By Jonathan Evans
Herbal Information Specialist for the Herbarium
You may remember my previous column on minerals – an overview of these important supplements. At that time I also said I would follow up with information on vitamins. This is going to take several columns to cover because of the sheer amount of information on these little marvels of nature.
I will endeavor to be as concise as possible, considering the subject matter.
Vitamin A:
Vitamin A is fat soluble and measured in International Units(IUs).
There are essentially two types; Preformed such as is found in fish liver oil and other animal sources (retinol) and provitamin A (such as beta carotene) found in dark green and orange vegetables, and fruit. Vitamin A is a powerful antioxidant and important for body and tissue repair, fighting infection, night vision, hormone synthesis and glandular function; important for bones, eyes, hair, immune system, soft tissue and teeth.
Some depleting factors include: alcohol, aluminum containing antacids, cold weather, cortisone, laxatives, liver disease, strenuous exercise within four hours of consumption and diabetes.
Toxicity: Vitamin A is not excreted and high doses can lead to toxic effects. The big problem: what is a toxic level?
Government levels are set at 5,000 IUs, but other sources suggest 10-30 thousand units are fine. Toxicity is definitely achieved at 50,000 units, but this is at a continuous intake for an extended period of time.
Adding to the confusion is: what are the toxic symptoms of Vitamin A toxicity? These include ankle swelling, appetite and weight loss, dry scaly lips and shedding skin, fatigue and hair loss. Guess what deficiency symptoms might include: appetite loss, skin problems, dry hair, fatigue, insomnia….
Beta-carotene is a water-soluble form of vitamin A. Your body takes the beta-carotene and converts it to vitamin A. Many vitamins will list the breakdown of fat and water-soluble components. (80/20 water to fat ratio) Usually your body will utilize the beta-carotene and produce enough vitamin A for your needs.
A note: I have observed that people are not getting enough vitamin A in any event. The number of people coming in with skin problems alone has risen dramatically since the government reduced the vitamin A levels to 5,000 IUs.
Vitamin B complex will be covered next column. There is just too much information to fit this time.
Let’s move to vitamin C, which I have written about extensively in the past.
Vitamin C:
Vitamin C is water soluble and measured in milligrams (mg). Government recommended amount 60 mg (approximately the amount found in an orange).
Suggested amount for bowel tolerance – average daily amount 500-1000 mg.– too much C can cause loose stools.
Vitamin C is found in citrus fruit, most fresh fruit and vegetables; cantaloupe, mangoes, tomatoes, cauliflower, asparagus, mustard greens, salmon, and beef liver (who knew?)
Vitamin C is a powerful antioxidant, necessary for collagen production, stress, detoxifying, healing (burns and wounds) red blood cell formation, infection resistance, bone and tooth formation, thinning mucus, cancer prevention, gallstones, kidney stones, and connective tissue formation and maintenance.
Vitamin C also helps with building blood vessels and repairing blood vessels. If your blood vessels remain strong and smooth, plaque cannot build up. Plaque is the sticky substance your body deposits for repair, sort of like repairing potholes. Vitamin C is stored in the adrenal glands and is essential in the formation of adrenalin.
Along with vitamin C, there are bioflavonoids which one could consider the rest of the C complex. Bioflavonoids are found in the skin and pulp of fruits and are very important for blood vessel repair and growth, and reducing bruising.
Vitamin C also has been used as a cancer fighter. Linus Pauling, the only man to receive two individual Nobel prizes in two different categories, did extensive research in to Vitamin C. Many ridiculed him for his research in the area, but the old fella outlived his critics.
Since vitamin C is water-soluble it is important to take it more than once a day. Some of the factors that deplete vitamin C include tobacco, antihistamines, aspirin, oral contraceptives, stress, cortisone and vitamin A deficiency.
That is all the time we have for this episode, so join us next month as we continue our excursion down the nutritional highway.
— Jonathan
Send questions on botanical remedies to: Natures Rx: Jonathan Evans at herbarium258@gmail.com, or by regular mail to: The Herbarium, 264 Exchange St., Chicopee, MA 01013. If requesting additional info, include a self-addressed stamped envelope.
