Transcription
[Music] yes first of all it's not as hard as you think because it can't be done by just taking a multivitamin. a multivitamin will never contain 10,000 milligrams of vitamin C. it probably won't even contain 2,000. there's not many that do. a lot of multivitamins contain 250, 400, possibly a thousand milligrams of vitamin C, and that would be a lot. so with vitamin C, you're going to be taking additional vitamin C either as tablets, capsules, or powder. and if you don't want to take a lot of tablets, the powder is ideal. put it in juice. you should be drinking juice or especially water during the day anyway, so that is fine. have the vitamin C with your liquid. I admit it tastes pretty awful in water. I do take vitamin C powder and water myself, and then I chase it with a little bit of a sweet fruit juice to get the taste out. and then I also rinse again with regular water to make sure there's no ascorbic acid left on the teeth. ascorbic acid is not good for the tooth enamel. it's almost as bad as cola soft drinks, and we all know how bad they are. so just rinse when you're done. so you're not going to get enough vitamin C and multis, no matter how good the multis are. that's the first thing.
second thing is you're not going to get enough vitamin E in a multi. and this is because one, vitamin E is usually an oil. sometimes they have the dry form which tablets better, but usually when you buy vitamin E, it's in a capsule, isn't it? this is oily. vitamin E is an oil or a fat-soluble vitamin. so if you put a lot of that in a tablet, the tablet would be all gooey and would come apart. or if you use the dry form of vitamin E, you could put more in the tablet, but now the cost is going to go up. vitamin E is a relatively expensive vitamin. it is rare to find a multivitamin with more than 100 units of vitamin E in it. there are probably some that do, but not many. and there's a whole lot that have less. so with vitamin C and vitamin E, you're going to be taking extra tablets or capsules.
with the B complex, except for niacin, you come pretty close. a good multivitamin, a good high potency multivitamin may have quite a lot of the B vitamins because the B vitamins are very cheap and they are a dry form. they are easy to tablet, and you might get a very large amount of the B complex in a multi. and if you take multis three times a day or multi twice a day, and B complex say two or three times between those, you're going to be all set with your B complex. except for niacin. no multivitamin has a lot of niacin. and you know why by now? because it causes the flush, and manufacturers do not want people complaining that their vitamin made them feel warm or a little itchy or make them turn pink. so niacin is not found in multis or B complex in general. they use niacinamide, and that's a no-flush form. and they rarely put in all that much of that. they put in a goodly amount, but your need for niacin is relatively higher than the other B vitamins. you may remember that the RDA for thiamine and riboflavin and pyridoxine is just a couple of milligrams a day or so, a little less, a little more. but with niacin, the RDA is around, I don't know, 12, 18 milligrams of niacin a day, which is still very, very small. but it's nine to 18 times more volume, more weight than the other B vitamins. in fact, it's far more than B12, which is measured in micrograms, and a microgram is a thousandth of a milligram. the same is true of some of the other B vitamins. bottom line of the bottom line is that you'll get the B complex pretty reliably in good multivitamins. probably won't need extra there.
then vitamin D. some multis are pretty good on vitamin D, but because it is again fat-soluble, they can't really shovel a lot of vitamin D as I'm dug into them multi, or it again, it'll get all gooey and fall apart. you can use a dry form of vitamin D. I have seen it, but I don't think they're likely to put as much vitamin D in a multi as I would recommend that you take. and the amount that I recommend you take is the amount that you would get by looking at the vitamin D council or sun arc, or by reading the research of the vitamin D um knowledgeable experts of which I am not one, who will tell you that we're not getting enough vitamin D just from a cloudy environment, nor are we getting enough vitamin D just from our very diet, and we're not even getting enough vitamin D from our supplements. indeed, my vitamin D level was low even though I've been taking vitamin D supplements for about 15 years, closer to 20. and then I upped my vitamin D, and my test still came back low. so finally, I had to go with the real hoot and holler large amount of vitamin D, and we'll see how those test results are. but I'm not messing around anymore. I take quite a lot of extra D. again, I'm not prescribing, I am describing. you need to be aware that these amounts are based on what orthomolecular doctors recommend, and I'm just transferring that information over to you. so B complex, you probably can get in your multis pretty well. maybe a little extra if you're under a lot of stress, or if you have a special need, or if you have low blood sugar. and vitamin C and E, you're never going to get enough in the multi. uh, vitamin D, you probably won't get enough in the multi.
and we did not talk about vitamin A. vitamin A, I think should come from your diet. if you rely on your vitamin tablet to provide vitamin A, you're eating wrong. vitamin A is beta-carotene, is found in green leafy vegetables, orange vegetables, yellow vegetables, and orange and yellow fruits that are not citrus. they're very high in vitamin A. if you like yams, sweet potatoes, winter squash, pumpkin, even pumpkin pie, if you like any kind of vegetable, you're probably going to be getting plenty of beta-carotene. so you should be getting your beta-carotene from having lots and lots of vegetables and fruits.