Wellness Blog

Multi-Vitamins Benefits

2009-01-16T20:53:00.000-08:00

What Are Multi-vitamins?

We all know that we need a certain dosage of vitamins and minerals each day in order to maintain health. But the startling truth is that more than 80 percent of American women and 70 percent of American men received less than two-thirds of their Recommended Dietary Allowance (RDA) of one or more nutrients, according to a 2006 USDA survey. For some, taking a multi-vitamin on a daily basis may be the answer to ensuring that you get the vitamins and minerals you need.

What Is a Multi-vitamin?
Multi-vitamins are "all-in-one" pills that contain a combination of vitamins, minerals and trace elements. There are many different types of vitamins and minerals and many different combinations thereof. Dr. Ray Sahelian, a certified family practice doctor who specializes in nutrition, says that there are thousands of different vitamin companies and each one will include a different amount of vitamins and minerals in their products. Some may focus on providing a mixture of antioxidants like vitamins A, E and C in addition to various minerals. Others might concentrate on calcium and magnesium supplements, while some offer a complete range of vitamins and minerals.

However, typical multi-vitamins usually contain protein, vitamin A, D, E, C, thiamin, riboflavin, niacin, vitamin B6, folacin (folic acid), B12, calcium, phosphorus, magnesium, iron, zinc, iodine and selenium plus some other nutrients can be included. Vitamin K, which is involved in blood clotting, is only available by prescription because of toxicity.

Multi-vitamins usually consist of raw U.S.P. (United States Pharmacopeia) ingredients that are individually purchased from a supplier, formulated, blended and then put into pill form. The most common and cheapest method is to compress all the ingredients into a tablet, under 50,000 pounds of pressure. Multi-vitamins can also be encapsulated without compression, and you end up with more pills and bigger bottles. Multi-vitamin supplements are also available in chewable and liquid forms.

Why Should I Consider Taking Them?

There are many different reasons why you should take a multi-vitamin. In general, vitamins help regulate metabolism, help convert fat and carbohydrates into energy, and assist in forming bone and tissue. They can also promote wound healing. But vitamins cannot be assimilated by the body without minerals. While the body can produce some of the vitamins, it cannot produce any of the minerals. All tissues and internal fluids of the body contain varying quantities of minerals. Bones, teeth, soft tissue, muscle, blood, and nerve cells are comprised of minerals. These minerals act as catalysts for many biological reactions within the body, including muscle response, the transmission of messages through the nervous system, the production of hormones, digestion, and the utilization of nutrients in foods.

A healthy balanced diet should provide all the vitamins and minerals you need, but with manufacturing processes that destroy nutrients, food storage methods that allow nutrients to be depleted and the hectic lifestyle of the modern world, which encourages us to depend on junk food, this is often not possible. Taking a multi-vitamin can make up for low vitamin and mineral intake, though it is no substitute for a healthy balanced diet.

Certain groups of people can benefit from taking multi-vitamins to compensate for the loss of important vitamins and minerals. Smokers, pregnant women, those who consume alcohol, older individuals and athletes, those who take certain medications, or those with food allergies, for example, can all benefit from taking multi-vitamins. Vegetarians can also benefit from taking a multi-vitamin, as can those consuming less than 1,200 calories a day to lose weight. If you are under stress or have generally poor nutrition you should also take a multi-vitamin.

If you find yourself in any of these categories you may not be getting the vitamins and nutrients that you need in your diet because of inhibiting factors. A multi-vitamin might be the answer to compensating for that lack.

Many different people can benefit from taking a multi-vitamin. If you are not eating a healthy diet then you should take a supplement to give your body the vitamins and minerals it needs. You may also need a multi-vitamin at different stages in your life; when you are pregnant, experiencing menopause or aging. Lifestyle choices such as smoking, drinking and taking drugs also create a need for additional vitamins and minerals.

During Pregnancy
Studies show that pregnant women can be protected against the occurrence of fetal neural tube defects by taking a multi-vitamin or folate. Multi-vitamins containing folic acid and the B vitamins are especially helpful to those in this category. Studies also show that the iron requirements of pregnant women cannot be met by diet alone and an iron supplement should be taken. More iron is needed for both fetal demand and the large increase in maternal blood volume.

If You Smoke or Consume Alcohol
Dr. Sahelian says that smokers can benefit from increased antioxidants intake in order to protect their lung tissue and vitamin B, since smoking adversely affects the absorption of this vitamin. Consuming alcohol inhibits the intake of vitamin C.

As You Age
The ability to absorb B vitamins declines with age, according to Dr. Sahelian, and older individuals can benefit from taking a multi-vitamin with vitamin B and calcium. These multi-vitamin supplements can boost the immune system by up to 60 percent. Good vitamin and mineral intake can also lessen the incidence of infectious diseases in the aged.

Athletes
Athletes put enormous physical stress on their systems, using up a lot of vitamins during energy production, says Dr. Sahelian, and are also candidates for taking multi-vitamins.

Vegetarians - Especially Vegans
Vegetarians, and especially vegans, are at risk of vitamin B12 deficiency, which can lead to anemia and nerve and muscle problems, because this vitamin is only found in animals. Taking a multi-vitamin or mineral supplement, providing 100 percent of the RDA for vitamin B12, can help prevent this deficiency, according to the American Dietetic Association.

Including a multi-vitamin in your lifestyle can be a good step to improving your overall health. According to Dr. Sahelian, multi-vitamins are the insurance policy of the body; they help provide the nutrients that may be missing in the diet. Most people who take a multi-vitamin feel more energetic and alert, with an improved sense of vitality, says Dr. Sahelian.

How Much Do You Need?

Every person is different and we all need different amounts of the various vitamins and minerals. A good guide is the Recommended Dietary Allowance guidelines, which are usually published on the boxes of multi-vitamins. But remember ingesting the RDA of each vitamin and mineral does not mean you are getting the optimal amount of those substances. The RDA is meant as a guide to the average amount of vitamins and minerals most people need to maintain a healthy lifestyle and avoid diseases caused by vitamin deficiencies. Before taking any vitamins, check with your doctor to determine your individual needs.

Taking vitamin supplements with food can help increase absorption and avoid stomach irritations, which can occur if a multi-vitamin is taken on an empty stomach. If you are taking a multi-vitamin with high dosages of certain vitamins and minerals like vitamin B or A, use a time-release capsule or divide the tablet up and take it in smaller doses during the day. Multi-vitamins with a high content of fat-soluble vitamins like A, E and K should be taken with the meal containing the most fat.

Read the label on the multi-vitamin carefully and choose one that offers the necessary vitamins and minerals you need. Also look out for the use of colorants and preservatives and avoid those supplements that contain them in great amounts. It is also important to check the date on a multi-vitamin bottle. The efficacy of vitamins, especially antioxidants, could decrease with time, as air, light exposure and heat can break them down.

When choosing a multi-vitamin be sure to consider and look for the following:

A statement on the box that says that it has been tested for disintegration and dissolution under USP methods. Sometimes the additional substances added to the vitamins and minerals or the production process make them hard to absorb. The USP tests ensure that the multi-vitamin can be broken down and used by your body.
A multi-vitamin that contains the entire B vitamin complex (thiamin, niacin, riboflavin, pyridoxine, biotin, folic acid, pantothenic acid and cobalmin), as these work together synergistically.
Look for natural beta-carotene (Dunaliella salina) rather than the synthetic kind.
A product with more than 400 micrograms of folic acid and 30 micrograms of B-12. These two substances can assist with cardiovascular health.
Multi-vitamins that contain large amounts of antioxidants like vitamins A, C and E as well as selenium, zinc and copper. Antioxidants protect your body from free-radical damage.
Look for chelated minerals as these offer maximum absorption and utilization. Chelated minerals are those that are bound to amino acids.
If you are a woman of childbearing age, do not chose a multi-vitamin with more than 4000 IU of vitamin A in the form of acetate or palmitate.
Look for natural vitamin E, which is denoted by the d- prefix, for example d-alpha tocopherol. This type of vitamin E is more easily absorbed by the body than synthetic kinds (denoted by the dl- prefix), which is more easily excreted by the body.
Avoid products using sulfates as the source for minerals. Iron from ferrous sulfate is inferior to iron from ferrous fumarate or ferric citrate.

Whichever you choose, always be sure to follow the directions provided and always store your vitamin supplements in a cool, dry place to prevent the breakdown of the ingredients. Make sure that the multi-vitamins you buy were also stored in a cool, dry place.

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The Vitamins and Minerals You Need

2009-01-15T12:23:00.000-08:00

You may take your health for granted, but as the saying goes 'Ignore your health and it will go away!'

