Navigating through this maze of options can feel overwhelming, especially when so much is at stake—your health, your confidence, and even your relationships. As curiosity piques and interest grows in improving sexual wellness, it’s vital to separate fact from fiction. In this article, we’ll delve into the safety of men’s sexual health supplements and unveil what you need to know before embarking on your journey toward enhancement. We will uncover not just the benefits but also any hidden risks that could impact your wellbeing.

What Are Male’s Sexual Health Supplements?

A male enhancement supplement is an over-the-counter product made to support male libido, erection quality, stamina, and overall sexual health. These supplements often include a combination of natural herbs, vitamins, minerals, and sometimes synthetic compounds. They are marketed as solutions for common issues like low libido, erectile dysfunction (ED), and reduced energy levels.

Unlike prescription medications such as Viagra or Cialis, sexual health supplements are widely available without a prescription and are often touted as natural alternatives to pharmaceutical drugs.

Common Ingredients in These Supplements

The effectiveness and safety of sexual health supplements largely depend on their ingredients. Some of the most common ingredients include:

• L-Arginine: An amino acid that boosts nitric oxide production, improving blood flow to the penile area.
• Ginseng: Known as an adaptogen, it helps the body manage stress and is often linked to improved libido and stamina.
• Maca Root: A Peruvian plant believed to boost libido and energy levels.
• Tribulus Terrestris: A plant extract that may support testosterone production and enhance sexual desire.
• Zinc: An essential mineral for maintaining healthy testosterone levels.
• Horny Goat Weed: Contains icariin, a compound that may improve blood flow and support erections.

While these ingredients are generally considered safe, their effects can vary based on the formulation and individual health factors.

Benefits of Using Sexual Health Supplements

When used correctly, men’s sexual health supplements can offer several benefits, including:

• Enhanced Libido: Many supplements aim to boost testosterone levels, which can improve sexual desire.
• Improved Stamina: Ingredients like ginseng and maca root may help combat fatigue and improve endurance.
• Better Blood Flow: Supplements with L-arginine and other nitric oxide boosters can enhance circulation, supporting stronger erections.
• Natural Hormone Support: Zinc and other nutrients help maintain a healthy hormonal balance.
• Convenience: Unlike prescription medications, these supplements are often available without a prescription and can be purchased online or in stores.

Potential Risks and Side Effects

While sexual health supplements can provide benefits, they also come with potential risks. Some of the common side effects include:

• Mild Reactions: Headaches, nausea, or upset stomach caused by certain ingredients.
• Allergic Reactions: Some individuals may be allergic to herbal ingredients.
• Interaction with Medications: Ingredients like L-arginine can interact with blood pressure medications, potentially leading to complications.
• Unregulated Ingredients: Some supplements may contain hidden or unlisted ingredients, including prescription drugs, which can pose serious health risks.

It’s essential to choose reputable brands and carefully read labels to minimize these risks.

Regulation and Quality Control Issues

One of the major concerns with sexual health supplements is the lack of strict regulation. Unlike prescription medications, dietary supplements are not always rigorously tested for safety and efficacy before hitting the market. This can lead to issues like:

• Inconsistent Ingredient Quality: Some products may contain substandard or contaminated ingredients.
• Mislabeling: Claims made on packaging may not always match the actual contents.
• Hidden Ingredients: Certain supplements have been found to contain undisclosed pharmaceutical compounds, such as sildenafil (the active ingredient in Viagra).

To avoid these pitfalls, always look for products that have been third-party tested or certified by organizations like NSF International or USP.

Importance of Consulting Healthcare Professionals

Before starting any supplement, it’s crucial to consult a healthcare provider. A doctor can:

• Assess your overall health and identify any underlying conditions causing sexual health issues
• Recommend safe and effective options tailored to your needs
• It helps you avoid potential interactions with medications you may already be taking.

Ignoring professional advice can lead to ineffective treatments or exacerbate existing health problems.

Natural Alternatives to Male Sexual Supplements

For those who prefer not to use supplements, there are natural ways to support sexual health, including:

• Healthy Diet: A diet rich in fruits, vegetables, lean proteins, and healthy fats can improve blood flow and hormone levels.
• Regular Exercise: Activities like strength training and cardio boost testosterone and overall stamina.
• Stress Management: Practices like yoga, meditation, and deep breathing can reduce stress, a common cause of sexual dysfunction.
• Adequate Sleep: Quality sleep is essential for hormone production and energy levels.
• Staying Hydrated: Proper hydration supports circulation and stamina.

These lifestyle changes often have broader health benefits and can complement or even replace the need for supplements.

Do Male Sexual Health Really Supplements Work?

These supplements can indeed be effective, particularly when they contain clinically proven ingredients like Tadalafil and Vardenafil. These pharmaceutical components are known to improve blood flow, which can enhance erectile function and sexual performance. However, the efficacy of these pills can vary based on individual health conditions and the specific formulation of the product. Users need to choose products that adhere to quality standards, such as those certified by Good Manufacturing Practices (GMP), and to consult healthcare professionals if they have underlying health concerns.

Related » How to Choose the Best Supplement Brand

Can They Cure Erectile Dysfunction?

Supplements alone cannot cure erectile dysfunction (ED), but they can be a valuable part of a comprehensive approach to managing the condition. While supplements containing ingredients like Maca Root, Saw Palmetto, and Tribulus Terrestris may support sexual health and improve symptoms by enhancing blood flow and boosting libido, they should be used in conjunction with lifestyle changes and medical treatments if necessary. It’s important for individuals to consult with healthcare professionals to determine the underlying causes of ED and to develop a tailored treatment plan that may include supplements as part of a broader strategy.

User Experiences and Testimonials

User experiences with men’s sexual health supplements vary widely. While some individuals report significant improvements in libido, energy, and performance, others may not experience noticeable benefits. Reviews often highlight the importance of choosing high-quality products and maintaining realistic expectations. Keep in mind that what works for one person may not work for another, emphasizing the need for tailored solutions.

Also read » What is Sexual Electricity and How is it Generated

Conclusion

Men’s sexual health supplements can be a helpful tool for addressing issues like low libido and erectile dysfunction, but they are not a one-size-fits-all solution. While many products are safe when used correctly, others may pose risks due to unregulated ingredients or potential interactions. Consulting a healthcare provider and choosing reputable, high-quality supplements are critical steps to ensure safety and effectiveness.

For those seeking an alternative, lifestyle changes like a healthy diet, regular exercise, and stress management can provide lasting benefits for sexual health. Ultimately, the best approach aligns with your individual needs, preferences, and overall health goals.

The post Are Men’s Sexual Health Supplements Safe? appeared first on Complete Wellbeing.

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The post Melts: A delicious, hassle-free and efficient way to get your nutrients appeared first on Complete Wellbeing.

