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Vitamins

THERE are simply dozens of different vitamins around, each playing a part in helping us to maintain health. Which to take, and when, can be a difficult decision.

If you are in generally good health then a general multi-vitamin is ideal.

If you are prone to colds and flu; add vitamin C, if you have a busy lifestyle, add iron, if your nails and hair are brittle; add cod liver oil.

If you are unsure about which, if any, supplements to take, ask an expert like Dennis Gore, who runs a community pharmacy in Prestwich, specialising in supplements.

Here he gives a potted guide to his top six, vital vitamins.

Vitamin E (Tocopherol)
Dose 100iu to 800iu a day.

Vitamin E is a fat-soluble vitamin. An antioxidant, it works very well with Vitamin C in helping to prevent degenerative disease of the nervous system and brain, such as Huntingtons syndrome and Parkinsons disease.

Vitamin E helps retard cellular ageing due to oxidation, by inhibiting oxidation of fats and the formation of free radicals and hence help to prevent blood clots and prevent heart attacks and strokes by up to 75 per cent.

Other uses include prevention of thick scar formation when applied to the skin and it accelerates healing of burns.

Food processing depletes Vitamin E as does the birth pill and hormones. If on blood thinning tablets then above 300 iu may interfere with the blood clotting control. High Blood pressure patients should increase the dose slowly, check with your qualified practitioner.

Folic acid - a member of the 'B' vitamins.
Dose Used: 400 micrograms a day.

Very important in early pregnancy and better still if taken before conception. It helps regulate embryonic and foetal nerve cell formation, preventing conditions like spina bifeda. You cannot get enough folic acid through diet and should take a supplement.

It is also important in preventing too much of a substance called Homocysteine being formed, which attacks the heart muscle and allows cholesterol to form around the heart muscle.

Drinking alcohol will deplete folic acid levels.

Vitamin C (absorbic acid)
Dose: 500mg-10,000mg

Most animals make their own vitamin C, but humans don't, so we have to obtain it from our diets. It's primary role is the production of collagen, important for the growth and repair of body tissue and cells, gums and blood vessels. It also prevents scurvy.

Vitamin C may also help reduce cholesterol and keep arteries clear. It also protects against blood clots and bruising as well as helping wounds and burns heal. It is an anti-oxidant so, along with vitamin E, helps stop degenerative diseases.

Alcohol, painkillers, steroids and stress all reduce levels.

Vitamin Q10
Dose: 100mg-400mg a day.

A vitamin-like substance. A powerful anti-oxidant found in every cell of the body. It aids circulation, boosts the immune system and increases tissue regeneration. It can also help heart patients.

Best absorbed from a soya oil capsule - not from tablets or powders.

Vitamin B5 (Pantothenic acid)
Dose: 500mg - 5,000mg

B5 is known as the anti-stress vitamin. The adrenal glands use B5 to create many of our own adrenal hormones especially cortisol - a natural steroid.

Studies have shown that taking large amounts of B5, always under supervision, can help bring relief for rheumatoid arthritis sufferers. It is also useful for 'tingling hands' and burning feet. It helps provide a defence against stressful situations and it also enhances stamina.

Oestrogen, alcohol and some sleeping pills deplete B5 reserves, as does long standing physical or mental stress.

Vitamin P (bioflavinoids)
Dose: with pycnogenol (the bark of a French tree) 20mg for each 20lb of body weight.

These substances are water-soluble and are needed for the proper function and absorption of vitamin C.

The P in vitamin P stands for permeability, as the prime function is to increase the tiny blood vessel strength and regulate absorption.

It is needed to keep connective tissue healthy so can be used to maintain good skin and joint health and stop bruising. It is particularly useful in treating edema, swelling around the lower legs and feet due to poor circulation.

There are no side effects and you cannot overdose.

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