Vitamins are nutrients that keep your body healthy, but that your body cannot produce by itself; they must be supplied by your diet or in dietary supplements. Vitamins are essential for normal functioning of our bodies and are needed for our bodies to grow, stay healthy, and to prevent and cure many diseases and potential health problems.

There are two categories of vitamins:

* Water-soluble vitamins – are not stored in your body and must be replaced every day. Your kidneys work to remove excess water-soluble vitamins that are not needed.

* Fat-soluble vitamins – are stored in the liver and fatty tissues, which are eliminated more slowly. Because they are not as easily eliminated, taking excessive fat-soluble vitamin supplements can be toxic.

There are two primary sources of vitamins:

* Synthetic vitamins are developed in the lab from coal tar derivatives. Most of the food supplements sold today are synthetic, which are cheaper to make than natural vitamins.

* Natural vitamins are a concentrated nutrient obtained from a natural source; no preservatives or artificial colors are used.

There is an ongoing debate about synthetic versus natural vitamins. Many natural food proponents say that synthetic vitamins are ineffective because the body does not absorb the nutrients, and that they do not contain the necessary co-factors that occur in nature. For example, in natural sources, bioflavonoids are present with vitamin C. In synthetic vitamin C, these bioflavonoid co-factors are not present. The other side of the debate says that synthetic vitamins have the identical molecular structure as natural vitamins, and that they are just as effective.

Your body needs at least 13 vitamins to promote growth and development, but in different amounts and for different reasons. They include vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12, and folate).

Here’s some information about each of these important vitamins.

Vitamin A is a fat-soluble vitamin important for bone growth, reproduction, vision, and cell division. It helps regulate the immune system, and may help white blood cells fight infections. There are two main types of Vitamin A, depending on whether it comes from a plant or an animal source. Vitamin A from plant sources is known as carotenoids and is obtained from colorful vegetables such as spinach and carrots. Vitamin A from animal sources is absorbed as retinol, found in foods such as liver and whole milk. Without enough Vitamin A, it is harder for your body to fight infections. Vitamin A deficiency is not common in developed countries, and is usually associated with strict dietary restrictions, Celiac disease, Crohn’s disease, or excessive alcohol use. Excessive Vitamin A is a risk factor for osteoporosis, as it can hinder the absorption of Vitamin D.

The B Vitamins are a group of 8 different vitamins: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), cyanocobalamin (B12), folic acid, and biotin. These vitamins are important for providing energy for the body, breaking down fats and proteins, and developing healthy muscle tone, skin, hair, eyes, mouth, and liver function. The B-complex vitamins can be found in whole-grain cereals, nuts, milk, eggs, meats, fish, fruits, and vegetables. These vitamins are water soluble, so excess doses are not common. Niacin is now being prescribed for reducing high cholesterol; side effects may include flushing, itching, and nausea. Folic acid protects against birth defects by helping regulate embryonic and fetal nerve cell formation so it’s normally included in Prenatal Vitamins.

Vitamin C, known as ascorbic acid, is a water-soluble vitamin necessary for healthy bones, cartilage, muscles, and blood vessels. Iron transports oxygen in the body and Vitamin C helps the body absorb iron. Vitamin C is found in fruits and vegetables, particularly citrus fruits, and a deficiency is associated with scurvy. Research indicates that Vitamin C may also be helpful for treatment or prevention of asthma, cancer, diabetes, and the common cold, although results are not conclusive. High levels of vitamin C have multiple side effects, including kidney stones, diarrhea, nausea, and gastritis.

Vitamin D is a fat-soluble vitamin found naturally in few foods, so it is now routinely added to such foods as milk. Sunlight helps the skin absorb it, however, the use of sunscreen to prevent sun damage and skin cancer also prevents the absorption of Vitamin D. This vitamin is necessary for the body to absorb calcium and to prevent rickets, and without Vitamin D and calcium, bones become weak or brittle. People at risk for Vitamin D deficiency include babies who are exclusively breastfed, older adults, those with limited exposure to sunlight, and obese persons. Excess levels of Vitamin D can cause nausea, constipation, weakness, and weight loss.

Vitamin E is a fat-soluble, super antioxidant, which protects cells against free radicals, which are molecules that contain an unshared electron. Antioxidants can safely interact with these free radicals that can damage cells and might contribute to the development of cardiovascular disease and cancer. Many foods provide vitamin E including nuts, seeds, and vegetable oils. Green leafy vegetables and fortified cereals also contain significant amounts.

