Role in the Body
Copper plays a role in bone, hemoglobin, red blood cells, collagen, and nerve sheath formation. It is also involved in the metabolism of vitamin C, energy production and needed for taste sensitivity.
Dietary Sources
Copper is found in oysters, lobster, and other shellfish, as well as in nuts, avocados, potatoes, organ meats, whole grains, beans, peas and raisins.
Who Is at Risk for Deficiency?
Deficiency is rare, although some people with celiac disease may have trouble absorbing copper.
Cautions
A rare disorder called Wilson's disease results in copper accumulation in the liver, causing toxicity and if left untreated, may result in death.
Friday, December 19, 2008
Boron: Role in the Body & Benefits
Role in the Body
Boron is necessary for healthy bones and calcium and for the metabolism of magnesium and phosphorous.
Dietary Sources
It is found in carrots, apples, grapes, pears, leafy vegetables, and grains.
Who Is at Risk for Deficiency?
Boron deficiency is rare, although some elderly people may need small supplements to aid in calcium absorption.
Benefits
It is thought that boron may prevent bone loss and demineralization, especially in postmenopausal women.
Boron is necessary for healthy bones and calcium and for the metabolism of magnesium and phosphorous.
Dietary Sources
It is found in carrots, apples, grapes, pears, leafy vegetables, and grains.
Who Is at Risk for Deficiency?
Boron deficiency is rare, although some elderly people may need small supplements to aid in calcium absorption.
Benefits
It is thought that boron may prevent bone loss and demineralization, especially in postmenopausal women.
The Electrolytes (Sodium, Potassium and Chloride)
Role in the Body
All are necessary for maintaining water balance and blood pH, nerve impulses, and muscle contraction. They are important for regulating blood pressure and are involved in transporting substances in and out of cells.
Dietary Sources
Sodium and chloride are found in virtually all foods. Good sources of potassium include apricots, bananas, dates, brewer's yeast, nuts, potatoes, and raisins.
Who Is at Risk for Deficiency?
People who have had severe vomiting or diarrhea may experience electrolyte imbalances, as may people taking diuretics.
Benefits
Potassium may protect against stroke, and keeping sodium-potassium balance is important for maintaining low blood pressure (reducing sodium and increasing potassium).
Cautions
High sodium intake is linked to high blood pressure.
All are necessary for maintaining water balance and blood pH, nerve impulses, and muscle contraction. They are important for regulating blood pressure and are involved in transporting substances in and out of cells.
Dietary Sources
Sodium and chloride are found in virtually all foods. Good sources of potassium include apricots, bananas, dates, brewer's yeast, nuts, potatoes, and raisins.
Who Is at Risk for Deficiency?
People who have had severe vomiting or diarrhea may experience electrolyte imbalances, as may people taking diuretics.
Benefits
Potassium may protect against stroke, and keeping sodium-potassium balance is important for maintaining low blood pressure (reducing sodium and increasing potassium).
Cautions
High sodium intake is linked to high blood pressure.
Sulfur: Role in the Body & Benefits
Role in the Body
Sulfur is required for the synthesis of a number of amino acids, and it protects against radiation and air pollution. It is also necessary for the keeping the integrity of the skin intact.
Dietary Sources
Good sources of sulfur include eggs, fish, milk and dairy products. It is also found in onions, cabbage, beans, garlic, kale, soybeans, and turnips.
Who Is at Risk for Deficiency?
Deficiency is unheard of.
Benefits
Because of its protective role against harmful substances, it may slow the aging process.
Cautions
No known toxicity.
Sulfur is required for the synthesis of a number of amino acids, and it protects against radiation and air pollution. It is also necessary for the keeping the integrity of the skin intact.
Dietary Sources
Good sources of sulfur include eggs, fish, milk and dairy products. It is also found in onions, cabbage, beans, garlic, kale, soybeans, and turnips.
Who Is at Risk for Deficiency?
Deficiency is unheard of.
Benefits
Because of its protective role against harmful substances, it may slow the aging process.
Cautions
No known toxicity.
Magnesium: Role in the Body & Benefits
Role in the Body
Magnesium is necessary for healthy bones and teeth, nerve transmission, muscle relaxation, and needed to produce hundreds of enzymes. It's involved in regulating blood pressure and keeps your heart beating. It also helps in calcium and potassium uptake.
Dietary Sources
Good sources include nuts, beans, dark green leafy vegetables, milk, soymilk, bananas, whole grains and seafood.
Who Is at Risk for Deficiency?
You may be at risk if you are an alcoholic, have diabetes, kidney disease, or have diarrhea, use laxatives often or vomit excessively (as in bulimia).
Benefits
May prevent sudden heart attacks, heart arrhythmias, lower blood pressure, prevent and lessen the severity of asthma attacks, may help diabetics control their blood sugar, may reduce migraine attacks, and along with calcium and vitamin D, prevents osteoporosis.
Cautions
At high doses magnesium can be toxic. If you suffer from congestive heart failure, you should not take magnesium supplements.
Magnesium is necessary for healthy bones and teeth, nerve transmission, muscle relaxation, and needed to produce hundreds of enzymes. It's involved in regulating blood pressure and keeps your heart beating. It also helps in calcium and potassium uptake.
Dietary Sources
Good sources include nuts, beans, dark green leafy vegetables, milk, soymilk, bananas, whole grains and seafood.
Who Is at Risk for Deficiency?
You may be at risk if you are an alcoholic, have diabetes, kidney disease, or have diarrhea, use laxatives often or vomit excessively (as in bulimia).
Benefits
May prevent sudden heart attacks, heart arrhythmias, lower blood pressure, prevent and lessen the severity of asthma attacks, may help diabetics control their blood sugar, may reduce migraine attacks, and along with calcium and vitamin D, prevents osteoporosis.
Cautions
At high doses magnesium can be toxic. If you suffer from congestive heart failure, you should not take magnesium supplements.
Tuesday, December 16, 2008
Calcium: Role in the Body & Benefits
Role in the Body
Calcium is necessary for strong bones and teeth. It is also needed for nerve transmission, hormone and enzyme production, blood clotting, muscle contraction, and controlling blood pressure.
Dietary Sources
The best sources are milk and dairy products such as yogurt and ice cream. Other sources include broccoli, spinach, kale, beans, nuts, tofu, sardines, and salmon.
Who Is at Risk for Deficiency?
You may be at risk if you are lactose intolerant, smoke, drink alcohol, or take steroid, thyroid, high-cholesterol drugs, or antacids. Female athletes and menopausal women are also at higher risk. If you are deficient in vitamin D, you can't absorb or use calcium.
Benefits
Calcium prevents osteoporosis and may prevent high blood pressure, decrease the risk of colon cancer, and prevent kidney stones (only if the calcium comes from dietary sources, not supplements).
Cautions
People with a history of kidney stones or disease should not take calcium supplements.
Calcium is necessary for strong bones and teeth. It is also needed for nerve transmission, hormone and enzyme production, blood clotting, muscle contraction, and controlling blood pressure.
