An Introduction To Vitamins And Minerals

Vitamins and minerals are natural substances found in plants and animals. We need to consume most of these from food sources as our body makes very few of the essential nutrients it needs to survive. Vitamin D, which we make when we absorb the sun's rays on our skin, is one of the few exceptions.

Whilst we can get the basic vitamins and minerals from supplements, the best source is food, as it contains other essential nutrients like antioxidants, other phytochemicals that help keep us strong and healthy, and essential fatty acids. If we are taking supplements, however, they should be taken with food, otherwise nausea may result.

Mineral supplements come in various forms. There is the regular supplement and what are called 'colloidal minerals'. Colloidal minerals are often touted as being particularly beneficial and more easily absorbed by the manufacturers and promoters. However, as this quackwatch article on colloidal minerals discusses, these claims are often fraudulent, mixed with a good dose of pseudo-science, and the products themselves may actually contain unidentified toxic compounds.

Do I need to take vitamin and mineral supplements?

Without a doubt, the best way to get the vitamins and minerals your body needs is from the food you eat. Some people may benefit from supplements, however it's important to note that they won't help your body unless you are deficient in them to start with.

Those who may consider supplements include:

• Women who are trying got conceive or who are pregnant. Folic acid is recommended as a folic acid deficiency during pregnancy can lead to neural tube defects in babies. Neural tube defects are serious problems with the brain or spinal cord. A good prenatal multivitamin is recommended at this time because of the increased nutritional demands on a woman's body.

• Women who are breastfeeding. Doctors generally suggest taking a good mineral and vitamin pill that includes iron to protect you against anemia, and calcium to keep your bones strong. A word of warning with iron though - it can build up in the body and be toxic if too much is taken, It's always best to have your doctor test your iron levels before you take any iron supplements, even if you are breastfeeding.

• Women who are at a risk of osteoporosis. Women should have the equivalent of at least 1000mg of calcium a day. If this is not being consumed through food sources, it's a good idea to take a calcium supplement. The best ones have co factors like magnesium and vitamin D to help in the absorption of calcium.
• Vegetarian. Vegetarians, particularly vegans, often lack vitamin B12.

• Those who don't eat a balanced diet, or eat 'on the go' a lot

• Those who don't eat a wide range of foods, especially fruits and vegetables

• Those who smoke or drink regularly

• Those who feel stressed or run down

Can vitamin and mineral pills be dangerous?

Water soluble vitamins are excreted by the body if we take them in excess, and so are not a problem unless very large amounts are taken and a person has kidney problems. The fat soluble vitamins, however, are stored in the body so a lot of care must be taken not to exceed recommended daily amounts. They can cause potentially serious problems in excess.

Our body needs vitamins and minerals for normal growth, function and health. The best way to get these vitamins and minerals is through a healthy diet based on a variety of foods. But if you have a vitamin or mineral deficiency, a supplement may be appropriate. Minerals are the main components in your teeth and bones, and they serve as building blocks for other cells and enzymes. Minerals also help regulate the balance of fluids in your body and control the movement of nerve impulses.

Related Articles:

• Getting Enough Vitamins And Minerals In Diet Through The Food Pyramid
• Comprehensive definition of mineral supplements for health