While we cannot solve every puzzle, in the following pages, we have attempted to clear the air around many popular health notions, formed and fuelled by the mass media.

How important is breakfast really?

In the olden days, breakfast was a large meal comprising calorie-dense foods. It was the heaviest meal of the day—and appropriately so, as the rest of the day involved much physical labour. Cut to the 21st century: Advances in technology and transportation have made physical activity almost redundant. We work on our desks, participate in conferences via internet, meet friends on Facebook, watch films on home theatre [in the comfort of our living rooms], order food at home and so on.

If we compare our lifestyles with those of our ancestors, we probably sit more in a year than our ancestors did in their entire lives. With such sedentary lifestyles, hasn’t breakfast lost its significance? The answer is ‘No’.

The first meal of the day is important as it is crucial to your metabolism, physical inactivity notwithstanding. Those who eat breakfast regularly have a higher metabolism than those who skip it. What’s more, breakfast eaters also tend to eat less during the day and consequently manage their weight better.

However, before you decide to go gorging every morning, understand that even though breakfast continues to be important, what has changed is how much you eat. Today, the amount you eat for breakfast depends on factors such as how hungry you are in the morning, how heavy your last meal was and the interval between the two.

So, you don’t have to go all the way and have eggs, potatoes, milk, toast, cereal, fruits and everything that you see on a typical breakfast spread. Even a bowl of oats or a glass of milkshake works well if that’s all you feel like having. If you wake up and you’re not hungry, it means your metabolism is just limping along and is not functioning at its best. But “it’s still important to eat breakfast even if you’re not hungry,” insists fitness trainer Bob Greene.

Our verdict: Eat a healthy breakfast every day—and in our book, muffins, pastries and bacon don’t count as healthy.

Must I have supplements?

First things first. Ideally, your diet should meet your nutritional needs. But here’s a catch. Our modern lifestyle and dietary habits often lead to certain nutrient deficiencies. Supplements are a good way to bridge this nutrient gap. What you must not forget is that supplements aren’t intended to be a substitute for food as they don’t have many of the other benefits of whole foods—fibre, for instance. That’s why supplements are called so—because they add, they don’t replace.

As to which supplements you must take and in what dose, there are no off-the-shelf plans. Your individual requirement for nutrition supplementation will vary depending on many factors such as your age, gender, food preferences, the type of work you do and the like. For instance, women are recommended to take calcium supplements. But the age and the prescribed dosage varies from one woman to another. Some may need to start early in life with large doses, while others may need small doses even after menopause.

Our verdict: Nutritional supplements are great so long as you use them to supplement, not substitute. We recommend that you consult your physician before starting off on a supplement so that you get exactly what you need. Stick to only the recommended dosage.

Is coffee a virtue or a vice?

Many coffee drinkers complain of dehydration, increased anxiety, mood fluctuations and poor bone mineral density. On the other hand, coffee has been credited with helping prevent type-2 diabetes, Parkinson’s disease and Alzheimer’s disease. Therein lie the ‘beans’ of great confusion.

It’s unlikely that millions around the world are drawn to coffee because of health reasons. After all, there are alternatives such as green tea or omega-3 fatty acids that have similar health benefits and yet they are nowhere near coffee on the popularity charts. We reckon that coffee fans are enamoured by its rich taste and aroma, combined with the immediate adrenaline rush it brings. If your question is, “Should I continue drinking my favourite beverage?” we’d say, change the question.

When there is no conclusive data about the good and the bad effects of any food, including coffee, the question is not “should you” or “shouldn’t you?”, it’s “how much is safe to consume?”

Anything more than two cups a day is too much. David Posen, MD, author of The Little Book of Stress Relief, calls coffee, ‘stress in a cup’. Because, he says, most people drink far more coffee than they can tolerate.

And beware of falling into the trap of believing that the decaf variety is better. Because though decaf coffee contains about 80 per cent – 95 per cent less caffeine, it retains most of the harmful chemicals of regular coffee. Also, decaf is made by a chemical process using solvents. So what you’re actually having is a lot worse than regular coffee.

Our verdict: When in doubt, be safe—avoid coffee. If you can’t do without coffee, restrict your consumption to less than two cups a day—and drink plenty of water to avoid getting dehydrated.

Is exposure to sun dangerous?

Skin experts insist that you slather up on a high SPF sunscreen before you dive into a pool, take your pooch for a walk, step out during winters and even laze around the house. Shielding your skin from the harmful UVA and UVB rays of the sun delays the early signs of ageing such as dark spots, wrinkles and fine lines. The biggest boon, of course, is that it protects from skin cancer. And this makes sunscreen an essential part of your skin care kit; your bodyguard against the rude sun.

But don’t our bodies need sunlight to produce vitamin D? After all, even children are aware that deficiency of vitamin D leads to weak bones and diseases like rickets. Your body needs vitamin D for many things—strong bones, good mood, and proper metabolism. Lack of vitamin D impairs the insulin function, exacerbating type-2 diabetes. Low vitamin D also causes calcium deficiency. Did you know that low vitamin D increases your risk of contracting inflammatory disease of the intestines?

If you’re thinking that you can rely on supplements and food for your vitamin D requirement, it’s time to think again. Even though nutritional supplements contribute to your body’s vitamin D requirements, you still need the sunlight. Ideally, 90 per cent of our body’s requirement should be met by exposure to the sun’s rays. Not only is it convenient, it’s also the primary source. And this source is blocked by sunscreens. Even weak sunscreens with an SPF of 8 hamper your body’s ability to generate vitamin D by 95 per cent, according to Michael Holick, MD, PhD, author, The UV Advantage.

Our verdict: Avoid overexposure to the harsh, glaring sun—but no need to hide from it altogether. The best time to get exposure to sunlight is early morning. Go for your morning walk or jog without your sunscreen; all it takes is 10 minutes for your vitamin D machinery to get activated.

Is it fine to drink wine?

Some people love raising a toast every day, if only to drink to their health. What they forget is that wine is a form of alcohol—and alcohol is NOT a health food. So what about the notions of wine being good for health? They come from ‘resveratrol’, an ingredient found in red wine that is supposedly good for our cardiovascular system and also has good amounts of antioxidants. But before you get all excited reading this, the benefits of resveratrol have not been validated because out of all the studies so far, none have been carried on humans. Besides, studies indicate that the amount of resveratrol present in a glass of red wine is too little to help. Incidentally, the benefits of resveratrol can also be obtained from other natural foods such as red grapes, boiled peanuts and regular exercise.

Our verdict: If you don’t drink wine already, good for you—it’s not worth starting the habit. If you already drink wine, limit your indulgence to two small glasses per day, and not a drop more.

Is diet cola a better alternative?

