Vitamins are vital in helping the body function effectively, and most individuals get all their required vitamins through eating a nutritious diet.
However, some may choose to take vitamin supplements – particularly for conditions causing malabsorption or during certain life stages such as pregnancy – especially since most studies on high-dose vitamin pills have only demonstrated they offer no tangible health benefits.
Multivitamins
Over half of Americans take multivitamins (sometimes known as MVMs or MVs ). These supplements cost billions annually – money which could instead be invested in healthy foods like fruits, vegetables and whole grains.
Vitamin supplements are generally safe to take in moderation; however, higher dosages can lead to undesirable side effects; iron can lead to stomach discomfort when taken in excess. Supplement labels should state what percentage of each nutrient’s Recommended Daily Value, or DV, has been met.
Look for multivitamins that have been verified as USP verified, meaning they have undergone rigorous laboratory testing to make sure they contain what’s advertised on their labels. Always consult with a pharmacist or doctor prior to taking a new supplement, especially if you are pregnant, breastfeeding, or have chronic health conditions such as high blood pressure.
Whenever purchasing a multivitamin, select one tailored to your age and gender. Pregnant women should prioritize taking one that contains folic acid to prevent neural tube defects in newborns; men and postmenopausal women need less iron in their multivitamin to avoid accumulation and possible health risks.
Vitamin D
Vitamin D (cholecalciferol) is an essential fat-soluble vitamin essential for bone health and other physiological processes, as it’s absorbed through food and supplements in the form of its active metabolite 25-hydroxyvitamin D or calciferol [1,2]. Sunlight and some foods naturally contain vitamin D; other products may be fortified with it. According to the Institute of Medicine’s (IOM) recommendation of 600 to 2,000 International Units daily to ensure adequate bone health serum levels [4,5].
People living in northern climates may not receive enough vitamin D from sunlight, including those with limited sun exposure; older adults; and breastfed babies. A lack of Vitamin D can result in children developing rickets while osteomalacia develops in adults. Vitamin D supplements may help raise levels; it’s best to consult a healthcare provider regarding dosage. Too much can be toxic.
Magnesium
Magnesium is an essential mineral, providing blood pressure regulation, strong bones development and regular heart rhythms. It can be found in numerous food sources like green leafy vegetables, beans, nuts, whole grains and dairy products – although the Recommended Daily Value (DV) of magnesium for adults is set at 420 mg. However, studies show that many individuals receive far less magnesium.
Magnesium supplements could improve symptoms of migraine headaches and premenstrual syndrome in some women, though additional research needs to be completed. Magnesium may also help treat Pseudoxanthoma elasticum (PXE), an inherited disorder causing accumulation of minerals in tissues and blood vessels (Pseudoxanthoma elasticum is another term), by helping manage bleeding in the space surrounding their brains (IV magnesium may help).
Magnesium supplements could aid athletes and those who engage in frequent physical activity with muscle recovery. One study of professional male cyclists demonstrated how supplementation helped decrease soreness after exercising.
Vitamin C
Vitamin C, also known as ascorbic acid, plays a vital role in supporting growth and helping the body absorb iron efficiently. It can be found in fruits, vegetables and fortified breakfast cereals; eating more fruits and vegetables provides most of what’s necessary. Food labels list their contents by percent of Daily Value (DV) with 20% or greater being considered excellent sources.
Citrus fruits, berries, potatoes, tomatoes, red and green peppers and Brussels sprouts are among the primary sources of vitamin C in American diets, although supplements are also widely available as oral capsules or chewable tablets. High doses may have negative side effects for some individuals by acting as pro-oxidants that increase risk for chromosomal and DNA cell damage as well as inhibit absorption of other essential nutrients like iron.
