Most individuals should get all of the vitamins and minerals they require through healthy eating; however, some individuals may need to supplement their diets with vitamin supplements.
When purchasing a multivitamin, make sure it fits your gender or age group, with third-party testing (check for USP or NSF seal) being highly preferred.
Vitamin D
Vitamin D is an essential nutrient for bone and muscle health. Additionally, it plays an integral part in strengthening immunity systems and may even prevent certain conditions like inflammatory bowel disease and heart disease. Food should be your main source of vitamin D; however supplements are available.
Vitamin D obtained through sun exposure or food sources undergoes two hydroxylation reactions in the body to form 1,25-dihydroxyvitamin D (1,25-dihydroxyvitamin D [calcitriol]), an active metabolite. Calcitriol aids calcium absorption and prevents both rickets in children and osteomalacia in adults; additionally it can regulate blood pressure, vascular cell growth and inflammation pathways such as the renin-angiotensin-aldosterone system and inflammation pathways while potentially decreasing cancer risk.
Vitamin C
Vitamin C is an essential nutrient necessary for normal growth and development, including bone formation and maintenance, teeth health, soft tissues healing, cell protection against damage, and protecting cells from future harm. Since vitamin C cannot be stored by our bodies, regular consumption must occur to ensure maximum benefits.
Many people take vitamin C supplements to combat the common cold and other respiratory illnesses, but it’s essential to know its other uses for your health. Registered dietitian Devon Peart, RD walks us through some of the proven ways vitamin C benefits your body — as well as some possibilities still being researched.
Vitamin E
Vitamin E (alpha-tocopherol) is a fat-soluble antioxidant that protects cells against free radical damage. Additionally, it’s vital for immune function and cell signaling, helping widen blood vessels while preventing excessive clotting. Some observational studies indicate supplemental vitamin E may help prevent coronary heart disease; however, most randomized clinical trials have failed to show an impact.
Studies indicate that higher doses of vitamin E can improve flow-mediated dilation and help reduce triglycerides in some individuals, but larger amounts may interfere with cholesterol-lowering medications and increase bleeding risks for some people. If taking vitamin E supplements regularly, speak to your healthcare provider regarding optimal dosage levels.
Vitamin B6
Water-soluble vitamin B6 is essential to human life. It consists of six naturally occurring vitamers: pyridoxal (PL), pyridoxamine (PM) and their respective phosphates.
B6 is essential in the production of neurotransmitters and in lowering high homocysteine levels, which may increase heart disease risk. Furthermore, it works to decrease inflammation and oxidative stress within the body.
Studies have demonstrated the value of vitamin B6 for treating rheumatoid arthritis by suppressing in vivo production of advanced glycation end products [1, 42]. Additionally, B6 acts as an essential cofactor in converting amino acids and glucose to energy; additionally it’s an integral component in Diclegis, an antinausea medication designed to manage PMS symptoms.
Vitamin B12
Vitamin B12 helps maintain nerve cell health, production of DNA and working alongside vitamin B9 (also called folic acid) to control homocysteine levels in blood – an amino acid associated with heart disease.
Vitamin B12 can be found naturally in animal foods and added to other plant-based products through food fortification, but those following plant-based diets or having digestive disorders may require extra doses.
Vitamin B12 in the form of cyanocobalamin can be found as oral dietary supplements and sublingual tablets or lozenges, or taken parenterally under medical supervision to treat pernicious anemia or certain other conditions like tropical sprue or pancreatic insufficiency. It’s also available as parenterally administered prescription medication.
Carotenoids
Carotenoids are yellow, orange or red organic pigments produced by plants, algae and bacteria. They give fruits and vegetables their vibrant hues – such as pumpkins, carrots, spinach, apricots, sweet potatoes kale tomatoes watermelons. Carotenoids have also been identified in animals like flamingos and salmon; two provitamin A caroteoids include lutein and zeaxanthin as examples of carotenoids found within our bodies.
Studies show that diets high in b-carotene, lycopene, lutein and zeaxanthin have been linked with reduced risks of cancer, heart disease and eye diseases. These antioxidants help lower cancer risks by preventing fat oxidation and deactivating singlet oxygen – which promotes inflammation and can damage cells – deactivation. Furthermore, they enhance communication between cells while supporting immunity against infections, viruses, cancer and vaginal yeast infections.