Dietary Sources
The best sources are milk and dairy products such as yogurt and ice cream. Other sources include broccoli, spinach, kale, beans, nuts, tofu, sardines, and salmon.
Who Is at Risk for Deficiency?
You may be at risk if you are lactose intolerant, smoke, drink alcohol, or take steroid, thyroid, high-cholesterol drugs, or antacids. Female athletes and menopausal women are also at higher risk. If you are deficient in vitamin D, you can't absorb or use calcium.
Benefits
Calcium prevents osteoporosis and may prevent high blood pressure, decrease the risk of colon cancer, and prevent kidney stones (only if the calcium comes from dietary sources, not supplements).
Cautions
People with a history of kidney stones or disease should not take calcium supplements.
Pantothenic Acid: Role in the Body & Benefits
Role in the Body
Pantothenic acid, sometimes referred to as vitamin B5, is used by the body to make coenzyme A, an enzyme needed to break down fats and carbohydrates into usable energy. It is also important in red blood cell production, synthesis of cholesterol and hormones, nerve transmission, and healthy adrenal gland functions.
Dietary Sources
Found in most foods, the good sources include: meat, eggs, saltwater fish, milk, mushrooms, beans and fresh vegetables.
Who Is at Risk for Deficiency?
Alcoholics.
Cautions
No known toxicity.
Pantothenic acid, sometimes referred to as vitamin B5, is used by the body to make coenzyme A, an enzyme needed to break down fats and carbohydrates into usable energy. It is also important in red blood cell production, synthesis of cholesterol and hormones, nerve transmission, and healthy adrenal gland functions.
Dietary Sources
Found in most foods, the good sources include: meat, eggs, saltwater fish, milk, mushrooms, beans and fresh vegetables.
Who Is at Risk for Deficiency?
Alcoholics.
Cautions
No known toxicity.
Biotin: Role in the Body & Benefits
Role in the Body
Biotin is a member of the B vitamin family, although it is not considered a true vitamin in that it is made in our bodies by intestinal bacteria. It is necessary for the metabolism of carbohydrates, fats and proteins, and healthy skin, hair, and nails.
Dietary Sources
Most of our biotin is made by our intestinal bacteria, but it can be found in beef liver, brewer's yeast, cooked egg yolks, poultry, soybeans, saltwater fish, milk, cheese, rice bran and whole grains.
Who Is at Risk for Deficiency?
You may be at risk if you take long antibiotics for a long time, you are on a very low calorie diet for a long period of time, or bodybuilders who eat large quantities of raw eggs.
Benefits
There have been claims that biotin can prevent baldness, but the evidence is only in cases of an underlying biotin deficiency.
Cautions
Considered non-toxic.
Biotin is a member of the B vitamin family, although it is not considered a true vitamin in that it is made in our bodies by intestinal bacteria. It is necessary for the metabolism of carbohydrates, fats and proteins, and healthy skin, hair, and nails.
Dietary Sources
Most of our biotin is made by our intestinal bacteria, but it can be found in beef liver, brewer's yeast, cooked egg yolks, poultry, soybeans, saltwater fish, milk, cheese, rice bran and whole grains.
Who Is at Risk for Deficiency?
You may be at risk if you take long antibiotics for a long time, you are on a very low calorie diet for a long period of time, or bodybuilders who eat large quantities of raw eggs.
Benefits
There have been claims that biotin can prevent baldness, but the evidence is only in cases of an underlying biotin deficiency.
Cautions
Considered non-toxic.
Vitamin B12 (Cobalamin): Role in the Body & Benefits
Role in the Body
Vitamin B12, or cobalamin, is necessary for cell growth and division and healthy red blood cells. It is also involved in the formation of the myelin coat of nerve cells and is needed for proper digestion and absorption of food.
Dietary Sources
B12 is found in animal sources such as beef and lamb kidneys, beef, calf, and pork livers, fish, eggs, and small amounts are found in soybean products.
Who is at Risk for Deficiency?
You may be at risk if you are a strict vegetarian or vegan or if you are over the age 50. You may need additional B12 if you are pregnant or breastfeeding, smoke, or take drugs for heartburn or ulcers, or if you have been on prescription potassium supplements for a long time.
Benefits
Prevents anemia.
Cautions
No known toxicity. High doses of vitamin C should not be taken within an hour of B12.
Vitamin B12, or cobalamin, is necessary for cell growth and division and healthy red blood cells. It is also involved in the formation of the myelin coat of nerve cells and is needed for proper digestion and absorption of food.
Dietary Sources
B12 is found in animal sources such as beef and lamb kidneys, beef, calf, and pork livers, fish, eggs, and small amounts are found in soybean products.
Who is at Risk for Deficiency?
You may be at risk if you are a strict vegetarian or vegan or if you are over the age 50. You may need additional B12 if you are pregnant or breastfeeding, smoke, or take drugs for heartburn or ulcers, or if you have been on prescription potassium supplements for a long time.
Benefits
Prevents anemia.
Cautions
No known toxicity. High doses of vitamin C should not be taken within an hour of B12.
Folate (Folic Acid): Role in the Body & Benefits
Role in the Body
Also known as folic acid or folacin, folate is needed for energy production. It plays roles in synthesizing proteins and genetic material, building muscle, making new cells, especially red blood cells, and transmission of nerve signals.
Dietary Sources
The best sources of folic acid are liver (chicken, beef, lamb and pork), beans, green leafy vegetables, and brewer's yeast.
Who Is at Risk for Deficiency?
You may be at risk if you are elderly, pregnant or breastfeeding, you drink alcohol or smoke, you take birth control pills, or certain prescription medications for seizures, inflammatory bowel disease, rheumatoid arthritis, psoriasis or urinary tract infections.
Folic acid is a B Vitamin that everyone needs for cell growth. It is especially important for women who may become pregnant.
Benefits
The most well known benefit of folic acid is its ability to prevent neural tube defects, spina bifida, and anencephaly if taken in early pregnancy, preferably months prior to conception. Folic acid also breaks down homocysteine, which can prevent heart disease, and may prevent cervical and colon cancer.
Cautions
There is no known toxicity of folic acid. Note it can interfere with a number of anticonvulsant drugs.
Also known as folic acid or folacin, folate is needed for energy production. It plays roles in synthesizing proteins and genetic material, building muscle, making new cells, especially red blood cells, and transmission of nerve signals.
Dietary Sources
The best sources of folic acid are liver (chicken, beef, lamb and pork), beans, green leafy vegetables, and brewer's yeast.
Who Is at Risk for Deficiency?
You may be at risk if you are elderly, pregnant or breastfeeding, you drink alcohol or smoke, you take birth control pills, or certain prescription medications for seizures, inflammatory bowel disease, rheumatoid arthritis, psoriasis or urinary tract infections.
Folic acid is a B Vitamin that everyone needs for cell growth. It is especially important for women who may become pregnant.
Benefits
The most well known benefit of folic acid is its ability to prevent neural tube defects, spina bifida, and anencephaly if taken in early pregnancy, preferably months prior to conception. Folic acid also breaks down homocysteine, which can prevent heart disease, and may prevent cervical and colon cancer.
