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Vegetarian and vegan diets often lack iodine and other essential nutrients

Vegetarian and vegan diets often lack iodine and other essential nutrientsThere is a trending global shift towards vegetarian or vegan diets. However, these diets come with a risk of lacking essential nutrients that are primarily found in animal food sources. According to a large meta-analysis of Western diets, one of them is iodine. Iodine deficiency is a worldwide problem and has serious consequences because of iodine’s vital role in the thyroid function, energy production, estrogen balance, fertility, and healthy pregnancy outcome.

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Overview of vitamins, minerals, and essential fatty acids

 

Overview of vitamins, minerals, and essential fatty acids

Vitamins, minerals, omega-3 and omega-6 fatty acids, and Q10 are nutrients that we need in certain quantities in order to support vital body functions.
Nutritional supplements containing vitamins and minerals must be labeled in accordance with the reference values.

This overview serves as general information about the different vitamins, minerals, and essential fatty acids and how they work.

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THE VITAMIN AND MINERAL GUIDE

the Vitamin and Mineral Guide

Your muscle mass needs protein

- and older people should ideally consume more than the official recommendations

 Your muscle mass needs proteinUndernourishment and lack of protein is common among older people. Evidence even suggests that the recommended daily intake of protein is too low, at least as far as seniors is concerned. The problem is most likely a slowdown of the muscle-building enzyme processes. The quality of protein also has something to say just like the amount of physical activity is a factor.

Calcium supplements may cause atherosclerosis and heart trouble

Calcium supplements may cause atherosclerosis and heart troubleMany people take calcium supplements to prevent osteoporosis. However, research shows that high-dosage calcium supplements may harm your heart and cardiovascular system. It is important that you take calcium in the right balance with vitamin D and magnesium if you want the calcium to get absorbed properly and get all the way into your bones.

Dairy products, no thanks!

- how to find the best alternatives for strong bones

Dairy products, no thanks!Many people avoid dairy products because they are lactose intolerant, are vegan, or for other reasons. Milk is a good source of nutrients, especially calcium, but you can easily get enough calcium from other food sources. What is more, it appears that vitamin D, vitamin K2, and the calcium/magnesium ratio is even more important than calcium alone for the structure and maintenance of strong bones. Another thing to remember is that sugar, soft drinks, stimulants, and certain types of medicine can disrupt the bone-building processes. Therefore, having strong bones is about a lot more than dairy products and calcium alone. Finally, don’t forget that daily weight-bearing exercise stimulates bone density.

Expert task force recommend glucosamine and chondroitin

Expert task force recommend glucosamine and chondroitinA group of leading international experts (ESCEO) says in a new report that glucosamine sulfate in a pharmaceutical grade is safe and effective in the treatment of osteoarthritis and that it can be recommended as a basic treatment of this disorder. Also chondroitin is recommended.

Glucosamine and chondroitin sulfate combo may aid in osteoarthritis

Glucosamine and chondroitin sulfate combo may aid in osteoarthritisCombined supplementation with chondroitin sulphate and glucosamine could help to reduce knee joint pain, stiffness, and functional disability of people with osteoarthritis, according to new research published in the top rheumatology journal: Annals of the Rheumatic Diseases.

Glucosamine sulfate is effective for osteoarthritis

Glucosamine sulfate is effective for osteoarthritisOsteoarthritis is a widespread disease that eventually affects the majority of us. The symptoms often feel worse during the wintertime. A European group of experts now recommends glucosamine sulfate as first-line treatment, before painkillers, as glucosamine sulfate is the only remedy that can prevent further progression of the disease and therefore effectively reduces the pain.

