LETTERS From CAMP Rehoboth |
Fitness at the Beach: Questions About Vitamins |
by Rick Moore |
As a fitness trainer, Im asked all sorts of questions. Lately, the topic has turned to vitamins. A client asked, "What vitamins should I take now that Im working out?" My answer is, "Do you really need to be taking vitamin pills if youre eating a balanced, healthy diet?" Weve been inundated by books, magazines, and infomercials that say vitamins are the secret to youth and long life. Today, manufacturers have vitamins targeted to children, women, men, the elderly, athletes, and all combinations of these groups. They come in capsules, gelcaps, liquids, rock-hard pills, even in little animal and people shapes. Cute, huh? And you can buy them anywhere, from gas stations to discount stores. Theyre big business, too. In 1995, sales of vitamins and minerals in the U.S. reached $4.1 billion, up nearly 20 percent over the previous year. These figures are still climbing fast. With all the demand for vitamins, I dont think most people even know what they are, or what they do. Vitamins are organic compounds required by the body in small amounts for metabolism, to protect health, and for growth. Vitamins also help in the formation of hormones, blood cells, nervous-system chemicals, and genetic material. There are 13 well-known vitamins. The fat-soluble onesA, D, E, and Kare generally consumed along with fat-containing foods (this doesnt mean to chow down on cheeseburgers and french fries all day). Because they can be stored in your bodys fat (and we know some of us have more than others), you dont have to eat them every day. Water-soluble vitaminsthe eight B vitamins and vitamin Ccannot be stored, so you generally have to eat them daily. Without enough of all the necessary vitamins, you can have pretty severe problems. Your bodys natural chemical reactions would slow down or stop. And you know what that means. The government publishes recommended dietary allowances (RDAs) for vitamins, shown in milligrams or international units (IU) on the package. Many of you probably didnt realize thats what the "IU" stood for. A well-balanced diet contains all the vitamins you need. But if youre on a special diet, suffering from intestinal disorders, pregnant, lactating, or have a disease of some sort, you may need vitamin supplements. Ask your doctor. Some people believe vitamins are a "cure" for diseases from colds to cancer. They think they can stay healthy just by downing huge quantities. But if you take more vitamins than you need, the body eliminates them. If you really overdose, its as bad as not getting enoughyou can cause severe poisoning or even death. Go easy on those supplements, despite what the store clerk might tell you. Doses of vitamin A above 25,000 IU can cause severe liver damage, bone disease, and birth defects. Taking more than 100 mg per day of vitamin B6 can harm the nervous system, causing problems with balance and altered sensations. Niacin can trigger vomiting, diarrhea, and even liver damage in doses over 500 mg. Youd also be wise to avoid overdosing on iron, selenium, vitamin C, folic acid, and vitamin E. Dosages are mostly unregulated because of the 1976 Proxmire Amendment to the Federal Food, Drug, and Cosmetic Act. One provision of this amendment prohibits the FDA from establishing a maximum daily dose unless the agency can prove there is a health hazard. Heres a run-down on the facts of the most well-known vitamins. Ive listed what each vitamin does and the foods in which its found: Vitamin A: Needed for growth and maintenance of skin, mucous membranes, bones, and teeth, as well as vision and reproduction. Your body can make vitamin A from carotene, found in carrots, broccoli, squash, spinach, kale, and sweet potatoes. Also found in milk, butter, cheese, egg yolks, liver, and fish-liver oil. B Vitamins: This group of vitamins includes thiamin, riboflavin, niacin, pyridoxine, cobalamin, folic acid, pantothenic acid, and biotin. They are particularly important to carbohydrate metabolism, nerve regulation, mucous membranes, and the blood. You should eat a variety of meats, leafy green vegetables, cereals, beans, nuts, and milk. Vitamin C: Also known as ascorbic acid, it helps in the formation and maintenance of collagen, the protein that supports many body structures and plays a major role in the formation of bones and teeth. It also enhances absorption of iron. Despite the hype, massive doses havent been proven to prevent colds, but they can cause bladder and kidney stones, and the loss of calcium from bones. Food sources include citrus fruits, strawberries, cantaloupe, pineapple, broccoli, Brussels sprouts, tomatoes, spinach, kale, green peppers, cabbage, and turnips. Vitamin D: Necessary for normal bone and teeth formation, and for retention of calcium and phosphorus. Found in egg yolks, liver, tuna, and milk. It is also manufactured in the skin with sunlight. Vitamin E: Plays some role in forming red blood cells, muscle, and other tissues, but its full role isnt well understood yet. Found in vegetable oils, wheat germ, liver, and leafy green vegetables. Vitamin E touted to prevent or treat a wide range of diseases, but no substantial evidence backs these claims. Vitamin K: Necessary mainly for the coagulation of blood. Found in leafy green vegetables, egg yolks, soybean oil, and liver. Rick Moore is certified as a personal trainer by American Fitness Professionals & Associates. He believes in common- sense, drug-free training. Visit him at Ricks Fitness & Health, Inc., in beautiful downtown Milton. Check out his web site at http://www.enrapt.com/ricksfitness, or give him a call at (302) 684-3669. |
LETTERS From CAMP Rehoboth, Vol. 8, No. 4, May 8, 1998. |