Vitamin D is a fat soluble vitamin which is not found naturally in many foods. However we can manufacture vitamin D in our skin when it is exposed to ultraviolet light, hence it is often known as the Sunshine Vitamin. For many people living in more Northern regions, this synthesis in the body is inadequate and unreliable, especially in autumn and winter. For this reason, many processed foods have traditionally been artificially supplemented with vitamin D. Oily fish are the best natural source of vitamin D. (Oil extracted from the livers of cod was the original supplement). Vitamin D is also found in small amounts in red meats, liver and egg yolks1.
WHY DO YOU NEED IT?
Vitamin D is known traditionally for its ability to help with the absorption and metabolism of calcium. Without enough vitamin D, children can develop rickets (malformed bones) and adults get osteomalacia (weak and painful bones). It is now recognised that vitamin D is associated with many other functions in the body. These include modulation of cell growth, neuromuscular and immune functions, as well as reduction of inflammation1,2. There has been a lot of research into the potential benefits of taking Vitamin D to help with the prevention and treatment of various conditions including multiple sclerosis, cardio-vascular disease and cancer. So far the evidence has not been conclusive. Given that vitamin D has such a wide range of effects in the body, it is likely that some degree of supplementation is sensible for people who do not have enough sun exposure throughout the year. In the UK this includes most people during autumn and winter. It applies through the entire year for people who get minimal sunlight on their skin. Very dark skinned people, such as those with an African, Afro-Caribbean or South Asian origin, might be best advised to take supplements through the entire year in the UK.
WHICH POTENCY IS RIGHT FOR ME?
For most people 10 micrograms per day, which equals 400 IU (international Units), would be appropriate. This is in line with advice from The British Nutrition Foundation, following information from The Scientific Advisory Committee on Nutrition3. Those who spend enough time in the sun during spring and summer might not need vitamin D supplements during this time. However the above recommendations would not be excessive.
Many people choose to take higher levels of supplementation than the above guidelines. The scientific evidence supporting this is inconclusive. From the history of vitamin D supplementation, it is likely that these low levels of supplementation are fully adequate to help with the metabolism of calcium and phosphate. This helps keep bones, teeth and muscles up to strength. The cause for uncertainty comes from the fact that vitamin D is now known to have so many other functions in the body. A slightly higher intake might help some people avoid a whole range of other health issues. Much research is ongoing on this at the moment and the jury is out. Vitbox does supply a higher dose supplement at 25 micrograms (1,000 IU) for people who feel that this increased amount could be beneficial. It is worth pointing out that very high levels of supplementation (over 100 micrograms or 4,000 IU daily) could certainly be unhealthy and is not recommended2.Vitamin D is not like the water soluble vitamins which are sometimes taken in very large amounts. It can seem instinctive to believe that if a small amount of vitamin D is beneficial, a larger amount must surely be even better. This might be true up to a certain level, but only within limits. Unless your doctor has advised otherwise, there is no good reason for most people to take more than 100 micrograms (4,000 IU) of Vitamin D per day. Eating processed foods which are already supplemented with vitamin D, such as many breakfast cereals, will add to your daily intake. However the levels in these foods are at a minimal level and insignificant when considering these maximum levels of supplementation.
]]>Turmeric is a yellow spice popular in many Indian and south-east Asian dishes. It grows as the root of a flowering plant. It has been shown to have many health benefits, outlined in this article. The active ingredients in turmeric are known as curcuminoids, with the most beneficial being curcumin.
Turmeric root powder contains about 0.3 - 5.4% curcuminoids, and coupled with poor absorption means you have to be careful when choosing a supplement. Black pepper has been shown to increase absorption of curcumin by around 2000%, so always look for a turmeric supplement containing black pepper, or the active ingredient, piperine1
Secondly, due to the low percentage composition of curcuminoids in turmeric powder, lots of supplements provide negligible amounts of this active ingredient. So always look for a supplement where curcuminoids are concentrated. Vitbox turmeric extract contains 95% curcuminoids, and is coupled with black pepper extract, containing 95% piperine, for maximal absorption and therapeutic effects. So what are the therapeutic effects?
Curcumin reduces low-level chronic inflammation, which has been linked to many diseases such as heart disease and cancer2,3.
Its anti-inflammatory effects have also been shown to help reduce and prevent arthritis, a disease many people have to face later in life4,5. One study even showed curcumin supplementation to be more effective than some drugs6.
