Are we really need those multivitamin and mineral supplement? based on article taken from NHG Polyclinics (Singapore) stated:
Do you know that vitamin supplements are only required if you have a restricted diet, have an illness or are on certain medications? the article will bring you series on vitamins, A-K, multivitamins, Potassium, and Zinc.
Vitamin A
Vitamin A is an antioxidant - a compound that protects your cells against the effects of free radicals. Free radicals are molecules produced when your body breaks down food, or through environmental factors such as tobacco smoke and radiation. Vitamin A also plays a role in your vision, bone growth, reproduction, cell functions and the immune system.
Vitamin A can come from plant or animal sources. Plant sources include colorful fruits and vegetable such as carrots and spinach while animal sources include liver and whole milk.
Vitamin A is an oil-soluble vitamin and excess amounts can cause side effects. You should check with your doctor first before taking them.
Vitamin B
The B vitamins comprise a list of different compounds including B1, B2, B3, B5, B6, B7, B12 and folic acid. These vitamins help your body use or make energy from the food you eat and help form red blood cells.
You can get B vitamins from fish, poultry, meat and eggs, as well as from leafy green vegetables, beans and peas. Lack of certain B vitamins can cause diseases. For example, B12 or B6 deficiencies can cause anemia. Vitamin B is also recommended if you have problem absorbing vitamins normally
Vitamin C
Vitamin C is an antioxidant that is important for good skin, bones and connective tissues. It promotes healing and helps the body absorb iron.
Vitamin C comes from fruits and vegetables. Good sources include citrus fruits, red and green peppers, tomatoes and broccoli. Some people may need extra vitamin C if they are pregnant or breastfeeding, somekers or recovering from surgery or burns.
Vitamin D
Vitamin D is an essential nutrient that helps your body maintains healthy bones and teeth because it regulates the levels of bone-building calcium and phosphorus in the body. It is best attained naturally through exposure to the sun as well as through foods such as fish liver oil, salmon, mackerel, margarine fortified with Vitamin D, egg yolks, and liver.
Vitamin D supplements are recommended for vegans who do not eat eggs or dairy products, the elderly, people who do not get much exposure in the sund, post-menopausal women with bone disease and anyone suffering from rickets, osteomalacia or osteoporosis. However, excess Vitamin D can cause side effects. You should check with your health care provider before starting on Vitamin D supplements.
Vitamin E
Vitamin E is an antioxidant, which is a compound that protects your cells from the effects of free radicals. Free radicals are produced when your body breaks down food, and are present in the environment in the form of tobacco smoke and radiation. To protect your body from the effects of free radicals and to keep your skin, heart nerves, muscles and red bloods cells healthy, it is essential to include Vitamin E in your diet. It has also been shown that Vitamin E may lower the risk of cancers and heart attacks.
Vitamin E-rich foods include vegetable oils, green leafy vegetables, asparagus, nuts, and seeds, wheat germ and whole grains. It is best to get your vitamin E from these natural sources. As Vitamin E is not soluble in water, excess Vitamin E will stand in the body and cause toxic build-up. As with Vitamin D supplements, you should check with your health care provided before taking any supplemets
Vitamin K
vitamin K is a fat-soluble vitamin that plays a key role in helping blood to clot. It may also decrease the severity of osteoporosis and slow down bone loss. Vitamin K-rich foods include vegetables and legumes such as spinach, kai lan, cabbage, broccoli, brussel sprouts, and soy beans. Meat, especially organ meat, is also high in Vitamin K. You should not need any Vitamin K supplements as a well-balanced diet provides sufficient amounts for your daily needs.
Pregnant ladies, those on blood thinning medication (such as warfarin) and those at risk of blood clotting (after stroke or hear disease) should reduce their consumption of Vitamin K-rich foods. Excessive doses of Vitamin K may be toxic for babies, especially during the late stages of pregnancy.
