Vitamin supplements are an important part of maintaining good health in small doses. When it comes to filling nutritional gaps in diet alone, supplements can provide the boost your body needs to remain working optimally and healthy.
Dietitians recommend getting most vitamins through eating healthily and varied, yet balanced meals. For some individuals however, taking multivitamin supplements may be necessary.
Vitamin A
Vitamin A is one of the most essential vitamins for overall good health. It not only supports eye and skin health, but also immunity, cell division and reproduction. Furthermore, vitamin A protects mucus membranes in your lungs, intestines and urinary tract, helping protect them against infections while contributing to sebum production – an oily substance which lubricates joints and other parts of the body.
Vitamin A in your diet comes from preformed retinol (also called retinal), or from provitamin A carotenoids like beta-carotene and alpha-carotene – antioxidant forms of the vitamin which your body converts into retinol as needed. The tolerable upper intake level for preformed vitamin A daily consumption is set at 3,000mcg; exceeding this amount may lead to liver damage.
Vitamin A supplements should only be taken under the supervision of a health care professional, with multivitamins offering both preformed vitamin A and its precursors being ideal. In addition, always make sure the supplement has been third-party tested.
Vitamin B
Vitamin B (sometimes referred to as the ‘B-group’ vitamins) consists of eight water-soluble nutrients known as B vitamins: Thiamine (vitamin B1), Riboflavin (vitamin B2), Niacin (nicotinic acid), Folic Acid (vitamin B9), Pantothenic Acid (vitamin B5) and Pyridoxyine (vitamin B6) play important roles in maintaining proper cellular functions in our bodies – each playing an integral part. Together they play vital roles that allow our cells to operate optimally! Biotin and Cobalamin (vitamin B12) play crucial parts in maintaining optimal cell health and functionality within our bodies cellular functions.
Vitamin supplements may provide additional support. Insufficient diet intake could leave some deficient, however.
Government figures demonstrate that significant portions of populations in several developed nations fail to consume adequate quantities of any of the micronutrients included in recommended daily allowances (RDA). Vitamin B complex deficiencies in particular can cause symptoms ranging from mild fatigue and weakness to neuropsychiatric disorders. Folate and vitamin B12, two essential ‘B-group’ vitamins required for cell growth and metabolism. Adequate levels of folic acid can prevent certain developmental issues during gestation while adequate levels of Vitamin B12 reduce risk for pernicious anemia.
Vitamin C
Most people are familiar with vitamin C’s role in helping prevent and treat colds; however, registered dietitian Devon Peart, RD, MHSc provides more insight. She says vitamin C provides many other advantages for the human body.
Most Americans consume enough vitamin C in their diet, yet deficiencies can result in scurvy. A deficiency is particularly likely among people living in poverty or smoking or who have certain medical conditions.
Vitamin C is water-soluble and any excess amounts leave through urine. To assist consumers in comparing vitamin content in foods and supplements against their total diets, the FDA developed daily values (DVs). Foods providing 20% or more of an adult DV for vitamin C are considered high sources; 90 mg for adults; children may require less. Some dietary supplements contain ascorbic acid; others may use calcium ascorbate forms of it or include dehydroascorbate, calcitriol or trace amounts of lyxonate or xylonate for better comparison of their respective vitamin content within their total diets. The FDA developed daily values (DVs). These DVs allow consumers to compare vitamin contents across foods and supplements across products within contexts of their total diet; Foods providing 20% or more than these values are considered “high sources”. For adults the daily values (DV) for Vitamin C for adults is 90 mg while childrens is lower. For adults the daily value for vitamin C is lower. Adult adults’ daily recommended Value VV of 90 mg Vs Vs Vs Vs Vs Vs Vs Vs Vs Vs Vs Vs Vs Vs Vs Vs Vs Vs Vs Vs Vs Vs to compare products within context. For adults 90 mg Vs Vsvs to VVVVs are considered high sources Vs for VV Vs are 90m but other forms may use calcium Ascorbate Vs plus dehydroascorbate Vsvs lower Vvs Vvs Vvs Vs are lower. Vvs are lower. Vv xylonate Vs in addition, V XY.xylonate V Xylonate Vs are considered higher Xylonate V XYLANATE +/Xylonate +/Xylonate +Xylonate +xylonate+XY, while some may contain dehydro = 90/V for children V…
Vitamin D
Vitamin D (also referred to as calciferol) is a fat-soluble vitamin that aids calcium absorption through intestinal absorption, maintaining adequate serum calcium concentrations to support bone formation and prevent hypocalcemic tetany (involuntary contraction of muscles causing spasms). Furthermore, Vitamin D also protects older adults against osteoporosis.
Most people can easily obtain all of their required vitamin D through diet or sunlight exposure; however, certain populations are vulnerable to vitamin D deficiency: those who spend much of the year indoors, with limited sun exposure or taking medications which interfere with fat absorption or metabolism (e.g. weight loss drugs orlistat and alli), potentially leading to low 25(OH)D levels.
Studies conducted as part of observational trials have suggested that vitamin D supplementation reduces the incidence of several cancers, such as colorectal, lung and pancreatic. However, the VITAL clinical trial discovered that neither D nor calcium supplements reduced cancer rates or death rates among healthy adults.
