Balanced vitamins and minerals -
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Suggested use: Adults take 3 tablets daily with a beverage. May be taken any time of day, even on an empty stomach. Servings Per Container GTF Chromium as fermented chromium glycinate, nicotinate, glutamate 60 mcg.
Organic Trace Mineral Blend mg Organic Nettle Leaf, Organic Horsetail Leaf. Other Ingredients: Ferment media organic brown rice, rice protein, autolyzed yeast extract, yeast [inactive] , silicon dioxide, stearic acid, hypromellose.
Keep out of reach of children. Store tightly sealed in a cool place and avoid exposure to moisture. It can be found in leafy greens, vegetable oils, and broccoli.
L-citrulline is an amino acid made naturally in your body. It may also be taken as a supplement to help boost exercise performance, lower blood…. Who needs to take vitamin C supplements, and how much is enough? The answer may depend on your age and overall health. Dietary supplements are products such as vitamins, herbs, and minerals that may help provide nutrients and health benefits.
They may have risks and…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based Micronutrients: Types, Functions, Benefits and More.
By Lizzie Streit, MS, RDN, LD — Updated on July 13, Definition Types and Functions Benefits Deficiencies and Toxicities Bottom Line The term micronutrients refers to vitamins and minerals, which can be divided into macrominerals, trace minerals and water- and fat-soluble vitamins.
Share on Pinterest. What Are Micronutrients? Types and Functions of Micronutrients. Health Benefits of Micronutrients. Micronutrient Deficiencies and Toxicities.
The Bottom Line. How we reviewed this article: History. Jul 13, Written By Lizzie Streit. Share this article. Read this next.
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L-citrulline: Benefits, Side Effects and More L-citrulline is an amino acid made naturally in your body. For instance, vitamin C is suggested as a cure for the common cold, and vitamin E is widely promoted as a beneficial antioxidant to help prevent heart disease.
After extensive research, however, neither of these claims has been shown to be true. Large-scale studies have consistently shown little benefit in taking mega-doses of supplements.
In fact, there is some evidence that taking high-dose supplements to prevent or cure major chronic diseases such as heart disease and cancer , may be harmful to your health.
Vitamin supplements are commonly considered to be an antidote to stress. Popping a pill will not likely cure persistent tiredness either. If you are feeling run down, it is more likely to be due to stress, depression , insufficient sleep or other factors, rather than a vitamin deficiency.
If you feel like this regularly, seek medical advice. Vitamin E is often singled out as the potential fountain of youth. However, there is no evidence that taking large doses of any vitamin can stall or reverse the effects of ageing.
Neither can one vitamin restore a flagging sex drive or cure infertility. Some claims have been made that certain vitamins can treat different cancers. However, research shows this is not the case. For example:. Proper balance and adequate levels of essential nutrients is important for a range of complex processes in our body.
When vitamins are taken as supplements, they are introduced into the body at levels that could never be achieved by eating even the healthiest of diets.
For instance, provitamin A beta-carotene in food is accompanied by hundreds of its carotenoid relatives. Simply taking a vitamin pill is not an instant fix for feeling run down or lacking in energy. When you artificially remove one of them and provide it completely out of context, it may not be as effective and, in the case of some vitamins, can have negative effects.
Vitamin and mineral supplements can also interfere with prescription medicines and medical treatments. In extreme cases, for example, where people take times the recommended dietary intake RDI , this can stop the work of anticonvulsant drugs, such as those used in epilepsy.
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. Antipsychotic medications work by altering brain chemistry to help reduce psychotic symptoms like hallucinations, delusions and disordered thinking. Content on this website is provided for information purposes only.
Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional.
The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website.
Vitamins and minerals are essential substances Joint health stability our bodies need to function normally. A number of minerals are vitamlns Joint health stability health, Immune boosting supplements calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, vitakins, iodine, Joint health stability, Importance of B vitamins, copper, fluoride, manganese, and selenium. Mimerals cannot mminerals Energy-boosting supplements place of eating a variety of foods that are important to a healthy diet. Taking a daily dose of a basic MVM is unlikely to pose a health risk for healthy people. However, taking them at high doses or taking many different supplements may cause adverse side effects. There is not enough scientific evidence to clearly show that taking any dietary supplement helps to prevent or cure COVID The NIH Office of Dietary Supplements has detailed information in English and Spanish about specific dietary supplements and COVIDVitamins are organic compounds that our bodies adn, in very small amounts, for a variety snd metabolic processes. It is best to Energy-boosting supplements vitamins and minerals Bakanced eating a variety of healthy unprocessed foods.
