VitaBlog The Vitacost Blog: Views and News on Vitamins, Supplements and Herbs

EFAs Vital to Healthy Nervous System

Essential fatty acids come in two types, omega-3 fatty acids and omega-6 fatty acids. They're called "essential" because they're essential to good health, but are not produced in the body and must be obtained through diet.

As Americans consume far too many of the omega-6 fatty acids found in meat, animal products and common cooking oils, the awareness for greater amounts of omega-3 EFAs has increased in recent years. Although omega-6 EFAs and omega-3 EFAs should ideally be present in our diets at a ratio of 3:1 respectively, it's as high as 40:1 for some Americans, which is why obesity is a national epidemic.

EFA supplementation has been recommended for as many as 60 health conditions, ranging from high cholesterol and blood pressure to inflammation, memory loss and aching joints. In 2004, the FDA recognized EFAs for their potential in promoting cardiovascular health, and studies by the American Heart Association suggest that diets rich in EFAs may result in a number of positive health effects.

Buffered Vitamin C Powder Delivers Antioxidants and More

It may be that buffered vitamin C powder not only wards off colds and flu, it may assist in weight management, according to the journal Science News. As a result of high calcium content, certain buffered vitamin C brands may also buffer weight gain, say experts.

In addition to being a hypoallergenic form of vitamin C, brands such as Nutricology, Allergy Research Group and a handful of others contain high levels of balanced calcium and magnesium which, when supplemented in the diet, may be the difference between burning body fat or storing it around the belly, arms and thighs.  In experiments with mice at the University of Tennessee, researchers found that diets low in calcium may broaden channels that stimulate fat synthesis while suppressing fat breakdown - not good for those looking to lose weight and boost lean muscle production.

Should you rely solely on buffered vitamin C to help with weight management? Probably not, as the key to unlocking the true healthy you will only turn with a balanced diet, plenty of exercise and a selection of supplements geared toward healthy living.

The Benefits of Biotin: Don't Leave Home without It

Better known as vitamin B7 (and sometimes vitamin H), biotin is a nutrient that benefits healthy skin, hair, nerves, bone marrow, sex and sebaceous glands. What's a sebaceous gland you ask? They're sebum secreting glands connected to hair follicles, the eyelids, penis, labia minora and nipples. I'll bet you think biotin is important by now, don't you? Well you're right!

Although this relatively well known nutrient is produced naturally in the body, many say a little extra goes a long way. Heightened levels of biotin have been found to slow premature graying and balding, and to efficiently metabolize fats and carbohydrates in the body, aiding weight management and fat loss. And if those aren't good enough reason's for a biotin boost, here's a few more.

Biotin is used by every cell in the body. It plays a major role in cell growth and division, and in the manufacture of both DNA and RNA, those things that determine our genetic make up. It's also fights yeast infections, which for those who get them frequently, know they are notoriously difficult to combat.

The list of food sources high in biotin include beans, breads, brewer's yeast, cauliflower, chocolate, egg yolks, fish, kidney, legumes, liver, meat, molasses, dairy products, nuts, oatmeal, oysters, peanut butter, poultry, wheat germ and whole grains, which means those with poor diets may be subject to a biotin deficiency down the road.

So, stop wondering and experiment with a few biotin supplements - or biotin-enriched hair, skin and nail products for that matter. Most are reasonably priced and backed by the simple fact that quality of life has improved for so many who have increased their biotin intake.

What on Earth is B Complex?

Once thought to be a single vitamin, B complex is now classified as 12 related water-soluble compounds. Four are synthesized by the body, but the remaining eight are not, and function as co-enzymes in the body in achieving optimum health.

You're probably familiar with thiamine, riboflavin and thiamine, as these words often appear as added nutrients on the ingredient labels of processed foods. Respectively, they are B complex vitamins B1, B2 and B3 and are all essential to metabolism. The benefits of the remaining 12 B complex vitamins, B5, B6, B7, B9 and B12, range from a healthy heart and brain, to the production and absorption of other nutrients needed to maintain strong bones, teeth, nails and hair, and to produce energy in the body. So what happened to vitamins B4 and B8?

In short, nutrition is not a perfect science. Vitamin B4 technically exists as adenine, which is one of the five nitrogenous bases that helps make up the code in DNA and RNA - but it's rarely referred to as B4. Vitamin B8 and B9 appear interchangeable in the literature and both refer to folic acid or folate, needed for cell replication and growth.

