With every passing day, people are becoming more and more health-conscious. They all want to look good and feel good and have a sustained healthy lifestyle. For this, some people run, some people sweat it out in the gym and some people play a sport. Along with these activities, people also consume vitamins and mineral supplements, which help fill the gaps of nutrients that we don’t take as part of our diets. Now, these vitamin and mineral supplements are not just of one type. People look for all kinds of things on the internet. Best vitamin supplements, best pre workout drink, best weight loss supplement, best hair, skin and nails supplement, best food supplement, best probiotic supplement – the list goes on. But some people consume these health supplements without doing proper research as to which mineral supplements they should and should not take.
Let’s first understand the difference between minerals and vitamins
Although they are all micronutrients, vitamins and minerals are different in many ways. Vitamins are organic and can be broken down by heat, air, or acid. Minerals are inorganic and hold on to their chemical structure and cannot be broken down. How does this matter to us? It means the minerals in soil and water easily find their way into your body through the plants, fish, animals, and fluids you consume. But it’s difficult to get vitamins from food and other sources into your body because cooking, storage, and simple exposure to air can inactivate the compounds.
The next question that comes to mind is – how exactly do probiotics and probiotic supplements work? The answer is that when we consume anti-biotics to fight the bad bacteria, it also results in a loss of good bacteria. So, probiotics help in making up for the loss of good bacteria and also balances the amount of good and bad bacteria in our body. The body’s immune response is also influenced by these probiotics.
Every person’s body is different and thus, every person’s bodily requirements are also different. The question of whether a person should take vitamins and minerals does not have a simple yes or no answer. What works for one person might not work for another and vice – versa. Vitamins and minerals are not as effective as they are thought out to be. The research showing the effectiveness of vitamin and mineral supplements is very limited. Taking them in excess can even be harmful to one’s body. So, one should not just rush in blindly and start consuming these health supplements.
As parents, we want to avoid giving unnatural supplements to children, but we have to understand that sometimes food intake is not sufficient for the growth of the body. In this case, prescribed supplements should be taken in the correct dosage.
One of the significant Benefits of Multivitamins and Minerals is that they can help us to make up for nutritional gaps to boost our health naturally. At the end of the day, it is a personal decision to take vitamins and minerals. Some people take it to feel good, even though sometimes, it is just a placebo. It is usually people with health conditions like low blood pressure, who are advised to take health supplements. But one should look up vitamins online to see whether their body requires it or not and more importantly they should consult a doctor before making a decision to consume a food supplement.
Benefits of Multivitamins and Minerals
The major Benefits of Multivitamins and Minerals are that they can significantly reduce stress and depression symptoms. As a generalization, one can see that that the advantages are many.
- Build bones – Bone formation would be impossible without vitamins A, D, and K.
- Protect vision – Vitamin A also helps keep cells healthy and protects vision.
- Absorption – Vitamin E absorbing and storing vitamin A.
- Protecting the body – Vitamin E also acts as an antioxidant.
Increased energy levels
When you don’t get enough vitamins, your body has to work harder to perform simple tasks, which can lead to fatigue and other health problems. Taking multivitamins and keeping a healthy lifestyle can keep you energetic and fit.
One of the significant Benefits of Multivitamins and Minerals is a person’s mood and emotional well-being. Getting enough vitamins and minerals improves the brain functions responsible for your mood.
Reduces stress and anxiety
The vitamins and minerals in your daily multivitamin can also significantly reduce stress and anxiety levels. The body uses B vitamins to convert food into energy, keep the nervous system functioning properly, and produce stress hormones. Taking multivitamins daily can replenish your body’s supply.
Improved short-term memory
B vitamins have a significant impact on supporting short-term memory function. In the research, older participants who were supplemented with vitamin B12 did better in memory tests than those who did not take supplements.
Maintained muscle strength
Free radicals are mainly responsible for muscle aging-related problems. Taking multivitamins daily can help keep these damaging free radicals in check.
If a person has a good, well-balanced diet from which they can get all the nutrients that their body needs, then he or she does not need to consume vitamins and minerals. There are instances when a person’s daily diet is not able to sufficiently fulfill the vitamin and mineral requirement of his or her body. For example, a person might have a deficiency of Vitamin E in their body. Some people may also be prone to allergies which can limit their food choices and cause a hindrance in them fulfilling their body’s vitamin and mineral requirements. In these scenarios, they can consider taking any health supplements and even if a person decides that they want to add to vitamin and mineral supplements to their daily intake of food, the first thing the person should do is visit their doctor and consult them that whether it is a good idea to take supplements or not. Vitamins and minerals can be costly but it is way cheaper to first visit your doctor and see whether you actually need the supplements or not or just need to change your diet. A doctor can study your bodily needs and advise you accordingly. The same goes for people who go to the gym to build a good physique and want to take protein supplements like a pre-workout drink, they should also consult a doctor first.
What Foods Are High in Which Vitamins and Minerals?
Healthy foods, such as fruits and vegetables, are high in necessary nutrients. Fruits and vegetables are good sources of vitamin C, vitamin K, potassium, and magnesium, as well as many other nutrients. Whole grains like brown rice and quinoa are also high in vitamins, especially B vitamins such as vitamin B1 or thiamin, vitamin B2 or riboflavin, vitamin B3 or niacin, vitamin B6, and folate. Beans and lentils are high in minerals such as iron, magnesium, and manganese, as are nuts. White foods (such as white bread, white rice, and sugar), which are highly processed, are low in vitamins and minerals.
The bottom line
Multivitamins can be helpful for those who are unable to reach their daily nutrient needs through diet alone. However, multivitamins cannot replace a balanced diet, and taking them in high amounts may result in side effects.
What are some of the side effects of multivitamins?
Constipation, dark stools, diarrhea, nausea, vomiting, and abdominal pain may occur after taking multivitamins. You must always take medicine in moderation and never exceed the dosage. However, these effects are usually temporary and may disappear once your body adjusts to the medication.
Can multivitamins cause acid reflux or heartburn?
Multivitamins that contain zinc, iron, or calcium can aggravate the symptoms of GERD, including heartburn. To prevent this, you must avoid taking multivitamins on an empty stomach.
How long should you continue taking multivitamins?
The major Benefits of Multivitamins and Minerals are that they can significantly reduce stress and depression symptoms.In general, multivitamins should be taken only when there is a deficiency; otherwise, you can follow a normal and balanced diet containing all the essential nutrients.
How long does it take for multivitamins to start working?
Generally speaking, the more severely deficient you are in a vitamin or nutrient, the faster you'll see a difference when taking supplements. However, in most cases, it takes around three to six weeks to see noticeable changes.
Who shouldn't take multivitamins?Excess iron intake is particularly harmful because it may also cause liver problems. For this reason, authorities advise adult men and postmenopausal women to avoid taking multivitamins that contain 18 mg of iron or more unless their healthcare provider advises them to do so.