We hear daily of the need to take vitamins and minerals for our health. We are bombarded daily with advertisements about this vitamin, or that mineral and how good they are for us. The Revenue from the vitamin industry is over $31 billion dollars and growing each year at an astonishing rate.
This industry is part of a the larger “Health and Wellness” industry, which generates close to $4.9 trillion dollars a year. This does not include the beauty industry, which alone generates over $500 billion a year.
In this article I want to explore the what and why the need for our bodies to consume vitamins and minerals and the benefits obtained. From this conversation, I hope you are will have a better understanding of the needs to supplement your current diet in order to get the valuable nutrients necessary for good health.
Note: the dietary supplement industry is regulated by the Food and Drug Administration (FDA) and the Federal Trade Commission (FTC).
What are vitamins and minerals and how do they play a role in our body?
The National Center for Complementary and Integrative Health at US Department of Health and Human Services www.nccih.nih.gov/health/vitamins-and-minerals , Vitamins and Minerals known as MVMs are essential substances that our bodies need to develop and function normally. The known vitamins include A, C, D, E, and K, and the B vitamins: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxal (B6), cobalamin (B12), biotin, and folate/folic acid. A number of minerals are essential for health: calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, sulfur, cobalt, copper, fluoride, manganese, and selenium.
The Dietary Guidelines for Americans 2015–2020 recommends that people should aim to meet their nutrient requirements through a healthy eating pattern that includes nutrient-dense forms of foods.
Most individuals can get all of the necessary vitamins and minerals through a healthy eating pattern of nutrient-dense foods. The Dietary Guidelines for Americans 2015–2020 provides recommendations for specific populations, including women who are or may become pregnant, women who breastfeed, and people ages 50 and over.
Taking a multi-vitamin and Mineral daily increases overall nutrient intake and helps some people get the recommended amounts of vitamins and minerals when they can’t or don’t get them from food alone. But taking an MVM can also raise the chances of getting too much of some nutrients, like iron, vitamin A, zinc, niacin, and folate/folic acid, especially when a person takes more than a basic, once-daily product that provides 100 percent of the daily value (DV) of nutrients.
There’s no standard or regulatory definition for MVMs, or any dietary supplement, as to what nutrients they must contain or at what levels. Manufacturers choose which vitamins, minerals, and other ingredients, as well as their amounts, to include in their products. Simply stated, dietary supplements aren’t required to be standardized in the United States. However, they are required to bear a Supplement Facts label and ingredient list describing what’s in the product.
Read the Supplement Facts label to identify MVMs in your supplement product. Be sure to check the percent daily value (% DV) to see what proportion of your daily allotment you’re getting.
Daily supplements and medication.
Multi-vitamins and Minerals providing nutrients at or up to 100% DV do not typically interact with medications. However, if you take a blood thinner, such as warfarin (Coumadin and other brand names), talk to your health care provider before taking any MVM or dietary supplement that contains vitamin K (this vitamin lowers the medicine’s effectiveness, and doctors base the medicine’s dose partly on the overall amount of vitamin K a person usually consumes in foods and supplements).
How can I get the vitamins and minerals I need?
It is usually better to get the nutrients you need from food, rather than a pill. That’s because nutrient-dense foods contain other things that are good for you, like fiber.
Most older adults can get all the nutrients they need from foods. But if you aren’t sure, always talk with your doctor or a registered dietitian to find out if you are missing any important vitamins or minerals. Your doctor or dietitian may recommend a vitamin or dietary supplement.
It’s important to be aware that some supplements can have side effects, such as increasing the risk of bleeding after an injury or changing your response to anesthesia during surgery. Supplements can also interact with some medicines in ways that might cause problems. For example, vitamin K can reduce the ability of the common blood thinner warfarin to prevent blood from clotting. If you do need to supplement your diet, your doctor or pharmacist can tell you what supplements and doses are safe for you.
When looking for supplements to buy, you may feel overwhelmed by the number of choices at the pharmacy or grocery store. Look for a supplement that contains the vitamin or mineral you need without a lot of other unnecessary ingredients. Read the label to make sure the dose is not too large. Avoid supplements with mega doses. Too much of some vitamins and minerals can be harmful, and you might be paying for supplements you don’t need. Your doctor or pharmacist can recommend brands that fit your needs.
What are antioxidants and free radicals?
Antioxidants are man-made or natural substances that may prevent or delay some types of cell damage. Diets high in vegetables and fruits, which are good sources of antioxidants, have been found to be healthy; however, research has not shown antioxidant supplements to be beneficial in preventing diseases. Examples of antioxidants include vitamins C and E, selenium, and carotenoids, such as beta-carotene, lycopene, lutein, and zeaxanthin.
Free radicals are A type of unstable molecule that is made during normal cell metabolism (chemical changes that take place in a cell). Free radicals can build up in cells and cause damage to other molecules, such as DNA, lipids, and proteins. This damage may increase the risk of cancer and other diseases.
Free radicals and oxidants play a dual role as both toxic and beneficial compounds, since they can be either harmful or helpful to the body. They are produced either from normal cell metabolisms in situ or from external sources (pollution, cigarette smoke, radiation, medication). When an overload of free radicals cannot gradually be destroyed, their accumulation in the body generates a phenomenon called oxidative stress. This process plays a major part in the development of chronic and degenerative illness such as cancer, autoimmune disorders, aging, cataract, rheumatoid arthritis, cardiovascular and neurodegenerative diseases. The human body has several mechanisms to counteract oxidative stress by producing antioxidants, which are either naturally produced in situ, or externally supplied through foods and/or supplements. A molecule with one or more unpaired electron in its outer shell is called a free radical. Formation of ROS and RNS can occur in the cells by two ways: enzymatic and non-enzymatic reactions.
ROS and RNS are generated from either endogenous or exogenous sources. Endogenous free radicals are generated from immune cell activation, inflammation, mental stress, excessive exercise, ischemia, infection, cancer, aging.
Antioxidants and health maintenance.
The body has several mechanisms to counteract oxidative stress by producing antioxidants, either naturally generated in situ (endogenous antioxidants), or externally supplied through foods (exogenous antioxidants). The roles of antioxidants are to neutralize the excess of free radicals, to protect the cells against their toxic effects and to contribute to disease prevention.
When looking at external antioxidants through supplements. Look for supplements which have a proven delivery system which will deliver the maximum number of vitamins and minerals.
Bottom-line
The taking of vitamins and minerals out weigh the negative impact. I suggest you do your homework. Talk with your medical professional. Read, study and research.
Through our own research, we see the following companies constantly listed as reputable in providing quality supplements (not ranks in any specific order):
- Melaleuca
- Vital Nutrients
- Thorne
- Integrative Therapeutics
- Pure Encapsulations
- Douglas Laboratories
If interested in finding out more about the benefits of taking supplements with a proven delivery system. I suggest taking the time and effort to find the facts. At Seniorsnews.org we have worked on researching companies. To find out more, subscribe and become an active participant in this growing community.
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