Vitamins and minerals are an essential part of good health, whether found through foods like liver or oily fish or in supplement form.
Diet is the primary source of essential vitamins, but some individuals require additional help meeting their dietary needs through food alone. Therefore, dietary supplements are available.
Vitamin D
Vitamin D is a fat-soluble vitamin found naturally in some food products and added to others, as well as being available as dietary supplements. It promotes strong bones while simultaneously improving respiratory, heart, and lung health.
Studies conducted over time have linked adequate vitamin D intake with lower risks of cancer, including breast and colon cancer. Unfortunately, clinical trials involving vitamin D supplements have failed to demonstrate that they reduce either risk or death from cancer.
Overexposure to vitamin D can result in toxic levels that lead to the calcification of soft tissues throughout the body, particularly lung and kidney tissue. Furthermore, overconsumption increases pancreatic cancer risks.
Vitamin C
Vitamin C is an essential water-soluble nutrient essential for proper growth and development, serving as an antioxidant that helps protect cells from damage while improving iron absorption. Supplements containing Vitamin C come in capsule or chewable tablet form.
Studies suggest vitamin C could help lower blood pressure, decrease gout risk and enhance immunity. Diet is the ideal way to take in enough Vitamin C; however supplements may help you reach your targeted levels faster. Speak with your healthcare provider regarding dosage requirements.
Vitamin E
Vitamin E is a fat-soluble antioxidant that may protect cells against damage while widening blood vessels to lower risk for heart disease. Unfortunately, large observational and randomized clinical trials have demonstrated that taking vitamin E supplements does not significantly lower cardiovascular events or deaths.
Studies suggest that vitamin E supplements could protect against cancer and slow Alzheimer’s progression; however, results have been inconclusive. Vitamin E also interferes with blood-clotting medications; those who have bleeding disorders should avoid taking vitamin E.
Vitamin K
Vitamin K, also known as 2-methyl-1,4-naphthoquinone, is an essential fat-soluble vitamin essential to blood clotting. Available as both phylloquinone (vitamin K1) and menaquinone (MK-n), their length varying between one repeat (1-13 repeats).
Most people can obtain vitamin K through diet alone, particularly by consuming green leafy vegetables like spinach and kale, fermented foods, and certain meat products. Vitamin K supplements should generally not be taken unless an actual deficiency exists; alternative solutions exist should you require one.
Calcium
Calcium is essential for maintaining strong bones and teeth. Furthermore, calcium helps your body metabolize other essential nutrients like vitamin D and protein.
Calcium ions found in bloodstream assist nerve signals and release hormones such as insulin, as well as regulate how muscles and blood vessels contract (narrow) and dilate (widen).
Milk and fortified foods can provide good sources of calcium. Dietary supplements also can offer this essential mineral; choose the form that works best for you: calcium carbonate may be more easily absorbed without food intake, while citrate works better with individuals having low stomach acidity levels.
Iron
Iron is essential in combatting anemia, a condition which leads to fatigue and weakness, as well as helping treat other chronic illnesses such as rheumatoid arthritis. Research shows that daily iron supplementation during gestation reduces risks of iron deficiency anemia while simultaneously decreasing low birthweight babies [65, 66].
Iron supplements are commonly included in multivitamins and should be taken with foods rich in vitamin C such as strawberries, citrus fruits and tomatoes for maximum absorption. Individuals suffering from hemochromatosis – an inherited disorder which overloads their bodies with iron – should only use iron supplements under medical supervision.
Magnesium
Magnesium plays an essential role in many biological enzymatic reactions within the body, from blood pressure regulation, glucose balance and energy production, all the way through to blood pressure regulation and regulation of heartbeat rhythms.
Low levels of magnesium could contribute to anxiety, according to a 2017 study. Research connects magnesium with the hypothalamic-pituitary-adrenal (HPA) axis – which regulates stress response – as a potential culprit.
A 2021 review revealed that magnesium supplementation reduced both systolic and diastolic blood pressure in hypertensive individuals, as well as helping decrease bloating and breast tenderness associated with premenstrual syndrome; although further study is still required.
Phytochemicals
Phytochemicals such as flavonoids, allicin, phytosterols, saponins and phenolic compounds have been demonstrated to offer numerous health advantages, including cancer chemoprevention (hindering the development of carcinogens), cell death promotion, reduced cholesterol levels and inflammation reduction, as well as more.
Dietary sources are the best way to consume phytochemicals, as their components interact together synergistically compared with individual supplements that may only have limited benefits. Yield, purity and structural stability of extracted phytochemicals depend on solvent choice, temperature setting and extraction timeframe.
