org editorial andd. Email Required Name Required Website. The signs, Vitamins and minerals and long-term effects of these deficiencies depend on each nutrient but can be detrimental to the proper functioning of your body and optimal health.

Vitamins and minerals -

Sources and Recommended Dietary Allowances RDAs or Adequate Intakes AIs of water-soluble vitamins are 7 , 8 , 10 , 11 , 12 , 13 , 14 , 15 , 16 :. After consumption, fat-soluble vitamins are stored in your liver and fatty tissues for future use.

Sources and recommended intakes of fat-soluble vitamins are 17 , 18 , 19 , 20 :. Macrominerals are needed in larger amounts than trace minerals in order to perform their specific roles in your body. Sources and recommended intakes of the macrominerals are 21 , 22 , 23 , 24, 25 , 26 , 27 :.

Trace minerals are needed in smaller amounts than macrominerals but still enable important functions in your body. Sources and recommended intakes of trace minerals are 28 , 29 , 30 , 31 , 32 , 33 , 34 :.

Micronutrients can be divided into four groups — water-soluble vitamins, fat-soluble vitamins, macrominerals and trace minerals. The functions, food sources and recommended intakes of each vitamin and mineral vary. Consuming an adequate amount of the different vitamins and minerals is key to optimal health and may even help fight disease.

This is because micronutrients are part of nearly every process in your body. Moreover, certain vitamins and minerals can act as antioxidants. For example, research has linked an adequate dietary intake of vitamins A and C with a lower risk of some types of cancer 4 , 5. Research has linked low blood levels of selenium to a higher risk of heart disease.

Additionally, a review of 22 studies noticed that adequate calcium intake decreases the risk of death from heart disease and all other causes These studies suggest that consuming enough of all micronutrients — especially those with antioxidant properties — provides ample health benefits.

Micronutrients are part of nearly every process in your body. Some even act as antioxidants. Due to their important role in health, they may protect against diseases. Most healthy adults can get an adequate amount of micronutrients from a balanced diet, but there are some common nutrient deficiencies that affect certain populations.

The signs, symptoms and long-term effects of these deficiencies depend on each nutrient but can be detrimental to the proper functioning of your body and optimal health. They are most likely to occur with large doses of the fat-soluble vitamins A, D, E and K since these nutrients can be stored in your liver and fatty tissues.

They cannot be excreted from your body like water-soluble vitamins. A micronutrient toxicity usually develops from supplementing with excess amounts — rarely from food sources.

Signs and symptoms of toxicity vary depending on the nutrient. One study examined over 18, people with a high risk of lung cancer due to past smoking or asbestos exposure. The intervention group received two types of vitamin A — 30 mg of beta-carotene and 25, IU of retinyl palmitate a day The safest and most effective way to get adequate vitamin and mineral intake appears to be from food sources 51 , However, people at risk of specific nutrient deficiencies may benefit from taking supplements under the supervision of a doctor.

Since your body requires micronutrients in specific amounts, deficiencies and surpluses of any one nutrient may lead to negative issues. Vitamins are needed for energy production, immune function , blood clotting and other functions while minerals benefit growth, bone health, fluid balance and other processes.

To get an adequate amount of micronutrients, aim for a balanced diet containing a variety of foods. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

MindBodyGreen provides third-party-tested supplements made with high quality ingredients. The foods you eat—and, perhaps, some of the supplements you take—are another source of antioxidant compounds.

Carotenoids such as lycopene in tomatoes and lutein in kale and flavonoids such as anthocyanins in blueberries, quercetin in apples and onions, and catechins in green tea are antioxidants. The vitamins C and E and the mineral selenium also have antioxidant properties.

Free radicals are a natural byproduct of energy metabolism and are also generated by ultraviolet rays, tobacco smoke, and air pollution. They lack a full complement of electrons, which makes them unstable, so they steal electrons from other molecules, damaging those molecules in the process.

Free radicals have a well-deserved reputation for causing cellular damage. But they can be helpful, too. When immune system cells muster to fight intruders, the oxygen they use spins off an army of free radicals that destroys viruses, bacteria, and damaged body cells in an oxidative burst.

Vitamin C can then disarm the free radicals. Antioxidants are able to neutralize marauders such as free radicals by giving up some of their own electrons.

When a vitamin C or E molecule makes this sacrifice, it may allow a crucial protein, gene, or cell membrane to escape damage. This helps break a chain reaction that can affect many other cells.

Each of the nutrients that has antioxidant properties also has numerous other aspects and should be considered individually. The context is also important—in some settings, for example, vitamin C is an antioxidant, and in others it can be a pro-oxidant.

Articles and advertisements have touted antioxidants as a way to help slow aging, fend off heart disease, improve flagging vision, and curb cancer.

