synthetic supplements vitamin rich foods

New Warning Not to Take Vitamins at Levels Higher Than Found in Foods.

According to the CDC's National Center for Health Statistics, half the population in the U.S takes vitamins with multi-vitamins being the most popular. We've been told for years to, "Take your vitamins." We all thought it was suppose to be a good idea to take supplemental vitamins, studies are proving this age-old advice to be somewhat misguided.

Jaakko Mursu and colleagues followed 38,772 older women for 25 years. The women in the study, whose average age was 62 back in their 1986 study, reported their use of multivitamins and supplements over the years. The news was not good: the risk of death INCREASED with long term use of multivitamins, vitamin B6, folic acid, iron, magnesium, zinc, and copper. The risk of death only decreased with the use of calcium. They also noted that in other studies, calcium had the opposite effect. The authors concluded that there’s, “little justification for the general and widespread use of dietary supplements,”

Council for Responsible Nutrition maintains that nutrients may be robbed of their beneficial effects when viewed as if they were pharmaceutical agents, with scientists looking to isolate those effects, good or bad.

The 2005 Dietary Guidelines for Americans advises that nutrient needs be met primarily through consuming foods, with supplementation suggested for certain sensitive populations. These guidelines, published by the Department of Health and Human Services and the U.S. Department of Agriculture (USDA), provide science-based advice to promote health and to reduce risk for chronic diseases through diet and physical activity. They form the basis for federal food, nutrition education, and information programs.

Barbara Schneeman, Ph.D., Director of FDA's Office of Nutritional Products, Labeling, and Dietary Supplements, says, "The Guidelines emphasize that supplements may be useful when they fill a specific identified nutrient gap that cannot or is not otherwise being met by the individual's intake of food." She adds, "An important point made in the guidelines is that nutrient supplements are not a substitute for a healthful diet."

The FDA came out with yet another warning a couple months ago reminding us that over-dosing with multivitamin supplements is a very real possibility. The biggest problem with multivitamins is that they do not take into account each individuals dietary intake of vitamins already. Say a person eats a great deal of red and orange fruits and vegetables that are very high in Vitamin A. If that person also takes a supplement high in vitamin A, they run the risk of Vitamin A poisoning over time since this vitamin is one of the ones that the body stores for long-term use. Add to this the inclusion of vitamin C in cold remedies, the addition of vitamin A and D to milk products, the enrichment of oils and margarines with vitamin E, the addition of vitamins to nutritional shakes and it is fairly easy to get way too much of a good thing.

Apparently, in today's world it's virtually impossible to do well without nutritional supplements. Supplementation often are necessary to attain an adequate intake of nutrients due to our often poor diets as well as, soil depletion, industrial food processing, storage conditions and often low accessibility to fresh nutrient-dense food. The people who need supplementation most, are those under an increased oxidative stress including people routinely engaged in intense physical training, people with immunodeficiency diseases, and the elderly. Antioxidant nutrients have shown to help lower the metabolic stress caused by exercise or disease and thus protect cells and tissues from oxidative damage.

Nonetheless, we need to know how to make the right choices. Not all nutritional supplements are as beneficial as claimed and an excess of any substance including vitamins can be potentially as harmful as its deficiency.

New food pyramidThe Scoop on Vitamins:

There are two types of vitamins: Water-soluble vitamins are easily absorbed by the body, which doesn't store large amounts. The kidneys remove those vitamins that are not needed. Fat-soluble vitamins are absorbed into the body with the use of bile acids, which are fluids used to absorb fat. The body stores these for long-term use as needed.

Fat-soluble Vitamins Consist of:
A (retinol, retinal, retinoic acid): Nausea, vomiting, headache, dizziness, blurred vision, clumsiness, birth defects, liver problems, possible risk of osteoporosis. You may be at greater risk of these effects if you drink high amounts of alcohol or you have liver problems, high cholesterol levels or don't get enough protein.
D (calciferol): Nausea, vomiting, poor appetite, constipation, weakness, weight loss, confusion, heart rhythm problems, deposits of calcium and phosphate in soft tissues.
If you take blood thinners, talk to your doctor before taking vitamin E or vitamin K pills.

Water-soluble Vitamins Consist of:
B-3 (niacin): flushing, redness of the skin, upset stomach.
B-6 (pyridoxine, pyridoxal, and pyridoxamine): Nerve damage to the limbs, which may cause numbness, trouble walking, and pain.
C (ascorbic acid): Upset stomach, kidney stones, increased iron absorption.
Folic Acid (folate): High levels may, especially in older adults, hide signs of B-12 deficiency, a condition that can cause nerve damage
Taking too much of a vitamin can also cause problems with some medical tests or interfere with how some drugs work.

Side Effects of Excess Fat Soluble Vitamins.

Vitamin A: abdominal pain, vomiting, headache, lethargy, eczema, patchy hair loss, edema, anemia, respiratory tract infection, chronic liver disease

Vitamin E: allergic reaction, breathing impairments, swelling of the tongue, fatigue, headache, nausea, blurred vision, excessive bleeding (anticoagulation due to inhibition of vitamin K), increased oxidative stress, increased hypertension, decreased life span

Vitamin K: supplementation with a synthetic form of vitamin K Menadione has been associated with liver damage. Some reports indicate a significant association between high intramuscular levels of vitamin K and cancer.

