NUTRITION:

Medicine of the Future

The medicine of the future will no longer be remedial. It will be preventive; not based on drugs but on the best diet for health. So...

What is Optimum Nutrition?

The subject of nutrition is massively wide and deep. There is so much to know and so many seemingly contradictory theories on the subject of nutrition and its relationship with human physiology and mental function. Most people, even (or perhaps especially) when partly informed by means of articles on the subject in magazines, etc., find they are confused. The purpose of this page is to provide a clear explanation of the basic principles of nutrition and its effect upon your health.

Tomorrow's Medicine

2500 years ago, Hippocrates, the "Father of Medicine", said to his students, "Let thy food be thy medicine and thy medicine be thy food". Moses Maimonides, the great 12th century physician, repeated the Hippocratic statement when he said, "No illness which can be treated by diet should be treated by any other means". In essence, Hippocrates and Maimonides were insisting that their students practice nutrient therapy.

This type of medical therapy is being used by doctors today, but only by a minority. It is more likely to be applied by nutritionists who have studied the specialist subject of nutrition in depth. There is little training in nutrition at medical schools and unless a doctor has pursued the study of nutrition out of choice, he or she is unlikely to be sufficiently informed to advise about optimum nutrition.

In 1968 one of the great minds of this century, twice Nobel prize winner Linus Pauling, coined the term Orthomolecular Nutrition. "Orthomolecular" is, literally, "pertaining to the right molecule." Pauling proposed that by giving the body the right molecules (optimum nutrition) most disease would be eradicated. It seems to me that Dr. Pauling knew what he was talking concerning  health and longevity (he lived into his 90's, mind sharp, going to work, continuing his research) and he had this to say: "Optimum nutrition is the medicine of the future."

Ortho vs. Toxic Medicine

Orthomolecular doctors and nutritionists believe that the treatment of infectious and degenerative diseases should be a matter of varying the concentration of "right molecules" (i.e. vitamins, minerals, trace elements, amino acids, enzymes, hormones, etc.) which are present in the body. The optimum nutritional micro-environment of every cell in the body is vital to achieve or restore optimal health; deficiencies in this environment cause the body to be more susceptible to disease and degeneration.

The list of necessary nutrients is the same for every human being, but the relative amounts needed by each individual are as distinctly different as the shape of people's bodies, and for this reason a "one for all" daily nutritional requirement is impossible to specify.

Why is this? Because the kind of food you eat, the physical, mental and emotional stress you experience, the environment in which you live and work, your inherited biochemical and physiological make-up, the constituents of soil in which your food is grown, the contents of water you drink, the amount of exercise you have, and many other factors, determine the fact that you are a unique individual with unique needs.

In other words, your optimum daily need is determined by your own biochemical uniqueness, which in turn relates to your mental and spiritual state. Optimum nutrition is not just about preventing or reversing disease states, to cross the line where deficiency is directly causing disease; more than that, it is about living optimally, where you have room to stretch your physical, mental and spiritual "muscles" to the full, without overstepping the threshold at which cellular health in any of the systems of the body becomes threatened.

By contrast, Toximolecular medicine, used by the majority of doctors (especially in the past 50 years) is the administration of drugs at sub-lethal levels. Drugs, of course, are alien chemicals which serve to cover-up the disease process - to mask the difficulty, not eliminate the real cause. They offer symptomatic relief but often at the cost of severe and dangerous side effects. They create dependence on the part of the patient and often complicate the doctor's job by erasing valuable clues as to the real source of the trouble.

Of course, drugs can save the life of an ill patient, as can surgery and the other techniques at which doctors are so expert. But the paradigm is changing. As a doctor in Dublin recently said, "The evidence for nutritional therapy is becoming so strong that if the doctors of today don't become nutritionists, the nutritionists will become the doctors of tomorrow."

Patrick Holford, Director of the Institute for Optimum Nutrition in London which is at the forefront of research and education in this field, makes this very clear:

"Tomorrow's medicine will not be about using nutrients instead of drugs. It will be about looking through a new pair of glasses which reveal the true causes of disease. In most cases these lie in faulty nutrition, pollution, stress, negativity, addiction and lack of exercise - the greatest cause of all being ignorance. The original meaning of the word 'doctor' was "teacher or learned man" and that is perhaps the most important role a health professional can perform.

