Supplements can be helpful, but should only be taken under the guidance of a physician or dietitian. They’re intended to supplement, not replace a healthy diet.
Studies have demonstrated that multivitamins won’t necessarily extend your life or reduce your risks of heart disease, cancer or diabetes; but they can prevent nutrient deficiencies.
Vitamin A
Vitamin A is an essential nutrient, with numerous health-giving properties for nearly all body organs and systems. It prevents night blindness and slows age-related vision loss, supports immune function and cell division growth and facilitates reproductive health and fetal development.
Attracting enough but not too much preformed Vitamin A (retinol) may increase cancer risks and even become toxic at high doses.
Vitamin C
Vitamin C (ascorbic acid) is an essential vitamin essential to human health; any deficiency could result in scurvy. You can find Vitamin C naturally present in many foods and dietary supplements.
Short-term, randomized controlled trials do not demonstrate that high doses of vitamin C protect against heart disease or cancer, although high dosage may interfere with certain chemotherapy drugs and should therefore be discussed with your oncologist prior to consumption.
Vitamin D
Vitamin D (cholecalciferol) is a fat-soluble vitamin naturally present in only limited food sources and available as dietary supplements in D2 and D3 forms. Vitamin D circulates bound to its own carrier protein called the Vitamin D Binding Protein (DBP).
Vitamin D can be obtained through direct sunlight on skin. Fatty fish, egg yolks and beef liver also contain ample quantities of this essential nutrient.
Vitamin E
Vitamin E is an antioxidant nutrient, providing benefits in terms of immune function, gene expression and cell signaling. It protects against oxidative damage that could contribute to heart disease or cancer development and is available both as food and as dietary supplements; each International Unit of vitamin E equals two alpha-tocopherol molecules.
Add vitamin E-rich foods (like meat products, vegetable oils, nuts and seeds, fruits and whole grains ) into your diet for maximum benefit.
Vitamin K
Vitamin K is essential for blood clotting and has also been known to enhance bone health, thus decreasing fracture risks among postmenopausal women.
Dietary vitamin K can be found primarily in green leafy vegetables and certain plant oils (such as soybean, canola and olive). Menaquinone or MK-7 is less prevalent and more likely to be found in animal products and fermented foods.
Vitamin B6
Vitamin B6 helps the body produce neurotransmitters – essential chemicals that transmit messages between nerve cells – as well as red blood cells and improve immune function.
Studies show that people with higher vitamin B6 (pyridoxal 5′ phosphate or P5P) levels may have reduced risks for heart disease. B6 may help decrease homocysteine levels which can narrow arteries.
Vitamin B6 supplements appear to aid pregnant women experiencing nausea and vomiting during their pregnancies and could potentially protect against certain forms of cancer.
Vitamin B12
Vitamin B12 (cobalamin) is essential to red blood cell formation, brain functions and DNA production, as well as helping break down homocysteine which has been linked to increased risks of heart disease and stroke.
Foods naturally rich in Vitamin B12 include meat, fish, dairy products and eggs. It’s also added to some breakfast cereals and sold in multivitamin/mineral supplements or as nasal spray or injection injection.
Folate
Folate (vitamin B9) is essential to healthy cell development, metabolism, DNA/RNA synthesis and cell division.
Folic acid is essential during gestation to decrease the risk of neural tube birth defects and treat some forms of anaemia.
Folic acid can be found in multivitamins and prenatal vitamins, in synthetic form as well as fortified food products and supplements.
Biotin
Biotin, also known as vitamin B7, is a water-soluble nutrient essential for metabolism of carbohydrates, proteins, and fats. Furthermore, biotin serves as a coenzyme in enzymes responsible for histone modifications, gene regulation, and cell signaling processes.
Biotin supplements are often touted for their purported hair and nail health benefits; however, little scientific evidence exists to substantiate these claims. Due to possible interference with lab tests, it’s essential that any healthcare providers know which supplements you take.
Pantothenic Acid
Pantothenic acid, also known as vitamin B5, can be found in many foods and supplements alike, helping produce coenzyme A which plays an essential role in fatty acid synthesis as well as transference of acetyl groups to other proteins.
Nutritional needs for creating hormones like melatonin – which regulates your sleep/wake cycle – and acetylcholine (a neurotransmitter that transmits nerve signals throughout your body) is crucial.
