About vitamin supplements
Vitamin supplement, also known as a multivitamin, is a nutritional supplement that comprises one or more vitamins, dietary minerals, and occasionally, additional components such as herbs. They come in a variety of formulations, such as pills, capsules, chewable candies, powders, and liquids.
Vitamin supplements may have little or no benefit for those who consume a balanced diet. A nutritious, well-rounded diet, instead of a course of vitamin supplements, appears to be the key to optimum health. Food is known to be the safest and most effective approach to obtain appropriate vitamin and mineral intake (Woodside et al., 2005).
More insights on vitamins
To understand that foods can provide all the necessary vitamins essential for our body, it is important to know about the different types of vitamins, their functions, deficiency diseases, and most importantly, their food sources.
Vitamins are organic molecules that people require in little amounts. They are compounds that our bodies require to grow and function properly. Most vitamins must be obtained from food since the body either does not manufacture them or generates only a small amount. Vitamins A, C, D, E, and K are among them, and so are the B vitamins. The best approach to get adequate vitamins is to eat a diversified, well-balanced diet.
The vitamins are broadly classified into two categories:
The human body neither generates water-soluble vitamins nor does it store them. Because they cannot be retained in the body, excess amounts are eliminated through urine.
As a result, people need water-soluble vitamins more regularly than fat-soluble ones. They get dissolved in water and are therefore known as water-soluble vitamins.
Types of water-soluble vitamins include all the B vitamins as well as vitamin C.
Good sources of vitamin B1 are cereal grains, brown rice, asparagus, kale, cauliflower, yeast, oranges, and eggs.
Good sources include green beans, eggs, bananas, asparagus, okra, cottage cheese, milk, and yogurt.
Good sources include milk, eggs, tomatoes, carrots, broccoli, leafy green vegetables, nuts, and lentils.
Good sources include broccoli, avocado, whole grains, yogurt, shiitake mushrooms, eggs, milk, and sunflower seeds.
Deficiency of vitamin B6 may lead to peripheral neuropathy and anemia.
Good sources include chickpeas, bananas, nuts, oats, wheat germ, and squash.
Good sources include broccoli, spinach, avocado, nuts, eggs, and cheese.
Good sources include dark green leafy vegetables, legumes, sunflower seeds, whole grains, fresh fruits, and fruit juices.
Good sources include fish, meat, eggs, milk and its products, fortified cereals, and fortified soy products.
Good sources include citrus fruits like oranges and lemons, peppers, broccoli, strawberries, guavas, and tomatoes.
Fat-soluble vitamins are stored in the body in fat cells and the liver. Dietary fats aid the body's absorption of fat-soluble vitamins via the digestive tract. Vitamin A, D, E, and K are fat-soluble vitamins.
Good sources include carrots, broccoli, kale, spinach, milk, red and deep-yellow colored fruits and vegetables, eggs, and milk.
The best source of vitamin D is exposure to UVB rays of the sun which triggers the formation of vitamin D inside the body. Dietary sources include fatty fish, cheese, egg yolks, and fortified food products.
Good sources of vitamin E are nuts, vegetable oils, wheat germ, kiwis, almonds, eggs, and leafy green vegetables.
Sources of vitamin K are green leafy vegetables such as spinach, kale, mustard greens and broccoli, cereal grains, and vegetable oils.
As it is clear from above, there is no need to take vitamin supplements if a well-balanced diet with a variety of fruits and vegetables is consumed regularly by a healthy person.
Who needs vitamin supplements?
A diet rich in fruits, vegetables, whole grains, lean protein sources, and heart-healthy fats should offer the majority of the elements required for good health. However, not everyone can maintain a healthy diet. When it comes to specific vitamins and minerals, some people may not get enough of them.
Fortified foods and supplements may be acceptable in some situations, such as during pregnancy, for those on restricted diets, and people with certain health conditions. The following groups are at a higher risk of nutritional deficiencies and may require vitamin supplements:
However, those diets do not always demand multivitamin supplementation, as nutritional deficiencies can be remedied by improved meal planning or less restrictive variants of the diet.
Vitamin supplements for cancer patients
If you have been diagnosed with cancer, you may be planning on taking vitamins and supplements. Apart from a healthy diet for cancer patients on chemo and radiation therapy, vitamin supplements, multivitamins, herbs, and extracts are increasingly being used in integrative medicine to:
Many supplements may interact with your cancer therapy; therefore, never take anything without first consulting with your oncologist and treatment team. Integrative medicine may be available at your cancer therapy center or hospital. If you want to discover what herbs, teas, or nutritional supplements can help you stay strong and cope with therapy side effects, this is a wonderful place to begin.
Vitamin D is currently one of the most researched supplements for cancer prevention and treatment. Researchers discovered that vitamin D deficiency was more prevalent among women with breast cancer in a report presented at the 2008 meeting of the American Society of Clinical Oncology. The study also discovered that a lack of vitamin D may increase the chance of breast cancer spreading and mortality from the disease.
Regardless of how harmless you believe a vitamin supplement is, consult your doctor about potential interactions with your other medications.
Conclusion
It is preferable not to take multivitamins or vitamin supplements to compensate for a poor diet. Eating a well-balanced diet that contains fresh, whole foods is significantly more likely to result in long-term good health.
It is critical to note that a vitamin supplement cannot replace a healthy, well-balanced diet. A multivitamin's principal goal is to cover nutritional gaps, and it only supplies a slight bit of the wide variety of beneficial nutrients and chemicals naturally contained in a diet. It cannot provide fiber or the flavor and satisfaction of meals that are essential to a healthy diet. But on the other hand, vitamin supplements can play a significant role when nutritional needs are not supplied only through diet.
When considering the use of vitamin supplements or multivitamins, people should take precautions. Caution is required since the relationship between claims of efficacy and actual benefits might differ significantly. Furthermore, several vitamins and minerals might be dangerous if consumed in large quantities. Some vitamins may potentially have a negative interaction with a person's routine medicines.