The best way to give your body all the vitamins it needs is by eating a well-balanced diet that contains the recommended portions of grains, vegetables, fruits, dairy, and protein. This sounds good on paper, but the reality is that most people don’t eat as balanced a diet as they should. The result is that some vitamins may be missing from our diets.
Vitamins are nutrients that are important for your overall health. Your body uses vitamins for growth, digestion, and to keep your nerves functioning the way they should. There are 13 basic vitamins: A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12, and folate). Vitamins are packaged under many labels and in many combinations. Multi-vitamins often include all the primary vitamins and many minerals. You can also find formulas designed for children, seniors, men, and women.
Some people make the mistake of thinking that if some vitamins are good, more are better. This is not the case. In the United States, the Institute of Medicine, which is a private organization located in Washington, D.C., sets the daily Recommended Dietary Allowance (RDA) for many vitamins and minerals. This is the maximum amount that is recommended each day. If you are taking a multi-vitamin tablet and also eat foods that are super-fortified with certain substances such as folic acid, you may exceed your daily recommended dose.
Fat soluble vs. water soluble
Some vitamins are saved by the body for future use. These vitamins, known as “fat-soluble” vitamins include vitamins A and D. Because the body packs away excess of these vitamins for the future, it is possible to become sick from taking in too much of them. Symptoms of an excess of fat-soluble vitamins include nausea, vomiting, headaches, dizziness, clumsiness, birth defects, and heart rhythm problems.
Water-soluble vitamins, such as the B group of vitamins and vitamin C, are not stored by the body. If you take in more of these vitamins than your body needs, the excess is flushed out of the body when you urinate. But taking too much of these vitamins can upset your stomach and may contribute to kidney stones, numbness in the limbs, and pain. High doses of vitamins can also sometimes cause problems with certain medical tests and can affect how some prescription drugs work.
Choosing vitamins
Vitamins come in many sizes and combinations. You can find vitamins in tablets, gel caps, and liquids. There is no one right answer to which kind of vitamin is best. Here are some things to consider when choosing vitamins:
• Organic – some supplements are made from all-organic substances.
• No toxic substances – avoid vitamins that may have been contaminated by lead or mercury.
• Expiration – make sure the supplement is still in date. If there is no expiration date listed, chose a difference product.
• Quality statements – look for statements or seals from medical associations recommending the product.
Some vitamin supplements make extravagant claims about curing diseases or about being vastly more effective than any other type of vitamin. In general, remember that if something sounds too good to be true, it probably is. This is also true when new supplements hit the headlines making claims of miracle cures. These claims are often based on a single study that has not stood up to further research or scientific testing. Be wary of products that do not provide enough information to make a wise decision. Also remember that the cheapest vitamin may not be the best vitamin. Consider buying supplements from brand-name manufacturers and talk to your health care provider before you start taking any new supplements.
Sources:
National Institutes of Health: Medline Plus
FDA: Tips for the Savvy Supplement User
NIH: News In Health
FDA: Fortify Your Knowledge About Vitamins
About.com: Nutrition