Eating a balanced diet isn’t always easy and figuring out which nutrients are necessary can be challenging. Most people know that their body needs certain vitamins and minerals to stay healthy, but which vitamins are most important and how much of each is needed?
First, let’s review some important nutrients that are vital to staying healthy and learn the role they have in protecting a person’s health.
Vitamin A
Why is it important?
It supports the immune system and the production of red blood cells. It also keeps the eyes healthy. Getting enough vitamin A may also lower the risk of getting certain cancers.
What are the symptoms of vitamin A deficiency?
Not enough vitamin A can cause dry eyes or vision problems. Wounds may heal slowly and the body may become vulnerable to infections.
How much vitamin A is needed?
Most adults need 700-900 micrograms (mcg) of vitamin A daily.
What are natural sources of vitamin A?
Most fruits and vegetables are vitamin-rich foods. Try to eat plenty of orange vegetables, such as sweet potatoes and carrots, and eat spinach, fish and fruits such as cantaloupe.
B vitamins
What do B vitamins do?
Vitamin B complex includes eight different essential vitamins. They help produce new red blood cells, regulate hormone production, digestion, energy levels and heart health.
What are the symptoms of a B vitamin deficiency?
Vitamin B deficiencies can cause chronic fatigue, anemia, digestive issues or nerve pain in older adults. B vitamins are especially important for pregnant people. A B-vitamin deficiency during pregnancy can result in pregnancy complications or congenital disabilities in the baby.
How much of each B vitamin do I need?
The average adult should consume the following amount of B vitamins per day:
- Thiamin (B1): 1.1-1.2 milligrams (mg)
- Riboflavin (B2): 1.1-1.3 mg
- Niacin (B3): 14-16 mg
- Pantothenic acid (B5): 5-6 mg
- Pyridoxine (B6): 1.3-1.7 mg
- Biotin (B7): 30 mcg
- Folate and folic acid (B9): 400-600 mcg
- Cobalamin (B12): 2.4 mcg
What are some natural sources of B vitamins?
- Animal products like milk, cheese, eggs, meat and fish are good sources of B vitamins. B vitamins are also found in whole grains, dark green vegetables, nuts, seeds and soy products.
- Keep in mind that some B vitamins are only found in animal products. People who eat a strict vegan or vegetarian diet may be at a higher risk of B-vitamin deficiencies. Vegans and vegetarians should ask their provider if about taking supplements.
Vitamin C
What does vitamin C do?
Vitamin C is an antioxidant that helps your body protect against cell damage. It supports your immune system, encourages wound healing and protects your eyes and skin. Vitamin C might also help you recover from illness faster.
What are the symptoms of vitamin C deficiency?
Vitamin C deficiency can lead to scurvy, which can cause gum disease, tooth loss and bleeding.
How much vitamin C do I need?
Most adults need at least 75 milligrams of vitamin C daily.
What are some natural sources of vitamin C?
Most fruits and vegetables are a rich source of vitamin C. Citrus fruits, in particular, contain plenty. One orange can provide your total recommended daily amount of vitamin C.
Vitamin D
What does vitamin D do?
When skin is exposed to sunlight, the body can make vitamin D. However, many people don’t receive enough sun exposure to meet their vitamin D needs. Cloudy weather and sunscreen can limit vitamin D production. People with darker skin may also have a harder time absorbing enough sunlight to make vitamin D. Vitamin D supplements help bridge the gap.
What are the symptoms of vitamin D deficiency?
Not enough vitamin D can affect bone health and might raise the risk for cognitive decline or multiple sclerosis. Children who don’t get enough vitamin D can develop rickets, a painful condition that damages the bones.
How much vitamin D do I need?
Most adults need about 600 international units (IUs) of vitamin D daily. The recommended amount can come from diet or supplements.
What are some natural sources of vitamin D?
Most animal products, including milk, cheese and fish, are rich in vitamin D. Some grains and packaged foods are fortified with vitamin D, too. For example, most bottled orange juices contain added vitamin D.
Choosing the right supplements
Before starting a new supplement, talk to your health care provider. Some supplements interfere with prescription medications or other medical treatments. Most adults can take a daily multivitamin but there can be potential drug interactions. Check with a pharmacist or health care provider before starting any new supplements.
The Food and Drug Administration doesn’t regulate the safety or quality of nutritional supplements. However, some manufacturers choose to undergo third-party testing. These tests, performed by independent organizations, help confirm the safety and efficacy of supplements. Check to see if a supplement has received a Certificate of Analysis from NSF International or U.S. Pharmacopeia (USP).
Be sure to take supplements as directed. Never take more than the recommended daily dose. Some vitamins can be toxic in high doses. Always keep supplements out of reach of children or pets, too. If you or someone in your house accidentally takes more than the recommended dose, contact Poison Control or go to the nearest emergency room right away.
If you still have questions about supplements, WellMed is here to help. WellMed pharmacists can answer your questions or help you get in touch with your WellMed care provider.
Bibliography:
5 ways vitamin C keeps you healthy. (2023, April 5). Cleveland Clinic. https://health.clevelandclinic.org/vitamin-c
A close look at each of the B vitamins: benefits, food sources and more. (2024, January 8). Cleveland Clinic. https://health.clevelandclinic.org/b-vitamin-benefits
FDA 101: dietary supplements. (2022, June 2). U.S. Food & Drug Administration. https://www.fda.gov/consumers/consumer-updates/fda-101-dietary-supplements
Loria, K. (2019, October 30). How to choose supplements wisely. Consumer Reports. https://www.consumerreports.org/health/supplements/how-to-choose-supplements-wisely-a2238386100/
Vitamin A. (2023, September 14). Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-vitamin-a/art-20365945
Vitamin D. (2023, August 10). Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792
