Vitamins are
indispensable, potent, organic compounds required for growth,
reproduction, and maintenance of overall health. Vitamins are
essential nutrients but they do not provide calories. Vitamins are
classified into two groups: water-soluble and fat-soluble. B vitamins
and vitamin C are water-soluble, while vitamins A, D, E, and K are
fat-soluble. Water-soluble vitamins are not stored in the body.
Fat-soluble vitamins are stored in the liver and in body fat.
Taking vitamin
supplements can be beneficial for some people but our bodies absorb
the vitamins in food more efficiently than in pill form. This is why
a well balanced diet is so important. Most people get all the
vitamins and minerals they need from the food they eat. Getting
enough servings of fruits and vegetables each day can be challenging
for some groups of people and there are supplements that can help.
People who are on a
very low-calorie diet may need to take vitamin and mineral
supplements to make up for the nutrients they are lacking. People who
are following a very strict vegetarian diet may require supplements
that contain adequate vitamin B12, vitamin D, calcium, iron, and
zinc. Lactose-intolerant individuals may need a supplement that
contains calcium and vitamin D. Women in their child-bearing years
may need supplements that contain folate to prevent neural tube
defects in future children.
If you decide to
take a multivitamin, choose one that displays an expiration date so
that you know you are taking something potent. Look at the nutrition
facts and make sure the values for the vitamins and minerals do not
exceed 100-150% of the recommended daily values for each nutrient.
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