The key to maintaining good health is having an understanding of what your body needs. From the moment of conception and throughout your lifetime, your body needs the same 40 or more nutrients. However, the amount of each nutrient will vary with the stages of life or illness.

When looking at your nutrient and health goals, it is important to keep these objectives in mind: supply your body with enough good nutrition to avoid deficiencies, and provide your body with the appropriate amounts of necessary nutrients to maintain and support optimal health. Since no single food supplies all the nutrients your body needs, eating a wide variety of foods in moderation can help.

Why You Need Vitamins and Minerals
Scientists continue to uncover how specific vitamins and minerals work individually and together to protect health. Although, needed in small amounts, these micronutrients play a powerful role in keeping your body going each day. Vitamins are needed to transform food into energy, they help to regulate bodily processes, and they combine with other substances to facilitate chemical reactions in your body. Minerals do similar types of work, in addition to, being the foundation for many cells especially bone, teeth, and nails.

Antioxidants
As you read news headlines, it is sometimes hard to make sense of the featured benefits of vitamins and minerals. This is particularly true for the claims about antioxidants that have them tagged as "wonder" nutrients for their wide-ranging impact from preventing heart disease and cancer to slowing the aging process. However, how do you know it's true? Well, understanding what they do and where they are found may help.

What They Do
Antioxidants work on neutralizing free radicals, oxygen byproducts in your body that can damage healthy cells. Free radicals are unstable oxygen molecules flowing through your body that have lost an electron through exposure to pollution, sunlight, and daily wear and tear. These free radicals search out healthy cells and steal their electrons to stabilize themselves, thus creating more free radicals and damaging healthy cells in the process.

Free radical damage is what can cause fat to stick to artery walls, cell mutations leading to cancer formation, and damage to eyes that may lead to cataracts. Antioxidants block this process by coming between the free radical and the healthy cell and offering up their own electrons. Therefore, they neutralize the free radicals and keep your healthy cells out of harm's way.

Where They Are Found
Antioxidant nutrients include three micronutrients: beta carotene, vitamin C, and vitamin E. These work in conjunction with several minerals such as selenium, copper, zinc, and manganese to remove free radicals from your body.

To get enough of these nutritional powerhouses focus your diet on real foods rather than supplements. Real foods are preferable because researchers are still unsure about which substances in food are responsible for the beneficial effects. Plus, they do not know whether benefits come from a combination of nutrients or one single vitamin or mineral, or a compound yet to be found.

Antioxidant and Mineral-Rich Foods
Foods rich in beta-carotene include sweet potatoes, apricots, peaches, carrots, cantaloupe and spinach. Vitamin C rich foods include peppers, cantaloupe, oranges, grapefruit, strawberries, kale and potatoes. Nuts, seeds and oils are foods rich in vitamin E, as well as, fortified cereals and leafy green vegetables.

Seafood is the best source of selenium. To ensure adequate intake of manganese, whole grain products, pineapples, strawberries and tea should be added to your weekly shopping list. For foods rich in zinc look to meat, seafood, wheat bran, whole-grains, legumes and soybeans. By including seafood and nuts in your regular diet it will also help you cover your zinc needs.

Calcium
Besides building bones as we grow, calcium also helps to keep them strong by slowing the rate of bone loss as we age. What many people don't realize is that calcium also helps with muscle contraction and blood pressure. Dairy products are the best source, but some leafy greens such as kale, broccoli and bok choy contain calcium. Fortified foods and tofu made with calcium sulfate can also help meet your needs.

Iron
Without iron your body would be starving for oxygen, this mineral plays an important role in hemoglobin formation, which carries oxygen to the body's cells. Iron found in animal foods (heme-iron), such as meat, chicken, and eggs, and is better absorbed by the body than iron found in plant foods (non-heme). You can enhance the absorption of non-heme iron by combining it with foods rich in vitamin C.

Multi-Vitamin and Mineral Supplements
Evaluating whether you need a multi-vitamin and mineral supplement can be tricky and confusing for some. You should check with your doctor to determine if taking any type of supplement is appropriate for you. Most researchers will agree that taking a daily multivitamin is a good source of health insurance for those days your diet gets short-changed.

Additional supplements that your doctor may recommend include:

200 IU of vitamin E everyday - it has been linked with cancer prevention and reducing risk of heart disease. If you are at risk for these diseases it may be raised to 400 IU.
For women who are planning to get pregnant, 400 mcg of folic acid supplement can reduce the risk of neural tube defects.
Women in their menopausal years can benefit taking additional calcium, at least 600-1200 mg /day.
Make sure there is some vitamin D available either in the multivitamin supplement or calcium supplement to aid in the absorption of calcium.

To ensure that your body has every chance for health promotion and disease prevention, start with eating a well-balanced meal plan and consider supplementing with a multivitamin and mineral tablet containing at least 100% percent of the USRDA or Daily Value (DV).

Copper: Role in the Body & Benefits

2008-12-19T11:50:00.000-08:00

Role in the Body
Copper plays a role in bone, hemoglobin, red blood cells, collagen, and nerve sheath formation. It is also involved in the metabolism of vitamin C, energy production and needed for taste sensitivity.

Dietary Sources
Copper is found in oysters, lobster, and other shellfish, as well as in nuts, avocados, potatoes, organ meats, whole grains, beans, peas and raisins.

Who Is at Risk for Deficiency?
Deficiency is rare, although some people with celiac disease may have trouble absorbing copper.

Cautions
A rare disorder called Wilson's disease results in copper accumulation in the liver, causing toxicity and if left untreated, may result in death.

Boron: Role in the Body & Benefits

2008-12-19T11:49:00.000-08:00

Role in the Body
Boron is necessary for healthy bones and calcium and for the metabolism of magnesium and phosphorous.

Dietary Sources
It is found in carrots, apples, grapes, pears, leafy vegetables, and grains.

Who Is at Risk for Deficiency?
Boron deficiency is rare, although some elderly people may need small supplements to aid in calcium absorption.

Benefits
It is thought that boron may prevent bone loss and demineralization, especially in postmenopausal women.

The Electrolytes (Sodium, Potassium and Chloride)

2008-12-19T11:48:00.000-08:00

Role in the Body
All are necessary for maintaining water balance and blood pH, nerve impulses, and muscle contraction. They are important for regulating blood pressure and are involved in transporting substances in and out of cells.

Dietary Sources
Sodium and chloride are found in virtually all foods. Good sources of potassium include apricots, bananas, dates, brewer's yeast, nuts, potatoes, and raisins.

Who Is at Risk for Deficiency?
People who have had severe vomiting or diarrhea may experience electrolyte imbalances, as may people taking diuretics.

Benefits
Potassium may protect against stroke, and keeping sodium-potassium balance is important for maintaining low blood pressure (reducing sodium and increasing potassium).

Cautions
High sodium intake is linked to high blood pressure.

Sulfur: Role in the Body & Benefits

2008-12-19T11:46:00.000-08:00

Role in the Body
Sulfur is required for the synthesis of a number of amino acids, and it protects against radiation and air pollution. It is also necessary for the keeping the integrity of the skin intact.

Dietary Sources
Good sources of sulfur include eggs, fish, milk and dairy products. It is also found in onions, cabbage, beans, garlic, kale, soybeans, and turnips.

Who Is at Risk for Deficiency?
Deficiency is unheard of.

Benefits
Because of its protective role against harmful substances, it may slow the aging process.

Cautions
No known toxicity.

Magnesium: Role in the Body & Benefits

2008-12-19T11:44:00.000-08:00

Role in the Body
Magnesium is necessary for healthy bones and teeth, nerve transmission, muscle relaxation, and needed to produce hundreds of enzymes. It's involved in regulating blood pressure and keeps your heart beating. It also helps in calcium and potassium uptake.

Dietary Sources
Good sources include nuts, beans, dark green leafy vegetables, milk, soymilk, bananas, whole grains and seafood.

Who Is at Risk for Deficiency?
You may be at risk if you are an alcoholic, have diabetes, kidney disease, or have diarrhea, use laxatives often or vomit excessively (as in bulimia).

Benefits
May prevent sudden heart attacks, heart arrhythmias, lower blood pressure, prevent and lessen the severity of asthma attacks, may help diabetics control their blood sugar, may reduce migraine attacks, and along with calcium and vitamin D, prevents osteoporosis.

Cautions
At high doses magnesium can be toxic. If you suffer from congestive heart failure, you should not take magnesium supplements.

