You probably have the friend who swears at the vitamin regimen they take every morning. Perhaps they even boasted over their newly found energy, glowing skin and Super -strong immune system. There is a good chance that you were wondering if you should jump on the vitamin band and pop a number of dietary supplements to start the day as well.
Well, it turns out that there is no size that suits everyone when it comes to vitamins. So, what vitamins do you actually need, and how do you know if you need them? We talked to dieticians to get the bucket on the most important vitamins for your health, how to say if you have a nutritional deficiency and what vitamin supplements are worth adding your routine.
Experts displayed in this article:
Amanda SaucaRDN, is an intestinal health riot.
Amy MarguliesRD, LDN, is a Philadelphia-based business expert and owner of the rebellious RD.
Alyssa SimpsonRDN, is a dietician in the digestion in Phoenix.
Leah OladitanRDN, LD, is the founder of Child Nutritionist.
Do you need vitamins?
First things first: Yes, everyone needs vitamins for optimal health. “Vitamins are critical throughout the service life, and there are some vitamins that play a greater role in different periods of life,” says Amanda SaucaRDN, bowel health nutritional doctor. But that does not mean that your vitamin intake must be in the form of a pill or supplement.
Here is the deal: There are 13 important vitamins: vitamins A, C, D, E, K and the Vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12 and folate), says Amy MarguliesRD, LDN, Philadelphia-based nutrition expert and owner of The rebellious rd.
Of these, “vitamin D, vitamin C and B vitamins are MVPs for general health,” says Alyssa SimpsonRDN, digestive health dietitian in Phoenix. “They help keep your immune system strong, your energy levels high and your body resistant.”
Experts agree that you should strive to reach the daily recommended amounts of these important vitamins from food before they reach any supplements. “A healthy diet filled with fruits, vegetables, whole grainsAnd fish is one of the best ways to get micronutrients your body needs, “says Margulies.” It is also a good way to of course replace processed foods, red meat and other less nutritious alternatives with choices that really support your general health. “
Of course, there are some warnings to be aware of. Some groups of people are more likely to nutritional deficiencies than others and may therefore need to supplement. “Vegetarians and vegans may lack vitamin B12 and iron, while those with limited sun exposure are at risk for low vitamin D,” explains Simpson. “Older adults have often reduced nutritional absorption, individuals with bowel problems can fight to absorb important vitamins and minerals, and pregnant women have higher nutritional needs to support their growing children.”
Signs of nutritional deficiencies
How can you know if you are a nutritional deficiency and need to take vitamins? “Blood work is the best way to confirm deficiencies in nutrients such as vitamin D, iron and B12,” says Simpson.
That said, there are some specific symptoms to watch out for. Below are signs of common nutritional deficiencies, according to Margulier:
- Vitamin B12: Numbness in the legs, hands or feet; problems with walking and balance; anemia; fatigue; weakness; a swollen, inflamed tongue; memory loss; Difficulty thinking
- Vitamin D: Fatigue; Bone pain; Mood shifts
- Potassium: Muscle weakness; constipation; irregular heart rhythm
- Iron: Fatigue; respiratory distress; cold hands and feet; Crispy nails
- Folate: Fatigue; irritability; diarrhea; poor growth; a smooth, soft feeling tongue
- Magnesium: Loss of appetite; nausea and vomiting; fatigue; weakness
Benefits of vitamins
You now know that vitamins are very important to your health – but what are the actual benefits of each one? According to the National Institutes of Health (NIH), here are the best benefits of the 13 important vitamins:
- Vitamin A.: Supports your vision, immune system, reproduction and growth and development
- Vitamin C.: Acts as an antioxidant and helps protect your cells from free radical damage, promotes collagen production, improves the absorption of iron and increases your immune system
- Vitamin D.: Protects your bones (along with calcium) to prevent osteoporosis and supports your immune system, nerves and muscle function
- Vitamin E.: Acts as an antioxidant and helps to protect cells from damage to free radical, increases your immune system and prevents blood from coagulation
- Vitamin K.: Supports healthy bones and prevents blood from coagulation
- B -vitamins (thiamineThe RiboflavinThe niacinThe drum acidThe BiotinThe B6The B12and folate): Support a wide range of body functions, from metabolism to immunity to healthy development during pregnancy to the prevention of anemia and more
In addition to these vitamins, some important minerals for health are iron, potassium, magnesium and calcium. According to NIH, these minerals are necessary for many body functions. You need iron to carry oxygen from the lungs to all parts of the body, while you need calcium to maintain strong bones, for example.
When it comes to the benefits of taking vitamin supplements? “Vitamin supplements act as a safety net,” says Simpson. “They do not replace a healthy diet, but they can support energy, immunity and general health when nutritional intake comes to cards due to lively lifestyles or specific health needs.”
