What vitamins should you take regularly?
Are there any important vitamins? And which ones are not beneficial?
You probably have a friend who swears by taking a vitamin every morning. They may have even boasted about their newfound energy, glowing skin, and super-strong immune system. Chances are, you’ve wondered if you should start your vitamin journey and start your day with a supplement. Which vitamins should you take regularly? And do you even need them?
MigNews will share the opinions of experts on this matter so that you can stop guessing and understand whether you should buy supplements.
Do you need vitamins?
First things first: Yes, everyone needs vitamins for optimal health. “Vitamins are important throughout life. And there are some vitamins that play a more important role at different times in life,” says Amanda Sauceda, a gut health nutritionist. But that doesn't mean you have to take vitamins in pill or supplement form.
Here's the thing: There are 13 essential vitamins: vitamins A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate), says Amy Margulies, a nutrition expert.
Of these, “vitamin D, vitamin C, and B vitamins are key for overall health,” says registered dietitian Alyssa Simpson. “They help support a healthy immune system, high energy levels, and endurance.”
Experts agree that you should aim to reach the recommended daily intake of these key vitamins from food before resorting to any supplements. “A healthy diet with fruits, vegetables, whole grains, and fish is one of the best ways to get the micronutrients your body needs,” says Margulis. “It’s also a great way to naturally replace processed foods, red meat, and other less nutritious foods with ones that actually support your overall health.”
Of course, there are a few caveats to be aware of. Some groups of people are more prone to nutrient deficiencies than others. And therefore may need supplements. “Vegetarians and vegans may be deficient in vitamin B12 and iron. And people with limited sun exposure are at risk for vitamin D deficiency,” Simpson explains.
“Older people often have reduced nutrient absorption, people with intestinal problems may have difficulty absorbing key vitamins and minerals. And pregnant women experience increased nutrient needs to support their growing baby.”
What vitamins should you take regularly: signs of nutrient deficiency
How do you know if you have a nutritional deficiency and need to take vitamins? “A blood test is the best way to confirm deficiencies in nutrients like vitamin D, iron, and B12,” says Simpson.
However, there are some specific symptoms to look out for. Here are some common signs of nutrient deficiencies, according to Margulis:
- Vitamin B12. Numbness in the legs, arms, or feet; problems with walking and balance; anemia; fatigue; weakness; swollen, inflamed tongue; memory loss; difficulty thinking.
- Vitamin D. Fatigue; bone pain; mood swings.
- Potassium. Muscle weakness; constipation; irregular heartbeat.
- Iron. Fatigue; shortness of breath; cold hands and feet; brittle nails
- Folate: Fatigue, irritability, diarrhea, poor growth, smooth, tender tongue.
- Magnesium: Loss of appetite; nausea and vomiting; fatigue; weakness.
What vitamins should you take regularly: the benefits of vitamins
Supplements can be a powerful tool for supporting natural health, Source: vecteezy.com
Now you know that vitamins are very important for your health. But what are the real benefits of each of them? Here are the main benefits of the 13 essential vitamins:
- Vitamin A. Supports vision, immune system, reproductive function, growth and development.
- Vitamin C. Acts as an antioxidant and helps protect cells from free radical damage, promotes collagen production, improves iron absorption, and strengthens the immune system.
- Vitamin D. Protects bones (along with calcium), preventing osteoporosis, supports the immune system, nerves, and muscles.
- Vitamin E. Acts as an antioxidant and helps protect cells from free radical damage, strengthens the immune system, and prevents blood clotting.
- Vitamin K. Supports bone health and prevents blood clotting
- B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate) support a wide range of bodily functions, from metabolism to immunity, healthy development during pregnancy, prevention of anemia, and more.
- In addition to these vitamins, key minerals for health include iron, potassium, magnesium, and calcium. These minerals are essential for many bodily functions. Iron is needed to carry oxygen from the lungs to all parts of the body, and calcium, for example, is needed to maintain strong bones.
As for the benefits of taking vitamin supplements? “Vitamin supplements serve as a safety net,” says Simpson. “They are not a substitute for a healthy diet, but they can support energy, immunity, and overall health when nutrient intake is inadequate due to a busy lifestyle or special health needs.”
However, it's important to keep your expectations in check. While multivitamins and other vitamin supplements can help support your overall well-being, don't expect miracles from them. “Research shows that dietary changes, not supplements, are crucial for improving health,” says expert Leah Martin.
“Taking a multivitamin does not provide any benefit in preventing chronic diseases like heart disease, cancer, or age-related cognitive decline. But following a Mediterranean diet does all of that and more.”
What vitamins should you take regularly?
“Supplements are not without risk,” Simpson says. “Taking unnecessary vitamins or taking too much of them—especially without a blood test to confirm a deficiency—can lead to toxicity or drug interactions that can cause unexpected health problems.” Simpson explains that too much iron or vitamin A can cause toxicity. And high doses of vitamin C or magnesium can cause digestive problems, such as nausea or diarrhea.
If you know you're deficient in nutrients, talk to your doctor or registered dietitian to create a supplement plan tailored to your individual needs, says Margulis.
Keep in mind that there are some common life events that may require you to take certain vitamins. One example is Vitamin B12 in old age. “As you get older, you may need higher levels of vitamin B12,” Sauceda says. “This vitamin requires stomach acid to be properly absorbed, and medications and natural changes in the body associated with aging can lead to absorption problems. We need B12 for brain health and healthy red blood cells.”
Pregnancy is another time in your life when you need to take folic acid. “All people who are able to get pregnant should take 400 milligrams of folic acid daily. This is necessary to prevent serious birth defects in early pregnancy,” says Martin.
Additionally, many Americans don't get enough vitamin D from their diet. “It's difficult to get enough vitamin D from food alone, with the RDA being 600 IU per day for most adults and 800 IU for those over 70,” Margulis notes.
Finally, some diets and health conditions can make a person more susceptible to nutrient deficiencies than others. And therefore may require vitamin supplements. For example, “vegetarians and vegans may be deficient in vitamin B12 and iron,” says Simpson. Sauceda explains that people with digestive disorders, such as celiac disease and inflammatory bowel disease, may experience various nutrient deficiencies. For example, vitamin B12, vitamin D, and iron deficiencies.
How to choose vitamins
Not all vitamins are created equal. “Vitamin supplements are not regulated like drugs for safety and effectiveness,” says Martin. “Adverse events, including hospitalizations and deaths, have been associated with supplements.”
That's why it's important to do your due diligence and choose vitamins from reputable brands. How to do that? Simpson recommends looking for third-party testing. You should also check the ingredients and dosage to make sure you're getting the best product for your needs. “Go for active, bioavailable forms of vitamins. Like methylated B12 for better absorption. And watch out for fillers, artificial colors, and sweeteners that may not support your health,” Simpson advises.
Margulis adds that you need to be careful not to overdo it. Some supplements contain excessive doses, and too much of certain vitamins and minerals can be harmful. Your doctor can recommend a specific dosage if you have a specific deficiency.
If you have a nutrient deficiency, you should look for a supplement that provides the specific vitamin or mineral you need without unnecessary supplements. This is important so that you don't end up taking too much of a nutrient you're not deficient in. “Your doctor or pharmacist can recommend brands that are proven,” says Margulis.
What if you just want to take a multivitamin? It's a good idea to choose a multivitamin that contains some or all of the daily value. Look for a multivitamin that is formulated with your needs in mind (for example, there are special multivitamins for pregnant women, women, and seniors) to make sure you're getting the nutrients you need.
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