To begin with, we hope you’re not a big fan of aerated drinks—they have little goodness in them. If you must have cola, go for the regular variety and stay away from the so-called ‘diet colas’. Here’s why.

If you reach out for a diet cola because you’re conscious about your weight, then we encourage you to read the label on the can. Diet colas contain aspartame, an artificial sweetener that is used in place of regular sugar. Aspartame is fast earning the notoriety of causing weight gain rather than weight loss in those who consume too much of it.

Also, the danger in having diet cola instead of the regular cola is that because you think it’s a healthier option, you end up drinking a lot more than you would otherwise. Having diet colas may make you feel that you’re consuming fewer calories, but it’s all in the mind. You’re actually causing more harm than good.

For those who pick a diet cola to avoid caffeine or sugar, here’s more bad news. Researchers have found that indiscriminate use of aspartame-based artificial sweeteners could contribute to type-2 diabetes. When aspartame breaks down in the body, it releases compounds that cross the blood-brain barrier to cause toxicity. It can also cause nerve disorders and certain forms of cancers.

Our verdict: All aerated drinks are devoid of health benefits. If possible, avoid all colas, especially the ‘diet’ variety.

Is chocolate my friend?

Reading news reports that declare dark chocolate as being good for the heart makes you happy. Trouble is, many of you develop a visual lacuna and miss the word ‘dark’ before chocolate. Yes, it’s not any chocolate but only the dark variety that’s your heart’s pal—then again, only in small quantities.

You ought to know that it’s the cocoa in chocolate that is enriched with flavonoids, which have an antioxidant effect on the body. And the darker the chocolate, the more cocoa it contains. All other chocolate is mixed with milk, sugar and flour—it ends up being loaded with calories but stripped of its goodness.

Our verdict: If you eat chocolates for their health benefits, stick to only the really dark ones and restrict your intake to a few small pieces a day.

Is Soy a hero or a villain?

In the past few years, there has been an increase in the consumption of soy products, especially among women and recently-turned vegetarians. Soy is being promoted as a wonder food. It is said to be good for the heart [it lowers blood cholesterol levels], prevents osteoporosis [by increasing bone density] and prostate cancer, and brings relief in menopausal symptoms. But there are many who have turned a blind eye to soy, most of them happen to be men and here’s why. Soy contains phytoestrogens that have an effect on the body that may be faintly similar to oestrogen, which among other things, could cause an increase in the size of breasts. It’s this connection between soy and oestrogen that has led to paranoia among men, who prefer avoiding it all together. However, there has been absolutely no evidence till date of soy causing breast enlargement in men or, for that matter, even in women.

Our verdict: Soy in any of its natural forms—flour, miso, milk, tofu, chunks—is healthy and can be eaten safely, without the fear of adverse reactions. However, don’t go overboard and make it a staple. And don’t rely on it as your only source of protein.

Can running harm my knees?

There’s a widespread notion that long-distance running can cause irreparable damage to the knees and lead to early onset of osteoarthritis. Although it sounds plausible, it’s not true.

The probability of a runner developing arthritis is no more than a non-runner. If anything, running actually helps your knees by keeping the cartilage healthy. It helps build strong muscles and ligaments, which reduces the strain on your knees, thereby preventing osteoarthritis.

However, what can actually harm you is over-training, injury while running or using improper footwear while running. But these risks are just as much with any other sport.

Our verdict: Nature has designed our knees to withstand the pressures of running. If you love running, but don’t run because of the fear that it will damage your knees or cause arthritis, it’s time to get, set and go.

This yoga or that yoga?

There’s no doubt that traditional yoga offers remarkable benefits. But the same cannot be said about the many different versions of yoga that have emerged in the recent years. Moreover, yoga is now increasingly being marketed as a solution for specific goals such as weight loss or strength training.

No wonder, yoga has metamorphosed into its various forms—Power yoga, Vinyasa, Bikram yoga and Yogalates among many others. Most of these focus only on asanas—the physical aspect. It’s worthwhile to know that, traditionally, yoga has been perceived as a vehicle for self-realisation. Physical training is only a part of the practice, and fitness and weight loss are merely happy side-effects.

Indeed, traditional forms of yoga [such as Asthanga yoga or Iyengar yoga] are known to help cure chronic back pain, control rheumatoid arthritis, cope better with cancer and reduce stress and anxiety. Practitioners say that traditional yoga works better than regular exercise in improving general health. Pranayama or breath control techniques are finding favour even among medical experts.

If you ask us, the benefits of traditional yoga are broad, the reason being its holistic approach that aims at establishing the mind-body-spirit connection. This is not to say that other forms of yoga are useless—they help too [their growing popularity is testimony to their efficacy]. But being derivatives of yoga, their scope and effectiveness is limited.

Our verdict: If you’re practising one of the many new versions of yoga, we strongly recommend that you explore the traditional yoga forms too.

Is it necessary to guzzle 8 glasses of water everyday?

It is generally recommended that 8 – 10 glasses or 2.5 litres of water is what you must drink every day. However, since our systems function differently from each other and our lifestyles aren’t the same, how can the 8 – 10 glasses rule be applied to all? For some, this seems too little while others find it difficult to drink even half of this recommended amount.

Here’s a test to find out how you’re doing on the ‘water’ front: You’re drinking too much if you find yourself heading towards the toilet more than once every two hours or so—and it’s worse if your urine is clear.

Understand this: When experts recommend drinking 2.5 litres of water per day, the amount also includes fluid content from food and other drinks. All fluids contain water that is absorbed by the body. So fluid from juices, tea, coffee and colas also adds up to your total water consumption. [But this doesn’t mean that you can avoid water altogether.]

The primary factor that determines your water requirement is the amount you lose—through sweat, urine, or illness [e.g. vomiting]. A person who does not lose much water and has a diet that includes foods with high moisture content will require less water for optimum functioning. Or, a person who doesn’t exercise but lives in a hot and humid environment will sweat a lot and require more water.

Our verdict: Drinking up to eight glasses [about 2 litres] a day is safe—it won’t overburden your kidneys. If you feel thirsty even after that, listen to your body—drink more.

What’s so bad about Trans Fats?

Until a few years ago, we were goaded to avoid saturated fats. Recently, a new villain has debuted on the food circuit—trans fat. And you may have noticed that food manufacturers rather than physicians are making more noise about it. When a food is low in trans fats, the packaging ensures that you don’t miss the claim.

To understand why they have been demonised to such an extent, let’s first understand what trans fats are. When vegetable oils are treated to a chemical process, and hydrogen atoms are infused into it and then compressed, the result is a trans fat. Trans fats stay solid even at room temperature. According to eminent cardiologists, trans fats are responsible for causing artery blockages leading to heart diseases.