So What is a Healthy Diet?

What is a healthy diet? Most people don't know, not because they're ignorant or don't care - it's because they're confused. There is so much conflicting advice about diet and nutrition, who can blame us when we throw in the towel and eat pizza?

You may hear much conflicting advice and confusing information, but actually, hidden away among the self-serving propaganda of a lot of the food industry there are very clear guidelines for healthy eating. After years of research and campaigning, there are finally official and nutritionally sound guidelines for a good diet.

The message is plain: a low saturated fat, moderate protein, high complex carbohydrate diet is the way to go. Stated simply, the golden rules for a healthy diet are:

Avoid stimulants such as sugar, coffee, tea and cigarettes, and limit alcohol.

Avoid saturated (animal) fats and hydrogenated (processed) fats.

Avoid simple (refined) carbohydrates, including white bread, biscuits, cakes and other processed foods.

Avoid milk.

Avoid unnatural additives, flavourings and preservatives.

Eat more beans, lentils, seeds, nuts and wholegrains.

Eat more vegetables, raw or lightly cooked, organically grown.

Eat several servings of fresh fruit every day.

Drink plenty of filtered water.

It works for weight loss but more importantly it's the cornerstone of optimum nutrition - an approach to diet and health that says food can be both pleasure and medicine, and that diet has a crucial role to play in disease prevention and longer, healthier living.

Many people would like to believe that as long as they take their vitamin supplements they can keep eating all the "bad" foods they desire. But you can't rely simply on supplements, or on a healthy exercise routine, or on a well-planned diet alone. All three are essential.

Of course it is good to eat foods rich in vitamins and minerals. But this is only one criterion. Good food should also be low in saturated fat, salt and fast-releasing sugars and high in fibre. Alkaline-forming foods (foods high in calcium, magnesium and potassium) are preferable - such as all fruit and vegetables, millet, seeds, almonds, brazils, herb teas, yoghurt, bean sprouts. These help to buffer the acids that result from the metabolism of proteins, refined foods and stimulants. Such a diet will also be low in calories. And to further help keep your weight in check, eat earlier in the day, rather than later when the metabolism slows down. And of course, exercise every day.

The Best Sources For Essential Nutrients Include:

Carbohydrates - Beans, lentils, wholegrains, vegetables, fruit

Protein - Nuts, seeds, beans, lentils, wholegrains, vegetables, and small quantities of animal produce

Fats - Nuts, seeds, cold-pressed vegetable oils, wholegrains, oily fish used in moderation

Water - Filtered water, still bottled water, fruit and vegetables

Vitamin A - Carrots, watercress, spinach, cabbage, squash, sweet potatoes, melon, pumpkin, broccoli, apricots, beetroot and tomatoes, eggs, fish liver oils, cheese

Vitamin B Complex - Wholegrains, seeds, nuts, vegetables, beans, lentils, eggs, milk, yoghurt, liver, poultry, fish, meat, eggs

Vitamin C - Berries, tropical fruits, peppers, tomatoes, cabbage

Vitamin D - Fish, egg yolk

Vitamin E - Wheatgerm, unrefined vegetable oils, avocados, seeds, nuts, beans, peas, fish, egg yolk

Vitamin K - Kelp, alfalfa, cauliflower, leafy green vegetables, potato, tomatoes, polyunsaturated oils, dairy products

Calcium - Peanuts, sunflower seeds, bones in small fish, green leafy vegetables

Chromium - Brewer's yeast, egg yolk, mushrooms, wholewheat bread, molasses

Iron - Green leafy vegetables, dried fruits, wholegrains, beans, lentils, fish, meat

Magnesium - Green leafy vegetables, nuts, seeds, soya beans, wholegrains

Potassium - Fruit - particularly bananas, vegetables

Selenium - Nuts, seeds, wholegrains, fish, meat, eggs

Sodium - Fruit, vegetables contain all you need

Zinc - Nuts, seeds, wholegrains, wheatgerm

The Need for Supplements

We are not all alike. The needs for your particular lifestyle must be adequately covered, and this is where the need for supplementation comes in. For example, if you smoke and drink alcohol frequently your nutritional needs will be higher. If you are pregnant, if you live in a polluted environment, if you have a high stress occupation or are suffering emotional stress, if you suffer from allergies, if you have any sort of disease, degenerative illness or inherited weakness - all of these factors may increase your needs.

