Vitamins, Minerals and Supplements
Vitamins have long been recognized as an essential part in the nutrition team . From the tentative gropings, where sailors recognized that limes prevented scurvy, to the solid research data surrounding vitamin C by Linus Pauling, we have come a long way.
There is a catalogue of vitamin preparations, minerals and supplements available to us, and vitamin sales are no longer the domain of health food stores: supermarkets have a section of vitamins and nutritional supplements, and the variety can be confusing to the consumer. Yet it is a fallacy to believe, that we must acquire all the varieties in capsule or tablet form. With proper food intake we get the essential vitamins and minerals, and we are going back to Hippocrates again, who suggested that food be our medicine.
Undeniably there are times where vitamins should be supplemented: patients with pernicious anemia benefit from vitamin B 12 injections. Pregnant mothers are encouraged to take prenatal vitamin supplements. A crucial supplement in pregnancy is folic acid, which reduces the likelihood of spina bifida in the baby. It is further known that in infancy the baby will not get enough vitamin D in milk, and accordingly the vitamin is administered as drops in a bit of formula or baby food. Vitamin C has also been associated with benefits in the cold and flu season.
Multivitamin preparations are of importance, where our food intake is just not quite enough to meet the demands: pregnancy, as discussed before, is such a situation, but breastfeeding a baby puts high demands on the nursing mother.
Anybody recovering from an illness will benefit likewise from a multivitamin supplement, and whoever is not eating properly, which can be the case during stress or travel, will do well using a well balanced vitamin supplement. Vitamins are not miracle drugs. They can boost our resistance to illness and contribute to our well being. Consider them like insurance. They can be your ally, but you are still having to do your part with good nutrition and a healthy lifestyle. Do not fall into the trap of starting your day with a big array of supplements. More is usually not better, and exaggerated doses of vitamins can be harmful: for instance, huge doses of vitamin A will have toxic effects on your liver, which is not exactly a prescription for health and energy. Too much calcium can significantly raise your risk for developing kidney stones. It does not mean that you now turn around and avoid any vitamin supplement. What you need is balance and moderation, whether it comes to food intake or to supplements. This has been only a short overview regarding vitamins and supplements and this is summarized in the table below as well. However, there are very good other websites that discuss this topic in much more detail. Here is one gives an overview regarding vitamins.
One of the more interesting new developments is the supplementation with amino acids that help the body to build up the human growth hormone (HGH), which may postpone aging.
As stated before, most of your vitamins will come from your food. There are some vitamins, which are like a form of insurance contributing to your health (Ref. 1, p. 276):
Vitamins and supplements, your basic "life insurance" |
Fish Oil |
important for omega-3 fatty acids, can be taken in capsule form or as oil; about 700 mg to 1000mg per day. Read labels,often omega-6 mixed in; omega-3 must be major part of it |
| Vitamin E |
associated with a healthy heart . 400 IU per day will be adequate, unless you had a heart attack or have a cardiac risk, ask your doctor. |
| Vitamin C |
the "anti-oxidant"vitamin; associated with protection against colds and flus in winter, promotes wound healing. 500 mg daily will do. |
| Calcium and Magnesium |
important for everybody; associated with bone health and important for post-menopausal females. Your most inexpensive source are calcium carbonate chew-tablets like Rolaids. Four tablets per day will be enough |
| vitamin B complex |
known to be the "stress" vitamin, but not a must; amply found in vegetables; stress is better managed by relaxation exercises |
Multivitamin supplements |
as discussed this is only needed, if your nutrition is not adequate or when pregnancy, breast feeding or recovering from illness puts more demands on your system |
With this approach you will not empty out your wallet or overfill your medicine shelf. And as I mention the medicine shelf, it is important to note, that vitamins and supplements should be stored away from children. The interesting colorful capsules that are beneficial in small amounts can pose a hazard in an overdose for children! |
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