Cautions
There is no known toxicity of folic acid. Note it can interfere with a number of anticonvulsant drugs.
Vitamin B6 (Pyridoxine) : Role in the Body & Benefits
Role in the Body
Pyridoxine is essential for virtually every body function and like the other B vitamins, is involved in energy release from food. It is also involved with red blood cell formation, antibody production, the making of many neurotransmitters of the nervous systems, and is needed for the synthesis of DNA and RNA.
Dietary Sources
The best sources of pyridoxine are chicken, beef, pork, fish, eggs and milk. Fruits and vegetables are low in pyridoxine, but the best choices include: bananas, mangoes and potatoes.
Who Is at Risk for Deficiency?
You may be at risk if you drink alcohol, smoke, are a strict vegetarian or vegan, are pregnant or breastfeeding, take birth control pills, or take some prescription medications used to treat high blood pressure, rheumatoid arthritis, and asthma.
Benefits
Pyridoxine has been found to help people suffering from asthma, diabetic neuropathy, carpal tunnel syndrome, premenstrual syndrome, kidney stones, depression, morning sickness, and can help prevent heart disease.
Cautions
Too much pyridoxine can cause neurological symptoms such as tingling hands and feet.
Pyridoxine is essential for virtually every body function and like the other B vitamins, is involved in energy release from food. It is also involved with red blood cell formation, antibody production, the making of many neurotransmitters of the nervous systems, and is needed for the synthesis of DNA and RNA.
Dietary Sources
The best sources of pyridoxine are chicken, beef, pork, fish, eggs and milk. Fruits and vegetables are low in pyridoxine, but the best choices include: bananas, mangoes and potatoes.
Who Is at Risk for Deficiency?
You may be at risk if you drink alcohol, smoke, are a strict vegetarian or vegan, are pregnant or breastfeeding, take birth control pills, or take some prescription medications used to treat high blood pressure, rheumatoid arthritis, and asthma.
Benefits
Pyridoxine has been found to help people suffering from asthma, diabetic neuropathy, carpal tunnel syndrome, premenstrual syndrome, kidney stones, depression, morning sickness, and can help prevent heart disease.
Cautions
Too much pyridoxine can cause neurological symptoms such as tingling hands and feet.
Vitamin B3 (Niacin): Role in the Body & Benefits
Role in the Body
Niacin is involved in fat metabolism and energy production, and maintaining blood glucose levels. It is important for proper blood circulation and the synthesis of sex hormones. The body can make some of the niacin we need from tryptophan, an amino acid obtained from protein.
Dietary Sources
Niacin is found in meat, poultry, fish, eggs and many whole grains and cereals have niacin added. Tryptophan is abundant in protein foods such as milk and dairy products, eggs, meats, poultry, and fish.
Who Is at Risk for Deficiency?
You may be at risk if you are an alcoholic or a strict vegetarian or vegan.
Benefits
Niacin has been found to lower cholesterol and triglyceride levels in the blood at high doses. Note that high doses should be taken only under a doctor's supervision.
Cautions
Niacin supplements should not be taken if you are pregnant, diabetic, or suffer from gout, liver disease, or peptic ulcers or are on high blood pressure medicine. Excessive amounts of niacin taken over time can lead to liver damage. A reddening of the face and neck (flush) is common at some doses of niacin.
Niacin is involved in fat metabolism and energy production, and maintaining blood glucose levels. It is important for proper blood circulation and the synthesis of sex hormones. The body can make some of the niacin we need from tryptophan, an amino acid obtained from protein.
Dietary Sources
Niacin is found in meat, poultry, fish, eggs and many whole grains and cereals have niacin added. Tryptophan is abundant in protein foods such as milk and dairy products, eggs, meats, poultry, and fish.
Who Is at Risk for Deficiency?
You may be at risk if you are an alcoholic or a strict vegetarian or vegan.
Benefits
Niacin has been found to lower cholesterol and triglyceride levels in the blood at high doses. Note that high doses should be taken only under a doctor's supervision.
Cautions
Niacin supplements should not be taken if you are pregnant, diabetic, or suffer from gout, liver disease, or peptic ulcers or are on high blood pressure medicine. Excessive amounts of niacin taken over time can lead to liver damage. A reddening of the face and neck (flush) is common at some doses of niacin.
Vitamin B2 (Riboflavin): Role in the Body & Benefits
Role in the Body
Riboflavin is essential for extracting energy from the carbohydrates, protein, and fats in the foods you eat. It is also important for red blood cell formation, antibody production, and keeps the mucous membranes that line the mouth, eyes, nose throat, urinary and digestive tracts healthy.
Dietary Sources
Riboflavin is found in lean meats, poultry, fish, cheese, eggs, milk, whole or enriched grains, and vegetables such as asparagus, broccoli, mushrooms, avocados, and spinach.
Who Is at Risk for Deficiency?
You may be at risk for deficiency if you are older, exercise strenuously, are a strict vegetarian, have diabetes, irritable bowel syndrome or other malabsorption disorders, are pregnant or breastfeeding, or take tricyclic antidepressants or birth control pills.
Benefits
Some research suggests that riboflavin may reduce the incidence and severity of migraines. It is also thought to be beneficial in carpal tunnel syndrome, cataracts, rheumatoid arthritis and sickle cell anemia.
Cautions
There is no known toxicity.
Riboflavin is essential for extracting energy from the carbohydrates, protein, and fats in the foods you eat. It is also important for red blood cell formation, antibody production, and keeps the mucous membranes that line the mouth, eyes, nose throat, urinary and digestive tracts healthy.
Dietary Sources
Riboflavin is found in lean meats, poultry, fish, cheese, eggs, milk, whole or enriched grains, and vegetables such as asparagus, broccoli, mushrooms, avocados, and spinach.
Who Is at Risk for Deficiency?
You may be at risk for deficiency if you are older, exercise strenuously, are a strict vegetarian, have diabetes, irritable bowel syndrome or other malabsorption disorders, are pregnant or breastfeeding, or take tricyclic antidepressants or birth control pills.
Benefits
Some research suggests that riboflavin may reduce the incidence and severity of migraines. It is also thought to be beneficial in carpal tunnel syndrome, cataracts, rheumatoid arthritis and sickle cell anemia.
Cautions
There is no known toxicity.
Vitamin B1 (Thiamin): Role in the Body & Benefits
Role in the Body
Thiamin is involved in the breakdown of carbohydrates for energy. It is also important for brain function, memory and mental performance, proper growth, appetite, and heart function.
Dietary Sources
Good sources of thiamin include: pork, beef liver, fish, fortified breads, cereals, flour, and pasta, wheat germ, whole grains, nuts, sunflower seeds, beans, and peas.
Who Is at Risk for Deficiency?
Alcoholics are the group most at risk. Thiamin deficiency is also more common in schizophrenics, long-term kidney-dialysis patients, diabetics and the elderly. You may need more thiamin if you are pregnant or breastfeeding, take oral contraceptives, have an overactive thyroid or are on a high-carbohydrate diet. Large amounts of coffee and tea may also reduce the body's absorption of thiamin.
Benefits
Thiamin may prevent canker sores.