The poor nutritional quality of many purchased foods is another factor. Depleted soils and lengthy storage, as well as toxicity from pesticides, antibiotics, additives, and so on can make an apparently healthy food of little value. Tests have shown that, for example, most people do not obtain adequate zinc, folic acid or the essential fatty acids in their diet, and health (physical and mental) suffers - the weakest link of the inter-acting bodily systems inevitably gives way.

Deficiency of any of the essential nutrients (below the RDA amount) will, over a period of time, result in illness. Recent research has shown that most of the population in Western countries is deficient in at least a few nutrients (the most common being zinc, selenium, B and C vitamins) and literally on the edge of illness.

Moreover, individual nutritional needs are frequently higher than the RDA amounts, and to reverse the effects of decades of poor diet and the resulting toxicity, yet alone to attain optimum health, larger amounts are required - as part of an improved diet and usually supplements as well.

Sensible supplementation is not just an "insurance policy", it is a necessity. Of course, if you have been eating a typical diet containing all sorts of nutritionally dubious foods and drinks, you first need to start eating an improved diet combined with a balanced regimen of nutritional supplements to begin detoxifying the body and strengthen your immune system.

An Optimum Nutrition Formula

If you take supplements your most important decision should be "which multi?" Why? Because vitamins and minerals are essential for almost every function of the body. They are vital for energy and they protect you from premature ageing and degenerative diseases. And because they work together they need to be taken in a balanced formula, not just in isolation (except for the purpose of remedial therapy under the guidance of a professional).

The question is, how much do you need? Many multis shortchange you, especially with minerals. There's a big difference between the amount required to prevent deficiencies that would lead to serious degeneration, and the amount of each vitamin and mineral you need for optimum health. A few years ago, scientists at the University of Alabama worked this out for every nutrient and called the amounts Suggested Optimal Nutrient Allowances or SONAs. The following formula is based on SONAs and gives the amount of each essential vitamin and mineral that you need for optimal health.

The Formula Provides:

Vitamin A 7500 i.u. - Retinol, a fat-soluble vitamin and antioxidant, derived from animal sources such as dairy foods, fish liver oil, eggs and liver. Like other fat-soluble vitamins, this form of vitamin A can build up in the body tissues causing undesirable side effects if taken in excessive amounts (much more than 7500 i.u. per day). Excess should particularly be avoided by pregnant mothers or those expecting to become pregnant. A good supply of vitamin A is however essential for optimal functioning of the eyes, gums, skin, the mucous lining of the nasal sinuses, respiratory and digestive tracts. Also for bone development, production of sex hormones and normal immunity.

Deficiency symptoms: mouth ulcers, poor night vision, acne, frequent colds or infections, dry flaky skin, dandruff, thrush or cystitis, diarrhoea.

Beta Carotene 2500 i.u. - Vegetable pre-cursor to vitamin A, found in orange/red fruit and vegetables, that is not toxic in larger amounts (it is converted in the body to vitamin A only as and when required). As an antioxidant it helps prevent cancer and premature ageing and protects the heart and arteries.

Vitamin D 300 i.u. - Ergocalciferol, a fat-soluble vitamin derived from animal ources (fish, dairy, eggs). Needed for the absorption, utilisation and retention of calcium, normal sexual function, and calcification of bone to maintain strong bones and teeth. Helps prevent loss of calcium from urine. Made by the body when exposed to sunlight. Toxic in excess (more than 1500 i.u. daily) as this may cause calcification of the liver.

Deficiency symptoms: joint pain or stiffness, back ache, tooth decay, muscle cramps, hair loss (in extreme: rickets in children, osteoporosis in adults).

Vitamin E 150 i.u. - D-alpha tocopherol is a fat-soluble antioxidant found in nuts, eeds and vegetable oils which it helps to prevent becoming rancid, just as it protects fats within the body from oxidation. Its antioxidant properties help limit the damage to all body cells caused by naturally present free oxygen radicals, and therefore helps prevent cancer and ageing. Needed for maintenance of a healthy heart and circulation, normal sexual function, proper growth and repair of skin. Helps heal scar tissue, oxygenate muscles and maintain immunity.