And laboratory studies and many large-scale observational trials the type that query people about their eating habits and supplement use and then track their disease patterns have noted benefits from diets rich in certain antioxidants and, in some cases, from antioxidant supplements.

But results from randomized controlled trials in which people are assigned to take specific nutrients or a placebo have failed to back up many of these claims. One study that pooled results from 68 randomized trials with over , participants found that people who were given vitamin E, beta carotene, and vitamin A had a higher risk of death than those who took a placebo.

There appeared to be no effect from vitamin C pills and a small reduction in mortality from selenium, but further research on these nutrients is needed. These findings suggest little overall benefit of the antioxidants in pill form. On the other hand, many studies show that people who consume higher levels of these antioxidants in food have a lower risk of many diseases.

The bottom line? Eating a healthy diet is the best way to get your antioxidants. Eating right to look and feel your best at every stage of your life.

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Are you getting the vitamins and minerals you need? Healthy Eating Vitamins and Minerals There so many different vitamins and mineral supplements available, it can feel overwhelming trying to decide what you should take. In collaboration with Harvard Health.

Copy Link Link copied! Download PDF. By Harvard Health. Essential nutrients for your body Micronutrients with a big role in the body A closer look at water-soluble vitamins A closer look at fat-soluble vitamins A closer look at major minerals A closer look at trace minerals A closer look at antioxidants.

Essential nutrients for your body Every day, your body produces skin, muscle, and bone. The amount of iodine added to salt can be adjusted so that people maintain adequate iodine intake even if they consume less salt The American Thyroid Association and the American Academy of Pediatrics recommend that pregnant or breastfeeding women take a supplement every day containing micrograms of iodine.

The American Thyroid Association recommends women who are planning a pregnancy consume a daily iodine supplement starting at least 3 months in advance of pregnancy. Fortifying salt with iodine successfully increases intake of iodine.

Folate Everyone needs folate vitamin B9 to make new cells every day. Folate is essential in the earliest days of fetal growth for healthy development of the brain and spine Folic acid is another form of vitamin B9.

Women of reproductive age need micrograms of folic acid every day Ensuring sufficient levels of folate in women prior to conception can reduce neural tube defects such as spina bifida and anencephaly Providing folic acid supplements to women years and fortifying foods such as wheat flour with folic acid reduces the incidence of neural tube defects and neonatal deaths Folate is especially important before and during pregnancy.

Zinc Zinc promotes immune functions and helps people resist infectious diseases including diarrhea, pneumonia and malaria 14,15, Zinc is also needed for healthy pregnancies Globally, Providing zinc supplements reduces the incidence of premature birth, decreases childhood diarrhea and respiratory infections, lowers the number of deaths from all causes, and increases growth and weight gain among infants and young children Providing zinc supplementation to children younger than 5 years appears to be a highly cost-effective intervention in low- and middle-income countries 18, When children are about 6 months old, it is important to start giving them foods with zinc.

References Kraemer K, , Badham J, Christian P, Hyun Rah J, eds. Micronutrients; macro impact, the story of vitamins and a hungry world external icon. Sight and Life Press; UNICEF; World Health Organization.

e-Library of evidence for nutrition actions external icon. Accessed June 18, WHO global anaemia estimates, edition external icon. Accessed June 3, Stevens GA, Finucane MM, De-Regil LM, et al. Global, regional, and national trends in haemoglobin concentration and prevalence of total and severe anaemia in children and pregnant and non-pregnant women for a systematic analysis of population-representative data external icon.

Lancet Glob Health. Guideline: vitamin A supplementation in infants and children months of age; external icon. National Institutes of Health Office of Dietary Supplements.

What is vitamin D and what does it do? external icon Accessed June 18, Roth DE, Abrams SA, Aloia J, et al. Global prevalence and disease burden of vitamin d deficiency: a roadmap for action in low- and middle-income countries external icon.

Ann N Y Acad Sci. Andersson M, Karumbunathan V, Zimmermann MB. Global iodine status in and trends over the past decade. external icon J Nutr. Iodine Global Network. What is being done internationally about iodine deficiency?

New research Vitamins and minerals little risk of infection amd prostate biopsies. Discrimination Vitamins and minerals Vutamins is linked to high blood Vltamins. Icy fingers and minerlas Poor circulation Metabolism boosters Raynaud's phenomenon? Vitamins and minerals are as essential for living as air and water. Not only do they keep your body healthy and functionalthey protect you from a variety of diseases. Vitamins and minerals get thrown together, but they are quite different. Vitamins are organic substances produced by plants or animals.