Lack of vitamin C increases the risk of osteoporosis – especially in patients with inflammatory bowel diseases

Lack of vitamin C increases the risk of osteoporosis – especially in patients with inflammatory bowel diseasesVitamin C is important for bone density. A deficiency of the nutrient actually increases the risk of osteoporosis. Patients suffering from Crohn’s disease, ulcerative colitis, and other inflammatory bowel diseases often lack vitamin C and that adds even more to their risk. It is also a problem when normal, healthy people eat a vitamin C-deficient diet, and it becomes even more critical when people with chronic bowel diseases eat a diet with too little vitamin C. Vitamin C has a number of other functions in the body that are of importance to the immune system and the gut flora. Also, our genes for utilizing vitamin C play a role, according to a new study from Poznan University and Human Genetics Polish Academy of Sciences in Poland.

Lack of vitamin K increases your risk of cardiovascular disease, fragile bones, and other health problems

Lack of vitamin K increases your risk of cardiovascular disease, fragile bones, and other health problemsVitamin K is primarily for its role in helping blood coagulate. Otherwise, the vitamin is heavily underrated. For instance, the bones depend on vitamin K, and those people who consume the greatest amounts of vitamin K have the lowest risk of cardiovascular disease, atherosclerosis, and blood clots. It is important to know the difference between vitamin K1 and K2 and to know how well they get absorbed in the body.

Magnesium (Mg)

vitguidemagnesiumMagnesium is an essential mineral. An adult contains around 20-30 grams of magnesium. Approximately half of the body's magnesium supply is stored in the bones. The rest is distributed in the muscles, liver, nerve tissue and other soft tissues. Magnesium is mainly found inside the cells where it supports over 300 different enzymatic processes.

Magnesium helps prevent bone fractures provided you get enough

Magnesium helps prevent bone fractures provided you get enoughLack of magnesium makes your bones weak. However, according to a study published in the European Journal of Epidemiology, if you increase your magnesium intake from food or supplements, you can prevent bone fractures, which is a common problem among middle-aged and old people. Although calcium and vitamin D are normally touted as being important for strong bones, it is equally important to get enough magnesium and to generally be aware of factors such as diet, medicine consumption, and lifestyle, all of which can deplete levels of this essential mineral.

Manganese (Mn)

Manganese is an essential nutrient. An adult contains around 10-20 mg of manganese that is evenly distributed throughout the body. Only around five per cent of dietary manganese is absorbed, possibly by means of the same mechanisms as those involved in the uptake of iron. Manganese is mainly involved in different enzymatic systems such as pyruvate carboxylase and superoxide dismutase (SOD) that support the metabolism of macronutrients such as carbohydrate, protein, and fat and also work by neutralising free radicals.

Many small children lack vitamin D because their parents are forgetful

Many small children lack vitamin D because their parents are forgetfulDespite official recommendations to give infants a daily vitamin D supplement, nearly 50% of parents forget to follow this advice according to a large new Danish study. Not only do the children risk weak bones, it also increases their risk of infections and autism, other studies suggest.

Medical drug against type 2 diabetes is a frequent cause of vitamin B12 deficiency

- which may lead to serious physical and mental diseases

Medical drug against type 2 diabetes is a frequent cause of vitamin B12 deficiencyRecent studies reveal that around 20% of people who take metformin, a drug against type 2 diabetes, are vitamin B12 deficient (or borderline deficient). Lack of vitamin B12 may cause anemia, increased risk of osteoporosis, and symptoms of the nervous system that may be confused with ageing processes. It even looks as if lifestyle changes may have a more positive effect on blood sugar management.

Osteoarthritis causes many symptoms and glucosamine helps if you choose the right quality

Osteoarthritis causes many symptoms and glucosamine helps if you choose the right qualityBesides causing pain in joints, osteoarthritis may lead to neck pain, headaches, back pain, tennis elbow, and other symptoms, many of which we normally wouldn't associate with osteoarthritis. It is therefore vital to address the underlying cause. An increasing number of studies show that glucosamine can halt the progression of osteoarthritis and, subsequently, slam the brakes on the accompanying pain. It is, however, important to choose glucosamine in drug form with the type of glucosamine called glucosamine sulfate in order to obtain the desired effect.