Deficiency symptoms: lack of sex drive, exhaustion after light exercise, easy bruising, slow wound healing, varicose veins, loss of muscle tone, infertility.

Vitamin K (not included) - Phylloquinone, fat-soluble, required for blood clotting, is found in many vegetables, dairy products and wholegrain cereals. It is also produced by healthy intestinal bacteria, so it is rarely deficient except in young infants (nursing mothers should eat cauliflower and cabbage).

Vitamin C 300 mg - Ascorbic acid, a water-soluble antioxidant found in fruits and vegetables. Strengthens the immune system - fights infections. Makes collagen, the inter-cellular glue, keeping bones, skin and joints firm and strong and strengthening blood vessels. A powerful antioxidant, helping to detoxify pollutants and protect against cancer and heart disease. Helps make anti-stress hormones and needed for metabolism. Helps the absorption of iron from food. Most animals make the equivalent of several grams of vitamin C daily; however, by a quirk of evolution, humans cannot produce their own, so we really do need the benefit of further supplementation.

Deficiency symptoms: frequent colds, lack of energy, bleeding or tender gums, easy bruising, nose bleeds, slow wound healing, red pimples on skin (in extreme: scurvy).

Vitamin B1 37.5 mg - Thiamine, a water-soluble vitamin, found in association with other B Complex vitamins in wholemeal products, brown rice, many vegetables, meat, nuts and dairy, is unstable and frequently destroyed by cooking or by preservatives. B1 is needed for carbohydrate metabolism and may be deficient in those on a high sugar diet. Helps maintain appetite, normal functioning of the nervous system, eyes, hair, heart and other muscles. Helps keep mucous membranes (digestive lining, lungs, etc) healthy. It is needed for digestion, growth and maintenance of muscle tone.

Deficiency symptoms: tender muscles, eye pains, irritability, poor concentration, prickly legs, poor memory, fatigue, loss of appetite, nausea, stomach pains, constipation, tingling hands, rapid heart beat (in extreme: beriberi).

Vitamin B2 37.5 mg - Riboflavin, a water-soluble B Complex vitamin found in vegetables, fish and dairy, works particularly closely with vitamins B6 and B3 and selenium. It assists in the metabolism of proteins, carbohydrates and fats and therefore is needed for energy. It plays a role in cataract prevention and is needed for healthy mucous membranes, skin, nails, hair and the absorption of iron. It is also a necessary factor in healthy functioning of the nervous system and helps to regulate body acidity. Requirement is increased with with alcohol or drug abuse, consumption of coffee, the contraceptive pill, antibiotics and pregnancy. Unrequired B2 harmlessly colours the urine yellow.

Deficiency symptoms: burning or gritty eyes, sensitivity to bright lights, sore tongue, cataracts, dull or oily hair, eczema or dermatitis, split nails, cracked lips.

Vitamin B3 75 mg - Niacin or nicotinic acid, a water-soluble B Complex vitamin found in vegetables, fish, dairy and unrefined cereals, has a vasodilatory effect (felt as flushing of the skin) which helps take nutrients to cells and remove toxins and also reduce stickiness of the blood. (Niacinamide, another form of the vitamin, does not have this beneficial effect). B3 is essential for energy production, normal digestion, nerve function and the skin. Helps balance blood sugar and lower cholesterol and triglyceride levels. It is also needed for the production of vital hormones such as cortisone, oestrogen, progesterone and thyroxine. Deficiency can occur with alcohol or drug abuse, or protein deficiency, and may, in extreme cases, result in pellagra (dermatitis, diarrhoea and dementia).

Deficiency symptoms: lack of energy, diarrhoea, insomnia, headaches or migraines, poor memory, anxiety or tension, depression, irritability, bleeding or tender gums, acne, eczema/dermatitis.

Vitamin B5 75 mg - Pantothenic acid, a water-soluble B Complex vitamin found in eggs, lentils, unrefined grains and vegetables. B5 is essential in energy production and the synthesis of hormones and blood cells. It is needed to make the neurotransmitter acetylcholine and therefore for proper brain activity and nerve transmission. It is also needed by the adrenal glands to make glucocorticoids, the anti-stress hormones, and has been found helpful in arthritis and relieving joint pains and stiffness. Helps healing and counteracts allergy effects. Maintains normal hair pigment.