Natural sources high in B complex vitamins include meat and dairy products, which is why strict vegans and vegetarians are often encouraged to supplement their whole food diets with a complete B complex supplement. But meat and milk lovers don't be fooled! Nutritionists say most people, including you, don't get enough B complex in diet and should consider daily supplementation.

Vegans are Strongly Encouraged to Supplement with B12

Similar to other B complex vitamins, B12, also referred as cobalamin, is an essential, water-soluble compound said to trigger healthy metabolic reactions in the body. Unfortunately, the nutritious form of vitamin B12 can be obtained only through food sources such as red meat, chicken, fish and others, leaving strict vegans in a quandary. "Where does a vegan get essential B12?"

Finding the answer is important for some, because too low levels of vitamin B12 can result in either megaloblastic and / or pernicious anemia. The former is from inadequate intake of B12, common to vegans, while the latter occurs from poor absorption of vitamin B12 by the body due to lack of intrinsic factor (IF), a normal stomach substance sometimes deficient in those with autoimmune disorders.

Now many an Internet blogger will tell you that associating B12 deficiency with veganism is nothing but a myth, or at least that humans don't need as much B12 as nutritionists claim. Laboratory research, however, suggests that B12 supplementation may improve respiratory vigor, boost arterial flow, aid intestinal inflammation, stabilize mood disorders, help to balance blood sugar and cholesterol, and strengthen bones. Now that sounds attractive to both vegans and non-vegans alike, doesn't it?

Get some B12 in your diet, whether through whole food or dietary supplements - vegan or non-vegan. Although studies regarding nutrition and dietary supplements are relatively nascent in the big scheme of things, why take chances on whether or not findings are inconclusive or vague about B12? Especially since B12 and other B complex vitamins are time-tested good nutrition.

Got Vitamin D3?

It's pretty well-known by now that calcium is important for the development and maintenance of healthy teeth and bones. But did you know that vitamin D is just as important to your teeth and bones because it is used by the body for the absorption of calcium?

Vitamin D is also necessary for the maintenance of healthy phosphorous levels in the body and works with a number of other vitamins, minerals and hormones to promote bone mineralization. Vitamin D supports a healthy immune system and helps regulate cell growth and differentiation. In addition, vitamin D contributes to healthy blood pressure, blood sugar and increased muscle strength. 

Food sources of vitamin D include cod liver oil, salmon, mackerel, tuna and sardines, as well as milk and milk products, whether skim or whole, when fortified with vitamin D. 

Vitamin D3, also known as cholecalciferol, is a form of vitamin D that is manufactured by the body when the skin is exposed to the UV rays of the sun. Sunscreens with a sun protection factor (SPF) of 8 or higher block the UV rays that produce vitamin D3 – but remember that it is still very important to use sunscreen to keep skin healthy!

Weather conditions may also inhibit the body's ability to produce the most beneficial levels of vitamin D3. Other factors include age, excessive use of alcohol, strict vegetarian (vegan) diets and overactive parathyroid glands.

Because of the many reasons for not getting optimal levels of vitamin D3, it is necessary to augment your diet with a quality vitamin D3 supplement. The suggested daily recommended requirement for vitamin D3 is 1,000 IU.

Stay healthy and strong!

Vitamin A for Vibrant Eyes & Skin, and Immune Health

Vitamin A is essential for healthy vision, bone growth, cell reproduction and immune function. According to the National Institutes of Health, vitamin A also encourages healthy surface linings of the urinary, respiratory and intestinal tracts.

In addition to promoting good health from within, vitamin A can also help you look as good as you feel! Vitamin A is necessary for the maintenance and repair of skin tissue. It contributes to rejuvenation of the skin by encouraging cell turnover, resulting in a smooth and radiant complexion. Vitamin A also helps with the maintenance of healthy, strong and shiny hair.

Good dietary sources of vitamin A include liver, fish oil, whole milk, milk products, egg yolks, and richly colored fruits and vegetables, such as cantaloupe, sweet potatoes, carrots, kale and spinach.

Be sure that you get the most from this nutritional powerhouse by taking daily vitamin A supplements to complement your diet. 