Vitamin K allows blood to clot, helps prevent osteoporosis, and prevents cell damage. It is found in green leafy vegetables such as spinach, as well as in peas and carrots. It is rare to develop a Vitamin K deficiency, although severe levels of deficiency could lead to anemia. High doses of natural forms of vitamin K have not produced symptoms of toxicity.

Vitamins work together to regulate many processes within the body. A lack of vitamins or a diet that does not provide adequate amounts of certain vitamins can upset the body’s natural internal balance. Vitamin pills can’t replace eating healthy food. However, taking vitamins and supplements is a great way to ensure that your body is getting everything it needs to keep you healthy.

Janet Davis is a health and nutrition entrepreneur. She and her husband are founders of MarkandJanet.com, a website with uncompromising, premium products for your health conscious family. For more on natural vitamins visit http://www.MarkandJanet.com or go to http://www.MarkandJanetBlog.com

Urine testing has been used since ancient times for the detection of abnormalities. Early medical practitioners would pour urine on the ground and observe it to determine whether or not it would attract insects. If insects were attracted
to the urine, it indicated it was sweet, which we know in modern times to be a symptom of diabetes. In the sixteen and seventeen hundreds, it was common practice for physicians to actually taste their patient’s urine.

Fortunately, today’s clinicians no longer have to become quite so intimate with their patients body fluids and can rely on sophisticated analytical
techniques to uncover the wealth of information found in a simple urine sample.

Each of us has a unique physiological makeup. That is why it is very important to use vitamin supplements based on your body’s needs and biochemistry. The strategy of those low-cost one-size-fits-all vitamin supplements provide either too little of what you do need or too much of what you don’t.

Urine testing allows you to know which vitamin supplements to target specific areas of deficiency to help your body achieve an ideal nutritional and chemical balance.

For instance, urine sampling is an excellent method of evaluating:
- Hydration status
- Acid/Base balance
- Blood sugar regulation
- Existence of certain cancers
- Existence of pregnancy and complications of pregnancy
- Liver diseases
- Infections
- Functional nutritional status

While science limits us from testing for every conceivable illness, we can determine if certain nutritional deficiencies exist through urine testing. Urine testing really tells you what’s going on in your body, and what you need to know if these nutrients are getting into your cells and how your cells are using them. One of the best ways to do that is to look at the end products of your metabolism in your urine. These individual tests called ” Priva Test ” utilize a urine sample which you provide through an in-home test kit

Two main purposes exist for urinalysis:

1. The first is to diagnosis actual damage or disease to the physical kidney itself. In this instance, substances normally found in urine will be increased or decreased. This reflects alterations in the filtration system of the kidney due to disease. This
is the basis for the standard urinalysis screen.

2. The second is to detect disturbances such as endocrine or metabolic abnormalities. In this instance, the kidneys function normally but excrete abnormal amounts of metabolic end products, indicating alterations in metabolic pathways. This second function is the application that is used in the PrivaTest.

The three areas evaluated in the Priva Test are major areas of concern for any person living in our industrialized society. The three compounds measured in your urine at the laboratory give you vital information about:

- Your body’s ability to detoxify toxic substances.
- Your body’s ability to balance the production of an important regulatory compound influencing immune, nervous, and vascular system function.
- Your body’s ability to handle challenges to its antioxidant systems.

Each one of these areas can be manipulated favorably by personalized nutritional supplementation.

Find out more about urine testing for customized vitamin blending at http://www.CustomVitaminBlending.com

You may be asking yourself if it is possible to get sick from taking too many vitamins. Well the answer is yes. What many people don’t understand is that vitamins are just like any other medicine: You have to stick to the recommended dosage or bad things can happen.

I know that the pharmaceutical companies make them taste oh so good but treating your meds like they’re candy can have both mild and serious negative side effects. Let’s take a look at several different types of vitamins and evaluate just what exactly they can do that you may find undesirable.

Carrot Juice

Many people get on what is known as the Carrot Juice Diet. The idea is that carrots have enough protein and beta carotene to send you sky-rocketing to a better, fitter you. What most people don’t know is that the term “watch what you eat” can mean a lot more than just eating too much sugar.

The people who have drank gallons of this carrot juice to get fit have noticed that the palms of their hands and the soles of their feet begin to turn orange. It reminds me of the movie Willy Wonka and the Chocolate Factory, in which the girl, Violet, turns into a big, plump blueberry. It’s kind of the same thing, really, although you don’t actually turn into a carrot (that would be ridiculous).

Instead, the beta carotene, which is what makes the carrots orange in the first place, begin to take root in your skin and turn it a dull yellowish-orange color which, as you can imagine, is very distasteful. Don’t get me wrong, I think that drinking carrot juice, along with other vegetable cocktails, is very healthy for you; just make sure that you include other foods in your diet as well.