Calcium: Role in the Body & Benefits

2008-12-16T12:37:00.000-08:00

Role in the Body
Calcium is necessary for strong bones and teeth. It is also needed for nerve transmission, hormone and enzyme production, blood clotting, muscle contraction, and controlling blood pressure.

Dietary Sources
The best sources are milk and dairy products such as yogurt and ice cream. Other sources include broccoli, spinach, kale, beans, nuts, tofu, sardines, and salmon.

Who Is at Risk for Deficiency?
You may be at risk if you are lactose intolerant, smoke, drink alcohol, or take steroid, thyroid, high-cholesterol drugs, or antacids. Female athletes and menopausal women are also at higher risk. If you are deficient in vitamin D, you can't absorb or use calcium.

Benefits
Calcium prevents osteoporosis and may prevent high blood pressure, decrease the risk of colon cancer, and prevent kidney stones (only if the calcium comes from dietary sources, not supplements).

Cautions
People with a history of kidney stones or disease should not take calcium supplements.

Pantothenic Acid: Role in the Body & Benefits

2008-12-16T12:31:00.000-08:00

Role in the Body
Pantothenic acid, sometimes referred to as vitamin B5, is used by the body to make coenzyme A, an enzyme needed to break down fats and carbohydrates into usable energy. It is also important in red blood cell production, synthesis of cholesterol and hormones, nerve transmission, and healthy adrenal gland functions.

Dietary Sources
Found in most foods, the good sources include: meat, eggs, saltwater fish, milk, mushrooms, beans and fresh vegetables.

Who Is at Risk for Deficiency?
Alcoholics.

Cautions
No known toxicity.

Biotin: Role in the Body & Benefits

2008-12-16T12:29:00.000-08:00

Role in the Body
Biotin is a member of the B vitamin family, although it is not considered a true vitamin in that it is made in our bodies by intestinal bacteria. It is necessary for the metabolism of carbohydrates, fats and proteins, and healthy skin, hair, and nails.

Dietary Sources
Most of our biotin is made by our intestinal bacteria, but it can be found in beef liver, brewer's yeast, cooked egg yolks, poultry, soybeans, saltwater fish, milk, cheese, rice bran and whole grains.

Who Is at Risk for Deficiency?
You may be at risk if you take long antibiotics for a long time, you are on a very low calorie diet for a long period of time, or bodybuilders who eat large quantities of raw eggs.

Benefits
There have been claims that biotin can prevent baldness, but the evidence is only in cases of an underlying biotin deficiency.

Cautions
Considered non-toxic.

Vitamin B12 (Cobalamin): Role in the Body & Benefits

2008-12-16T12:28:00.000-08:00

Role in the Body
Vitamin B12, or cobalamin, is necessary for cell growth and division and healthy red blood cells. It is also involved in the formation of the myelin coat of nerve cells and is needed for proper digestion and absorption of food.

Dietary Sources
B12 is found in animal sources such as beef and lamb kidneys, beef, calf, and pork livers, fish, eggs, and small amounts are found in soybean products.

Who is at Risk for Deficiency?
You may be at risk if you are a strict vegetarian or vegan or if you are over the age 50. You may need additional B12 if you are pregnant or breastfeeding, smoke, or take drugs for heartburn or ulcers, or if you have been on prescription potassium supplements for a long time.

Benefits
Prevents anemia.

Cautions
No known toxicity. High doses of vitamin C should not be taken within an hour of B12.

Folate (Folic Acid): Role in the Body & Benefits

2008-12-16T11:46:00.000-08:00

Role in the Body
Also known as folic acid or folacin, folate is needed for energy production. It plays roles in synthesizing proteins and genetic material, building muscle, making new cells, especially red blood cells, and transmission of nerve signals.

Dietary Sources
The best sources of folic acid are liver (chicken, beef, lamb and pork), beans, green leafy vegetables, and brewer's yeast.

Who Is at Risk for Deficiency?
You may be at risk if you are elderly, pregnant or breastfeeding, you drink alcohol or smoke, you take birth control pills, or certain prescription medications for seizures, inflammatory bowel disease, rheumatoid arthritis, psoriasis or urinary tract infections.

Folic acid is a B Vitamin that everyone needs for cell growth. It is especially important for women who may become pregnant.

Benefits
The most well known benefit of folic acid is its ability to prevent neural tube defects, spina bifida, and anencephaly if taken in early pregnancy, preferably months prior to conception. Folic acid also breaks down homocysteine, which can prevent heart disease, and may prevent cervical and colon cancer.

Cautions
There is no known toxicity of folic acid. Note it can interfere with a number of anticonvulsant drugs.

Vitamin B6 (Pyridoxine) : Role in the Body & Benefits

2008-12-16T11:37:00.000-08:00

Role in the Body
Pyridoxine is essential for virtually every body function and like the other B vitamins, is involved in energy release from food. It is also involved with red blood cell formation, antibody production, the making of many neurotransmitters of the nervous systems, and is needed for the synthesis of DNA and RNA.

Dietary Sources
The best sources of pyridoxine are chicken, beef, pork, fish, eggs and milk. Fruits and vegetables are low in pyridoxine, but the best choices include: bananas, mangoes and potatoes.

Who Is at Risk for Deficiency?
You may be at risk if you drink alcohol, smoke, are a strict vegetarian or vegan, are pregnant or breastfeeding, take birth control pills, or take some prescription medications used to treat high blood pressure, rheumatoid arthritis, and asthma.

Benefits
Pyridoxine has been found to help people suffering from asthma, diabetic neuropathy, carpal tunnel syndrome, premenstrual syndrome, kidney stones, depression, morning sickness, and can help prevent heart disease.

Cautions
Too much pyridoxine can cause neurological symptoms such as tingling hands and feet.

Vitamin B3 (Niacin): Role in the Body & Benefits

2008-12-16T11:35:00.000-08:00

Role in the Body
Niacin is involved in fat metabolism and energy production, and maintaining blood glucose levels. It is important for proper blood circulation and the synthesis of sex hormones. The body can make some of the niacin we need from tryptophan, an amino acid obtained from protein.

Dietary Sources
Niacin is found in meat, poultry, fish, eggs and many whole grains and cereals have niacin added. Tryptophan is abundant in protein foods such as milk and dairy products, eggs, meats, poultry, and fish.

Who Is at Risk for Deficiency?
You may be at risk if you are an alcoholic or a strict vegetarian or vegan.

Benefits
Niacin has been found to lower cholesterol and triglyceride levels in the blood at high doses. Note that high doses should be taken only under a doctor's supervision.

Cautions
Niacin supplements should not be taken if you are pregnant, diabetic, or suffer from gout, liver disease, or peptic ulcers or are on high blood pressure medicine. Excessive amounts of niacin taken over time can lead to liver damage. A reddening of the face and neck (flush) is common at some doses of niacin.

Vitamin B2 (Riboflavin): Role in the Body & Benefits

2008-12-16T11:32:00.000-08:00

Role in the Body
Riboflavin is essential for extracting energy from the carbohydrates, protein, and fats in the foods you eat. It is also important for red blood cell formation, antibody production, and keeps the mucous membranes that line the mouth, eyes, nose throat, urinary and digestive tracts healthy.

Dietary Sources
Riboflavin is found in lean meats, poultry, fish, cheese, eggs, milk, whole or enriched grains, and vegetables such as asparagus, broccoli, mushrooms, avocados, and spinach.

Who Is at Risk for Deficiency?
You may be at risk for deficiency if you are older, exercise strenuously, are a strict vegetarian, have diabetes, irritable bowel syndrome or other malabsorption disorders, are pregnant or breastfeeding, or take tricyclic antidepressants or birth control pills.

Benefits
Some research suggests that riboflavin may reduce the incidence and severity of migraines. It is also thought to be beneficial in carpal tunnel syndrome, cataracts, rheumatoid arthritis and sickle cell anemia.

Cautions
There is no known toxicity.

Vitamin B1 (Thiamin): Role in the Body & Benefits

2008-12-16T11:31:00.000-08:00

Role in the Body
Thiamin is involved in the breakdown of carbohydrates for energy. It is also important for brain function, memory and mental performance, proper growth, appetite, and heart function.

Dietary Sources
Good sources of thiamin include: pork, beef liver, fish, fortified breads, cereals, flour, and pasta, wheat germ, whole grains, nuts, sunflower seeds, beans, and peas.

Who Is at Risk for Deficiency?
Alcoholics are the group most at risk. Thiamin deficiency is also more common in schizophrenics, long-term kidney-dialysis patients, diabetics and the elderly. You may need more thiamin if you are pregnant or breastfeeding, take oral contraceptives, have an overactive thyroid or are on a high-carbohydrate diet. Large amounts of coffee and tea may also reduce the body's absorption of thiamin.

