How choose the right vitamins with Healthy Comparisons

Healthy Comparisons is designed to help take the confusion out of choosing which vitamins to take. The website is completely independent and unbiased, so you know that you can trust the information on the site.

Healthy Comparisons provides the following tools to help you choose the right vitamins:

1. Vitamin information is split by health cateogory. Choose the health condition that you are interested in to learn about which vitamins will work the best for you.
2. Each health condition has a list of the top 16 selling vitamin products across Australian Pharmacies. These are official lists of Australia's leading vitamins which help to consolidate the thousands of vitamin products on the market to a short list.
3. You can compare the leading Australian vitamin products side-by-side. Product comparisons allow you to compare formulas, directions for use, recommended retail price, price per day and much more!
4. Read and post vitamin product reviews to learn about other vitamin consumers' exepriences with the product
5. Join the vitamin forum to ask questions and share your experiences with other like-minded Australians
6. Read vitamin fact sheets to find out what to look for in vitamin products for the health condition that you are interested in
7. Look at 'new and interesting vitamin products' for other vitamins that may be of interest to you
8. Read vitamin articles which are at the bottom of the page specific to the health condition you are interested to find out more.
9. Subscribe to Vitamin Blogs from healthcare practitioners

We are always interested in finding out ways that we can improve the website. If you have ideas for improvements, please email them to info@healthycomparisons.com.au. We would love to hear from you!

Why some people should take vitamin supplements.

Vitamins are nutrients that are essential to our bodies for growth, digestion and nerve function. There are 13 nutrients that are vital to our body and countless others that support our health.

Vitamins are found in various food sources from each of the five food groups and a balanced diet should ensure that your body consumes sufficient amounts of each.

Unfortunately it is sometimes difficult in this fast-paced world to ensure that you are eating a balanced diet, rich with these vitamins and nutrients. We are even seeing a reduction in the quality of fresh produce with over-farmed soils resulting in mineral depletion, making it even harder to ingest recommended daily quantities of these vitamins.

A healthy diet is essential to a healthy body. Vitamin supplements help to ensure that our bodies receive all of the nutrients they need where a balanced diet, rich with minerals might be lacking.

Disclaimer

Healthy Comparisons does not give or purport to give any medical or healthcare advice and is not qualified to do so. You should never use or act upon this information without first properly consulting, and seeking proper information and advice from, a qualified healthcare professional. Healthy Comparisons, its related companies and its licensors expressly disclaim all responsibility for and liability in respect of the accuracy of the information provided in the website, its improper application and the consequences of anyone's failure to obtain a proper medical examination and advice from a qualified healthcare professional in the relevant circumstances.

© HealthyComparisons.com.au 2008

Vitamin Glossary

There are 13 vitamins that are vital for our bodies to function and countless others that help us reach optimum health. Here's a list of the 13 vitamins that are necessary for our growth, digestion and nerve function.

• Vitamin A
• Vitamin D
• Vitamin E
• Vitamin K
• Vitamin C
• Vitamin B1 - Thiamin
• Vitamin B2 - Riboflavin
• Vitamin B3 - Niacin
• Vitamin B6
• Vitamin B Complex - Folate
• Vitamin B12
• Vitamin B Complex - Biotin
• Vitamin B5 - Pantothenic Acid

Other vitamins have been shown to serve a specific function for various health conditions:

Arthritis:

• Glucosamine
• Chondroitin
• Omega-3 (Fish Oil)
• MSM

Cholesterol:

• Policosanol
• Omega-3 (Flaxseed Oil)
• Vitamin C
• Vitamin E

Bone Health

• Calcium
• Vitamin D
• Magnesium
• Vitamin K
• Vitamin C
• Boron

Pregnancy:

• Folic Acid
• Omega-3 (Fish Oil)
• Iodine
• Iron
• Calcium
• Vitamin D

Menopause:

• Black Cohosh
• Vitamin E
• B Vitamins
• Red Clover

Nausea Relief:

• Ginger

Vitamin A

Function: Vitamin A refers to the family of similarly shaped molecules called 'retinoids '. It's a fat soluble vitamin that promotes the health of all the body's cells and tissues. Vitamin A is a powerful antioxidant that assists your immune system and even helps you see in the dark.

Recommended Daily Amount*: 600µg of Vitamin A

Food Sources: liver, fish, eggs, red, yellow and orange fruits, most dark-green leafy vegetables

Deficiency: People deficient in Vitamin A may experience vision problems including night blindness, dry and scaly skin, reproduction problems and poor growth.

Excess Amounts: Too much Vitamin A may lead to birth defects, double vision, vomiting, bone abnormalities, hair loss or liver damage. Vitamin A may be toxic in high doses.

Cautions: Pregnant women be wary as too much vitamin A in early stages of pregnancy may cause birth defects.

