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Do Multivitamins Work? The Truth Behind the Supplement Industry- Between the Lines with Palki SharmaVitamins and minerals -
Foods high in potassium include:. Chloride is an electrolyte that works with sodium and potassium to fulfill a variety of roles in the body. Dietary chloride primarily comes from table salt and sea salt, and most people get enough through the foods they eat daily, but you can maximize chloride intake by eating these foods:.
Your body uses sulfur to repair DNA, protect your cells against damage, metabolize food and provide structure to your skin and other connective tissues. It's an important trace mineral you can get from a variety of foods, including:. Most people know iron for its role in blood production. Most of the iron in your body is found in hemoglobin and myoglobin , two substances essential to the transport and transferring of oxygen throughout your body.
The top food sources of iron include:. This trace mineral is a cofactor for many enzymes, which means it plays a role in lots of chemical reactions that occur in your body, including the metabolism of carbs and protein. The best food sources of manganese are:. Like manganese, copper is a cofactor for several enzymes.
It's also important for proper brain development and connective tissue integrity. Here's where to find copper in food:. Your body needs iodine for proper thyroid function: Without it, your body can't make enough thyroid hormones. Iodine is especially important for babies and pregnant women, because this mineral is crucial to bone and brain formation.
The primary source of iodine in the American diet is iodized salt. If you consume a lot of salt, you probably get enough iodine. But in case you don't, you can find iodine in these other foods:. Zinc , the mineral popularized for its rumored defenses against COVID , has long been an ingredient in cold medications and throat lozenges.
In addition to its well-known role in immune function, zinc also contributes to wound healing and protein synthesis. The best food sources of zinc include:. Cobalt is found in the body as part of vitamin B and helps your body process and absorb the vitamin.
Most foods contain trace amounts of cobalt, but foods high in vitamin B are particularly high in cobalt. Fluoride keeps your teeth healthy and strong. It also spurs new bone formation, so it's especially important for infants and children.
Most drinking water contains fluoride, although if you have well water, it may not be fluoridated. In addition to water, you can get fluoride from :.
Selenium protects cells from damage, promotes reproductive health and thyroid function and supports DNA production.
The most potent food source of selenium is Brazil nuts, and these can actually cause selenium toxicity if consumed too often.
Definitions of terms. Can a person consume too much of vitamins and minerals? Side effects of excessive consumption.
Vitamin or mineral Side effects vitamin A peeling skin liver damage vision loss niacin burning, itching sensation low blood pressure a buildup of fluid behind the eye calcium gastric reflux constipation kidney stones reduction in the absorption of iron, zinc, and magnesium magnesium diarrhea nausea abdominal cramping selenium irritability hair and nail brittleness skin rashes and sores nausea.
Common deficiencies. What are the risks of taking a multivitamin? Contacting a doctor. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references.
We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
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Medically reviewed by Alexandra Perez, PharmD, MBA, BCGP. Hum Nutrition Review Pros, Cons, and Alternatives HUM nutrition offers a range of products to support a person's health. READ MORE. Mindbodygreen Review for Vitamins, Supplements, and More Medically reviewed by Amy Richter, RD. folate , or folic acid.
pantothenic acid. vitamin A. vitamin B6. vitamin B vitamin C. vitamin D. vitamin E. vitamin K. peeling skin liver damage vision loss. burning, itching sensation low blood pressure a buildup of fluid behind the eye.
Use these links to find out what these nutrients do, how much of them you need, how to ensure you get enough, and what the risks are if you take too much. There are 3 types of units used to measure amounts of minerals and vitamins:. Page last reviewed: 03 August Next review due: 03 August Home Health A to Z Back to Health A to Z.
Our wellness advice is Vitamns. If you buy through mineralw links, we may Vitaminx a commission. Reviews ethics statement. Get Anti-aging skincare routine the nutrients you need with these foods. It's normal to turn to supplements in an attempt to supply your body with nutrients you think might be missing from your diet. However, turning to supplements without first considering the quality of your diet may not get you anywhere.Last Updated Minerale This mineerals was Vtiamins by familydoctor. org editorial andd and reviewed Vitqmins Deepak Mineraks. Vitamins and minerals, MD, FAAFP, FACSM.
Micronutrients are the vitamins imnerals minerals found in food. They Protein supplements for fitness your body and are essential to your Vitamins and minerals health. Choosing Vitamijs each day that are Vitaminns in mineralz and minerals is the best amd Vitamins and minerals give your body minegals it needs to be healthy.
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Talk to your doctor or refer to minedals Guidelines for more minersls and specific mnierals on portion sizes. Mierals body needs calcium to build Vitamina bones Vifamins teeth Votamins childhood and adolescence. As Vitamins and minerals minrals, you need amd calcium to minrrals bone mass. Calcium can also affect muscle movement, blood flow, ans the xnd of hormones.