Vitamin D: even though vitamin D poisoning is rare, toxicity can occur under certain medical conditions such as primary hyperparathyroidism, tuberculosis and lymphoma. Note that vitamin D is completely safe when produced by the body itself through UV sunlight exposure.

As for the water soluble vitamins C and Bs, these have been generally considered safe simply because water soluble vitamins are not stored by the body. Since any excess of water soluble vitamins is excreted in the urine, they presumably can't accumulate in toxic levels and therefore are regarded as safe. But are they safe indeed? Let's review how safe the water soluble vitamins are, starting with the one considered the safest of all - vitamin C.

Vitamin C Facts and Fiction.

Years ago, and for decades after that, we were told how beneficial Vitamin C is for fighting the common cold, reducing cancer risks, and building collagen in the body and muscle tissue. Well, just as the Dairy Council and industry has been telling us for years that dairy products are a necessary part of our diet because of the calcium (which incidentally is the wrong type of calcium to be absorbed by the human body and thus not beneficial at all) so they could sell more dairy products, so it is with many myths regarding vitamin fortified foods. Basically manufacturers will start any new food fad to sell more products.

Humans and primates can't produce vitamin C and therefore must ingest it from a dietary source. The human diet evolved to be largely dependent on vitamin C rich foods, particularly fruits and vegetables and like other primates and apes, we have evolved to actually thrive on these natural vitamin C sources. Why then, vitamin C ascorbate induces toxic effects instead of beneficial effects? Again, the reason: human biology has never evolved to accept synthetic vitamins. In its natural form, vitamin C has a different design than the synthetic vitamin. The natural vitamin C molecule never occurs in isolated form, but rather accompanied by complex nutrients which apparently are essential for vitamin C's bioactivity. The synthetic ascorbate however, appears in an isolated form, often in overly high concentrations which the human body hasn't evolved to properly utilize.

To be viable, vitamin C should be supplemented as it naturally occurs in food. When choosing a vitamin C supplement, make sure it is indeed derived from a natural food source and attached to its nutritional cofactors.


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Skin Benefits of Goat's Milk Products:

Have dry skin or age spots. Goats milk body care products have natural alpha hydroxy acid and they will help to lighten age spots and moisturize skin more than many other soap ingredients except for soaps that add oils such as olive oil soaps.

Cosmetic chemists call goat's milk "nature's liposomes" because it is so easily absorbed into the skin, bringing with it moisture and restorative proteins, minerals and vitamins.

Goat's milk also contains over 50 nutrients, including the vital vitamins of A, C and B-complex, minerals and other elements that nourish and rejuvenate dehydrated skin. Vitamin A slows down the effects of aging, as well as prevents age spots and thickening of the skin. Zinc contributes to the reconstruction of collagen fibres, encouraging moisture retention and maintaining the skin's elasticity/ Riboflavin or Vitamin B-2 is another anti-oxidant and is essential for healthy skin, nails, hair and general good health.

Alpha-Hydroxy acid(AHA) naturally exfoliate skin. Goat's milk has AHA components that contribute to the micro-peeling process, gentry scrubbing off dead skin cells. Goat's milk helps nourish the newly-grown skin and may encourage the production of elastin. New skin emerges smooth, healthy and younger looking.


various legumesFoods That Heal: Legumes.


Therapeutic Properties: High in incomplete protein and when mixed with rice makes a complete protein, iron and B vitamins. This group includes peas, lentils, beans, peanuts and soybeans. Good for diabetics because they regulate blood sugar and lower cholesterol. High in fiber which makes them useful for constipation, bowel troubles and to help prevent colon cancer. Peas are considered a contraceptive and will lower fertility. Soybeans are a potent plant estrogen which makes them good for postmenopausal women. Soy is said to be a complete protein, but it takes a larger quantity of soy to make up the same amount of protein as meat. Lentils neutralize acid in the body.

Acid or Alkaline: All beans are slightly acidic except lentils and snow peas.

Significant Nutrients: High in protein, fiber, potassium, phosphorus, magnesium, folic acid. Peas are a very good source of B1, B2 and B6 as are green beans.

Phytoestrogen: Most beans are phytoestrogenic. Green beans are not.

How to Grow: You can grow most beans in any sunny location.

Parts Used: The bean. Some beans are good for sprouts, such as mung beans.

How to Use: To cook dried beans, soak them in cold water with a little salt added in a pot with a lid overnight. Harder beans may need to be soaked for up to 2 days. Do not add anything but water and salt to dried beans until they are softened by soaking and cooking. Anything added to dried beans before they are fully softened will cause them to remain hard.


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This health section is updated monthly to give our members a chance to view it, so check back the first of every month for new posts. Disclaimer: This page is designed to offer information only on topics the average person can use themselves. It is not meant to be a substitute for professional medical advice.

We are so far removed from what it is that we need to be healthy, that we are not healthy as a general society. To make matters worse, we are so used to functioning at an inferior health level, we are not even aware how much better we could feel, how much healthier we could be, how much more energy we should have, how much younger we could look, until we take the steps in the right direction and give them a chance to work so we have a comparison. The only way to experience this is to try something different; because what we've been doing obviously isn't working.
Getting back to basics, back to nutrition over convenience and making our own choices rather than advertising and corporations making our decisions for us, and back to logic are the only things that will restore our health, energy and vitality. There is no reason a healthy lifestyle has to be one of denying ourselves or inconvenience.
Health Circkles is structured to give people the tools and information to be healthier within the time restraints of our modern world.

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