If you’re trying to improve your health, it may be helpful to know the basics about the vitamins and minerals you need for optimal health. Those minerals and vitamins include thiamin, vitamin C, and B-group vitamins. You may also want to take multivitamin-mineral supplements to make sure you’re getting enough of all the essential vitamins and minerals.
B-group vitamins
The B-group vitamins are an important group of eight water-soluble vitamins that support a variety of cellular metabolic functions. These include helping the body release energy from carbohydrates, transport oxygen, and break down amino acids. They also help cells multiply and produce new DNA.
Most people get enough of these vital nutrients from a balanced diet, but it is possible for someone to be deficient. Deficiency can cause several symptoms, including rashes, reduced immune function, anemia, cognitive decline, and an overall feeling of fatigue. It is important to discuss your vitamin needs with your healthcare provider. You can supplement with these vitamins as needed. But keep in mind that many are toxic if taken incorrectly.
There are four types of B-group vitamins: riboflavin, thiamin, pantothenic acid, and folic acid. Riboflavin is a vitamin that helps with vision. Thiamin is involved in nerve function.
Thiamin
Thiamine, also known as vitamin B1, is one of the most important vitamins that the human body needs. It is crucial for growth and development, and helps your body convert nutrients into energy. The body does not naturally produce thiamine, but it is easily obtained from foods.
People who are not getting enough of this vitamin often experience changes in their mood and appetite. They may feel tired, irritable, or low in motivation. Symptoms of thiamine deficiency can also include weakness, fatigue, short term memory loss, and confusion.
If you are not sure if you are getting enough thiamine in your diet, a doctor can help you. For most people, a balanced diet with plenty of whole, plant-based foods will meet their thiamine needs. However, if you have certain medical conditions, you might need a supplement.
Vitamin C
Vitamin C is a powerful antioxidant. It works in conjunction with the immune system to protect our bodies from free radical damage. In addition, it improves the formation of collagen, which is essential for healthy bones and skin.
Vitamin C is available in many fruits and vegetables. It’s best to get enough of this nutrient from food. If you aren’t able to include fresh, whole foods in your diet, then supplementation is the way to go. However, it is important to note that there are some disadvantages to taking vitamin C in supplement form.
Firstly, the vitamin C is quickly excreted from your body. This can lead to some unpleasant side effects. Some of these include diarrhea and nausea. Secondly, it may be difficult to take in a large amount of vitamin C in one sitting. That’s why it’s important to spread your doses throughout the day.
Selenium
Selenium is a vital trace mineral that is critical for proper immune system functioning, antioxidant protection, thyroid hormone metabolism and reproductive health. It also has protective properties against free radicals, inflammation and oxidative stress.
The body needs a small amount of selenium each day. This mineral is found naturally in a number of foods, including mushrooms, eggs, meats, nuts and seaweed. However, some people may not be able to get enough selenium from their diet. In those cases, selenium can be taken as a supplement.
Although the benefits of taking selenium supplements are debated, it is clear that selenium has many beneficial effects on the human body. These effects include improved blood flow, antioxidant protection, lower levels of inflammatory markers, improved lung function, and reduced risk of coronary heart disease.
Multivitamin-mineral supplements
Multivitamin-mineral supplements are among the most popular supplements on the market today. They are designed to fill in the nutritional gaps that are caused by poor diet and illness. But while they have been shown to have health benefits, they also carry the risk of side effects. If you’re thinking about taking them, it’s important to understand what you’re getting into before you buy one.
Although multivitamins and minerals are effective in treating many conditions, they can have serious side effects in high doses. In addition, they can interact with other medications, herbal products, and other dietary supplements. Before you take a supplement, talk to a doctor or registered dietitian to make sure you’re getting the right amount of vitamins and minerals.
One study found that taking a daily MV or MVM for a year had no effect on mortality due to cardiovascular disease. However, it did increase the risk of prostate cancer.
