Choosing a Multivitamin

It is generally believed that eating a balanced diet will provide you with all of the nutrients you need to stay healthy. However, it is often difficult to ensure that you are consuming sufficient quantities of each vital nutrient every day. Consequently, many Australians take a daily multivitamin supplement as an insurance policy for their health.

It has been suggested that a good multivitamin supplement will provide your body with all of the essential nutrients that it needs and some non-essential nutrients.  It should provide you with up to 100% of the recommended daily dosage of these nutrients.

Recommended daily dosages of vital nutrients differ according to sex, age, life-stage (eg. Pregnancy) and heredity, so it's a good idea to seek a multivitamin product that is designed for your specific age or life-stage.

As a general rule of thumb, a multivitamin product should include the following 13 nutrients that are vital for our for our growth, digestion and nerve function. The daily recommended dosage* for the "average adult" is also stated.

• Vitamin A  - 600ug
• Vitamin D  - 5ug
• Vitamin E  - 10mg
• Vitamin K  - 80ug
• Vitamin C  - 75mg
• Vitamin B1 - Thiamin – 1.4mg
• Vitamin B2 - Riboflavin – 1.6mg
• Vitamin B3 - Niacin – 19mg
• Vitamin B6 – 2mg
• Vitamin B Complex - Folate – 400ug
• Vitamin B12 – 6ug
• Vitamin B Complex - Biotin – 30ug
• Vitamin B5 - Pantothenic Acid – 6mg

A good multivitamin product may also include the following minerals:

• Calcium – 1000mg
• Copper – 2mg
• Chromium – 120ug
• Iodine – 150ug
• Magnesium – 350mg
• Manganese – 5mg
• Molybdenum – 75ug
• Zinc – 15mg
• Iron - 15mg

A more comprehensive guide to these vital supplements is outlined below:

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 diarrhea 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 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.

Iron

Function: Active and vegetarian women may need to supplement with iron to maintain energy levels and reduce the risk of anaemia.

Food Sources: Meat, green leafy vegetables

Recommended Daily Amount*: 15mg of iron per day.

*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. 

Disclaimer

Healthy Comparisons does not give or purport to give any medical or healthcare advice and is not qualified to do so. You should not under any circumstances substitute qualified medical advice with information found in this fact sheet. The information contained in this fact sheet does not take into account the physical state, medical status or health requirements of any particular individual which are relevant to the proper diagnosis and treatment of any problem, condition or disorder. 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

Should I be taking a multivitamin?

Patients ask me this all the time. My answer is: yes. But make it a good one. Better still: get informed advice to help you get the most out of supplements. Did you know that you need more vitamin C if you are a smoker, more B-vitamins in times of stress, and more vitamin D if you have dark skin? A naturopath is trained to help you figure out what your body needs. But a multi is a good start.

Ok, outright nutrient deficiency diseases are very rare in the Western world these days. What I am talking about here are diseases like scurvy from lack of vitamin C, beriberi caused by a lack of vitamin B1 (riboflavin) or rickets due to vitamin D deficiency. A typical Western diet is easily sufficient to prevent such diseases in all but extreme cases.

But what we do see even here are 'suboptimal intakes'. To stick with our examples: Vitamin C functions as an antioxidant in our body. It is now widely recognised that having less than ideal vitamin C levels can increase the risk for a range of chronic diseases related to free radical damage. As for the B-group vitamins, suboptimal levels of folic acid, along with suboptimal levels of vitamins B6 and B12, are a risk factor for cardiovascular disease, neural tube defects, breast and colon cancer. A link to Parkinson's disease is also suspected. Low levels of vitamin D contribute to bone weakness and fractures. These are just some examples.

Admittedly, there is no really good clinical trial comparing people taking a multi with others that are not. Such a trial is hard to set up as it would have to go over a very long time, decades preferably,  with a huge number of people and taking the multi would have to be the only difference between the two groups – a tough ask when you think about it. But looking at all the evidence we have available today, even the Harvard School of Medicine recommended in a 2002 scientific review: "Pending strong evidence of effectiveness from randomized trials, it appears prudent for all adults to take vitamin supplements." (Fletcher RH, Fairfield KM. Vitamins for Chronic Disease Preventions in Adults.  JAMA. 2002;287:3127-3129) Basically, consider a good multi an insurance against suboptimal levels.

Now what to pick? Well, as a very rough rule of thumb with supplements: You tend to get what you pay for. More expensive formulas often have a better mix of nutrients or more absorbable compounds in them. This website will help you compare different products to some degree, so that's a good start. To make sure you get the good stuff, I recommend that you ask a well trained naturopath or nutritionist. They can also make sure you do not get too much of a good thing or risk interactions with any medication you are taking (although with a multi alone that would be quite unlikely).

A naturopath or nutritionist should also be able to advise you on how to use therapeutic doses of certain nutrients, i.e. how much vitamin C to reduce severity and duration of the common cold, how to use B-vitamins in times of stress or treat cervical dysplasia with folic acid and other nutrients, or how to use vitamin D in the treatment of certain autoimmune diseases such as multiple sclerosis or rheumatoid arthritis.

By Daniella Osiander. If you have any comments or suggestions what you would like me to talk about in this articcle, please go to www.tonikahealth.com.au and send them through the 'contact us' function.

Essential Ingredients That All Multi Vitamin Supplements Must Contain

When you are shopping for a good multi vitamin supplement the goal is to find one that will provide your body with all the essential and non-essential nutrients it needs. The big advantage is that you only have to take one tablet or a just a few to get all the nutrients for your body to function correctly. A good quality supplement can go a long way to helping prevent both mineral and vitamin deficiencies. Multi vitamins are used by a large number of people of all ages and genders to increase the level of essential nutrients in their body and reap the health benefits provided by these supplements.

In my opinion a good multi vitamin will contain at least 100% or more of the daily amount of essential vitamins you need to keep yourself healthy. Even though not all multi vitamins contain minerals, in many that do, they even exceed the 100% of the daily amount recommended by physicians.

Here are the minimum nutrients that a good quality multi vitamin supplement should always include: Vitamin A, B-complex, including B1, B2, B3, B4, B5, B6 and B12, Vitamin C, Vitamin K, Vitamin D, and Vitamin E.

