Vitamins And Minerals: How To Get What You Need
Micronutrients are the vitamins and minerals found in food that nourish your body and help keep you healthy. They are essential to your overall health.
Choosing foods each day that are rich in vitamins and minerals is the best way for your body to get what it needs to be healthy. However, research consistently finds that most Americans dont get enough vitamins and minerals in their diets.
According to the U.S. Department of Agriculture , adult Americans do not typically get enough of the following nutrients:
- calcium
- vitamins A, C, D, and E
Who Should Take Multivitamins
Anyone who is malnourished or has a nutritional deficiency should talk to their doctor about taking a multivitamin, says Dr. Seballos.
For everyone else, Ask yourself, Am I doing everything possible to optimize my overall health before taking a multivitamin and/or supplement? he says. Smart lifestyle choices are your best guarantee of future health.
Who Is Making The One A Day Vitamins That You See Advertised
Be very skeptical when researching a company to get your vitamins from. While there are few companies that were started by someone who simply wanted to improve their health through nutrition to live a longer, happier life there are dozens of supplement manufacturers that are owner by multi-billion dollar corporations.
The first type of company will know first hand what you need and want from your supplements, because they have a keen interest in health just like you.
The corporations though, have a different agenda. The one a day vitamins were created by this second group to appeal to our emotional hotspots of wanting to get healthy as quickly as possible. One vitamin pill a day is a fantastic selling point!
It gets worse too, because these corporate manufacturers have only one motivation. Increased profits. This is a stark contrast to the first company who genuinely want you to be healthier and live a longer, better life. To increase profits, many companies will:
When given a choice, I know which company I would choose every single time.
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Want To Boost Your Intake Of Folic Acid Take A Multivitamin Every Day
Our bodies require a variety of vitamins and minerals to function, as noted by Harvard Medical School. Of the plethora that are out there, there’s one that’s especially important for folks who plan to start a family, says registered dietitian Amanda A. Kostro Miller. “Folic acid is absolutely essential during pregnancy,” she shared with The List. “And since it is so important in pregnancy, pregnant women and women with a chance to get pregnant should be taking a prenatal multivitamin.” Even if you’re not actively trying to get pregnant but might someday in the future, you should still make sure you’re getting enough folic acid.
While experts often say that it’s preferable to get your vitamins and minerals from your diet as opposed to in pill form, there’s an advantage to taking a multivitamin in this case, says Kostro Miller. “In fact, folic acid is better absorbed in the supplement form than when consumed via food,” she explained. All the more reason to take a multivitamin with folic acid in it every day.
Will Your Heart Be Happier If You Take A Multivitamin Every Day
While one study found that taking a multivitamin may decrease your risk of dying from cardiovascular disease, that doesn’t address whether or not taking one every day can help prevent heart disease in the first place. So what does the science say about the idea, especially since cardiovascular disease is the No. 1 cause of death in the world, according to the World Health Organization?
Not much, at least conclusively, as noted by health writer Hrefna Pálsdóttir. “Many people believe that taking multivitamins can help prevent heart disease, but the evidence is mixed,” she penned in an article in Healthline. “Somestudies suggest that multivitamins are correlated to a reduced risk of heart attacks and death, while others show no effects.”
What has been shown conclusively to decrease your risk of heart disease is to eat a healthy diet and to get regular exercise, according to the CDC. So if you specifically take a multivitamin every day to protect your heart, your efforts may be in vain.
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Multivitamin Benefits For Men’s Health
Although it is important to get all of the above nutrients from foods, John’s Hopkins Medicine reports that there is no strong evidence that taking a multivitamin confers any benefits, including for heart health, energy levels, muscle growth and repair and blood pressure.
A multivitamin isn’t a replacement for a balanced diet. The only time these supplements are necessary is when you have a deficiency in one of these nutrients. In that case, your doctor may recommend a short-term supplement to correct the deficiency.
Why Do Cooked Carrots Have More Vitamin A
Well, carrots contain beta-carotene, also called carotenoids which are better absorbed by the body in the form of cooked carrots. Also, a study published in the Journal of Agriculture and Food Chemistry proves this fact. It shows that boiling and steaming tends to preserve the antioxidant carotenoid found in carrots.
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Do I Need Vitamin Supplements
Most people do not need to take vitamin supplements and can get all the vitamins and minerals they need by eating a healthy, balanced diet.
Vitamins and minerals, such as iron, calcium and vitamin C, are essential nutrients that your body needs in small amounts to work properly.
Many people choose to take supplements but taking too much or taking them for too long could be harmful. The Department of Health and Social Care recommends certain supplements for some groups of people who are at risk of deficiency.
