Vitamin and mineral intake is essential to healthy living. Most of us get most of what our bodies require through eating nutritious food.
Some micronutrients are essential to survival; vitamins D, folic acid, iron and zinc are among the most widely consumed micronutrients. Supplements offering these ingredients may also be available.
Trace minerals
Minerals are chemical elements necessary for enzyme systems or other functions in small amounts, and essential trace minerals include copper, iron, zinc, molybdenum and selenium as essential constituents. Silver, gold and platinum may also be found in some medical devices.
Most individuals can obtain all of their mineral needs through diet. In certain instances, however, doctors or registered dietitian nutritionists may suggest supplementation with mineral vitamins for certain individuals.
Most important trace minerals are not known to be toxic at normal intake levels; however, certain trace metals, like chromium and arsenic are associated with chronic diseases, such as cardiovascular disease and cancer. Epidemiologic data demonstrates a positive relationship between dietetic exposure to some trace minerals and disease risk. Further study is necessary before specific recommendations can be issued – particularly regarding transition metals like iron and manganese.
Major minerals
Minerals are essential elements found in nature that our bodies need for growth and function, yet some individuals require supplementation to get enough. Most multivitamin/mineral supplements contain multiple vitamins and minerals in one tablet or capsule form – these supplements are known as multis or sometimes “multivitamins.” Single source minerals may also be available as individual dietary supplements like iron, calcium, magnesium potassium zinc etc. Some can even be found naturally occurring such as salt water fruits vegetables animal products etc.
Calcium, phosphorus, magnesium, sodium, sulfur and potassium are required in significant amounts each day to remain health. Trace minerals include iron, iodine, zinc, copper manganese chromium fluoride. Supplements manufactured industrially may come in the form of carbonates gluconates oxides picolinates and sulfates while others include amino acid-bound chelates which bind directly with minerals.
Fat-soluble vitamins
Vitamins are organic compounds produced in small amounts by our bodies to fulfill various metabolic processes. They’re best obtained through eating whole foods that contain other important vitamins (like phytochemicals) that work together rather than individually; high-dose vitamin supplements can be harmful and even toxic if taken in excess.
Fat-soluble vitamins A, D, E and K are stored in liver and fatty tissue stores, where deficiencies of them may form due to conditions which interfere with absorption of dietary fats or minerals from food – for instance chronic diarrhea, Crohn disease cystic fibrosis cystic fibrosis pancreatic disorders as well as hereditary disorders that preclude proper processing or storage of vitamins can all put an individual at risk of vitamin deficiencies.
Fat-soluble vitamins play an essential role in immune regulation, vision, bone, and mental health, with A, D and E being especially protective against cancer and other diseases. In this update of a comprehensive overview on vitamin requirements across human life stages and gender differences a particular focus was given to pregnancy/breastfeeding requirements of vitamin A; D’s effect in preventing low birth weight babies/ gestational diabetes as well as E and K for cardiovascular benefits; as well as their roles during gestation.
Antioxidants
Antioxidants are compounds that neutralize free radicals – unstable molecules which damage cells and may contribute to disease – by neutralizing them through foods such as fruits and vegetables or supplements. They may be found naturally or purchased as supplements.
Free radicals may be produced naturally within our bodies, but too many may lead to heart disease and cancer. Antioxidants work to neutralize free radicals by giving up some electrons from themselves in exchange for neutralizing free radicals.
Vegetables and fruits contain many antioxidants, such as beta-carotene, vitamins C and E. Consuming more vegetables and fruits has been associated with reduced risks of lung cancer and one type of stroke.
Iron and zinc can also be found in dietary supplements along with water-soluble and fat-soluble vitamins. These combinations are often known as multivitamin/mineral supplements and come as pills, chewable tablets or liquid forms. When selecting one for yourself, ensure it provides recommended daily amounts of vitamins and minerals as noted on its label.
