Essential Vitamins Everyone Should Take
vitamins everyone should take
Statistics show the average American eats more sodium, fat, and sugar than recommended while eating fewer vegetables, whole grains, dairy, fruits, and oils than recommended. This way of eating often results in cancer, heart disease, and a stroke, the three leading causes of death in the United States.
While it may be challenging to get all the nutrients, you need all of the time, making sure you are eating healthy and fueling your body can be the difference between life and death.
Magnesium Is Crucial To Overall Wellness
Magnesium is a mineral that is important for many bodily . It is critical for blood glucose control, protein synthesis, nerve function, and more.
As with vitamin D, you might be surprised to learn that people don’t get enough of this essential mineral. According to the USDA, 57% of the US population does not meet the recommended daily intake of magnesium.
One way to up your magnesium intake is to consume more foods that are high in magnesium, such as spinach, almonds, black beans, and bananas.
On top of increasing your consumption of magnesium-rich foods, supplementation is also important. Research indicates that magnesium supplementation can support blood levels of testosterone, especially when coupled with exercise. Another study found that those who took magnesium supplements supported muscular health.
Make sure to get the recommended dose of magnesium to promote strength, sexual health, and your all around well-being. According to the National Institute of Health, it is recommended that men who are 19-30 years old consume 400 mg of magnesium daily, while men aged 31 years old or more should aim for 420 mg. When supplementing with magnesium, the dose for adults should not exceed 350 mg unless prescribed by a doctor.
Essential Nutrients For Your Body
Every day, your body produces skin, muscle, and bone. It churns out rich red blood that carries nutrients and oxygen to remote outposts, and it sends nerve signals skipping along thousands of miles of brain and body pathways. It also formulates chemical messengers that shuttle from one organ to another, issuing the instructions that help sustain your life.
But to do all this, your body requires some raw materials. These include at least 30 vitamins, minerals, and dietary components that your body needs but cannot manufacture on its own in sufficient amounts.
Vitamins and minerals are considered essential nutrientsbecause acting in concert, they perform hundreds of roles in the body. They help shore up bones, heal wounds, and bolster your immune system. They also convert food into energy, and repair cellular damage.
But trying to keep track of what all these vitamins and minerals do can be confusing. Read enough articles on the topic, and your eyes may swim with the alphabet-soup references to these nutrients, which are known mainly be their initials .
In this article, youll gain a better understanding of what these vitamins and minerals actually do in the body and why you want to make sure youre getting enough of them.
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What Happens If I Take Too Much Vitamin B6
When taking a supplement, it’s important not to take too much.
Taking 200mg or more a day of vitamin B6 can lead to a loss of feeling in the arms and legs known as peripheral neuropathy.
This will usually improve once you stop taking the supplements.
But in a few cases when people have taken large amounts of vitamin B6, particularly for more than a few months, the effect can be permanent.
The effect of taking vitamin B6 at doses between 10 and 200 mg is unclear. So there’s not enough evidence to say how long these doses could be taken for safely.
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:
- vitamins A, C, D, and E
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Path To Improved Health
Try to incorporate more of these nutrients in your daily diet. Its best to get these nutrients through food, instead of just taking a multivitamin. This is because it is easier for your body to absorb micronutrients through food.
If you are unable to get all the nutrients you need from food alone, ask your doctor if dietary supplements are right for you.
When To See A Doctor
The symptoms of vitamin deficiency vary. Some deficiencies have no symptoms at all. 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 having panic attacks.
- You have tingling or numbness in your hands and feet.
- Your gums bleed.
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Essential Vitamins Your Body Needs: Folate Folic Acid
Vitamin B9 is an essential vitamin, and is especially important for pregnant women.
Why you need Vitamin B9: To make DNA, RNA, red blood cells, and synthesize certain amino acids. Vitamin B9 is also important for pregnant women, as it helps prevent birth defects.
Where to get Vitamin B9: Liver, yeast, leafy green vegetables, asparagus, orange juice, fortified flour, avocados legumes.
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.