Osteoporosis is often linked to undetected lack of magnesium

Osteoporosis is often linked to undetected lack of magnesiumCalcium and vitamin D normally get all the attention when it comes to bone health. However, magnesium also plays a crucial, but often overlooked, role. This was demonstrated in a large population study that is published in Frontiers in Nutrition. The study links lower dietary magnesium to a greater risk of developing osteoporosis, especially for women aged 55 years and older. Osteoporosis normally takes many years to develop so it is vital to get plenty of magnesium from the diet or from supplements. Also, beware that excessive calcium intake, antacids, and diuretics block the body’s ability to absorb and utilize magnesium.

Phosphor (P)

Phosphor (P)An adult person contains around 800-1,200 grams of phosphor. Together with calcium, phosphor is one of the most abundant minerals in the human body and it is vital to maintain the proper balance. About 90 per cent of the body's phosphor is found in our bones and teeth. Phosphor is also an active element of many biochemical processes and even functions as the chemical compound phosphate. Phosphor is regulated in the same way as calcium where vitamin D supports the uptake from the digestive channel, a parathyroid hormone regulates the blood content of the mineral, the kidneys control the excretion, and the bones function as a storage facility.

Phosphorous is both essential and lethal

Phosphorous is both essential and lethalPhosphorous was discovered in the 1600s by an alchemist, who manage to make it from large quantities of urine. Ever since, phosphorous and similar compounds have been used to make matches, fireworks, nerve gas, bombs, manure, and pesticides. We hardly ever read or hear about phosphorous and its role in human health, but it is actually one of the most vital minerals, and it is important that we make sure to balance our levels of this mineral with calcium.

Pregnant with plenty of vitamin D have strong children

Pregnant with plenty of vitamin D have strong childrenYet another example of how vitamin D affects more than strong bones. A study has shown that babies whose mothers took vitamin D during pregnancy had a stronger hand grip and greater muscle mass. This improved muscle strength may also be able to improve their health later in life.

Prevent fragile bones early in life

- and read more about why too much calcium and overconsumption of dairy products can be harmful

Prevent fragile bones early in lifeFragile bones, also known as osteoporosis, is an insidious scourge. Science has its eyes on calcium and vitamin D, but osteoporosis may also be a result of getting too little vitamin K2 and magnesium, both of which are nutrients that must be properly balanced with calcium. If not, calcium may do more harm than good. Carbonated beverages, stimulants, and medicine (including statins) may also interfere with the bone-building processes. Therefore, strong bones require a lot more than calcium, and it is also important to remember daily, bone-challenging exercise.

Researchers: Tragic death of a baby calls for mandatory vitamin D supplementation

Researchers: Tragic death of a baby calls for mandatory vitamin D supplementationAn only six-month-old baby died of heart failure and the following complications. The tragedy was a result of severe vitamin D deficiency, which, according to researchers at the University of Birmingham, could have been avoided with better control. They now demand that the health authorities change their policy regarding vitamin D supplements, so that they take into account the special needs of babies, pregnant women, dark-skinned individuals, and population groups that are more likely to be vitamin D-deficient. With this tragic death, which does not stand alone, we are only seeing the tip of the iceberg. Having too little vitamin D can also increase your risk of weak bones, infections, asthma, autism, and many other diseases.

Sugar weakens your bones and increases the risk of fractures in the young and elderly

Sugar weakens your bones and increases the risk of fractures in the young and elderlyWe consume far too much sugar from candy, soft beverages or in the form of concealed sugar in our food. This impairs the body’s uptake and utilization of calcium and magnesium. Sugar can skew the body’s mineral balance, thereby setting the stage for osteoporosis and an increased fracture risk caused by minor strains. Children and youngsters are particularly prone to bone weakening and osteoporosis from an early age, which is why there is good reason to lower the threshold level for sugar intake.

