A Tradition of Innovation Learn More. Scientifically Formulated Learn More. Why are Vitamins Important? The Top 3 Reasons to Take Vitamins. Keep Our Bodies in Good Working Order Vitamins work hard to keep our bodies functioning properly and they help drive essential processes needed in our everyday lives.
Healthy Aging Our cells experience wear and tear as time passes, but proper nutrition can slow down this process. Cover Your Nutritional Bases We do our best to eat healthy, but some nutrients are hard to get from food alone. What Can Vitamins Do for You? Support Immunity Good nutrition makes for a durable immune system. Support a Healthy Metabolism B-complex vitamins, like thiamin , riboflavin , folate , biotin , and vitamins B6 and B12 collaborate with other enzymes in your body to metabolize energy from protein, fats, and carbohydrates.
Maintain Strong Bones You probably already know that calcium is critical for healthy bones. Meeting Your Nutritional Needs Committing to a new eating habit or lifestyle can feel rewarding, but you may unintentionally eliminate essential vitamins and minerals.
Paleo While the Paleolithic Paleo diet eliminates a lot of refined and processed foods—leading culprits of poor health in Western diets—the exclusion of whole grains and dairy may result in shortfalls of calcium , vitamin D , and B vitamins.
Keto The keto ketogenic diet is popular thanks to its high protein, high fat, and minimal carbohydrate strategy that helps with weight loss. Vegetarian While there are lots of great vegetarian options, you can still miss some of the nutrients commonly found in meat and poultry, like vitamin B12 and iron.
Vegan More people are choosing to eliminate animal products from their diets altogether. Nutrients Hard to Obtain From Food Alone No matter your dietary choices, some nutrients can be a challenge to get daily from food alone. Chan School of Public Health, Sept. Maggini, S. Kennedy, David O. PubMed Central, doi Accessed 7 Aug. Accessed 12 Aug. UK, 27 Apr. Browse Multivitamins. Browse Benefit Blends. Browse Whole Food Blends. A lack of vitamin D is shown by muscle weakness, soft bones that are prone to fractures.
In infants, a deficiency also leads to rickets, which results in skeletal deformities. Since vitamin D drives calcium and phosphate absorption through the intestine, it is particularly important for bone structure and tooth development.
Vitamin D deficiency may cause diabetes, cardiovascular diseases, cancer and autoimmune diseases. Vitamin E acts as a radical scavenger and antioxidant in cell membranes because it prevents the destruction of the cell walls.
Due to its antioxidant properties, vitamin E is important for athletes in order to reduce stress-induced tissue damage. The vitamins are said to intercept free radicals. The early symptom of a vitamin E deficiency is a shortened lifespan of the red blood cells. Good sources of vitamin E are vegetable oils, nuts, soybeans and eggs. Vitamin K is required for the production of some proteins in the body.
It also works in bone formation and bone metabolism. A vitamin K deficiency manifests itself through bruises and nosebleeds. The bone density decreases, which can more easily lead to broken bones. Vitamin K is found in the highest concentrations in green vegetables such as spinach. Various varieties of cabbage are also good suppliers of the vitamin.
Other sources are sunflower oil, fruits, grains and animal foods like eggs, dairy, meat. Numerous B vitamins are involved in the functioning of the metabolism.
A lack of B vitamins can lead to reduced performance, which is why they are often added to energy drinks. The increased metabolism increases the need for B Vitamins in athletes. Vitamin B12 is essential for the formation of red blood cells. Together with folic acid and vitamin B6, vitamin B12 detoxifies the amino acid homocysteine in our body, which is a waste product of the metabolism. Homocysteine is toxic and can damage the blood vessels and nerves.
Vitamin B12 also contributes to the breakdown of fatty acids and protein. Vitamin B12 can only be produced by microorganisms. Sources of vitamin B12 include animal foods such as meat, fish and milk. It is also found in small amounts in fermented, plant-based foods such as sauerkraut or beer. Adults age 51 and older. People who are obese.
Vitamin A Vitamin A is associated with vision development and cellular growth and maintenance. People who abuse alcohol. Vitamin C Vitamin C helps the body form collagen which is the main protein used as connective tissue in the body in blood vessels, bones, cartilage, and muscle. People who smoke. Vitamin D Your body needs vitamin D so that it can absorb calcium to promote bone growth and maintain strong bones and teeth. Adults age 70 and older. Vitamin E Vitamin E is an antioxidant, which is a nutrient that helps fight damage to the cells in the body.
Things to consider Not getting the vitamins and minerals can have serious consequences for your health. When to see a doctor The symptoms of vitamin deficiency vary. In general, if you have any of these symptoms, you should contact your doctor: You are losing your hair.
You feel weak. You are often tired, even when you get plenty of sleep. You have cracks in the corners of your mouth. You have acne-like bumps on your cheeks, upper arms, thighs, and buttocks. Your vision is getting worse, especially at night. You have dry eyes. You are depressed. You are irritable. You are having panic attacks. You have tingling or numbness in your hands and feet. Your gums bleed. Should I be taking a multivitamin or other dietary supplement?
Should my child be taking a multivitamin or other dietary supplement? They may need to take vitamin B12 supplements and eat foods fortified with this vitamin.
Calcium Men age need 1, mg each day. Men age 71 need 1, mg each day. Calcium is a mineral that is important for strong bones and teeth, so there are special recommendations for older people who are at risk for bone loss.
You can get calcium from milk and other dairy, some forms of tofu, dark-green leafy vegetables, soybeans, canned sardines and salmon with bones, and calcium-fortified foods.
Magnesium mg each day. This mineral, generally, is found in foods containing dietary fiber, such as green leafy vegetables, whole grains, legumes, and nuts and seeds. Breakfast cereals and other fortified foods often have added magnesium. Magnesium is also present in tap, mineral, or bottled drinking water. Potassium Men need 3, mg each day. Most women age 51 and older need 2, mg each day Many different fruits, vegetables, meats, and dairy foods contain potassium.
Foods high in potassium include dried apricots, lentils, and potatoes. Adults get a lot of their potassium from milk, coffee, tea, and other nonalcoholic beverages. Sodium Men 51 and older should reduce their sodium intake to 2, mg each day. That is about 1 teaspoon of salt and includes sodium added during manufacturing or cooking as well as at the table when eating. Women 51 and older should reduce their sodium intake to 2, mg each day. Vitamin B6 Most men 51 and older should aim for 1.
Most women 51 and older should aim for 1. Vitamin B6 is found in a wide variety of foods. The richest sources of vitamin B6 include fish, beef liver, potatoes and other starchy vegetables, and fruit other than citrus. Most women 51 and older should aim for mcg RAE each day. Vitamin A can be found in products such as eggs and milk. It can also be found in vegetables and fruits, like carrots and mangoes.
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