In addition the best multi vitamin and multi mineral supplements should have these minerals, Calcium, Copper, Chromium, Iodine, Magnesium, Manganese, Molybdenum, and Zinc. For women I would recommend Iron as well although most of us get enough in our diet. Phosphorous is also a required mineral for our bodies, but we should get it from our diet too.

There are many studies that say we need even more than the multi vitamin and mineral supplements provide and therefore many companies offer a multi vitamin supplement that contains large quantities of Vitamin A, Vitamin C, Vitamin D, B complex, Vitamin K, Zinc, Magnesium, Manganese, Molybdenum and Chromium, with Vitamin E and Calcium supplements available separately. Even though this regimen requires you to take several different tablets, it does ensure that you have the daily amount of essential nutrients to keep yourself healthy.

The vast majority of the one-per-day multi vitamin supplements usually contain B-complex vitamins and varying amounts of vitamin A and vitamin D, depending on the kind of supplement you choose. Some one-a-day multi vitamins have large amounts of vitamin A and D, while others do not. Most multivitamins on the market only have small amounts of essential minerals, such as zinc, iron and copper, since the body does not require them in large quantities.

In our culture it is all but mandatory to take a good multi vitamin to make sure we are getting the nutrients we need. Most of us are not eating a balanced diet and without the vitamins we are setting ourselves up for health issues.

About the Author

Gregg Hall is an author living in Navarre Florida. Find more about this and Vitamins and Minerals Online at http://www.mineralsupplementplus.com

Essential supplements - Nutrition & Environmental Medicine Fact File

About the Author

Dr Greg Emerson is the Founder and Medical Director of the Emerson Health and Wellness Centre which opened in October 2005. He is a consultant in Nutritional and Environmental medicine. He is also a senior specialist in Emergency Medicine and in Diving and Hyperbaric Medicine. For 18 years he practiced in several large public hospitals including a period of time as an Associate Professor of Emergency Medicine at a major trauma hospital in Canada and as the Director of a leading Diving and Hyperbaric Medicine Unit. He is a lecturer, examiner and current board member for the Australian College of Nutritional and Environmental Medicine and a past-examiner for the Australasian College of Emergency Medicine. A long personal battle with illness led him on a profound exploration of healing processes and the prevention of illness. He reappraised both his medical focus and the way he approached health care delivery.

He believes in the intrinsic ability of the body to heal itself if the underlying cause of the illness is addressed. His practice revolves around three core principles, in the belief that almost all non-traumatic illnesses will respond to these principles:

• Elimination of food and chemical sensitivities
• Alkalinisation and detoxification
• Balancing of hormones

Dr Emerson regularly lectures both within Australia and internationally on Nutritional and Environmental medicine. He also runs his own successful international medical conference. His mission is to provide people with the knowledge, tools and motivation to live a life of extraordinary health, vitality and longevity.

Are Vitamin Supplements Really Necessary?

It is a fact that vitamins are important to a healthy diet. Without certain vitamins, your body could be at risk for disease. There are some studies on how specific vitamins can help specific illnesses. Some of those studies are mentioned below and references are listed at the end of the article.

However, most of the medical community seems to agree that getting your vitamins from whole foods is much better than taking supplements.

There are exceptions to this. For example, if you're pregnant, a folic acid supplement may be prescribed by your doctor. Another example is taking doctor recommended vitamin supplements for a specific illness.

Do not take vitamin supplements without consulting your health care provider, especially if you are on any medications or you have any illness or special health conditions (like pregnancy, anemia, heart condition, etc.).

Here are the most important vitamins:

Vitamin A

• Affects: skin, tissue growth and regeneration, eyes, white blood cells, bone and teeth growth and mucus membranes in mouth, nose, throat, lungs.
• Daily Recommended Dosage: 5,000 IU for men and 4,000 IU for women
• Whole Foods: whole milk, fat-free milk fortified with vitamin A, whole eggs, liver, beef, chicken, dark green leafy vegetables, carrots, sweet potatoes, spinach, broccoli, cantaloupe, mangos, apricots, tomato juice.
• Deficiency Symptoms: teeth and gum problems, fatigue, loss of appetite, dry, scaly skin, increase susceptibility to infection, night blindness. (Vitamin A deficiency would be rare in the United States, it occurs mainly in developing countries where people are malnourished.)
• Warnings: High doses of Vitamin A from supplements can cause birth defects, liver problems and reduction in bone density.
• Research: A recent study found that beta carotene along with other antioxidants and zinc may slow down macular degeneration. Your doctor will prescribe the proper vitamins if you have macular degeneration.

Vitamin B6

• Affects: brain and metabolism
• Daily Recommended Dosage: 1.3 to 1.7 milligrams
• Whole Foods: Poultry, fish, pork, eggs, soybeans, oats, whole-grain foods, nuts, seeds and bananas.
• Deficiency Symptoms: skin problems, anemia in adults, convulsions in infants
• Warnings: High doses of B6 may cause nerve damage.

Vitamin B9: Folic Acid

• Affects: developing fetus, red blood cell formation, protein metabolism, growth and cell division
• Daily Recommended Dosage: 400 micrograms
• Whole Foods: Citrus juices and fruits, beans, nuts, seeds, liver, dark green leafy vegetables (spinach, beet greens) and fortified grain products (rice, bread, cereal, pasta).
• Warnings: High doses over 1500 mcg/day should be avoided as it can cause a variety of symptoms like nausea and loss of appetite.
• Research: A Folic acid supplement can reduce the risk of neural tube defects in the developing fetus when taken by the mother before and during pregnancy.

Vitamin B12

• Affects: red blood cells, metabolism and nerves
• Daily Recommended Dosage: 6 micrograms
• Whole Foods: Meat, fish, shellfish, poultry, eggs and dairy products.
• Deficiency Symptoms: memory loss, disorientation, hallucinations, and tingling in the arms and legs

Vitamin C

• Affects: skin, immunity to illness, healing of wounds
• Daily Recommended Dosage: 90 mg for men and 75 mg for women (and an extra 35 mg for smokers)
• Whole Foods: Citrus juice and fruit, berries, tomatoes, potatoes, green and red peppers, broccoli and spinach.
• Deficiency Symptoms: weakness, irritability, weight loss, bleeding gums, infection, gangrene, hemorrhaging, wounds that won’t heal.
• Warnings: Excess vitamin C may cause mild diarrhea
• Research: A recent study found that vitamin C along with other antioxidants and zinc may slow down macular degeneration. Your doctor will prescribe the proper vitamins if you have macular degeneration.