Vitamin D improves hip fracture patients’ odds of walking again and avoiding life-threatening complications

- and avoiding life-threatening complications

Vitamin D improves hip fracture patients’ odds of walking again and avoiding life-threatening complicationsHip fractures are particularly common among older people and are often associated with a number of serious complications. However, seniors that are not vitamin D-deficient may have better chances of walking again after their surgery, according to a new study that is published in the American Journal of Clinical Nutrition. Earlier Danish research even shows that having sufficient amounts of vitamin Din your blood lowers the risk of dying of serious complications after sustaining a fractured hip. Therefore, the scientists recommend that all older people take a high-dosed vitamin D supplement daily and that they have their vitamin D levels measured when they are admitted in the hospital.

Vitamin K lowers your risk of bone fractures later in life

Vitamin K lowers your risk of bone fractures later in lifeBone fractures can be fatal, especially in old age where hip fractures typically result in hospitalization and early death. According to a study from Edith Cowan University in Australia, increased intake of vitamin K1 from foods like spinach, cabbage, and other vegetables lowers the risk of bone fractures later in life. Vitamin K1’s positive effect on bone health is linked to the fact that K1 is converted into vitamin K2 in the intestine, and vitamin K2-dependent proteins clear calcium from the bloodstream and embed the mineral in bone tissue.

Vitamin K’s role in bones, circulation, cancer prevention and blood sugar levels

Vitamin K’s role in bones, circulation, cancer prevention and blood sugar levelsVitamin K occurs in various forms and has a number of different biological function. The most recent research focuses on vitamin K2, which is of vital importance to the body’s calcium distribution and therefore has a crucial role in bone building and in the prevention of atherosclerosis. Vitamin K2 is also important for various proteins that are involved in energy turnover, blood sugar regulation, and cancer prevention, according to a review article that is published in BioMed Research International. Actual vitamin K2 deficiencies are considered rare, yet there are studies to suggest that many people lack the nutrient due to altered diet habits and the use of cholesterol-lowering medicine. The question is how much vitamin K2 do we actually need?

Vitamin K2’s importance for bone health underlined by new study

Vitamin K2’s importance for bone health underlined by new studyVitamin K2 clears calcium from the bloodstream and embeds it in bone tissue. Therefore, vitamin K2 is of vital importance to bone building and the prevention of atherosclerosis. Medical News Bulletin has placed even more focus on vitamin K2’s role in maintaining strong bones and reducing the risk of a fracture. The question is, how much vitamin K2 do we really need for optimal bone health, and why is it important to know the difference between vitamin K1 and vitamin K2?

Why do need adequate amounts of magnesium

- and why are deficiencies so common?

Why do need adequate amounts of magnesiumMagnesium plays a vital role in the body’s calcium distribution and is involved in over 300 enzyme processes that are relevant for our bones, circulatory system, muscles, nervous system, blood pressure, blood sugar levels, immune system, and utilization of vitamin D. For that reason, too little magnesium increases your risk of osteoporosis, diabetes, cardiovascular disease, migraine headaches, infections, PMS, plus anxiety and other neurological disorders. This is highlighted in a review article published by Medical News Today. It is therefore important to be aware of all the overlooked factors that may cause a magnesium deficiency.

Women with weak leg muscles are more likely to develop knee osteoarthritis

Women with weak leg muscles are more likely to develop knee osteoarthritisAccording to researchers, women with weak thighs and hamstrings have an increased risk of developing knee osteoarthritis. Of course, leg muscle exercise is important for preventing this condition, but adequate nutrient intake and maintenance of the right body weight also contribute. For those who are already affected by knee osteoarthritis, glucosamine supplements can be useful. Make sure to choose glucosamine sulfate and to stick with glucosamine supplements that are listed as medical drugs if you want to be sure to obtain the desired effect.

Chronic fatigue tied Alan to his bed but Q10 capsules saved him:

Chronic fatigue tied Alan to his bed but Q10 capsules saved him "After about one week of taking the Q10 supplement I could feel a huge difference," says 23-year old Alan Piccini, who has been suffering from extreme fatigue and muscle aches ever since he was a child.

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Cholesterol-lowering without side effects:

Cholesterol-lowering without side effects:“Taking capsules with co-enzyme Q10 has freed me of the severe side effects of my cholesterol lowering medicine,” Mrs Franken explains.
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