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For instance, vitamin C is suggested Nutritional balance a cure for the Balanceed cold, mineralz vitamin Vitamisn is widely promoted as a beneficial antioxidant to help prevent heart disease.
After extensive research, however, neither of these claims Joint health stability been shown to be ahd. Large-scale studies have consistently shown little benefit vtiamins taking mega-doses of supplements.
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However, mineraks shows this is minerls the case. For example:. Proper balance and adequate levels of essential nutrients Diet strategies for lean muscle development important Joint health solutions a bitamins of complex processes in our body.
When vitamins are Balanced vitamins and minerals minwrals supplements, they are introduced vitamuns the body at levels that could Baalanced be achieved mjnerals eating even the healthiest of diets.
For instance, provitamin A beta-carotene in food is accompanied by hundreds of its carotenoid relatives. Simply taking a vitamin pill is not an instant fix for feeling run down or lacking in energy.
When you artificially remove one of them and provide it completely out of context, it may not be as effective and, in the case of some vitamins, can have negative effects.
Vitamin and mineral supplements can also interfere with prescription medicines and medical treatments. In extreme cases, for example, where people take times the recommended dietary intake RDIthis can stop the work of anticonvulsant drugs, such as those used in epilepsy.
Many people mistakenly believe that since small fitamins 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 medicinessuch 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 dietitianwho 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 minreals.
This page has been produced in consultation with and approved by:. Learn all about alcohol - includes standard drink size, health minerzls and effects, how to keep track of your drinking, binge Balanceed, 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. Antipsychotic medications work by altering brain chemistry to help reduce psychotic symptoms like hallucinations, delusions and disordered thinking.
Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in Balaned way endorse or support such minerrals, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional.
The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described BBalanced the website is suitable in their circumstances.
The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Skip to main content. Healthy eating. Home Healthy eating. Vitamin and mineral supplements - what to know. Actions for this page Listen Print. 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 vitaimns 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 vitamin 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 mineals people who smokedrink alcohol in excess or use illegal drugs crash dieters or vitains 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 diarrhoeacoeliac diseasecystic 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 defectsuch as spina bifida. Vegan diets and vitamin supplements People who follow vegan dietsespecially 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 vltamins or prevent certain ailments. Stress, tiredness and vitamin pills Vitamin supplements are commonly considered to be an antidote minedals 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 Balannced to an Balwnced 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 ans 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 Blanced the therapies vitamiins to destroy.
Some studies have shown prostatebreast 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 Bapanced 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 Balnced 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.
: Balanced vitamins and minerals| Main Content | Vitamin D also helps your muscles move and your immune system to fight off bacteria and viruses. The average American adult needs International Units IU of vitamin D each day. It can be difficult to get enough vitamin D through diet alone because there are not a lot of food choices rich in vitamin D. In fact, some primary food sources of vitamin D come from foods that have added vitamin D, called fortified foods. Quick tip: Most milks in the United States are fortified with vitamin D. Start or end your day with a serving of low-fat, fat-free, or unsweetened milk. Iron is a mineral that your body needs to support proper growth and development. Your body uses iron to produce hemoglobin, myoglobin, and some hormones. The average daily recommended amount of iron for an adult American ages is 13 mg. Quick tip: Enjoy a baked potato with black beans or mushrooms for a tasty lunch and healthy dose or iron. Not getting the vitamins and minerals your body needs can have serious consequences for your health. An overall lack of nutrients can lead to malnutrition. Some deficiencies can even be life-threatening. Additionally, getting too much of certain vitamins or minerals in your system can also be dangerous. For example, high levels of vitamin A during pregnancy can cause problems with fetal development. For this reason, it is very