Vitamin D

• Affects: bone, teeth and absorption of calcium
• Daily Recommended Dosage:
  up to age 50: 5 micrograms
  51 '70: 10 micrograms
  after 70: 15 micrograms
• Whole Foods: Vitamin D-fortified milk, vitamin D-fortified cereal, liver, egg yolks, fish and fish liver oils. And Sunlight!
• Deficiency Symptoms: bone softening
• Warnings: Prolonged use of excess Vitamin D is not recommended. Can cause kidney damage, high blood pressure, headaches, and other problems.
• Research: Vitamin D combined with calcium may slow bone loss and reduce fractures.

Vitamin E

• Affects: red blood cells, reproduction, aging
• Daily Recommended Dosage: 15 milligrams from food OR 22 IU from natural-source vitamin E OR 33 IU from the synthetic form
• Whole Foods: Vegetable oils, wheat germ, whole-grain products, avocados, nuts and peanut butter.
• Warnings: In rare cases when Vitamin E is taken in high doses it can cause many types of symptoms including bleeding and gastrointestinal problems.
• Research: A recent study found that vitamin E along with other antioxidants and zinc may slow down macular degeneration. Your doctor will prescribe the proper vitamins if you have macular degeneration. Studies have indicated that Vitamin E may slow Parkinson's and Alzheimer's diseases.

References and important quotes:

American Heart Association Vitamin and Mineral Supplements

"Vitamin or mineral supplements aren't a substitute for a balanced, nutritious diet that limits excess calories, saturated fat, trans fat and dietary cholesterol."

"Scientific evidence does not suggest that consuming antioxidant vitamins can eliminate the need to reduce blood pressure, lower blood cholesterol or stop smoking cigarettes."

National Eye Institute Age Related Eye Disease Study

"High levels of antioxidants and zinc significantly reduce the risk of advanced age-related macular degeneration (AMD) by about 25 percent."

American Academy of Pediatrics Folic Acid for the Prevention of Neural Tube Defects

"The American Academy of Pediatrics endorses the US Public Health Service (USPHS) recommendation that all women capable of becoming pregnant consume 400 µg of folic acid daily to prevent neural tube defects (NTDs)."

Mayo Clinic Using vitamin and mineral supplements wisely (There is quite a bit of information in this article, if you are considering taking vitamin supplements, read this article first.)

"Some nutrients may actually be harmful to your health when taken as a supplement."

"Concentrate on getting your nutrients from food, though, not supplements. Whole foods provide an ideal mix of nutrients, fiber and other food substances. It's likely that all of these work in combination to keep you healthy."

Harvard School of Public Health Vitamins

"There's good evidence that taking a daily multivitamin makes sense for most adults."

By: Renee Kennedy

Visit Information on Exercise Equipment for dieting and exercise info.

Weed Walk with Susun Weed

One of my first, and still one of my favorite, reasons for learning about plants was to become more in tune with my environment: the weather, the flows of water, the places of special energy, Mother Nature herself. The woods are lovely and deep, and there are many mysterious and powerful plants there, but they are special allies for special times. (Speaking of which, the Russian government, I am told, in desperation, went to consult with the witch Baba Mat, The Wise Old Woman Who Lives In The Land Of Many Tall Trees Beyond The Black Mountains. She is rumored to be an excellent herbalist and the only one who can save Mother Russia.) And while I like to walk in the woods, the plants I find myself using on a daily basis are the weeds right under my feet - in gardens, yards, driveways, playgrounds, hospitals, fence rows, institutions, and campuses. These ordinary plants have abilities that seem miraculous to me.

Shepherds's purse (Capsella bursa pastoris) is an annual in the mustard family. Cut the top half of the plant when it has formed its little heart-shaped "purses" and make a tincture to stop bleeding. Midwives dealing with postpartum hemorrhage and menopausal women who bleed heavily praise the prompt effectiveness of dropperful doses (1ml).

Cleavers (Gallium aparine) is a persistent, sticky plant which grows profusely in abandoned lots. To strengthen lymphatic activity cut the top two-thirds of each plant while it is in flower (or setting seeds) and tincture it in 100 proof vodka. I find it unsurpassed for easing tender, swollen breasts, PMS symptoms, and mild lymphedema. It is also reduces allergic reactions. I use 15-25 drops (0.5 - 1 ml) as often as every half-hour for 4-5 hours or as needed.

Chickweed (Stellaria media) has secret fiddolving powers. Ovarian cysts, dermoid cysts, lumps in the breast and elsewhere can't hold their own against her slippery ways when a dropperful (1 ml), is taken 4-5 times a day, persistently, for many months. And have you tried chickweed pesto? It vibrates with antioxidant power!

Dandelion (Taraxacum officinalis) is a persistent perennial of lawns and gardens and one of the best-known medicinal herbs in the world. All parts - the root, the leaves, the flowers, even the flower stalk - strengthen the liver. A dose of 10-20 drops of the tincture (0.5-1 ml) relieves gas, heartburn, and indigestion, as well as promoting healthy bowel movements. A tablespoon of the vinegar works well, too. More importantly, taken before meals, dandelion increases the production of hydrochloric acid in the stomach, thus increasing bio-availability of many nutrients, especially calcium. And the oil of the flowers is an important massage balm for maintaining healthy breasts. (There's lots more information on dandelion in Healing Wise.)

Dock, also called yellow dock, curly dock, and broad dock is a perennial plant, which my Native American grandmothers use for "all women's problems". I dig the yellow roots of Rumex crispus or R. obtusifolius and tincture them. I also harvest the leaves and/or seeds throughout the growing season to increase blood-levels of iron, reduce menstrual flooding and cramping, and correct hormone levels.

Groundsel (Senecio vulgaris) and Ragwort (Senecio jacobea) are some of the world's most ancient healing plants, having been found in a grave 60,000 years old. You can use the flowering tops and leaves to make a tincture which acts slowly to tonify the reproductive organs, ease PMS, and stop severe menstrual pain. A dose is 5-10 drops (0.2-0.5 ml) per day; used only once a day, but for at least 3 months. (A larger dose is used to speed up labor.)

