Most people can obtain all of the vitamins and minerals they require from eating healthily; otherwise, vitamin supplements may fill any gaps.
Consult a dietitian and select vitamins that have been verified by an authoritative agency to avoid interactions with medications. Women planning or trying for pregnancy should take folic acid supplements in order to prevent neural tube defects from occurring during gestation.
Multivitamins
Multivitamins are pills that typically include several vitamins and minerals in various combinations, with specifics varying depending on brand or product. Their contents and dosages typically consist of vitamins C, B complex, E, D and K as well as minerals such as calcium, magnesium, potassium, zinc manganese as well as phytonutrients like beta carotene or lycopene and phytonutrients like beta-carotene/lycopene as well as iron. Some formulas are tailored specifically to women or men while some contain additional ingredients that support eye/zeaxanthin/zeaxanthin health or immune support.
Whether your diet is affected by short gut syndrome, celiac disease, religious or cultural beliefs that prevent certain food being consumed regularly, or you need assistance reaching the recommended daily dietary allowance, multivitamin supplements can be an invaluable way to stay on track with meeting them. Just make sure the product has been third-party certified so as to meet quality and strength standards otherwise your money could go to waste!
Vitamin D
Vitamin D plays an essential role in maintaining bone health, by helping regulate calcium and phosphate levels in the body and supporting various bodily functions as well as decreasing risk for some diseases.
Studies conducted through observational methods have linked lower serum 25(OH)D levels with an increased risk of ischemic stroke, heart disease and myocardial infarction [123]. Vitamin D also plays an integral part in modulating immune system activity and gene expression related to inflammation, neuromuscular function, cell growth and glucose metabolism.
Vitamin D-enriched food and drinks are abundant, yet it may still be hard to get enough from diet alone. People living in northern climates or suffering from certain medical conditions such as fat malabsorption associated with Crohn’s disease, celiac disease or cystic fibrosis may require supplementation with this nutrient; further research may show potential to use supplements as antidepressant medication – though more study needs to be conducted into this issue.
Omega-3 fatty acids
Omega-3 fatty acids EPA and DHA are key components of cell membranes as well as precursors for producing special messenger chemicals known as eicosanoids (double bonds determine carbons within chains; those containing three double bonds are known as omega-3).
Studies indicate that EPA and DHA-derived eicosanoids may provide anti-inflammatory, vasoconstrictive and platelet-aggregation effects that could help treat or prevent conditions such as cardiovascular disease, depression, rheumatoid arthritis and inflammatory bowel disease. Long-chain omega-3 fatty acids also play a vital role in brain health, normal fetal development and visual acuity.
Dietary sources of omega-3 fatty acids include fish (such as salmon, mackerel and sardines) as well as flaxseeds, chia seeds, walnuts, pumpkin seeds and canola oil. A recent study involving 68,109 adults demonstrated that increasing intakes of EPA and DHA from sources like fish oil supplements or fatty fish could lower colorectal cancer risks by as much as 15%, depending on genetics.
Vitamin C
Have you heard that vitamin C helps fight colds and is an antioxidant? But, exactly what are its other uses in our bodies? Registered dietitian Devon Peart, RD discusses some proven and emerging applications of this essential nutrient for health benefits in her interview with Registered dietitian Devon Peart, RD.
Vitamin C is an essential nutrient found in foods like citrus fruits, strawberries, cantaloupe and leafy greens as well as nonprescription dietary supplements called ascorbic acid. Your body cannot produce or store vitamin C on its own so consuming adequate quantities every day is vital.
Researchers have discovered that vitamin C may protect against cardiovascular disease and cancer by decreasing oxidative stress, improving iron absorption, enhancing immune function and speeding wound healing. While large doses (above RDA levels) of vitamin C can provide some protection, taking too much may result in diarrhea, stomach cramps or kidney stones for some people.
