Vitamins: Should You Supplement?
Your Vitamin Guide to Healthy Living
The National Center of Complementary and Integrative Health explains that vitamins are organic molecules that play an essential role in the body's normal functioning. Often, people refer to a wide variety of supplements as "vitamins," yet only around a dozen proper vitamins are commonly taken. Some common vitamins include A, C, D, E, K, and multiple B vitamins.
The rest of the supplements fall into the categories of either amino acids, fatty acids or minerals.
Since people are not able to produce enough of all the essential vitamins within their bodies, the best way to make sure the required vitamins are present is to get them through a healthy diet. The Dietary Guidlines for Americans has information on ways to make this possible by eating nutritious foods.
If it is not possible to get the appropriate amount of vitamins through diet alone due to health complications or a restrictive diet, then supplementing with vitamins may be appropriate. In these cases, it is always best to consult with your physician in order to identify what needs to be supplemented and the correct amount that should be taken.
One of the most important parts of your healthcare to discuss with your physician
involves sharing everything that you take for your health or to treat a problem. Supplements,
herbal treatments, and vitamins are all drugs that have effects which can be good
or bad. Together, you and your physician should talk about which products to take
for your body.
Types of Vitamins
Supplements that are considered vitamins can be further broken down into two categories: water-soluble and fat-soluble. As explained in the National Library of Medicine, water-soluble vitamins are dissolved in water and tend to pass more quickly through the body as you drink more water. These can be found commonly in fruit and vegetables and include vitamin C and the B vitamins such as B2, B3, B5, B6 and B12.
The Cleveland Clinic explains that fat-soluble vitamins, on the other hand, are dissolved in fat within the body and can be stored for later use. The fat-soluble vitamins are vitamins A, D, E and K. They can be found in foods such as dairy, animal products, nuts and vegetables.
Vitamin Definciencies
Not having enough vitamins can lead to a multitude of issues in the body and cause a person to not feel fully healthy.
Specific vitamins can have different effects on the human body:
- Vitamin A - Assists with the immune system, keeps hair healthy, and commonly known for helping maintain good vision.
- Vitamin B - The numerous B vitamins play important roles in many body processes, including getting energy from food, aiding brain functions, and creating healthy skin.
- Vitamin C - Helps in healing the body, as well as creating muscle, cartilage and blood vessels.
- Vitamin D - Special as it is mainly obtained through exposure to sunlight instead of through ingesting foods. Important in creating strong bones and muscles.
Other Supplements
When looking for vitamins at the store or researching online, many people will come across other supplements such as minerals, amino acids and fatty acids. While not actual vitamins, these supplements can be just as crucial in maintaining a healthy diet and body.
The Harvard T.H. Chan states that essential minerals are elements that aid in the function of the body, and common examples found in food include potassium, sodium, calcium, iron and zinc. Amino and fatty acids also play important roles in the body but must be taken in through food, as the body does not produce them independently.
When to Take Vitamins
The best way to ensure you are taking in enough vitamins is through a healthy diet. If this is not possible, talking with a healthcare provider is a good idea, as proper dosage and vitamins can be identified. It is also important to discuss supplement usage with a physician, as some supplements can interact with medication and have stronger effects in certain individuals.