Cautions
There is no known toxicity.
Thiamin is involved in the breakdown of carbohydrates for energy. It is also important for brain function, memory and mental performance, proper growth, appetite, and heart function.
Dietary Sources
Good sources of thiamin include: pork, beef liver, fish, fortified breads, cereals, flour, and pasta, wheat germ, whole grains, nuts, sunflower seeds, beans, and peas.
Who Is at Risk for Deficiency?
Alcoholics are the group most at risk. Thiamin deficiency is also more common in schizophrenics, long-term kidney-dialysis patients, diabetics and the elderly. You may need more thiamin if you are pregnant or breastfeeding, take oral contraceptives, have an overactive thyroid or are on a high-carbohydrate diet. Large amounts of coffee and tea may also reduce the body's absorption of thiamin.
Benefits
Thiamin may prevent canker sores.
Cautions
There is no known toxicity.
Vitamin C: Role in the Body & Benefits
Role in the Body
Vitamin C, also called ascorbic acid, is necessary for the development and maintenance of the connective tissue, for healthy gums and wound healing, and it helps fight off infections and boost immunity. Vitamin C is a potent antioxidant and protects the body's tissues from free radical damage.
Dietary Sources
Good sources of vitamin C include: papayas, cantaloupe, citrus fruits, strawberries, green peppers, sweet red peppers, tomatoes, and broccoli.
Who is at Risk for Deficiency?
You may be at risk if you smoke, drink alcohol, are stressed, have diabetes, allergies, asthma, a cold or flu, have had recent surgery, are pregnant or breastfeeding, or take contraceptives, antibiotics, steroids or aspirin regularly.
Benefits
Vitamin C may prevent cataracts, heart disease and cancer and is helpful in allergies, asthma, high blood pressure, high cholesterol and diabetes.
Cautions
Very high doses of vitamin C may result in diarrhea. Aspirin and vitamin C taken together in large doses may cause stomach ulcers.
Vitamin C, also called ascorbic acid, is necessary for the development and maintenance of the connective tissue, for healthy gums and wound healing, and it helps fight off infections and boost immunity. Vitamin C is a potent antioxidant and protects the body's tissues from free radical damage.
Dietary Sources
Good sources of vitamin C include: papayas, cantaloupe, citrus fruits, strawberries, green peppers, sweet red peppers, tomatoes, and broccoli.
Who is at Risk for Deficiency?
You may be at risk if you smoke, drink alcohol, are stressed, have diabetes, allergies, asthma, a cold or flu, have had recent surgery, are pregnant or breastfeeding, or take contraceptives, antibiotics, steroids or aspirin regularly.
Benefits
Vitamin C may prevent cataracts, heart disease and cancer and is helpful in allergies, asthma, high blood pressure, high cholesterol and diabetes.
Cautions
Very high doses of vitamin C may result in diarrhea. Aspirin and vitamin C taken together in large doses may cause stomach ulcers.
Vitamin K: Role in the Body & Benefits
Role in the Body
Vitamin K is involved in blood clotting. It is necessary for the synthesis of prothrombin, which after various conversions forms the blood clot. Vitamin K is also necessary for bone formation and the making of new bone cells. While vitamin K can be obtained from dietary sources, bacteria that live in our intestines make much of the vitamin.
Dietary Sources
Vitamin K is found in dark leafy vegetables such as spinach, turnip greens, broccoli, green cabbage as well as in tomatoes, liver, egg yolks, whole wheat, fruits, cheese, ham and beef.
Who Is at Risk for Deficiency?
You may be at risk if you have liver disease, Crohn's disease, if you have been on antibiotics for an extended period of time, or take certain cholesterol-lowering drugs.
Benefits
Vitamin K is necessary for preventing, and may slow down, osteoporosis.
Cautions
Large doses should not be taken during the last month of pregnancy. Large doses of synthetic vitamin K can be toxic and cause liver damage. Antibiotics interfere with the absorption of vitamin K and kill the bacteria in the intestine responsible for synthesizing much of the body's vitamin K.
Vitamin K is involved in blood clotting. It is necessary for the synthesis of prothrombin, which after various conversions forms the blood clot. Vitamin K is also necessary for bone formation and the making of new bone cells. While vitamin K can be obtained from dietary sources, bacteria that live in our intestines make much of the vitamin.
Dietary Sources
Vitamin K is found in dark leafy vegetables such as spinach, turnip greens, broccoli, green cabbage as well as in tomatoes, liver, egg yolks, whole wheat, fruits, cheese, ham and beef.
Who Is at Risk for Deficiency?
You may be at risk if you have liver disease, Crohn's disease, if you have been on antibiotics for an extended period of time, or take certain cholesterol-lowering drugs.
Benefits
Vitamin K is necessary for preventing, and may slow down, osteoporosis.
Cautions
Large doses should not be taken during the last month of pregnancy. Large doses of synthetic vitamin K can be toxic and cause liver damage. Antibiotics interfere with the absorption of vitamin K and kill the bacteria in the intestine responsible for synthesizing much of the body's vitamin K.
Vitamin E: Role in the Body & Benefits
Role in the Body
Vitamin E is a potent antioxidant, protecting cells from free radicals and oxidative damage. It is also important in maintaining the immune system, and making red blood cells. Vitamin E improves circulation, promotes wound healing and reduces scarring.
Dietary Sources
Vitamin E is found in many oils, including: wheat germ, hazelnut, sunflower, almond, safflower, soybean and peanut oils, as well as in whole grain cereals, eggs, peaches, avocados, and leafy greens.
Who Is at Risk for Deficiency?
You may be at risk if you suffer from Crohn's disease, liver disease, cystic fibrosis, or it you are on a very low-fat, low-calorie diet.
Benefits
Higher doses of vitamin E may help to protect against heart disease, cancer, and cataracts, and boost the immune system.
Cautions
Vitamin E supplements and iron supplements should not be taken together, as inorganic forms of iron destroy vitamin E.
Vitamin E is a potent antioxidant, protecting cells from free radicals and oxidative damage. It is also important in maintaining the immune system, and making red blood cells. Vitamin E improves circulation, promotes wound healing and reduces scarring.
Dietary Sources
Vitamin E is found in many oils, including: wheat germ, hazelnut, sunflower, almond, safflower, soybean and peanut oils, as well as in whole grain cereals, eggs, peaches, avocados, and leafy greens.
Who Is at Risk for Deficiency?
You may be at risk if you suffer from Crohn's disease, liver disease, cystic fibrosis, or it you are on a very low-fat, low-calorie diet.
Benefits
Higher doses of vitamin E may help to protect against heart disease, cancer, and cataracts, and boost the immune system.
Cautions
Vitamin E supplements and iron supplements should not be taken together, as inorganic forms of iron destroy vitamin E.
Vitamin D: Role in the Body & Benefits
Role in the Body
Vitamin D is essential for the absorption and metabolism of calcium and phosphorus from food and for maintaining proper calcium levels in the blood. It is very important for strong bones and teeth, is involved in cell growth, enhances the immune system, regulates blood sugar levels, and is necessary for nerve impulse transmission and muscle contraction.
