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Many experts recommend a daily multivitamin that includes folic acid for women at the first signs of pregnancy for breastfeeding women. Pregnant women should also check to see that their multivitamin contains iron.
People who are 50 or older should take a daily vitamin D supplement, as well as a daily vitamin B12 supplement. Additionally, those who do not eat any animal products might require B12 supplements, or they could eat more foods fortified with vitamin B12.
Vitamins might be necessary for people who have food allergies or otherwise have a very restricted diet. The same goes for people who have medical conditions like osteoporosis or anemia. It is very important to educate yourself about how vitamins work together.
In addition, you should never take vitamins in place of food. A healthy diet is essential to ensure a healthy lifestyle, and many of the vitamins you need are found in healthy foods. In fact, some people argue that a healthy diet is all you need.
However, if there are nutritional gaps in your diet, vitamins can help.
The debate about the usefulness of vitamins will continue to be hotly debated. The key is to not get caught up in the hype. Find out if you should be taking any vitamins, and do not let yourself be influenced by companies who are just interested in making money.
Nevertheless, be open to taking advice from medical professionals who can help you in maintaining a healthy lifestyle.
Below are the essential vitamins one must take for all around good health, well being, and energy.
Basic Vitamins
|
| Supplement |
Source |
Function |
Deficiency
|
| Vitamin A |
Carotene from carrots and other vegetables, dairy products, liver, and fish-liver oil. |
Skin, mucous membranes, bones, vision, reproduction. |
Skin dryness, dry mucous membranes.
|
| Vitamin B1 Thiamin |
Pork, organ meats, brewer's yeast, wheat germ, berries, nuts, legumes. |
Carbohydrate metabolism. |
Beriberi - muscular weakness, swelling of the heart and leg cramps.
|
| Vitamin B2 Riboflavin |
Liver, milk, meat, dark green vegetables, whole grain and enriched cereals, pasta, bread, and mushrooms. |
Metabolism of carbohydrates, fats, and respiratory proteins. |
Skin lesions and sensitivity to light.
|
| Vitamin B3 Niacin |
Liver, poultry, meat, canned tuna and salmon, all grains, enriched cereals, dried beans and peas, and nuts. |
The release of energy from nutrients. |
Pellagra - sunburn-like eruption of the skin.
|
| Vitamin B6 Pyridoxine |
Whole grains, cereals, liver, avocados, spinach, and bananas. |
Metabolism of amino acids, formation of red blood cells. |
Skin disorders, kidney stones.
|
| Vitamin B12 Cobalamin |
Liver, kidneys, meat, fish, eggs, and milk. |
Formation of proteins, red blood cells, and nervous system function. |
Anemia
|
Folic Acid
B Vitamin |
Organ meats, leafy green vegetables, legumes, nuts, whole grains, and brewer's yeast. |
Forming body protein and hemoglobin, Prenatal development. |
Neurological disorders.
|
Pantothenic Acid
B Vitamin |
Abundant in food, manufactured by intestinal bacteria. |
Metabolism of proteins, carbohydrates, and fats. |
Digestion disorders.
|
Biotin
B Vitamin |
Abundant in food, manufactured by intestinal bacteria. |
Formation of fatty acids, carbohydrate energy release. |
Skin disorders.
|
| Vitamin C Ascorbic Acid |
Citrus fruits, strawberries, cantaloupe, pineapple, broccoli, tomatoes, spinach, green peppers, cabbage, & turnips. |
Formation and maintenance of collagen which supports body structures, bones, and teeth. |
Scurvy hemorrhages, loosening of teeth, bone damage.
|
| Vitamin D |
Egg yolk, liver, tuna, fortified milk, and sunshine |
Bone formation, retention of calcium and phosphorus. |
Rickets deformation of rib cage, skull, and bowlegs.
|
| Vitamin E |
Vegetable oils, wheat germ, liver, and leafy green vegetables. |
Formation of red blood cells, muscles, and tissues. |
Neurologic disorders.
|
| Vitamin K |
Alfalfa, fish livers, leafy green vegetables, soybean oil, and liver. |
Coagulation of blood. |
Blood clotting disorders. |
As with any vitamin or supplement, please consult your doctor before taking. Author Beverly Terhune speaks from 35 years of living with Rheumatoid Arthritis and shares her experience, strength & hope on how to lead a healthy, substance-free life.
VitaminBaron.com 'Take Your Vitamins' Natural Products - Wholesale Prices - Fast Delivery Visit us at: www.vitaminbaron.com Phone: 602-942-0118 Fax: 602-863-9020
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