Many of the popular foods such as margarine, cakes, pastries, French fries, vanaspati, doughnuts and biscuits contain trans fats. In India, vanaspati is commonly used for frying foods. So when you eat those mouth-watering samosas and bhaturas, you’re not just adding calories but also heart-clogging bad fats.

The reason trans fats are used even though they are unanimously considered unhealthy is that they increase the shelf life of products.

You may have noticed that recently many products proudly announce that they are ‘zero trans fat’. This declaration means that they contain less than 0.5g trans fat per serving. Since it is a negligible quantity, the FDA has allowed such foods to be labelled as zero trans fat. They are certainly a better choice than foods with low trans fat.

With all fingers pointing at trans fat, does it make saturated fats the lesser of the two evils? Yes, but it is still an evil. Hence, we recommend avoiding both—saturated and trans fats.

Our verdict: The best fats for you are monounsaturated and polyunsaturated fats. Replace trans fats used in cooking by oils or ghee. If you are confused between oils, ghee, vanaspati and margarine, stick to this rule: if it’s solid at room temperature, avoid it.

Are probiotics pro-health?

Your intestines contain more than hundred trillion bacteria—that’s more than the number of cells in the human body. Some of these bacteria are good and some are not. Trouble begins when the bad ones outnumber the good ones and upset the intestinal balance. The equilibrium is also disturbed when we consume antibiotic medicines, which not only kill the disease-causing germs but also the good bacteria. And when this happens, we experience bloating, indigestion or diarrhoea. That’s why you’re always given good bacteria [probiotics] in the form of capsules along with your antibiotic medicine. Probiotics are good bacteria that aid digestion and absorption of food and prevent intestinal diseases such as irritable bowel syndrome [IBS]. Normally, there are 400 different types of probiotic bacteria in the colon, the strongest being lactic acid bacteria, a strain found in yoghurt. These good bacteria can only be consumed in foods, not by themselves.

According to gastroenterologist, Amit Maydeo [Institute of Advanced Endoscopy], “Probiotics are for those who are experiencing trouble in digestion and the right type of probiotic has to be chosen after consulting your physician”. If you’re blessed with normal digestion and have no health problems, careless consumption of artificial probiotics would be an unnecessary interference in the process. A smarter way of helping your digestive system function efficiently, when all is working well, is to have 1 – 2 cups of home-made yoghurt or a glass of buttermilk every day. Yoghurt contains enough good bacteria and is a natural probiotic.

As far as products fortified with probiotics are concerned, these claim to contain concentrated doses of healthy bacteria. Of course, there’s no way to confirm if what’s mentioned on the package is what you’re actually getting. But, fortified or not, all yoghurt contains probiotics.

Our verdict: Include natural probiotics such as yoghurt, asparagus and artichokes in your diet. The extra probiotics help only if you have troubled digestion. But if you are suffering from an active infection or an immuno-compromised condition, consult a doctor before consuming probiotics.

Replace trans fats used in cooking by oils or ghee

Is the microwave safe?

Whether it’s for reheating food, making popcorn, or even preparing full meals, microwave ovens seem like a blessing—especially when you are hard-pressed for time. Most nutritionists too favour microwave cooking since it requires minimum oil. Yet, many news reports point a finger at the microwave oven for stripping food of its nutrition.

It’s true that food that has been cooked/reheated in a microwave loses some nutrition, but then traditional methods of cooking such as deep frying are guilty of the same crime. When you compare microwaving to steaming, boiling or stir-frying, microwaves fare rather poorly. It was observed in a study that when cooked in a microwave, broccoli lost about 97 per cent of its nutrients as against only 11 per cent when it was steamed.

Microwaving food robs it of its moisture, drying it up, which is evident to anyone who has ever used a microwave. There have also been reports that microwaves leak electromagnetic radiations. However, as long as the oven is properly maintained, you needn’t worry about this. If the doors or seals of your microwave are undamaged and its hinges and latches too function properly, the waves are contained within. Shutting off the microwave when not in use is a good habit—the radiations disappear when the appliance is switched off.

Our verdict: For your regular cooking, rely on your pressure cooker or grill. Use microwaves occasionally, as a convenience. Also, when reheating food, use microwave-safe glass; don’t use plastic containers as the plastic leaks into the food, making it toxic.

food that has been cooked or reheated in a microwave loses some nutrition

Is fish curry a cause of worry?

Fish is an excellent source of protein, antioxidants and, of course, omega-3 fatty acids. Known to help the heart and the brain, omega-3 fatty acids also protect against many diseases such as asthma and cancer. Some studies suggest that those who eat fish tend to consume less meat and cheese, and eat more healthy foods such as vegetables and brown rice.

But fish are also the source of other undesirable ingredients—harmful contaminants such as methyl mercury and polychlorinated biphenyls [PCBs]. A study published in Journal of American Medical Association [JAMA] found that seafood contains methyl mercury, selenium, pesticides and dioxides. High levels of mercury hurt the nervous system. In pregnant women, they might even impair the development of the foetus. So does one eat fish for its numerous benefits or avoid it for the deadly contaminants?

The JAMA study revealed that the benefits of eating fish outweighed the risks due to contaminants. Also, removing the skin and fat before cooking can help minimise your exposure to the contaminants.

Our verdict: Eat no more than 2 – 3 servings of fish per week. Avoid eating fish that are known to have a high mercury content—shark, sword fish and king mackerel to name a few. If you’re pregnant or lactating, avoid eating fish.

Can I diet my way to detoxification?

A detoxification diet is when you deliberately change your eating habits for a fixed interval to exclude foods that are unhealthy, include those that are natural, and consume plenty of fluids. The proponents of detox accentuate its merits to a great extent—so much so that if you’re not on one, it can make you feel that you’re missing out on something that is vital for your good health.

In our opinion, the merits of detox are exaggerated. Gorging on fatty, sugary and unhealthy food with the hope that a week or two of detox will miraculously ‘flush’ out the toxins from your body is a myth. Health researchers have, time and again, failed to find any noteworthy benefits of detox. In fact, many have concluded that detox diets don’t offer any benefits whatsoever. According to Michelle May, MD, author of Am I Hungry? What to Do When Diets Don’t Work, “A day on a detox diet program probably won’t hurt you, but there’s little point in following these restrictive diets—and they can do far more harm than good.”

A study was conducted on two sets of people—those who were on detox and those who weren’t. At the end of the study, they found that both the groups had the same levels of toxins. This means that going on a detox makes no difference to the body; it fails to register the change in diet. The study proved that our kidneys and liver are capable of functioning well even without a detox regime.