Dietary Sources
Vitamin D is found in fortified milk (all milk in the United States is fortified with vitamin D) and fortified cereals, butter, margarine, cheese, fish, and oysters.
In addition, the body can make vitamin D when the skin is exposed to sunlight. Direct sunlight on the face and arms for 10-15 minutes, three times a week is recommended to meet vitamin D requirements.
Who Is at Risk for Deficiency?
You may be at risk for deficiency if you don't get much sunlight, are a strict vegetarian or vegan, are lactose-intolerant, have kidney or liver disease, take certain cholesterol-lowering drugs, corticosteroids, or anticonvulsant drugs, or abuse alcohol. Older folks are also at risk as the skin makes less vitamin D as we age.
Benefits
Vitamin D may protect against colon cancer, and possibly breast and prostate cancers. Vitamin D can protect against hearing loss by strengthening the small bones of the ear. And in cream form, vitamin D can help relieve the skin disorder, psoriasis.
Cautions
Large doses of vitamin D over a period of time can be toxic. Vitamin D should not be taken without calcium.
Vitamin D is essential for the absorption and metabolism of calcium and phosphorus from food and for maintaining proper calcium levels in the blood. It is very important for strong bones and teeth, is involved in cell growth, enhances the immune system, regulates blood sugar levels, and is necessary for nerve impulse transmission and muscle contraction.
Dietary Sources
Vitamin D is found in fortified milk (all milk in the United States is fortified with vitamin D) and fortified cereals, butter, margarine, cheese, fish, and oysters.
In addition, the body can make vitamin D when the skin is exposed to sunlight. Direct sunlight on the face and arms for 10-15 minutes, three times a week is recommended to meet vitamin D requirements.
Who Is at Risk for Deficiency?
You may be at risk for deficiency if you don't get much sunlight, are a strict vegetarian or vegan, are lactose-intolerant, have kidney or liver disease, take certain cholesterol-lowering drugs, corticosteroids, or anticonvulsant drugs, or abuse alcohol. Older folks are also at risk as the skin makes less vitamin D as we age.
Benefits
Vitamin D may protect against colon cancer, and possibly breast and prostate cancers. Vitamin D can protect against hearing loss by strengthening the small bones of the ear. And in cream form, vitamin D can help relieve the skin disorder, psoriasis.
Cautions
Large doses of vitamin D over a period of time can be toxic. Vitamin D should not be taken without calcium.
Vitamin A: Role in the Body & Benefits
Role in the Body
Vitamin A is best known for its role as a component of proteins in the eye, which enable you to see in dim light. In addition, vitamin A boosts immunity, keeps the skin and mucous membranes moist, aids in fat storage and protein use, is necessary for new cell growth and is important in the formation of bone and teeth. Vitamin A can also be made by the body, as needed, from beta-carotene. Beta-carotene has antioxidant properties.
Dietary Sources
Sources of vitamin A include: liver, fatty fish (such as mackerel), egg yolks, cheese, and milk. Beta-carotene is found in red, orange, and yellow-pigmented plant foods and most dark leafy greens. Good sources include: apricots, cantaloupe, peaches, pumpkins, carrots, asparagus, red peppers, sweet potatoes, tomatoes, yellow squash, green beans, broccoli, spinach and turnip greens.
Who Is at Risk for Deficiency?
You may be at risk for vitamin A deficiency if you drink alcohol, smoke, are under severe stress, are pregnant or breastfeeding, take birth control pills, or take certain cholesterol-lowering drugs.
Benefits
Vitamin A may help protect against night blindness, cataracts, age-related macular degeneration, cancer, and heart disease.
Cautions
Vitamin A can be toxic if taken in large doses over a long period of time and can cause birth defects if taken in excess during pregnancy. Beta-carotene is not toxic, although larger doses can result in a harmless yellow-orange tint to the skin, which will disappear when levels are reduced. People with liver or kidney disease should talk to their doctor before taking vitamin A supplements.
Vitamin A is best known for its role as a component of proteins in the eye, which enable you to see in dim light. In addition, vitamin A boosts immunity, keeps the skin and mucous membranes moist, aids in fat storage and protein use, is necessary for new cell growth and is important in the formation of bone and teeth. Vitamin A can also be made by the body, as needed, from beta-carotene. Beta-carotene has antioxidant properties.
Dietary Sources
Sources of vitamin A include: liver, fatty fish (such as mackerel), egg yolks, cheese, and milk. Beta-carotene is found in red, orange, and yellow-pigmented plant foods and most dark leafy greens. Good sources include: apricots, cantaloupe, peaches, pumpkins, carrots, asparagus, red peppers, sweet potatoes, tomatoes, yellow squash, green beans, broccoli, spinach and turnip greens.
Who Is at Risk for Deficiency?
You may be at risk for vitamin A deficiency if you drink alcohol, smoke, are under severe stress, are pregnant or breastfeeding, take birth control pills, or take certain cholesterol-lowering drugs.
Benefits
Vitamin A may help protect against night blindness, cataracts, age-related macular degeneration, cancer, and heart disease.
Cautions
Vitamin A can be toxic if taken in large doses over a long period of time and can cause birth defects if taken in excess during pregnancy. Beta-carotene is not toxic, although larger doses can result in a harmless yellow-orange tint to the skin, which will disappear when levels are reduced. People with liver or kidney disease should talk to their doctor before taking vitamin A supplements.
Vitamins and Minerals: How Much Does Your Body Need?
They line the shelves of every pharmacy and health store, thousands of tiny bottles, claiming everything from improving memory and providing energy to preventing cancer and aging. In fact, chances are you take one or two, maybe a handful, daily. And if you don’t, maybe you should. What are these super pills? You guessed it – vitamin and mineral supplements. The biggest question in nutrition these days isn’t who needs vitamins and minerals, but how much.
In simplest terms, everyone requires vitamins and minerals. They are essential for life, fueling virtually every biochemical reaction in our bodies. It has long been realized that certain groups of people such as pregnant and breastfeeding women, chronic dieters, vegetarians, alcoholics, the elderly, and athletes often have increased nutrient needs and may require supplements. But for the most part, it has been assumed that the average, healthy adult can get all the vitamins and minerals their body needs from a healthy diet. The fact is most of us don’t.
Even if you are one of the few people who manage to eat a varied and healthy diet each and every day, factors such as environmental pollutants in our air and water; food filled with uncountable additives and preservatives; destructive agricultural practices which rob the soil of essential nutrients; food processing, storage and preparation – all reduce the nutrient content of food.
If that isn’t enough, physical and mental stress, illness, certain drugs, and a genetic predisposition towards certain diseases increase our nutrient needs. And taking into consideration the newest research, which suggests that higher doses of certain vitamins may protect against the development of chronic diseases such as cancer and heart disease, it might be a good time to visit a dietician or talk with your doctor about whether or not you might benefit from supplements.
What Are Vitamins and Minerals?
What Are Vitamins?
Vitamins are organic compounds essential for life that, with the exception of vitamin D, can only be obtained from food or supplements. While vitamin D can be found in dietary sources, the body also synthesizes it when sunlight meets the skin.