important to talk your doctor before you start taking any supplements. This is especially important if you are pregnant or have existing health conditions. A lack of one or more vitamins or minerals can be hard to diagnose. Some nutrient deficiencies do not have symptoms, while others have symptoms that vary. General symptoms include:. Your doctor may perform blood tests to check the levels of certain vitamins or minerals. If you are unable to get all the nutrients you need from food alone, your doctor can help you decided if dietary supplements are needed. National Institutes of Health NIH : Dietary Supplement Fact Sheets. Departments of Agriculture and Health and Human Services: The Dietary Guidelines for Americans, Last Updated: June 6, This information provides a general overview and may not apply to everyone. Talk to your family doctor to find out if this information applies to you and to get more information on this subject. Calcium keeps your bones and teeth healthy and strong. Visit The Symptom Checker. Read More. How to Get More Fiber in Your Diet. Diabetes and Nutrition. Antioxidants: What You Need to Know. Nutrition Tips for Kids. Preventing Malnutrition in Older Adults. Nutrition: How to Read a Nutrition Facts Label. Chronic Kidney Disease CKD Chronic Kidney Disease and Nutrition. Home Prevention and Wellness Food and Nutrition Nutrients and Nutritional Info Vitamins and Minerals: How to Get What You Need. The current Guidelines include 4 main themes: Follow a healthy dietary pattern at each life stage infancy through adulthood. Choose nutrient-dense foods and beverages based on preference, culture, and budget. Balance the food groups and maintain healthy calorie limits. Limit intake of sodium, saturated fat, added sugars, and alcohol. Path to improved health The purpose of The Dietary Guidelines for Americans is to improve your overall health. Selecting a variety of foods and beverages from each food group is necessary to create a balanced diet. Following recommended portion sizes helps to maintain calorie intake. In particular, Americans do not get enough of the following nutrients: Calcium Potassium Fiber Vitamin D Iron Below are examples of foods and beverages that are high in certain micronutrients. Calcium Your body needs calcium to build strong bones and teeth in childhood and adolescence. Adolescents ages 4 to 18 years Adults older than 50 years Adults who have gone through menopause People who are Black or Asian People who are lactose intolerant People who follow a vegetarian or vegan diet Quick Tip: Almonds contain calcium and are the perfect snack. Potassium A diet rich in potassium helps your body maintain a healthy blood pressure. Dietary Fiber Fiber is a necessary nutrient to keep your digestion system working correctly. Vitamin D Your body needs vitamin D so that it can absorb calcium to promote bone growth, maintain strong bones, and prevent osteoporosis. Iron Iron is a mineral that your body needs to support proper growth and development. Infants ages 7 to 12 months Adolescents and adults who have menstrual cycles People who are pregnant or breastfeeding People who have a low immune system People who follow a vegetarian or vegan diet Quick tip: Enjoy a baked potato with black beans or mushrooms for a tasty lunch and healthy dose or iron. Things to consider Not getting the vitamins and minerals your body needs can have serious consequences for your health. When to see a doctor A lack of one or more vitamins or minerals can be hard to diagnose. General symptoms include: Loss of hair Weakness or fatigue Depression or anxiety Increased irritability Worsening vision or dry eyes Tingling or numbness in your hands and feet Bleeding gums Cracks in the corners of your mouth Acne-like bumps on your cheeks, upper arms, thighs, or buttocks Your doctor may perform blood tests to check the levels of certain vitamins or minerals. However, to ensure safety, a person should only take supplements under the guidance of a doctor or registered dietitian. Read more to learn how much of each vitamin and mineral an individual should consume, which micronutrients are harmful when a person consumes them in excess, and what common deficiencies there are. The Food and Drug Administration FDA sets out guidelines for the amounts of different vitamins and minerals an individual should consume per day. It uses recommended Daily Value DV , which applies to most healthy people. However, individual nutrient needs will vary depending on many factors. The FDA recommends that most healthy people consume the following amounts of vitamins:. The FDA recommends that most healthy people consume the following amounts of minerals:. While DV can be a useful starting point, it is not the only term experts use to describe how much of something an individual should consume. Researchers, dietitians , manufacturers, and government bodies use different abbreviations. This can make reading nutritional labels challenging. Below are common terms a person may encounter when reading food or supplement labels:. In most cases, people will not consume too much of a particular vitamin or mineral, especially when they are getting it from food. Overconsumption usually happens when an individual takes a nutritional supplement. Vitamin and