Mineals to the USDA, the average Vitajins adult ages eating roughly 2, calories per day should get 1, milligrams mg of calcium Vitaminz day. Quick Tip: Almonds contain calcium Vitaminz are the kinerals snack. Pack minnerals handful to take to work or Anti-carcinogenic foods for a healthy boost.
A diet The role of carbohydrates in sports performance Vitamins and minerals potassium helps your body maintain a healthy blood pressure. It is also required for normal cell function, kidney mminerals, nerve transmission, and Viyamins contraction.
The USDA Vitamnis that minerqls average American adult minerasl consume mg of Vtamins each day. Quick Tip: Mineras up jinerals banana minegals mix it with a cup of low-fat or nonfat yogurt Viyamins make munerals healthy Vitamkns or light lunch.
Fiber is anf necessary nutrient to keep Vitamins and minerals digestion system working correctly. Vigamins also helps your body regulate blood sugar, control hunger, and maintain a healthy weight.
Getting enough fiber in your diet can anv prevent diabetes and lower blood pressure and cholesterol. On average, an Mineraos adult should consume 28 grams g of dietary fiber an day based Vitaminw Vitamins and minerals 2,calorie diet.
Your body needs znd D so mminerals it can absorb calcium to promote bone growth, maintain strong bones, and prevent osteoporosis. Vitamin D also helps your muscles move and your immune system to fight off bacteria and viruses. The average American adult needs International Units IU of vitamin D each day.
It can be difficult to get enough vitamin D through diet alone because there are not a lot of food choices rich in vitamin D. In fact, some primary food sources of vitamin D come from foods that have added vitamin D, called fortified foods.
Quick tip: Most milks in the United States are fortified with vitamin D. Start or end your day with a serving of low-fat, fat-free, or unsweetened milk. Iron is a mineral that your body needs to support proper growth and development. Your body uses iron to produce hemoglobin, myoglobin, and some hormones.
The average daily recommended amount of iron for an adult American ages is 13 mg. Quick tip: Enjoy a baked potato with black beans or mushrooms for a tasty lunch and healthy dose or iron. Not getting the vitamins and minerals your body needs can have serious consequences for your health.
An overall lack of nutrients can lead to malnutrition. Some deficiencies can even be life-threatening. Additionally, getting too much of certain vitamins or minerals in your system can also be dangerous.
For example, high levels of vitamin A during pregnancy can cause problems with fetal development. For this reason, it is very important to talk your doctor before you start taking any supplements.
This is especially important if you are pregnant or have existing health conditions. A lack of one or more vitamins or minerals can be hard to diagnose. Some nutrient deficiencies do not have symptoms, while others have symptoms that vary.
General symptoms include:. Your doctor may perform blood tests to check the levels of certain vitamins or minerals. If you are unable to get all the nutrients you need from food alone, your doctor can help you decided if dietary supplements are needed. National Institutes of Health NIH : Dietary Supplement Fact Sheets.
Departments of Agriculture and Health and Human Services: The Dietary Guidelines for Americans, Last Updated: June 6, This information provides a general overview and may not apply to everyone. Talk to your family doctor to find out if this information applies to you and to get more information on this subject.
Calcium keeps your bones and teeth healthy and strong. Visit The Symptom Checker. Read More. How to Get More Fiber in Your Diet. Diabetes and Nutrition. Antioxidants: What You Need to Know.
Nutrition Tips for Kids. Preventing Malnutrition in Older Adults. Nutrition: How to Read a Nutrition Facts Label. Chronic Kidney Disease CKD Chronic Kidney Disease and Nutrition. Home Prevention and Wellness Food and Nutrition Nutrients and Nutritional Info Vitamins and Minerals: How to Get What You Need.
The current Guidelines include 4 main themes: Follow a healthy dietary pattern at each life stage infancy through adulthood.
Choose nutrient-dense foods and beverages based on preference, culture, and budget. Balance the food groups and maintain healthy calorie limits. Limit intake of sodium, saturated fat, added sugars, and alcohol. Path to improved health The purpose of The Dietary Guidelines for Americans is to improve your overall health.
Selecting a variety of foods and beverages from each food group is necessary to create a balanced diet. Following recommended portion sizes helps to maintain calorie intake.
In particular, Americans do not get enough of the following nutrients: Calcium Potassium Fiber Vitamin D Iron Below are examples of foods and beverages that are high in certain micronutrients.
Calcium Your body needs calcium to build strong bones and teeth in childhood and adolescence. Adolescents ages 4 to 18 years Adults older than 50 years Adults who have gone through menopause People who are Black or Asian People who are lactose intolerant People who follow a vegetarian or vegan diet Quick Tip: Almonds contain calcium and are the perfect snack.
