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"Plant foods such as mushrooms that when briefly exposed to UVB produce significant amounts of vitamin D2 [38] and some fortified foods may contain vitamin D2. Such foods can appeal to vegetarians who may prefer to consume a plant-based form of vitamin D [39]. B. Supplement Sources of Vitamin D Supplements provide another source of intake. Vitamin D (i.e., cholecalciferol or ergocalciferol) is usually (but not always) found in multivitamin preparations at 10 ug (400 IU) per tablet, some with only 5 pg (200 IU) but new ones being introduced with 25 pg (1000 IU)." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.)

"It is a manmade product and not found in the human body unless it is taken as supplements or in fortified foods. Milk is often fortified with ergocalciferol in the amount of 100 IU per cup. Ergocalciferol has the same biological activity as cholecalciferol and can also be converted to calcidiol and calcitriol. Sunlight and Vitamin D Vitamin D3, cholecalciferol, is made in the skin when a form of cholesterol (7-dehydrocholesterol) reacts with UVB ultraviolet light with wavelengths between 290 and 315 nanometers, as seen in Figure 4-1." - Dr. Steve Blake, Vitamins and Minerals Demystified (Get the book.) "The vitamin A in fortified foods should be added to the vitamin A in any supplements to find the total intake. On the other hand, low levels of vitamin A can adversely affect bone mineral density. In older people, an intake of preformed vitamin A close to the RDA is safest. The best way to assure safe levels of vitamin A is to eat plenty of fruits and vegetables and, if supplements are needed, to use the beta-carotene form. Quiz Refer to the text in this chapter if necessary. A good score is at least 8 correct answers out of these 10 questions." - Dr. Steve Blake, Vitamins and Minerals Demystified (Get the book.)

"They found a link to the excessive intake of vitamins through American fortified foods, such as breakfast cereals. It seems the American predilection for fortifying everything with vitamins has gone haywire. As a result, the Danes banned Kellogg's vitamin-fortified cereal. On December 8, 2004, a spokesperson for that country was quoted by nutraingredients.com as saying that "the Danish population already has a high intake of calcium, iron, B6 and folic acid . . . the knowledge on toxicity of vitamins and minerals is very limited and practically nonexistent for children . . ." - J. Douglas Bremner, Before You Take that Pill: Why the Drug Industry May Be Bad for Your Health (Get the book.) "Finally, there has been a major change in our diet, including a massive increase in exposure to vitamins and minerals through fortified foods as well as a shift from grain- to corn-based nutrition. There is some evidence that changes in the American diet may have contributed to the increase in asthma, which I review on pages 138-140. There are two categories of asthma: allergic, also known as extrinsic asthma, and nonallergic, or intrinsic asthma. Allergic asthma, the most common form, which affects 20 million individuals in the U.S." - J. Douglas Bremner, Before You Take that Pill: Why the Drug Industry May Be Bad for Your Health (Get the book.) "Based on the results of the studies I've reviewed, I recommend that you not take any amount of vitamin A or beta-carotene in the form of fortified foods like breakfast cereal or vitamins and supplements. VITAMIN C Vitamin C is a water-soluble vitamin that is required for the growth and repair of many tissues of the body. As I discussed earlier, from the late 1960s until just before his death in 1994, Nobel Prize-winning scientist Linus Pauling was convinced that megadoses of vitamin C were not only good for you in general but specifically were able to prevent colds." - J. Douglas Bremner, Before You Take that Pill: Why the Drug Industry May Be Bad for Your Health (Get the book.)