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What Are The Essential Vitamins And Minerals
Vitamins and minerals are found in an endless amount of sources food, drink, plants Even the sun! Youve probably heard of vitamins A, B, C, D and the benefits each one provides. Its also likely youre familiar with calcium, iron, and potassium. Well, they are just a few essential vitamins and minerals that are part of a much bigger list. Unfamiliar with other essential vitamins and minerals? Not to worry! Weve put together a guide that includes a number of highly beneficial vitamins and minerals you need every day. In fact, youll be quick to realize the amount of uncommon vitamins and minerals that are part of your regular diet!
Each and every one of these essential vitamins and minerals are vital for a healthy lifestyle. From Vitamin A to Zinc, theres no shortage of benefits, as these essential ingredients provide much-needed nutrients for your body.
Kick back, relax, and enjoy this essential vitamin and mineral guide, its as easy as Vitamin A, B, C!
A List Of The 13 Essential Vitamins And Their Functions
A: Promotes cell development, and healthy skin, hair, nails, gums, glands.
C: Strengthens blood vessel walls promotes wound healing and iron absorption supports the immune system.
D: Aids calcium absorption, and builds and maintains strong bones and teeth.
E: Protects fatty acids maintains muscles and red blood cells and serves as an important antioxidant.
K: Used by the body for proper blood clotting.
B1 thiamine: Maintains a healthy metabolism. It also helps maintain normal digestion, appetite and proper nerve function.
B2 riboflavin: Essential for energy metabolism. It also aids adrenal function, supports normal vision and helps maintain healthy skin.
B3 niacin: Is used to metabolize energy and promote normal growth. In large doses, Vitamin B3 can also lower cholesterol.
B5 pantothenic acid: Aids energy metabolism and normalizes blood sugar levels.
B6 pyroxidine: Promotes protein metabolism, metabolism of carbohydrates and the release of energy. It also plays a role in proper nerve function and the synthesis of red blood cells.
B7 biotin: Maintains a healthy metabolism.
B9 folate: To make DNA, RNA, red blood cells, and synthesize certain amino acids. Vitamin B9 is also important for pregnant women, as it helps prevent birth defects.
B12 cobalamin: Used to make red blood cells, DNA, RNA, and myelin for nerve fibres.
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Take A Personalized Approach To Supplementation
American men consume more calories than are needed for survival: according to the US Center for Disease Control, men put away a whopping 2,475 calories per day on average. That being the case, you would think men would also be getting enough essential vitamins and nutrients to support great health.
Due to genetics, location, food availability, and lifestyle, everyone has unique nutritional needs. For instance, if a person consumes a lot of leafy greens, they might have adequate potassium levels. But if that same person rarely gets any direct sunlight, he could be lacking in vitamin D.
For this reason, multivitamins are not always the best solution for solving vitamin and mineral deficiencies. A more personalized approach provides the proper supplementation for your individual profile without overdoing certain ones you may not need.
There are other factors that help determine what nutritional supplementation you might need, such as family history, activity level, and stress levels. In addition, variables like alcohol intake, caffeine consumption, and even travel can play a role. For example, those that consume alcohol in excess are at particularly high risk of having B vitamin deficiencies.
There are thousands of products on the market, but weve done the exhaustive research to identify the five key supplements that can help men address common deficiencies, and the highest priorities. If you want to look, feel, and perform your best, these supplements are worth checking out.
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.
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A Closer Look At Major Minerals
The body needs, and stores, fairly large amounts of the major minerals. These minerals are no more important to your health than the trace minerals theyre just present in your body in greater amounts.
Major minerals travel through the body in various ways. Potassium, for example, is quickly absorbed into the bloodstream, where it circulates freely and is excreted by the kidneys, much like a water-soluble vitamin. Calcium is more like a fat-soluble vitamin because it requires a carrier for absorption and transport.
The 16 Essential Minerals
In addition to the 13 essential vitamins your body needs, there are 16 essential minerals, all of which you might recognize from the periodic table. Unlike vitamins, minerals are inorganic, meaning they do not contain a carbon atom.
Macrominerals are the minerals that your body needs in relatively large amounts trace minerals are those that your body needs in small amounts. The essential macrominerals are calcium, chloride, magnesium, phosphorus, potassium, sodium, and sulfur. The trace minerals your body requires are iron, zinc, iodine, chromium, copper, fluoride, molybdenum, manganese, and selenium.