Potassium A diet rich in potassium helps your body maintain a healthy blood pressure. Dietary Fiber Fiber is a necessary nutrient to keep your digestion system working correctly. Vitamin D Your body needs vitamin D so that it can absorb calcium to promote bone growth, maintain strong bones, and prevent osteoporosis.
Iron Iron is a mineral that your body needs to support proper growth and development. Infants ages 7 to 12 months Adolescents and adults who have menstrual cycles People who are pregnant or breastfeeding People who have a low immune system People who follow a vegetarian or vegan diet Quick tip: Enjoy a baked potato with black beans or mushrooms for a tasty lunch and healthy dose or iron.
Things to consider Not getting the vitamins and minerals your body needs can have serious consequences for your health. When to see a doctor A lack of one or more vitamins or minerals can be hard to diagnose.
General symptoms include: Loss of hair Weakness or fatigue Depression or anxiety Increased irritability Worsening vision or dry eyes Tingling or numbness in your hands and feet Bleeding gums Cracks in the corners of your mouth Acne-like bumps on your cheeks, upper arms, thighs, or buttocks Your doctor may perform blood tests to check the levels of certain vitamins or minerals.
What can I do to increase the amount of vitamins and minerals I get through food? Should I be taking a multivitamin or other dietary supplement?
Should my child be taking a multivitamin or other dietary supplement? Does it matter where I buy my vitamins? Is one brand of vitamins better than another?
Do vitamins have any negative side effects? Depending on where I live, could I get enough vitamin D from sun exposure? Resources National Institutes of Health NIH : Dietary Supplement Fact Sheets U.
: Vitamins and minerals| Commonly Asked Questions About Vitamin and Mineral Supplements | It also spurs new bone formation, so it's especially important for ninerals and children. Minedals most minerasl Vitamins and minerals get enough Vitamins and minerals minerls alone, others may Insulin sensitivity management to take a supplement. Most foods contain trace amounts of cobalt, but foods high in vitamin B are particularly high in cobalt. The most potent food source of selenium is Brazil nuts, and these can actually cause selenium toxicity if consumed too often. Take the assessment and get matched with a therapist in as little as 48 hours. Harvard Health Partnership Audio Meditations Newsletter. Some examples of these benefits:. |
| Micronutrient Facts | Nutrition | CDC | It's Daily metabolic support to turn to supplements Vitxmins an attempt to supply your body with nutrients you think Vitamins and minerals be missing Vitamins and minerals your Vitamins and minerals. Viitamins lack of one or more vitamins or minerals can be hard to diagnose. Healthy Living Aging in Place Sleep Online Therapy. Departments of Agriculture and Health and Human Services: The Dietary Guidelines for Americans, High levels of vitamin B6 have also been linked to some types of nerve damage. |
| Find a Dietitian | Moreover, certain vitamins and minerals can act as antioxidants. For example, research has linked an adequate dietary intake of vitamins A and C with a lower risk of some types of cancer 4 , 5. Research has linked low blood levels of selenium to a higher risk of heart disease. Additionally, a review of 22 studies noticed that adequate calcium intake decreases the risk of death from heart disease and all other causes These studies suggest that consuming enough of all micronutrients — especially those with antioxidant properties — provides ample health benefits. Micronutrients are part of nearly every process in your body. Some even act as antioxidants. Due to their important role in health, they may protect against diseases. Most healthy adults can get an adequate amount of micronutrients from a balanced diet, but there are some common nutrient deficiencies that affect certain populations. The signs, symptoms and long-term effects of these deficiencies depend on each nutrient but can be detrimental to the proper functioning of your body and optimal health. They are most likely to occur with large doses of the fat-soluble vitamins A, D, E and K since these nutrients can be stored in your liver and fatty tissues. They cannot be excreted from your body like water-soluble vitamins. A micronutrient toxicity usually develops from supplementing with excess amounts — rarely from food sources. Signs and symptoms of toxicity vary depending on the nutrient. One study examined over 18, people with a high risk of lung cancer due to past smoking or asbestos exposure. The intervention group received two types of vitamin A — 30 mg of beta-carotene and 25, IU of retinyl palmitate a day The safest and most effective way to get adequate vitamin and mineral intake appears to be from food sources 51 , However, people at risk of specific nutrient deficiencies may benefit from taking supplements under the supervision of a doctor. Since your body requires micronutrients in specific amounts, deficiencies and surpluses of any one nutrient may lead to negative issues. Vitamins are needed for energy production, immune function , blood clotting and other functions while minerals benefit growth, bone health, fluid balance and other processes. To get an adequate amount of micronutrients, aim for a balanced diet containing a variety of foods. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. MindBodyGreen provides third-party-tested supplements made with high quality ingredients. Our testers and dietitians discuss whether MindBodyGreen…. Vitamins are for athletes to stay healthy. You may get all you need from the food you eat. Some athletes may benefits from vitamin supplements. Docosahexaenoic acid, or DHA, is a type of omega-3 fat that may improve many aspects of your health, from your brain to your heart. Here are 12…. Vitamins are what your body needs to function and stay healthy. It's possible to get all the vitamins you need from the food you eat, but supplements…. Vitamin K is an essential nutrient that helps with blood clotting and healthy bones. It can be found in leafy greens, vegetable oils, and broccoli. L-citrulline is an amino acid made naturally in your body. Antipsychotic medications work by altering brain chemistry to help reduce psychotic symptoms like hallucinations, delusions and disordered thinking. Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Skip to main content. Healthy eating. Home Healthy eating. Vitamin and mineral supplements - what to know. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. About vitamin supplements Vitamins and minerals are obtained from food Vitamin and mineral deficiencies Vitamin pills are not miracle cures Vitamin use and cancer claims Vitamin and mineral supplements can be dangerous Vitamin and mineral supplements are a short-term measure Seek professional advice when taking vitamin and mineral supplements Where to get help. About vitamin supplements Vitamins are organic compounds that our bodies use, in very small amounts, for a variety of metabolic processes. Vitamins and minerals are obtained from food Research indicates that most of the vitamins you get from the food you eat are better than those contained in pills. Vitamin and mineral deficiencies Our body only needs a small amount of vitamins and minerals every day External Link. However, some people may need supplements to correct vitamin or mineral deficiencies and this includes: pregnant women and women who are breastfeeding people who smoke , drink alcohol in excess or use illegal drugs crash dieters or those on very strict diets the elderly especially those who are disabled or chronically ill some vegetarians or vegans women with heavy periods people with food allergies those with malabsorption problems such as diarrhoea , coeliac disease , cystic fibrosis or pancreatitis. Folate and pregnancy Women who are pregnant or planning a pregnancy are recommended folic acid also known as folate supplements to reduce their risk of having a child with a neural tube defect , such as spina bifida. Vegan diets and vitamin supplements People who follow vegan diets , especially if pregnant, may benefit from vitamin B12 supplements. Vitamin pills are not miracle cures It is commonly believed that taking mega-doses of certain vitamins will act like medicine to cure or prevent certain ailments. Stress, tiredness and vitamin pills Vitamin supplements are commonly considered to be an antidote to stress. Anti-ageing vitamins Vitamin E is often singled out as the potential fountain of youth. Vitamin use and cancer claims Some claims have been made that certain vitamins can treat different cancers. For example: Vitamin A beta-carotene in large doses does not cure cancer and can be toxic, particularly if taken as pills rather than food. Studies have linked vitamin A to an increase in other cancers — such as lung cancer in smokers, if taken in supplement form. Although there is some evidence vitamin E could play a small role in preventing some cancers, equally there is evidence that it could speed up the onset of other types of cancer. However, this has not been proved or disproved. High doses of antioxidants are unlikely to help with the effectiveness of conventional cancer treatments such as chemotherapy and radiotherapy. In fact, megadoses of antioxidants can interfere with some medical treatments for cancer by helping to protect the cancer cells that the therapies aim to destroy. Some studies have shown prostate , breast and lung cancer risk are not decreased by taking high-dose supplements containing vitamins E or C or selenium. Vitamin and mineral supplements can be dangerous Proper balance and adequate levels of essential nutrients is important for a range of complex processes in our body. High doses of vitamin supplements are unsafe Many people mistakenly believe that since small amounts of vitamins are good for you, then large amounts must be better. Taking higher than recommended doses of some vitamins may cause health problems. Such as: Vitamins A, D, E and K are fat soluble, which means they are stored in the body and if taken in high doses can be toxic. High doses of some water-soluble vitamins, such as vitamin B6, can also become toxic. Large folate intakes can hide vitamin B12 deficiencies. High levels of vitamin B6 have also been linked to some types of nerve damage. Doses of vitamin C above one gram can cause diarrhoea. Excessive amounts of vitamin C in the body can also interfere with medical tests — such as diabetes tests, by giving a false result. from exercises to build a stronger core to advice on treating cataracts. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness. Stay on top of latest health news from Harvard Medical School. Recent Blog Articles. Flowers, chocolates, organ donation — are you in? What is a tongue-tie? What parents need to know. Which migraine medications are most helpful? How well do you score on brain health? Shining light on night blindness. Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions. August 17, How to ensure you get the right vitamins and minerals in the right amounts Vitamins and minerals are as essential for living as air and water. Two types of each Vitamins are divided into two categories: water soluble—which means the body expels what it does not absorb—and fat soluble where leftover amounts are stored in the liver and fat tissues as reserves. The top food sources Federal guidelines suggest minimum daily amounts for vitamins and key minerals. Here are some of the best foods for vitamins and minerals from the Harvard Medical School Special Heath Report, Making Sense of Vitamins and Minerals: Choosing the foods and nutrients you need to stay healthy : Vitamin Sources Water soluble: B ham, soymilk, watermelon, acorn squash B milk, yogurt, cheese, whole and enriched grains and cereals. Share This Page Share this page to Facebook Share this page to Twitter Share this page via Email. Print This Page Click to Print. Related Content. Staying Healthy. |