A detox programme can often be counter-productive. For example, because you’re eating too little, it’s likely that your body might go into starvation mode, slowing down your metabolism and causing accumulation of fat. What’s more, when you go on a detox diet, you tend to oscillate between eating healthy for a while and then swinging to the other extreme. In our opinion, healthy eating is a lifelong commitment—that’s why it’s called lifestyle. Detox may help you become more aware of what you’re putting into your body, but we don’t advise that you look at it as a solution for weight loss or good health.

Our verdict: Forget temporary detox diets and try detoxifying your entire lifestyle; this way, you’ll never need detox programmes.

The post Puzzled by health advice? appeared first on Complete Wellbeing.

Perhaps not surprisingly, the incidence of metabolic syndrome is increasing among young people as more and more of the nation’s youth become overweight.

What is metabolic syndrome?

Metabolic syndrome is not actually a disease in the usual sense of the word; rather, it is a cluster of disorders. [It got the name ‘syndrome X’ in the years before the medical community fully understood the condition and the complex relationship between the disorders.] Accordingly, to define it, we must look at the disorders or components that make up the syndrome. Anyone with three or more of the abnormalities listed below is considered to have the syndrome.

High fasting blood glucose: Fasting glucose level greater than 110mg/dL. The glucose levels are high when tested after fasting but are not high enough to be classified as diabetes. High glucose levels are often a sign of insulin resistance, the body’s inability to use insulin efficiently.

• Abdominal obesity: Waist circumference of more than 40 inches for men; 35 inches for women.
• Low HDL cholesterol: Men: less than 40mg/dL; Women: less than 50mg/dL.
• High triglycerides: Triglycerides more than 150mg/dL.
• High blood pressure: Blood pressure greater than 130/85.

It’s inter-related

Part of what makes metabolic syndrome complex is the way in which each of the disorders influences, or “aggravates,” the others. For example, insulin resistance can cause abnormal blood fats [cholesterol], high blood pressure, and high blood sugar. Similarly, high blood sugar can cause abnormal cholesterol levels. Another component of the syndrome, excessive belly fat, can result in an increase in blood sugar levels and blood pressure. In the end, the combined effect of these disorders further increases the risk of complications, which can be life threatening.

Although the complications from metabolic syndrome can be serious, even life threatening, being diagnosed with the condition is not a death sentence. The syndrome can be reversed. Two of the most important things you can do are lose weight and increase physical activity. The Endocrine Society, an international organization of endocrinologists, has researched the benefits of weight loss and reports that :

• Loss of 5 per cent – 10 per cent of total body weight can raise HDL.
• For every two pounds lost, LDL decreases by 1 per cent.
• Weight loss reduces insulin resistance and the risk of developing type-2 diabetes.
• Losing just 5 per cent – 15 per cent of body weight can lower your chances for heart disease or stroke, because weight loss improves blood pressure, cholesterol levels, and triglycerides, and decreases inflammation in the body.
• A weight loss of 10 pounds – 15 pounds [4.5kg – 6.8kg] reduces your chances of developing osteoarthritis of the knee, a degeneration of the cartilage cushion between bones in the knee.

EAT RIGHT

There is not one specific diet for overcoming metabolic syndrome. There is no magic pill. You have heard it before, but the words are still true. In order to lose weight, you need to burn more calories than you take in.

» Find the right food plan

Never choose a food plan that you could not live with for the rest of your life. Choose a balanced, nutritious diet over a fad diet that delivers quick results in the short term but fails you over time. Then, once you choose a good plan, stick to it. Stringing together days of healthful eating will deliver weight loss. You will find that every ounce of energy you put into losing weight is worth it. It can bring improved health, more energy, and a greater sense of well-being.

» Don’t rush yourself

A weight loss of one or two pounds [0.5 or 1kg] a week means you are succeeding. It may not seem like much if you are eager to shed pounds, but the lost pounds add up. Think of it this way: If you lose one pound a week, by the end of the year, you’ll have dropped fifty pounds [about 22kg]. That’s an enormous amount of weight. Remember that crash diets usually result in just that…a crash. Starving yourself, cutting your caloric intake to the minimum, usually results in “falling off the wagon”.

» Determine how many calories you need

First, figure out how much weight you have to lose. Then begin with the number of calories each day it takes to maintain your present weight.

• Inactive people require 10 to 11 calories per pound. If you’re a 150-pound [68kg] woman and inactive, that means if your diet contains 1,500 calories per day, you will maintain your weight.
• Mildly active people, those who exercise rarely but are usually on their feet, burn about 13 calories per pound. It works out to 1,950 calories a day for a 150-pound woman.
• Active people, who do at least three 30- to 60-minute workouts per week, burn 15 calories per pound daily. That’s 2,250 calories daily for a 150-pound woman.

» Balance your food groups

For those with metabolic syndrome, an optimal diet would be made up of about 25 per cent protein, 45 per cent carbohydrate, and 30 per cent fat, but exact percentages aren’t critical. The fat should be primarily unsaturated.

» Choose the right carbohydrates

Many processed carbohydrates contain finely milled grain. With the wheat bran and wheat germ milled out, these products have been stripped of many minerals, vitamins, and fibre. The white flour in these products is rapidly converted to sugar and causes a spike in blood sugar levels. Choose complex carbohydrates—like vegetables, fruits, and whole grains—which will be metabolized more slowly.

» Choose low glycemic index foods

The glycemic index is a valuable tool in helping to avoid spikes in blood sugar levels. Foods with a higher glycemic index dump sugars into the bloodstream, producing an insulin spike. Foods with a lower glycemic index break down slowly and release glucose gradually into the bloodstream, keeping sugar levels more stable so that insulin does not spike. The higher the glycemic index, the greater the glucose and insulin response.

Understandably, individuals with metabolic syndrome benefit from eating foods with a lower glycemic index. Pure glucose is set at a value of 100, which happens to be the same as white bread. It is recommended that you choose foods with a low glycemic index as often as possible.

» Choose low glycemic load foods

In 1997, Harvard University researchers introduced the concept of the glycemic load, which takes into account the volume of fiber in a food item. Foods with higher fiber do not quickly flood the bloodstream with glucose. Why not? When fiber is ingested, it makes you feel full—it makes the stomach swell. This fiber slows gastric emptying, keeping the food in the stomach longer. As a result, blood sugar levels are lower and insulin does not spike.

The glycemic load is obtained by dividing the glycemic index value by 100 and then multiplying that sum by the number of grams of carbohydrate in the serving. Glycemic load below 10 is considered low, that in the range of 11 – 20 is considered intermediate and that over 20 is considered high. The lower a food’s glycemic load, the better it is.

» Develop good eating habits

Part of eating right is developing good eating habits. That doesn’t just mean eating the right foods; it means adhering to a schedule and listening to your body. Eat at set times. Don’t let your body be overcome by extreme hunger or cravings. Eat breakfast, lunch, and dinner at the same time each day, and have a healthful snack at about the same time each day as well.