Mallows (Malva neglecta, M. parviflora, M. sylvestres) are surprisingly deep-rooted. The flowers, leaves, stalks, seeds, and roots are rich in sticky mucilage which is best extracted by soaking the fresh plant in cold water overnight or longer, or by making a medicinal vinegar. The starch is extraordinarily soothing internally (easing sore throats, upset tummies, heart burn, irritable bowel, colic, constipation, and food poisoning) and externally (relieving bug bites, burns, sprains, and sore eyes). The leaves, flowers, and bark (especially) of the native Hohere (Hoheria populnea) are used in exactly the same way by Maori herbalists.

Plantain, also called ribwort, pig's ear, and the bandaid plant is a common weed of lawns, driveways, parks, and playgrounds. Identify it by the five parallel veins running the length of each leaf. You may find broad leaf plantain (Plantago major) with wide leaves, or narrow leaf plantain (Plantago lanceolata) with lance-thin leaves. Either can be used to make a healing poultice or a soothing oil widely regarded as one of the best wound healers around. Not only does plantain increase the speed of healing, it also relieves pain, stops bleeding, draws out foreign matter, stops itching, prevents and stops allergic reactions from bee stings, kills bacteria, and reduces swelling. A first-aid kit in a leaf!

I use a generous application of plantain oil or ointment (made by thickening the oil with beeswax) on sprains, cuts, insect bites, rashes, chafed skin, boils, bruises, chapped and cracked lips, rough or sore hands, baby's diaper area, and burns.

To make a fresh plantain poultice:

• Pick a leaf, chew it well and put it on the boo-boo.
  
• "Like magic" the pain, itching, and swelling disappear, fast! (Yes, you can dry plantain leaves and carry them in your first aid kit. Chew like you would fresh leaves.)

To make plantain ointment:

• Pick large fresh plantain leaves.
  
• Chop coarsely.
  
• Fill a clean, dry, glass jar with the chopped leaves.
  
• Pour pure olive oil into the leaves, poking about with a chopstick until the jar is completely full of oil and all air bubbles are released.
  
• Cap well.
  
• Place jar in a small bowl to collect any overflow.
  
• Wait six weeks. Then strain oil out of the plant material, squeezing well.
  
• Measure the oil.
  
• Pour into jars and allow to cool.

St. Joan's/John's wort (Hypericum perforatum) This beautiful perennial wildflower may be hated by sheep farmers, but herbalists adore it. The flowering tops are harvested after they begin to bloom (traditionally on Solstice, June 21) and prepared with alcohol, and with oil, to make two of the most useful remedies in my first aid kit. Tincture of St. Joan's wort not only lends one a sunny disposition, it reliably relieves muscle aches, is a powerful anti-viral, and is my first-choice treatment for those with shingles, sciatica, backpain, neuralgia, and headaches including migraines. The usual dose is 1 dropperful (1 ml) as frequently as needed. In extreme pain from a muscle spasm in my thigh, I used a dropperful every twenty minutes for two hours, or until the pain totally subsided. St. Joan's wort oil stops cold sores in their tracks and can even relieve genital herpes symptoms. I use it as a sunscreen. Contrary to popular belief, St. Joan's wort does not cause sun sensitivity - it prevents it. It even prevents burn from radiation therapy. Eases sore muscles, too.

Self heal (Prunella vulgaris) This scentless perennial mint is one of the great unsung healers of the world. The leaves and flowers contain more antioxidants - which prevent cancer and heart disease, among other healthy traits - than any other plant tested. And as part of the mint family, self heal is imbued with lots of minerals, especially calcium, making it an especially important ally for pregnant, nursing, menopausal, and post-menopausal women. I put self heal leaves in salads in the spring and fall, make a medicinal vinegar with the flowers during the summer, and cook the flowering tops (fresh or dried) in winter soups.

Yarrow (Achellia millefolium) This lovely perennial weed is grown in many herb gardens for it has a multitude of uses. Cut the flowering tops (use only white-flowering yarrow) and use your alcohol to make a strongly-scented tincture that you can take internally to prevent colds and the flu (a dose is 10-20 drops, or up to 1 ml). I carry a little spray bottle of yarrow tincture with me when I'm outside and wet my skin every hour or so. A United States Army study showed yarrow tincture to be more effective than DEET at repelling ticks, mosquitoes, and sand flies. You can also make a healing ointment with yarrow flower tops and your oil or fat. Yarrow oil is antibacterial, pain-relieving, and incredibly helpful in healing all types of wounds.

Susun Weed
PO Box 64
Woodstock, NY 12498
Fax: 1-845-246-8081

Visit Susun Weed at: www.susunweed.com;and www.ashtreepublishing.com

Vibrant, passionate, and involved, Susun Weed has garnered an international reputation for her groundbreaking lectures, teachings, and writings on health and nutrition. She challenges conventional medical approaches with humor, insight, and her vast encyclopedic knowledge of herbal medicine. Unabashedly pro-woman, her animated and enthusiastic lectures are engaging and often profoundly provocative.

How to Compare Multivitamins - Australia

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. Vitamin reviews from professional Australian Naturopaths.
4. 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!
5. Read and post vitamin product reviews to learn about other vitamin consumers' exepriences with the product
6. Join the vitamin forum to ask questions and share your experiences with other like-minded Australians
7. Read vitamin fact sheets to find out what to look for in vitamin products for the health condition that you are interested in
8. Look at 'new and interesting vitamin products' for other vitamins that may be of interest to you
9. Read vitamin articles which are at the bottom of the page specific to the health condition you are interested to find out more.
10. Subscribe to Vitamin Blogs from healthcare practitioners

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Vitamin Comparison - From empty air to boosting health

Multivitamins – who uses them? Well, you probably do, Americans spend $4,000,000,000 a year on multivitamins alone. 70 % Australians are no less keen on them, spending a tiny $2,300,000,000, and yes … that is a ton of zeros!!

Who needs them? Well the number of people that can say that every day they honestly eat a well-balanced diet of containing lots of fruits, nuts and vegetables, whole grains, dairy, along with chicken and fish is not just low, it is merely non-existent. Of the people who think they are doing well, most do not realize the sheer quantities that have to be consumed to maintain that ‘well-balanced diet’.

