2 VotesIf it only took eating an apple a day to get all the necessary nutrients from our food, we'd all be happy and healthy, but it's not. We actually need to consume 7-10 servings of fruits and vegetables each and every day[1] to ensure we are getting all 13 different vitamins and 17 different minerals.
But why? What do vitamins and minerals do for us anyway?
The human body consists of millions of cells that are constantly regenerating. Each cell in the body needs a certain amount of vitamins and minerals to perform at its best and prevent illness. Vitamins are critical in the production of red blood cells and the maintenance of the nervous, skeletal and immune systems[2]. Minerals are also needed in small amounts to help regulate body functions and aid in the growth and maintenance of body tissues and to help release energy[3].
Below is a chart of the major functions of the 13 vitamins and a selection of 10 minerals.
List of Vitamins and Major Functions[4]
Vitamin A - Maintenance of vision; skin; linings of the nose, mouth, digestive and urinary tracts; immune function
Vitamin D - Development and maintenance of bones and teeth; promotion of calcium absorption
Vitamin E - Protection and maintenance of cellular membranes
Vitamin K - Production of factors essential for blood clotting and bone metabolism
Biotin - Synthesis of fat, glycogen and amino acids
Folate - Amino acid metabolism; synthesis of RNA and DNA; new cell synthesis
Niacin - Conversion of carbohydrates, fats and protein into usable forms of energy
Panthothenic Acid - Metabolism of fats, carbohydrates and proteins
Riboflavin - Energy metabolism; maintenance of skin, mucous membranes and nervous system structures
Thiamin - Conversion of carbohydrates into usable forms of energy; maintenance of appetite and nervous system function
Vitamin B6 - Metabolism of amino acids and glycogen
Vitamin B12 - Synthesis of blood cells; other metabolic reactions
Vitamin C - Maintenance and repair of connective tissue, bones, teeth and cartilage; promotion of healing; aid in iron absorption
Minerals
Calcium - Formation of bones, teeth; control of nerve impulses, muscle contractions and blood clotting
Fluoride - Maintenance of tooth and bone structure
Iodine - Essential part of thyroid hormones; regulation of body metabolism
Iron - Component of hemoglobin, myoglobin and enzymes
Magnesium - Transmission of nerve impulses; energy transfer; activation of enzymes
Phosphorus - Bone growth and maintenance; energy transfer in cells
Potassium - Nerve function and body water balance
Selenium - Defense against oxidative stress; regulation of thyroid hormone action
Sodium - Body water balance; acid-base balance; nerve function
Zinc - Synthesis of proteins; RNA and DNA; wound healing; immune response; ability to taste
According to Meir Stampfer, MD, DrPH, professor of medicine at Harvard Medical School, When we compare recommendations for vitamin and mineral intakes to actual consumption, many Americans do not even come close to getting what they need for several nutrients,[5] This is why many doctors are recommending that their patients supplement their diets with a high-quality multi-mineral and multi-vitamin. Dr. Ray Strand, a specialist in nutritional medicine wrote; "
there was no way my patients could receive health benefits from optimal levels of nutrients without supplementing their diet. It became very obvious to me that my patients needed to supplement their diet with high-quality, complete and balanced nutritional supplements for the best protection against chronic degenerative diseases."[6]
How do we know what to look for in a multivitamin?
Again, quoting Dr. Ray Strand, "The FDA looks at nutritional supplements the same way it looks at foods. This entire industry is really not regulated, and a nutritional company can pretty much put any amount of nutrients in their tablets. In other words, the amount stated on the label is not necessarily what is in the tablet. Unless a nutritional company voluntarily produces its nutritional supplements in a pharmaceutical-grade method, the consumer has no assurance that what is on the label is in the tablet. Why sell your health to the lowest bidder? Taking high-quality, complete and balanced nutritionals are the least expensive health insurance policy you will ever purchase."[7]
Things to look for in a multivitamin:
1. Does it follow Good Manufacturing Practices? GMP is a term that is recognized worldwide for the control and management of manufacturing and quality control testing of foods, pharmaceutical products, and medical devices.
2. Is it NSF Certified? NSF International is an independent, not for-profit organization that helps protect public health by writing standards for food, water, air, and consumer goods; testing and certifying products based on those standards; inspecting for Good Manufacturing Practices (GMP); and providing ongoing monitoring.
In conclusion, by combining a healthy diet and moderate exercise along with a high-quality, pharmaceutical-grade multivitamin, youre on the path to achieving optimal health and are more likely to keep the doctor away!
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Kari Russell, BA, PTS, NWS is the founder of bodybuzz - "Eat right. Train Right. Live right. Empower yourself!". bodybuzz provides Online Personal Training, Online Nutrition Counseling, Online Health and Wellness Seminars, high-quality pharmaceutical grade nutritional supplements and a home-based business model for those looking for another stream of income.
[1] "Food and Nutrition" Canada's Food Guide: How Food Do You Need Every Day? May 2, 2007. Health Canada. Jan, 1, 2009.
http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/basics-base/quantit-eng.php
[2] Roth, Walton T., & Paul M. Insel. Core Concepts in Health. McGraw-Hill: New York, 2006. p 338
[3] Ibid. p 340
[4] Ibid. p 339, 341
[5] "Live Well Vitamins & Supplements Center". Making the Most Out of Multivitamins. April 10, 2008. WebMD. Jan 1, 2009
http://www.webmd.com/diet/vitamins-supplements-8/making-the-most-out-of-multivitamins?page=2
[6] Strand, Ray. D. "Health Nugget - You Can Get Everything You Need From a Healthy Diet" Nov. 5, 2008.
[7] Strand, Ray. D. "Health Nugget - Take the Cheapest Supplements You Can Fine?" June, 12, 2008.
