Vitamins are organic compounds produced by our bodies in small doses to support various metabolic functions. High-dose supplements should only be taken with medical advice and supervision.
At its best, getting most of your vitamins and minerals from whole food sources such as vegetables is optimal; however, pregnant women and those with malabsorption conditions may require vitamin supplements as an additional source.
Vitamin C
Vitamin C is widely known to play an essential role in maintaining good health and helping prevent or treat colds; but according to registered dietitian Devon Peart, its benefits go much further.
Vitamin C can be found in many food and beverage sources, including citrus fruits and juices, berries, red and green peppers, tomatoes, potatoes, cabbage and Brussels sprouts; fortified breakfast cereals also provide ample amounts. A severe deficiency in this nutrient may lead to anemia, bleeding gums and poor wound healing – known as “scurvy”.
Studies have revealed that those consuming high levels of vitamin C through food may have lower risks of cancers; however, researchers have yet to prove that taking supplements with Vitamin C helps decrease cancer risks or enhance outcomes after cancer treatments.
Vitamin D
Vitamin D is an essential nutrient, essential for helping the body absorb calcium to strengthen bones and reduce risk of osteoporosis. Furthermore, Vitamin D also plays an essential role in relieving inflammation and supporting immunity systems.
Sunlight is usually the main source of vitamin D for most people, yet some individuals cannot produce enough to meet their needs from sunlight alone or their diet alone. These people include breastfed infants, older adults (whose skin does not produce vitamin D as efficiently), and people living with conditions which interfere with fat-soluble vitamin absorption such as Crohn’s or celiac disease.
Vitamin D’s Recommended Dietary Allowance (RDA) for children under age 12 months is 400 International Units a day, while for individuals aged 1 to 70 it should be 600 IU daily. Healthcare professionals may suggest higher dosages if appropriate and safely taken.
Vitamin E
Vitamin E is a fat-soluble antioxidant that can widen blood vessels and prevent excessive clotting, while also playing an integral part in immune system functioning, gene expression, and cell signaling. Common forms of Vitamin E are alpha-tocopherol (natural form) and tocotrienols (mixture form).
Get plenty of vitamin E into your diet to protect against heart disease, stroke and vision loss. Furthermore, its antioxidant activity could potentially protect against cognitive decline and Alzheimer’s disease.
Large doses of alpha-tocopherol supplements do not appear to reduce the risk of prostate cancer in men, although high intakes have been linked with decreased levels of blood enzymes ALT and AST among those living with nonalcoholic fatty liver disease. Vitamin E can be found in many food sources such as nuts, seeds, leafy vegetables and vegetable oils as well as supplements containing RRR-alpha-tocopherol or synthetic tocopheryl acetate.
Vitamin K
Vitamin K’s most famous function is blood clotting; however, it also plays an essential role in bone metabolism and regulation of blood calcium levels. Warfarin (Coumadin) users must take care not to over-consume vitamin K as this could compromise its effectiveness and result in decreased effectiveness of treatment.
Vitamin K can be found in green leafy vegetables and vegetable oils as the principal dietary source. Animal products and certain fermented foods also provide longer-chain menaquinones, with fat helping increase absorption. Combining foods containing vitamin K with other fat-containing foods to increase bioavailability.
Studies conducted through observation have linked high intakes of phylloquinone with decreased risks for hip fracture in older adults, however further investigation must take place to establish if supplementation actually decreases osteoporotic fracture risks.
Magnesium
Magnesium is essential to proper nerve and muscle function throughout the body, including in the heart. Additionally, magnesium helps manage blood pressure, cholesterol production, bone health and migraine prevention by helping regulate neurotransmitters that contribute to migraine headaches.
Magnesium supplements can also be an effective natural remedy for leg and foot cramping caused by magnesium deficiency, although food sources should always be prioritized over supplements as a source of these vital minerals.
High doses of magnesium can cause toxicity in some individuals; to avoid this risk, people should always consume these supplements under medical guidance.
