The safe use of nutritional supplements

It is only in the last 50 years or so that scientists have started to fully understand the concept of the ideal diet. As this understanding evolved it became clear that the initial approach of avoiding deficiencies that led to scurvy, etc was replaced by an understanding that supplementation could help to address health and well being in a positive way. In other words seeking optimum health.

In a perfect world we would all eat a well balanced diet every day providing all the daily nutrients necessary for good health. But, in reality, this is often not the case. The fast paced world in which we live and work continues to take its toll.

What causes our nutrition levels to be less than ideal? Factors such as pollution, a busy, hectic lifestyle and high levels of physical activity can increase the level of nutrients needed to maintain good health. You may need to consider supplementing if one of the following factors applies to you:

• Not eating nutritious, balanced meals
• Consuming highly processed foods
• Over exerting or not getting enough exercise
• High alcohol intake Smoking

Additionally, food sourcing and farming methods also affect the vital intake of minerals. For example, the amount of selenium, an essential trace mineral, in the UK diet is half what it was 30 years ago. This is primarily because the wheat grain in our bread in now sourced in Europe where the level of selenium in the soil is very low. Previously it was sourced from the USA where selenium levels in the soil are much higher.

A healthy balanced diet should always form the basis of good nutrition. However, food supplements offer an excellent way to top up the daily intake of certain vital nutrients, to safeguard the body’s stores and to help ensure the metabolic processes are not impaired by inadequate nutrient levels.

What is right for me?

It is difficult to be specific as everyone is different and requirements vary, not just because of diet but also because of gender, age, lifestyle choice and life stage conditions.

Nutritional needs vary from person to person because everyone has a unique biochemical make up. The potentially significant benefits of food supplements providing specific nutrient combinations are of increasing interest to scientists and, as the number of studies increase, it is likely that these benefits may well become more widely understood in years to come.

Terms used

DRV = Dietary Reference Values. There are a variety of terms used when referring to nutritional intake. They are grouped under DRV. The different information is used to allow interpretation of dietary intake for groups of people (eg women aged 55+ years may be considered one group) and individuals. Figures are prepared which can be used to give a range of intakes based on the probable average requirements for intake of each nutrient. These figures are reference values and are not recommendations for intakes either by individuals or groups.

Definition of Dietary Reference Values:-

EAR = Estimated Average Requirement. This value is based on the assumption that the nutrient requirements in a group of individuals are normally distributed.

RNI = Reference Nutrient Intakes. This is calculated to be slightly higher than the EAR to ensure that the nutrient needs of the 97.5% of individuals in the group are met. This is also referred to as PRI (Population Reference Intake).

LRNI = Lower Reference Nutrient Intake. This represents the lowest intakes that will meet the nutrient needs of some individuals in a group. Intakes below this level are almost certainly inadequate for most individuals.

RDA = Recommended Daily Allowance. This has now been replaced with RNI or PRI. However, food supplement labels show a food labelling RDA to give the consumer a better understanding of the micronutrient levels provided by a product. It is important to understand the RNIs and RDAs refer to the theoretical needs of large population groups. Obtaining these levels cannot be a guarantee of optimum health because individuals’ circumstances and needs vary.

USL = Upper Safe Levels. There is also a need to consider safety. For this reason, in some countries, upper levels have been established. The purpose of this figure is to prevent excessive consumption, as with all foods, excessive consumption is not healthy. It is assumed that a certain level of nutrient intake is achieved from the diet and the upper level refers to the maximum daily long term intake for safety. Upper safe levels are not recommendations for consumption.

If taking more than one supplement it is essential to check that the combined levels of individual nutrients do not exceed the upper safe level in long term use. As with all nutritional supplements we recommend that women who are pregnant or lactating should seek medical advice before taking food supplements.

We also recommend that anyone taking medication or suffering from a medical condition consult their doctor prior to taking supplements.

VITAMINS

Vitamin A (Retinol)

Needed for normal growth and vision, for healthy teeth, nails, bones and glands, skin and gums.

Found in fish liver oils, dairy products, liver.

Beta Carotene (Converts to vitamin A as the body needs it)

Needed for antioxidant properties to help mop up free radicals that can damage cells and tissues.

Found in abundance in fruits and vegetables , especially carrots and dark green leaf vegetables.

Vitamin B1 (Thiamin)

Needed for energy, healthy nervous systems, growth, normal appetite and muscle tone, normal digestion and energy.

Found in brewer’s yeast, wheat germ, liver, whole grain cereals, nuts, pork, beef and eggs.

Vitamin B2 (Riboflavin)

Needed for energy, good vision, healthy skin, nails and hair.

Found in milk, egg yolk, liver, yeast and yeast extract.

Vitamin B3 (Niacin)

Needed for energy, healthy skin, and nervous systems

Found in whole grain cereals, meat, liver, kidney and fish.

Vitamin B3 (Nicotinamide†)

Needed for energy, healthy skin and nervous systems.

Found in whole grain cereals, meat liver, kidney and fish.

Vitamin B5 (Pantothenic acid)

Involved in protein and carbohydrate metabolism and hence the production of energy.

Found in offal, brewer’s yeast, egg yolks, whole grain cereals.

Vitamin B6 (Pyridoxine)

Required for protein and helps maintain a healthy metabolism.