Deficiency symptoms: muscle tremors or cramps, apathy, poor concentration, burning feet or tender heels, nausea or vomiting, lack of energy, exhaustion after light exercise, anxiety, teeth grinding.

Vitamin B6 75 mg - Pyrodoxine, a water-soluble B Complex vitamin found in meat, fish, vegetables, bananas, wholegrains, seeds and nuts, may be toxic in extreme doses (above 1000 mg). Works with other B Complex vitamins, zinc and magnesium. Required for the metabolism and synthesis of proteins. Needed for making energy, utilising essential fatty acids, keeping levels of the female hormone oestrogen stable (and therefore effective in preventing pre-menstrual tension). Essential for efficient nerve transmission, protein digestion and utilisation, making healthy red blood cells and antibodies. Involved in the maintenance of the circulation, the skin, the immune system and the production of chemicals in the brain which govern mood, sleep patterns, etc. Helps absorption of B12 and maintenance of fluid balance in the body.

Deficiency symptoms: infrequent dream recall, water retention, tingling hands, depression or nervousness, irritability, muscle tremors or cramps, lack of energy, flaky skin, anaemia, peripheral neuritis, convulsions, lesions of the skin or mucous membranes.

Vitamin B12 15micrograms - Cyanocobalamin, a water-soluble B Complex vitamin found in fish, eggs, meat and dairy produce which often works together with folic acid in the body. Needed for making energy. Essential for the production of red blood cells and is also needed to make DNA. Helps make the myelin sheath that insulates nerve cells. Vegans and vegetarians are susceptible to deficiency and other causes are: alcohol, coffee, smoking, lack of calcium or iron, diabetes and liver disease. In extreme may cause pernicious anaemia.

Deficiency symptoms: poor hair condition, eczema or dermatitis, mouth over sensitive to hot or cold, irritability, anxiety or tension, lack of energy, constipation, tender or sore muscles, loss of muscle coordination, fatigue, sore tongue, drowsiness, pale skin, menstrual problems.

Folic Acid 150 micrograms - Folic acid is water-soluble, part of the B Complex group of vitamins, found in leafy green vegetables, citrus fruits, eggs, organ meats, wholegrains, seeds and nuts but often destroyed by overcooking. Required for protein synthesis, works with B12 in the formation of red blood cells and is also vital for rapidly dividing cells and the developing foetus. It is needed to make RNA and DNA and therefore essential for the repair and manufacture of all cells. Needed for proper growth, brain activity, normal nervous function. Recent research indicates that folic acid may play a protective role against heart disease due to its ability to lower homocysteine levels; along with B6 and B12 it reduces the risk of heart attacks. It also helps to regulate histamine levels in the body. As with B12, anaemia will result when folic acid is low. 400 micrograms is needed prior to and during pregnancy to prevent spina bifida or other neural tube defects. It is adversely affected in the body by alcohol, coffee, coeliac disease, oral contraceptives, stress, the taking of drugs and smoking.

Deficiency symptoms: eczema, cracked lips, premature grey hair, anxiety or tension, poor memory, lack of energy, fatigue, breathlessness, anaemia, poor appetite, stomach pains, depression.

Biotin 75 micrograms - Biotin, a water-soluble co-enzyme which works with the B Complex vitamins, is found in many vegetables, nuts, seeds, fish, milk, eggs. Biotin is part of many enzyme systems and is involved in the conversion of amino acids to protein. It is involved in the production of energy from carbohydrates, fatty acid metabolism and the conversion of folic acid to a biologically active form. It helps maintain healthy skin and hair, good muscular tone and a balanced hormonal system. Promotes healthy sweat glands, nerve tissue and bone marrow. Antibiotics, excessive intake of alcohol, coffee or raw eggs will inhibit dietary intake.

Deficiency symptoms: dry skin, greyish skin colour, poor hair condition or hair loss, premature grey hair, leg cramps, tender or sore muscles, poor appetite or nausea, eczema or dermatitis, depression.

Choline 30 mg - Choline is a constituent of the emulsifier lecithin, found in egg yolks, meat organs, green leafy vegetables, wheat germ, soy beans, and can be made in the body so strictly speaking it is not a vitamin. It helps make acetylcholine and is therefore essential for brain function. Necessary to help break down accumulating fats. Reduces lactic acid build-up in muscles.