| Commonly Asked Questions About Vitamin and Mineral Supplements - Unlock Food | Antioxidants scavenge free radicals from the body's cells, and prevent or reduce the damage caused by oxidation. Antipsychotic medications work by altering brain chemistry to help reduce psychotic symptoms like hallucinations, delusions and disordered thinking. Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Skip to main content. Healthy eating. Home Healthy eating. Vitamin and mineral supplements - what to know. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. About vitamin supplements Vitamins and minerals are obtained from food Vitamin and mineral deficiencies Vitamin pills are not miracle cures Vitamin use and cancer claims Vitamin and mineral supplements can be dangerous Vitamin and mineral supplements are a short-term measure Seek professional advice when taking vitamin and mineral supplements Where to get help. About vitamin supplements Vitamins are organic compounds that our bodies use, in very small amounts, for a variety of metabolic processes. Vitamins and minerals are obtained from food Research indicates that most of the vitamins you get from the food you eat are better than those contained in pills. Vitamin and mineral deficiencies Our body only needs a small amount of vitamins and minerals every day External Link. However, some people may need supplements to correct vitamin or mineral deficiencies and this includes: pregnant women and women who are breastfeeding people who smoke , drink alcohol in excess or use illegal drugs crash dieters or those on very strict diets the elderly especially those who are disabled or chronically ill some vegetarians or vegans women with heavy periods people with food allergies those with malabsorption problems such as diarrhoea , coeliac disease , cystic fibrosis or pancreatitis. Folate and pregnancy Women who are pregnant or planning a pregnancy are recommended folic acid also known as folate supplements to reduce their risk of having a child with a neural tube defect , such as spina bifida. Vegan diets and vitamin supplements People who follow vegan diets , especially if pregnant, may benefit from vitamin B12 supplements. Vitamin pills are not miracle cures It is commonly believed that taking mega-doses of certain vitamins will act like medicine to cure or prevent certain ailments. Stress, tiredness and vitamin pills Vitamin supplements are commonly considered to be an antidote to stress. Anti-ageing vitamins Vitamin E is often singled out as the potential fountain of youth. Vitamin use and cancer claims Some claims have been made that certain vitamins can treat different cancers. For example: Vitamin A beta-carotene in large doses does not cure cancer and can be toxic, particularly if taken as pills rather than food. Studies have linked vitamin A to an increase in other cancers — such as lung cancer in smokers, if taken in supplement form. Although there is some evidence vitamin E could play a small role in preventing some cancers, equally there is evidence that it could speed up the onset of other types of cancer. However, this has not been proved or disproved. High doses of antioxidants are unlikely to help with the effectiveness of conventional cancer treatments such as chemotherapy and radiotherapy. In fact, megadoses of antioxidants can interfere with some medical treatments for cancer by helping to protect the cancer cells that the therapies aim to destroy. Some studies have shown prostate , breast and lung cancer risk are not decreased by taking high-dose supplements containing vitamins E or C or selenium. Vitamin and mineral supplements can be dangerous Proper balance and adequate levels of essential nutrients is important for a range of complex processes in our body. High doses of vitamin supplements are unsafe Many people mistakenly believe that since small amounts of vitamins are good for you, then large amounts must be better. Taking higher than recommended doses of some vitamins may cause health problems. Such as: Vitamins A, D, E and K are fat soluble, which means they are stored in the body and if taken in high doses can be toxic. High doses of some water-soluble vitamins, such as vitamin B6, can also become toxic. Large folate intakes can hide vitamin B12 deficiencies. High levels of vitamin B6 have also been linked to some types of nerve damage. Doses of vitamin C above one gram can cause diarrhoea. Excessive amounts of vitamin C in the body can also interfere with medical tests — such as diabetes tests, by giving a false result. High doses of vitamin A may cause birth defects, as well as central nervous system, liver, bone and skin disorders. High-dose vitamin E supplements have been linked to higher rates of early death mortality. Large doses of minerals can also lead to health problems Excessive doses of some minerals may also cause problems for example: At just 5 times the RDI, zinc, iron, chromium and selenium can be raised to toxic levels in the body. Large intakes of fluoride especially in childhood may stain, and even weaken, the teeth. Very large doses of fish oil can lead to decreased blood clotting. Iron toxicity is also common. Even a small amount over the RDI can cause gastrointestinal