Are Vitamin Supplements Really Necessary

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Are Vitamin Supplements Really Necessary? by Renee Kennedy

It is a fact that vitamins are important to a healthy diet.

Without certain vitamins, your body could be at risk for

disease. There are some studies on how specific vitamins can

help specific illnesses. Some of those studies are mentioned

below and references are listed at the end of the article.

However, most of the medical community seems to agree that

getting your vitamins from whole foods is much better than

taking supplements.

There are exceptions to this. For example, if you're pregnant, a

folic acid supplement may be prescribed by your doctor. Another

example is taking doctor recommended vitamin supplements for a

specific illness.

Do not take vitamin supplements without consulting your health

care provider, especially if you are on any medications or you

have any illness or special health conditions (like pregnancy,

anemia, heart condition, etc.).

Here are the most important vitamins:

Vitamin A --Affects: skin, tissue growth and regeneration, eyes,

white blood cells, bone and teeth growth and mucus membranes in

mouth, nose, throat, lungs. --Daily Recommended Dosage: 5,000 IU

for men and 4,000 IU for women --Whole Foods: whole milk,

fat-free milk fortified with vitamin A, whole eggs, liver, beef,

chicken, dark green leafy vegetables, carrots, sweet potatoes,

spinach, broccoli, cantaloupe, mangos, apricots, tomato juice.

--Deficiency Symptoms: teeth and gum problems, fatigue, loss of

appetite, dry, scaly skin, increase susceptibility to infection,

night blindness. (Vitamin A deficiency would be rare in the

United States, it occurs mainly in developing countries where

people are malnourished.) --Warnings: High doses of Vitamin A

from supplements can cause birth defects, liver problems and

reduction in bone density. --Research: A recent study found that

beta carotene along with other antioxidants and zinc may slow

down macular degeneration. Your doctor will prescribe the proper

vitamins if you have macular degeneration.

Vitamin B6 --Affects: brain and metabolism --Daily Recommended

Dosage: 1.3 to 1.7 milligrams --Whole Foods: Poultry, fish,

pork, eggs, soybeans, oats, whole-grain foods, nuts, seeds and

bananas. --Deficiency Symptoms: skin problems, anemia in adults,

convulsions in infants --Warnings: High doses of B6 may cause

nerve damage.

Vitamin B9: Folic Acid --Affects: developing fetus, red blood

cell formation, protein metabolism, growth and cell division

--Daily Recommended Dosage: 400 micrograms --Whole Foods: Citrus

juices and fruits, beans, nuts, seeds, liver, dark green leafy

vegetables (spinach, beet greens) and fortified grain products

(rice, bread, cereal, pasta). --Warnings: High doses over 1500

mcg/day should be avoided as it can cause a variety of symptoms

like nausea and loss of appetite. --Research: A Folic acid

supplement can reduce the risk of neural tube defects in the

developing fetus when taken by the mother before and during

pregnancy.

Vitamin B12 --Affects: red blood cells, metabolism and nerves

--Daily Recommended Dosage: 6 micrograms --Whole Foods: Meat,

fish, shellfish, poultry, eggs and dairy products. --Deficiency

Symptoms: memory loss, disorientation, hallucinations, and

tingling in the arms and legs

Vitamin C --Affects: skin, immunity to illness, healing of

wounds --Daily Recommended Dosage: 90 mg for men and 75 mg for

women (and an extra 35 mg for smokers) --Whole Foods: Citrus

juice and fruit, berries, tomatoes, potatoes, green and red

peppers, broccoli and spinach. --Deficiency Symptoms: weakness,

irritability, weight loss, bleeding gums, infection, gangrene,

hemorrhaging, wounds that won't heal. --Warnings: Excess vitamin

C may cause mild diarrhea --Research: A recent study found that

vitamin C along with other antioxidants and zinc may slow down

macular degeneration. Your doctor will prescribe the proper

vitamins if you have macular degeneration.

Vitamin D --Affects: bone, teeth and absorption of calcium

--Daily Recommended Dosage: up to age 50: 5 micrograms 51 - 70:

10 micrograms after 70: 15 micrograms --Whole Foods: Vitamin

D-fortified milk, vitamin D-fortified cereal, liver, egg yolks,

fish and fish liver oils. And Sunlight! --Deficiency Symptoms:

bone softening --Warnings: Prolonged use of excess Vitamin D is

not recommended. Can cause kidney damage, high blood pressure,

headaches, and other problems. --Research: Vitamin D combined

with calcium may slow bone loss and reduce fractures.

Vitamin E --Affects: red blood cells, reproduction, aging

--Daily Recommended Dosage: 15 milligrams from food OR 22 IU

from natural-source vitamin E OR 33 IU from the synthetic form

--Whole Foods: Vegetable oils, wheat germ, whole-grain products,

avocados, nuts and peanut butter. --Warnings: In rare cases when

Vitamin E is taken in high doses it can cause many types of

symptoms including bleeding and gastrointestinal problems.

--Research: A recent study found that vitamin E along with other

antioxidants and zinc may slow down macular degeneration. Your

doctor will prescribe the proper vitamins if you have macular

degeneration. Studies have indicated that Vitamin E may slow

Parkinson's and Alzheimer's diseases.

References:

American Heart Association Vitamin and Mineral Supplements:

http://216.185.112.5/presenter.jhtml?identifier=4788 National

Eye Institute Age Related Eye Disease Study:

http://www.nei.nih.gov/amd/summary.htm

American Academy of Pediatrics Folic Acid for the Prevention of

Neural Tube Defects: http://www.aap.org/policy/re9834.html Mayo

Clinic Using vitamin and mineral supplements wisely (There is

quite a bit of information in this article, if you are

considering taking vitamin supplements, read this article

first.): http://www.mayoclinic.com/invoke.cfm?id=NU00198 Harvard

School of Public Health Vitamins:

http://www.hsph.harvard.edu/nutritionsource/vitamins.html Author

Information: Need help getting a balanced diet with plenty of

vitamins? Come and visit the NutriCounter web site

http://www.nutricounter.com and find out how you can learn to

eat healthier.

About the author:

Need help getting a balanced diet with plenty of vitamins? Come

and visit the NutriCounter web site http://www.nutricounter.com

and find out how you can learn to eat healthier.

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Are Vitamin Supplements Really Necessary

Article : Are Vitamin Supplements Really Necessary