Vitamins are organic micronutrients that are produced primarily by plants and microbes and do not contain any energy. Because animals are unable to synthesize them, these vital micronutrients must be provided by the diet in trace or even minute levels in order to maintain the metabolic processes in the majority of animal cells.
Some vitamins can, however, be synthesized by humans in a variety of amounts. Niacin and vitamin D are produced this way, or endogenously. Conversely, gut bacteria synthesize vitamins like biotin, B1, B2, and K2.
The greatest way to obtain vitamins and minerals is through consuming a variety of unprocessed, healthy foods. While taking a generic, “broad-spectrum,” vitamin and mineral supplement “just in case” carries no danger to one’s health and may help someone whose diet is restricted and monotonous, doing so is not advised in place of eating a healthy diet.
Supplements including vitamins and minerals are commonly utilized incorrectly and used against medical advice. They are frequently used as a sort of medication to treat illnesses like colds or to alleviate lifestyle problems like stress.
Contrary to common perception, vitamins are not medications or magical treatments. They are organic substances that take part in several metabolic processes. Supplements with high dosages shouldn’t be taken unless a doctor has prescribed them.
According to research, most of the vitamins you obtain through food are superior to those found in supplements. Vitamin supplements don’t seem to perform as well even when they are synthesized to exactly match the chemical makeup of naturally occurring vitamins.
Except for sugar, refined grains, and alcoholic beverages, the majority of foods include a variety of vitamins in varying amounts. However, there isn’t a single food that contains them all. As a result, diets must be varied and well-balanced to provide the body with the vitamins it needs.
When a diet has some or all of the macronutrients but not the required vitamins, the proper metabolism is hampered. To enhance health and eliminate disorders caused by vitamin insufficiency, numerous official institutions around the world offer guides that indicate the ideal values of daily vitamin intake.
Effects
Vitamin supplements are frequently seen as a stress relievers. It’s not always the case that being under pressure results in a vitamin deficit, therefore taking a vitamin supplement will only sometimes make you feel less stressed.
Vitamin A
Many foods naturally contain vitamin A, a fat-soluble vitamin. Normal growth and development, the immune system, reproduction, and vision all depend on vitamin A. Your heart, lungs, and other organs function normally with the aid of vitamin A.
Vitamin B
B vitamins are essential for maintaining well-being and good health. Your energy levels, brain function, and cell metabolism are all directly impacted by B vitamins, which are the foundation of a healthy body. The vitamin B complex may support or enhance cell health and aid in the prevention of infections.
Vitamin C
The antioxidant vitamin C works to shield your cells from the damaging effects of free radicals, which are chemicals your body produces as it breaks down food, is exposed to tobacco smoke, or is exposed to radiation from the sun, X-rays, or other sources. Heart disease, cancer, and other illnesses could be caused by free radicals.
Vitamin D
It is a fat-soluble vitamin with a long history of helping the body retain and absorb calcium and phosphorus, both of which are essential for bone development. Vitamin D helps lessen inflammation, manage infections, and slow the growth of cancer cells.
Vitamin E
Alpha-tocopherol is the only form of fat-soluble vitamin E that is used by the human body. As an antioxidant, its primary function is to scavenge loose electrons that could harm cells.
For several intricate bodily activities, proper nutritional balance and concentrations are crucial. When vitamins are taken as supplements, the body receives them in amounts that even the healthiest diets could never provide. Additionally, taking supplements may require consuming high dosages of a single vitamin in a go.
When vitamins are taken in through food, they travel with a variety of allies. It takes more than popping a vitamin tablet to instantly boost your energy and combat fatigue. We are protected by the fusion of a wide variety of chemicals found in our diet.
Supplementing with vitamins and minerals is a stopgap measure. Some high-dose supplements may cause toxicity symptoms if used over an extended period.
Consider modifying your food and lifestyle before taking supplements if you suspect you may be deficient in a certain vitamin or mineral. Despite the immense potential of vitamins to promote human health, it is vital to weigh the risks vs benefits in each situation.
A dietitian can collaborate with your doctor or other healthcare providers to offer dietary recommendations specific to your needs if you are advised to take vitamin supplements. In addition, multivitamins at the recommended dietary level are preferable to single-nutrient supplements or high-dose multivitamins if you do need to take a supplement.