Benefits
Thiamin may prevent canker sores.

Cautions
There is no known toxicity.

Vitamin C: Role in the Body & Benefits

2008-12-16T11:27:00.000-08:00

Role in the Body
Vitamin C, also called ascorbic acid, is necessary for the development and maintenance of the connective tissue, for healthy gums and wound healing, and it helps fight off infections and boost immunity. Vitamin C is a potent antioxidant and protects the body's tissues from free radical damage.

Dietary Sources
Good sources of vitamin C include: papayas, cantaloupe, citrus fruits, strawberries, green peppers, sweet red peppers, tomatoes, and broccoli.

Who is at Risk for Deficiency?
You may be at risk if you smoke, drink alcohol, are stressed, have diabetes, allergies, asthma, a cold or flu, have had recent surgery, are pregnant or breastfeeding, or take contraceptives, antibiotics, steroids or aspirin regularly.

Benefits
Vitamin C may prevent cataracts, heart disease and cancer and is helpful in allergies, asthma, high blood pressure, high cholesterol and diabetes.

Cautions
Very high doses of vitamin C may result in diarrhea. Aspirin and vitamin C taken together in large doses may cause stomach ulcers.

Vitamin K: Role in the Body & Benefits

2008-12-16T11:25:00.000-08:00

Role in the Body
Vitamin K is involved in blood clotting. It is necessary for the synthesis of prothrombin, which after various conversions forms the blood clot. Vitamin K is also necessary for bone formation and the making of new bone cells. While vitamin K can be obtained from dietary sources, bacteria that live in our intestines make much of the vitamin.

Dietary Sources
Vitamin K is found in dark leafy vegetables such as spinach, turnip greens, broccoli, green cabbage as well as in tomatoes, liver, egg yolks, whole wheat, fruits, cheese, ham and beef.

Who Is at Risk for Deficiency?
You may be at risk if you have liver disease, Crohn's disease, if you have been on antibiotics for an extended period of time, or take certain cholesterol-lowering drugs.

Benefits
Vitamin K is necessary for preventing, and may slow down, osteoporosis.

Cautions
Large doses should not be taken during the last month of pregnancy. Large doses of synthetic vitamin K can be toxic and cause liver damage. Antibiotics interfere with the absorption of vitamin K and kill the bacteria in the intestine responsible for synthesizing much of the body's vitamin K.

Vitamin E: Role in the Body & Benefits

2008-12-16T11:24:00.000-08:00

Role in the Body
Vitamin E is a potent antioxidant, protecting cells from free radicals and oxidative damage. It is also important in maintaining the immune system, and making red blood cells. Vitamin E improves circulation, promotes wound healing and reduces scarring.

Dietary Sources
Vitamin E is found in many oils, including: wheat germ, hazelnut, sunflower, almond, safflower, soybean and peanut oils, as well as in whole grain cereals, eggs, peaches, avocados, and leafy greens.

Who Is at Risk for Deficiency?
You may be at risk if you suffer from Crohn's disease, liver disease, cystic fibrosis, or it you are on a very low-fat, low-calorie diet.

Benefits
Higher doses of vitamin E may help to protect against heart disease, cancer, and cataracts, and boost the immune system.

Cautions
Vitamin E supplements and iron supplements should not be taken together, as inorganic forms of iron destroy vitamin E.

Vitamin D: Role in the Body & Benefits

2008-12-16T11:21:00.000-08:00

Role in the Body
Vitamin D is essential for the absorption and metabolism of calcium and phosphorus from food and for maintaining proper calcium levels in the blood. It is very important for strong bones and teeth, is involved in cell growth, enhances the immune system, regulates blood sugar levels, and is necessary for nerve impulse transmission and muscle contraction.

Dietary Sources
Vitamin D is found in fortified milk (all milk in the United States is fortified with vitamin D) and fortified cereals, butter, margarine, cheese, fish, and oysters.

In addition, the body can make vitamin D when the skin is exposed to sunlight. Direct sunlight on the face and arms for 10-15 minutes, three times a week is recommended to meet vitamin D requirements.

Who Is at Risk for Deficiency?
You may be at risk for deficiency if you don't get much sunlight, are a strict vegetarian or vegan, are lactose-intolerant, have kidney or liver disease, take certain cholesterol-lowering drugs, corticosteroids, or anticonvulsant drugs, or abuse alcohol. Older folks are also at risk as the skin makes less vitamin D as we age.

Benefits
Vitamin D may protect against colon cancer, and possibly breast and prostate cancers. Vitamin D can protect against hearing loss by strengthening the small bones of the ear. And in cream form, vitamin D can help relieve the skin disorder, psoriasis.

Cautions
Large doses of vitamin D over a period of time can be toxic. Vitamin D should not be taken without calcium.

Vitamin A: Role in the Body & Benefits

2008-12-16T11:19:00.000-08:00

Role in the Body
Vitamin A is best known for its role as a component of proteins in the eye, which enable you to see in dim light. In addition, vitamin A boosts immunity, keeps the skin and mucous membranes moist, aids in fat storage and protein use, is necessary for new cell growth and is important in the formation of bone and teeth. Vitamin A can also be made by the body, as needed, from beta-carotene. Beta-carotene has antioxidant properties.

Dietary Sources
Sources of vitamin A include: liver, fatty fish (such as mackerel), egg yolks, cheese, and milk. Beta-carotene is found in red, orange, and yellow-pigmented plant foods and most dark leafy greens. Good sources include: apricots, cantaloupe, peaches, pumpkins, carrots, asparagus, red peppers, sweet potatoes, tomatoes, yellow squash, green beans, broccoli, spinach and turnip greens.

Who Is at Risk for Deficiency?
You may be at risk for vitamin A deficiency if you drink alcohol, smoke, are under severe stress, are pregnant or breastfeeding, take birth control pills, or take certain cholesterol-lowering drugs.

Benefits
Vitamin A may help protect against night blindness, cataracts, age-related macular degeneration, cancer, and heart disease.

Cautions
Vitamin A can be toxic if taken in large doses over a long period of time and can cause birth defects if taken in excess during pregnancy. Beta-carotene is not toxic, although larger doses can result in a harmless yellow-orange tint to the skin, which will disappear when levels are reduced. People with liver or kidney disease should talk to their doctor before taking vitamin A supplements.

Vitamins and Minerals: How Much Does Your Body Need?

2008-12-16T08:46:00.000-08:00

They line the shelves of every pharmacy and health store, thousands of tiny bottles, claiming everything from improving memory and providing energy to preventing cancer and aging. In fact, chances are you take one or two, maybe a handful, daily. And if you don’t, maybe you should. What are these super pills? You guessed it – vitamin and mineral supplements. The biggest question in nutrition these days isn’t who needs vitamins and minerals, but how much.

In simplest terms, everyone requires vitamins and minerals. They are essential for life, fueling virtually every biochemical reaction in our bodies. It has long been realized that certain groups of people such as pregnant and breastfeeding women, chronic dieters, vegetarians, alcoholics, the elderly, and athletes often have increased nutrient needs and may require supplements. But for the most part, it has been assumed that the average, healthy adult can get all the vitamins and minerals their body needs from a healthy diet. The fact is most of us don’t.

Even if you are one of the few people who manage to eat a varied and healthy diet each and every day, factors such as environmental pollutants in our air and water; food filled with uncountable additives and preservatives; destructive agricultural practices which rob the soil of essential nutrients; food processing, storage and preparation – all reduce the nutrient content of food.

If that isn’t enough, physical and mental stress, illness, certain drugs, and a genetic predisposition towards certain diseases increase our nutrient needs. And taking into consideration the newest research, which suggests that higher doses of certain vitamins may protect against the development of chronic diseases such as cancer and heart disease, it might be a good time to visit a dietician or talk with your doctor about whether or not you might benefit from supplements.

What Are Vitamins and Minerals?

What Are Vitamins?
Vitamins are organic compounds essential for life that, with the exception of vitamin D, can only be obtained from food or supplements. While vitamin D can be found in dietary sources, the body also synthesizes it when sunlight meets the skin.

Fat-soluble Vitamins
Vitamins can be divided into two broad categories based on whether they dissolve in water or fat. The fat-soluble vitamins include A, E, D, and K. These vitamins are stored in the liver and fatty tissues, and therefore, it is not necessary to get a fresh supply every day. However, the fact that they can be stored also means that they can accumulate to toxic levels if taken in excess.

