Vitamin supplements (commonly referred to as multivitamins or MVMs) provide an easy and affordable way to add necessary vitamins and minerals into your diet. MVMs come in the form of pills, tablets, liquids, or powders and should be consumed according to label directions.
Many people mistakenly believe that taking massive doses of vitamins will provide relief for common ailments like colds or heart disease; however, large-scale studies demonstrate otherwise. More is not necessarily better.
Vitamin D
Vitamin D (cholecalciferol) is a fat-soluble vitamin found naturally in some foods and added to others, and available as dietary supplements. Vitamin D production occurs naturally through sunlight striking our skin; both RDA and UL levels for daily vitamin D intake are 600 and 4,000 respectively.
Laboratory and clinical studies suggest that vitamin D supplements could prevent carcinogenesis, slow tumor progression and decrease cancer mortality rates; however, observational studies have not consistently shown these effects.
Numerous randomized trials suggest that vitamin D can increase survival among those living with cancer, with its impact being especially strong when dealing with quickly growing cancers. One such clinical trial, known as Women’s Health Initiative, randomly assigned postmenopausal women to either receive vitamin D3 and calcium supplements or placebo for 7 years; those receiving D and calcium did not significantly impact cancer incidence, yet reduced cancer mortality by an impressive 7%.
Calcium
Calcium is an essential nutrient for building and maintaining strong bones, as well as supporting nerve signals throughout the body. Supplementation has long been recommended to promote improved bone health; however, recent research indicates it could have other beneficial properties, including reduced risks for stroke and heart disease.
Food sources of calcium include dairy products, leafy vegetables (such as bok choy and Chinese cabbage (bok choi)), beans, nuts and some starchy foods). When purchasing any such items be sure to read labels to see how much calcium each serving provides.
Calcium supplements may cause unpleasant side effects, including belching and gas. Too much calcium in your blood could increase your risk for cardiovascular issues, kidney disorders, and excessive heart calcification.
B-Complex Vitamins
The eight B vitamins – Thiamine (B1), Riboflavin (B2), Niacin (B3), Pantothenic Acid (B5), Biotin (B7) pyridoxine (B6) folate (B9) and Cobalamin (B12) – play an integral part in maintaining cell health in our bodies and can be found in many food items like lean meats, whole grains legumes nuts and leafy green vegetables.
They help the body extract energy from food, create red blood cells and prevent various diseases – for instance pyridoxine and folate can lower homocysteine levels while improving cholesterol.
Most people can obtain enough B vitamins through eating healthy. However, your doctor may advise taking vitamin B complex supplements if your gut health has been impaired and they’re unable to absorb vitamins through food sources alone. In addition, medications like colchicine for gout, proton pump inhibitors or aminosalicylic acid may prevent your body from absorbing B12. Speak to your physician about which supplements would best meet your needs.
Vitamin E
Vitamin E acts as an antioxidant, protecting against free radical formation and neutralising any that appear. Additionally, its protective qualities have been noted to slow down ageing process while providing protection from conditions like cataracts and Alzheimer’s disease.
Vitamin E is a fat-soluble vitamin found both naturally in certain foods and added to others, both naturally and artificially. It exists in eight forms known as tocopherols or tocotrienols, with alpha-tocopherol being essential to human life. You can purchase standalone supplements or multivits that include different forms of Vitamin E.
Vitamin E supplements are generally safe to take in high doses, although those with gastrointestinal conditions may be more prone to experiencing side effects. Furthermore, several large observational studies have demonstrated that supplementing with supplemental vitamin E reduces cataract risk significantly.
Vitamin C
Vitamin C, commonly referred to as ascorbic acid, is an essential water-soluble vitamin essential to human health and can be found in an abundance of fruits and vegetables such as oranges, strawberries, red and green peppers, kiwi fruit tomatoes and broccoli.
People often take vitamin C supplements in order to ward off colds or improve overall health, yet there is little evidence that high-dose oral vitamin C (more than 2,000 mg a day) is safe for most adults; high dosage may cause stomach cramps, diarrhea and loose stools; it could even increase risk of kidney stones among people who’ve already experienced them.
Researchers have suggested that vitamin C could be effective at warding off cancer, cardiovascular disease and other chronic illnesses; however, research results have been contradictory – some studies show no benefit while others link high dose oral vitamin C with increased mortality and cancer risks in certain people.