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Who May Require Supplementation
There are certainly times when people may require vitamin supplementation because of a circumstance or condition that prevents them from adequately obtaining them. For example, people who follow a vegan diet may need to supplement with vitamin B12 or people with cystic fibrosis may require supplements because they do not properly absorb many vitamins.
It is important to keep in mind that most supplements did not originate in pill form but, instead, are derived from traditional diets, such as the Mediterranean diet, that kept people healthy for thousands of years. While some people may need to take their vitamins in a pill form, for the average person, food can often be your medicine.
Below, you will see nine vitamins your body needs as well as several foods that are rich in each. Then, don’t miss The 7 Healthiest Foods to Eat Right Now.
What Happens If I Take Too Much Vitamin D
Taking too many vitamin D supplements over a long period of time can cause too much calcium to build up in the body . This can weaken the bones and damage the kidneys and the heart.
If you choose to take vitamin D supplements, 10 micrograms a day will be enough for most people.
Do not take more than 100 micrograms of vitamin D a day as it could be harmful. This applies to adults, including pregnant and breastfeeding women and the elderly, and children aged 11 to 17 years.
Children aged 1 to 10 years should not have more than 50 micrograms a day. Infants under 12 months should not have more than 25 micrograms a day.
Some people have medical conditions that mean they may not be able to safely take as much. If in doubt, you should consult your doctor.
If your doctor has recommended you take a different amount of vitamin D, you should follow their advice.
You cannot overdose on vitamin D through exposure to sunlight. But always remember to cover up or protect your skin if you’re out in the sun for long periods to reduce the risk of skin damage and skin cancer.
Page last reviewed: 03 August 2020 Next review due: 03 August 2023
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Vitamin B12 For A Healthy Nervous System
Older men, in particular, may have an increased need for this B vitamin, which boosts brain health. “Vitamin B12 supports the normal functioning of the nervous system, including memory,” says Kooi. “Depression and dementia are symptoms of a low serum B12.”
What you need to know about vitamin B12:
- The recommended daily allowance for B12 is 2.4 mcg, which you can easily get from your diet. One serving of fortified breakfast cereal will provide all that you need.
- B12 may be included in your daily multivitamin. Although high doses have not been shown to be harmful, you should not need to supplement this vitamin unless your doctor recommends it.
“Great food sources for B12 include salmon, shrimp, beef, chicken, clams, eggs, milk, and cheese,” says Kooi.
Essential Supplements Everyone Should Take
Amy Myers, MD
Amy Myers, M.D. is a functional medicine physician, trained and certified by The Institute of Functional Medicine. Dr. Myers earned her Doctor of Medicine at the LSU Health Science Center, and completed her Emergency Medicine residency at the University of Maryland Medical Center.
Dr. Myers retired from her functional medicine clinic, Austin UltraHealth, where she served thousands of patients, to empower those who were failed by conventional medicine. Shes a 2x New York Times bestselling author, and the founder and CEO of the health & lifestyle e-commerce brand, Amy Myers MD®.
One of the most common questions Im asked is Should I be taking daily supplements and if so, which ones? If you have read my blog or heard me speak you know I always say, Its not what you eat, its what you can digest and absorb. In an ideal world, your diet would be pristine and your gut would be in perfect shape to digest and absorb all of the micro- and macronutrients you need to stay healthy. Unfortunately, this is not the case for many people living in the modern world.
This combination of a decrease in nutrients in our food and an increase in stress, toxins, and gut issues such as leaky gut is why we can no longer get all of the vitamins and minerals we need from food alone, and why I believe everyone should use a few key supplements to maintain optimal levels of nutrients.
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How Much Folate Do I Need
Adults need 200 micrograms of folate a day. A microgram is 1,000 times smaller than a milligram . The word microgram is sometimes written with the Greek symbol Î¼ followed by the letter g .
There are no long-term stores in the body, so you need to eat folate-containing foods frequently.
Most people should be able to get the amount of folate they need by eating a varied and balanced diet.