Dietary supplements are an extremely lucrative industry, but most research finds no correlation between their consumption and improved health outcomes. That being said, certain supplements may still be important, particularly during pregnancy and for people on restricted diets.
Folic acid can help lower birth defect risks; however, most vitamins taken as dietary supplements are best absorbed when consumed along with food.
Vitamin C
Vitamin C is a water-soluble nutrient that plays an essential role in supporting healthy cells and tissues, acting as an antioxidative to combat oxidative stress, wound healing, and wound prevention. Commonly taken as ascorbic acid supplements in supplement form; its presence can also be found naturally in certain fresh fruits and vegetables such as citrus fruits, strawberries, cantaloupes tomatoes red and green peppers as well as potatoes.
Research suggests that taking high doses of vitamin C could be useful in treating certain conditions, including the common cold or heart disease, but clinical trials have had mixed results. Regardless, vitamin C remains an integral component of an optimally healthy diet.
Studies suggest that an increased intake of vitamin C from food may reduce cancer and other health issues; however, further research needs to be conducted into how much is necessary to achieve optimal health benefits. It is possible that high doses could interfere with cancer treatments such as chemotherapy and radiation therapy and anyone undergoing these therapies should discuss supplement use with their oncologist before beginning.
Vitamin D
Vitamin D (calciferol) is a fat-soluble vitamin produced in the skin when exposed to sunlight, and then used as a food or supplement source. It helps absorb calcium and phosphate for bone health, including growth and maintenance of healthy bones in children as well as adults; deficiency leads to conditions like rickets in children or osteomalacia in adults, both characterized by soft bone structures.
Observational studies indicate that higher serum 25(OH)D levels may reduce cancer risks, yet clinical trials have been inconclusive. In both the Women’s Health Initiative (WHI) and VITAL trials, supplementing vitamin D3 or calcium did not decrease breast cancer incidence or mortality over a median follow-up of 7 years [94].
Vitamin D can also help prevent bone conditions that arise when the body cannot take in and use calcium, including familial hypophosphatemia and multiple sclerosis. Furthermore, Vitamin D could possibly treat cognitive decline; more research must be conducted before concluding whether this treatment works.
Magnesium
Magnesium is a key mineral for muscle function, helping muscles squeez and relax properly. Regular exercisers may find increased energy from magnesium and reduced risk of high blood pressure over time. Furthermore, C-reactive protein levels (an indicator of inflammation) decrease as well. Doctors sometimes prescribe magnesium for controlling heart rhythm abnormalities after suffering a heart attack and as preventative and relief treatments against migraine headaches due to how it regulates neurotransmitters and restricts blood vessel constriction – two key contributors of headache pain relief!
Research indicates a correlation between magnesium intake and decreased risk of metabolic syndrome – an array of symptoms linked to diabetes and heart disease – and lower risks of osteoporosis after menopause for women. Magnesium appears to increase bone density as well as improving calcium and vitamin D levels within the body, although exactly how that happens remains unknown.
Vitamin B12
Your body doesn’t produce its own vitamin B12, so it is vital that you consume enough from food sources. Vitamin B12 plays a key role in many functions such as nerve function and red blood cell production; additionally, it breaks down homocysteine which raises risks of heart disease and stroke.
Apart from eating foods rich in vitamin B12, you can also supplement with it through dietary supplements. Look out for it in multivitamin/mineral products or B-complex vitamins; hydroxocobalamin may also provide easy absorption into your system.
Your doctor may prescribe injections of cyanocobalamin or hydroxycobalamin to treat severe vitamin B12 deficiency caused by pernicious anemia, tropical sprue or pancreatic insufficiency. Although limited clinical trial evidence shows high vitamin B12 intakes increase cancer risks, some observational studies indicate they reduce heart disease and dementia risks instead.