Teen Vitamins Support Active, Growing Bodies

The teen years are those of rapid growth and change – growing bodies, growing minds and growing independence. With all that's going on in your teenager's life, how can you be sure that your son or daughter obtains the nutrition needed meet these changes head on?

According to the U.S. government Dietary Guidelines for Americans, the following nutrients are particularly important for teens: calcium, magnesium, potassium and vitamin E.

In addition, a study in the December 2006 Journal of the American Dietetic Association suggests teens who take a daily multi-vitamin supplement have overall healthier diets and lifestyles than teens who do not.

Vitacost.com offers a line of teen vitamins customized to meet the requirements of both girls, who may require added iron to replenish the body with that lost during menstrual periods, and boys, who may need higher levels of zinc.

Vitacost.com takes great pride in offering you teen vitamins at the lowest prices available, so your on-the-go teen can stay on-the-go!

Click here to see Vitacost's complete selection of teen vitamins.

Synergy Energy: A Multi that Puts Pep Back In Your Step

If a nap is all you can think about come 2:00 p.m., consider switching to an energy-supporting multi-vitamin like Synergy Energy. Synergy Energy is a unique multi-vitamin formula containing optimal amounts of recommended daily vitamins and minerals, plus herbs and nutrients that promote increased energy, enhanced mental clarity and better mood.

Synergy Energy contains optimal amounts of B-complex vitamins, which are easily depleted in individuals experiencing regular physical and/or emotional stress. It also contains ginkgo biloba, which promotes healthy circulation; coenzyme Q10, which supports energy production at a cellular level; and antioxidants like green tea and grape seed extracts, acetyl L-carnitine and alpha lipoic acid, which may help counteract the effects of aging, including mental fatigue and lack of energy.

Synergy Energy is ideal for anyone who'd like to naturally improve energy levels, or for athletes or active individuals who may generate abundant free radicals due to increased exercise and physical activity levels.

Count on Carlson for Pure Fish Oil Supplements

Back in 1965, John and Susan Carlson started selling vitamin E. Today, the Carlson name appears on the labels of more than 250 highly-developed nutrient formulas, and the family-owned and operated business has become one of the leading producers of natural and organic supplements nationwide.

Carlson Laboratories has devoted more than 30 years to building a sound reputation for its products. They manufacture a complete line of vitamins, minerals, and other supplements to fulfill a variety of nutritional needs.

Omega-3 fish oil and cod liver oil supplements are one of Carlson's specialties. Available in liquid and capsule form, Carlson fish oil products are regularly tested for potency and purity by an FDA Registered laboratory. To view the selection carried by Vitacost.com, please click here.

Twinlab Offers High-Quality Supplements for All Nutritional Needs

With a mission to offer products based on the latest science, manufactured according to the highest-level pharmaceutical standards, Twinlab® has been a leader in the nutritional supplement industry for more than 30 years.

Offering more than 500 products, including herbs under the Nature's Herbs® brand and Alvita® herbal teas, Twinlab® believes that while everyone has different needs, most are working toward the same goal: to live healthier, to achieve wellness and to derive the maximum quality of life each and every day.

Twinlab® is the first company to bring complete lines of amino acids and fish and marine oils to the market. They also carry an advanced and complete array of antioxidants and an all-capsule line of vitamins and minerals that are well-tolerated by allergic individuals.

Vitacost.com is proud to offer an extensive selection of Twinlab®, Nature's Herbs® and Alvita® products at substantial savings. Click on the brand name to see all products!

Click here to view our full list of brands!

Choose from More than 350 Nature's Way Products at Vitacost.com

When you see the little green leaf on a vitamin bottle, you'll know the product is a high-quality formulation from Nature's Way®. Located in the mountain valley of Springville, Utah, Nature's Way® is one of the nation's leading manufacturers of all-natural vitamins, minerals, herbs and homeopathic remedies.

Offering more than 350 products, Nature's Way® stands behind its mission to "promote positive health care choices" by developing products of natural origin. The company also supports worldwide environmental programs, uses recycled packaging materials and sponsors alternative healthcare education.

Some of the best-selling Nature's Way® products available at Vitacost.com include Sambucol® Black Elderberry Syrup, Alive!™ Whole Food Energizer Multi-Vitamins, Fisol™ Fish Oil and more. To view our full selection, with amazing savings, please click here.

