Vitamins and minerals are considered essential nutrients because, acting together, they perform hundreds of functions in the body. They help strengthen bones, heal wounds and boost the immune system. They also convert food into energy and repair cell damage. Vitamins help your body grow and function as it should.
There are 13 essential vitamins: vitamins A, C, D, E, K and the B vitamins (thiamin, riboflavin, niacin, pantothenic acid, biotin, B6, B12 and folate). Vitamins strive to keep our bodies functioning properly and help drive essential processes necessary in our daily lives. Each nutrient is tasked with providing health benefits to help you achieve your wellness goals. The exception is supplemental folic acid for women of childbearing age, says Appel.
That’s why multivitamins are recommended for young women. The Centers for Disease Control and Prevention recommends that all women of childbearing age take 400 micrograms of folic acid a day. The amount of iron in a multivitamin can also be beneficial for women of childbearing age, Appel adds. Doctors may recommend that people on vegan diets take B12 supplements.
In the United States, many people take multivitamins and other supplements, although they may not be necessary or helpful, according to research. However, fortified foods and supplements may be appropriate in some cases, such as during pregnancy, for people on restricted diets, and for people with specific health problems. People taking supplements should be careful not to exceed the maximum dose, as research shows that taking too many vitamins can lead to health problems. In addition, some medications can interact with vitamin supplements.
In general, it is important to talk to a health professional before trying any supplement. There are several supplements available for purchase online. When is the best time to take supplements? Aim to get your vitamins from a balanced and varied diet that contains plenty of fruit and vegetables. If a person is pregnant or has a health problem or restricted diet, a doctor or nutritionist may recommend supplements.
Each of the vitamins listed below has an important function in the body. A vitamin deficiency occurs when you do not get enough of a certain vitamin. Vitamin deficiency can cause health problems. There are many supplements on the market and, of course, their manufacturers want you to buy them.
Beware of unproven claims about the benefits of taking more than the recommended amount of any vitamin or mineral. Healthy adolescents do not usually need supplements if they eat a complete diet. Check with your doctor before taking vitamin or mineral supplements. Just because something is good for you doesn’t mean that more is better.
Some vitamins and minerals can cause health problems if taken in excess. Vitamins allow the body to grow and develop. They also play an important role in body functions such as metabolism, immunity and digestion. There are 13 essential vitamins, including vitamins A, C, D, E and K and B vitamins such as riboflavin and folate.
According to the National Library of Medicine, the best way to meet your vitamin needs is to eat a balanced diet that contains a variety of foods. If you cannot meet your needs from food alone, you may need dietary supplements. However, consult your doctor or dietitian before taking supplements. Valuable food sources of this vitamin include cod liver oil, seafood such as salmon and tuna, and fortified juices and dairy products.
Although the Paleolithic (Paleo) diet eliminates many refined and processed foods, the main culprits of poor health in Western diets, the exclusion of whole grains and dairy can lead to a deficit of calcium, vitamin D and B vitamins. Although the body can become toxic from excessive supplement intake, the toxicity does not derive from vitamin D-rich foods or sun exposure, according to the Office of Dietary Supplements. Some vitamins help resist infection and keep nerves healthy, while others can help the body get energy from food or help blood clot properly. Half of American adults, including 70 percent of those over 65, regularly take a multivitamin or other vitamin or mineral supplement.
Most people do not need to take vitamin supplements and can get all the vitamins and minerals they need by eating a healthy, balanced diet. The Recommended Dietary Allowances (RDAs) for vitamins reflect the amount of each vitamin that most people should get each day. However, during the autumn and winter, it is necessary to get vitamin D from the diet because the sun is not strong enough for the body to produce vitamin D. For example, humans need to get vitamin C from their diets while dogs can make all the vitamin C they need.
B vitamins, such as thiamine, riboflavin, folate, biotin, and vitamins B6 and B12, work with other enzymes in your body to metabolise energy from proteins, fats and carbohydrates. If this limit is exceeded, excess vitamin D stays in the blood, causing adverse effects such as unintentional weight loss, anorexia and abnormal heart rhythms. Vitamin D enters the body at different rates, depending on its source and other factors, such as general health and whether vitamin intake is combined with other nutrients and foods. A multivitamin can ensure that the daily requirement of all essential vitamins and minerals is met.
Most vitamins must come from food because the body produces little or none. The skeletal system needs vitamin D because it facilitates the absorption of calcium, which is key to bone health and bone development. If you need to supplement your diet, look for a supplement that contains the vitamin or mineral you need without a lot of other unnecessary ingredients.