Vitamin D

Function: Vitamin D is a fat-soluble vitamin that promotes the absorption of calcium from the food or drinks you consume. Vitamin D is present in small quantities in a small number of foods making it difficult to obtain sufficient levels of Vitamin D from food.  Our body produces Vitamin D when direct sunlight hits our skin.          

Recommended Daily Amount*: 5µg of Vitamin D (equivalent to roughly 10 mins of direct sunlight)

Food Sources: Cheese, eggs, salmon, breakfast cereals, margarine.     

Deficiency: Children deficient in vitamin D may develop rickets or defective bone growth. Adults are at greater risk of Osteoporosis.

Excess Amounts: Doses greater than 50µg can cause eating problems, kidney stones, weak muscles or bones, disorientation, coma or death.

Vitamin E

Function: Vitamin E is a fat-soluble vitamin that helps prevent illness and cancer. It's believed that Vitamin E may help prevent and treat heart disease. Vitamin E is a powerful antioxidant which is believed to help protect cell membranes against the damaging effects of free radicals.

Recommended Daily Amount*: 10mg of Vitamin E

Food Sources: Vegetable oils, nuts, seeds and green leafy vegetables

Deficiency: Deficiencies are very rare as Vitamin E is abundant in many foods. However, people deficient in Vitamin E may experience problems with their nervous system and premature or low birth-weight babies.

Excess Amounts: May enhance the effect of some anticoagulant drugs

Vitamin K

Function: Vitamin K is a fat-soluble vitamin that is partially synthesised in the gastrointestinal tract. It is an essential nutrient for blood clotting.

Recommended Daily Amount*: 80µg of Vitamin K

Food Sources:  Green leafy vegetables, milk, meat, eggs, cereal, fruits and other vegetables.

Deficiency: Long-term antibiotic therapy, chronic diarrhoea or impaired gall bladder function may increase risk of K deficiency.

Excess Amounts: Excess dosages of Vitamin K may increase the risk of jaundice and may result in liver damage or anaemia.

Vitamin C

Function: Vitamin C is a water-soluble antioxidant that helps the body absorb iron from food. It helps build and repair red blood cells, bones and tissues, protects against bruising, keeps the walls of blood vessels firm and helps protect from infection by keeping the immune system healthy.

Recommended Daily Amount*: 75mg of Vitamin C

Food Sources: Citrus fruits, green vegetables, berries, tomatoes and berries.

Deficiency: Deficiencies in Vitamin C causes scurvy.

Excess Amounts: May cause diahorrhea or gastrointestinal discomfort.

Cautions: Vitamin C supplementation may interfere with tests for blood sugar level.

Vitamin B1 - Thiamin

Function:  Thiamin is a water-soluble vitamin that is a cofactor in the conversion of glucose to other sugars. It helps the body's cells produce energy.

Recommended Daily Amount*: 1.4mg of Thiamin

Food Sources: Whole grains, nuts, beans, fish and pork

Deficiency: Thiamin deficiency may result in irritability, depression, muscle weakness and poor coordination.

Excess Amounts: Excess amounts of Thiamin are expelled in the urine.

Cautions: Alcoholics are frequently low in Thiamin.

Vitamin B2 - Riboflavin

Function: Vitamin B2 is a water-soluble vitamin that supports the metabolism of energy and is required in the support of bodily processes involving Vitamin B6, niacin, folate and Vitamin K.

Recommended Daily Amount*: 1.6mg of Vitamin B2

Food Sources: Milk and dairy products, eggs, meat, green leafy vegetables, nuts, liver, kidney and heart.

Deficiency: Signs of Vitamin B2 deficiency includes include scaly, dry skin, cracks in the skin at the corners of the mouth, swollen purplish tongue and burning, itching eyes.

Excess Amounts: No known cases of riboflavin toxicity have been observed.

Cautions: Ultraviolet light destroys Vitamin B2

Vitamin B3 - Niacin

Function: Niacin is a water-soluble vitamin that supports energy metabolism and helps enzymes function in the body.

Recommended Daily Amount*: 19mg of Niacin

Food Sources: Liver, meat, nuts and whole grains.

Deficiency: Niacin deficiency may cause diahorrhea, skin problems and mental disorientation.

Excess Amounts: May cause liver damage and stomach ulcers.

Vitamin B6

Function: Vitamin B6 is a water-soluble vitamin that performs a wide variety of functions in the body. It helps the body make protein and convert tryptophan into niacin and serotonin. It also helps to produce chemicals like haemoglobin, insulin and infection-fighting antibodies.

Recommended Daily Amount*: 2mg of Vitamin B6

Food Sources:  Fortified cereal, potatoes, legumes, nuts, port, kidney, fish and  chicken.

Deficiency: Low levels of Vitamin B6 can lead to depression, nausea and flaky skin

Excess Amounts: May cause nerve damage

Cautions: Low levels of Vitamin B6 are often found in vegetarians.

