Posted by Patient on July 19, 2004, at 13:06:38
In reply to Re: Where to start? Multi vit/min complex » Patient, posted by Larry Hoover on July 18, 2004, at 9:41:07
> > 50mg zinc plus 3mg copper. Helpful is Essential Fatty Acids.
>
> The Upper Limit for zinc intake is 40 mg. LOAEL (Lowest Observable Adverse Effect Level) is 60 mg. As most people get around 10 mg from diet, your recommendation is excessive, IMHO. See:
> http://books.nap.edu/books/0309072794/html/486.html#pagetop
>
> The reason zinc intake must be limited is because it directly competes against copper (and wins) for uptake. I have no idea if 3 mg of copper is sufficient compensatory intake. Far better just to stay lower on the zinc, IMHO.
>
> I did not do a detailed mental analysis of your post, but this stood out. I also note no selenium supplementation (200 mcg/day), essential for neuronal protection against oxidative mechanisms, and at least some chromium, perhaps 100 mcg/day.
>
> Your cautions about certain potentially excitatory supplements are excellent, but I tend towards more tightly focussed symptomatic treatment rules rather than ones based on the broader diagnostic categories. Few people fit nicely into those diagnostic pigeon-holes.
>
> Lar
>I see no concern for zinc 50mg or higher, but definitely not more than 100mg daily total from all supplements. But, it also doesn't hurt to take less than 50mg. Zinc levels may be lowered by diarrhea, kidney disease, cirrhosis of the liver, diabetes, or the consumption of fiber, which causes zinc to be excreted through the intestinal tract.
As well as a significant amount is lost through persipiration, as well as the consumption of hard water can upset zince levels, and, compounds called phytates that are found in grains and legumes bind with zinc so that it cannot be absorbed, are some of the reasons that I see 50 mg zinc being safe. I should tell India that zinc and iron supplements should be taken at different times as these two minerals interfere with each other's activity if taken together.For optimal health, a proper 1 - to 10 balance between copper and zinc should be maintained. (oh no, I think I saw your jaw drop). This is what I've been taking and it has especially helped with PMS time of month for me. It's true, every body is different from meds. to supplements. That is why I think one should keep a daily journal on their reactions. As for copper, the level of copper in the body is relaated to the levels of zinc, as you said, as well as vitamin C. Copper levels are reduced if large amounts of zinc or vitamin C are consumed. If copper is too high, levels of vitamin C and zinc will drop. The consumption of high amounts of fructose (fruit sugar) can make a copper deficiency worse. Excessive copper is not good, either, as it can promote destruction of eye tissue through oxidation. It's especially important to balance the intake of copper with that of iron, zinc, and calcium. A tangent, but wanted to mention it since all of these supplements are like a fine tuned orchestra and must be taken in balance for best results and safety reasons.
Selenium and chromium picolinate are found in the quality multi vit/mins I mentioned, usually in those ratios, some lower -50mcg and 100mcg respectively. It is a good suggestion. I take vit. E/w selenium as a separate supplement, as well as chormium picolinate, but do not take these daily, but maybe 3 times a week.
I tend to caution on the side of shying from the mentioned excitatory supplements to prevent mania in those where mania is a symptom.
That's it really, Pat
poster:Patient
thread:367111
URL: http://www.dr-bob.org/babble/alter/20040718/msgs/367776.html