A good solid meal along with a nice fruit or vegetable drink is fine, just don’t over-do it and you’ll be fine. The carrot juice syndrome is thought, aside from the discoloration, to be completely harmless. Other vitamin overdoses, though, can lead to more problems than simply turning orange. Let’s continue through our exploration of these more lethal vitamins.

Vitamin A

Vitamin A can prove to be worse than you might think. While taken in small amounts this vitamin play an important role in vision, gene transcription, immune functions, embryonic development and reproduction, bone metabolism, haematopoiesis (blood production), general skin health, reducing risk of heart attacks and heart disease, and can be used as an antioxidant, taking more than the recommended dosage (five times the recommended amount, that is) can create problems such as liver damage, hair loss, blurred vision, and headaches.

While the blurred vision and headaches will go away, and hair loss can be repaired, it’s the liver damage that raises the most worry. Liver damage is definitely not something you want as it can be both fatal and permanent. Liver damage is a common problem associated with overdosing on many common medicines so just make sure you stick to the recommended amounts.

Vitamin B-6

Vitamin B-6 is just one of many in the Vitamin B system. It’s mostly good for your genes and overall brain function, which is good if you still want to be sane when you’re eighty.

The only real problem with vitamin B-6 is that if you take a good 200 times what you’re supposed to then it can cause numbness in your mouth and hands and might make walking a little difficult. It’s not a really big concern because you have to take such a heavy dose but it’s still not a good idea to overdose on it. Just stick to the prescribed amount; those doctors know what they’re talking about.

Vitamin C

Vitamin C is usually a tablet that looks like a Tums and tastes rather good, if you’re into tropical fruit flavors. There’s not really too much to worry about with Vitamin C either. Some people used to think that Vitamin C causes kidney stones but scientists are now saying that it’s all a load of crap.

Even so, don’t take too many of these tasty pills as high doses can sometimes cause stomachaches and diarrhea, which we all know is something to be avoided like the plague.

Vitamin D

Vitamin D, which is often found in dairy products and sunlight can sometimes cause an extra large amount of calcium to build up in your body and messes around with muscle tissue, including that of the heart.

Don’t worry about sunbathing by the pool, though, as you’d most likely get skin cancer long before you ever got Vitamin D poisoning. It takes about 125 times the recommended dosage to have any negative side effects, so the only real problem is if you intentionally overdosed on some vitamin D supplements. So as long as you play safe and don’t take more than what you should, you’ll be fine.

Niacin

If you haven’t heard of it before, don’t feel bad. Niacin is a drug that doctors sometimes intentionally overdose their patients with in order to lower cholesterol. Those patients who do overdose on it, though, might experience a bad case of the jaundice (that’s when your skin turns yellow) which is usually a sign of liver damage (the second side effect).

I know you may be looking for a quick fix to get rid of that cholesterol, and your doctor might be eager to help you do that, but there’s other, safer ways of lowering your cholesterol rather than overdosing on a drug. Start taking short jogs in the morning, eat your Cheerios, and please don’t take too much Niacin. It could be bad for your health.

Iron

Iron is a mineral that can be used as a vitamin to increase your red blood cell count, which is why a lot of old people and pregnant women take it to get healthier and stay healthy. Only six times the recommended dosage, though, can create problems relating to your body’s zinc absorption which is actually how your wounds heal and regulates your immune system.

Doesn’t it sound more logical to have a good immune system and fast healing by NOT overdosing on iron, which is the whole point of increasing your red blood cell count? A little bit of iron is fine but make sure you stick to what the bottle tells you. It could mean the safety of yourself, and if pregnant, your child.

I truly hope you learned something from this article and I wish you all the best of luck. Don’t overdose on anything because, as they say, too much of a good thing is a bad thing. They don’t call it OVERdosing for nothing.

Brian Jones, the author of Vitamin Overdose is a well known nutritionist. Vitamin Overdose is one of his most prolific works. Visit http://www.vitaminoverdose.net or http://www.vitaminoverdose.net/vitamin-overdose.html

GABA, or gamma-aminobutyric acid, is the most important natural neurotransmitter found in the brain. Discovered in 1950, GABA was researched and tested before it ultimately gained the reputation as a chemical that could induce relaxation, analgesia, and sleep. Studies have been conducted, two specifically, regarding the use of the supplement and its effect on relaxation and immunity to stress.

The first study was conducted with 13 participants. The study set out to look at the relationship between GABA intake and brain wave activity. The results showed that the GABA had greatly increased brain alpha wave activity within 60 minutes of being orally administered (it had also, in turn, decreased beta waves). These results indicated that GABA not only increased the propensity for relaxation, but, also decreased overall anxiety levels within the experiment’s participants.