Calcium & Vitamin D May Help Reduce Risk of Osteoporosis

Osteoporosis is a bone-debilitating disease, more common among women than men, affecting an estimated 10 million individuals over age 50 in the U.S. It occurs when the body's breakdown of bone happens faster than new bone can be made. Fragility and frailness result, increasing risk for breaks, fractures and other dangerous injuries.

While there's no cure for osteoporosis, there are steps that can be taken to build bone health and reduce your chances of developing the disease. Calcium and vitamin D are both recognized for their beneficial effects on bone health. The Food and Drug Administration recommends adults up to age 50 consume 1,000 mg of calcium a day and that those over 50 consume 1,200 mg a day.

Other steps to help protect yourself from osteoporosis include regular exercise, which helps strengthen bones and muscles, quitting smoking and avoiding alcohol consumption over one drink per day.

Vitamin B6: The Anti-Stress, Healthy Heart Vitamin

Vitamin B6 (pyridoxine) is a B-complex vitamin essential for maintaining healthy nerve and muscle cells and assisting with the production of DNA and RNA, the body's genetic material. Vitamin B6 is considered an "anti-stress" vitamin because it provides immune support and may improve the body's ability to withstand stressful situations.

Working together with vitamins B9 and B12, vitamin B6 helps maintain healthy homocysteine levels. This is particularly important because elevated homocysteine levels are associated with increased risk of heart disease and stroke.

Food sources of vitamin B6 include chicken, turkey, salmon, soybeans, avocado, bananas, carrots and sunflower seeds. Slight deficiency is common in the U.S. Be sure you're getting the RDA of 1.3 mg (adults between 18 and 50), 1.5 mg (women over 50) or 1.7 mg (men over 50).

Vitamin D Deficiency Common in the U.S.

Unless you drink eight glasses of milk a day, you may not be getting the amount of vitamin D your body needs. A recent national survey found that 95 percent of Americans over the age of 50 do not get enough vitamin D from food alone. Scientists warn that many younger adults and children are also at risk for deficiency.   

Although the RDA is between 200 and 600 IU a day, experts recommend 800 units of vitamin D for optimal bone, muscle and immune health. Fatty fish and shiitake mushrooms are good sources, as are fortified milk, cereal and juices, but it's difficult to get enough—daily—from just these sources. It's a good idea to take a multi-vitamin containing optimal amounts, or add a separate vitamin D supplement to your daily regimen.

Mild vitamin D deficiency doesn't usually create any noticeable symptoms, but pain, usually in the bones, is reported for more serious cases. Muscle weakness may also occur. If you suspect vitamin D deficiency, have your doctor order a blood test to measure your levels.

Smokers, Others Benefit from Vitamins C and E

Salt and pepper, black and white, night and day—the newest inseparable pair to add to the list: vitamins C and E. Both are known to be powerful antioxidants, working to neutralize free radicals, or unstable molecules, in the body.

But recently, researchers at Oregon State University discovered that vitamins C and E also work together in another beneficial way. Study participants, who were smokers, were given 1,000 mg of vitamin C daily. Results showed that this dosage helped reduce depletion of vitamin E by 45 percent.

Vitamin E is one of the body's best defenses against cigarette smoke, and adequate levels can help protect lung membranes. But during this protective process, scientists say vitamin E can become destructive itself. The study demonstrated that vitamin C can help vitamin E return to non-radical form and continue to help protect the lungs.

"What this and other studies like it are showing is that the protection we get from proper diet or supplements often comes from combinations of nutrients working together. This has implications not only for smokers but also for many other people," said professor of nutrition Margaret Traber.

Prenatal Vitamins Provide Essential Nutrients for Mom & Baby

Healthy pregnancies depend on healthy diets. Pregnant women, or those planning to become pregnant, should also take prenatal vitamins.

Because the recommended daily allowance (RDA) for many essential nutrients, including folic acid, calcium and iron, is higher during pregnancy, it's difficult to obtain the amount needed through diet alone. Prenatal vitamins help ensure that women stay healthy, and that their babies develop properly.

According to studies performed by the Centers for Disease Control and Prevention, women who supplement with prenatal vitamins containing folic acid before becoming pregnant can reduce their baby's risk of developing birth defects by up to 50%.