Choose healthful foods. Do you snack with cookies? Try fruit instead. Do you fill up on bread before a meal? Have a salad. If you’re in a restaurant, order a healthful side dish instead of fries; drink water instead of soft drinks or fruit juices.

» Control portion sizes

In this era of ‘supersizing’, it is easy to overlook the importance of controlling the size of our food servings. Don’t have a measuring cup handy? Use the ‘thumb and fist’ method for measuring. Here’s an easy guide to judging portion size.

Thumb tip: one teaspoon, as in a serving of mayonnaise or margarine

Thumb: one ounce [28mg], as in a piece of cheese

Handful: one or two [48mg] ounces of snack food, as in a handful of nuts

Palm: three ounces [84mg], as in a cooked serving of meat

Fist: one cup of cereal flakes.

Control of portion sizes works in both directions. Most people who diet do not eat enough vegetables and fruits. You should work on increasing your portion sizes of those foods.

When it comes to weight loss, vegetables and fruits should be consumed to excess. The more you eat, the more weight you will lose. Why? Because these miracle foods are high in nutrients, fiber and water, and low in calories. They help you feel full and satisfied without adding extra calories.

The best way to be successful losing weight is to keep yourself full of these healthy foods, so you have less room to eat higher calorie foods.

» Keep a food diary

People who keep a daily diary of what they eat lose more weight. A diary is an effective way to become aware of what and how much you’re eating. Often when we operate out of poorly established eating habits, we may take in far more calories a day than we realize. Write down everything you eat and the approximate size of the serving. Note the times you had a meal or a snack. You can keep track of the calories, too, but if you’re eating the right amounts of healthful foods, that shouldn’t be necessary, at least not after the initial few days, when you’ve established your setup.

After a week, look over your notes. Are you eating good foods? Are you varying your diet so it doesn’t get boring? Are you “slipping”? If so, don’t berate yourself. Pick yourself up and return to your plan.

» Plan before you shop

Don’t go into a supermarket unprepared. Make a shopping list with appropriate food choices, and stick to it. You don’t want to fall victim to impulse buying. Products in supermarkets are strategically arranged to maximize customer purchases. You’ll notice certain products are at eye level, while others are placed on lower shelves and are not as easy to notice. Buy exactly what you need and nothing more. You’ll find that not only is this good for your diet; it’s also good for your wallet.

» Cook healthy

At home, you have total control over your meal.

• Cut all liquid calories except skim milk. [Diet soda and other diet beverages, which have fewer than ten calories per serving, are okay.]
• Eat fruits and—especially—vegetables whenever you can; eat them before a main meal, to calm your appetite. When it comes to fruits and vegetables, “more is better!”
• Balance your meals and snacks. Include a little low-fat protein with each meal and snack whenever you can.
• Add spices to your dishes. Just because your meals are good for you doesn’t mean they have to be bland.
• Cut visible fat on meats and chicken.

» Find support

Losing weight is often difficult to do all alone. Give yourself the benefit of emotional and educational support. You will find emotional support especially helpful if your emotions are one reason you overeat. Educational support means learning about good nutrition and ways to avoid the disease risks that come with metabolic syndrome.

Weight loss programs can be invaluable in urging you on. Also, working with a dietician can be helpful; a dietician can be supportive, help you stay accountable to yourself, and help you continually shape your diet when you feel like you’re getting into a rut. Remember, the goal isn’t only to lose weight; it’s to build a better, healthier life.

» Do a self-inventory

After the first few weeks, take an inventory of your weight loss plan. How do you feel? Thanks to improved nutrition, you probably feel better, in addition to having lost weight. Are you sleeping better? Do you have more energy? If so, give yourself a pat on the back.

STAY ACTIVE

When it comes to reversing metabolic syndrome, exercise is one of the best medicines. Combined with a proper diet, it can help to reduce the effects of or even eliminate the disorders that make up metabolic syndrome.

If you’re not physically active now, you know it takes effort to develop a more active lifestyle. Be certain to consult your physician about exercise programs that are right for you. Is it safe for you to exercise? Metabolic syndrome puts you at risk for a heart attack, and beginning a new exercise program can be physically strenuous. Most doctors recommend that patients with metabolic syndrome have a treadmill stress test, to gauge the strength of your heart, before beginning a vigorous exercise program.

» Decide on your exercise regime

While you’re planning, consider your current physical condition—age, current level of fitness,
and any physical injuries. For example, do you have a knee problem? If so, jogging may not be a good choice for you. However, biking or swimming could be. You’ll need to think about your fitness goals, the types of exercise you can do or would like to learn, your budget constraints, and how much time you’ll be able to allocate.

» Set realistic goals

We all tend to do a bit of dreaming when we’re goal setting. The reality is, though, that what you’d like to do and what you may be able to do may have to be scrunched a little to make them agree. Identifying obstacles to your goals and coming up with a plan B will make your goals that much easier to achieve. For example, you may decide that your fitness goal of increasing flexibility can be met by attending two-hour sunrise yoga classes four times a week. Sounds good, but be realistic. Are you really going to make it to the class four mornings a week before work? Do you think you’ll really enjoy a two-hour class that starts at five in the morning and leaves you 30 minutes to shower, change, and get to work? If the answer is yes, then go for it. If the answer is probably not, then think through plan B. Perhaps there are after-work classes that fit the bill. Perhaps you can take a class or continue flexibility training on your own with videotapes or DVDs.

A well-thought-out plan is helpful. So, set your fitness goals, check them out with a health care professional, and then start working toward them.

» Exercise, every day

You can accumulate thirty minutes in ten or fifteen-minute sessions throughout the day. What’s important is to include physical activity as part of a regular routine. However, don’t get pulled into thinking that all exercise should be high-intensity activity. Even moderate-intensity activities, when performed daily, can have long-term health benefits. Here are some examples: gardening and yard work, housework, dancing, playing frisbee, playing catch with the dog, horseback riding.

But don’t overdo it. Too much exercise can give you sore muscles and increase the risk of injury.

Here are some tips to help you build physical activity into your daily routine:

• Put your exercise in your planner or handheld device like any other appointment.
• Put on your exercise clothes first thing in the morning. If you are not wearing your street clothes, you are much more likely to get some exercise.
• Make plans with a friend to exercise.
• Squeeze a tennis ball to help strengthen your hands and wrists.
• Get up and walk around when you are talking on the telephone.
• Go walk at the mall.
• Go dancing.
• Tap your feet up and down while you are seated at your desk.
• Take five-minute walk breaks several times during the day.
• Walk during some or all of your lunch break.
• Get up early and take a walk before going to work.
• Take the dog for a walk.
• Take the baby for a stroll.