Water-soluble Vitamins
The rest of the vitamins, the family of B-vitamins (including thiamin, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folic acid and cobalamin) and vitamin C, dissolve in water. Any excess is harmlessly excreted in your urine, making toxic levels virtually impossible. But note that this also means that you need a fresh supply of these vitamins every day to maintain adequate levels.

Remember that while vitamins help you extract energy from food, they themselves provide no calories and thus no energy.

What Are Minerals?
Minerals are inorganic compounds found in rocks and metals, although we get them from plants grown in mineral-rich soil or animals that have eaten mineral-rich plants. There are at least 10 minerals essential for life and a few others we house in minute levels, although scientists haven’t pinned down an exact role for all of them in the body.

Macrominerals
Minerals are divided into two groups based on how much our bodies need. The major minerals, or macrominerals, are required in comparatively large amounts and include calcium, phosphorus, magnesium, potassium, sodium and chloride.

Trace Elements or Microminerals
Minerals required in very small amounts, less than 100mg/day, are called trace elements or microminerals. These include: boron, chromium, cobalt, copper, fluoride, iodine, iron, manganese, molybdenum, nickel, selenium, silicon, tin, vanadium, and zinc.

How Much Does Your Body Need?

Recommended Dietary Allowances
So now you know that you need 13 vitamins and some 15+ minerals, but how much does your body need? The Food and Nutrition Board of the Institute of Medicine developed the Recommended Dietary Allowances (RDAs) to help you out. These values reflect the amounts of vitamins and minerals you need daily to prevent deficiency diseases and are "safe and adequate" to meet the needs of most healthy people. They are the minimum values you need to prevent overt signs of deficiency diseases and are updated approximately every five years or so to reflect current research. A newer term, Reference Daily Intakes (RDIs), represents an average value recommended for children and adults over the age of four and will replace the complex RDAs. The RDIs and RDAs are basically the same.

Many nutritionists now think that the current values are too low and it is expected that future RDAs will be increased to address the issues of optimum health and disease prevention. In a position statement released by the American Dietetic Association, the criteria for establishing a recommended intake for a nutrient should not "assume that the recommended amounts can be met from dietary sources."

Meeting Your RDAs

According to Melanie Polk, RD, Director of Nutrition Education at the American Institute for Cancer Research, the best way to meet your RDAs is through a careful diet based on the Food Guide Pyramid. "Eating at least five servings of fruits and vegetables each day is essential," she says. Unfortunately, only one in ten people actually consume their recommended five servings.

Nutritionists agree that supplements are not a replacement for a healthy diet, but may be beneficial in addition to a healthy, varied diet. Carolyn Manning, Mag RD, and professor of nutrition and dietetics at the University of Delaware warns that relying too much on supplements can cause people to become irresponsible about their eating habits. Her motto, "Food first!"

There are additional health benefits from getting many of your nutrients from food. A group of recently discovered compounds found in plants called phytochemicals, are thought to protect against certain cancers. A few have been discovered but scientists think that there may be thousands of these compounds. "We don’t know exactly how they work, or if they work as a team with other phytochemicals or nutrients," says Polk, but they can’t be found in a pill.

Both Manning and Polk agree, that some groups require more nutrients than a healthy diet alone can provide.

Weigh Your Options With Juiced Up Smoothies

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Smoothies are everywhere—at the mall, at the gym, even in your local supermarket. But when it comes to picking the right smoothie, dieticians advise, "Buyer beware."

The trend New Orleans bartenders started decades ago with their exotic blends of fruity alcoholic drinks has turned into a $340 million industry fueled by more health-conscious aficionados. Today’s smoothies are non-alcoholic—made up of fruit, dairy and a variety of other ingredients to create healthy smoother-than-milkshakes that double as drinkable meals. Body-builders get a workout boost by downing smoothies with protein powder and amino acids. New moms enjoy extra servings of calcium in yogurt-based smoothies. Cancer patients mix medicines and proteins in their smoothies.

"A smoothie is a really convenient way to get fruit in," says registered dietician Nadine Pazder, who recommends a simple breakfast smoothie recipe for those who might otherwise skip a morning meal. "It’s easy to get some dairy and protein and fruits in there, but there’s a big caution because they are not low calorie."

Because smoothie lovers tend to use the drinks as meal replacements, they often add powdered vitamins, minerals and herbs in an effort to increase the smoothie’s nutritional value. Some smoothie retailers even provide supplement pills for customers to buy a la carte.

When Additives are Not So Smooth

"I would be really cautious about the kind of additives that are being put into a smoothie," Pazder says. "Fruits in themselves have a lot of antioxidant benefits. To add additional vitamins is not necessary, and in some cases, may not even be safe."

Adding vitamins to commercial smoothies does not make up for the natural nutritional imbalance of the liquid meal, agrees registered dietician Carol Koprowski, Ph.D., who coordinates the University of Southern California’s master’s in preventive nutrition program.

Koprowski warns that adding megadoses of vitamins to smoothies, especially those that run through the body quickly, can be harmful, especially if consumers are already taking multivitamin supplements and other fortified foods like cereals and juices. "With high doses of water-soluble vitamins, what you end up with is very expensive urine," Koprowski says. "Evaluate dietary supplements the same way you would medication—just because they are natural, don’t assume they are safe, especially at higher doses."

Pazder adds that it’s important to be sure that any vitamins, minerals or herbs you add to your smoothie don’t interact with any prescription or over-the-counter medications you’re taking. For example, adding ginseng to a smoothie for an energy boost may increase the effect of estrogen for those on hormone therapy, or interact negatively with the heart medicine digoxin. Ginseng can also cause headache and manic episodes for people on MAO inhibitors like Nardil.

There are other dangerous interactions to be aware of: Always check with your doctor or pharmacist before adding to your smoothie.

Benefits to 'Juiced Up' Smoothies

Still, registered dietician Lisa Nicholson boasts the positive side to smoothie additives. Since many vitamins and minerals are better absorbed when taken with a meal, "juiced up" smoothies can be beneficial to those who don’t over-supplement in the rest of their diets. With the wide range of additives available, it’s possible to pick and choose the combination that best fits personal dietary needs.

Common additives and their benefits include:

Wheat germ oil for energy:
Putting wheat germ oil in a smoothie adds protein and unsaturated fatty acids, along with minerals, B-Complex vitamins, Vitamin E and iron.
Vitamin C for enhanced immune function:
This antioxidant vitamin, which can be found in many fortified foods, is important for immune function, but dieticians caution that megadoses are not mega-effective and may even cause harm. Recommended dosages of Vitamin C can help the body absorb calcium, iron and folic acid and promote the formation of collagen.
Yeast for energy and nutrients:
Yeast additives increase smoothies’ protein content, and add B-Complex vitamins and minerals, including iron.
Spirulina for energy and appetite control:
Blue-green algae, a complete protein, are high in chlorophyll (which can freshen your breath), as well as B-Complex vitamins and minerals. It is purported to help stabilize blood sugar levels and thereby help control appetites.
Creatine for energy and muscle building:
This combination of amino acids, popular among body-builders, can increase muscle bulk as well as heighten energy levels. Following creatine dosage guidelines is essential—its abuse can lead to liver and kidney damage.

Nicholson tells smoothie buyers to check ingredients diligently to find out if they are getting real fruit and dairy, not artificial sweeteners and empty preservatives or flavors.

Most important, she says, is that your smoothies are part of a balanced approach to your diet, whether you enhance them with additives or not.

Do You Need Vitamins?

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If you fall into any of these categories, talk with your doctor or a registered dietitian about supplements you may require.

Are you pregnant or breastfeeding?
It is no surprise that your nutrient needs increase during pregnancy as your body nourishes both you and your unborn baby, and again if you breastfeed. It is recommended that all women of childbearing age take a supplement that contains folic acid, preferably months prior to pregnancy and throughout early pregnancy. Adequate folic acid levels have been found to prevent a large percentage of neural tube birth defects. Other vitamin requirements increase as well, and most physicians prescribe a daily multivitamin for the duration of pregnancy and breastfeeding.

Do you drink a lot of alcohol?
Excess alcohol intake alters the body’s absorption, metabolism and secretion of a number of vitamins and minerals, most notably the B vitamins. To add insult to injury, most alcoholics have poor diets, replacing many of their calories with alcohol, placing them at further risk for deficiency.

Do you smoke?
Smoking reduces vitamin C levels and increases the production of free radicals, those pesky substances that tear around our bodies, damaging cells. Oxidation reactions caused by free radicals are thought to play a primary role in the development of cancer and heart disease.

