Are Vitamins Good for You?
Vitamins, like almost anything you consume, are good for you in moderation. They are best used as supplements to a well-balanced diet, intending to offer vitamins and minerals that your body might be lacking on a regular basis. Vitamins are safe as long as they are taken properly and should be used to complement a nutrient rich menu, not as a food substitute. Asses your needs and speak with your health care provider before taking any supplements habitually.
Essential Nutrients
Your body requires specific essential nutrients for normal growth, development, regular function and basic health. Most of these essential nutrients should be consumed daily through food-- carbohydrates, fats, proteins and water-- but you can also choose to take a supplement for any vitamins or minerals your diet might be lacking.
Vitamins and minerals are key to your body's health and growth; supporting healthy digestion, a strong immune system, fighting cardiovascular disease and cancer, creating skeletal tissue, and promoting healthy bones and teeth. It is important to listen to your body's needs and to adapt with your age, diet and lifestyle. Someone who is a vegetarian, pregnant, post-menopausal, an athlete or has a medical condition, for example, will have different supplement needs than you might require.
Types of Vitamins
Vitamins come in two types: fat soluble (A, D, E, K) and water soluble (B, C). Fat soluble vitamins are stored in fat tissue in the body and can build up high levels of toxins if not used. Water soluble vitamins are excreted by the body when not needed and should be consumed regularly. Minerals are inorganic substances that are necessary for body function, they must be consumed regularly, but mostly in small doses.
Fruits and vegetables are packed with natural vitamins and dietary minerals and should be your main source of nutrients. Super fruits-- like blackberries, blueberries, pomegranate, acai berries, cherries and cantaloupe-- are rich in antioxidants, vitamins A, B, C, E, potassium, folate and fiber. Dark leafy greens, sweet potatoes, broccoli, carrots, beets and brussels sprouts are a few examples of nutrient rich vegetables. Make a habit of properly nourishing your body.
Daily Needs
A body's daily vitamin and mineral requirements will vary depending on sex, age, weight, diet, etc. A supplement is only necessary to complement small gaps in an already complete diet. For example, your body requires about 250 to 2000 mg of vitamin C daily to support your immune system, but you consume most of that daily requirement by eating fruits and vegetables.
Your body needs about 1000 mg of calcium daily for bone, teeth and muscle strength, but you fulfill this requirement by consuming dairy and dark greens. B vitamins are important for basic body development, heart and nervous system function, metabolism and much more, and are often missed from diets lacking fish, legumes or regular vegetables. Analyze your vitamin and mineral intake what you need and why before starting a habitual supplement.
Get Personal
Research which multi-vitamins or supplements will best fit your specific needs. Your body is designed to stay healthy and function properly if you follow a nutritional diet; complete with fruits and vegetables, water, whole grains, proteins and dairy. Assess which essential vitamins and minerals your diet might be lacking, compare different supplements and what they offer, understand what you are looking for and what you need. Always consult your primary care physician before starting a multi-vitamin regime and only to supplement what your body is lacking.
Misconceptions
Don't assume all vitamin supplements are safe because they offer nutrients and are available over the counter. Make sure you are aware of expiration dates, check daily dosage requirements so you are not feeding your body more than what it needs (vitamin and mineral overdose is easily achieved when mixing supplements), choose well known brands and research manufacturers so you know you are truly getting what the labels promote. Also, practice safe storage of multi-vitamins; keep away from heat and out of reach of children.
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