Most healthy people should be able to get all of the vitamins and minerals they require through their diet alone; however, certain conditions or medications may necessitate supplementation with vitamins or minerals.
Vitamins are nutrients your body requires in small quantities to function optimally. There are 13 essential vitamins: A, C, E and K vitamins as well as the B vitamins (thiamine, riboflavin, niacin, pantothenic acid biotin and folate). Water-soluble vitamins cannot be stored; any excess passes through your bloodstream to be eliminated through natural means.
Magnesium
Magnesium is an essential mineral, helping regulate nerve and muscle function as well as supporting healthy heart rhythm. Additionally, magnesium helps metabolize glucose efficiently and supports normal bone health – research indicates that those who consume foods high in magnesium may be less likely to suffer migraine headaches (28). Therefore it’s essential that all recommended daily requirements of vitamins and minerals are met; eating nutrient-rich foods is ideal but supplements administered under medical guidance can also provide beneficial support.
Foods rich in magnesium include green leafy vegetables, nuts and seeds, peas and beans, cereal grains with their bran and germ intact and tap, mineral, or bottled water containing bran and germ intact as well as supplements of 200 to 400 mg taken per day – or possibly lower levels through medications like some antacids and antibiotics; low magnesium levels have also been linked with diarrhea outbreaks; increased negative reactions associated with digoxin treatment may also occur at lower blood levels of magnesium.
Vitamin A
Vitamin A is an essential nutrient essential for keeping skin, vision, and immune health at optimal levels. You can get it both from foods and dietary supplements, with preformed vitamin A (retinol) or its precursors called provitamin A carotenoids being present in animal products such as liver or whole milk; from plants such as spinach, carrots, apricots or fortified dairy products being sources. High doses can be harmful, so it is wise to not exceed recommended dietary allowances or take supplements without consulting your physician first.
Vitamin A deficiency is an issue in developing countries and particularly affects infants and young children. Additionally, people living with conditions that interfere with digestion or absorption such as Crohn’s disease, cystic fibrosis or liver diseases; those eating limited diets due to poverty or self-restriction; as well as those who restrict themselves due to poverty or self-restriction can be vulnerable. Mild vitamin A deficiencies may lead to fatigue and an increased susceptibility to infections.
Vitamin B Complex
The B vitamins are an essential, water-soluble group of eight nutrients. They include thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pantothenic acid (vitamin B6) (pyridoxine, pyridoxal and pyridoxamine), biotin (vitamin B7) folate (vitamin B9) and cobalamins (vitamin B12).
Most individuals get enough B vitamins through diet. However, for pregnant women or those following a plant-based diet dietary supplements may be necessary.
Nutrients such as B complex vitamins do not store in the body; therefore they must be consumed daily. It is recommended to consult a healthcare professional regarding specific nutrient needs based on age, diet, sex and other factors. Typically B complex supplements contain all eight vitamins for convenient daily consumption; capsules or tablets are available to meet daily requirements. Folate may be available as methylated folate for individuals with MTHFR gene variants who cannot process unmethylated folic acid properly in their bodies.
Vitamin E
Vitamin E is one of the body’s most potent antioxidants, helping maintain immune system health while also supporting vision and skin wellbeing. Additionally, it protects cells and blood vessels against oxidative damage, and can be found in many foods and dietary supplement products; natural alpha-tocopherol is absorbed most easily while laboratory-made alpha-tocopherol can also be found within foods and dietary supplement products; both forms are often listed on product labels with tocopherol being the natural version while synthetic versions being listed under “dl-alpha-tocopherol”
Studies have demonstrated that taking vitamin E supplements reduces the risk of various disorders, such as heart disease and certain cancers. Large doses may interfere with cholesterol-lowering medications; additionally, one 2021 study demonstrated how high-dose Vitamin E/C supplements could decrease symptoms associated with endometriosis while increasing ovarian fertility in women (3)