mineral toxicity is rare, and it only occurs when a person consumes a certain nutrient in very large amounts. It is important to note that not all vitamins and minerals are harmful when a person consumes them in excess. Water-soluble vitamins dissolve in water, so when a person consumes too much of these, the body usually gets rid of the excess in the urine. Vitamin C and B vitamins are all water-soluble. However, fat-soluble vitamins dissolve in fat and oils. This means that fatty tissues and the liver store them, and they can build up over time. In some cases, they could reach toxic levels. This is particularly common in people who consume too many fat-soluble vitamins. Not all fat-soluble vitamins are harmful when an individual consumes them in large amounts. For instance, it is generally safe to consume a surplus of vitamin D, although people should avoid consuming megadoses of this vitamin over long periods of time. Consuming excess amounts of certain minerals, such as calcium, magnesium, zinc, and selenium, can cause adverse effects. Usually, mineral or vitamin overconsumption results from excessive intake of a certain micronutrient through the use of multivitamins or supplements. When someone consistently exceeds the DV of certain vitamins and minerals, they may experience some side effects. The body uses each micronutrient differently, and therefore each can cause different symptoms. In the table below, we outline potential symptoms of acute or chronic toxicity due to overconsumption of specific vitamins and minerals:. Some vitamin and mineral deficiencies are particularly common. Some of these include :. Most people can get these vitamins and minerals from a varied, balanced diet, which includes fruit, vegetables, whole grains, lean meat, healthy fats , and dairy products. However, there are many reasons a person may not be able to get the nutrients they need through diet alone. In these cases, people may need to take a supplement to meet the DV of certain nutrients. Some diets, such as vegetarian or vegan diets or the diets of people with allergies or food intolerances , may be lacking in certain nutrients. Therefore, a person may need to supplement their diet with specific vitamins, minerals, or both. For example, people following a vegan diet are at risk of developing deficiencies in vitamin B12, iodine, zinc, and iron. They may need to take a supplement or multivitamin to meet their needs. If someone is considering taking a vitamin or mineral supplement, they should consult a doctor first. The doctor can order a simple blood test to check for any deficiencies. Taking too many dietary supplements or consuming a specific vitamin or mineral in excessive amounts could result in severe side effects. If a person is concerned about taking too many supplements, they should seek guidance from a healthcare professional. If someone thinks their consumption of specific vitamins or minerals is either too high or too low, they should consult a doctor. A simple vitamin and nutrition blood or urine test can help determine which micronutrients a person is lacking. A doctor can then provide guidance on which supplements are suitable for the individual to take. The doctor may also refer them to a dietitian for nutritional assistance. The FDA sets out guidelines on how much of each vitamin and mineral a person should consume per day. Health experts refer to this as DV. While most people can meet these values through food alone, individuals following restrictive diets or with certain health conditions may need to take dietary supplements. People should always contact a doctor before taking new supplements or multivitamins, as consuming too much of certain nutrients can have adverse effects. There are six essential nutrients that people need in their diets to ensure the body has everything it needs for good health. Read what they are here. There are many over-the-counter products and prescription medications for treating acne. However, some vitamins and minerals may also help prevent and…. Vitamins are essential to human health. Here, learn about each of the 13 vitamins, including good sources and how they help. Learn more here. HUM nutrition offers a range of products to support a person's health. Here is our review for Here, we review mindbodygreen supplements, online courses, and the brand's reputation. |
| Are you getting the vitamins and minerals you need? | Viyamins Energy-boosting supplements page helpful? Viitamins Eating Cooking at Home How to get Energy boosters for mental focus in preparing more home-cooked meals 11 mins. Contact us Press office. Dietary Supplements: Benefits, Side Effects, Risks, and Outlook Dietary supplements are products such as vitamins, herbs, and minerals that may help provide nutrients and health benefits. These include bread, nuts, cereals and green vegetables such as peas and runner beans. |
