Eating a balanced diet is the ideal way to ensure you receive all the vitamins and minerals your body requires, but if you’re having difficulty meeting this daily quota, consult with your healthcare provider about taking vitamin supplements as a potential solution.
Essential vitamins include A, D, E and K as well as the B vitamins (thiamine, riboflavin, niacin, pantothenic acid pyridoxine biotin cobalamin and cobalamin). Essential minerals include calcium phosphorus sodium potassium iron zinc.
Vitamin D
Vitamin D (also referred to as calciferol) is a fat-soluble vitamin found naturally in certain foods and dietary supplements; additionally it’s produced endogenously when ultraviolet rays from sunlight strike our skin and produce ultraviolet radiation that causes photon absorption by cells within our bodies.
Vitamin D is essential in aiding calcium absorption and bone health, though its full impact remains less clear.
Vitamin E
Vitamin E acts as an antioxidant, protecting other nutrients from being oxidized and leading to disease such as cancer or ageing, and can even lower your blood clot risk.
Vitamin E can be found in numerous food sources, such as vegetable oils, nuts and seeds, leafy vegetables, meats and some fruits as well as fortified breakfast cereals. Supplements containing alpha-tocopherol may be more suited to our bodies’ requirements than others.
Vitamin K
Vitamin K helps your body produce proteins essential for blood clotting and bone metabolism, as well as supporting brain and heart health. Since medications such as anticoagulants or cholesterol-lowering agents may interfere with its effects, it’s wise to speak to your healthcare provider prior to including new dietary sources into your routine.
Due to insufficient scientific research, no Recommended Dietary Allowance (RDA) for vitamin K has yet been set. Registered dietitian nutritionists can assist you in planning meals to ensure an adequate supply.
Thiamin
Thiamin (vitamin B1) plays an essential role in turning carbohydrates into energy for our bodies to use, as well as in the formation of some nerve cells. Thiamin deficiency may result in neurological issues like memory loss or Wernicke-Korsakoff syndrome if not supplemented correctly.
Vitamin B1 can be found in many food sources such as meat, fish, dairy products, beans, seeds and whole grains. Additionally, multivitamin/mineral supplements and thiamin-only supplements contain it as well.
Riboflavin
Riboflavin is an essential water-soluble vitamin that contributes to healthy living. It can be found naturally in food sources as well as supplement forms.
At one small randomized trial involving patients suffering migraine headaches, high-dose riboflavin supplementation reduced migraine frequency and severity while simultaneously lowering homocysteine levels- an important risk factor for cardiovascular disease (59). (59)
Niacin
Niacin aids the body’s conversion of carbohydrates to energy while simultaneously being beneficial for skin, nerves, and digestive health. Niacin has also been proven to lower both total and LDL cholesterol levels as well as triglycerides levels in bloodstream.
Niacin in high doses may lead to side effects like flushing, itching and liver damage; thus it should only be used as recommended by healthcare providers.
Biotin
Biotin is a water-soluble B vitamin essential to metabolic functioning in our bodies and for supporting skin, hair and nail health. Deficit in biotin may occur rarely; however pregnant women and people living with certain genetic conditions may require supplements as needed.
Eggs, nuts and vegetables are excellent sources of biotin; it may also be included in some multivitamin-mineral products.
Folate
Folate (vitamin B9) is a water-soluble vitamin commonly found in foods and processed products as well as available as a dietary supplement.
Folate is essential in DNA synthesis, cell division and red blood cell production as well as breaking down homocysteine levels in pregnant women, helping to protect them against severe birth defects+. Its presence during gestation also aids in protecting babies.
Vitamin B12
Vitamin B12, more commonly referred to by its acronym cobalamin, is an essential water-soluble vitamin essential for producing red blood cells and nerve cells. Found naturally in animal products and added to certain foods; supplements or injections are also available.
Studies suggest that taking extra vitamin B12 could reduce homocysteine levels, which have been linked to an increased risk of cardiovascular disease. Unfortunately, studies have not demonstrated whether B vitamins significantly decrease or slow the progression of dementia or Alzheimer’s disease.
Pantothenic Acid
Due to lack of reports regarding its toxicity at high intakes, the Food and Nutrition Board of the Institute of Medicine did not establish an upper limit for pantothenic acid (22). Pantothenic acid can be found as CoASH and 4′-phosphopantetheine in numerous food sources such as animal liver and kidney; fish (especially trout); whole grains; nuts and seeds; fat-free or low-fat milk products and more.
Pantothenic acid may help lower triglyceride levels among individuals taking cholesterol-reducing drugs such as HMG-CoA reductase inhibitors (44) while simultaneously increasing biotin absorption.