Found in liver, whole grain cereals, bananas and pulses.

Vitamin B12 (Cobalamin)

Needed for the normal function of body cells, including brain and nerve cells. Involved in the production of red blood cells.

Found in liver, kidney, muscle meats, fish and dairy products.

Biotin (B complex vitamin)

Needed for the metabolism of fats, carbohydrates and proteins.

Found in beef liver, egg yolks, whole grain cereals, brewer’s yeast and milk.

Vitamin C (Ascorbic acid)

Needed for healthy bones, teeth, gums, skin, blood cells and immune system. Assists the uptake of iron.

Found in citrus fruits, green peppers, watercress and strawberries.

Vitamin D

Needed for bones, teeth, body tissue and cartilage.

Found in fish liver oil, eggs, sunshine (reacts with the skin to create vitamin D)

Vitamin E (Tocopherol)

Needed for protecting cell membranes and unsaturated fats from oxidation and to help protect red blood cells.

Found in vegetable oils, wheat germ, whole grain cereals, green vegetables, seeds and nuts.

Folic Acid

Needed for growth, healthy digestive and nervous systems. Helps with the formation of red blood cells. It is particularly important for foetal development.

Found in green leafy vegetables, liver and brewer’s yeast.

MINERALS

Calcium

Needed for strong teeth and bones. Helps maintain normal blood/muscle/nervous system function.

Found in milk, dairy products, cabbage, broccoli, dried peas and beans.

Copper

Needed for the utilisation of iron and red blood cell development.

Found in cereal, cereal products and nuts.

Iodine

Needed for the production of thyroid hormones, vital for growth, development and control of the rate of metabolism.

Found in seafood and iodised salt.

Iron

Needed for healthy red blood cells and the transportation of oxygen. Important for the proper function of muscles. Whilst it is important to have sufficient levels of iron, it is one of the minerals that must not be taken at too high a level as it may act as a pro-oxidant.

Found in lean meats, eggs, green leafy vegetables, pulses and fortified breakfast cereals.

Magnesium

Needed for healthy nerves/muscles and for producing energy. Also important for strong teeth and bones.

Found in green vegetables, wheat germ, soy beans, figs, corn, apples and almonds.

Manganese

Needed for activating enzymes in the body and properly functioning reproductive organs.

Found in whole grain cereals, egg yolks, green vegetables, wheat germ, nuts and beans.

Phosphorous

Present in bones and teeth as calcium salt. Needed for energy production and forms a constituent of cell membranes and nucleic acid.

Found in meat, fish, milk, cheese, eggs and cereals.

Potassium

Needed for water balance and distribution, nerve, muscle and heart function.

Found in fruit and vegetables, particularly bananas and fruit juices.

Selenium

Needed for its antioxidant properties, cell protection, healthy immunity and thyroid function.

Found in in meat, fish, cereals and Brazil nuts.

Zinc

Needed for healthy skin, reproductive and immune systems. It helps with the metabolism of carbohydrates, protein and fat. Also helps energy production.

Found in shellfish, such as oysters, nuts, liver, kidney, egg yolks, milk and whole grain cereal.

Nutrients -Vitamins	EU labelling RDA#	Upper Safe Level for Daily Supplementation *
Vitamin A (Retinol)	800 µg ** (2664 i.u.)	2300 µg (7666 i.u.)
Beta Carotene	N/A	20 mg
Vitamin B1 (Thiamin)	1.4 mg	100 mg
Vitamin B2 (Riboflavin)	1.6 mg	200 mg
Vitamin B3 (Nicotinic Acid)†	18 mg	150 mg
Vitamin B3 (Nicotinamide)†	18mg	450 mg
Vitamin B5 (Pantothenic Acid)	6 mg	500 mg
Vitamin B6 (Pyridoxine)	2 mg	200 mg
Vitamin B12 (Cobalamin)	1 µg	500 µg
Biotin	150 µg	500 µg
Vitamin C (Ascorbic Acid)	60 mg	2000 mg
Vitamin D	5 µg (200 i.u.)	10 µg (400 i.u.)
Vitamin E***	10 mg (15 i.u.)	800 mg (1194 i.u.)
Folic Acid	200 µg	400 µg
Nutrients - Minerals
Calcium	800 mg	1500 mg
Copper	N/A	5 mg
Iodine	150 µg	500 µg
Iron	14 mg	15 mg
Magnesium	300 mg	350 mg
Manganese	N/A	15 mg
Potassium	N/A	N/A
Phosphorous	800 mg	1500 mg
Selenium	N/A	200 µg
Zinc	15 mg	15 mg

mg = milligram (one thousandth of a gram) µg = microgram (one millionth of a gram)

* = As recommended by the Health Food Manufacturers' Association in the UK (2003).

** maximum of 800 µg for pregnant women or those who are planning to become pregnant.

*** = D-alpha-tocopherol equivalents/day.

† Nicotinamide and nicotinic acid are two versions of niacin (Vitamin B3). Nicotinic acid is not as safe in large quantities as nicotinamide. This table assumes that one or other form is taken, not both (check the label of the food supplement you are taking).

# Council Directive /24 September 1990/ on nutrition labelling for foodstuffs (90/496/EEC).

If you require clarification about anything that appears in this section please email info@wassen.com