Studies demonstrate that most individuals can meet their vitamin and mineral requirements through eating healthily; however, supplementation may be useful for some individuals, including those living with conditions which affect digestion or absorption.
When purchasing supplements, always seek those certified as third-party tested by the United States Pharmacopeia (USP). Carefully read labels to understand ingredients and the percent Daily Value.
Vitamin A
Vitamin A is an essential fat-soluble vitamin with multiple health-giving effects and must be consumed regularly in order to function optimally. Too little or too much may have harmful repercussions for vision, immunity and reproduction; you’ll find it in animal liver, breakfast cereals with added Vitamin A supplements (retinol) or provitamin A beta-carotene forms of supplements are available as supplements.
Deficits in vitamin A can result in impaired night vision, weakening of lung tissue and intestinal linings, skin problems and diarrhea in children; plus lower mortality risk among malnourished adults. Vitamin A also seems to decrease deaths associated with diarrhea and measles infections as well as reduce mortality risk from malnutrition among adults.
Hypervitaminosis A occurs when taking too much preformed vitamin A in supplement form, increasing your risk of liver damage and leading to dry skin, irritation, bone pain, weakness and abnormal liver test results. Hypervitaminosis A can occur from taking an excess amount of supplements containing large quantities of preformed vitamin A.
Vitamin C
Vitamin C, also known as ascorbic acid, is essential to the growth and repair of body tissues. It helps form collagen while aiding absorption of iron and other essential nutrients; in addition, its antioxidant effects protect cells against damage caused by free radicals. Vitamin C can be found naturally in citrus fruits, berries, cantaloupe tomatoes green peppers leafy vegetables as well as supplements; low levels can result in scurvy which manifests itself with symptoms such as bleeding gums loose teeth anemia fatigue slow wound healing.
Though many take vitamin C supplements in an effort to prevent colds, its efficacy remains unclear. Excessive amounts may affect certain blood and urine tests; thus it’s best to receive this essential nutrient through food sources or consult with a healthcare provider prior to supplementation. Furthermore, studies suggest that vitamin C could provide protection from certain cancers.
Vitamin E
Vitamin E is an antioxidant essential for proper immune function and protecting against oxidative damage, while also being an integral part of the vascular system, particularly with regard to coronary heart disease patients who may require flow-mediated dilation treatments.
Clinical trials have demonstrated the protective benefits of vitamin E against oxidative damage to cells, particularly for cardiovascular disease, neurodegeneration, and cancer prevention. Further investigation will need to take place in healthy adults to ascertain if vitamin E supplements lower their risks of these conditions.
Vitamin E supplements in high doses may interfere with certain medications used to reduce blood clotting, including anticoagulants and drugs used to treat cardiovascular disease (like warfarin). People taking such drugs should avoid high dosages of vitamin E; please check with your health care provider regarding an optimal amount to consume and also inform them of all medicines, herbs, vitamins, or supplements you take – including over-the-counter ones.
Minerals
Minerals are inorganic elements found both on Earth and in food that our bodies need for growth and proper functioning. They include essential macrominerals for large concentrations (macrominerals) as well as trace minerals, which our bodies require in smaller amounts (trace minerals). Most people receive sufficient essential minerals through eating healthily and well balanced diets; in cases of deficiency supplements may be necessary.
Macrominerals include calcium, phosphorus, magnesium and potassium which are vital in bone formation, energy production and muscle function. Trace minerals – zinc, iron and copper for instance – provide blood cell formation, wound healing support as well as metabolism support.
Sulfur is an indispensable mineral to our immune systems and aids in producing proteins, DNA and RNA. Furthermore, sulfur acts as a natural antibacterial and helps combat acne-causing bacteria while improving skin repair capabilities. You’ll find sulfur abundantly found in organ meats, poultry, whole grains beans and nuts as food sources.