Okay, so almost everyone needs a multivitamin, but which one to choose? Having 30,000+ vitamins on the market presents so much choice it normally is a case of finding the bottle you think looks the nicest … or the cheapest. After all, a vitamin is a vitamin right?

Fortunately, 7 Canadian and American biochemists have come to rescue us from our ignorance. They looked at and compared what is in each of these multivitamins by separating and measuring each ingredient – that is, vitamins, minerals, anti-oxidants and other components.

They put together the ‘perfect’ multivitamin, which actually does not exist as some vitamins needs to be taken separately and it would be the size of large chestnut, and rather difficult to swallow!

They examined how absorbable the vitamins were, whether they were in the right amounts/form and the variety of vitamins and minerals. Also looked at was having the vitamins in the right combinations for the body’s needs. The score was how close each one was to that perfect multivitamin out of 100%.

In order of importance;
Nutritional Supplements %
USANA Health Sciences Essentials...................................... 73.7
Solgar Omnium ........................................................ 56.5
Thorne Research Al's Formula ......................................... 46.9
Clinicians Vitamin and Mineral Boost.................................. 45.1
NFS Nutraceuticals Ultimate Sports Multi ............................. 44.5
Thorne Research Basic Nutrients V .................................... 44.4
Thorne Research Basic Nutrients III .................................. 38.7
Solgar VM-2000........................................................ 37.9
Pharmanex Lifepak .................................................... 28.1
Amway NutriWay Double X .............................................. 27.3
GNC LiveWell Women's Ultra Mega ...................................... 26.1
Pharmanex Lifepak Women .............................................. 25.6
BioCeuticals Multi Essentials ........................................ 25.3
Pharmalliance OxiChel................................................. 24.8
Neways Orachel ....................................................... 24.1
Solgar Formula VM-75 ................................................. 23.1
Radiance Multi-Power ................................................. 22.6
Nutra Life Active Men's Multi......................................... 22.3
GNC LiveWell Mega Men ................................................ 21.2
Pharmanex Lifepak Prime .............................................. 21.0
Nature's Sunshine Supplemental Vitamins & Minerals.................... 20.6
Thompson's Multifort ................................................. 17.5
Nature's Way Mega Multi .............................................. 17.1
Thompson's Immunofort ................................................ 16.9
Nutra Life Active Women's Multi Plus ................................. 16.4
Eagle Tresos B PluSe ................................................. 16.4
Nature's Way Women's Energy Mega Multivitamin......................... 16.4
Pharm-a-Care Women's Mega Strength MultiVitamins ..................... 16.4
Bioglan Women's Complete Multi Compex .............................. 16.4
Pretorius Women's Live Better Multi Vitamin & Mineral ................ 16.3
Kordel's Men's Multi (without Iron) .................................. 15.4
Nutrition Care Formula SF88 .......................................... 15.1
Blackmores Women's Vitality Multi .................................... 14.1
Metagenics Multigenics ............................................... 14.1
Red Seal Women's Multi................................................ 14.0
Nature's Own Daily Multi Peak Performance ............................ 14.0
Mannatech GlycoLEAN Catalyst ......................................... 13.9
Natural Nutrition Mega Potency Women's Multi Vitamin with Selenium ... 13.7
Nature's Sunshine Mega-Chel .......................................... 13.5
Metagenics Multigenics Phyto Plus .................................... 13.5
Blackmores Women's Multi & Evening Primrose Oil ...................... 13.4
Natural Nutrition Mega Potency Fifty Plus Multi Vitamins ............. 13.4
Blackmores Sustained Release Women's Multi Vitamins & Minerals ....... 13.3
Natural Nutrition Mega Potency Men's Multi Vitamin with Selenium ..... 13.3
Red Seal Men's Multi ................................................. 13.3
Pharm-a-Care Men's Mega Strength Multi-Vitamin ....................... 11.7
Bioglan Men's Complete Multi Complex ................................. 11.6
Nature's Way Men's Energy Mega Multi-Vitamin Iron-Free ............... 11.6
Blackmores Sustained Release Multi Vitamins and Minerals ............. 11.5
Swisse Women's Ultivite Formula 1 .................................... 11.5
Pluravit Time-Release Multi .......................................... 11.5
Thompson's Men's Multi with Antioxidants ............................. 11.3
Herbs of Gold Executive Multi Vitamin & Mineral ...................... 11.1
Golden Glow Senior's One-A-Day Multi ................................. 11.1
Swisse Women's Ultivite No Iron or Iodine ............................ 10.9
Swisse Men's Ultivite Formula 1 ...................................... 10.8
Blackmores Sustained Release Multi Vitamins & Minerals + Selenium .... 10.7
Melaleuca Vitality for Women ......................................... 10.6
Reliv Now ............................................................ 10.4
Nature's Own Multivitamin Plus Omega 3 Fish Oil ...................... 9.1
Avon VitAdvance Women's Complete II .................................. 9.1
Good Health Men's Multi-Plus ......................................... 9.1
Pharma Foods Pharma Day with Selenium ................................ 8.7
Herbalife Formula 3 .................................................. 8.7
Kordel's Women's Multi Plus EPO ...................................... 8.6
Cenovis Mega Multi ................................................... 8.4
Thompson's Femmefort ................................................. 8.3
Microgenics Mega Multivitamin ........................................ 8.0
Melaleuca Vitality for Men ........................................... 7.5
Reliv Classic ........................................................ 7.5
Nutrition Care Formula 33SE .......................................... 7.4
Microgenics Women's Pro Active Multi Vitamin ......................... 6.8
Golden Glow Super One-A-Day .......................................... 6.7
Herron Clinical Nutrition Men's Multi-Vitamin & Minerals ............. 6.2
Blackmores Men's Performance Multi ................................... 6.2
Good Health Women's Multi-Plus ....................................... 6.0
Vitaplex Professional One a Day Multivitamin ......................... 5.0
New Vision Essential Vitamins ........................................ 4.7
Centrum Select 50+ ................................................... 4.3
Amway NutriWay Daily ................................................. 4.2
Microgenics Men's Essential Multivitamin ............................. 4.1
Myadec Gold A-Z Guard ................................................ 4.0
Red Seal Total Multi with Minerals ................................... 3.9
Centrum Complete from A to Zinc ...................................... 3.9
Cenovis 50+ Multi .................................................... 3.8
Guardian Women's Multi Vitamins & Minerals............................ 3.6
Herron Clinical Nutrition One-a-Day Women's Multi-Vitamns & Minerals . 3.6
Cenovis Multivitamin and Minerals..................................... 3.4
Amcal One-A-Day....................................................... 3.3
Berocca Performance .................................................. 3.2
Healtheries Women's Multi (AU) ....................................... 3.2
Cenovis Women's Multi ................................................ 3.1
Nature's Own Daily Multi Essentials .................................. 3.1
Pluravit Women ....................................................... 3.1
Golden Glow Women's One-a-Day Multi .................................. 3.1
Blackmores Multi + Gingko for 55+ .................................... 3.0
Pluravit 50 Plus ..................................................... 3.0
Healtheries Women's Multi (NZ) ....................................... 2.7
Hivita LiquiVita ..................................................... 2.6
Red Seal One-a-Day Multi & Minerals .................................. 2.6
Amcal Multivitamin & Mineral Effervescent............................. 2.6
Golden Glow Men's One-a-Day Multi .................................... 2.5
Bioglan Daily Plus Max ............................................... 2.5
Cenovis Men's Multi .................................................. 2.5
Myadec Multivitamins and Minerals .................................... 2.4
Nature's Own Multivitamin & Mineral .................................. 2.4
Herron Clinical Nutrition All-in-One Multi-Vitamin & Mineral ......... 2.1
Guardian Multi Vitamins & Minerals Hi Potency ........................ 2.1
Advocare Macro-Mineral Complex ....................................... 1.1