Growing babies also require high amounts of calcium and iron and will draw these nutrients from the mother's reserves. Prenatal vitamins containing 1,300 mg of calcium and 27 mg of iron are ideal. Be sure to check out Nutraceutical Sciences Institute® Synergy Prenatal Multi-Vitamin, which contains these nutrients, and more.

Maintain Heart & Nervous System Health with Thiamine

The first B vitamin to be discovered, thiamine, or vitamin B1, is essential for normal growth and development. Its main function is to help with the conversion of carbohydrates into energy. Thiamine also promotes cardiovascular and nervous system health.

Thiamine works synergistically with the other B vitamins, so it’s best taken as part of a “complex” supplement rather than on its own. Deficiency is rare, but older folks and alcoholics may want to watch thiamine levels.

Thiamine may also be used therapeutically to help with some health concerns, such as diabetes (specifically with numbness or tingling), anxiety, depression and heartburn. Be sure to take it with a meal for best absorption.

Inositol: The B-Complex Vitamin You May Not Have Heard Of

The B-vitamin family is big. Niacin, thiamin, riboflavin, and folic acid are all members you’ve surely heard of. But what about inositol?

Considered a part of the vitamin B-complex, inositol is found in meats, citrus fruits, nuts, beans, and whole grains, and is also produced by the body. It’s a fundamental ingredient of cell membranes and is necessary for healthy nerve, brain, and muscle function. Inositol is also essential in the communication that occurs between the body’s cells.

Studies show that inositol may help improve mood. One double-blind controlled study found that 12 grams of inositol daily for four weeks showed significant benefits for depressed patients, compared to placebo.  Other studies show that it may help with hair growth, nerve function, weight loss, and healthy cholesterol.

Although deficiency is uncommon, heavy consumption of caffeine, or the use of some antibiotics, may cause a shortage of inositol in the body. There is no RDA for inositol, but it’s generally recommended that 500mg be consumed daily.

[1] http://www.biopsychiatry.com/inositol.htm

Vitamin D—Helps for More Than Healthy Bones

Perhaps best known for its role in promoting strong-and-healthy bones, vitamin D has been making headlines for additional reasons recently. Studies show that supplementation with vitamin D may play a part in maintaining a healthy immune system, preserving muscle strength, and helping to prevent diseases such as diabetes, muscular sclerosis, and cancer.

Obtained naturally through foods such as milk, salmon, tuna, cereal, eggs, and cheese, vitamin D is converted by the liver and kidney into its active hormone form, which then sends a message to the intestines to absorb calcium and phosphorus. Vitamin D helps the body maintain normal blood levels of these minerals. Without it, bones may become brittle and weak. Heard of rickets—the “soft bone” condition? It’s caused by a deficiency of vitamin D.

In addition to getting vitamin D through diet, sunlight is another natural source. Exposure to ultraviolet (UV) rays from the sun stimulates vitamin D production by the skin. It’s especially important to make sure you get enough vitamin D in the winter, when you spend more time indoors and less time outside absorbing sunshine.

Vegetarian or Vegan? Supplement with B12 for Best Health

Eating meat, shellfish, and dairy products is a great way to ensure your body is getting enough vitamin B12. Found only in animal products, vitamin B12 is stored in significant amounts by your body. Great news for meat eaters—not so good for vegetarians and vegans!

Vitamin B12 is important for the maintenance of healthy nerve cells and red blood cells. It also plays an important part in the body’s production of DNA, the genetic material in all cells. Bound to proteins in food, vitamin B12 is separated by stomach hydrochloric acid during digestion. It then bonds with a substance called “intrinsic factor” before being absorbed into the bloodstream.

Deficiency in vitamin B12 can be caused by a condition called pernicious anemia, or by lack of consumption due to a non-animal product (vegan) diet. Others at risk include people with ulcers, Chron’s disease, or other gastrointestinal disorders, and those taking medication for epilepsy, chronic heartburn, or gout.

To avoid vitamin B12 deficiency, be sure you’re getting the daily recommended allowance, which is 6 mcg. A day’s supply can be obtained by eating one chicken breast, one hard-boiled egg, one cup of plain low-fat yogurt, and one cup of milk with a cup of B12-fortified cereal. Supplements can also help you obtain the proper amount.