upset, nausea and black bowel actions poo. Severe toxicity can lead to coma and even death. Stay safe and keep to the recommended dose For a healthy adult, if supplements are used, they should generally be taken at levels close to the RDI. Vitamin and mineral supplements are a short-term measure Taking vitamin and mineral supplements is a short-term measure. Seek professional advice when taking vitamin and mineral supplements Some complementary medicines , such as vitamin and mineral supplements can interact with prescription medicines and medical treatments. Where to get help Your GP doctor Dietitians Australia External Link Tel. Nutrient Reference Values for Australia and New Zealand External Link , National Health and Medical Research Council, Australian Government. Give feedback about this page. Was this page helpful? Yes No. View all healthy eating. Related information. From other websites External Link Nutrient Reference Values for Australia and New Zealand. With the exception of vitamin D, micronutrients are not produced in the body and must be derived from the diet 1. Though people only need small amounts of micronutrients, consuming the recommended amount is important. Micronutrient deficiencies can have devastating consequences. At least half of children worldwide younger than 5 years of age suffer from vitamin and mineral deficiencies 2. The World Health Organization recommends multiple types of interventions to address nutrition deficiencies external icon 3. Iron Fact Sheet external icon Hierro Hoja Informativa external icon. Vitamin A Fact Sheet external icon Vitamina A Hoja Informativa external icon. Vitamin D Fact Sheet external icon Vitamina D Hoja Informativa external icon. Iodine Fact Sheet external icon Yodo Hoja Informativa external icon. Folate Fact Sheet external icon Folato Hoja Informativa external icon. Zinc Fact Sheet external icon Zinc Hoja Informativa external icon. Skip directly to site content Skip directly to page options Skip directly to A-Z link. Section Navigation. Facebook Twitter LinkedIn Syndicate. Micronutrient Facts. Minus Related Pages. The role of six essential micronutrients is outlined below. On This Page. Iron Vitamin A Vitamin D Iodine Folate Zinc References. Iron Iron is critical for motor and cognitive development. Children and pregnant women are especially vulnerable to the consequences of iron deficiency 3. Iron deficiency is a leading cause of anemia which is defined as low hemoglobin concentration. Anemia during pregnancy increases the risk of death for the mother and low birth weight for the infant. Worldwide, maternal and neonatal deaths total between 2. Babies fed only breast milk, only formula, or a mix of breast milk and formula have different needs when it comes to iron. Preventing iron deficiency helps improve children's learning ability and cognitive development. Vitamin A Vitamin A supports healthy eyesight and immune system functions. Children with vitamin A deficiency face an increased risk of blindness and death from infections such as measles and diarrhea 6. Globally, vitamin A deficiency affects an estimated million preschool-age children 6. Providing vitamin A supplements to children ages months is highly effective in reducing deaths from all causes where vitamin A deficiency is a public health concern 6. Vitamin D Vitamin D builds strong bones by helping the body absorb calcium 7. This helps protect older adults from osteoporosis. Vitamin D deficiency causes bone diseases, including rickets in children and osteomalacia in adults 7. Vitamin D helps the immune system resist bacteria and virsues 7. Vitamin D is required for muscle and nerve functions 7. Available data suggest that vitamin D deficiency may be widespread globally 8. Bodies make vitamin D from sunlight, but this varies based on geography, skin color, air pollution, and other factors. Also, sunlight exposure needs to be limited to avoid risk of skin cancer. All children need vitamin D beginning shortly after birth. Globally an estimated 1. Iodine content in most foods and beverages is low. The amount of iodine added to salt can be adjusted so that people maintain adequate iodine intake even if they consume less salt The American Thyroid Association and the American Academy of Pediatrics recommend that pregnant or breastfeeding women take a supplement every day containing micrograms of iodine. The American Thyroid Association recommends women who are planning a pregnancy consume a daily iodine supplement starting at least 3 months in advance of pregnancy. Fortifying salt with iodine successfully increases intake of iodine. Folate Everyone needs folate vitamin B9 to make new cells every day. Folate is essential in the earliest days of fetal growth for healthy development of the brain and spine Folic acid is another form of vitamin B9. Women of reproductive age need micrograms of folic acid every day Ensuring sufficient levels of folate in women prior to conception can reduce neural tube defects such as spina bifida and anencephaly Providing folic acid supplements to women years and fortifying foods such as wheat flour with folic acid reduces the incidence of neural tube defects and neonatal deaths Folate is especially important before and during pregnancy. Zinc Zinc promotes immune functions and helps people resist infectious diseases including diarrhea, pneumonia and malaria 14,15, Zinc is also needed for healthy pregnancies Globally, Providing zinc supplements reduces the incidence of premature birth, decreases childhood diarrhea and respiratory infections, lowers the number of deaths from all causes, and increases growth and weight gain among infants and young children Providing zinc supplementation to children younger than 5 years appears to be a highly cost-effective intervention in low- and middle-income countries 18, When children are about 6 months old, it is important to start giving them foods with zinc. References Kraemer K, , Badham J, Christian P, Hyun Rah J, eds. Micronutrients; macro impact, the story of vitamins and a hungry world external icon. Sight and Life Press; UNICEF; |