A staggering 50 out of the total 110 multivitamins did not even reach 10% and only the top 11 multivitamins were above 25% of what the human body needs on a daily basis.

The popular supermarket brands all featured below 10% possibly due to being forced to compete on price with other supermarkets. The downside for you, means the product you take every day is a hugely inferior supplement.

In other words, you get what you pay for. In some cases ignorance is bliss, in others it is a big wakeup call. My father has taken supplements for many years before and after he developed cancer and never once questioned the quality of what he was consuming. After reading this, he too, wondered why he ever thought not to research something so important to his health, when he did such a great job of researching anything else that he bought.

My advice, choose a multivitamin that is backed by a great company with a good reputation and do not just buy any old vitamin because of the price. You would be better off spending the money on something else.

By: Daniel Tolmie

Complete Multivitamins

Why take complete multivitamins? The answer is simple. Most people today do not eat a balanced meal. Many of us skip breakfast, eat a light lunch and then grab something from some fast food restaurant as an excuse for dinner. Complete multivitamins can give you the nutrients you are missing while you persist in your unhealthy diet.

It is easy for people to say that we should all eat properly. In the ideal world, someone would be getting up at some unholy hour to make a complete and hearty breakfast for the family so everyone could start the day with good energy. People often say that breakfast is the most important meal of the day and they are correct. Not only does it give us a boost in the morning, but throughout the day, it breaks down easier than meals we eat at night. It enables us not only to have energy during the day, improves our concentration, but also helps us maintain our weight.

In the real world, people often rise just in enough time to get showered and out the door to work or school. Most houses are chaotic in the morning and anyone is lucky if they can grab a cup of coffee. Lunches either consist of brown paper bag sandwiches or money to purchase whatever your child feels is a good lunch at school. All too often, this consists of a candy bar and a bag of potato chips. People struggle through the day and those who are lucky enough to work in offices often have some sort of celebration every other week where cake or sweets are involved. We all get home at dinner time and find that we do not have time to make dinner or are too tired. Or little Johnny has soccer practice. Or someone has to work late. So someone picks up chicken or burgers on the way home and this is considered dinner. This is the real world. The ideal world, where the table is set and a pot roast is cooking in the oven is a thing of the past for most of us.

Unfortunately, our bodies crave the ideal world. Our bodies need nutrients to survive. We cannot expect to live healthy lives by not eating breakfast, eating candy for lunch, consuming cake for a snack and burgers for dinner. It is unhealthy and does not provide us with the necessary vitamins our bodies crave.

Complete multivitamins give us all of the supplements that our bodies need to function. They are necessary to maintain a healthy lifestyle. If you want to test this out yourself, buy a bottle of complete multivitamins and take one every morning. Continue with your usual fanfare of an unhealthy diet and see if you have more energy. I guarantee you that you will. Your body has been craving complete multivitamins and you have not been treating your body very nicely by depriving it from them.

Of course, complete multivitamins, while providing us with the nutritional supplements we are often lacking, are no excuse to have an unhealthy diet. Someone who has a healthy diet and also takes complete multivitamins will improve their energy level, better maintain their weight and also boost their immune system.

Complete multivitamins come in various forms. There are some for women, men and children. Children should always take complete multivitamins as they often do not get the proper nutrition they need for a growing body. Today there are several different types of children complete multivitamins on the market and most of them have shapes and flavors that children enjoy. Some children continue taking these child multivitamins well into their teenaged years because they are chewable and taste pleasant. I know two teenagers who still take Flintstone complete multivitamins, but I am not going to mention any names. Teenagers, however, can greatly benefit from complete multivitamins because they tend to feel that a candy bar and bag of potato chips is a good lunch.

Older people also benefit greatly from complete multivitamins. As we get older, our bodies stop producing certain nutrients needed for survival. It is essential that older people get the proper vitamin supplements they need to stay healthy and fit.

In addition to providing our bodies with supplements we lack in our daily diet and boosting our energy and immune systems, complete multivitamins are a proven antioxidant. Those who worry about diseases such as cancer can benefit greatly from taking complete multivitamins. Many in the medical community believe that certain vitamins can ward off the mutation of cells that cause cancer.

If you are under the care of a physician, ask him or her about which complete multivitamins are best for you. Complete multivitamins are usually safe for everyone, you do not have to worry about getting too much of a certain supplement as complete multivitamins give you only what your body needs for the day. If you have a certain condition, your physician may even suggest different vitamin supplements to give you an added boost.

