How Do I Know Which Vitamins To Take?

Vitamins and minerals are found in the foods you eat. Your body
needs them, in different proportions, to grow, respond to
disease, and remain active and healthy. If you eat a balanced
diet each day and keep in perfect health, you may have little
need for taking vitamins.
 
Many people, however, do not eat a balanced diet. We are too
busy, we don’t like the taste of vegetables, we’re trying to
lose weight-there are many reasons for not eating properly and
most of us succumb to them at some time. Because of our hectic
lifestyle, we may skip a meal completely, or eat sweets and
snacks instead of a nutritious meal.
 
It is important to assess your diet-is it balanced; does it
include the five food groups, and fats, in the proper
proportions, according to USDA guidelines? Do you eat three
meals a day and include only healthy snacks between meals? Do
you eat between four and six servings of fruit each day? Do you
consume adequate protein? Are you at the recommended weight for
your height and age?
 
Few people can claim perfect health, including being born into
a family where everyone else is healthy. Most of us have some
health issues at times, such as allergies, psychological
issues, colds and flu. Many of us either battle or are at risk
for a major illness or disease. And yet we all wish to remain
as healthy as possible. What can you do if your diet is less
than perfect, and your health and/or family history is less
than perfect?
 
One remedy is to complement your diet with vitamins so you
still get the vitamins your body needs. But with all the
vitamins available, it can be difficult to know which ones and
how much you should take. Yet you know you owe it to yourself
and your family to stay as healthy and active as possible.
 
Although it may seem complex, deciding which vitamins to take
will become much simpler after you understand a few basics, and
follow some simple guidelines. Knowing what information to look
for, and keeping up with the latest research, is not as
difficult as it may seem. Being able to afford vitamins has
been made easier as discount vitamins are available through
discount drugstore sites on the internet.
 
First, become familiar with the basic vitamins, their types,
names and the functions they perform for your body.
Fortunately, their names are not complex; they are named
alphabetically and include vitamin groups A, B, C, D, E and K.
Vitamins are divided into two types as well: fat soluble and
water soluble.
 
Fat soluble vitamins are stored in the fat tissues of your body
and in your liver. You can think of them as waiting in your fat
tissue until they are needed. Vitamins A, D, E and K are all
fat-soluble vitamins.
 
Water soluble vitamins travel through your bloodstream. They
are not stored in your body, and what your body does not use is
usually excreted in your urine. These vitamins, which include
vitamin C and the big group of B vitamins, need to be replaced
often.
 
Vitamin A plays a big role in your eyesight. It also aids in
healthy skin. Foods rich in vitamin A include eggs, milk,
spinach and cantaloupe. The B vitamins include B1, B2, B6, and
B12, niacin, folic acid, biotin and pantothenic acid. They are
important for your body’s metabolic activity. They help you
make and utilize energy when you need it. The B group also
helps make red blood cells, which carry oxygen throughout your
body. Foods rich in vitamin B include whole grains, fish,
beans, and dairy products.
 
Vitamin C helps keep your tissues, like your muscles and gums,
in good condition. It also helps the body heal a cut or wound,
and helps resist infection. Foods known for having a lot of
vitamin C include citrus fruits (such as oranges), tomatoes,
cabbage and strawberries.
 
Vitamin D is the bone vitamin. It helps form strong teeth, and
lets your body absorb the calcium you need. Foods that provide
vitamin D include milk and other dairy products that are
fortified with vitamin D, fish and eggs.
 
Vitamin E also contributes to the formation of red blood cells.
It helps maintain a lot of your body’s tissue, including skin
and liver, and it protects the lungs from polluted air. Vitamin
E is found in leafy green vegetables, whole grains (such as oats
and wheat), and nuts. Vitamin K assists in blood clotting. It is
available in liver, pork, leafy green vegetables and dairy
products such as yogurt and milk.
 
The USDA web site points out that the adult intake levels of
vitamins A, C and E are of concern. This report includes that
children may not be getting adequate amounts of vitamins E and
K as well. The USDA’s 2005 Dietary Guidelines for Americans
notes that persons over 50 may not be getting adequate B12, and
that older people, people with dark skin, and people who do not
get enough sunlight can be lacking in vitamins D and E.
 
It is important to remember that you do not, and in fact should
not, try to do all of this on your own. You should always
involve your primary care physician, as well as any specialists
you see, when adding vitamins or supplements. Any current
medications you are taking will also need to be taken into
consideration.
 
You can find a wealth of good literature and research reviews,
in books, magazines and on Internet sites. The government site
http://www.health.gov/ is an excellent source of information.
Online stores selling discount vitamins often make literature
and research reports available to their customers. Trade
associations for vitamin suppliers and manufacturers, such as
the Council for Responsible Nutrition, are another good
resource.
 
When it comes to the amount or quantity of vitamins, several
guidelines will help. The Reference Daily Intakes (RDI) is
established by the Food and Drug Administration for nutrition
labeling. It is based on the highest Recommended Dietary
Allowance (RDA) for a nutrient, to assure that everyone’s
nutritional needs are met.
 
The Dietary Reference Intakes (DRI), established recently by
the Food and Nutrition Board of the Institute of Medicine, may
eventually become the basis for updating the RDIs. These tables
are available in quality nutrition books, through your doctor’s
office or dietician, and are easily accessible on the Internet,
by searching vitamin requirements or DRI.
 
Another important standard is the UL, or Upper Limit of intake
considered to be safe for use by adults. Just because a vitamin
is good for you does not mean that taking 10 times that amount
is even better for you. In high doses, vitamins can be
counter-productive and even dangerous, especially fat-soluble
vitamins. Again, always check with your physician about the
quantity as well as the type of vitamins that you are planning
to take.
 
Make it a habit to read newspaper and magazine articles, as
well as articles available online, about the possible benefits
of vitamin supplements. Soon you will become familiar with
topics such as additional calcium for older women, the role of
lycopene in men to assist in warding off prostate cancer, and
the need for additional vitamin C for people who smoke. Once
you begin acquiring a base of knowledge about certain vitamins
and their roles in maintaining a healthy body, you will enjoy
reading the latest findings and reports and will be able to
integrate that knowledge into your current knowledge base,
allowing you to make even more sound decisions.
 
Knowing the basic vitamins, their contribution to your body,
and their recommended amounts and upper limits puts you in a
good position to make wise choices about which vitamins you
should take. Remembering to consult experts, such as your
primary care physician and other medical specialists you see,
as well as noted and reputable nutrition experts, publications
and research studies, puts you even farther down the road to
choosing the vitamins that are just right for your needs. Being
aware that vitamins need not cost a fortune, with quality
discount vitamins available in retail stores and established
Internet sites, is one more piece of the puzzle that allows you
to purchase the vitamins your body needs. What will you gain
from this research? Nothing less than improving your chance to
be healthy and active now and for years to come.

About The Author: By freelance writer sponsored by
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