Vitamin B Complex - Folate – Folic Acid

Function: Folate is a water-soluble vitamin which is important for the production of DNA and RNA to make new cells which is especially important during times of rapid cell division and growth such as infancy and pregnancy. Folic acid is the synthetic form of Folate that is found in supplements and added to fortified foods.

Recommended Daily Amount*: 400µg of Folate

Food Sources: Green leafy vegetables, some fruits, legumes, liver, yeast, wheat germ and fortified cereals.

Deficiency: If Folate levels are low during the first stages of pregnancy, it may lead to neural tube defects in baby.

Excess Amounts: May interfere with medications and provoke epileptic fits if too much Folate is ingested.         

Vitamin B12

Function: Vitamin B12 is a water-soluble vitamin that works in tandem with Folate to support cellular replication. Vitamin B12 also synthesises myelin to protect nerve fibres.

Recommended Daily Amount*: 6µg of Vitamin B12

Food Sources: Meat and some fortified foods.

Deficiency: Low levels of vitamin B12 may lead to anaemia, nerve damage and very sensitive skin.

Excess Amounts: There are no mentionable cautions.

Cautions: Vitamin B12 deficiency is very common in vegetarians.

Vitamin B Complex - Biotin

Function: Biotin is a water-soluble vitamin that helps the cells metabolise protein, fat and carbohydrates and produce energy.

Recommended Daily Amount*: 30µg of Biotin

Food Sources:Eggs, liver, nuts, breads and cereals.

Deficiency: Biotin deficiency is rarely observed since it is widely available in foods, however symptoms may include hair loss, anorexia, nausea and muscle pains.

Excess Amounts: Excess amounts of Biotin are excreted in the urine.

Vitamin B5 - Pantothenic Acid

Function: Pantothenic acid is a water-soluble vitamin which helps the body's cells produce energy.

Recommended Daily Amount*: 6mg of Pantothenic Acid

Food Sources: Meat, chicken, fish, whole grains, legumes

Deficiency:Deficiencies are rare as Pantothenic acid is widely distributed in the foods we consume.

Excess Amounts:Too much Pantothenic acid may cause diahorrhea or water retention.

Glucosamine

Function: Helps to repair and renew cartilage tissue, allowing joints to move smoothly. Generally used by Arthritis sufferers. Glucosamine is made from crab, lobster or shrimp shells.

Recommended Daily Amount: 1500mg per day for Arthritis Sufferers with noticeable effects in 4-6 weeks

Cautions: Individuals with shellfish allergies, on blood thinning medication, pregnant or with diabetes should be particularly wary.

Chondroitin

Function: Chondroitin is said to help draw water and nutrients into the cartilage to make it more spongy an improve its shock-absorption qualities. It's derived from shark or bovine (cow) cartilage.

Recommended Daily Amount*: 800-1000mg of Chondtroitin is recommended for Arthritis sufferers to notice the effect. Consumers on blood thinning medication should be wary.

Cautions: People on blood-thinning medication should be particularly wary.

Omega-3

Function: Fish oil has been found to relieve pain and joint mobility in Arthritis sufferers. Omega-3s found in Flaxseed oil is believed to reduce levels of LDL and increase levels of HDL in people with high cholesterol.

Recommended Daily Amount*: 450mg of Omega-3 Fish Oil is recommended for Arthritis sufferers. 1 tablespoon of flaxseed oil 2-3 times daily with food is recommended for sufferers of cholesterol.

MSM

Function: MSM is said to have an anti-inflammatory affect for Osteoarthritis sufferers. It's a natural form of sulfer.

Recommended Daily Amount*: Osteoarthritis sufferers are recommended to take 1500mg per day

Policosanol

Function:Policosanol is a natural product that is made from the waxy coating of sugar cane. It has been shown to be effective in lowering levels of LDL and overall levels of cholesterol and has been shown to increase levels of HDL.

Recommended Daily Amount*: A single daily dose of 5 mg to 10 mg

Calcium

Function: Calcium is necessary to keep our bones strong.

Recommended Daily Amount*: 800mg of calcium per day. Children should ingest 1300mg and post-menopausal women shoult take 1200mg per day.

Magnesium

Function: Magnesium is required for the renewal of bone tissue.

Recommended Daily Amount*: Women should take 270mg of magnesium per day and men should take 320mg.

Boron

Function: Boron is said to inhibit the excretion of calcium and megneisum which may help reduce the rate of bone loss.

*The level of essential nutrients considered adequate to meet the needs of practically all healthy people. Children, elderly women, pregnant or lactating women usually have different recommended amounts. Always consult a healthcare professional before taking vitamin supplements.

Folic Acid

Function: There is research to suggest that the risk of child being born with neural tube defects can be significantly reduced if the mother consumes sufficient levels of folic acid prior to conception.

Recommended Daily Amount*: 400ug of folic acid should be consumed by fertile female daily

Iodine:

Function: Iodine deficiencies in a developing foetus may lead to stunted growth, diminished intelligence and retardation.

Recommended Daily Amount*: Pregnant females should ensure that