Complete multivitamins are essential in the real world. The world of no breakfast, potato chip lunches, and burger and chicken dinners. We simply are not getting enough nutrients to sustain good health. By taking complete multivitamins, we give our bodies a fighting chance against damage caused by poor nutrition.

By: Mario Churchill

Should I take a multivitamin?

Vitamin A, B, C, D, and E. Should you take one of each or a one-a-day multivitamin? That's a question which causes much confusion for the average consumer. Most people should be taking a multivitamin each and every day to ensure optimum health and to strengthen the immune system against colds, viruses, and various other common ailments. Some studies show that vitamins may help prevent certain diseases including heart disease, osteoporosis, and maybe even certain cancers. There have also been published reports showing that people who lack certain vitamins and minerals in their diets tend to age faster. More and more evidence suggests that multivitamins are a good bet for most people. You should check with your doctor first if you have any pre-existing conditions or any specific needs.

Ideally, vitamins, minerals, and nutrients should come from a well balanced diet. However, the reality is that most of us aren't eating enough of the right foods. The American Cancer Society suggests eating five or more servings of fruit and vegetables every day to help prevent cancer over a lifetime. To prevent diabetes, the American Diabetes Association suggests including fish in your diet 2-3 times a week. Most people are falling way short of these nutritional goals due to hectic lifestyles, poor eating habits, weight loss diets, and junk food. If you are one of those people who might not eat right every single day, a multivitamin should be included in your diet as insurance and can help you get the essential vitamins and minerals your body needs.

Who else should take a multivitamin?

Most people will benefit from a daily multivitamin, particularly pregnant women, people over the age of 50, dieters, vegetarians, and smokers. Smokers especially need their antioxidants. Cigarette smoke contains dangerous compounds called "free radicals". These "free radicals" react with cells causing problems and abnormalities. Antioxidants can reduce their negative effects and greatly decrease the damage already caused by them. A good multivitamin should contain as many of the following vitamins and minerals as possible: vitamin E, vitamin C, vitamin B2, vitamin B3, and vitamin B6, zinc, selenium, and copper.

Which multivitamin should you choose?

When choosing a multivitamin, look at the label and choose one that has nutrient levels at or close to 100% of the Recommended Daily Allowance (RDA). For most people, a typical multivitamin is sufficient. Reputable manufacturers of multivitamin supplements include Twinlab, Solgar, Country Life, Nature's Best, and Natrol to name just a few. There are also specialty formulas out there specifically tailored for men, women, children, seniors, athletes and bodybuilders. Bodybuilders and athletes deplete the vitamin and mineral stores in their body through strenuous exercise and weight lifting. These vital nutrients need to be replaced for peak optimal performance.

Additional tips:

- Not all multivitamins are created equal. If you're unhappy with your current multi, find a formula you truly like.

- Multivitamins come in capsules, tabs, and even liquid formulas. If you have trouble swallowing capsules or tablets, you may want to give the liquid formulas a try.

- If a multivitamin upsets your stomach, try taking it with food. This usually helps.

- Do not take more than is recommended on the package. Most formulas call for "one-a-day".

- Calcium is especially important for women. Try and choose a formula with 100% of the RDA Recommended Daily Allowance of calcium in each serving.

- While iron is essential to the human body, too much iron for men can be toxic and can potentially lead to heart disease, cancer, arthritis, diabetes, and liver disease. Most vitamin manufacturers make an "iron free" formula specifically for men.

- Try and find a formula that contains less than 9 milligrams of iron which is the amount experts suggest should not be exceeded.

- Try not to buy "cheap" vitamins from close-out or dollar stores. They tend to be of less quality than more trusted brands and may even be past their expiration dates.

Multivitamin precautions:

- Pregnant women should always consult their primary physician before undertaking any vitamin or supplement program.

- Severe vitamin deficiencies require medical attention and should not be treated with dietary supplements.

- Various medications have the potential of interacting with your multivitamins. Again, please consult your doctor if you are taking any medication for a pre-existing condition.

Remember, a multivitamin is no substitute for a healthy lifestyle and proper nutrition. Find a good multivitamin that is right for you, eat right, exercise often, don't smoke, visit the doctor at least once a year and stay well.

By: Adam Zunic

Multivitamins - A quick guide

The reason for taking a vitamin pill is because it makes up for the nutrients that are lacking in the foods we eat. Multivitamin supplements are so called because they contain several different vitamins or minerals instead of just the one. Furthermore, a multivitamin and mineral combination can provide some extra coverage in case of possible deficiencies.

The liquid multivitamin variety consists of a unique multivitamins formula which is suspended in liquid. This can be useful for people who can't or won't swallow the pills in the conventional way, maybe children or seniors.

Apparently more than 50% of Americans take a multivitamin of some sort, in the belief that it will help protect them against serious disease and other health problems. The experts in the health world are in disagreement over the usefulness of these supplements. A number of doctors and nutritionists say that a multivitamin a day is absolutely vital to maintain a healthy body, while some say that with the correct diet and exercise, there is no need for extra vitamins.

For a long time, consumers have been subjected to media advertising which asks them to believe that there is a perfect multivitamin which will suffice for all their health supplementation needs. The expert view is that the daily amount of a good multivitamin consists of more than one pill. Research has been done which suggests that a good supplement routine includes a multivitamin supplement, extra vitamin C, flaxseed oil, and also an antioxidant.

The good news is there is a lot you can do to avoid illness with the right nutrition and vitamins and this is a good place to start if you want to change your lifestyle for the better. In my opinion the best plan will always be to try and get your vitamins from your food. If this is not possible for some reason, {maybe your lifestyle or circumstances won't allow it} then I would definitely go ahead and take a daily multivitamin.

By: James Hunaban

What is the best Australian multivitamin?

What is the best brand of multivitamin?

Should I be taking a multivitamin?

What is the best multivitamin in Australia?

Who makes the best Australian multivitamin?

The answer to all these questions and more on the Healthy Comparisons Vitamin Forum. Ask questions and share experiences. Join our healthy community today.

Why take a multivitamin?

We all probably know somebody who takes vitamins. The question is whether taking vitamins is a fad or something needed for good health.