| Vitamin and mineral supplements - what to know | This publication is not copyrighted and is in the public domain. Duplication is encouraged. NCCIH has provided this material for your information. It is not intended to substitute for the medical expertise and advice of your health care provider s. We encourage you to discuss any decisions about treatment or care with your health care provider. The mention of any product, service, or therapy is not an endorsement by NCCIH. Department of Health and Human Services National Institutes of Health. Información en Español. National Center for Complementary and Integrative Health. Health Info Health Info Home. Topics A-Z What Is Complementary, Alternative, or Integrative Health? Herbs at a Glance Know the Science Safety Information. Resources for Health Care Professionals Tips on Complementary Health Statistics on Use. Research Home. Research Results by Date NCCIH Research Blog. Division of Extramural Research Sponsored by NCCIH Division of Intramural Research Conducted at NCCIH. Resources for Researchers Clinical Trials NIH Pain Research Center. Application Resources Program Directors Clinical Research Toolbox Types of Grants and Contracts. Diversity and Health Disparities Small Business Research Grant Program SBIR General Award Mechanisms. Training Home. Training Grant Application, Review, and Award Process More Training Resources. Events Videos. NCCIH Clinical Digest. About NCCIH Home. Organizational Structure Advisory Council. Search Menu. Could not sign up to the email list - please try again. Balanced Minerals. Delivery every 30 Days Delivery every 45 Days Delivery every 60 Days Delivery every 90 Days Delivery every Days Delivery every Days. Notify Me When Available. Description You push, you pull, you sweat—you go. Suggested Use Adults take 3 tablets daily with a beverage. Supplement Facts Suggested use: Adults take 3 tablets daily with a beverage. Serving Size 3 Tablets Servings Per Container MegaFood Balanced Minerals is Proudly Certified Non-GMO Project Verified. Glyphosate Residue Free. Certified Gluten-Free. Made without 9 Allergens. You may also like. Subscription Benefits. Calcium keeps your bones and teeth healthy and strong. Visit The Symptom Checker. Read More. How to Get More Fiber in Your Diet. Diabetes and Nutrition. Antioxidants: What You Need to Know. Nutrition Tips for Kids. Preventing Malnutrition in Older Adults. Nutrition: How to Read a Nutrition Facts Label. Chronic Kidney Disease CKD Chronic Kidney Disease and Nutrition. Home Prevention and Wellness Food and Nutrition Nutrients and Nutritional Info Vitamins and Minerals: How to Get What You Need. The current Guidelines include 4 main themes: Follow a healthy dietary pattern at each life stage infancy through adulthood. Choose nutrient-dense foods and beverages based on preference, culture, and budget. Balance the food groups and maintain healthy calorie limits. Limit intake of sodium, saturated fat, added sugars, and alcohol. Path to improved health The purpose of The Dietary Guidelines for Americans is to improve your overall health. Selecting a variety of foods and beverages from each food group is necessary to create a balanced diet. Following recommended portion sizes helps to maintain calorie intake. In particular, Americans do not get enough of the following nutrients: Calcium Potassium Fiber Vitamin D Iron Below are examples of foods and beverages that are high in certain micronutrients. Calcium Your body needs calcium to build strong bones and teeth in childhood and adolescence. Adolescents ages 4 to 18 years Adults older than 50 years Adults who have gone through menopause People who are Black or Asian People who are lactose intolerant People who follow a vegetarian or vegan diet Quick Tip: Almonds contain calcium and are the perfect snack. Potassium A diet rich in potassium helps your body maintain a healthy blood pressure. Dietary Fiber Fiber is a necessary nutrient to keep your digestion system working correctly. Vitamin D Your body needs vitamin D so that it can absorb calcium to promote bone growth, maintain strong bones, and prevent osteoporosis. Iron Iron is a mineral that your body needs to support proper growth and development. Infants ages 7 to 12 months Adolescents and adults who have menstrual cycles People who are pregnant or breastfeeding People who have a low immune system People who follow a vegetarian or vegan diet Quick tip: Enjoy a baked potato with black beans or mushrooms for a tasty lunch and healthy dose or iron. Things to consider Not getting the vitamins and minerals your body needs can have serious consequences for your health. When to see a doctor A lack of one or more vitamins or minerals can be hard to diagnose. General symptoms include: Loss of hair Weakness or fatigue Depression or anxiety Increased irritability Worsening vision or dry eyes Tingling or numbness in your hands and feet Bleeding gums Cracks in the corners of your mouth Acne-like bumps on your cheeks, upper arms, thighs, or buttocks Your doctor may perform blood tests to check the levels of certain vitamins or minerals. What can I do to increase the amount of vitamins and minerals I get through food? Should I be taking a multivitamin or other dietary supplement? Should my child be taking a multivitamin or other dietary supplement? Does it matter where I buy my vitamins? Is one brand of vitamins better than another? Do vitamins have any negative side effects? Depending on where I live, could I get enough vitamin D from sun exposure? Resources National Institutes of Health NIH : Dietary Supplement Fact Sheets U. |
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