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Try Ester-C For Gentler, More Absorbable Immunity-Boosting Power

Vitamin C (otherwise known as ascorbic acid) has been taken by many people for years to help promote immunity, maintain healthier skin, assist in wound healing, etc. However, many people are now turning to the Ester-C form of Vitamin C, because it has been shown to be gentler on the system: You see, Ester-C is non-acidic, so it will not upset your stomach. And, Ester-C may stay in your system longer, so it can offer more benefits over a period of time.

Since we cannot make Vitamin C ourselves, it must come from our diets or proper supplementation. Ester-C is an ideal way to get Vitamin C because it:

• Contains calcium
• Is patented
• Is free of genetically-modified organisms
• Is free of chemicals and artificial ingredients
• Is manufactured with Kosher ingredients

We use the patented form of Ester-C made by Zila Nutraceuticals in all our Ester-C products for the highest quality and purity.

Vitamin C: More Than Just Great Immune Protection

Many, many people take a Vitamin C supplement as part of their daily routine. While it’s definitely a source of immune-boosting properties, Vitamin C supports numerous other conditions.

Vitamin C, or ascorbic acid, is a water-soluble substance found in citrus fruits and green vegetables. It helps support healthy immune functions, and is an important antioxidant that promotes overall health. Vitamin C’s reported benefits are numerous, and they include:

• Promoting cardiovascular health
• Supporting healthy skin and blood vessel maintenance
• Helping wounds and scrapes heal faster
• Reducing certain allergic reactions

The National Institutes of Health also report that Vitamin C aids in the absorption of iron and maintaining connective tissues.

Vitamin C may also offer protection against cataracts. The journal Ophthalmic Epidemiology published research regarding their study1 of age-related cataracts just this past April. The findings showed that higher plasma levels of Vitamin C reduced the prevalence of nuclear and posterior subcapsular cataracts.

1. Ferrigno L, Aldigeri R, Rosmini F, Sperduto RD, Maraini G; The Italian-American Cataract Study Group. Associations between plasma levels of vitamins and cataract in the Italian-American Clinical Trial of Nutritional Supplements and Age-Related Cataract (CTNS): CTNS Report #2. Ophthalmic Epidemiol. 2005 Apr;12(2):71-80.

Prenatal Vitamins Are Unbelievably Best for Baby

The March of Dimes stated that to help prevent neural tube defects, all women capable of having a baby should consume a prenatal multi-vitamin containing at least 400 mcg of folic acid every day, beginning before conception and continuing into the early months of pregnancy. And, according to a preliminary study published in the May 2000 American Journal of Epidemiology, women who use a prenatal multi-vitamin formula containing folic acid three months before becoming pregnant—and continuing through the first three months of pregnancy—have a significantly lower risk of having babies with neural tube defects (like spina bifida) and other congenital defects. Most Obstetricians today will reccomend taking prenatal vitamins with 1000 mcg's of folic acid to help prevent neural tube defects.

Supplementation with prenatal vitamins are meant to complement a healthy diet, including foods containing folic acid, such as leafy green vegetables, orange juice, peanuts, beans and fortified grains.

A good prenatal vitamin should also contain adequate levels of DHA, or omega-3 fish oils, as they are extremely beneficial to fetal brain development.

Multi-Vitamins Offer Maximum Health

The world of multi-vitamins is loaded with information and mis-information. What should be in them? How much?

Multi-vitamin suggestions: Take your multi-vitamins with meals to avoid stomach upset and enhance absorption. Follow published medical advice. Harvard researchers Drs. Kathleen Fairfield and Robert Fletcher recommended that everybody, regardless of age or health status, take a daily multi-vitamin. Put multi-vitamins to work for your health needs. The prestigious Cleveland Clinic has this advice when considering your type of multi-vitamin:

 67% to 88% of the elderly are at moderate to high nutritional risk. (From a 1999 study commissioned for the Older-American Act.)

 Individuals who consume fewer than 1,200 calories per day need a multi.

 Strict vegetarians may not eat enough foods rich in Vitamin B-12.

 Smokers may need more Vitamin C, as smoking interferes with its absorption.

 Lactose-intolerant individuals may need a multi in order to obtain better calcium retention.

 People who skip meals and/or who do not eat a wide-variety diet may need a multi-vitamin.