"These experts recommend an additional 200 IU on top of the AI, either from fortified foods, or from supplements. These higher levels may help to reduce the risk of osteoporosis and cancer. Food sources of vitamin D are limited to a few fatty fish such as salmon, sardines, and mackerel. Some fish liver oils have high vitamin D content, but that is not the healthiest choice for vitamin D supplementation. Vitamin D is added to the feed of some laying hens to produce eggs with vitamin D. Some cereals, breads, and orange juices are fortified with vitamin D." - Dr. Steve Blake, Vitamins and Minerals Demystified (Get the book.) "Healthy foods rich in thiamin include soy milk, acorn squash, pistachio nuts, fortified foods, green peas, and watermelon. Thiamin supplements and the thiamin used in food fortification are usually in the form of thiamin hydrochloride or thiamin nitrate. Thiamin is not toxic in food or in the amounts found in most vitamin supplements. Cooking can reduce thiamin in two ways. Thiamin is destroyed by heat. Also, thiamin is easily leached out of food by water, as seen in Figure 1 -4." - Dr. Steve Blake, Vitamins and Minerals Demystified (Get the book.)

"The implications of this research is that folate in fortified foods like bread and cereals may be related to the increase in asthma in children that has occurred over the past few decades, although no one has shown a direct link so far. Low folate in the blood has been linked to depression. However, obtaining adequate folate in the diet should be enough to prevent depression as well as problems related to birth defects in pregnant women. There is a small fraction of the population of women who have antibodies to folate." - J. Douglas Bremner, Before You Take that Pill: Why the Drug Industry May Be Bad for Your Health (Get the book.)

"The ULs for vitamin E, niacin, and folate apply to synthetic forms obtained from supplements, fortified foods, or a combination of the two. fp-Carotene supplements are advised only to serve as a provitamin A source for individuals at risk of vitamin A deficiency. ^ND = Not determinable due to lack of data of adverse effects in this age group and concern with regard to lack of ability to handle excess amou levels of intake." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.) "Thus, fortified foods and/or supplements are needed to attain this level of intake. Plant stanols and sterols are now included in many foods such as margarine, low-fat milk, yogurt, cereal bars, and orange juice, as well as gel-capped sterol and stanol supplements to assist in increasing consumption. VIII. SUPPLEMENTS The dietary supplement market is one of the fastest growing industries [243]. Data from the Third National Health and Nutrition Examination Survey (NHANES III) and the more recent 1999-2002 NHANES found that approximately 55% of U.S." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.)

"In a 1996 study, Irish researchers compared the effectiveness of supplements, fortified foods and nonfortified foods in raising folic acid levels. Sixty-two women were randomly assigned to one of the following five groups: 400 meg per day of folic acid as a supplement; an additional 400 meg per day from folic-acid-fortified foods; an additional 400 meg per day from nonfortified foods; dietary advice, and a control group. The results showed that red blood cell folate concentrations increased significantly only in the groups taking folic acid supplements or food fortified with folic acid." - Nicola Reavley, The New Encyclopedia of Vitamins, Minerals, Supplements and Herbs (Get the book.) "In fact, it seems that the levels of folate necessary to prevent neural tube defects are more easily derived from fortified foods or supplements than from natural food sources alone. Many experts recommend folic acid supplements and a diet rich in folates for women who are hoping to become pregnant. In a 1996 study, Irish researchers compared the effectiveness of supplements, fortified foods and nonfortified foods in raising folic acid levels." - Nicola Reavley, The New Encyclopedia of Vitamins, Minerals, Supplements and Herbs (Get the book.)

"That same 3 ounces also has 55 percent of the Daily Value for zinc, 50 percent of niacin, a surprising 50 percent of folate (which is usually associated with vegetables and fortified foods), 40 percent of thiamin and B6, and about a third of the RDI for iron. For goodness' sake, it even has some vitamin C! And of course, liver is a superb source of protein. Now let's talk for a minute about the common advice to avoid liver while pregnant because of its vitamin A content. Should Pregnant Women Avoid Vitamin A?" - Jonny Bowden, Ph.D., C.N.S., The 150 Healthiest Foods on Earth: The Surprising, Unbiased Truth About What You Should Eat and Why (Get the book.)