Deficiency symptoms: Poor memory, high blood pressure, excess cholesterol, fatigue, degeneration of the liver.

Inositol 30 mg - Like choline, a constituent of lecithin, needed for hair growth, healthy arteries, normal fat and cholesterol metabolism.

Deficiency symptoms: eczema, high cholesterol, poor hair condition or loss of hair.

Minerals are originally extracted from the soil by plants. Like vitamins, they may be obtained directly from plants or indirectly via meat. However they are frequently refined out of foods and over-farmed soils may be deficient in trace minerals. Natural organic chelates are preferred because they are readily absorbed.

Calcium 500 mg (as citrate, phosphate and carbonate) - Calcium (found in fish, eggs, root vegetables, pulses, nuts, wholegrains and water) is the most abundant mineral in the body, of which 99 per cent is found in the bones and teeth. The remaining 1 per cent circulates in the blood and has many functions. The 800 mg daily requirement is needed for growth and maintenance of bones and teeth, nerve transmission, regulation of the heartbeat, and muscle contraction. It is needed for blood clotting, for helping to maintain the right acidity in the bloodstream and for insulin production. Absorption is increased by exercise and adequate vitamin D status, and decreased with exposure to lead, consumption of alcohol, coffee and tea and a lack of hydrochloric acid in the stomach. Continued stress leads to calcium loss. With hormonal changes, post-menopausal women are particularly prone to osteoporosis (weak and porous bones) since the lack of oestrogen negatively affects calcium absorption. Pregnant and breast feeding women may also need extra calcium, accompanied by magnesium.

Deficiency symptoms: muscle cramps, tremors or spasms, insomnia or nervousness, joint pain, osteoarthritis, tooth decay, high blood pressure.

Magnesium 225 mg (as citrate, aspartate, or other organic form) - Magnesium is present in green leafy vegetables, peas, nuts, brown rice, wholemeal products, seeds and some fruits (and therefore is more commonly deficient than calcium). It is involved as a co-factor in most enzyme reactions in the body and is necessary for the production of energy. It works together and in balance with calcium in maintaining bone density and in nerves and muscles. For bone integrity, calcium needs to be balanced with magnesium, preferably 2:1. Calcification of soft tissues can occur if there is a calcium/magnesium imbalance. The two minerals also act together in the regulation of blood pressure. A lack of magnesium is strongly associated with cardiovascular disease. Shortage of magnesium can also lead to loss of control over the relaxing and contraction of muscles, as again, calcium and magnesium act in balance. Magnesium may be lost through food processing and refining, and its absorption reduced with a high-fat diet, so it is widely deficient among those with a fast-food diet, and indeed, is deficient in most Western people! Magnesium has been shown to be beneficial for women with pre-menstrual cramps or sugar cravings, especially when taken in conjunction with vitamin B6. Deficiency may also arise with prolonged treatment with diuretics. It is a primary cause of most ADD cases and other types of learning disability and psychological disturbance.

Deficiency symptoms: Muscle tremors or spasms, "restless leg syndrome", chronic weakness and exhaustion, insomnia or nervousness, high blood pressure, headaches, irregular or rapid heartbeat, constipation, excessive muscle tension, fits or convulsions, ADD and hyperactivity, difficulty with mental concentration and memory, nausea, apathy, depression, anorexia.

Potassium (not supplied) - Potassium (found in fruits, vegetables and wholegrains) works in conjunction with sodium in maintaining water balance and proper nerve and muscle impulses. The more sodium is eaten the more potassium is required and so a relative deficiency of potassium is widespread, with the high amounts of salt in typical diets.

Deficiency symptoms: vomiting, abdominal bloating, muscular weakness, loss of appetite (more likely to occur in those taking diuretic drugs, laxatives or corticosteroids). This is not supplemented in this Formula because of the large amounts required which are best obtained from dietary sources. Magnesium-potassium-aspartate, however, is a particularly effective combination in its 'anti-fatigue' and cholesterol lowering effects.