Vitamins and minerals -

Many people mistakenly believe that since small amounts of vitamins are good for you, then large amounts must be better. For a healthy adult, if supplements are used, they should generally be taken at levels close to the RDI.

Taking vitamin and mineral supplements is a short-term measure. The long-term use of some high-dose supplements can lead to symptoms of toxicity.

If you feel that you could be lacking in certain vitamins and minerals, it may be better to look at changing your diet and lifestyle rather than reaching for supplements.

If you need help, see your doctor or a dietitian. Some complementary medicines , such as vitamin and mineral supplements can interact with prescription medicines and medical treatments. If you are advised to take vitamin supplements, it is a good idea to see a dietitian , who can work with your doctor or other health professionals to provide dietary advice related to your situation.

And if you do need to take a supplement, it is best to take multivitamins at the recommended dietary level, rather than single nutrient supplements or high-dose multivitamins.

Remember, to report any complementary medicines including vitamin and mineral supplements you are taking when you visit any healthcare professional.

This page has been produced in consultation with and approved by:. Learn all about alcohol - includes standard drink size, health risks and effects, how to keep track of your drinking, binge drinking, how long it takes to leave the body, tips to lower intake.

The Alexander technique stresses that movement should be economical and needs only the minimum amount of energy and effort.

A common misconception is that anorexia nervosa only affects young women, but it affects all genders of all ages. Antioxidants scavenge free radicals from the body's cells, and prevent or reduce the damage caused by oxidation.

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Summary Read the full fact sheet. On this page. About vitamin supplements Vitamins and minerals are obtained from food Vitamin and mineral deficiencies Vitamin pills are not miracle cures Vitamin use and cancer claims Vitamin and mineral supplements can be dangerous Vitamin and mineral supplements are a short-term measure Seek professional advice when taking vitamin and mineral supplements Where to get help.

About vitamin supplements Vitamins are organic compounds that our bodies use, in very small amounts, for a variety of metabolic processes. Vitamins and minerals are obtained from food Research indicates that most of the vitamins you get from the food you eat are better than those contained in pills.

Vitamin and mineral deficiencies Our body only needs a small amount of vitamins and minerals every day External Link. However, some people may need supplements to correct vitamin or mineral deficiencies and this includes: pregnant women and women who are breastfeeding people who smoke , drink alcohol in excess or use illegal drugs crash dieters or those on very strict diets the elderly especially those who are disabled or chronically ill some vegetarians or vegans women with heavy periods people with food allergies those with malabsorption problems such as diarrhoea , coeliac disease , cystic fibrosis or pancreatitis.

Folate and pregnancy Women who are pregnant or planning a pregnancy are recommended folic acid also known as folate supplements to reduce their risk of having a child with a neural tube defect , such as spina bifida.

Vegan diets and vitamin supplements People who follow vegan diets , especially if pregnant, may benefit from vitamin B12 supplements. Vitamin pills are not miracle cures It is commonly believed that taking mega-doses of certain vitamins will act like medicine to cure or prevent certain ailments.

Stress, tiredness and vitamin pills Vitamin supplements are commonly considered to be an antidote to stress. Anti-ageing vitamins Vitamin E is often singled out as the potential fountain of youth.

Vitamin use and cancer claims Some claims have been made that certain vitamins can treat different cancers. For example: Vitamin A beta-carotene in large doses does not cure cancer and can be toxic, particularly if taken as pills rather than food. Studies have linked vitamin A to an increase in other cancers — such as lung cancer in smokers, if taken in supplement form.

Although there is some evidence vitamin E could play a small role in preventing some cancers, equally there is evidence that it could speed up the onset of other types of cancer.

However, this has not been proved or disproved. High doses of antioxidants are unlikely to help with the effectiveness of conventional cancer treatments such as chemotherapy and radiotherapy.

In fact, megadoses of antioxidants can interfere with some medical treatments for cancer by helping to protect the cancer cells that the therapies aim to destroy. Some studies have shown prostate , breast and lung cancer risk are not decreased by taking high-dose supplements containing vitamins E or C or selenium.

Vitamin and mineral supplements can be dangerous Proper balance and adequate levels of essential nutrients is important for a range of complex processes in our body. High doses of vitamin supplements are unsafe Many people mistakenly believe that since small amounts of vitamins are good for you, then large amounts must be better.

Taking higher than recommended doses of some vitamins may cause health problems. Such as: Vitamins A, D, E and K are fat soluble, which means they are stored in the body and if taken in high doses can be toxic. High doses of some water-soluble vitamins, such as vitamin B6, can also become toxic.

Large folate intakes can hide vitamin B12 deficiencies. High levels of vitamin B6 have also been linked to some types of nerve damage. Doses of vitamin C above one gram can cause diarrhoea.

