I am well aware that certain excesses, ratios, or forms of vitamins or
minerals are associated with dry skin, but I have yet to narrow it
down to a specific culprit.
Perhaps someone else can relate to this. The dryness typically
occurred on the inner part of the eyebrow area of the eyebrows,
especially the right one. A worsening of the dryness occur every week
or so as other additional dryness would develop in a few spots around
the mustache area. A few days off the multivitamin--be it either Twin
Labs Daily One w/o Iron or Swanson's Century Formula w/o Iron--has
completely cleared up the problem.
I am a 39 year-old white male. My diet is mostly whole grains and
vegetables, a little fatty fish every day such as canned jack
mackerel, and some pumpkin and sesame seeds. The diet (w/o the multi)
meets most of the RDAs, with the notable exception of B5, which seems
to be relatively challenging to meet regularly w/o animal products.
Manganese and selenium RDAs are easily met, typically over 400% and
200%, respectively. Manganese, in particular, has caught my eye,
since the multivitamins already well exceed the RDA on this, with 5mg
of manganese. IMO, this is not particularly good. E.g., from
http://www.online-vitamins-guide.com/minerals/manganese.htm:
Dosage
Taking 4 mg or less of manganese supplements a day is unlikely to cause
any harm. For older people, taking 0.5 mg or less of manganese
supplements a day is unlikely to cause any harm. This is a lower amount
because older people may be more sensitive to manganese.
While I am not ready to throw out the multis, I am considering taking
them much less frequently, perhaps taking them every other day or
during travel. In the long run, I might take more specific nutrients
that might be less likely to be met on the diet and with a high upper
safe limit, such as B5.
Any comments are appreciated. Thanks.
trigonometry1972@gmail.com - 24 Aug 2007 09:07 GMT
As memory serves excess manganese may increase
one chances of Parkinsons disease. The excess came
from well water in Greece. The dose as I recall was around
10 to 40 milligrams. Anyway that is where I'd start a search on
Pubmed. Having said that a chiro suggested 50 milligrams
of a Mn supplement for knee pain and that was back in
the mid to late 1980's and I think I was aware of this
research on this possible risk back then.
You may not need the extra Mn. I am much more conservative
with minerals than I am with vitamins and other nutrients.
> I am well aware that certain excesses, ratios, or forms of vitamins or
> minerals are associated with dry skin, but I have yet to narrow it
[quoted text clipped - 34 lines]
>
> Any comments are appreciated. Thanks.
Ron Peterson - 24 Aug 2007 14:28 GMT
> I am well aware that certain excesses, ratios, or forms of vitamins or
> minerals are associated with dry skin, but I have yet to narrow it
> down to a specific culprit.
You might have a shortage of omega 6 fatty acids. Try eating an ounce
of almonds or walnuts each day.
--
Ron
No Spam - 24 Aug 2007 15:27 GMT
>> I am well aware that certain excesses, ratios, or forms of vitamins or
>> minerals are associated with dry skin, but I have yet to narrow it
[quoted text clipped - 5 lines]
> --
> Ron
Yes, I am sure that I used to have a omega 6 deficiency; I have
recently done what you advise, but in the form of seeds that are heavy
in omega 6. My w3/w6 ratio varies from 1:2 to 1:4. There seems to be
no consensus on the optimal ratio for everyone; I have seen everything
from 1:1 to 1:5. It's a fascinating topic and an area that we all
should pay closer attention to.
I mainly rely on raw pumpkin seed kernels for the w6, because they are
good for the zinc that I find challenging to get on a mostly
vegetarian diet. In the future, though, I will try raw unshelled
pumpkin seeds because they are a whole food: in this particular case,
higher nutrient density and less risk of chemical processing.
Thanks for your help.
Ron Peterson - 24 Aug 2007 16:36 GMT
> > You might have a shortage of omega 6 fatty acids. Try eating an ounce
> > of almonds or walnuts each day.
> Yes, I am sure that I used to have a omega 6 deficiency; I have
> recently done what you advise, but in the form of seeds that are heavy
> in omega 6. My w3/w6 ratio varies from 1:2 to 1:4. There seems to be
> no consensus on the optimal ratio for everyone; I have seen everything
> from 1:1 to 1:5. It's a fascinating topic and an area that we all
> should pay closer attention to.
I think that the w3/w6 ratio should be at least 1:4 and maybe as high
as 1:10, but I don't think that the experimental evidence for the
ratio is in. It's probably just a matter of having a sufficient
amount. Omega 6 was the first essential fatty acid to be identified
particularly in regard to skin health. You might try applying a high
omega 6 oil directly to your skin.
> I mainly rely on raw pumpkin seed kernels for the w6, because they are
> good for the zinc that I find challenging to get on a mostly
> vegetarian diet. In the future, though, I will try raw unshelled
> pumpkin seeds because they are a whole food: in this particular case,
> higher nutrient density and less risk of chemical processing.
Pumpkin seeds are great. I mainly get the raw unshelled pepitas and
roast them at 340? F for 20 minutes. I think that the shell only adds
fiber reducing the absorbtion of the other nutrients.
I was suggesting almonds and walnuts as a way of getting a little
variety in your omega 6 intake.
--
Ron
No Spam - 24 Aug 2007 21:25 GMT
> Pumpkin seeds are great. I mainly get the raw unshelled pepitas and
> roast them at 340° F for 20 minutes. I think that the shell only adds
> fiber reducing the absorbtion of the other nutrients.
>
> I was suggesting almonds and walnuts as a way of getting a little
> variety in your omega 6 intake.
That's a good point, Ron. To meet my Zn goal while not getting too much w6
from those nuts, I realized that I had overlooked an interesting
veggie: napa cabbage. Shiitake mushrooms are also good but
uneconomical.
I encourage any vegetarian types out there to check into napa (aka
Chinese) cabbage. It has a favorable Zn to Cu (a Zn antagonist) ratio
and relatively few oxalates, in addition to being relatively rich in
Zn. It also gives a good excuse to try out some tasty Asian dishes.
Bake
Ron Peterson - 25 Aug 2007 05:27 GMT
> I encourage any vegetarian types out there to check into napa (aka
> Chinese) cabbage.
Also check into bok choy, which is also high in calcium. See:
http://sacfoodcoop.com/PDFs/brassicas.pdf
--
Ron