The second study looked at participants whom were placed in a “stressed out” mental state. This was done by asking them to cross a swaying bridge. The volunteers were divided into two groups; a placebo group and a group who was administered GABA treatments. Immunoglobulin A (IgA) levels in the saliva were tested throughout the experiment (lgA inhibits relaxation). In the end, it was determined that lgA levels were significantly higher in the group that had received the supplementation, when compared to the placebo group. The conclusion indicated once again, that gamma-aminobutyric acid could be used as a natural relaxant within 60 minutes of oral consumption.

Taking GABA supplements, usually in the amount of 2-5 grams daily, has also shown to help in other self improvement efforts (for many individuals). In addition to its stress reducing abilities, GABA is speculated to be beneficial for weight loss and fat burning; at type of 24/7 metabolism booster, some believe. It has also proven to increase blood Human Growth Hormone levels (HGH) in various studies. This is important to many body builders, as increased HGH levels typically lend to increased strength and muscle density. Since it is difficult for the supplement to cross the blood brain barrier, however, many skeptics have dispelled that the supplement is overly effective within the realms of weight loss or HGH production.

What is the best way to decide whether or not gamma-aminobutyric acid supplementation is for you? Consult a physician and try it! GABA has worked wonders for thousands of people worldwide. While its effects have been proven to reduce anxiety and increase relaxation, there is also a lot of evidence to argue that supplementation may be just as beneficial for insomnia, weight loss, and body building.

gamma-aminobutyric acid can be found it most health food and dietary supplement stores. Recommendations on dosage can be found directly on the GABA supplement label. However, it is highly recommended that you start off with a light dosage – typically less than 1-2 grams. To this point, few studies have been conducted on GABA effects and long term supplementation. Furthermore, you should note that there is no “standard dosage” for GABA within the health and dietary supplement industry. The supplement’s side effects, though very mild, have also been noted. Starting out small and gradually building your way up is the best way to go when using GABA supplements.

Paul Guenther is a Website and SEO analyst for Health-Supplements. For more information on GABA:
http://freakynutrition.com/ | http://health-supplements.biz/

Inositol is a naturally occurring isomer of glucose, found in various forms. It is a member of the “B Complex” group of vitamins, though it is not a vitamin in itself. The most common form of inositol is myo-inositol. The nutrient is a direct precursor of phospholipids, a major component of cellular membranes, which helps to maintain proper transfer of electrical energy and nutrient transfer across the cell membrane. In essence, inositol helps to facilitate healthy cell membranes, which in turn, facilitate nerve impulse in the brain.

Inositol also participates in the action of serotonin, a neurotransmitter possessing effects known to be beneficial in battling depression and anxiety. Inositol is said to influence increased serotonin production. This is different than most SSRIs or anti-depressants, which simply protect serotonin from being absorbed and depleted. Inositol, however, should not be stacked with convention SSRIs or anti-depressant medications, as it could potentially result in serotonin poisoning.

Inositol is present in a typical North American adult diet, though only in amounts of about 1 gram daily (or less). A single gram represents a fairly small amount of inositol, thus, supplementation is typically necessary to receive therapeutic effects for depression, anxiety, and/or OCD. Inositol can be found as a naturally occurring nutrient in seeds, nuts, citrus fruits, cereals and legumes.

Inositol as a Medication for Depression

Many individuals seek the treatment of depression. Natural remedies for depression, including herbs for depression, and, herbs as an anxiety disorder treatment have long been sought. Though not an herb, so to speak, inositol has been reported decreased in those suffering from depression. In a double-blind controlled experiment, participants were given 12 grams of inositol daily for a period of four weeks. At the four week mark, participants who had been administered the inositol treatment had benefited significantly on the Hamilton Depression Scale; especially when compared to those who had been given a placebo.

Inositol seems to work for anxiety, panic attacks, and OCD, additionally. In a different study, participants were administered up to 18 grams of inositol daily for a 12 week period. This experiment was a double-blind, controlled, random order crossover study. Significant reductions to OCD severity and anxiety followed the treatment. Notable improvements on the Hamilton Rating scale for Anxiety scores, agoraphobia scores, and Clinical Global Impression Scale scores were seen following the Inositol treatment.

