Many people take vitamins and minerals daily, but taking too much of any one nutrient may be harmful. Food provides complex sources of vitamins and minerals which work in unison while supplements tend to contain individual components.
Dietitians can help determine whether you need supplements and recommend the ones most suited to you.
Vitamin C
Vitamin C is an essential nutrient essential to wound healing and blood vessel expansion, while also serving as an anti-inflammatory and aiding with non-heme iron absorption, according to a 2021 review in “Nutrients.”
Research suggests vitamin C reduces the risk of certain diseases; however, results vary widely and taking high doses may cause gastrointestinal upset and diarrhoea.
Some randomized controlled trials have demonstrated vitamin C supplements can significantly lower systolic blood pressure and improve cardiovascular risk factors, but other studies haven’t produced any noticeable benefits. It’s best to get enough Vitamin C through diet; otherwise speak to your healthcare provider about the most suitable form of supplement.
Vitamin D
Vitamin D plays an essential role in aiding calcium absorption from food sources and maintaining adequate serum 25(OH)D concentrations to support bone health and calcium metabolism. Without enough of this vitamin, children may suffer rickets while adults may develop osteomalacia due to deficiencies.
Though observational studies suggest vitamin D supplements could lower the risk of diabetes, clinical trials have provided inconsistent results. A trial in which prediabetics took 2,000 IU/day did not affect their glucose, insulin or hemoglobin A1c levels.
The FNB established RDAs and ULs for vitamin D that reflect daily doses to prevent deficiency and ensure adequate nutrition, with the latter representing maximum intakes likely to occur without negative impacts over a lifetime. These amounts exceed typical treatment levels used to address deficiency conditions.
Vitamin B12
Vitamin B12, also known as cobalamin, helps your nerve cells and blood cells remain healthy while producing DNA – the genetic material found in all your cells. You’ll find it naturally present in animal products as well as added to foods or available as dietary supplements or injections.
Your body stores several years’ worth of vitamin B12 in its stores, so deficiency is rare in people who consume meat and dairy products regularly; however, vegans who avoid animal products as well as elderly adults may have reduced levels of B12.
B12 deficiency may result from low stomach acid, necessary to release vitamin B12 from food, or from taking medications such as antacids or proton pump inhibitors such as Prilosec or Prevacid which reduce stomach acid and delay release of B12. B12 injections may provide treatment in severe cases.
Vitamin E
Vitamin E is a potency antioxidant and may help protect against cardiovascular disease by inhibiting the oxidation of low-density lipoprotein (LDL) cholesterol. Furthermore, vitamin E could prevent the formation of blood clots which could potentially cause heart attacks or venous thromboembolism.
Supplementation with vitamin E has been associated with reduced risks of coronary heart disease and cardiovascular events among middle-aged and elderly participants in clinical trials, but after seven years of follow-up the HOPE-TOO trial found that doses up to 400 IU per day of natural or synthetic forms did not protect healthy adults against nonfatal heart attacks, strokes, unstable angina or cardiovascular deaths despite previous history of coronary heart disease.
According to current consensus guidelines, vitamin E doses up to 1,000 mg per day (1,500 international units of natural or 1,100 international units of synthetic vitamin E) appear safe for most populations.
Calcium
Calcium is one of the body’s most abundant minerals and an essential element for building strong bones and teeth. Calcium also supports circulation, hormone balance and muscle health – including those of dairy products, dark-green leafy vegetables, beans, figs and fortified foods.
Studies indicate that calcium may help women reduce bone loss after menopause, though most do not get enough from their diets.
Calcium carbonate and citrate supplements are two popular calcium supplement forms. While taking carbonate requires stomach acid for proper absorption, citrate supplements can be taken on either an empty or full stomach.
Some individuals cannot tolerate calcium supplements due to adverse side effects like gas, constipation or bloating; to ensure optimal results for you. Speak with your physician to identify which supplement would work best.