However, it is important to keep your expectations in check. While a multivitamin or other vitamin supplements can help support your total well -being, do not expect them to be miracle workers. “Research shows diet changes – not supplementation – is crucial to improving health,” says Leah Martin, RDN, LD, founder of Child Nutritionist. “Take a multivitamin Shows no advantage To prevent chronic diseases such as heart disease, cancer or mental decline with age – but After a Mediterranean diet Do all this and more. ”
So what vitamins should you take
To begin with, it’s not a bad idea that Take a multivitamin Even if you are a normal, healthy person, says Sauced. “Multivitamins help cover your bases, and they may be helpful for a healthy adult who knows there may be some gaps in their diet,” she explains. But do not feel that you have to take a multivitamin. Although you may not get enough every vitamin daily, “chances are your weekly numbers are pretty good,” she says.
If you have nutritional deficiencies, it’s another story. As we have said before, to find out if this is the case for you, you want to go to DOC first and get blood work to confirm, as it may have too much of some vitamins to take too much of some vitamins.
“Supplement is not risk -free,” says Simpson. “Taking vitamins that you do not need or excessive amounts – especially without blood work to confirm a deficiency – can lead to toxicity or interact with medicines, causing unintentional health problems.” Simpson explains that too much iron or vitamin A can cause toxicity, while high doses of vitamin C or magnesium can lead to digestive problems such as nausea or diarrhea. When you know that you are a nutritional deficiency, you should talk to your doctor or a registered dietician to come up with an additional plan adapted to your individual needs, says Margulier.
Keep in mind that there are some common life experiences that may require supplementation with some vitamins. An example? Vitamin B12 as an older adult.
“When you are an older adult, you may need to emphasize B12,” Sauceda says. “This vitamin requires that gastric acid can be properly absorbed and medicines along with natural changes in the body due to aging can lead to absorption problems. We need B12 for brain health and healthy red blood cells.”
Pregnancy is another time in your life where you need to supplement with folic acid. “All people who can get pregnant should take 400 milligrams daily folic acid to prevent serious birthphen early in pregnancy,” says Martin.
In addition, many Americans do not receive enough vitamin D from their diets. The research varies on how many of us are actually defective. Previous studies have suggested that everything from 42 percent to 95 percent of Americans do not get enough vitamin D. Newer studies indicate that 22 percent of Americans Has a moderate vitamin D deficiency.
“It is difficult to get enough vitamin D from food alone, with an RDA of 600 IE daily for most adults and 800 IE for those over 70,” Margulies notes. “While your body can make vitamin D from sunlight, make sunscreen (as you should wear!) And limited winter sun in large parts of the United States makes it even tougher.”
Finally, some eating plans and health conditions may make someone more likely to develop nutritional deficiencies than others and therefore may require vitamin supplements. Example: ”Vegetarians and vegans May miss vitamin B12 and iron, says Simpson, while Sauceda explains that people with digestive diseases like celiac disease And inflammatory bowel disease may experience various nutritional deficiencies, including vitamin B12, vitamin D and iron.
How to choose vitamins
Not all vitamins are created equally. “Vitamin supplements are not regulated As medication for safety or efficiency, Martin says. “Side effects, including hospitalization and death, have been linked to supplements. ”
That is why it is important to make your due diligence and choose vitamins from reputable brands. How to do this? Look for third -party testing, Simpson recommends. “Certifications like USPThe NSFor Consumer Lab Enter the supplement has been tested independently for the quality, purity and accuracy of the ingredients, she says.
You also want to check the ingredients and dosage to make sure you get the best product for your needs. “Prioritize active, bio -accessible shapes (of vitamins) – such as methylated B12 for better absorption – and look for fillers, artificial colors or sweeteners that may not support your health,” Simpson suggests.
Margulier adds that you want to make sure that the dose is not too high “because some (supplements) contain excessive doses and too many specific vitamins and minerals can be harmful.” Your doctor may recommend a specific dose for your needs if you have a specific deficiency, as everyone is different.
Margulier adds that if you have a nutritional deficiency, you should look for a supplement that provides the specific vitamin or mineral you need without any unnecessary extra so that you do not take too much of the nutrients you are not a lack of. “Your doctor or pharmacist can help recommend reliable brands for you,” says Margulies.
What if you just want to take a multivitamin? NIH recommends Choosing a multivitamin It contains some or all of your daily values and says this should be safe for healthy people. The organization also suggests that you are looking for a multivitamin designed for your needs (for example, there are special multivitamins for pregnant people, women and seniors) to make sure you get the right amount of nutrients for you. You can also check out NIH’s Fact Sheet for Dietary Supplements To learn more about a specific vitamin and the recommended daily contribution.
The summary of vitamins: “Supplement can be powerful tools to support natural health, much like food, but they should not be easily taken,” says Simpson. “It is possible to get excessive doses, meet pollution or experience interactions with medication or other health conditions.” This is why consult your supplier is such a crucial part of the process. They help ensure that you get the right dose and that it comes from a reliable source. “When they are carefully selected and used appropriately, supplements may be some of the most effective tools for filling nutritional gaps and optimizing the total wellness,” says Simpson.
Christina Heiser is a New York City-based freelance writer who has covered health, beauty, fitness and nutrition for over a decade. Her work has appeared in PS, women’s health, form, parade and more.
