Selecting the appropriate vitamins and minerals supplements is key. When combined with healthy eating habits, they should provide enough of these essential elements to meet their Recommended Dietary Allowances.
Vitamins are micronutrients that play an essential role in maintaining good health. You can find vitamins in food as well as in many dietary supplements like multivitamin/mineral (MVM) products.
Vitamin A
Vitamin A (retinol) is essential to vision, skin health and cell functioning. It can be found naturally in animal products like dairy and eggs as well as brightly-colored fruits and vegetables. Toxicity from vitamin A supplements is usually minimal but high doses may cause adverse side effects.
Most adults require at least 900 micrograms (mcg) of vitamin A per day from diet and/or supplements (1).
Vitamin C
Vitamin C (also referred to as ascorbic acid or ascorbate) is an essential water-soluble vitamin for human health, helping strengthen immunity and prevent scurvy.
Vitamin C supplements may help shorten and lessen the duration and severity of colds, although results from controlled studies vary. Too much vitamin C may cause stomach upset, diarrhea and in rare instances kidney stones; ascorbic acid-based products and combinations are readily available as vitamin C supplements.
Vitamin E
Fatty acids and antioxidants like Vitamin E are abundantly found in nuts, seeds, leafy green vegetables and vegetable oils – and are used to prevent cell damage caused by free radicals.
According to the HOPE and HOPE-TOO trials, taking vitamin E supplements does not appear to protect against heart disease. Furthermore, it did not improve eczema or reduce hot flashes among women treated with certain cancer drugs.
Vitamin K
Vitamin K is an essential fat-soluble vitamin necessary for blood clotting and bone formation, found both naturally in some foods (particularly green leafy vegetables) as well as supplements.
Studies indicate a connection between low vitamin K intake and osteoporosis and coronary heart disease, and low calcium plaque deposition. Vitamin K supplements could possibly help protect arteries against this calcification by making them less likely to deposit calcium plaque deposits on them.
Folic Acid
Folic acid is an essential B vitamin, essential to producing new cells within our bodies that promote overall wellness and wellbeing. Although everyone requires this essential nutrient, folic acid may be especially crucial for women planning on becoming pregnant.
High doses of folic acid may increase the risk of cancer for some, and can also trigger seizures among those prone to seizures.
Biotin
Biotin (vitamin B7) assists the body in making use of carbohydrates, fats and proteins for energy. It supports nervous system health as well as liver functions, eyesight, hair growth and skin health. Biotin can be found in foods like meats, eggs, fish nuts and vegetables as well as supplements.
Biotin is water-soluble and any excess is eliminated through urine. Large doses may interfere with certain lab tests; so be sure to inform your healthcare provider of any dietary supplements you are taking.
Pantothenic Acid
Pantothenic acid (vitamin B5) is an essential vitamin and one of the mainstays in many nutritional supplements. It plays a central role in producing coenzyme A and acyl carrier protein which serve multiple metabolic processes.
Foods rich in pantothenic acid include both plant- and animal-based sources. USDA’s FoodData Central maintains a comprehensive list of these items [2]. Pantothenic acid deficiency is rare in the US except in cases of extreme malnutrition [3.].
Vitamin B6
Vitamin B6, commonly referred to as pyridoxine, plays an essential role in our bodies by producing neurotransmitters and lowering homocysteine levels. Furthermore, it can help alleviate PMS symptoms like breast pain as well as reduce nausea and vomiting during gestation.
Vitamin B6 does not appear to reverse the natural decline in mental function that comes with age or protect against Alzheimer disease, nor prevent its occurrence. Prolonged use in high doses may result in peripheral neuropathy (tingling and numbness), and sometimes added as part of cancer drug treatments.
Vitamin B12
Vitamin B12, commonly referred to as cobalamin, can be found naturally in meat and fish products and used to form healthy red blood cells and DNA. As such, it has become widely popular as both an add-in food item as well as an oral or nasal gel spray supplement or injection prescription option.
Megaloblastic anemia can develop when there is a deficiency. The symptoms may take years to appear.
Vitamin D
Vitamin D is a fat-soluble vitamin found in certain foods and supplements; its production also occurs naturally through sunlight-brightening UV rays striking our skin cells.
Clinical trials have demonstrated that vitamin D supplements may help treat certain bone conditions, including rickets in children and osteomalacia (softening of bones) in adults. But more research must be conducted into its impact on other outcomes – including cancer risk.