Calcium
Calcium is the most abundant mineral in your body, and 99 percent is stored in the bones and teeth to strengthen them. Calcium is also stored in the blood, muscles and the fluid between cells. It helps muscles and blood vessels contract and expand, to secrete hormones and enzymes, and to send messages through the nervous system.
Calcium-rich food includes dairy products and leafy, green vegetables. Growing children, teenagers and pregnant women need more calcium than young adults, while older women need plenty of calcium to prevent osteoporosis. Those who do not eat enough high calcium foods should take calcium supplements
Folic Acid
Folic acid (Vitamin B9) helps to replicated and repair DNA (deoxyribonucleic acid) and RNA (ribonucleic acid) in the body for healthy cell development. Consumption of folic acid helps prevent cardiovascular disease, birth defects and megaloblastic anemia – a condition that results from the inhibition of DNA synthesis in red blood cell production.
Natural sources of folic acid include green leafy vegetables, asparagus, spinach, broccoli, liver, mushroom, potato, citrus fruits and juices, legumes and wholemeal bread. Pregnant and lactating women, as well as those on long-term birth control pills, antibiotics or hormone replacement therapy are encouraged to consume folic acid. People who drink alcohol excessively, eat little fresh foods and fruit, or who suffer from psoriasis (an itchy skin disorder) can also benefit from the folic acid.
Iron
Iron enables red blood cells to carry out the essential function of transferring oxygen throughout the body. A lack of iron can cause anemia in adults, while iron deficiency in children may cause learning difficulties and stunted growth.
Iron can be easily obtained from foods such as red meat, fish, oysters and poultry. It is also present in legumes, nuts, spinach and whole grains, although this form of iron is not so well absorbed by the body. It is best to eat iron-rich foods containing Vitamin C to boost the absorption of iron. A simple way to achieve this is to have a fruit after your meal
Iron supplements are recommended for the elderly, anemic women, vegans, and vegetarians. Those suffering from blood loss from ulcers, colon cancer, hemorrhoids, heavy menstruation, or who are taking antacids for indigestion or stomach ulcers should increase their intake of iron-rich foods and/or supplements.
Multivitamins
Multivitamins contain may of the vitamins and minerals required in daily life and are one of the most convenient forms of supplemets. They are usually in the form of tablets, capsules and liquids.
Multivitamins can be valuable for people who are on restricted diet (eg. strict vegetarian diets with no eggs and dairy products), those who can't eat adequately (eg. cancer patients), those who can't absorb nutrients well (eg. patients with gastrointestinal problems) or those who need more of certain vitamins or minerals (eg. during pregnancy). A healthy individual who eats a balanced diet will not need such supplements.
There is generally no harm in taking multivitamins, but you should note that severe vitamin or mineral deficiencies are not treatable with over-the-counter formulations. Pregnant women should take care not to consume common multivitamins on their own unless these are prenatal formulations prescribed by a doctor
Potassium
Potassium is a mineral that is crucial to support your heart and muscle functions. It plays a rolre in keeping bones healthy and regulating the pH and water levels in the body. The body can usually regulate potassium levels well, but this can be affected by illnesses such as kidney disease or excessive vomiting.
Potassium-rich foods include apricots, avocados, bananas, durians, jackfruits, asparagus, bamboo shoots and celery. If you have been told by the doctor to reduce your potassium intake, you may do so by limiting the consumption of potassium-rich foods, and cutting and soaking your vegetables in water before cooking them. Potassium supplemets are only available under medical advice.
Zinc
Zinc is a mineral needed to keep your immune system healthy, maintain normal thyroid function, and facilities wound healing and blood clotting. Foods such as seafood, dairy products, nuts, legumes, and whole grains are good sources of zinc. A balanced meal comprising moderate amounts of these foods can keep zinc levels well in check. Consuming too much zinc may result in fever, coughing, stomach pain, fatigue, among other problems. It is not recommended for anyone to take zinc supplements without the advice of a healthcare professional.
Dr David Tan, Mr Won Tin Chiang, Pauline Xie
NHG Polyclinics
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