"The major food sources of vitamin D include fatty fish like sardines, salmon, and tuna, and fortified foods, particularly cereals and some dairy products. How do you protect yourself from vitamin D deficiency? Add wild salmon, sardines, and tuna to your diet. Try to get about fifteen minutes of sun exposure to your arms and face at least three times a week, before i o a.m. and after 3 p.m., when the ultraviolet rays are not as damaging to the skin. Also check the labels of any fortified foods you eat, including cereals, milk, and soymilk." - Steven G. Pratt, M.D. and Kathy Matthews, SuperFoods Rx: Fourteen Foods That Will Change Your Life (Get the book.)

"People should remember the total daily intake of vitamin D includes vitamin D from fortified milk and other fortified foods, cod liver oil (page 514), supplements that contain vitamin D, and sunlight. People who receive adequate sunlight exposure do not need as much vitamin D in their diet as do people who receive minimal sunlight exposure. Vitamin D increases both calcium (page 483) and phosphorus absorption and has also been reported to increase absorption of aluminum. Increased blood levels of calcium (which may be a marker for vitamin D status) have been linked to heart disease (page 98)." - Alan R. Gaby, M.D., Jonathan V. Wright, M.D., Forrest Batz, Pharm.D. Rick Chester, RPh., N.D., DipLAc. George Constantine, R.Ph., Ph.D. Linnea D. Thompson, Pharm.D., N.D., The Natural Pharmacy: Complete A-Z Reference to Natural Treatments for Common Health Conditions (Get the book.)

"We also take in vitamin D orally via fortified foods and milk, but it must then be converted to its biologically active form, vitamin D3. Often the impaired conversion of vitamin D to vitamin D3 may be more of a problem than deficient intake. This is why I recommend supplementation of vitamin D by using the active form, D3. The New England Journal of Medicine reported a study in which researchers looked at the level of vitamin D in 290 consecutive patients admitted to the medical ward of Massachusetts General Hospital." - Ray D. Strand, What Your Doctor Doesn't Know About Nutritional Medicine May Be Killing You (Get the book.)

"Fortified foods: Some breakfast cereals Fortified nondairy beverages Some veggie "meats" Red Star Vegetarian Support Formula Animal foods: Nutritional Yeast (not all Red Star yeast Dairy, eggs, and meat is fortified) Special considerations Vitamin B12 in fortified foods or supplements is essential for vegans. As we get older, our ability to utilize the B]2 in animal products is reduced. Thus, vegans, along with anyone over 50 years of age, should include B12 in the form of fortified foods or a supplement." - Brenda Davis and Tom Barnard, Defeating Diabetes (Get the book.)

"It does not include the 2S-stereoisomeric forms of a-tocopherol (SRR-, SSR-, SRS-, supplements. 'As niacin equivalents (NE). 1 mg of niacin = 60 mg of tryptophan; 0-6 months = preformed niacin (not NE). ?As dietary folate equivalents (DFE). 1 DFE ?1 pg food folate = 0.6 pg of folic acid from fortified food or as a supplement consumed with f< 8 Although AIs have been set for choline, there are few data to assess whether a dietary supply of choline is needed at all stages of the life cycle endogenous synthesis at some of these stages." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.)

"However, not a word is mentioned about magnesium as the committee goes on to recommend increasing calcium intake through the use of fortified foods and calcium supplements. Is a medical crime being committed when these pediatricians fail to address the crucial relationship between magnesium and calcium? Our affirmative answer is sustained when reviewing the materials presented below. Experts say excessive calcium intake may be unwise in light of recent studies showing that high amounts of the mineral may increase risk of prostate cancer. " - Mark Sircus, Transdermal Magnesium Therapy (Get the book.)

"For those who find it hard to go into the sun daily, obtain vitamin D from fatty fish, cod liver oil capsules or liquid, eggs, liver, butter or fortified foods such as milk and multivitamins. Vitamin B6, Folic Acid and Vitamin B12 All three of these vitamins interact with the enzymes and chemicals in complex ways, affecting the levels of homocysteine in our body. Homocysteine (found in higher levels in postmenopausal women) obstructs collagen cross-linking, which results in poor bone matrix and osteoporosis." - Jan Lovejoy, Get Balanced-the Natural Way to Better Health with Superfoods (Get the book.)

