ABCs of Vitiamins

Vitamin C Can Ward Off a Cold

After decades of findings, researchers have found that taking mega-doses of vitamin C does not prevent colds in most people.  But it may help you get over the symptoms faster and not let cold symptoms get too severe. 

Which Nutrients Might Protect Your Eyesight As You Age?

Many different vitamins and minerals may lower your risk of eye problems like macular degeneration—a leading cause of vision loss in people over 65.  A balanced diet rich in fruits and vegetables will give you all you need, but the risk may still be high.  Your doctor may suggest a supplement with dietary changes.  It is best not to smoke.

The Word “Vitamin” Comes From:

Once thought to be amino acids—the building blocks of protein—there are 13 types that are essential for good health.  You can usually get what you need from a well-balanced diet. But if you limit certain foods, you may benefit from taking supplements to get what you’re missing.  But how much do you need?  The government recommends a daily allowance of vitamins and minerals as well as a maximum to stay healthy.

Vitamin B12 Gives You More Energy

While it is important to get enough B12, too little can cause anemia, memory loss, confusing and a tingling in your arms and legs.  There is very little evidence that taking B12 makes better athletes or gives you more energy.  A diet rich in meat, fish and dairy products should give you enough B12.

Which Vitamins and Minerals Help Keep Your Bones Strong?

You may already know that a diet rich in calcium and vitamin D is important for healthy bones, research also suggests that nutrients like magnesium, potassium and vitamin K are too.  If you run the risk of brittle, thinning bones—a disease called osteoporosis—your doctor may suggest taking calcium and vitamin D supplements.

What’s the Difference Between Vitamins and Minerals?

Your body uses vitamins for growth, digestion and nerve function, while minerals support your cells and help different parts of your body do their jobs.  Most vitamins are known by the letters of the alphabet:  A, B, C, D, E and K.  Minerals like calcium—build bones and make blood clot; and iron—which helps blood carry oxygen.

The Color of Your Urine Can Show Whether You’re Getting Enough Vitamins

Vitamins C and B can turn your pee a bright orange or yellow-green if you take more than you need.  Kidneys help get rid of the excess.  If you don’t test, it may be dangerous if you get to many nutrients.  If you take the recommended amounts of vitamins and minerals, it won’t color your urine.

Your Doctor May Recommend a Vitamin or Mineral Supplement If You:

If you are pregnant or breastfeeding, you may need more nutrients to support yourself as well as the unborn baby.  Other people may also need to take vitamin and supplements to fulfill a specific gap, like those on special diets and who are vegans who don’t get enough with the food they take in.   And there may be those people who have difficulty absorbing the needed nutrients like those with inflammatory bowel disease, types of weight loss surgery, those taking medications for seizures and heartburn and those who take aspirin a lot.  Always check with your doctor for supplements you may need.

Vitamins and Minerals Are Safe No Matter How Much You Take

Supplements are a good way to get enough nutrients, but taking too many vitamins and minerals can be toxic.  And excess of vitamin A can cause nausea, vomiting and liver damage.  Too much vitamin D causes weakness, heart rhythm problems and confusion.  And because the body stores vitamins A, D, E, K and iron, the excess builds up in organs and tissues that lead to damage in the kidneys and liver.

Which Food Is an Excellent Source of Vitamin C?

While citrus fruits are the best source of vitamin C, other fruits and vegetables have it as well.  Most adults need between 75-90 milligrams a day.  A half cup of sweet pepper can also do the trick as well as a 6-ounce glass of orange juice.

Which Nutrient May Be Hard to Get If You’re on a Vegetarian/Vegan Diet?

The crucial B vitamin that is found mainly in foods from animal sources like meat, egg and dairy products may be lacking in those on a vegetarian or vegan diet.  Talk with your doctor about taking supplements to supply the necessary vitamin.  Studies show that anti-oxidant vitamin supplements may prevent cancer, but researchers are continuing their study on whether some anti-oxidants prevent the genetic damage that turns cells to cancer.  While no evidence that taking supplements lowers the risk of cancer, if you’re getting a cancer treatment, talk with your doctor before taking any supplements.  Research suggests that anti-oxidant supplements may keep cancer-fighting medicines from properly.

Who Typically Needs More Iron?

Women who are still having their periods may need more iron as they lose a little with each menstrual cycle.  Pre-menopausal women may need to get 18 milligrams per day; where men need only 8 milligrams a day.  Pregnant women need to get 27 milligrams per day. 

Many Experts Agree That a Multivitamin Is a Good Way to Make Sure You Get Enough Nutrients

While experts are divided on taking multivitamins, research shows that healthy people don’t benefit from taking them.  Even those who have taken one every day for years aren’t healthier or live longer.  Scientists do believe they are helpful for filling in what you’re missing in your diet; and they agree that food is still the best source for vitamins and minerals—not pills.

Thiamin, Riboflavin, Niacin, Pyridoxine and Cobalamin Belong to Which Vitamin Group?

Thiamin, Riboflavin, Niacin, Pyridoxine and Coblamin are B vitamins that help your body change food into energy.  Whole grains, beans, nuts, meats, eggs and fish are good sources of these B vitamins.  Vitamins B12 are found exclusively in foods from animal sources. 

Vitamin D Is Sometimes Called the Sunshine Vitamin Because:

People with darker skin may have lower levels of vitamin D, as well as older people because the skin is less efficient in converting sunlight into vitamin D.  If you stay out of the sun due to sensitive skin or a cancer risk, you may need extra vitamin D.  Talk with your doctor, who can give you a blood test to see if you have enough vitamin D.

Folic Acid Is Added to Foods Like Fortified Cereals to Help Prevent:

Folic acid prevents birth defects and problems with brain and spinal cord.  It is important for pregnant women as well as those who want to get pregnant to get enough of this mineral.

Which Mineral Can Help You Help Your Blood Pressure Stay Under Control?

Potassium helps keep your heart beating regularly and lower your systolic (bottom number) blood pressure.  It is important to reduce your blood pressure to lower your risk of stroke, heart disease, heart failure and kidney disease.  Teens and adults should get at least 4,700 milligrams of potassium a day.  Many foods have potassium, so it is rare that people don’t get enough.  Foods that have potassium are fruits, vegetables, milk, meat and whole grains.