Remember, start slow. You can build up by increasing either the duration or the intensity of the workout.

» Understand how calories burn

Everything you do burns calories. Even sleeping burns calories. The more intense the exercise, the more calories you burn. The other factor that affects how many calories you burn with exercise is how much you weigh. The more you weigh the more calories you burn.

» Walk as much as you can

You can always take a walk. It’s cheap. It’s easy. And it’s good for you. You’ll burn about the same number of calories walking as you would running a mile. It’s also easier on your joints. And here’s one of those times that being heavier pays off. Heavier people burn more calories walking the same distance than do lighter people. And according to President’s Council on Physical Fitness [PCOPF], it’s the only exercise activity that doesn’t exclude people as they get older.

To get the benefits of walking, you just need to start.

Don’t forget to warm up and cool down both before and after walking. Fitness trainers recommend that you try to work your way up to about forty-five minutes three to four times a week. That should be the goal, not something you do right away. Shorter distances and less time are the watchwords when you’re starting out. You can keep up your walking program even when you are travelling. Just plan to walk on a regular basis and be flexible about your walks. If it’s raining, too hot, or too cold, you don’t need to skip your walk today—walk indoors.

There are some things you should be careful about with your walking program. A good pair of shoes that provide a lot of support and have nonskid soles are very important. In addition to good shoes, you should:

• Dress appropriately for the time of year, in layers so you can shed layers if you get too warm.
• Walk in daylight or well-lit areas at night.
• Wear reflective clothes if you do walk at night.
• Walk with someone else.
• Don’t wear headphones that block all outdoor sounds. It could prevent you from hearing a car.

SUPPLEMENTS: THE EXTRA

When added to a proper diet and regular exercise, vitamins and minerals can help diminish some effects of metabolic syndrome.

» Chromium

This mineral, required in trace amounts, works with insulin in assisting cells to take in glucose and release energy [that is, it improves metabolism of glucose]. Chromium deficiency is a cause of insulin resistance, and correcting the deficiency improves insulin sensitivity. However, there is no proof that chromium supplementation helps people that do not have chromium deficiency, and it has not been shown to cause weight loss.

» Red yeast rice

Made from fermenting a kind of yeast [Monascus purpureus] over rice, this simple dish is used in China as both food and medicine. It works against an enzyme called HMG-CoA reductase, the enzyme that the statin drugs block.

Source: Available as a supplement in pill form.

» Garlic

This root plant has antioxidant properties and it helps lower cholesterol. It also appears to work as an antibiotic.

Sources: In addition to your local grocery store, garlic is available as an odourless, tasteless pill.

» Soy

The soybean [or soya bean, in Asian cultures] is a rich source of nutrients, including protein, fiber and isoflavones, which may have positive effects in humans, such as cancer inhibition, increased bone strength, and a decrease in heart disease. Isoflavones help cut LDL cholesterol.

Sources: Soybeans, soybean oil, tofu, and soy milk.

» Guggul [Gugulipid]

Indian cultures have used this ancient herb for centuries. Not only does it raise HDL and lower LDL; it also cuts triglycerides, has antioxidant properties, and acts against blood clots.

Sources: Guggul comes from the gummy resin of the mukul myrrh tree. It’s available as a supplement in pill form.

» Capsaicin

This substance—which makes hot peppers hot—has been found to boost metabolism and may lower cholesterol and blood pressure.

Sources: Available as an herbal supplement and in spicy foods such as chili peppers.

» Caffeine

Caffeine stimulates metabolism and should be used in moderation. Studies have linked coffee consumption to a decrease in diabetes risk.

Sources: Coffee, green tea, and black tea.

» Plant phytosterols [Beta Sitosterol]

Phytosterols closely resemble cholesterol, and it is believed that they can actually block food-based cholesterol from being absorbed into the bloodstream. The result is that both phytosterols and dietary cholesterol end up excreted in waste matter.

Sources: Rice bran, wheat germ, corn oils, vegetable seeds, avocados, and soybeans.

» Oat fiber

A powerful fiber source, oats lower the risk of cardiovascular disease.

Sources: Oats are best in rawer forms, such as oat bran and steel-cut oats, and are readily available at grocery stores.

» Ginseng

The species Panax Ginseng contains chemicals that are thought to lower blood sugar levels and improve insulin resistance.

Source: The herb ginseng.

» Fenugreek

The seeds of fenugreek, an herb, are thought to have glucose-lowering properties and to decrease appetite.

Sources: Available as a seed, as a tea, or in the form of sprouts.

» Bitter melon

This herb is widely used in Asia and South America to treat diabetes because of its ability to alleviate insulin resistance.

Sources: Squash, watermelon, muskmelon, and cucumber.

If you make these lifestyle changes, along with taking appropriate medications, you have a good chance at overcoming metabolic syndrome. You are already armed with a basic understanding of the syndrome and what you need to do to reverse it. Develop a plan, put it into action, and stay with it—a day at a time. Research shows that even modest weight loss and increased physical activity can produce significant gains in the way your body’s metabolism works.

Excerpted with permission from Overcoming Metabollic Syndrome by Scott Isaacs, Frederic J Vagnini; published by Addicus Books, Inc; ISBN: 1-886039-73-9

P.S. To maintain sanctity of the source, this article follows American English.

The post Mission X appeared first on Complete Wellbeing.

It’s funny how sometimes we know so little about the things that are most important to us. Take vitamins for instance.

Sure, we all learnt about them in school, but forgot about them just as quickly with the passing years, even though they are important for almost every process and function of our body. But it’s never too late to start to learn good things. So let’s begin with the basics.

Vitamins are of two types: fat soluble [vitamins A, D, E, K] and water soluble [B-complex and vitamin C]. In this article, I will discuss the importance of A D E K vitamins to our health. Also read about the water soluble vitamins: Vitamin B-Complex and Vitamin C.

Why we need A D E K

A D E K are the fat soluble vitamins. In other words, they are insoluble in water and therefore are carried in the body through fats. One of the factors that make these group of vitamins handy is that cooking does not make them less potent.

Fat soluble vitamins are important for our body for general good health, daily repair of the body cells and functioning of the organs. These vitamins also play an important role in Protein-Energy Malnutrition [PEM]. The level of vitamin A and E decreases in these children and thus supplementation becomes a priority for all the PEM cases.

It is important to get the dosage of A D E K right—less leads to toxicity, excess leads to toxicity.

In general, fat soluble vitamins are stored in the body in sufficient reserves so that daily intake is not required. But, deficiencies could set in due to long-standing illnesses like Crohn’s disease or cystic fibrosis [there is impaired digestion and fat malabsorption in both these cases], low-fat diets or certain drugs that interfere with fat absorption.