Iron 15 mg (as citrate or other organic form) - Iron (found in meat, eggs, nuts, beans, oatmeal) is needed as part of the haemoglobin molecule to carry oxygen around the bloodstream, and for the production of hydrochloric acid for protein digestion in the stomach. A deficiency of iron can result in anaemia. Those particularly at risk include pregnant women, children, women with heavy menstruation and people with malabsorption problems.

Deficiency symptoms: pale skin, sore tongue, fatigue or listlessness, loss of appetite or nausea, heavy periods or blood loss.

Zinc 15 mg (as citrate or other organic form) - Zinc (found in meat, shellfish, herrings, wheat germ, eggs, cheese, nuts, pumpkin and sunflower seeds) is needed for normal functions of taste and smell, for insulin formation, reproductive and immune systems, tissue renewal, and for healthy bones, skin and teeth. It is essential (along with B6) for protein synthesis including hormones, enzymes and antibodies. It is needed for over 90 enzymatic processes in the body. High levels are found in semen and a deficiency is linked to male infertility; zinc is also necessary for a healthy prostate gland. Hydrochloric acid, necessary for digestion of proteins and assimilation of minerals, is dependent on zinc and B6 for its secretion by the stomach. Zinc is vital for the growth and maintenance of the nervous system; therefore it is important in brain function and deficiency is linked to depression and anxiety, and it is an important factor in schizophrenia. Stress increases the need for zinc. With zinc deficiency there is increased risk of having a baby with low birth weight or premature. Women suffering from postnatal problems frequently benefit from supplementing zinc and B6. It is especially important to supplement because most zinc is lost in food processing or never exists in substantial amount because of nutrient-poor soil. Vegetarians and others on a high fibre diet may need more zinc to offset the additional phytate present, which binds to zinc and other minerals, making them less easily absorbed by the body.

Deficiency symptoms: poor sense of taste or smell, white spots on the fingernails, frequent infections, slow wound healing, stretch marks, acne, poor skin condition, low fertility, pale skin, irritability, tendency to depression and anxiety, poor digestion, loss of appetite, impotence, prostate enlargement, growth problems.

Manganese 4.5 mg (as citrate or other organic form) - Manganese (found in tropical fruits nuts, seeds, wholegrains, green leafy vegetables, eggs) is associated with iron metabolism and utilisation of vitamin E and B vitamins. It has a critical role in the activation of over 20 enzymes involved in growth, digestion and assimilation of nutrients, the nervous system, healthy cartilage and bones, cell protection against viruses, and making energy. Manganese is found in female hormones and is required in the production of nucleic acids that are part of the genetic code. Forms part of the important antioxidant enzyme Superoxide Dismutase. Reduced fertility, birth defects and growth retardation may, in part, be a result of manganese deficiency.

Deficiency symptoms: muscle twitches, joint pain, childhood growing pains, dizziness or poor sense of balance, fits or convulsions, sore knees, fatigue, nervous irritability, and in some cases: schizophrenia, Parkinson's disease and epilepsy.

Iodine 45 micrograms (as iodide) - Iodine (found in kelp, vegetables grown in iodine-rich soil, onions and all seafood) is needed for thyroid hormones which control metabolism.

Deficiency symptoms: slow mental reaction, weight gain, lack of energy.

Copper 75 micrograms (as citrate or other organic form) - Copper (found in peas, beans, wholegrains, liver, seafood) is essential for the utilisation of Vitamin C and is required to convert the body's iron into haemoglobin.

Deficiency symptoms: anaemia, oedema, rheumatoid arthritis. In excess, copper lowers zinc levels and produces hair loss, insomnia, irregular menstruation, depression and schizophrenia. The balance of zinc and copper in the diet should be 15:1.

Chromium 30 micrograms (as picolinate) - Chromium (found in liver and seafood, wholegrains, mushrooms and asparagus) is part of the Glucose Tolerance Factor (with B3 and amino acids) necessary for the regulation of blood sugar levels. Chromium works with insulin for normal glucose metabolism and conversion of amino acids into protein. Continued stress or frequent sugar consumption depletes the body of chromium. A diet high in refined carbohydrates can also lead to deficiency as the food processing removes much of the natural chromium content. Other causes of depletion include infection, strenuous physical exercise and pregnancy. Deficiency is implicated in adult onset of diabetes. Impaired glucose utilisation can promote sugar conversion to fats and cholesterol leading to obesity and arteriosclerosis.