Do you diet often?
People on frequent low calorie diets are at risk for nutrient deficiencies. Taking in less than 1200 calories a day makes it difficult to meet your nutrient needs through diet alone. In addition, people who cut certain food groups out of their diet are at risk for nutrient deficiencies and should talk to a dietician about supplements.

Are you a vegetarian?
Vegetarians are at high risk for vitamin B12 deficiency since this nutrient is found only in animal foods such as meat, milk, and eggs. Strict vegetarians may also fail to get adequate levels of calcium, zinc, and iron from their diet.

Are you lactose-intolerant?
If you can’t stomach dairy products, you are at risk for osteoporosis. Vitamin D and calcium supplements are generally recommended.

Do you take certain drugs?
A number of common drugs or medications affect vitamin and mineral needs. For instance, antibiotics, estrogen-containing birth control pills, certain cholesterol-lowering drugs, and regular use of aspirin can interfere or deplete the body of a number of vitamins and minerals.

Are you over age 50?
Elderly people often require supplements because of poor appetite and decreased nutrient absorption with increasing age. In addition, older folks generally take more prescription medications, many of which can interfere with the bodies use or absorption of certain nutrients.

Are you an athlete?
Athletes and people who exercise strenuously often require additional nutrients. The physical stress that training puts on the body increases vitamin and mineral requirements, as does increased excretion of many nutrients through perspiration.

Are you a woman?
Women often need additional calcium and vitamin D to increase bone mass and prevent osteoporosis. This is especially true after menopause when the protective effects of estrogen are lost. Women with very heavy menstrual periods may need extra iron and a multivitamin is sometimes recommended for women who take oral contraceptives because of altered metabolism of some nutrients.

Hand in hand with a healthy diet, supplements can be a safe and effective way in which to meet your body’s nutritional needs and increase your preventive efforts against degenerative diseases such as diabetes, heart disease, and cancer.

The Quest for Aphrodisia: Pheromones

2008-11-17T13:44:00.000-08:00

For the human brain, all roads lead to aphrodisia. We can be sexually stimulated through any of our five senses — thanks to a bit of imagination, memory, and a really big brain. Although mankind continues to ransack the planet for anything that might raise his expectations, the most authentic aphrodisiac is a lot closer than we think.

In the morning of the world, when mortal man first encountered the original aphrodisiac, he got mixed results. Paris, a young prince of Troy, had to choose "The Fairest" of three goddesses. Hera offered him riches and dominion over all men. Athena promised him wisdom and renown as the bravest, most invincible of heroes.

Then the goddess of love and beauty spoke. In a sweet voice, teasing with laughter and understanding, Aphrodite said, "Choose me and I will give you love and the most beautiful woman in the world for your wife."

Without hesitation, Paris chose Aphrodite. True to her word, the enchanting goddess introduced him to the lovely Helen, whom Paris promptly proceeded to abduct from her husband, the King of Sparta, which didn't go down too well with him and his boys. (Did somebody say Trojan War?) The rest is mythstory. . . .

Casualties of Lore
Aphrodite herself had a somewhat violent origin. Known to the Romans as Venus, she was born of the sea, having emerged from the white foam (aphros) produced by the god Uranus's severed genitals. Today, mankind's eternal quest for an aphrodisiac — a food, drink, drug, or scent that can arouse or increase sexual desire — continues to bring its share of violence.

Many innocent creatures have suffered abuse from our insatiable appetite that continues to devour creatures large and small, from seahorse to rhinoceros. Animals aren't the only ones who suffer, though. A legendary aphrodisiac called Spanish fly is made from the dried bodies of blister beetles that contain cantharidine. This irritating chemical causes a rush of blood to the sex organs. Spanish fly is a poison that can lead to genitourinary infections, scarring of the urethra, and even death.

Stimulant vs. Tonic
Herbs can be used to stimulate the genitals, but in the long run it's safer and more effective to use tonics — botanicals that strengthen the sexual system — not ones that stimulate it. "If you take an aphrodisiac that creates the illusion of more energy, then you're ripping yourself off," cautions Felice Dumas, Ph.D., author of Passion Play: Ancient Secrets for a Lifetime of Health and Happiness Through Sensational Sex. "You will have used more of your life force. It's like emptying the cup very quickly to feel more in the short term."

Coffee is an empty stimulant; it doesn't strengthen anything. Alcohol is another example. "Venus drowned in Bacchus" was the proverbial Roman expression for the debilitating effects of alcoholic intoxication. Drinking, said Shakespeare in Macbeth "provokes the desire but takes away the performance."

Size Matters
Unlike other primates, who are sexually active only when females are in estrus, human beings have evolved the capacity to engage in year-round sexual activity. Perhaps our 24/7 sexuality is related to our relatively large brain. (Dolphins, too, have proportionately large brains and have been observed to be very sexual.)

Ultimately, the human brain is the greatest aphrodisiac of all. Like the legendary philosophers' stone that transforms whatever it touches into gold, our brains can imbue most anything with aphrodisiacal qualities.

Men and women have devised and believed in love charms since the beginning. Aphrodite herself possessed an enchanting girdle, called Cestus, which was embroidered with arousing amulets that made its wearer quite irresistible. One can only imagine. . . .

The Touch of Kindness
We get sex on the brain through imagination and memory, as well as through all our sensory portals: eyes, ears, nose, mouth, and of course touch. We are easily turned on by the caress of a lover, or even from casual contact with an attractive stranger. Massage relaxes and sets the mood for love, or arouses in the extreme.

Affectionate touching — especially the breasts, lips, and earlobes — can raise levels of oxytocin, a powerful neurohormone. Dubbed the "cuddling chemical," oxytocin is released during female orgasm and nursing. In men, moderate concentrations of oxytocin facilitate both erection and ejaculation.

Singing Me Softly
Sounds can certainly be an aphrodisiac. (It works for birds.) That special tone of a lover's sweet whisperings, even over the telephone, can stir the loins. For the Greek poet, Homer, Aphrodite was "a lover of laughter." Whether the flirtatious giggling and coy cooing of young maidens or the tender tenor of a Cyrano or a Bocelli — the human voice has arousing possibilities.

Charles Darwin suggested that early human females originally acquired musical powers and used their high voices as musical instruments in order to attract the opposite sex. Love songs are certainly a hallmark of our society. We will never know to what extent our population explosion was coaxed along by the seductive sound of Sinatra or Sade, the romantic resonance of Enya or Iglesias.

Who has not been swayed by the music of the world: caressed by jazz; rolled with rock; lifted by arias; transported by Caribbean rhythms. The primal beat of different drums — from Ravel's "Bolero" to Jagger's "Moonlight Mile" — has lit a fire under many a bedspread.

Another auditory aspect is story-telling and its stimulating effect upon the imagination. The word "romance" originated from the fanciful medieval love tales, often in verse, about a hero and his lady. Later written, they were the beginning of erotic literature (Eros is the son of Aphrodite). In ancient Greece, "pornographos" was one who wrote about prostitutes.

First Sight
Studies show that humans everywhere strongly respond to the same visual signals, such as smooth skin, dilated pupils, and a symmetrical face and body. Young women throughout the world have been observed to flirt in exactly the same manner: first she smiles at her admirer and lifts her eyebrows in a swift, jerky movement. This briefly displays more of her eyes until she turns her head sideways, looks back, and drops her eyelids. (Even King Solomon warned his son not to be "ensnared by her eyelids.")

More than skin deep, beauty is a certificate of health. Men are attracted to youthful fertility suggested by rounded buttocks and breasts, full lips, wide eyes, a heart-shaped face, and a particular figure. Whether Rubenesque or Twiggyesque, men unconsciously prefer women with about a 2 to 3 waist-hip ratio — one that suggests a high reproductive status. Although Miss America's weight has decreased over the past fifty years, her waist to hip ratio has been a consistent 7.2, according to David M. Buss, Ph.D., author of The Evolution of Desire: Strategies of Human Mating.

For women, power is an aphrodisiac. In a global survey of more than 10,000 people in 37 cultures, Dr. Buss found it universally true that women prefer confident, ambitious, and successful men with money, resources, power, and high social status — men who will invest in them and their children.

Visual stimuli such as tallness and broad shoulders are physical cues indicating the potential of a man to protect and provide. The reproductive success of taller men was recently demonstrated in a study of 3,200 Polish men, aged 25 to 60. Those who had fathered at least one child were on average 1.2 inches taller than the men without children. (Nature, Jan. 13, 2000)

Brain chemicals are also affected by visual stimuli. The sight of an infant's face can increase levels of oxytocin, which helps a mother to bond with her child, or a woman with her lover. The chemical basis of "love at first sight" might be phenylethylamine (PEA), a neurotransmitter that can surge at the sight of an attractive partner, or even in response to a romantic movie.

