Vitamins are organic molecules used by our bodies for various metabolic processes in small amounts. They are naturally present in foods.
Folic acid taken before and during gestation can help protect against certain birth defects, including spina bifida. Furthermore, many foods (such as cereals) contain added folic acid for enhanced protection.
Most people receive enough vitamins from eating well; however, some individuals require additional supplements.
Vitamin A
Vitamin A is a fat-soluble vitamin, essential for eye and skin health, immune support, cell division and growth and development.
Vitamin A comes in two forms, preformed (retinol and retinyl ester) and provitamin A (b-carotene). When choosing supplements that provide both types, as well as any additional ingredients like folic acid, iron and vitamin D – make sure they have been tested by an independent third party to make sure they meet quality standards (8).
Consuming adequate foods rich in vitamin A is proven to prevent night blindness and slow the decline of eyesight with age, as well as reduce your risk for certain cancers and infections. Unfortunately, large doses of oral preformed vitamin A increase bone loss risk as well as hip fracture and can increase diabetes and heart disease risks.
Folic acid
Folic acid is a type of vitamin B9. It helps the body produce red blood cells and DNA, the material which holds genetic information. Naturally occurring forms can be found in foods like leafy green vegetables, fruits, beans and whole grains; many countries now mandate fortifying flour, bread and breakfast cereal with fortified with folate for optimal health.
Most adults receive enough folic acid through diet; however, women of childbearing age should supplement this with 400 micrograms daily to protect against neural tube defects – potentially serious birth defects that could arise later.
Folic acid supplements are generally safe, though too much could mask an actual deficiency of another vitamin (vitamin B12). Speak to your primary care clinician about taking folic acid supplements.
Vitamin D
Vitamin D helps ensure adequate calcium absorption and serum calcium and phosphate levels to support bone health, while facilitating normal cellular differentiation and immune function. Laboratory and animal studies suggest vitamin D may have anticarcinogenic, immunomodulatory, and antigiogenic properties; however, observational and clinical trial evidence provides mixed results on cancer incidence or mortality rates; for instance the WHI VITAL trial randomly assigned participants 50mcg (2,000IU)/day vitamin D3 supplementation or 1,000 mg omega-3 fatty acid supplementation over five years found that supplementation did not reduce rates of cancer or cardiovascular disease events [93].
The Food and Nutrition Board has issued Recommended Dietary Allowances and Adequate Intakes (RDA/AIs) for vitamin D intakes for healthy adults, taking into account what’s necessary to keep serum 25(OH)D concentrations optimal. These values reflect what’s required to sustain adequate serum 25(OH)D concentrations.
Vitamin B12
B12 — or cobalamin — is a water-soluble vitamin essential to our bodies’ processes of DNA synthesis, brain and nervous system health, energy production and food digestion. You can get B12 from animal products, fortified foods or prescription supplements; adults need about 2.4 micrograms daily while pregnant and nursing mothers require higher amounts. B12 supplements come in multivitamins or B-complex vitamins with additional B vitamins like magnesium or folic acid supplementation for maximum absorption; other options are cyanocobalamin hydroxocobalamin or methylcobalamin forms.
Some individuals struggle to obtain enough B12, leading them down a path toward anemia which impacts the nervous system and makes you feel tired and weak. If you suffer from pernicious anemia – an autoimmune condition in which stomach cells produce intrinsic factor which aids your body in absorbing B12 – taking B12 supplements may be of assistance; consult with your physician regarding taking one as part of an overall healthcare strategy.
Minerals
Minerals are naturally-occurring inorganic substances characterized by their ordered internal structure, chemical composition, crystal form and physical properties. Such minerals include quartz, feldspar, mica and olivine – among many others – found throughout living things and making up much of Earth’s crust.
Zinc is an important mineral for transmitting nerve impulses and extracting energy from food sources, while also helping the immune system fight infections and promote wound healing.[1]
Most people get all of the vitamins and minerals they require through healthy eating; however, some may need vitamin supplements. When selecting one, look for one with nutrients recommended by your physician as well as one bearing the United States Pharmacopeia (USP) seal to indicate quality, purity, and strength standards set by this organization.