As well as its anti-inflammatory properties, other effects have been seen which promote heart health, including prevention of arrhythmias, atherosclerosis and clots7,8.
Curcumin is a strong antioxidant in itself, meaning it neutralises free-radicals, which can cause damage to cells and DNA9. Further to this, curcumin has been shown to increase the body’s natural free-radical defences10.
5-HTP or 5-hydroxytryptophan, is a naturally occurring amino acid, used by the body in the synthesis of the neurotransmitter, serotonin. Serotonin is commonly known as the body’s ‘feel good’ chemical, but it has many other uses in the body other than to reward us with a good feeling when we do something positive towards our survival, like eating or exercise1,2. Serotonin is actually more common outside of the brain, found mainly in the gastrointestinal tract, involved in regulation of intestinal movements3. Low serotonin levels have been implicated many times in the study of depression, and is the focus of many anti-depressants4,5. Serotonin is also linked to sleep regulation, confirming links between depression and insomnia6-8.
5-HTP has been shown to be well absorbed, and is known to be readily converted into serotonin in the brain9. It is thought to aid in a few different ways, outlined below. Due to its short life in the body, it is suggested to be more effective when taken multiple times throughout the day, rather than in one big dose10,11.
Studies have shown 5-HTP may increase feelings of fullness, aiding with weight loss, by counteracting hormones that increase appetite12,13.
Many studies and reviews have shown positive results for 5-HTP in the treatment of depression, and a lot of people think it has been extremely helpful for treating their depression14-16. However, the research has been mixed, with some studies seeing quite significant efficacy, but seemingly not any better than the placebo17. If 5-HTP is going to get serious backing as a treatment for depression, it is going to need many more studies.
5-HTP has been shown to be an effective treatment of migraines in various studies, specifically with the intensity of migraines18-20. Low serotonin levels are thought to be a potential cause of migraines21.
Serotonin, synthesised from 5-HTP, can be converted to melatonin - a hormone involved in regulating sleep22. Higher levels of melatonin increase feelings of tiredness and promote sleep. Various studies have shown 5-HTP as an effective treatment for insomnia, especially when combined with another sleep promoting neurotransmitter, GABA22,23. Vitbox is planning on stocking GABA soon, including it in our coming sleep aid supplement.
There are potential negative interactions with 5-HTP and some sleep aid/antidepressant medications, so consult your doctor before taking 5-HTP if you take other medications. Some people may react more strongly to 5-HTP, so try 1 a day of a low dose first, and if you don't experience any side effects for a few days, then you can try upping the dose. Please consult your doctor if you are unsure, as vitbox cannot be held accountable for any side effects experienced.
Vitamin E is a group of several fat soluble compounds which the human body cannot make itself. There are 8 compounds under the vitamin E group, four tocopherols and four tocotrienols. Studies have shown people who consume more vitamin E, either by supplement or through diet, had lower incidence of serious diseases, such as cancer, dementia and cardiovascular diseases1.
It is an antioxidant and helps to protect cell membranes from damage from free radicals2. Free radicals also damage collagen, causing dryness and wrinkles, which vitamin E can help to fight3. Vitamin E also aids in normal function of the immune system, and deficiencies increase the chances of infectious diseases4. A review of global studies suggested that vitamin E intake is lower than the daily suggested intake. The review states that 79% of the studied populations had vitamin E serum levels lower than a threshold suggested to have beneficial effects5.
50 g of sunflower seeds - 498% of your daily intake
50 g of almonds - 320% of your daily intake
50 g of peanuts - 61.5% of your daily intake
100 g of raw spinach - 50% of your daily intake
100 g of cooked butternut squash - 32% of your daily intake
Some oils contain good amounts of vitamin E:
1 tablespoon of wheat germ oil contains 135% of your daily intake and 1 tablespoon of rice bran oil contains 109% of your daily intake.
If you don’t eat a lot of the foods mentioned above and think vitamin E might help you, go for the 400 IU potency on Vitbox. If you think you just need the extra boost and also eat many of the foods mentioned above, 200 IU would probably be sufficient. If in any doubt, seek professional medical advice.
Omega oils are found in 3 different categories, named omega 3, 6 and 9. Omega 3 and 6 oils can’t be made in the body, and are therefore vital in the diet. Omega 9 oils can be made in the body but are still important in the diet. Omega 3, 6 and 9 oils vary due to their structure, and each type also has further sub-types.
The three most common types of omega 3 fatty acids are known in short as: DHA, EPA and ALA. Dietary intake of DHA and EPA is mostly commonly through seafood, whereas the best source of ALA is from seeds. The best source of DHA and EPA, however, is through algae, as explained below1-3.