The Dance of Imagination
Thanks to imagination, the flash of a Victorian ankle was a turn-on. The allure of lingerie is a combination of what you see and what you imagine you will get.

Dance is a universal turn-on. From indigenous tribes to trendy clubs, women shake their booties and men strut their stuff in various versions of the human mating dance, from the Masai leap and the flamenco stomp, to the hula, belly dance, and now the lap dance.

The Shape of Things to Come
Sight plays another role in aphrodisia: the notion that animal organs or plants resembling genitalia may impart sexual powers. For example, because of their shape, the tuberous roots of orchids were used as an aphrodisiac. The plant is even named after the Greek word for testicle (orkhis). More well-known examples include rhinoceros horn, oysters, and ginseng.

Rhinoceros horn contains polypeptides, sugars, phosphorus, calcium, ethanolamine, and free amino acids. If one were seriously malnourished, this could possibly provide a boost, but a good multivitamin would do as well.

Based on their shape, foods such as bananas, carrots, and cucumbers were once considered aphrodisiacs. Perhaps the enzyme bromelain found in bananas and other tropical fruits may influence erectile function due to its positive effect on circulation.

Nineteenth-century French bridegrooms were advised to consume mass quantities of warm asparagus at their prenuptial dinner. In West Africa, the mucilage seeds of the okra pod are considered an aphrodisiac. They are rich in magnesium, iron, zinc, and B vitamins.

Venus on the Half-Shell
Cleopatra's favorite fruit was said to be figs, and the ancient Greeks celebrated the arrival of a new crop of figs by ritual copulation. Other foods that may suggest female genitalia include oysters, clams, and mussels. Many seafoods such as eels, octopus, conch, fugu, sashimi — as well as savory soups like bouillabaisse and chowder — have a reputation as an aphrodisiac, in part because of their association with Aphrodite's emergence from the sea.

In a sense, human beings also emerged from the sea. Recent archeological findings show that early humans thrived along seacoasts and lakeshores where foods high in omega-3 fatty acids were plentiful. The evolution of the large human brain depended on these rich sources of docosahexaenoic acid (DHA). (Click here for more information about essential fatty acids and brain structure.)

The omega-3 fatty acids obtained from seafood are also needed by the body to make anti-inflammatory PGE3 prostaglandins, which support proper blood circulation by preventing blood platelets from clumping.

Oysters and Pearls, Boys and Girls
Rich in zinc, selenium, and other minerals, oysters may have gained their reputation at a time when diets were more apt to be deficient. High concentrations of zinc are found in the testes and prostate, and zinc is essential for hormonal activity and reproductive health in both men and women. Zinc is vital to healthy immune and circulatory systems, and is depleted by stress.

Zinc deficiency in children has been linked to a failure of sex organs to properly mature. A deficit of this vital mineral substantially reduces testosterone levels, sperm production, and muscle endurance, as well as decreases the ability to taste and smell.

Raw oysters can be risky due to pollution. Other good sources of zinc include lean meats, fish, eggs, nuts, seeds, peas, lima beans, and wheat germ. Although whole grains contain zinc, they also contain phytates that inhibit the absorption of zinc and other vital minerals. By soaking grains overnight, phytates can be neutralized so the grains, in effect, are predigested and their nutrients more available. These alternatives, however, are no match for fresh fleshy oysters, even if you don't find the pearl.

Seeds of Construction
Eggs and seeds are strong fertility symbols. Chicken eggs are one of the most sexually nutritious foods available. Caviar and a number of plant seeds, especially pumpkin, were considered to be aphrodisiacs. We now know they are rich in vitamin E and fatty acids essential for reproduction. Pumpkin seeds are also high in zinc and selenium.

Then there's the truffle. Ever since the Romans raved about it, this musky mystery has been a perennial favorite in the realm of aphrodisia. A famous French epicurean claimed truffles were "not vegetables, but miracles." Their great rarity, cost, and indescribable aroma adds to their fame.

Ginseng — "the Man Root"
Ginseng's reputation as an aphrodisiac may have originated from its marked similarity to the male body. By far the most widely used herbal tonic, ginseng has been used for millennia because of its invigorating and rejuvenating effects.

Chemical evidence supports the stimulatory influence of ginseng; several steroids, peptides, sugars, and saponins have been isolated from root extracts. Animals treated with ginseng have demonstrated a sexual response, however no successful animal model for assessing aphrodisiacs has been developed that can be applied to humans. Our psychological and socioeconomic factors cannot be replicated.

Just Say NO — Nitric Oxide
A study at the Yale University School of Medicine found a link between Panax ginseng and nitric oxide (NO). Researchers concluded that the aphrodisiac action of the root could be due to enhanced NO synthesis that contributed to ginseng-associated vasodilation in the corpus cavernosum. (Biochem Pharmacol 1997 Jul 1;54.1:1-8) A later animal study showed that crude extracts of Panax ginseng acted as a nitric oxide donor and induced the relaxation of smooth muscle of rabbit penises through the L-arginine/nitric oxide pathway. (Br J Urol 1998 Nov;82.5:744-8)

The corpus cavernosum is a sponge-like structure that forms the erectile tissue which expands with blood in the penis and in the clitoris. Nitric oxide — not nitrous oxide, the "laughing gas" used by dentists — enables the corpus cavernosum (and the corpus spongiosum in the penis) to relax, fill with blood, and become erect.

For both men and women, healthy sexual arousal depends on a sufficient flow of blood to the genital area. Poor circulation can be a major cause of sexual dysfunction, which is perhaps why many hot foods gained their claim to aphrodisiac fame. Peppers, chilies, curries and other spices can raise heart rate and sometimes cause sweating: physiological effects similar to the physical reactions experienced during sex. Damiana, a Mexican herb, is reputed to stimulate blood flow to the genitals, (but it can interfere with iron absorption).

Arginine, Viagra, and Yohimbe
In the body, the amino acid arginine is the primary source of nitrogen for the production of nitric oxide. In turn, nitric oxide increases levels of a substance called cyclic GMP. A shortage of cyclic GMP interferes with the erectile tissue relaxation response that is necessary before blood can engorge the clitoris and penis. Foods high in arginine include chocolate, carob, and oats.

Viagra works by prolonging the effects of cyclic GMP, allowing the penis to engorge with so much blood that the outflow of blood is blocked. Because Viagra will not work without sexual stimulation, it is not considered an aphrodisiac. It is only promoted as an impotence drug, however Hugh Hefner regards Viagra as a good deal more than that: "It takes the uncertainty out of performance. . . It redefines the boundary between fantasy and reality."

NO may help account for the sexually stimulating effects of yohimbine, an alkaloid found in the bark of the West African yohimbe tree, which natives have long regarded as a tonic to enhance sexual power and virility. Yohimbine has been used in the West as a sexual stimulant for domestic animals and, more recently, to treat impotence in men. A 1999 study with humans found that certain compounds of yohimbine functioned as nitric oxide donors. (J Pharmacol Exp Ther 1999 Jul;290.1:121-8) The FDA considers yohimbine an unsafe herb, due to its potentially dangerous effects on the cardiovascular and nervous systems.

Padre, Is That a Rocket in Your Garden?
Arugula, also known as garden rocket, had a good reputation in Europe as an aphrodisiac, except for one 17th-century French monastery where arugula was grown and consumed regularly by the monks. An 1869 book on aphrodisiacs reported they "were so stimulated by its aphrodisiacal virtues that, transgressing alike their monastic walls and vows, they sought relief for their amorous desires in the fond embraces of the women residing in the neighborhood."

Europeans have long appreciated parsley and savory for their aphrodisiac properties. More recently, nettles, oats, and saw palmetto berries have been studied for their ability to maintain levels of free testosterone, which stimulates sexual activity in both men and women. Compounds in these plants seem to inhibit the breakdown of testosterone into di-hydrotestosterone (DHT), a metabolite that causes the prostate gland to enlarge and lose its vitality.

Montezuma's Romance
While many sweet herbs, such as skirret and licorice root, were at one time considered sexual stimulants, chocolate's designation as an aphrodisiac has remained undisputed for centuries. In the early 1500s, the Aztecs introduced the Spanish to the bitter seeds of the cacao tree, which was concocted into a sacred drink associated with Xochiquetzal, the goddess of fertility. (The Spanish reciprocated with small pox, the god of decimation.)