Fat-soluble Vitamins
Vitamins can be divided into two broad categories based on whether they dissolve in water or fat. The fat-soluble vitamins include A, E, D, and K. These vitamins are stored in the liver and fatty tissues, and therefore, it is not necessary to get a fresh supply every day. However, the fact that they can be stored also means that they can accumulate to toxic levels if taken in excess.
Water-soluble Vitamins
The rest of the vitamins, the family of B-vitamins (including thiamin, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folic acid and cobalamin) and vitamin C, dissolve in water. Any excess is harmlessly excreted in your urine, making toxic levels virtually impossible. But note that this also means that you need a fresh supply of these vitamins every day to maintain adequate levels.
Remember that while vitamins help you extract energy from food, they themselves provide no calories and thus no energy.
What Are Minerals?
Minerals are inorganic compounds found in rocks and metals, although we get them from plants grown in mineral-rich soil or animals that have eaten mineral-rich plants. There are at least 10 minerals essential for life and a few others we house in minute levels, although scientists haven’t pinned down an exact role for all of them in the body.
Macrominerals
Minerals are divided into two groups based on how much our bodies need. The major minerals, or macrominerals, are required in comparatively large amounts and include calcium, phosphorus, magnesium, potassium, sodium and chloride.
Trace Elements or Microminerals
Minerals required in very small amounts, less than 100mg/day, are called trace elements or microminerals. These include: boron, chromium, cobalt, copper, fluoride, iodine, iron, manganese, molybdenum, nickel, selenium, silicon, tin, vanadium, and zinc.
How Much Does Your Body Need?
Recommended Dietary Allowances
So now you know that you need 13 vitamins and some 15+ minerals, but how much does your body need? The Food and Nutrition Board of the Institute of Medicine developed the Recommended Dietary Allowances (RDAs) to help you out. These values reflect the amounts of vitamins and minerals you need daily to prevent deficiency diseases and are "safe and adequate" to meet the needs of most healthy people. They are the minimum values you need to prevent overt signs of deficiency diseases and are updated approximately every five years or so to reflect current research. A newer term, Reference Daily Intakes (RDIs), represents an average value recommended for children and adults over the age of four and will replace the complex RDAs. The RDIs and RDAs are basically the same.
Many nutritionists now think that the current values are too low and it is expected that future RDAs will be increased to address the issues of optimum health and disease prevention. In a position statement released by the American Dietetic Association, the criteria for establishing a recommended intake for a nutrient should not "assume that the recommended amounts can be met from dietary sources."
Meeting Your RDAs
According to Melanie Polk, RD, Director of Nutrition Education at the American Institute for Cancer Research, the best way to meet your RDAs is through a careful diet based on the Food Guide Pyramid. "Eating at least five servings of fruits and vegetables each day is essential," she says. Unfortunately, only one in ten people actually consume their recommended five servings.
Nutritionists agree that supplements are not a replacement for a healthy diet, but may be beneficial in addition to a healthy, varied diet. Carolyn Manning, Mag RD, and professor of nutrition and dietetics at the University of Delaware warns that relying too much on supplements can cause people to become irresponsible about their eating habits. Her motto, "Food first!"
There are additional health benefits from getting many of your nutrients from food. A group of recently discovered compounds found in plants called phytochemicals, are thought to protect against certain cancers. A few have been discovered but scientists think that there may be thousands of these compounds. "We don’t know exactly how they work, or if they work as a team with other phytochemicals or nutrients," says Polk, but they can’t be found in a pill.
Both Manning and Polk agree, that some groups require more nutrients than a healthy diet alone can provide.
In simplest terms, everyone requires vitamins and minerals. They are essential for life, fueling virtually every biochemical reaction in our bodies. It has long been realized that certain groups of people such as pregnant and breastfeeding women, chronic dieters, vegetarians, alcoholics, the elderly, and athletes often have increased nutrient needs and may require supplements. But for the most part, it has been assumed that the average, healthy adult can get all the vitamins and minerals their body needs from a healthy diet. The fact is most of us don’t.
Even if you are one of the few people who manage to eat a varied and healthy diet each and every day, factors such as environmental pollutants in our air and water; food filled with uncountable additives and preservatives; destructive agricultural practices which rob the soil of essential nutrients; food processing, storage and preparation – all reduce the nutrient content of food.
If that isn’t enough, physical and mental stress, illness, certain drugs, and a genetic predisposition towards certain diseases increase our nutrient needs. And taking into consideration the newest research, which suggests that higher doses of certain vitamins may protect against the development of chronic diseases such as cancer and heart disease, it might be a good time to visit a dietician or talk with your doctor about whether or not you might benefit from supplements.
What Are Vitamins and Minerals?
What Are Vitamins?
Vitamins are organic compounds essential for life that, with the exception of vitamin D, can only be obtained from food or supplements. While vitamin D can be found in dietary sources, the body also synthesizes it when sunlight meets the skin.
Fat-soluble Vitamins
Vitamins can be divided into two broad categories based on whether they dissolve in water or fat. The fat-soluble vitamins include A, E, D, and K. These vitamins are stored in the liver and fatty tissues, and therefore, it is not necessary to get a fresh supply every day. However, the fact that they can be stored also means that they can accumulate to toxic levels if taken in excess.
Water-soluble Vitamins
The rest of the vitamins, the family of B-vitamins (including thiamin, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folic acid and cobalamin) and vitamin C, dissolve in water. Any excess is harmlessly excreted in your urine, making toxic levels virtually impossible. But note that this also means that you need a fresh supply of these vitamins every day to maintain adequate levels.
Remember that while vitamins help you extract energy from food, they themselves provide no calories and thus no energy.
What Are Minerals?
Minerals are inorganic compounds found in rocks and metals, although we get them from plants grown in mineral-rich soil or animals that have eaten mineral-rich plants. There are at least 10 minerals essential for life and a few others we house in minute levels, although scientists haven’t pinned down an exact role for all of them in the body.
Macrominerals
Minerals are divided into two groups based on how much our bodies need. The major minerals, or macrominerals, are required in comparatively large amounts and include calcium, phosphorus, magnesium, potassium, sodium and chloride.
Trace Elements or Microminerals
Minerals required in very small amounts, less than 100mg/day, are called trace elements or microminerals. These include: boron, chromium, cobalt, copper, fluoride, iodine, iron, manganese, molybdenum, nickel, selenium, silicon, tin, vanadium, and zinc.
How Much Does Your Body Need?
Recommended Dietary Allowances
So now you know that you need 13 vitamins and some 15+ minerals, but how much does your body need? The Food and Nutrition Board of the Institute of Medicine developed the Recommended Dietary Allowances (RDAs) to help you out. These values reflect the amounts of vitamins and minerals you need daily to prevent deficiency diseases and are "safe and adequate" to meet the needs of most healthy people. They are the minimum values you need to prevent overt signs of deficiency diseases and are updated approximately every five years or so to reflect current research. A newer term, Reference Daily Intakes (RDIs), represents an average value recommended for children and adults over the age of four and will replace the complex RDAs. The RDIs and RDAs are basically the same.
