Vitamin supplements may provide the added nutrients your diet isn’t providing; however, before making this decision it is wise to consult a registered dietitian first.
Alpha lipoic acid has been shown to increase insulin sensitivity and decrease oxidative stress for those living with diabetes, acting both as an antioxidant and improving insulin sensitivity.
Vitamin A
Vitamin A (in the form of retinal) and its related provitamin A carotenoids such as beta-carotene, lycopene and zeaxanthin) are important fat-soluble vitamins essential for normal vision, immune function and healthy skin and hair. Vitamin A deficiency is common in developing countries and may lead to serious health consequences including blindness as well as increased risks of measles and diarrhea.
Sources of vitamin A in your diet may include animal products, dairy foods and fortified breakfast cereals.
Vitamin C
Vitamin C, commonly referred to as ascorbic acid or acetylsalicylic acid, is essential for the growth and repair of tissues in all animals. Acting as an antioxidant it protects against tissue damage caused by collagen formation and oxidative stress; healing wounds faster; strengthening immunity systems, as well as acting as a natural antihistamine that may help ward off colds; it is found in citrus fruits, berries and many vegetables as well as nonprescription dietary supplements.
Vitamin D
Vitamin D helps the body absorb calcium, an essential element in maintaining strong bones. Furthermore, Vitamin D plays an integral role in immune system function and may even help decrease inflammation levels.
As autumn and winter approach, most individuals (including pregnant and breastfeeding women) should consider supplementing with 10 micrograms per day of vitamin D; blood tests can determine if enough Vitamin D exists within your system.
Vitamin E
Vitamin E is an antioxidant found in plant-based oils, nuts, seeds and some vegetables; as well as available as a dietary supplement. Unfortunately, studies show it does not protect against age-related macular degeneration or Alzheimer’s disease, and high doses may even be harmful.
Vitamin E can be found both naturally (RRR-alpha-tocopherol) and synthetically as all-rac-alpha-tocopherol in supplements, with two classes being tocopherols and tocotrienols.
Vitamin K
Vitamin K is an essential fat-soluble vitamin for proper blood clotting and bone health, helping create proteins which strengthen bones to prevent fractures and also helping blood clots to form correctly.
The Nurses’ Health Study found that women consuming higher intakes of phylloquinone — the main dietary form of vitamin K — had reduced risk for hip fracture. Menaquinones can be found in fermented food products and animal products produced by gut bacteria and should also be consumed.
Folic Acid
Folate is essential to cell development and helps construct DNA, the complex molecule which serves as our genetic blueprint. Pregnant women typically take folate supplements during gestation to help prevent major birth defects like spina bifida and anencephaly.
Folic acid can also help lower your heart disease risk by reducing homocysteine levels; however, no more than 400 micrograms should be consumed each day without consulting with a physician first.
Vitamin B6
Vitamin B6 (pyridoxine, pyridoxal or pyridoxamine) is an essential water-soluble vitamin which supports nerve health and immune system health while helping your body utilize carbohydrates, fats and proteins effectively.
Sublingual B6 supplementation does not appear to mitigate the natural decline of memory and cognitive skills that occurs with age, nor prevent Alzheimer disease, carpal tunnel syndrome or cataracts.
Vitamin B12
Vitamin B12, commonly referred to as cobalamin, is a water-soluble vitamin commonly found in food and dietary supplements alike. Your body converts it to its metabolically active forms methylcobalamin and 5-deoxyadenosylcobalamin which have proven highly effective against homocysteine levels but do not reduce CVD risk significantly. Multiple RCTs have demonstrated this.
H pylori infection and chronic atrophic gastritis may increase your risk for deficiency of vitamin B12 due to food-bound malabsorption issues, leading to deficiency symptoms. Your physician may suggest vitamin B12 injections if this risk exists in you.
Calcium
Calcium is an essential element for bone health. Additionally, calcium helps circulate blood, contract muscles and secrete hormones. Recent research indicates that high calcium consumption might also help protect against cancer and reduce cardiovascular risk factors.
Calcium can be found in many food sources, including milk and dairy products, canned sardines and anchovies with edible bones, some vegetables and fortified foods. Calcium is best absorbed when taken in small doses throughout the day.
Iron
Iron can boost energy levels by helping red blood cells carry oxygen around the body. Iron has also been used to treat anemia, reduce fatigue and enhance cognitive performance.
Iron supplements taken in high doses may cause side effects, including stomach upset. Therefore, those taking antacid medications should try to limit their iron supplement usage.
Increased iron intake during gestation does not reduce the risk of preterm birth; rather, it increases the chances of hemochromatosis – an hereditary condition associated with hemochromatosis.
