VITAMINS
DESPITE RECENT NEGATIVE MEDIA REPORTS AbOUT THE INEFFECTIVENESS OF MOST VITAMIN SUPPLEMENTS, YOU WILL PRObAbLY FIND MANY OF YOUR PATIENTS STILL SEEKING ADVICE AND GUIDANCE ON WHICH VITAMINS WILL bE bENEFICIAL TO THEM.
ABC I
n May last year, headlines screamed about vitamin and mineral supplements being ‘a waste of
money’ and, in some instances, having the potential to ‘actually harm the body’.
The headlines came as a direct result of a Canadian study, which had pooled the findings from existing research into the role of vitamin and mineral supplements for the prevention and treatment of cardiovascular disease.
The review found that taking the most widely used supplements – multivitamins, vitamin D, vitamin C and calcium – had no significant effect on the risk of heart-related illnesses and concluded, in fact, that some supplements, such as vitamin b3 (niacin), may actually do more harm than good.
At present in the United Kingdom, everyone is advised to consider taking a vitamin D supplement during the winter; women who are trying to get pregnant, or who are in the first twelve weeks of their pregnancy, are recommended to take a folic acid supplement, and vitamins A, C and D are recommended for children aged between six months and five years.
Most vitamins can be sourced from a healthy diet, but, in the event that a patient does not follow such a diet, these are the most common signs of deficiency.
30 - PHARMACY IN FOCUS
of vitamins
Vitamin A: essential for healthy skin, inside and out. It functions as an antioxidant, supporting the immune system and is crucial for vision.
Vitamin A occurs in two main forms: retinol, found in animal products such as liver, meat, cheese and eggs; and beta-carotene, which is found primarily in yellow-orange vegetables, such as carrots, sweet potato and peppers. beta-carotene is converted into vitamin A in the liver. Vitamin A deficiency is rare in developed countries, but, if it does occur, it can lead to the development of eczema and other skin problems, dry eye syndrome and other eye problems.
B vitamins: these help to make energy from our food and are also needed for brain function and stress management:
• Vitamin b1 (thiamine) helps turn glucose, the brains main fuel, into energy. Children who are low in vitamin b1, may be prone to poor attention span and concentration
• Vitamin b2 (riboflavin) is particularly important for hair, nails and eyes. Deficiency signs include eczema, dermatitis and cracked lips
• Vitamin b3 (niacin) is crucial to blood sugar balance. Deficiency in this vitamin can result in low energy, headaches, irritability and skin conditions such as eczema
• Vitamin b5 (pantothenic acid) is the key memory and anti-stress vitamin. Signs of deficiency include muscle cramps, poor concentration, nausea, low energy or anxiety
• Vitamin b6 (pyridoxine) is needed for hormone production and to make the happy neurotransmitter serotonin. Signs of deficiency can include depression, irritability, muscle cramps, low energy or flaky skin
• Vitamin b12 (cobalamin) helps the blood carry oxygen and it is essential for nerves. Signs of deficiency include poor hair or skin condition, low energy, constipation, tender sore muscles and pale skin.
b vitamins are found in a wide variety of foods. Wholegrains such as oats and barley, and fresh vegetables such as spinach and watercress, are some of the best sources. Vitamin b12 is the only exception here as it is only found in foods of animal origin such as eggs and fish.
Vitamin C: a powerful antioxidant, vitamin C is best known for its role in fighting infections, colds and flu. Deficiency symptoms include frequent infections or infections that are hard to shift, low energy or bleeding gums. The best foods in which to find vitamin C are fresh fruits and vegetables such as broccoli.
Vitamin D: This vitamin – the ‘happy hormone’ – is proving to be extremely beneficial to a wide variety of healthcare issues. Vitamin D is a hormone that helps the body to absorb calcium. The skin naturally produces vitamin D when it’s exposed to sunlight, but the particular wavelength required to produce vitamin D from the sun is, however, only available for three or four months in the summer, barring rain and cloud. Also, the skin needs to be exposed at the hottest time of the day for about fifteen minutes. In addition to the sunlight issue, only a small amount of vitamin D can be obtained from our diet – particularly from foods such as oily fish, eggs and fortified cereals. For that reason most people in the UK have inadequate intakes of vitamin D and so the government has suggested that people take a vitamin D supplement.
Omega 3: Omega 3 is an essential fatty acid, which is essential for the body to function. Two important omega-3s, DHA and EPA, are mainly found in oily fish including salmon, mackerel and sardines. Omega-3 is good for the joints, brain and heart, but has also been proven to help with sleep patterns and to lower blood pressure. A recent study suggested that the majority of women are mildly deficient in omega- 3 and are likely to be suffering from deficiency symptoms, such as poor sleep and dry skin.
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