vitaLIFE.

I can not count how many times I have been called an "old lady" because of my pill box. Every morning after my breakfast I take my vitamins and medicine (for my thyroid, something I have been trying to get around... but can't). I am a firm believer in vitamins and the good that they provide for your body. Until this semester I never really was on a strict regiment. I believe when I decided to go vegetarian is when it clicked to me that I would need to start supplementing with some form to get all my nutrients. I used to get sick all the time, whether it was minor colds or something as serious as strep throat, I WAS ALWAYS SICK! I don't know what I can attribute my wellness to, but it was one (or both) of the changes in my life: going vegetarian or filling my body daily with the essential substances for growth and renewal (VITAMINS)-- I have not been sick once this semester! Vitamins are essential for the normal growth and development of a multicellular organism.

Multivitamins-

If you take a multivitamin, you are like most Americans! If you are picking up a specific formula, say for instance "Womens 50+", this vitamin will have more of what you need in it. More calcium and vitamin D for your bones, which after age 50 will start to de-mineralize, increased levels of Ginkgo for memory, and increased levels of vitamins A, C, E, and Selenium, for eyesight. 
A great idea to test a multivitamin is to place it in a cup of water-- if it does not disintegrate in 45 minutes- 1 hour, then throw the bottle out! This means it probably won't be doing that in your body either! We want a vitamin that is getting straight to the point!!

Vitamin A-- Retinol (Fat Soluble)

What is it? Plays a role in vision, bone growth, reproduction, cell division, and cell differentiation. It also helps with the skin and mucous membranes and functions as a barrier to bacteria and viruses.
Sources: Sources include liver, whole milk, and some fortified food products (cereal).
RDA-- The RDA recommends the average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97% to 98%) healthy individuals in each age and gender group. BASICALLY... how much you should have... set in micrograms, which is very little amounts. Luckily, your vitamins are already made into these amounts :) 
So, when looking on the back of a multivitamin, or solely supplementing, aim for at least these numbers:
Children-- 300-400 ug
Women-- 700ug 
Men-- 900ug
Pregnant Women--750-770 ug

Vitamin B-- (Water Soluble)

Oh, everyones favorite... I think at one time everyone has asked me "I can just go get a B vitamin shot for energy right?" I guess that is up to you and your doctor... I personally do not believe in B vitamin energy shots, but that's up to you!
What is it?? Did you know there was 8 B vitamins? All essential for energy metabolism. (Haha, I wont go into all of them! Just a few!)

Vitamin B₁ (thiamine)

Vitamin B₂ (riboflavin)

Vitamin B₃ (niacin or niacinamide)

Vitamin B₅ (pantothenic acid)

Vitamin B₆ (pyridoxine, pyridoxal, or pyridoxamine, or pyridoxine hydrochloride)

Vitamin B₇ (biotin)

Vitamin B₉ (folic acid)

Vitamin B₁₂ (various cobalamins; commonly cyanocobalamin in vitamin supplements)

Vitamin B_9-

_{Folic acid: I can not stress this to my girls enough! PLEASE PLEASE PLEASE eat your leafy greens and fortified cereals! Folic acid is essential in your child-bearing years to prevent neural tube deficiencies.}Folate helps produce and maintain new cells . This is especially important during periods of rapid cell division and growth such as infancy and pregnancy. Folate is needed to make DNA and RNA, the building blocks of cells.
RDA--
Female: 
Normal (not pregnant/ lactating)--400 ug
Lactating--500 ug
Pregnant-- 600 ug (an increase in folic acid!)

Male: 400 ug

Spina Bifida :(

Vitamin B₃ (niacin or niacinamide)--

What is it?? Niacin has been linked in many studies to raising HDL (good cholesterol) and lowering cardiovascular disease. Why is having a high numbers of HDL's good? They pick up the bad stuff in your blood making it easier to flow!

For men, HDL levels under 40 mg/dL or 1 mmol/L increase the risk of heart disease.
For women, HDL levels under 50 mg/dL or 1.3 mmol/L increase the risk of heart disease.
An HDL level above 60 mg/dL or 1.6 mmol/L is considered ideal for men or women. Staying informed about yourself is always best, preventatives is always a good idea!

Sources: Niacin foods include all lean red meat, fish, organ meats (kidney, liver), prawns, pork, as well as milk and other dairy products. Other niacin rich foods include almonds and seeds, wheat products, beans, rice bran, green leafy vegetables, carrots, turnips and celery. 

RDA--

Women-14-16mg

Men:16-20mg

Vitamin C-Ascorbic Acid

SCURVY!!! So this is what happens if you have Vitamin C deficiency!

What is it?? Vitamin C acts as an antioxidant by protecting the body against oxidative stress. The debate of how much vitamin C to take a day is so controversial because of its oxidative effects. An upper limit has been established for it though-- standing at 2000 mg/day. Vitamin C has one of the most famous deficiencies-- S C U R V Y. Its said that pirates discovered this when the crew would have symptoms of spongy gums,loss of teeth, spotted skin, and pale skin. They would eat some sort of citrus fruit and symptoms were cured. Smokers should increase there vitamin C because of the increased amount of oxidative stress that the body is under. Vitamin C will provide antioxidants that will help cancel out these bad guys in your body!! :)

Sources: Peppers, Citrus Fruits, Strawberries

**note-- there is more vitamin C found in a red pepper compared to a orange!

RDA--

Children- 15-45mg

Female-75mg

Male-90mg

Smokers- 110-125mg

Okay, so this is just a few vitamins! Just a BRIEF summary on the good they can do for your body! But, also let me tell you that vitamins can be very dangerous as well. Be very careful when supplementing with vitamins and make sure not to go overboard with them. It is always best to first consult with a primary doctor or a registered dietician (RD). 

Only one week left till Thanksgiving break-- I know we all have a lot to give thanks for, so lets buckle down and get this last week done with!! Stay healthy!