To start, we all know our bodies need vitamins and minerals and that our body alone cannot manufacture sufficient quantities to provide the foundation for all normal biological functions. Vitamins and minerals are necessary for normal metabolism, growth, and general well being. A single deficiency of any vitamin or mineral can endanger the whole body. Many people believe they are eating the 'right' foods, and getting the proper amount of essential nutrients in this way. And, of course, eating a balanced diet is one way to obtain the vitamins and minerals you need.

The problem is, few of us get a truly balanced diet. According to one U.S. Government survey of 21,000 people, not a single person obtained 100 percent of the Recommended Daily Allowance (RDA) for each of ten basic nutrients. Processing, storing, or even cooking can reduce the vitamin content of foods. Foods can also be adversely affected by chemical fertilizers, pesticides, and soil conditions. Nutrients are also adversely affected by heavy smoking, alcohol consumption, and numerous health conditions including obesity and chronic illness.

Your multivitamin should contain a full range of vitamins and minerals to meet essential nutritional needs. For example, the average diet frequently provides less than the recommended daily allowance for zinc. A low-dose supplement (15 mg per day) can fill in dietary gaps. Statistics show that over 65% of American diets are deficient in Zinc. Zinc is considered the most important mineral for proper immune system function. Magnesium is also an important element available in multivitamin form, and is also in a majority of American diets. A lack of this essential mineral can lead to fatigue, abnormal heart rhythms, muscle weakness and spasm, depression, loss of appetite, listlessness, and potassium depletion.

If you don’t take vitamins then you want to make sure you are eating properly Here are some challenges you would have to meet:

Challenge 1: Inadequate Fruits and Vegetables

Solutions:

* Eat a serving of fresh fruit at lunch and dinner as dessert
* Include a variety of vegetables for lunch and dinner. Choose dark green, leafy vegetables (such as broccoli, spinach, Chinese bok choy and kale) as well as bright-colored vegetables (such as bell peppers, tomato, avocado, sweet potato and carrot)
* Use fruits as snacks. Bring to work fruits that are easy to prepare (such as grapes, apple, banana, berries or cut-up melons).

Challenge 2: Inadequate Calcium

Solutions:

* Instead of snacking on cookies, choose low-fat yogurt or low-fat cheese with fruits as snacks throughout the day
* If you are not a cow's milk fan, try other calcium-rich beverages such as calcium-fortified orange juice, calcium-fortified soy or rice milk, or goat's milk
* Try other calcium-rich foods such as tofu and canned fish with bones

Challenge 3: Inadequate Whole Grains

Solutions:

* Choose whole grain bread when making sandwiches
* Have a serving of whole grain breakfast cereal or a bowl of oatmeal for breakfast
* Snack on popcorn instead of chips on movie nights
* Toss in brown rice, wild rice or barley in your soup

Taking a multivitamin daily is important to ensure optimum nutritional status for a certain population - particularly among pregnant and lactating women, as well as those with specific chronic diseases. For people older than 50 (men and women), a multivitamin or calcium/D supplement may be warranted as foods alone may be not able to deliver adequate calcium and Vitamin D to meet the increased needs. Always speak to your doctor or dietitian before starting a new supplement.

As fortified-foods are widely available, the expert panel recommended choosing a multivitamin with ingredients less than 100 percent of the daily value (% DV) to avoid toxicity.


A good multivitamin can give you reassurance that you are obtaining the proper amounts of vitamins and minerals needed for good health. Whatever your specific nutritional needs are, a multivitamin should be the foundation of any nutritional supplement or vitamin regimen and will significantly increase the effectiveness of the other supplements you take.

By: R. Fredriksen

Dr Emerson's Personal Supplement Program - Nutrition & Environmental Medicine Fact File

About the Author

Dr Greg Emerson is the Founder and Medical Director of the Emerson Health and Wellness Centre which opened in October 2005. He is a consultant in Nutritional and Environmental medicine. He is also a senior specialist in Emergency Medicine and in Diving and Hyperbaric Medicine. For 18 years he practiced in several large public hospitals including a period of time as an Associate Professor of Emergency Medicine at a major trauma hospital in Canada and as the Director of a leading Diving and Hyperbaric Medicine Unit. He is a lecturer, examiner and current board member for the Australian College of Nutritional and Environmental Medicine and a past-examiner for the Australasian College of Emergency Medicine. A long personal battle with illness led him on a profound exploration of healing processes and the prevention of illness. He reappraised both his medical focus and the way he approached health care delivery.

He believes in the intrinsic ability of the body to heal itself if the underlying cause of the illness is addressed. His practice revolves around three core principles, in the belief that almost all non-traumatic illnesses will respond to these principles:

• Elimination of food and chemical sensitivities
• Alkalinisation and detoxification
• Balancing of hormones

Dr Emerson regularly lectures both within Australia and internationally on Nutritional and Environmental medicine. He also runs his own successful international medical conference. His mission is to provide people with the knowledge, tools and motivation to live a life of extraordinary health, vitality and longevity.

Goji berries - Nutrition & Environmental Medicine Fact File

About the Author

Dr Greg Emerson is the Founder and Medical Director of the Emerson Health and Wellness Centre which opened in October 2005. He is a consultant in Nutritional and Environmental medicine. He is also a senior specialist in Emergency Medicine and in Diving and Hyperbaric Medicine. For 18 years he practiced in several large public hospitals including a period of time as an Associate Professor of Emergency Medicine at a major trauma hospital in Canada and as the Director of a leading Diving and Hyperbaric Medicine Unit. He is a lecturer, examiner and current board member for the Australian College of Nutritional and Environmental Medicine and a past-examiner for the Australasian College of Emergency Medicine. A long personal battle with illness led him on a profound exploration of healing processes and the prevention of illness. He reappraised both his medical focus and the way he approached health care delivery.

He believes in the intrinsic ability of the body to heal itself if the underlying cause of the illness is addressed. His practice revolves around three core principles, in the belief that almost all non-traumatic illnesses will respond to these principles:

• Elimination of food and chemical sensitivities
• Alkalinisation and detoxification
• Balancing of hormones

Dr Emerson regularly lectures both within Australia and internationally on Nutritional and Environmental medicine. He also runs his own successful international medical conference. His mission is to provide people with the knowledge, tools and motivation to live a life of extraordinary health, vitality and longevity.