Vitamins, minerals and herbs that can prevent or treat nutritional deficiencies as well as increase energy and immune function are referred to as nutritional supplement products.
Supplements may not always be necessary if your diet is healthy; however, they can be particularly useful if food options are limited or you have any absorption issues.
Vitamin C
Vitamin C — found in oranges, berries and tomatoes among other foods as well as supplements — has long been recognized for its ability to prevent colds and speed wound healing, according to registered dietitian Devon Peart. But registered dietician says this powerful antioxidant vitamin offers much more.
Vitamin C works as an antioxidant to shield our bodies against free radicals – unstable molecules which damage cells and cause premature aging, cardiovascular disease and oxidative stress. Furthermore, it plays an essential role in the growth and development of tissues as well as wound healing and immune boosting.
Low levels of vitamin C intake can result in scurvy, which leads to anemia, bleeding gums and swollen joints. High doses may interfere with iron absorption; pregnant women should therefore not take large doses. Some research indicates that supplementing vitamin C could benefit those living with diabetes although evidence for such claims remains conflicted.
Vitamin E
Vitamin E is a fat-soluble vitamin (dissolves in fat) found in seeds, nuts and leafy green vegetables. As an antioxidative it supports immunity by protecting cells against damage caused by free radicals while widening blood vessels to prevent excessive clotting. Studies indicate its possible application as prevention/treatment for certain forms of cancer as well as its importance to eye health.
Studies and clinical trials have linked higher intakes of vitamin E with decreased heart disease risks; however, large randomized clinical trials have failed to demonstrate any benefits from taking supplements in healthy people or those at low risk for heart disease. Excessive intake may increase bleeding risk in the brain or nose and interfere with the absorption of other vitamins (especially K) which may reduce their effectiveness against cancer drugs.
Minerals
Minerals are inorganic substances essential to keeping our bodies healthy. They’re divided into macro and micro minerals depending on what amount your body requires, with most people getting all of their daily requirement from diet alone; if this isn’t sufficient or due to health concerns, doctors may suggest supplements instead.
Minerals include calcium, copper, iron, magnesium, phosphorus and potassium. Zinc is an essential mineral for immune system functioning, wound healing and cell division – found in oysters, red meat, poultry and beans among many foods. Magnesium provides bone strength as well as heart rhythm regulation and blood pressure regulation – avocado, bananas nuts and whole grain contain magnesium as do avocadoes bananas nuts and Brazil nuts as sources for selenium antioxidant protection against infections. Most multivitamins include these essential minerals. Look out for ones labeled USP to ensure quality and strength standards are met.
Super B Complex
B vitamins can be found in many food sources such as milk, eggs, fish, dark leafy greens and beans. You can also take vitamin B complex supplements which provide all eight water-soluble B vitamins: Thiamine (thiamin), riboflavin, niacinamide, pantothenic acid biotin folate and folic acid – this may lead to neon yellow urine being produced as the body works through its system and eliminates excess vitamins from your system. Note: overdoing it with B-complex may produce neon yellow urine as it works its way through your system – this harmless side effect will pass as soon as your system gets rid of its extra vitamins.
Dietitians generally advise taking a daily B-complex supplement to prevent deficiency, particularly among older adults, those living with certain health conditions and those on restricted diets. When selecting your supplement, look for one with third party testing such as Consumer Labs or NSF seal of approval; such medications as proton pump inhibitors which decrease stomach acid production or metformin used to treat diabetes may interfere with absorption of B3 and B9 vitamins; for best results always consult with your healthcare provider on specific recommendations tailored just to you.