"Many breakfast cereals are also very highly fortified foods, full of hard to digest synthetic vitamins and minerals added during processing that may not even have been present in the original product. In addition, the processing of cereals (including those found at health food stores) often involves high heat and high temperatures that can deplete or destroy nutrients. Suggestion #4: Avoid canned fruits and vegetables. Replacement: Choose fresh or frozen fruits and vegetables, especially lots of leafy greens and a variety of colors. Choose organic whenever possible." - M.D. David Brownstein, The Guide to Healthy Eating (Get the book.)

"No fatty foods, No fortified foods. No fast foods. No fake foods. No artificial flavors. No machine fabricated foods. Less than 10% of the aisles in the grocery will contain something suitable. You will be shocked to learn that nearly all supermarket food has added sugar and synthetic fats. Nearly everything in a can, box, bottle or package has artificial fat and sugar. (Mr. Smith buys a side a beef from a farmer who raises cattle without hormones and stores this in his freezer.) Patronize health food stores and organic food stores. Try to eat cold food, which has all it's nutrients intact." - James A. Howenstine, A Physician's Guide to Natural Health Products That Work (Get the book.)

"European Journal Clinical Nutrition 60: 280-06, 2006] Dark-green, leafy vegetables, oranges, orange juice, asparagus, beans, eggs and fortified foods (cereal) are good dietary sources of folic acid, though most adults will benefit from taking a supplement since this vitamin is destroyed by heat during cooking. [American Journal Clinical Nutrition 28:459-64, 1975] There is a relative 59% increased risk for breast cancer among women who consume alcohol and have low intake of folic acid." - Bill Sardi, You Don't Have to be Afraid of Cancer Anymore (Get the book.)

"Those individuals who regularly consume vitamin D-fortified foods should avoid supplemental vitamin D and should diminish their consumption of fortified foods and find wholefood alternatives when possible. Drugs that increase the need for vitamin D are anticonvulsants, sedatives, corticosteroids, blood cholesterol-lowering agents, antibiotics for tuberculosis, antacids, mineral oil, other cathartics, and laxatives." - Ralph Golan, M.D., Optimal Wellness (Get the book.)

"One ounce of hard cheese goes a long way. • Fortified foods: Calcium-fortified foods, such as orange juice, are practical. Bone density can be routinely and painlessly measured in all women. It should be done before menopause, say around age 45, and about three years after menopause. The objective is to enter menopause with good bone density and maintain it thereafter. All women and men need calcium, and I believe they need calcium supplements as well. However, some postmenopausal women also need supplemental estrogen as determined by bone density measurements." - James Scala, The New Eating Right for a Bad Gut: The Complete Nutritional Guide to Ileitis, Colitis, Crohn's Disease, and Inflammatory Bowel Disease (Get the book.)

"Also check the labels of any fortified foods you eat, including cereals, milk, and soymilk. The Food and Nutrition Board has been unable to settle on an RDA for vitamin D. The current recommendations for adequate intakes are: adult males and females ages 19 to 50 should get 200 IU per day; ages 51 to 70 should get 400 IU a day; over 70 years, 600 IU per day. If you don't get enough vitamin D from all your food sources, you might consider taking a supplement, though you should be careful with vitamin D supplementation, as there is a definite risk of toxicity if you take too much." - Steven G. Pratt, M.D. and Kathy Matthews, SuperFoods Rx: Fourteen Foods That Will Change Your Life (Get the book.)

"Several forms of active B[2 work as coenzymes in the body: adeno-sylcobalamin, methylcobalamin, cyancobalamin (found in supplements and fortified foods because it is the most stable form of B12), and hydrox-ocobalamin. There are many natural Bu analogues in food, but they do not work as active coenzymes in the body and may actually block the active B[2 coenzyme function. Understanding B12 absorption pathways in humans gives additional weight to the B,2 issue." - Gabriel Cousens, M.D., Spiritual Nutrition: Six Foundations for Spiritual Life and the Awakening of Kundalini (Get the book.)

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