesn’t have enough calcium for instance, supplement with a calcium supplement.
3. Natural supplements are absorbed and utilised more effectively than synthetic supplements. In addition, natural supplements are unlikely to have artificial dyes and additives.

4. Store supplements in a cool and dry place and always check the expiry date.
5.Supplements should be taken with food as they are best absorbed this way and are less likely to cause an upset stomach.

6. Never substitute supplements for food. It is important to pay attention to your diet even if you are taking the best of supplements.
7. Talk to your doctor or nutritionist about your needs. Generally, most women require extra antioxidants and 25,000 IU of mixed carotenoids and 2000mg of mixed bioflavinoids are recommended. It is important not to go overboard as excessively high doses of certain supplements may be toxic. Doses of Vitamin B6 more than 62 times the RDA of 1.6mg can cause numbness in the feet and an unsteady gait. Vitamin A in doses higher than 10,000 IU may lead to birth defects in pregnant women.

8. Medical history is important and sometimes a blood test may be needed to diagnose conditions and determine the right dosage. Iron supplements are given in cases of anaemia. Patients prone to kidney stones must be well hydrated when taking high doses of Vitamin C as this may aggravate the condition and precipitate the formation of more stones. High doses of Vitamin C may also cause diarrhoea.

9. Certain medications may be affected by vitamin intake. Patients on blood thinners must limit the amounts of Vitamin E and K taken. Vitamin E in doses on 100 IU or more thins the blood. Some supplements may affect the efficiency and absorption of prescription drugs. Iron supplements for instance could prevent the absorption of some prescription drugs so it is advisable to take them at separate times.