Dosage & Side Effects: Inositol for Depression

While most studies indicate that 12-18 grams daily is the proper dosage for therapeutic effects, many individuals have reported positive results after using much smaller amounts. These amounts typically ranged from 1-3g daily, taking dosages of 500-1000mg three times daily. Most capsule/table forms of inositol come in 500mg servings; thus, reaching the necessary 1-3 grams is typically not too difficult a feat to achieve (especially when compared to other natural remedies for depression). Most first timers seem to start with a 500mg dose, 3 times daily. Since there is no proof that amounts less than 12 grams/daily are effective, actual dosage amounts and requirements may vary greatly. Be sure to consult a physician before starting an inositol supplementation regimen.

Inositol should be taken for a period of 4-6 weeks before positive effects can be expected. This 4-6 week ramp up period has been found not only necessary, but, beneficial in most studies conducted on the nutrient. Again, one should not expect to see any positive effects on depression, anxiety, or OCD until 4-6 weeks after the commencements of inositol supplementation. Furthermore, some mild side effects have been studied and reported with daily inositol supplementation, including gas and diarrhea. Some speculate that inositol side effects may be beneficial, however, and that the regulation of serotonin in the brain can help to improve sleep and reduce insomnia. All in all, inositol might be a very beneficial alternative treatment for depression and anxiety.

Paul Guenther is a Website and SEO analyst for Health-Supplements and Freaky Nutrition. More information on Inositol for depression and anxiety can be found at http://health-supplements.biz/ and http://freakynutrition.com/

Magnesium deficiencies are far more common than most people realize and this can contribute to migraine headaches and high blood pressure. Studies have shown more than 50% of migraine sufferer’s have low levels of magnesium during an attack and receive fast relief after taking magnesium.

Supplementing with magnesium every single day can actually reduce the frequency and severity of migraine headaches. A mere 25% of people in the U.S. get the recommended daily intake (RDI) of 420 mg. of magnesium.

Foods that contain magnesium include nuts, whole grains, unpolished rice, legumes and leafy green vegetables like spinach. Unfortunately, most of these foods are left out of people’s diet due to relying on too many highly processed foods and drinks.

Plus, there are several factors that can deplete whatever magnesium stores you do have in your body:

1. Caffeine removes magnesium from your system, so if you have a cup of coffee in the morning, make sure you take a calcium/magnesium supplement after your morning java.

2. Many heart and blood pressure medications decrease magnesium levels. Calcium and Magnesium actually help to lower blood pressure naturally, however, check with your doctor first before stopping any medication.

3. Soft drinks contain phosphates that bind with magnesium and prevent absorption. Do what you can to stay away from soft drinks. Find alternatives you can live with and still enjoy!

4. Diet drinks are just as bad because they contain aspartame sweetener which as the same effect and prevents absorption of magnesium.

5. People who smoke cigarettes and drink alcohol on a regular basis will disrupt their magnesium levels.

6. Steroid and antibiotic medications and drugs used to treat asthma, diabetes and epilepsy will deplete magnesium levels.

Women are particularly prone to magnesium deficiencies because they give their babies magnesium during pregnancy, breast feeding and during delivery. When you add “dieting” to the mix, no wonder 75% of migraine sufferer’s are women.

All of these factors make it rather difficult to re-establish the proper levels of magnesium in women’s bones. A sign or symptom of a magnesium deficiency is constipation which appears to be a major problem for many women today.

Unfortunately, many of the different magnesium supplements on the market today are poorly absorbed and even the content or amounts are questionable. This explains why many people who might be taking magnesium, are not experiencing any relief from their migraine headaches.

Taking magnesium orally is safe as long as the kidneys are functioning properly. If you do have a kidney problem, visit with your doctor first before adding any additional magnesium supplement.

Blood vessels in the intestines help control the amount of magnesium that gets absorbed and too much can result in diarrhea or loose stools. Monitoring your stools is actually the easiest way to help regulate a dosage of magnesium – the trick is to take enough without causing diarrhea. If you are constipated, then you may be deficient in magnesium and you could gradually increase your daily dosage by about 10-20 percent.

Look for a magnesium supplement that offers sustained-release which will help you avoid the laxative effect. Snack on a crisp apple dipped in almond butter for an afternoon snack. Almonds are a great source of magnesium and wonderful sprinkled on a salad or fish.

You will often see supplments combining 500 mg. of calcium with 250 mg. of magnesium which are great to take in the morning which will help to lower blood pressure during the day. Take it again at night, about an hour before bed time and it will help calm your heart, muscles and make it easier to get a good night’s sleep.

Sherry L. Granader, ACE, AFAA, NETA, ACSM, BBU, is a Nutrition Consultant, National Speaker and Spokesperson, Author and Writer. She teaches Yoga, Pilates and Group Exercise classes. Download her FREE “Eat Right, Feel Good, Lose Weight, Have Fun” Cookbook at http:// www.sgtotalhealth.com