DHA is the main structural component of the brain, skin and retina and is therefore vital in brain function and development4.
The main function of EPA is in the production of a group of compounds called eicosanoids. These compounds are involved in the reduction of inflammation5. Double-blind, placebo controlled trials have even shown EPA to help reduce the symptoms of depression6.
ALA has many benefits in the body, including a reduction in inflammation and for improving heart health7. It is also converted to EPA and DHA but with limited efficacy, showing why all 3 oils are essential in the diet8.
DHA and EPA are found in fish, and ALA is common in many seeds such as chia and flax seeds. The omega 3 oils found in fish are not actually synthesised by the fish themselves, but by the algae they eat9. Due to the risk of micro-plastic and mercury poisoning from fish, Vitbox has chosen to source DHA and EPA omega 3 oils directly from algae, creating a safer and more sustainable omega 3 supplement1-3.
Research has shown that most western diets do not contain enough omega 3, and are consumed in an unnatural ratio to omega 6s. A high omega 6/3 ratio is very common in the western diet and has been linked to many common diseases such as cardiovascular disease, cancer and inflammatory and auto-immune diseases10. This is partly due to the over consumption of omega 6s, found in abundance in processed foods, and a low consumption of omega 3s, traditionally consumed through fish. Read this article for more information!
Omega 6 oils are mostly used for energy. The most common omega 6 oil is linoleic acid, used to make another omega 6 fatty acid called ARA, which is similar to EPA in that it is used to produce eicosanoids. But ARA produced eicosanoids are used to increase an inflammatory response, important in many processes across the body. However, many western diets are far too high in omega 6s, possibly increasing the chances of cardiovascular, inflammatory and auto-immune diseases11.
Omega 9 fatty acids are found abundantly in most cells in your body. Your body can make omega 9 fatty acids, so they are not essential in the diet. However, various studies have shown the benefits of an omega 9 rich diet, such as reducing unhealthy cholesterol in diabetes patients12.
Overall, we at Vitbox believe that omega 3 supplementation is important, which is why all of us here take one! The western diet typically contains a very high omega 6 : omega 3 ratio, linked to many serious health implications(citation). Increasing your omega 3 intake can improve this ratio but, as mentioned earlier in this article, fish oils can contain toxic mercury and micro-plastics1-3. Vitbox’s vegan omega 3 supplement is obtained the same way in which fish obtain their omega 3, through algae, creating a safer and more sustainable supplement!
Sources
Vitamin A is a group of compounds found as either active retinoids or inactive carotenoids1. Inactive carotenoids can be converted to the active retinoid form in the body. It is thought that people need both the retinoid form and carotenoid form in the diet, as the conversion rate of carotenoids to active forms of vitamin A isn’t as efficient in some people2. Retinoids are only found in animal products, and carotenoids are high in mainly red and orange fruits and vegetables, therefore, it could be suggested that those on a plant-based diet could benefit from a retinol supplement. However, taking too much vitamin A can cause more harm than good. Vitamin A is fat soluble, and not water soluble, so it’s much harder for your body to get rid of excess compared to water soluble vitamins, such as vitamin C.
Animal liver contains a lot of retinoids. One slice of beef liver contains over 700% of your daily suggested intake. But we know liver isn't common in most peoples' diets.
Half a fillet of mackerel - 43% of your daily intake
Half a fillet of salmon - 25% of your daily intake
Goat's cheese - 13% of your daily intake per serving
Butter - 11% of your daily intake per serving
Cheddar cheese - 10% of your daily intake per serving
One large boiled egg - 8% of your daily intake.
Depending on your genetics, you may convert a lot less of the carotenoids in the following foods to the active form of vitamin A, meaning you obtain much less vitamin A from the following foods than it states. Studies suggest up to 45% of people have low conversion rates of the most common carotenoid, beta-carotene, to the active form3.
1 cup of cooked sweet potato - 204% of your daily intake
1 cup of cooked kale - 98% of your daily intake
1 medium cooked carrot - 44% of your daily intake
1 large yellow bell pepper - 28% of your daily intake
1 cup of raw spinach - 16% of your daily intake.
Vitamin A deficiency has very serious health implications but is very rare in the developed world. The most common reason for vitamin A supplementation in the developed world is to treat acne. But how effective is vitamin A in acne treatment? Vitamin A has been shown to reduce inflammation and is a powerful antioxidant, both of which could contribute to healthier skin4. However, there is little evidence that shows vitamin A reduces the number of acne lesions, but reduced inflammation will help with the appearance5.