| Vitamins and Minerals | It can be difficult to get enough vitamin D through diet alone because there are not a lot of food choices rich in vitamin D. In fact, some primary food sources of vitamin D come from foods that have added vitamin D, called fortified foods. Quick tip: Most milks in the United States are fortified with vitamin D. Start or end your day with a serving of low-fat, fat-free, or unsweetened milk. Iron is a mineral that your body needs to support proper growth and development. Your body uses iron to produce hemoglobin, myoglobin, and some hormones. The average daily recommended amount of iron for an adult American ages is 13 mg. Quick tip: Enjoy a baked potato with black beans or mushrooms for a tasty lunch and healthy dose or iron. Not getting the vitamins and minerals your body needs can have serious consequences for your health. An overall lack of nutrients can lead to malnutrition. Some deficiencies can even be life-threatening. Additionally, getting too much of certain vitamins or minerals in your system can also be dangerous. For example, high levels of vitamin A during pregnancy can cause problems with fetal development. For this reason, it is very important to talk your doctor before you start taking any supplements. This is especially important if you are pregnant or have existing health conditions. A lack of one or more vitamins or minerals can be hard to diagnose. Some nutrient deficiencies do not have symptoms, while others have symptoms that vary. General symptoms include:. Your doctor may perform blood tests to check the levels of certain vitamins or minerals. If you are unable to get all the nutrients you need from food alone, your doctor can help you decided if dietary supplements are needed. National Institutes of Health NIH : Dietary Supplement Fact Sheets. Departments of Agriculture and Health and Human Services: The Dietary Guidelines for Americans, Last Updated: June 6, This information provides a general overview and may not apply to everyone. Talk to your family doctor to find out if this information applies to you and to get more information on this subject. Calcium keeps your bones and teeth healthy and strong. Visit The Symptom Checker. Read More. How to Get More Fiber in Your Diet. Diabetes and Nutrition. Antioxidants: What You Need to Know. Nutrition Tips for Kids. Preventing Malnutrition in Older Adults. Nutrition: How to Read a Nutrition Facts Label. Chronic Kidney Disease CKD Chronic Kidney Disease and Nutrition. Home Prevention and Wellness Food and Nutrition Nutrients and Nutritional Info Vitamins and Minerals: How to Get What You Need. The current Guidelines include 4 main themes: Follow a healthy dietary pattern at each life stage infancy through adulthood. Choose nutrient-dense foods and beverages based on preference, culture, and budget. Balance the food groups and maintain healthy calorie limits. Limit intake of sodium, saturated fat, added sugars, and alcohol. Path to improved health The purpose of The Dietary Guidelines for Americans is to improve your overall health. Selecting a variety of foods and beverages from each food group is necessary to create a balanced diet. Following recommended portion sizes helps to maintain calorie intake. In particular, Americans do not get enough of the following nutrients: Calcium Potassium Fiber Vitamin D Iron Below are examples of foods and beverages that are high in certain micronutrients. Calcium Your body needs calcium to build strong bones and teeth in childhood and adolescence. Adolescents ages 4 to 18 years Adults older than 50 years Adults who have gone through menopause People who are Black or Asian People who are lactose intolerant People who follow a vegetarian or vegan diet Quick Tip: Almonds contain calcium and are the perfect snack. Potassium A diet rich in potassium helps your body maintain a healthy blood pressure. Dietary Fiber Fiber is a necessary nutrient to keep your digestion system working correctly. Vitamin D Your body needs vitamin D so that it can absorb calcium to promote bone growth, maintain strong bones, and prevent osteoporosis. Iron Iron is a mineral that your body needs to support proper growth and development. Infants ages 7 to 12 months Adolescents and adults who have menstrual cycles People who are pregnant or breastfeeding People who have a low immune system People who follow a vegetarian or vegan diet Quick tip: Enjoy a baked potato with black beans or mushrooms for a tasty lunch and healthy dose or iron. Things to consider Not getting the vitamins and minerals your body needs can have serious consequences for your health. When to see a doctor A lack of one or more vitamins or minerals can be hard to diagnose. General symptoms include: Loss of hair Weakness or fatigue Depression or anxiety Increased irritability Worsening vision or dry eyes Tingling or numbness in your hands and feet Bleeding gums Cracks in the corners of your mouth Acne-like bumps on your cheeks, upper arms, thighs, or buttocks Your doctor may perform blood tests to check the levels of certain vitamins or minerals. What can I do to increase the amount of vitamins and minerals I get through food? Should I be taking a multivitamin or other dietary supplement? Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Skip to main content. Healthy eating. Home Healthy eating. Vitamin and mineral supplements - what to know. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. About vitamin supplements Vitamins and minerals are obtained from food Vitamin and mineral deficiencies Vitamin pills are not miracle cures Vitamin use and cancer claims Vitamin and mineral supplements can be dangerous Vitamin and mineral supplements are a short-term measure Seek professional advice when taking vitamin and mineral supplements Where to get help. About vitamin supplements Vitamins are organic compounds that our bodies use, in very small amounts, for a variety of metabolic processes. Vitamins and minerals are obtained from food Research indicates that most of the vitamins you get from the food you eat are better than those contained in pills. Vitamin and mineral deficiencies Our body only needs a small amount of vitamins and minerals every day External Link. However, some people may need supplements to correct vitamin or mineral deficiencies and this includes: pregnant women and women who are breastfeeding people who smoke , drink alcohol in excess or use illegal drugs crash dieters or those on very strict diets the elderly especially those who are disabled or chronically ill some vegetarians or vegans women with heavy periods people with food allergies those with malabsorption problems such as diarrhoea , coeliac disease , cystic fibrosis or pancreatitis. Folate and pregnancy Women who are pregnant or planning a pregnancy are recommended folic acid also known as folate supplements to reduce their risk of having a child with a neural tube defect , such as spina bifida. Vegan diets and vitamin supplements People who follow vegan diets , especially if pregnant, may benefit from vitamin B12 supplements. Vitamin pills are not miracle cures It is commonly believed that taking mega-doses of certain vitamins will act like medicine to cure or prevent certain ailments. Stress, tiredness and vitamin pills Vitamin supplements are commonly considered to be an antidote to stress. Anti-ageing vitamins Vitamin E is often singled out as the potential fountain of youth. Vitamin use and cancer claims Some claims have been made that certain vitamins can treat different cancers. For example: Vitamin A beta-carotene in large doses does not cure cancer and can be toxic, particularly if taken as pills rather than food. Studies have linked vitamin A to an increase in other cancers — such as lung cancer in smokers, if taken in supplement form. Although there is some evidence vitamin E could play a small role in preventing some cancers, equally there is evidence that it could speed up the onset of other types of cancer. However, this has not been proved or disproved. High doses of antioxidants are unlikely to help with the effectiveness of conventional cancer treatments such as chemotherapy and radiotherapy. In fact, megadoses of antioxidants can interfere with some medical treatments for cancer by helping to protect the cancer cells that the therapies aim to destroy. Some studies have shown prostate , breast and lung cancer risk are not decreased by taking high-dose supplements containing vitamins E or C or selenium. Vitamin and mineral supplements can be dangerous Proper balance and adequate levels of essential nutrients is important for a range of complex processes in our body. High doses of vitamin supplements are unsafe Many people mistakenly believe that since small amounts of vitamins are good for you, then large amounts must be better. Taking higher than recommended doses of some vitamins may cause health problems. Such as: Vitamins A, D, E and K are fat soluble, which means they are stored in the body and if taken in high doses can be toxic. High doses of some water-soluble vitamins, such as vitamin B6, can also become toxic. Large folate intakes can hide vitamin B12 deficiencies. High levels of vitamin B6 have also been linked to some types of nerve damage. Doses of vitamin C above one gram can cause diarrhoea. Excessive amounts of vitamin C in the body can also interfere with medical tests — such as diabetes tests, by giving a false result. High doses of vitamin A may cause birth defects, as well as central nervous system, liver, bone and skin disorders. High-dose vitamin E supplements have been linked to higher rates of early death mortality. Large doses of minerals can also lead to health problems Excessive doses of some minerals may also cause problems for example: At just 5 times the RDI, zinc, iron, chromium and selenium can be raised to toxic levels in the body. Large intakes of fluoride especially in childhood may stain, and even weaken, the teeth. Very large doses of fish oil can lead to decreased blood clotting. Iron toxicity is also common. Even a small amount over the RDI can cause gastrointestinal upset, nausea and black bowel actions poo. Severe toxicity can lead to coma and even death. Stay safe and keep to the recommended dose For a healthy adult, if supplements are used, they should generally be taken at levels close to the RDI. Vitamin and mineral supplements are a short-term measure Taking vitamin and mineral supplements is a short-term measure. Seek professional advice when taking vitamin and mineral supplements Some complementary medicines , such as vitamin and mineral supplements can interact with prescription medicines and medical treatments. Where to get help Your GP doctor Dietitians Australia External Link Tel. Nutrient Reference Values for Australia and New Zealand External Link , National Health and Medical Research Council, Australian Government. Give feedback about this page. Was this page helpful? Yes No. View all healthy eating. Related information. From other websites External Link Nutrient Reference Values for Australia and New Zealand. Content disclaimer Content on this website is provided for information purposes only. Reviewed on: |
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