Millions of Americans take vitamin supplements each day in an attempt to prevent deficiencies or reduce disease risks.
Dieticians recommend getting vitamins and minerals through healthy food choices; however, supplements may also be needed in some circumstances. But excessive doses of certain vitamins may be harmful; here is what you need to know.
Vitamins
Vitamins are essential nutrients found primarily in food sources; some forms can also be obtained as dietary supplements. They serve many important roles, from helping your body form and maintain healthy teeth, bones and tissues to producing red blood cells and supporting central nervous system function. Some vitamins, such as vitamin A, perform hormone-like functions while others, such as the B complex vitamins, serve as enzyme cofactors or precursors of enzymes. Folic acid and vitamin C cannot be stored by the body and so multivitamin supplements often include these non-stored forms. Some “B” vitamins such as niacin and folate were previously known as B21 or B22 before their classification changed or they were found not to be vitamins at all.
Vitamin and mineral supplements may be useful, but most of us should focus on getting our nutrition from whole, natural foods instead. Before beginning any supplement regiment it would be wise to speak with a healthcare provider such as a registered dietitian.
Minerals
Minerals are inorganic elements found within our bodies that play various roles, from aiding with body function and maintaining good health, to being essential elements for maintaining overall wellness. There are two categories of minerals: macrominerals and trace minerals.
Mineral supplements may also help fill any deficiencies that don’t get satisfied through diet alone. If any deficiencies remain, supplementation may be needed.
Iron and zinc minerals, in particular, play an important role in maintaining immune health as they function in nerve impulse transmission and muscle contraction. Since they typically need larger amounts, such as more than 100 milligrams daily intake, they’re classified as macrominerals; other minerals fall under “trace mineral” categories (less than 100 mg a day).
Consume whole foods to gain your vitamins and minerals for maximum benefits; most nutrients work more effectively when taken as part of an overall plan than taken individually. Avoid taking individual mineral supplements without medical supervision as this could increase toxic levels in your body and create health concerns.
Herbs
Herbs are green, leafy plants that add flavor and color to food without contributing fats, salts or sugars. Plus, herbs provide many health benefits that make them suitable for most dishes!
Herbs strengthen our immunity against germs, toxins and disease-causing agents; in addition they may help control high blood pressure, stabilize high blood sugar levels, speed metabolism of fats and protect against Alzheimer’s disease.
Fenugreek, ginseng and yarrow are effective herbs to combat fatigue because they’re rich in vitamins, minerals and other essential nutrients that contribute to a balanced diet.
Oldenlandia, Scutellaria and Phragmites medicinal herbs possess anti-cancer properties that purify blood and lower risk for cancer, specifically pancreatic, hepatic, prostate and colon tumours. Furthermore, they can relieve chemotherapy-related side effects while soothing cancer symptoms while also helping lower cholesterol and triglyceride levels thus protecting against heart diseases.
Supplements
Vitamins are organic substances present in natural food in trace amounts that are essential to good health, helping prevent certain health problems and keeping bodies functioning normally. There are 13 recognized vitamins; vitamins A, D and E can be stored in liver and fatty tissues for storage purposes. Supplements may be an invaluable solution for individuals who do not consume sufficient variety in their food intake to obtain essential vitamins and minerals from food alone. Supplements come in liquid, gummy or pill form; liquid and gummy versions may be preferred by those who have difficulty swallowing pills. MVMs and MVs are among the most commonly consumed supplements in the United States, featuring various combinations of vitamins and levels of nutrients. Researchers have classified these products into stress-tab-type, therapeutic or one-a-day categories.
Dietitians advise incorporating healthy eating habits to get most vitamins and minerals through food sources; taking vitamin supplements should supplement these efforts under guidance from healthcare providers such as doctors or dietitians.