Many nutritionists now think that the current values are too low and it is expected that future RDAs will be increased to address the issues of optimum health and disease prevention. In a position statement released by the American Dietetic Association, the criteria for establishing a recommended intake for a nutrient should not "assume that the recommended amounts can be met from dietary sources."
Meeting Your RDAs
According to Melanie Polk, RD, Director of Nutrition Education at the American Institute for Cancer Research, the best way to meet your RDAs is through a careful diet based on the Food Guide Pyramid. "Eating at least five servings of fruits and vegetables each day is essential," she says. Unfortunately, only one in ten people actually consume their recommended five servings.
Nutritionists agree that supplements are not a replacement for a healthy diet, but may be beneficial in addition to a healthy, varied diet. Carolyn Manning, Mag RD, and professor of nutrition and dietetics at the University of Delaware warns that relying too much on supplements can cause people to become irresponsible about their eating habits. Her motto, "Food first!"
There are additional health benefits from getting many of your nutrients from food. A group of recently discovered compounds found in plants called phytochemicals, are thought to protect against certain cancers. A few have been discovered but scientists think that there may be thousands of these compounds. "We don’t know exactly how they work, or if they work as a team with other phytochemicals or nutrients," says Polk, but they can’t be found in a pill.
Both Manning and Polk agree, that some groups require more nutrients than a healthy diet alone can provide.
Weigh Your Options With Juiced Up Smoothies
Smoothies are everywhere—at the mall, at the gym, even in your local supermarket. But when it comes to picking the right smoothie, dieticians advise, "Buyer beware."
The trend New Orleans bartenders started decades ago with their exotic blends of fruity alcoholic drinks has turned into a $340 million industry fueled by more health-conscious aficionados. Today’s smoothies are non-alcoholic—made up of fruit, dairy and a variety of other ingredients to create healthy smoother-than-milkshakes that double as drinkable meals. Body-builders get a workout boost by downing smoothies with protein powder and amino acids. New moms enjoy extra servings of calcium in yogurt-based smoothies. Cancer patients mix medicines and proteins in their smoothies.
"A smoothie is a really convenient way to get fruit in," says registered dietician Nadine Pazder, who recommends a simple breakfast smoothie recipe for those who might otherwise skip a morning meal. "It’s easy to get some dairy and protein and fruits in there, but there’s a big caution because they are not low calorie."
Because smoothie lovers tend to use the drinks as meal replacements, they often add powdered vitamins, minerals and herbs in an effort to increase the smoothie’s nutritional value. Some smoothie retailers even provide supplement pills for customers to buy a la carte.
When Additives are Not So Smooth
"I would be really cautious about the kind of additives that are being put into a smoothie," Pazder says. "Fruits in themselves have a lot of antioxidant benefits. To add additional vitamins is not necessary, and in some cases, may not even be safe."
Adding vitamins to commercial smoothies does not make up for the natural nutritional imbalance of the liquid meal, agrees registered dietician Carol Koprowski, Ph.D., who coordinates the University of Southern California’s master’s in preventive nutrition program.
Koprowski warns that adding megadoses of vitamins to smoothies, especially those that run through the body quickly, can be harmful, especially if consumers are already taking multivitamin supplements and other fortified foods like cereals and juices. "With high doses of water-soluble vitamins, what you end up with is very expensive urine," Koprowski says. "Evaluate dietary supplements the same way you would medication—just because they are natural, don’t assume they are safe, especially at higher doses."
Pazder adds that it’s important to be sure that any vitamins, minerals or herbs you add to your smoothie don’t interact with any prescription or over-the-counter medications you’re taking. For example, adding ginseng to a smoothie for an energy boost may increase the effect of estrogen for those on hormone therapy, or interact negatively with the heart medicine digoxin. Ginseng can also cause headache and manic episodes for people on MAO inhibitors like Nardil.
There are other dangerous interactions to be aware of: Always check with your doctor or pharmacist before adding to your smoothie.
Benefits to 'Juiced Up' Smoothies
Still, registered dietician Lisa Nicholson boasts the positive side to smoothie additives. Since many vitamins and minerals are better absorbed when taken with a meal, "juiced up" smoothies can be beneficial to those who don’t over-supplement in the rest of their diets. With the wide range of additives available, it’s possible to pick and choose the combination that best fits personal dietary needs.
Common additives and their benefits include:
Most important, she says, is that your smoothies are part of a balanced approach to your diet, whether you enhance them with additives or not.
The trend New Orleans bartenders started decades ago with their exotic blends of fruity alcoholic drinks has turned into a $340 million industry fueled by more health-conscious aficionados. Today’s smoothies are non-alcoholic—made up of fruit, dairy and a variety of other ingredients to create healthy smoother-than-milkshakes that double as drinkable meals. Body-builders get a workout boost by downing smoothies with protein powder and amino acids. New moms enjoy extra servings of calcium in yogurt-based smoothies. Cancer patients mix medicines and proteins in their smoothies.
"A smoothie is a really convenient way to get fruit in," says registered dietician Nadine Pazder, who recommends a simple breakfast smoothie recipe for those who might otherwise skip a morning meal. "It’s easy to get some dairy and protein and fruits in there, but there’s a big caution because they are not low calorie."
Because smoothie lovers tend to use the drinks as meal replacements, they often add powdered vitamins, minerals and herbs in an effort to increase the smoothie’s nutritional value. Some smoothie retailers even provide supplement pills for customers to buy a la carte.
When Additives are Not So Smooth
"I would be really cautious about the kind of additives that are being put into a smoothie," Pazder says. "Fruits in themselves have a lot of antioxidant benefits. To add additional vitamins is not necessary, and in some cases, may not even be safe."
Adding vitamins to commercial smoothies does not make up for the natural nutritional imbalance of the liquid meal, agrees registered dietician Carol Koprowski, Ph.D., who coordinates the University of Southern California’s master’s in preventive nutrition program.
Koprowski warns that adding megadoses of vitamins to smoothies, especially those that run through the body quickly, can be harmful, especially if consumers are already taking multivitamin supplements and other fortified foods like cereals and juices. "With high doses of water-soluble vitamins, what you end up with is very expensive urine," Koprowski says. "Evaluate dietary supplements the same way you would medication—just because they are natural, don’t assume they are safe, especially at higher doses."
Pazder adds that it’s important to be sure that any vitamins, minerals or herbs you add to your smoothie don’t interact with any prescription or over-the-counter medications you’re taking. For example, adding ginseng to a smoothie for an energy boost may increase the effect of estrogen for those on hormone therapy, or interact negatively with the heart medicine digoxin. Ginseng can also cause headache and manic episodes for people on MAO inhibitors like Nardil.
There are other dangerous interactions to be aware of: Always check with your doctor or pharmacist before adding to your smoothie.
Benefits to 'Juiced Up' Smoothies
Still, registered dietician Lisa Nicholson boasts the positive side to smoothie additives. Since many vitamins and minerals are better absorbed when taken with a meal, "juiced up" smoothies can be beneficial to those who don’t over-supplement in the rest of their diets. With the wide range of additives available, it’s possible to pick and choose the combination that best fits personal dietary needs.