Besides added sugar, chocolate contains significant amounts of caffeine (5-10 mg per ounce), iron, plus an amphetamine-like substance called phenylethylamine (PEA). In the brain, PEA is a neurotransmitter involved in states of arousal and activation. It may be responsible for the excitement and euphoria of falling in love. It's not certain, however, that the PEA in chocolate actually reaches the brain. (The essential amino acid phenylalanine is known to raise PEA levels in the brain, and D-phenylalanine inhibits enzymes that break down endorphins.)

The psychological effect of indulging in chocolate, especially when received from a lover, certainly adds to its aphro-mystique. The power of mind to imbue food with passion is well-illustrated in Like Water for Chocolate, where cooking is used to enchant a lover.

Cornucopia and Coition
Many foods are exotic and sensual in their own right. From peaches and apricots to strawberries and grapes, the texture, color, taste, and aroma of these botanical delights can, in the right circumstances, jump-start amorous intentions. Aphrodite herself was associated with golden apples and red pomegranates.

Around the Mediterranean, pine nuts have a reputation as an aphrodisiac. Nineteen-hundred years ago, the Greek physician Galen recommended drinking a glassful of thick honey, and eat 20 almonds and 100 grains of the pine tree before going to bed. After three nights, a man will acquire "vigour for coition."

Honey Do
The Greeks frequently referred to Aphrodite's beauty as "golden," and golden honey is another classic food for lovers. Cavemen no doubt used sweet honey to win female favors (and vice versa). Since honey was obtainable only seasonally and at great personal risk, its annual collection and sharing may be echoed by our annual Valentine's Day, although rejection is now the primary risk.

The wedding ceremonies of many cultures include honey, and that month of tender pleasures is called the honeymoon — also named because love is as changeable as the moon.

Made from the nectar of flowers, honey is a natural candidate for aphrodisia. Bee pollen is the male sexual grains of seed-bearing plants, and royal jelly nurtures queen bees. The ultimate preservative, honey never spoils. A Haitian text describes honey on bananas as an "exquisite" aphrodisiac.

Aphrodite: A Memoir of the Senses is Isabel Allende's evocative personal odyssey to aphrodisia. In it, she tells how Cleopatra beautified her skin by applying honey and ground almonds, and how her lovers, Julius Caesar and Mark Antony, were "fond of licking dessert from the intimate goblet of that seductive queen."

Olfactory Alchemy
Aromas such as pumpkin pie and freshly baked cinnamon buns can be more sexually stimulating than fine perfume, according to research done by neurologist Alan R. Hirsch, M.D., author of Scentsational Sex: the Secret of Using Aroma for Arousal. He reports that the smell of certain foods, especially licorice and doughnuts, actually increased penile blood flow.

Older men experienced the greatest enhancement with vanilla. Those who felt sexually satisfied responded most to strawberry. Lavender was most stimulating for men whose sexual partners wore cologne.

Aphrodite's favorite flower was the rose, and for multitude of Valentines, roses will do the trick. Cleopatra supposedly perfumed the sails of her gilded yacht with the scent of Damascus rose, so the desert winds would announce her arrival.

"A rose is a rose is a rogue," novelist Tom Robbins reminds us in Jitterbug Perfume, his erotic ode to aroma. In his signature style, Robbins salutes the magnificent nose of a legendary perfume formulator: "It functioned as a catalytic laser, oxidizing the passion that slept unaware in a violet, releasing the trade winds bottled up in orange peel; identifying by name and number the butterflies dissolved in chips of sandalwood and marrying them off, one by one, to the wealthy sons of musk."

Reminiscents — Aroma and Memory
The sense of smell is closely connected with the sense of taste, and much of a food's emotional impact is due to its scent. The olfactory pathway is a direct route to the brain's limbic system, the cerebral crossroads of emotion and memory. That's why smell is the most nostalgic of all the senses. One whiff of eucalyptus can transport an octogenarian back to his kindergarten playground faster than you can say "sinful Caesar sipped his snifter, seized his knees and sneezed."

Probably the most renowned aphrodisiacs are essential oils, especially those derived from white, night-blooming flowers that are moth-pollinated, such as jasmine and narcissus.

The Oil of Olé
"Jasmine has the poise of a wild creature, some elusive self-sufficient thing that croons like an organic saxophone in the tropical night." (Robbins again, who also bemoans the modern trend of naming perfumes after "glorified tailors" — in contrast to the epic scents of yesteryear: Tabu, My Sin, Love Potion, and Sorcery.) Cleopatra used jasmine to distract Marc Antony during business meetings.

Essential oils used in aphrodisia start by promoting physical relaxation. Their fragrance can then trigger more subtle sensations of bodily pleasure. Neroli, named after an Italian princess, is distilled from the white blossoms of the evergreen orange tree. Patchouli is obtained from the fermented leaves of a perennial herb that grows in tropical Asia. Ylang-ylang is distilled from the freshly picked yellow flowers of a tree native to Southeast Asia. It's said that when a man is aroused, he releases an aroma similar to sandalwood (extracted from the roots and heartwood of a small Asian evergreen tree).

The Essence of Aphrodisia — Pheromones
Many romantic fragrances are essentially the sexual attractants of flowers that beckon insects to help with pollination. Humans also react to chemicals from animals, especially musk from the East Asian musk deer, castoreum from the scent glands of certain beavers, and civit, a honey-like secretion from the Ethiopian civit cat. No surprise then that we have our own natural scents, and ones that do a much better job at attracting a mate.

Hormones are potent "local" chemicals that travel throughout your body to help regulate metabolism and behavior. "Hormone" means to set in motion, excite, stimulate. You also produce similar "long distance" chemicals called pheromones, which work outside the body and can affect the hormones of others. "Pherein" means to bring, to bear along. Your pheromones literally entice and excite the opposite sex.

Numerous glands in the skin around your armpits and genitals produce these sexual scents, and the tufts of hair that begin sprouting at puberty collect and help broadcast your fragrant chemicals (some so subtle, they're considered odorless). Trapped beneath layers of clothing, however, these potentially erotic scents can become stale and deteriorate.

Fragrant Tokens
In her classic 1992 book, Anatomy of Love: A Natural History of Mating, Marriage, and Why We Stray, Helen Fisher, Ph.D., tells how a woman in Shakespeare's time would hold a peeled apple under her arm until it was ingrained with her scent. She would then offer this "love apple" to her lover to inhale. In parts of Greece and the Balkans today, some men successfully invite women to dance after offering them a handkerchief which had been carried in the armpit.

In Aromantics: Enhancing Romance, Love, and Sex with Nature's Essential Oils, Valerie Ann Worwood reports that men find a woman's odor most alluring during ovulation, when she is most likely to conceive. In response, men produce an odor of their own that has an aphrodisiac effect on women. Also, during ovulation women were found to be a thousand times more sensitive to a testosterone-like chemical.

A poor sense of smell will dull your love life. In tests with mice and monkeys, when the males' noses were plugged, they ignored females in heat. Good nutrition, especially enough zinc, is important to a healthy sense of smell. Sickness exudes an ill wind of its own that some people say they can sense — a good evolutionary adaptation that we probably all have to some degree. Unfortunately, though, the prefrontal cortex in the human brain can override an instinctual response to olfactory input.

Excessive bathing or use of deodorants and perfumes can overwhelm your sexual scents. Napoleon knew this. He asked his sweetheart Josephine to abstain from bathing several days before he returned to her.

Sweat T-Shirt Contest
In her 1998 book, Sex on the Brain: The Biological Differences Between Men and Women, Deborah Blum tells about a revealing Swiss experiment with a group of college students. Each woman was seated alone in a room at the time of ovulation, when her sense of smell was most acute. She then sniffed the T-shirts slept in by different men over the previous weekend. The women rated each shirt for sexiness, pleasantness, and intensity of smell.

What's remarkable was that the sexiness of the shirts correlated with the degree of difference in MHC genes. This is good, because these MHC (major histocompatibility complex) genes code for the disease detectors in the immune system — the more variety, the better. The women had a stinkual attraction to males whose MHC genes were least like their own.

Be the Aphrodisiac
Our natural scents and sensitivity thus play a vital role in identifying and attracting an ideal mate, one with whom we have the best chances of producing a healthy child capable of withstanding the onslaughts of life. And that's the name of the evolutionary game.

Our smell is as unique as our face. While it won't be alluring to everyone, we can count on having real chemistry with the ones we do attract. And the feeling will be mutual.

Not surprisingly, the quest for aphrodisia brings us full circle back to ourselves. This is good news for all Earth's creatures and gives new meaning to the words: "in the end, the love you take is equal to the love you make."