Vitamins are organic molecules we consume regularly to fulfill various metabolic needs, and can be found naturally in food sources.
Vitamins can also be found in fortified food products and supplements; however, taking too many fat-soluble vitamins (A and D) at one time could be dangerous to health.
Multivitamin/mineral supplements
Thirteen vitamins and 15 minerals play an essential role in producing hormones, strengthening immunity, maintaining normal nerve and organ functioning and supporting growth and development. While most can meet their daily recommended requirements by eating healthily, multivitamin supplements can supplement any nutritional gaps.
Multivitamin and/or B12 supplements may assist people who have difficulty digesting certain vitamins in food or have taken prescription medicines that interfere with absorption. But multivitamins cannot replace the healthful benefits of eating nutrient-rich, well-balanced meals – research shows that food provides essential combinations of vitamins, minerals and phytochemicals which work synergistically together.
Niacin
Niacin is a water-soluble vitamin that converts into the coenzyme nicotinamide adenine dinucleotide (NAD) when taken orally, including food or supplements containing it (nicotinic acid or niacinamide). Niacin may also be prescribed by physicians to treat high cholesterol.
Niacin is known to reduce LDL and triglyceride cholesterol while increasing HDL, the “good” type. Studies conducted between 1999 and 2020 demonstrated its effects in terms of decreasing LDL levels while simultaneously raising HDL, the “healthy” kind, which may help protect against heart disease. Unfortunately, however, one such study revealed that taking it may increase glucose levels, so those with diabetes must monitor their blood sugar closely while on it (7). Alternatively, one research project conducted between 2019-20 showed how 4PY enzyme converted Niacin into VCAM-1 that allows white blood cells to stick more readily against vessel walls thus increasing heart disease risk (7)
Vitamin B12
Vitamin B12 (cobalamin) plays an essential role in red blood cell formation and metabolism, helping cells produce DNA for genetic material found within all living cells. You can find it in foods like meat, fish and dairy products as well as supplements in injection form or nasal spray form.
As with other vitamins, vitamin B12 cannot be stored by our bodies and daily supplements are necessary to maintain adequate levels. Studies have demonstrated that taking both folic acid and vitamin B12 for at least two years reduces homocysteine levels which are linked to dementia and Alzheimer’s disease risks. [76]
Minerals
Minerals are inorganic substances formed through natural geological processes and feature distinct chemical composition and ordered atomic arrangement, often solid and with crystalline structures.
Some minerals, like talc or quartz, are hard, while others such as graphite or mica may be soft. Their hardness and lustre depend upon their crystal structure.
Weight and density are key physical characteristics that define minerals as distinct types. Their color, odor and taste also play an integral part in distinguishing them; halite (rock salt) has a salty flavor while sulfur has the smell of rotten eggs. Metals like iron are found in hemoglobin molecules which transport oxygen between tissues while magnesium supports muscle function while keeping blood pressure under control.
Do your research
While eating healthily and taking in all the vitamins and minerals necessary for optimal health is the ideal approach to getting all the essential vitamins and minerals, supplements may still be necessary in certain circumstances. Pregnant women and older adults, for instance, may be at greater risk of deficiency in some nutrients, and could benefit from taking vitamin supplements as needed.
Search for supplements certified by third parties like NSF, US Pharmacopeial Convention or Consumer Lab; this will ensure they live up to their label’s claims and don’t contain undeclared ingredients or toxins. Also be wary of products claiming FDA approval since the agency doesn’t evaluate or regulate supplements themselves. Be mindful of upper limits (technically Tolerable Upper Intake Levels or ULs) set for some nutrients as too much can be harmful.
Talk to your doctor
At all times, it is wise to inform your doctor of any supplements you are taking, even if they do not fully endorse them. They can advise whether any interactions exist between your choice of supplement and any prescription drugs you take or may pose a danger if taken together.
Your doctor can also suggest high-quality supplements that meet United States Pharmacopeia standards for safe consumption, with many manufacturers voluntarily submitting to USP testing to ensure they’re free from contaminants. Your doc can advise which vitamins and minerals may make certain medical conditions worse or interfere with medications from working correctly, while pregnant women or those experiencing specific health issues should use specific ones that fit this description.