Vitamins In Men’s One A Day
The men’s One A Day contains all 13 of the essential vitamins:
- Vitamin A: 3,500 IU 70 percent DV
- Vitamin C: 60 mg 100 percent DV
- Vitamin D: 700 IU 175 percent DV
- Vitamin E: 22.5 IU 75 percent DV
- Vitamin K: 20 mcg 25 percent DV
- Thiamin: 1.35 mg 90 percent DV
- Riboflavin: 1.7 mg 100 percent DV
- Niacin: 18 mg 90 percent DV
- Vitamin B6: 3 mg 150 percent DV
- Folic acid: 400 mcg 100 percent DV
- Vitamin B12: 18 mcg 300 percent DV
- Biotin: 75 mcg 25 percent DV
- Pantothenic acid: 16 mg 160 percent DV
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Vegan Or Vegetarian Diet
Women who follow a plant-based diet may need to plan their meals to ensure that they consume enough of each nutrient.
For example, vitamin B12 only tends to occur naturally in animal products. Therefore, vegans and vegetarians may need to take supplements or eat foods fortified with vitamin B12. Examples of these include some breakfast cereals and milk alternatives.
There may also be low levels of iron, protein, calcium, and zinc in a vegetarian or vegan diet. The best way to prevent deficiencies while following one of these is to eat a balanced and varied diet that includes foods such as:
- beans, peas, and legumes
- dark green, leafy vegetables, such as spinach, kale, and mustard greens
- fortified breakfast cereals, drinks, and milk alternatives
- nutritional yeast products
During pregnancy, women should supplement with iron, vitamin B12, and vitamin D, as well as folate and other nutrients.
A doctor can advise whether or not certain supplements are beneficial.
What’s The Best Way To Choose A Multivitamin
If you decide that taking a multivitamin is right for you, there are a few things to bear in mind to make sure you’re getting what you need.
“It is important to get a vitamin that is tailored to your exact needs,” says Arielle Levitan, M.D., co-founder of Vous Vitamin. “I strongly believe in a personalized approach to vitamins. Ideally one should take a vitamin quiz or survey about their individual needs to get a product that has the proper amounts based on actual medical science.”
Here are our experts’ recommendations for choosing the best multi for your specific needs:
Look for a quality seal.
Because vitamins and supplements are not regulated by the FDA in the same way that medications are, it’s important to be vigilant about quality. Our experts recommend always seeking out a seal, like GMP or USP, to ensure manufacturing standards.
“Always make sure to choose professional brands that have undergone third-party laboratory testing,” says Deshko. “The supplement label should clearly state that the product does not contain preservatives, artificial flavor or color, yeast, soy, gluten, or sugar, as these can trigger sensitivity reactions in many people.”
Know which nutrients you don’t need
Nutrients can either be water-soluble or fat-soluble, and while water-soluble ones consumed in excess are easily excreted out by the body, fat-soluble nutrients, like vitamin A and beta carotene, can be toxic if taken in too high a dose.
and which you do.
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How To Use One A Day Vitamin Tablet
Take this medication by mouth, usually once daily or as directed. Follow all directions on the product package, or take as directed by your doctor. Do not take more than the recommended dosage. If you have any questions, ask your doctor or pharmacist.
Take this medication regularly in order to get the most benefit from it. To help you remember, take it at the same time each day.
It Could Have Dangerous Interactions With Existing Medications
“Experiencing negative side effects of taking a multivitamin depends if a consumer has a pre-existing health condition, or is taking certain medications,” says Nieves. “For example, people who are on the anticoagulant medication Warfarin should be careful of supplements that contain vitamin K, as it can interfere with the medication.”
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You Fill In Nutrient Gaps In Your Diet
First thing first: you should always try to eat a balanced, veggie-filled diet that provides the minerals and nutrients your system requires. In a dream world, we would all be able to get everything we need from our meals, but in reality, many of us have gaps that need to be filled. As author and nutritional expert Dr. Josh Axe, DNM, DCNS, DC explains, 70% of the average American diet comes from processed or ultra-processed foods, which are calorie-dense but light on vitamins and minerals. A daily supplement can’t erase the damage of the foods you eat, but it can point you in a better direction.
Dr. Axe says a study published a few years back in the Journal of Nutrition indicates that dietary habits of a large population of our nation consistently fail to meet even the minimal intakes recommended in the Dietary Reference Intake for many vital nutrients.
“The study concluded that, without dietary supplementation and other ways of supporting proper nutrient intake, many Americans don’t achieve even the minimum recommended micronutrient intake levels they need,” he says.
How Can I Make My Skin Glowing
Exfoliating your skin, moisturizing twice a day, using a hydrating serum and face mask, and applying a retinoid product may all help replace dull-looking skin with a healthier, more vibrant glow. If you have questions about your skin or which product to use, be sure to talk to your doctor or a dermatologist.
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Always Talk With A Professional
While the nutritionists we spoke to agree that supplements can be helpful, it’s important to always talk with your healthcare provider before jumping in with a vitamin regimen. Most vitamin supplements contain 100 percent of the recommended daily amount, so if you’re already consuming a healthy diet of fruits and vegetables throughout the day, you would be taking in way more than the National Institutes of Health recommends.