Common additives and their benefits include:
- Wheat germ oil for energy:
Putting wheat germ oil in a smoothie adds protein and unsaturated fatty acids, along with minerals, B-Complex vitamins, Vitamin E and iron. - Vitamin C for enhanced immune function:
This antioxidant vitamin, which can be found in many fortified foods, is important for immune function, but dieticians caution that megadoses are not mega-effective and may even cause harm. Recommended dosages of Vitamin C can help the body absorb calcium, iron and folic acid and promote the formation of collagen. - Yeast for energy and nutrients:
Yeast additives increase smoothies’ protein content, and add B-Complex vitamins and minerals, including iron. - Spirulina for energy and appetite control:
Blue-green algae, a complete protein, are high in chlorophyll (which can freshen your breath), as well as B-Complex vitamins and minerals. It is purported to help stabilize blood sugar levels and thereby help control appetites. - Creatine for energy and muscle building:
This combination of amino acids, popular among body-builders, can increase muscle bulk as well as heighten energy levels. Following creatine dosage guidelines is essential—its abuse can lead to liver and kidney damage.
Most important, she says, is that your smoothies are part of a balanced approach to your diet, whether you enhance them with additives or not.
Do You Need Vitamins?
If you fall into any of these categories, talk with your doctor or a registered dietitian about supplements you may require.
Are you pregnant or breastfeeding?
It is no surprise that your nutrient needs increase during pregnancy as your body nourishes both you and your unborn baby, and again if you breastfeed. It is recommended that all women of childbearing age take a supplement that contains folic acid, preferably months prior to pregnancy and throughout early pregnancy. Adequate folic acid levels have been found to prevent a large percentage of neural tube birth defects. Other vitamin requirements increase as well, and most physicians prescribe a daily multivitamin for the duration of pregnancy and breastfeeding.
Do you drink a lot of alcohol?
Excess alcohol intake alters the body’s absorption, metabolism and secretion of a number of vitamins and minerals, most notably the B vitamins. To add insult to injury, most alcoholics have poor diets, replacing many of their calories with alcohol, placing them at further risk for deficiency.
Do you smoke?
Smoking reduces vitamin C levels and increases the production of free radicals, those pesky substances that tear around our bodies, damaging cells. Oxidation reactions caused by free radicals are thought to play a primary role in the development of cancer and heart disease.
Do you diet often?
People on frequent low calorie diets are at risk for nutrient deficiencies. Taking in less than 1200 calories a day makes it difficult to meet your nutrient needs through diet alone. In addition, people who cut certain food groups out of their diet are at risk for nutrient deficiencies and should talk to a dietician about supplements.
Are you a vegetarian?
Vegetarians are at high risk for vitamin B12 deficiency since this nutrient is found only in animal foods such as meat, milk, and eggs. Strict vegetarians may also fail to get adequate levels of calcium, zinc, and iron from their diet.
Are you lactose-intolerant?
If you can’t stomach dairy products, you are at risk for osteoporosis. Vitamin D and calcium supplements are generally recommended.
Do you take certain drugs?
A number of common drugs or medications affect vitamin and mineral needs. For instance, antibiotics, estrogen-containing birth control pills, certain cholesterol-lowering drugs, and regular use of aspirin can interfere or deplete the body of a number of vitamins and minerals.
Are you over age 50?
Elderly people often require supplements because of poor appetite and decreased nutrient absorption with increasing age. In addition, older folks generally take more prescription medications, many of which can interfere with the bodies use or absorption of certain nutrients.
Are you an athlete?
Athletes and people who exercise strenuously often require additional nutrients. The physical stress that training puts on the body increases vitamin and mineral requirements, as does increased excretion of many nutrients through perspiration.
Are you a woman?
Women often need additional calcium and vitamin D to increase bone mass and prevent osteoporosis. This is especially true after menopause when the protective effects of estrogen are lost. Women with very heavy menstrual periods may need extra iron and a multivitamin is sometimes recommended for women who take oral contraceptives because of altered metabolism of some nutrients.
Hand in hand with a healthy diet, supplements can be a safe and effective way in which to meet your body’s nutritional needs and increase your preventive efforts against degenerative diseases such as diabetes, heart disease, and cancer.
Are you pregnant or breastfeeding?
It is no surprise that your nutrient needs increase during pregnancy as your body nourishes both you and your unborn baby, and again if you breastfeed. It is recommended that all women of childbearing age take a supplement that contains folic acid, preferably months prior to pregnancy and throughout early pregnancy. Adequate folic acid levels have been found to prevent a large percentage of neural tube birth defects. Other vitamin requirements increase as well, and most physicians prescribe a daily multivitamin for the duration of pregnancy and breastfeeding.
Do you drink a lot of alcohol?
Excess alcohol intake alters the body’s absorption, metabolism and secretion of a number of vitamins and minerals, most notably the B vitamins. To add insult to injury, most alcoholics have poor diets, replacing many of their calories with alcohol, placing them at further risk for deficiency.
Do you smoke?
Smoking reduces vitamin C levels and increases the production of free radicals, those pesky substances that tear around our bodies, damaging cells. Oxidation reactions caused by free radicals are thought to play a primary role in the development of cancer and heart disease.
Do you diet often?
People on frequent low calorie diets are at risk for nutrient deficiencies. Taking in less than 1200 calories a day makes it difficult to meet your nutrient needs through diet alone. In addition, people who cut certain food groups out of their diet are at risk for nutrient deficiencies and should talk to a dietician about supplements.
Are you a vegetarian?
Vegetarians are at high risk for vitamin B12 deficiency since this nutrient is found only in animal foods such as meat, milk, and eggs. Strict vegetarians may also fail to get adequate levels of calcium, zinc, and iron from their diet.
Are you lactose-intolerant?
If you can’t stomach dairy products, you are at risk for osteoporosis. Vitamin D and calcium supplements are generally recommended.
Do you take certain drugs?
A number of common drugs or medications affect vitamin and mineral needs. For instance, antibiotics, estrogen-containing birth control pills, certain cholesterol-lowering drugs, and regular use of aspirin can interfere or deplete the body of a number of vitamins and minerals.
Are you over age 50?
Elderly people often require supplements because of poor appetite and decreased nutrient absorption with increasing age. In addition, older folks generally take more prescription medications, many of which can interfere with the bodies use or absorption of certain nutrients.
Are you an athlete?
Athletes and people who exercise strenuously often require additional nutrients. The physical stress that training puts on the body increases vitamin and mineral requirements, as does increased excretion of many nutrients through perspiration.
Are you a woman?
Women often need additional calcium and vitamin D to increase bone mass and prevent osteoporosis. This is especially true after menopause when the protective effects of estrogen are lost. Women with very heavy menstrual periods may need extra iron and a multivitamin is sometimes recommended for women who take oral contraceptives because of altered metabolism of some nutrients.
Hand in hand with a healthy diet, supplements can be a safe and effective way in which to meet your body’s nutritional needs and increase your preventive efforts against degenerative diseases such as diabetes, heart disease, and cancer.
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