Vitamins are essential for helping your body function properly. Although they don’t provide energy, they do assist the enzymes that release energy from carbohydrates, proteins, and fats. In short, everyone needs vitamins. The best way to get them? Food. Do most people get an adequate amount from their food? No.
That’s where vitamin supplements come in.
Are Vitamins Necessary?
Technically, no. All essential vitamins can be found in every day foods. Getting the proper amount of each vitamin, however, takes more planning than simply having fruits or vegetables at every meal. If you’re in to strict planning and discipline, congratulations. You can stop reading. For those who may not engage in strict vitamin planning, vitamin supplements are the next best thing.
Beware - there is no substitute for a well balanced diet, high in fruits and vegetables. By definition, according to Freedictionary.com, a supplement is "something added to complete a thing, make up for a deficiency, or strengthen the whole." In other words, supplements should supplement a healthy diet.
Common Supplements
- Calcium - Lack of calcium may lead to osteoporosis and weak bones. The recommended amount of calcium per day for an adult is 1200 mg. A cup of milk contains about 300 mg. A cup of beans contains about 150. Yogurt, even more. If chugging four cups of milk for breakfast seems unreasonable, then a multivitamin or calcium supplement can supplement your intake of calcium.
- Vitamin D - Without vitamin D, the calcium you ingest is wasted. Vitamin D helps the body absorb calcium and is normally included in any calcium supplement. Vitamin D is naturally made by your body after exposure to the sun, so unless you’re an Eskimo or live in Minnesota, you should have no trouble getting the daily amount.
- Vitamin C - Protect yourself from the common cold or a scurvy outbreak with the proper does of vitamin C. 250 mg should do the trick when healthy. Double or triple the intake when ill. About three oranges should suffice.
- B-Vitamins - B-vitamins promote healthy skin, an effective nervous and immune system, and increased metabolism. The biggest enemy to B-Vitamins is processed foods. A diet of whole, unprocessed foods make B-vitamin supplements unnecessary. if your diet consists of mainly processed foods, no supplement will help.
Vitamin Supplement Basics
- This bears repeating: No supplement can compensate for poor eating habits. eating healthy foods will do far more good than taking a vitamin supplement. Unprocessed foods, whole grains, fruits and vegetables form the foundation of healthy eating.
- Follow the dosage instructions on the label. Unless you’re a fan of bright yellow urine, there is no benefit to taking "extra" vitamins. In some cases, too much can be harmful.
- Consult a doctor if you’re already taking medication. It is crucial that you understand the possible effects of drug interaction. Read warning labels.