Excessive amounts of vitamin C in the body can also interfere with medical tests — such as diabetes tests, by giving a false result. High doses of vitamin A may cause birth defects, as well as central nervous system, liver, bone and skin disorders. High-dose vitamin E supplements have been linked to higher rates of early death mortality.

Large doses of minerals can also lead to health problems Excessive doses of some minerals may also cause problems for example: At just 5 times the RDI, zinc, iron, chromium and selenium can be raised to toxic levels in the body. Large intakes of fluoride especially in childhood may stain, and even weaken, the teeth.

Very large doses of fish oil can lead to decreased blood clotting. Sources and Recommended Dietary Allowances RDAs or Adequate Intakes AIs of water-soluble vitamins are 7 , 8 , 10 , 11 , 12 , 13 , 14 , 15 , 16 :.

After consumption, fat-soluble vitamins are stored in your liver and fatty tissues for future use. Sources and recommended intakes of fat-soluble vitamins are 17 , 18 , 19 , 20 :. Macrominerals are needed in larger amounts than trace minerals in order to perform their specific roles in your body.

Sources and recommended intakes of the macrominerals are 21 , 22 , 23 , 24, 25 , 26 , 27 :. Trace minerals are needed in smaller amounts than macrominerals but still enable important functions in your body. Sources and recommended intakes of trace minerals are 28 , 29 , 30 , 31 , 32 , 33 , 34 :.

Micronutrients can be divided into four groups — water-soluble vitamins, fat-soluble vitamins, macrominerals and trace minerals. The functions, food sources and recommended intakes of each vitamin and mineral vary. Consuming an adequate amount of the different vitamins and minerals is key to optimal health and may even help fight disease.

This is because micronutrients are part of nearly every process in your body. Moreover, certain vitamins and minerals can act as antioxidants.

For example, research has linked an adequate dietary intake of vitamins A and C with a lower risk of some types of cancer 4 , 5. Research has linked low blood levels of selenium to a higher risk of heart disease. Additionally, a review of 22 studies noticed that adequate calcium intake decreases the risk of death from heart disease and all other causes These studies suggest that consuming enough of all micronutrients — especially those with antioxidant properties — provides ample health benefits.

Micronutrients are part of nearly every process in your body. Some even act as antioxidants. Due to their important role in health, they may protect against diseases. Most healthy adults can get an adequate amount of micronutrients from a balanced diet, but there are some common nutrient deficiencies that affect certain populations.

The signs, symptoms and long-term effects of these deficiencies depend on each nutrient but can be detrimental to the proper functioning of your body and optimal health. They are most likely to occur with large doses of the fat-soluble vitamins A, D, E and K since these nutrients can be stored in your liver and fatty tissues.

They cannot be excreted from your body like water-soluble vitamins. A micronutrient toxicity usually develops from supplementing with excess amounts — rarely from food sources.

Signs and symptoms of toxicity vary depending on the nutrient. One study examined over 18, people with a high risk of lung cancer due to past smoking or asbestos exposure.

The intervention group received two types of vitamin A — 30 mg of beta-carotene and 25, IU of retinyl palmitate a day The safest and most effective way to get adequate vitamin and mineral intake appears to be from food sources 51 , However, people at risk of specific nutrient deficiencies may benefit from taking supplements under the supervision of a doctor.

Since your body requires micronutrients in specific amounts, deficiencies and surpluses of any one nutrient may lead to negative issues. Vitamins are needed for energy production, immune function , blood clotting and other functions while minerals benefit growth, bone health, fluid balance and other processes.

To get an adequate amount of micronutrients, aim for a balanced diet containing a variety of foods. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

MindBodyGreen provides third-party-tested supplements made with high quality ingredients. Our testers and dietitians discuss whether MindBodyGreen….

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Here are 12…. Vitamins are what your body needs to function and stay healthy. It's possible to get all the vitamins you need from the food you eat, but supplements…. Vitamin K is an essential nutrient that helps with blood clotting and healthy bones.

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An so many different Obesity and weight stigma and mineral supplements available, it can feel overwhelming Vitamins and minerals minedals decide what you should Vitamins and minerals. Adapted with permission from Anr Sense of Vitamins and Mineralda special health report published by Harvard Health Publishing. Vitamins and Vigamins are essential Vitamins and minerals because they perform hundreds of roles in the body. There is a fine line between getting enough of these nutrients which is healthy and getting too much which can end up harming you. Eating a healthy diet remains the best way to get sufficient amounts of the vitamins and minerals you need. Every day, your body produces skin, muscle, and bone. It churns out rich red blood that carries nutrients and oxygen to remote outposts, and it sends nerve signals skipping along thousands of miles of brain and body pathways.

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