Sources
Vitamin B12, or cobalamin, is a water soluble vitamin and cannot be made in the body and therefore is acquired purely from diet. It has a range functions in the body, including fatty acid and amino acid metabolism, DNA synthesis, the maturation of new red blood cells and in the synthesis of myelin - an important component in nerve cells that ensures quick and reliable signal transmission1.
You may have heard that vitamin B12 is only found in animal products, but this is slightly misleading. The only organisms capable of producing vitamin B12 are specific bacteria and archaea species, living in soil. Animals that eat the vegetation that grow in this soil take up these B12 producing species, which then live in the animal’s gut and continue producing B12. This is why animal products are a good source of B12. Few vegetables are shown to be a source of B12. Vegetarians and vegans should increase their intake of B12 via fortified foods or supplements.
A severe lack of vitamin B12 causes many serious side effects, causing damage to the brain and nervous system, which very little people have to worry about in developed countries due to our access to meat and fortified foods2. However, less significant deficiencies can be more common that most people think, with symptoms including anaemia, lethargy, headaches, difficulty walking and poor memory. Studies have shown that around 14-16% of 20-59 year olds and 20% of over 60 year olds are marginally deficient in B12, and would benefit from supplementation3,4. The most common reasons for deficiency are inadequate intake and inadequate absorption4.
50 g of clams - 2060% of your daily intake
100 g of beef liver - 779% of your daily intake
100 g of canned sardines - 371% of your daily intake
250 g of steak - 229% of your daily intake
1 salmon fillet - 160% of your daily intake
Vegan sources (fortified):
2 tbsp of nutritional yeast - up to 130% of your daily intake
200 ml of Alpro soya drink - 32% of your daily intake
1 serving (28 g) corn flakes - 63% of your daily intake
If you follow a plant-based diet and don’t eat many fortified foods, or have trouble absorbing B12, the 1000 ug dose may be right for you. If you’re none of the above but looking for an energy boost and think B12 may be the answer for you, try the 500 ug. If in any doubt, seek professional medical advice.
Vitamin C, aka ascorbic acid, is a water soluble vitamin. It cannot be made in the body and therefore is acquired purely from diet. It is mostly known for its antioxidant ability. It also aids in collagen production, white blood cell production, some enzyme reactions and many other examples1.
A lack of vitamin C in the diet can cause the disease scurvy, which is rare in developed countries. However, many studies have shown the possibility of a dose much higher than that to avoid scurvy, can help us to avoid many more diseases, such as cancer and cardiovascular diseases2,3. Although it is hard to experimentally link vitamin C to cancer directly, many studies have shown vitamin C reduces oxidative stress, which has been linked to cancer 4-7.
Article on antioxidants, free radicals and oxidative stress coming soon!
Whether vitamin C helps with colds is long disputed. Some studies show there may be a reduction in cold incidence when vitamin C was taken before onset of any cold symptoms. However, Studies provide little evidence to show the benefits of vitamin C when supplementation starts after onset of symptoms8. So don't wait until you have a cold!
Vitamin C aids in the body’s innate immune defences, by supporting the physical barriers that are your skin cell membranes, and also in the adaptive immune system, which include the immune cells and responses that fight pathogens directly9. Vitamin C has been shown to accumulate in some immune system cells, and help these cells to follow the chemical signals left by pathogens10.
Vitamin C has also been shown to aid in the production and proliferation of some immune cells, and has shown evidence of treating and preventing respiratory and systemic infections. The levels of vitamin C required for prevention of such infections was shown to be several times higher than the recommended daily allowance, meaning supplementation could be required11.
1 (119 g) medium red bell pepper - 380% of your daily intake
1 serving (148 g) broccoli - 330% of your daily intake
100 g of raw kale - 300% of your daily intake
1 (131 g) orange - 174% of your daily intake
1 (45 g) red chilli pepper - 162% of your daily intake
1 (69 g) kiwi - 160% of your daily intake
The RDA for vitamin C is 40 mg, but as it says above, there may be benefits of much larger doses. Especially amongst smokers and those who don't regularly eat their 5 a day. If you think you get a lot of free radical exposure, e.g. from the sun or smoking, or you don't get a lot of vegetables, go for the 1000 mg. Otherwise, 500 mg should give you the boost you need. If in any doubt, seek professional medical advice.
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