How to Pick Vitamins For Personal Health Issues

Vitamins are something that we all know we need. However, we are often uncertain which vitamin works for a particular health issue. Beyond that, we don't know how much of a vitamin to take. The purpose of this article is to demystify vitamins by describing what the most common ones are good for and outlining recommended dosage amounts.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• List of the health issues to you hope to deal with through vitamins
• List of your allergies
• List of medications that you take
• List of vitamins you prefer to take through alternative sources
• Computer with access to the Internet
• Paper, pencils or pens

1. Review the list of health issues that you hope to deal with through vitamins. Then compare them against the following vitamin list.
   
   Vitamin A assists in keeping the eyes and skin moist.
   Vitamin B1 supports the cardiovascular, muscular, and nervous systems.
   Vitamin B2 is important to the production of red blood cells.
   Vitamin B6 helps maintain proper brain function.
   Vitamin B12 promotes healthy red blood cells.
   Biotin forms fatty acids and glucose, while breaking down carbohydrates.
   Vitamin C supports the immune system.
   Vitamin D builds strong bones and teeth and strengthens muscle and nerve function.
   Vitamin E aids the circulatory system and aids in blood clotting.
   Ginkgo Biloba aids the memory. It is being used to study dementia diseases.
   Ginseng is used to treat colds, rheumatism, diabetes, anemia, insomnia, stress, headache, backache and double vision.
   Vitamin K is essential for healthy blood clotting as well as good kidney function. It also promotes bone repair and growth.
   St. John's Wort is believed to be helpful as a mood enhancer.

2. Check the contents of each vitamin you are considering purchasing against the list of things to which you are allergic. Check off any vitamins that contain anything that might spark an allergy.

3. Check the pharmacist's caution labels on each medication that you take. If a certain vitamin interaction might take place with that medication it should be listed. However, to be certain, check with your physician or do research online to make certain medication interaction won't be an issue.

4. Determine the recommended dosage amount for the vitamins you considering.
   
   Vitamin A: between 700 and 1000 mcg per day.
   Vitamin B1, B2, B6, and B12: between 1 and 2 ml per day.
   There is no daily recommended dosage of Biotin.
   Vitamin C: between 50 and 60 ml per day.
   Vitamin D: between 1 and 2 mcg per day.
   Vitamin E: between 7 and 10 ml per day.
   Ginkgo Biloba: between 80 and 240 ml per day.
   Ginseng dosages: between 100 and 200 mg per day.
   Vitamin K dosages: between 50 and 75 mg per day.
   St. John's Wort dosages vary from 1 to 4 mg per day.

5. Consider alternative sources for vitamins that you want to use.
   
   Vitamin A is found beef liver, cheddar cheese, egg yolks, and certain types of fortified milk.
   Vitamin B1 is found in wheat products like whole wheat bread or cereal. It is also found in pork and certain beans such as navy or kidney beans.
   Vitamin B2 is found in leafy green veggies, red meat, and dairy products.
   Vitamin B6 is found in bananas, eggs, fish, oats, nuts, pork, poultry, and whole grains.
   Vitamin B12 is found in cheese, chicken, eggs, fish, meat, and milk.
   Biotin is found in bananas, carrots, cauliflower, cereal, liver, and salmon.
   Vitamin C is found in bell peppers (red and green), berries, broccoli, citrus fruits, spinach, and tomatoes.
   Vitamin D is found in eggs, milk, and tuna.
   Vitamin E is found in avocado, egg yolks, liver, nuts, liver, peanut butter, vegetable oil and whole grain products.
   Ginkgo Biloba is an herb that can be used different ways.
   Ginseng is found is commonly found in certain types of tea.
   Vitamin K is found in beef liver, cheese, and spinach.
   St. John's Wort is found in pill and powder form.

6. Be aware of possible vitamin side effects.
   
   Deficiencies in Vitamin A can cause night blindness. They can also cause eyes to become easily inflamed due to allergies, sunlight, and other sources.
   Deficiencies in Vitamin B1 can cause nerve problems, muscular degeneration, and rapid heartbeat.
   Deficiencies in Vitamin B2 can cause eye sensitivity to light.
   Deficiencies in Vitamin B6 are rare.
   Deficiencies in Vitamin B12 can cause anemia. It can also cause balance problems as well as dementia.
   Deficiencies in Biotin can cause hair loss, high cholesterol and heart conditions.
   Deficiencies in Vitamin C can hurt the body' s immune system and make it more susceptible to common viruses.
   Deficiencies in Vitamin D can weaken the bones and open up the possibility of fracture.
   Deficiencies in Vitamin E are extremely rare.
   Deficiencies in Gingko Biloba are considered rare.
   Ginseng deficiencies are rare.
   Deficiencies in Vitamin K can cause easy bruising and bloody gums.
   There is no deficiency noted in St. John's Wort.

7. Be aware of the dangers of too much vitamin intake.
   
   A mild overdose of Vitamin A can cause nausea and vomiting. A toxic level of the vitamin, however, can cause hair loss as well as enlargement of organs such as the liver and spleen. There are some
   studies that also indicate that toxic levels of Vitamin A can work against the bones, causing them to fracture more easily.
   An overdose of B1 can actually hurt the body systems it is meant to support. Therefore, it is important not to OD on the vitamin.
   An overdose of Vitamin B2 can cause skin rash.
   Too much Vitamin B6 or B12 can cause nerve damage.
   An overdose of Biotin is rare.
   An overdose of Vitamin C can cause headache, diarrhea, nausea and vomiting.
   An overdose of Vitamin D can cause nausea, vomiting, constipation, weight loss, and overall body weakness.
   An overdose of Vitamin E can cause nausea and digestive tract issues.
   Overdoses of Gingko Biloba can affect blood sugar levels. It can also cause headaches, nausea, vomiting, and cause rapid heart beat.
   Ginseng can cause nervousness, irritability, insomnia, headaches, heart palpitations, and high blood pressure.
   Vitamin K overdose rarely occurs.
   St. John's Wort can cause increased sensitivity to the sun, increase blood pressure, and cause restlessness and insomnia.

Tips & Warnings

• Consult your physician before purchasing any over-the-counter vitamins.
• Opt to choose foods and drinks that are vitamin rich before resulting to over-the-counter vitamin supplements.
• Check for expiration dates of vitamins. Those that are expired may not work as effectively.
• Discontinue the use of the vitamin if you experience any of the listed side effects.
• Discontinue the use of the vitamin if you experience any unusual side effects not listed until you have them approved by your physician.
• Do not exceed the recommend daily dosage of any vitamin.

[bizewriter]

on 3/19/2008 Good topic!