Unfortunately when it comes to vitamins, you really can have too much of a good thing.
According to the National Institutes of Health, a meta-analysis of studies looking at more than 400,000 people found that a daily vitamin supplement was associated with an increased cancer risk. A separate study of women found that a daily supplement was linked to an increased risk for skin cancer.
Taking vitamin A supplements with beta-carotene has been proven to increase the risk of lung cancer in study participants. In one study, the increased risk was a whopping 28 percent, which caused the researchers to actually end the study early.
Calcium supplements have not been proven to improve bone density. In fact, a study published in the American Journal of Clinical Nutrition found that participants taking a daily calcium supplement were more likely to suffer a hip fracture.
You May Be Misled Into Thinking You Don’t Have To Get As Many Nutrients From Whole Foods
“Obtaining your nutrients from food is always the best first-line approach to ensuring adequate nutrient intake. The purpose of a nutrition supplement is to fill in nutrient gaps that you may not be getting from your food, but it should never be considered a replacement or ‘free pass’ to fix a nutrient-depleted diet,” says Ansley Hill, RDN, LD, a nutrition contributor at Clean Green Simple.
Dr. Jinan Banna, PhD, RD, a registered dietitian and professor of nutrition shares that getting nutrients from whole foods provides you with nutrients that multivitamins can’t: “Food contains lots of other important compounds for our body, such as those that function as antioxidants. If we try to get most of what we need from supplements, we may be missing many other important components of the diet we need for optimal health.”
“Eat a wide variety of foods, especially plant-based foods, as they are not only great sources of vitamins and minerals, but also provide fiber, antioxidants, and phytochemicals, which a nutritional supplement does not have,” adds Melissa Nieves, RD, a registered dietitian at Kemtai, the virtual personal trainer company.
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Common Misconceptions About Multis
First and foremost, multivitamins are not a replacement for healthy, balanced meals. That being said, multis are an incredible supplement to an already nutritionally focused diet. If you’re looking for a little boost in your nutrients and a big win for whole-body health, a multi is a great tool!*
Let’s also address the idea that high-quality multivitamins don’t do anything beneficial . Just like any supplement, the degree of value completely depends on the scientific evidence, quality, potency , and bioavailability of its ingredients.
According to board-certified endocrinologist Brittany Henderson, M.D., this is where being a mindful consumer and doing research on the quantity and quality of each nutrient comes into play. If you’ve done your research but still aren’t sure about its quality? “Ask your medical provider to look at the back and make sure it’s a good product,” says Henderson.
Finally , do you really need a multivitamin that’s specifically tailored to your gender? True, men and women have different needs , but is an entirely different multivitamin necessary? Not entirely.
Ferira explained in a previous mbg article, saying “Adult multivitamins have been overcomplicated and overly fractionated in the market. Brands who wanted to diversify their portfolios to make more money started offering multis for women versus men, young versus old, active versus not active, the list goes on.” .
Deficiencies Affecting Heart Health
Many nutrient deficiencies have been linked to poor heart health. According to a 2018 article in the Journal of the American Heart Association vitamin A, calcium, magnesium, selenium and vitamin D are cofactors for cardiac metabolism, and deficiencies in these nutrients may increase the risk of heart failure.
Several minerals are responsible for regulating blood pressure, including potassium, magnesium and calcium. Potassium and magnesium help relax blood vessel walls, and calcium helps relax and tighten blood vessel walls, which is crucial for normal blood pressure, according to Harvard Health Publishing.
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Supplements Containing Vitamins A C And D
Children aged 6 months to 5 years should take vitamin supplements containing vitamins A, C and D every day.
Find out more about vitamins for children or ask your health visitor for advice.
A GP may also recommend supplements if you need them for a medical condition. For example, you may be prescribed iron supplements to treat iron deficiency anaemia.
If You Take A Multivitamin Every Day You May Be More Nourished
People take multivitamins for a wide variety of reasons: They want to get healthier, they want to perform better at the gym, or perhaps they hope multivitamins will give them more energy. But there’s one thing that taking a multivitamin every day will do for you for sure, as noted by registered dietitian Trista Best. “You will be more nourished because you will be taking in nutrients through other sources than food,” she told The List. “While a balanced diet is imperative, we may still be lacking some important nutrients.” Hey, we can’t eat perfectly all the time, right?
So as long as your diet is checking most of the important boxes, your daily vitamin will work in tandem with it, said Best. “A supplement is doing its job effectively when it is relied upon to add to your balanced diet rather than support a bad diet,” she continued. So don’t start throwing vitamins on top of pizza or baking them into cookies anytime soon.
However, to know if you could benefit from taking multivitamins every day, talk to your doctor.
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