Many people take vitamin supplements, but it’s important to keep in mind that they shouldn’t replace a nutritious and healthful diet. Always consult your physician regarding recommendations regarding taking them and read labels carefully for drug interactions and risks.
Registered dietitians advocate getting most vitamins through food rather than supplements, but if necessary, opt for products that have been USP verified and have clinical trial evidence of safety and effectiveness.
Vitamin A
Vitamin A is an essential nutrient essential to cell growth, immune function, vision development and fetal development. Additionally it has antioxidant properties. There are two forms of Vitamin A available – preformed retinol and provitamin A carotenoids such as beta-carotene. Dietary sources of this nutrient include liver, egg yolks and dark leafy vegetables as dietary sources; too much preformed Vitamin A could potentially cause toxicity issues.
Supplements that contain preformed vitamin A (retinyl acetate and retinyl palmitate) and beta-carotene can be found both as single products and multivitamins.
Vitamin C
Vitamin C is a water-soluble vitamin found in many food sources, particularly citrus fruits, berries and vegetables. Additionally, non-prescription dietary supplements contain Vitamin C.
Humans cannot produce vitamin C endogenously and must obtain it through food sources. A deficiency can result in scurvy; fortunately, vitamin C has low toxicity levels when taken orally at normal dosage amounts without adverse side effects or discomfort.
Vitamin D
Vitamin D is an essential nutrient, essential for proper bone health. It works to facilitate calcium absorption and ensure adequate serum calcium and phosphate levels to support strong bones in children while warding off osteomalacia in adults.
Food and Nutrition Board (FNB) committee established recommended daily allowances (RDAs) of vitamin D according to what’s needed to promote healthy bone formation, while setting upper intake limits (ULs) so as to prevent excessive intakes that could have negative health ramifications.
Vitamin E
Vitamin E is an antioxidative that protects against oxidative damage. It can be taken in supplement form or found naturally in foods, with best absorption occurring when combined with vitamin C; additionally, this fat-soluble antioxidant has multiple uses.
Massive doses of vitamin E may interfere with blood-clotting medications or cause bleeding in the brain (hemorrhagic stroke) (3). Furthermore, they may increase your risk for prostate cancer (4).
Vitamin K
Vitamin K is a fat-soluble vitamin that assists your body in producing proteins needed for blood clotting and building strong bones. You’ll find vitamin K1 (phylloquinone) as well as menaquinones with various lengths of isoprenoid side chains both in foods and dietary supplements.
Some studies suggest that high intakes of phylloquinone and menaquinone could lower risk for heart disease; however, more research needs to be conducted.
Calcium
Calcium may be best known for its role in building strong bones, but it also plays an important role in keeping nerves firing properly and muscles working, as well as potentially helping prevent preeclampsia in high-risk women.
Yogurt, cheese and leafy green vegetables are good sources of calcium; any supplement should state how much elemental calcium it contains so your body can actually use it.
Magnesium
Magnesium helps keep heartbeat steady and lowers blood pressure, as well as supporting bone health.
Studies link low magnesium intakes with higher anxiety levels, and may even reduce symptoms associated with Restless Leg Syndrome (RLS).
Diets that provide enough magnesium are vital for healthful bodies. A dietitian can assist you in selecting foods to consume and providing vitamin supplements with adequate magnesium amounts for you.
Zinc
Zinc is an essential mineral required for nearly 100 enzymes involved in chemical reactions that produce DNA and proteins as well as supporting taste and smell perception. This nutrient plays an especially critical role during gestation, childhood and adolescence.
Zinc can be found in food sources like meat and fish as well as supplements like zinc gluconate, zinc acetate and zinc sulfate. Studies indicate that zinc may assist wound healing while also decreasing oxidative stress levels.
Omega-3 Fatty Acids
Omega-3 fatty acids are “healthy fats” that must come from your diet or supplements if your body doesn’t produce them on its own. Omega-3s help keep your heart, lungs, blood vessels, and immune system working effectively and are essential components of overall wellness.
One large, randomized controlled trial showed that taking 1 gram/day of long-chain omega-3 fatty acids containing EPA and DHA for approximately six years did not reduce risk of ischemic stroke or cardiovascular mortality compared to taking placebo [174]. Other trials with similar treatments produced similar null findings.
Vitamin B6
Vitamin B6 can be found both in food sources and multivitamin supplements, and its active form, pyridoxal 5′ phosphate (PLP), assists over 100 enzyme reactions.
Studies have demonstrated the use of high doses of vitamin B6 for treating nausea and vomiting during pregnancy, depression, PMS, anxiety and to reduce homocysteine levels which increase heart disease risks.
