Is consuming vitamin and mineral supplements safe? Are they worth the money? What are the possible side effects? These are just a few in a billion questions that the world asks, most probably because of a thousand conflicting theories and studies.
Vitamins and minerals are compounds pivotal for many metabolic processes. It is best to consume natural sources to fulfil daily vitamin requirements. However, it might help people following an unbalanced diet and who lack a variety of greens in their meals. Vitamin supplements should only be taken after consulting a medical professional.
Should I Consume Multi-mineral Supplements?
The answer to this question isn’t straight. Every human being is unique, and so are their food choices. Your dietitian can help you make a meal schedule according to your current health state, nutritional needs and preferences.
Adding a mineral supplement to your diet is one’s personal choice and must be according to their respective health goal. If you do not experience a mineral deficiency, there is no need for supplements. But for malnutrition patients, or people suffering from severe illness can take supplements to quickly bridge the gap.
If you are still considering whether to go for supplements or not, take an hour-long consultation with a good dietician. The consultation will help you evaluate your body needs and whether it is viable or not for your body. Like in some types of cancer, consuming supplements is strictly prohibited.
Symptoms of vitamin-mineral deficiency
The symptoms and indications depend on a certain vitamin or mineral. For instance, if a person is deficient in a compound that is responsible for repairing skin or connective tissue, that person will experience symptoms like poor skin healing, dermatitis, extreme dryness and more.
There is a recommended value of vitamins and minerals that one should fulfil every day. If we dodge the minimum values, we become deficient and ill. Here are some common symptoms of minerals and vitamins.
Iron- Intense fatigue, glossitis, anaemia
Vitamin A- Changes in bone structure, perifollicular hyperkeratosis, night blindness, anorexia, xerosis.
Vitamin C- Bleeding gums, bone pain, anemia, fatigue, perifollicular hemorrhage, and scurvy.
Vitamin K- Easy bruising, poor blood clotting, bleeding gums.
Vitamin E- Loss of reflexes, psoriasis, broken capillaries, eczema
Folate- Hair loss, tenderness in tongue area, constant fatigue, cognitive disorder, megaloblastic anemia, and glossitis.
Niacin- Diarrhoea, inflamed tongue, photosensitive dermatitis.
Biotin- Alopecia, scaly dermatitis.
Calcium- Anxiety, depression, osteoporosis, severe pain in joints, rickets.
Phosphorus- Pain, bone loss, severe weakness, and anorexia.
Chloride- In infants, it can lead to hypochloremic metabolic acidosis
Potassium- difficulty in making decisions, nausea, weakness, arrhythmias.
Sodium- weak muscles, hypovolemia
What are the advantages of intaking trace mineral supplements?
The benefits of minerals and vitamins can be achieved by consuming more food rich in vitamins and minerals like nuts, whole grains, seeds, or including supplements in the diet. The expected benefits include increased energy, healthy hair, glowing skin, lowering heart attacks and cancer.
For instance, many studies have shown that vitamin E, A, and C might play a role in cancer prevention. Minerals like selenium and Iodine helps to regulate normal thyroid function. If your body has problems absorbing certain nutrients, consult your doctor and let them give expert advice to solve your health issues.
Can supplements be harmful if overdosed?
Yes, overdosing is life-threatening. Like everything else, taking a whole lot of supplements can interfere with your bowel system. Too many fat-soluble pills cannot be excreted and can cause stomach pain.
What is the recommended daily requirement for minerals and vitamins?
Daily requirements are set to people aware of deficiencies and how to manage them. The requirement varies and is based on sex, age, and pregnancy status. The recommended values were re-evolved according to new studies.
Vitamin A- 5,000 IU
Vitamin B1- 1.5 Mg
Vitamin B3- 20 mg
Vitamin B6- 2 Mg
Vitamin E- 30 IU
Folate- 400 Mg
Potassium- 3,500 Mg
Phosphorous- 1,000 mg
Manganese- 2 mg
Magnesium- 400 mg
Zinc- 15 mg
Selenium- 70 UI
Iron- 18 mg
Iodine- 150 UI
Who should take multi-mineral supplements?
Many research studies have tried to answer this question.
Do people need supplements?
The answer here is ‘ it depends on the person.’ Many studies have shown that regular supplement intake can lower the chances of cancer cell development. However, some people need it more than others, like:
With age, the human body declines and cannot absorb certain nutrients directly from food sources. Older people can include supplements that will help in boosting cognitive health, enhance mood, maintain body strength, and regulate body processes efficiently.
Pregnant women need higher values of folate during their first and second trimesters for healthy embryo development. It helps in proper brain development and lowers the chances of miscarriage. Gynecologists often recommend folate supplements for keeping the baby healthy.
After menopause, a woman’s body undergoes severe hormonal changes during this time. It requires a higher value of calcium, magnesium, boron, strontium, and vitamin K to prevent osteoporosis and other illnesses.
What to look for while buying vitamin and mineral supplements?
Choosing the right one is crucial for your health, so make sure to check the label and see if the product complies with the dietary supplement standard. Many brands sell non-authorized products at lower prices that offer no benefits but only side effects. Consider the supplement’s quality, form, and quantity; look for brands manufactured in the US, India, UK, and Canada that hold third-party analysis and follow the dietary rules safely.
A healthy body is the basis of healthy living, and in this era of hyper-speed, health stays at last on the priority list. Neglecting a balanced vitamin-rich diet can expose your body to many diseases.
Naturopathy professionals, dieticians, and general physicians can help in managing nutrient deficiency. For people who want to go through minerals and vitamins usage themselves, beware of internet fraud. There are a ton of myths associated with mineral supplements that can be found on the internet. Discuss with your doctor before concluding and prioritize your health.