Deficiency symptoms: excessive or cold sweats, dizziness or irritability after 6 hours without food (hypoglaecemia), need for frequent meals, cold hands, need for excessive sleep or drowsiness during the day, excessive thirst, addiction to sweet foods.

Selenium 45 micrograms (as selenomethionine) - Selenium (found in seafood, liver and kidney and in small amounts in other meats, grains and seeds) helps maintain a healthy heart, eyes, liver, skin and hair. Part of the important antioxidant enzyme Glutathione Peroxidase, giving the body protection against cancer, premature ageing and degenerative diseases. Needed for prostaglandin formation, involved in hormone balance. Potentiates the antioxidant function of Vitamin E. Helps produce CoQ10, required in cells to make energy. Selenium is particularly vulnerable to loss during food processing and the low amounts found in fruit and vegetables make this especially important for vegetarians to supplement. Considerable loss of selenium occurs in the seminal fluid. There have been indications of a connection between inadequate selenium and Downs Syndrome.

Deficiency symptoms: family history of cancer, signs of premature ageing, cataracts, high blood pressure, frequent infections.

Degenerative diseases have two main causes: Toxicity in the form of malnutrition leading to internal pollution, and thoughts. These are reversed by nutrient enrichment, detoxification, and removing interference from the nervous system so the body's systems can function optimally and the body can heal itself.

Good multi-vitamin and mineral supplementation will provide nutrient enrichment, and will supply many factors that improve digestion and help to detoxify the body. Daily consumption of such a multi-supplement is very desirable for maintaining optimum health (along with proper lifestyle changes and keeping the nervous system free from interference) but it is just a starting point of a nutrient program intended to correct existing deficiencies and their associated symptoms.

A particular individual may need more of the nutrients in which he or she has been deficient or on the edge of deficiency for many years. A guide to this requirement is the deficiency symptoms listed above.

Other important factors include essential fatty acids (eg seed oils or fish oils), enzymes and special complex carbohydrates that can aid the digestive system, beneficial bacteria and the many phytochemicals that are found in live plant foods (exemplified by the many valuable herbal remedies) that play an important role. These factors can be provided by an optimum diet, but as with vitamins and minerals, supplements may be helpful to remedy ailments.

I would suggest the above basic formula (based on SONA recommendations) as a starting point in conjunction with additional Vitamin C, an Essential Fatty Acids supplement (such as 'Udo's Oil') and also any particular vitamin or mineral that is found to be deficient - based on the above outline of symptoms - in an individual.

Also, I recommend to everybody who is genuinely interested in achieving optimum health, that they visit a qualified nutrition consultant. There really is no substitute for this, even if you feel just fine - their advice will help you to stay that way! Following a detailed personal analysis you will know which particular nutrients are needed, and in what precise amounts, to correct deficiency symptoms or states of ill-health such as hypoglycaemia, Candida, chronic fatigue, poor digestion, high toxicity, trace element pollution, etc. as well as possible allergic responses that need handling. If you are being prescribed medication by a doctor, it is essential that this also be taken into account.

Natural Health Insurance

This routine will do a great deal to keep you healthy:

First thing, instead of a coffee, take a glass of hot filtered water and squeeze in half a fresh lemon - this will clean out your system of toxins.

A good, healthy breakfast is the most important meal of the day. With a meusli breakfast, add ground flax seeds, providing the essential fatty acids. Also mix in some lecithin granules. The oats and lecithin will help control cholesterol and give the fibre you need. Add enough lecithin and that will start removing any plaque buildup from artery walls. Add a banana for potassium and tryptophan.

Accompany this with a glass of diluted fruit juice, with a pinch of powdered vitamin C. This will repair your arteries, provide anti-oxidant protection and boost your immune system.

An extra organically-fed, free-range boiled egg gives you the protein and B vitamins you need for energy, especially B12.

Take a good multi-vitamin/mineral supplement with a similar formula to the above daily requirements. If the formula doesn't contain much calcium and magnesium, also take a CalMag tablet.

For snacks eat fresh fruit. At lunch and dinner (preferably early and light) include plenty of well-washed, briefly-steamed vegetables. Choose organic produce if possible, to avoid food with toxic pollutants.

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Last modified: May 11, 2001, Friday.