Vitamin A

Vitamin A, also known as retinol, plays an important role in our body. It is available in its active form, retinol [which is readily available for use in the body after digestion] and a precursor form, beta carotene [raw form, which gets converted to retinol for absorption].

Function

The primary function of vitamin A is maintaining good night vision. This is done by maintaining the cornea and epithelial cells of the eyes. For instance, when you go from a well lit room to a dark room, vitamin A helps you to adjust to the darkness.

The secondary function is bone growth, reproduction and health of the skin and mucous membrane. It is also a good source of antioxidants; protecting the body from harmful free radicals, which in turn may help to reduce the risk of certain cancers.

Deficiency symptoms

Deficiency usually starts with malnutrition or fat malabsorption. They may sometimes be accompanied by protein and zinc deficiencies. Usually our body has the ability to store a year’s supply in it. Therefore, the deficiency symptoms do not start immediately after the losses begin.

Firstly the skin and the mucous membrane functioning starts getting affected, leading to dried and flaky skin. The cornea starts hardening and vision gets disturbed leading to a condition called xerophthalmia. In children, growth may get affected and wounds healing may take longer to heal. The most common deficiency symptom is night blindness.

Daily requirement

Vitamin A is measured in micrograms [µg]. Recommended Dietary Allowance [RDA] for vitamin A [retinol] is 1000µg for males and 800µg for females.

Sources of Vitamin A

Foods like sweet potato, red pepper, watermelon, eggs, chicken liver, carrots, spinach, papaya, apricot, mango, peas and oatmeal are rich sources of retinol. The precursor form maybe needed through supplements, if required.

Supplementation

Additional supplementation maybe required in extreme cases as per the doctors’ advice. If you are pregnant or plan to get pregnant, do not start with vitamin A supplements until prescribed by the doctor.

Toxicity

Excessive intake of vitamin A during pregnancy could lead to foetal abnormalities; in normal adults the problems could vary from mild dermatitis to haemorrhage or liver damage.

Vitamin D

Vitamin D, also known as calciferol, is required for the absorption of calcium and phosphorous and helps avoid osteoporosis and rickets. Vitamin D also helps the neuromuscular system, the immune system, and reduces inflammation.

Function

The main function is formation of healthy bones, teeth and cartilage. Vitamin D along with correct doses of calcium, helps in preventing osteoporosis [brittle and porous bones].

Deficiency symptoms

Vitamin D deficiencies are similar to calcium deficiencies. The bones become brittle and bend with body weight, if the person is overweight or obese. Also in some cases, deformities of the spine, thorax or the pelvic muscle may set in. Lack of vitamin D can also damage the muscular and the nervous system.

Daily requirement

Vitamin D is also measured in micrograms [µg]. If you see it labelled in IU then one µg = 40 IUs. RDA is 5-10 µg/day as per the age.

Sources

The best source of vitamin D is sunlight. One should make it a point to sit in the morning sun for 10 minutes for better vitamin D absorption every day. Some foods rich in vitamin D are cod liver fish, halibut [type of flatfish], salmon, sardine, egg yolk, and also some fortified products like vitamin D fortified milk, cereals, and juices.

Supplementation

Those who are unable absorb sunlight because of sickness or climatic conditions should start supplementation. Vitamin D supplements are available readily through chemists/medical stores. They should also be taken during pregnancy and menopause to avoid osteoporosis or rickets. They are usually available through doctor’s prescription.

Toxicity

Hypercalcaemia [high levels of calcium and vitamin D] is common with higher doses of vitamin D. It could lead to stone formation in the kidney or demineralisation of the bones.

Vitamin E

Also known as tocopherol, vitamin E is a good source of antioxidants and helps with the immune system and the repair of our DNAs.

Function

Its antioxidant properties prevent the body against free radicals. Vitamin C also helps make red blood cells, stabilise the cell membrane and regulate oxidation reactions.

Deficiency symptoms

Vitamin E deficiency is rare, however, lesser levels of vitamin E in the blood could lead to erythrocyte haemolysis [destroying red blood cells] and breakdown of the red blood cells. In some cases, problems related to the nervous system could arise and/or cause anaemia [in premature infants].

Daily requirement

Vitamin E is measured in milligram [mg]. The RDA for males is 10mg and females are 8mg.

Sources

Vitamin E gets readily destroyed by heat and therefore it is better available through natural sources. Its common food sources are vegetable oils like soy bean and wheat germ, nuts, kiwi, broccoli, green leafy vegetables and certain fortified cereals.

Supplementation

It may be required during pregnancy, lactation and for menopausal women and the requirement could differ from person to person.

Toxicity

Problems due to excessive intake of this vitamin are rare, compared to vitamin A and D. But in some cases excess intake could lead to blurred vision, headache, gastrointestinal distress, fatigue, weakness.

Vitamin K

This vitamin is the most important of all the fat soluble vitamins. The name K comes from a German word, koauglation. They are synthesised by the bacteria in our gut/throat.

Function

The most important function of this vitamin in our body is to clot blood. It also helps in maintaining bone health to reduce the risk of osteoporosis and also in kidney metabolism.

Deficiency symptoms

If vitamin K is missing, blood cannot clot, which could lead to hemorrhagic disorders or a deficiency known as coagulopathy. This is a rare deficiency, however, it may be seen in babies, as the bacteria required for synthesis are absent in the digestive tract. The reason for deficiency in adults could be due to obstruction, malabsorption or certain liver diseases. People with vitamin K deficiency should avoid getting bruised or should consult the doctor before undergoing any surgery or dental work.

Daily requirement

The research is still on for the actual requirements, but on an average, 1µg [microgram] for every kilogram of weight/ day is recommended for normal blood clotting.

Sources

Vitamin K is found in green leafy vegetables like spinach, turnips, broccoli, brussels sprouts, cauliflower, soy beans, and some percentage through milk. Our body is the best source to produce this vitamin through the gut bacteria, but most of the times it gets partially stored in the liver and partially absorbed. Thus, it is important to take it through food and supplements.

In newborns, the first breast feed [colostrum], which is rich in vitamin K, helps in increasing the infant’s immunity levels and helps to build in the gut bacteria.

Supplementation

In cases of deficiency, supplementation is extremely important under medical supervision. Vitamin K injections are administered in extreme cases.

Toxicity

Chances of toxicity are rare in the case of this vitamin, however in some cases, it may occur on account of taking water-soluble substitutes for vitamin K. Symptoms could be red cell haemolysis, jaundice or in extreme cases brain damage.

Finally, all vitamins and minerals if taken in the correct amounts, are beneficial to our body. The correct dosage can be determined by your doctor/ dietician depending on the need. Do make it a point to supplement your diet with all the good sources of A D E K vitamins.

Last updated on 1^st October 2019

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