Health Supplements: Vitamins and Minerals

Vitamins and minerals are micronutrients: substances required in small amounts that are nevertheless vital for normal growth, body function, and health. Deficiencies in vitamins and minerals can produce serious health problems, which can often be avoided by taking supplements.

A Brief History of Vitamins and Health

Although vitamins are perhaps the best known health supplements, medical science did not begin to categorize vitamins until the early twentieth century. Here's a brief timeline showing how medical knowledge of vitamins evolved.

1747: Although he was not aware of it, Scottish naval surgeon James Linden discovered vitamin C when he realized that something in citrus fruits prevented scurvy in British sailors. Linden's discovery led to the British navy insisting sailors eat lemons while at sea.

1905: Englishman William Fletcher discovered that eating unpolished (brown) rice could prevent beriberi disease (body deficiency of vitamin B1). He was able to demonstrate that some unknown nutrient in rice husks was vital for good health.

1906: Sir Frederick Gowland Hopkins concluded that certain elements in food are essential for proper health.

1911: Cashmir Funk, a Polish scientist, coins the term "vitamine" to describe substances required for good health.

1912 to 1937: Vitamins A, B, B1, B2, C, D, E, and niacin are all isolated.

Sources of Vitamins and Minerals: Food and Supplements

Both vitamins and minerals can be found in food and work best when combined with food compounds. A healthy diet should provide all the vitamins and minerals needed for health without the need for supplements. However, eating a diet that contains all necessary nutrients is often difficult, especially as current agricultural techniques have resulted in less nutritional fruits and vegetables.

As a general rule, supplements of vitamins and minerals are generally only required for people whose diet lacks these essential substances. Older individuals may find it difficult to eat enough to get required amounts of vitamins and minerals. Younger people's careers and families may make healthy eating difficult. Supplements may also be required to counteract the effects of certain health problems, including:

anorexia
bulimia
cancer
Crohn's disease
endocrine disorders
irritable bowel syndrome
malnutrition.

Pregnant women need to ingest enough vitamins and minerals to ensure their own health, and the health of their developing babies. Deficiencies in vitamins and minerals such as iron and folic acid may cause pregnancy complications and birth defects. Doctors may prescribe supplements during pregnancy, but a pregnant woman should not take extra vitamins and minerals without first consulting with her doctor.

Types of Vitamins

Vitamins are organic compounds found in food. Vitamins are generally classified as either water-soluble vitamins (the B vitamins and vitamin C) or fat-soluble vitamins (vitamins A, D, E, and K). Common vitamin supplements include:

Vitamin	Food Sources	Treats	RDA*
Vitamin A	Butter Egg yolks Fish Fortified milk Liver	Allergies Colds and flu Diabetes Eye infections Immune system booster Night vision Skin disorders Vaginal infections	Male: 900 µg Female: 700 µg
Thiamin (B1)	Pork Nuts and seeds Grains Beans	Heartburn Memory loss and confusion Heart disease	Male: 1.2 mg Female: 1.1 mg
Riboflavin (B2)	Dairy products Liver Beef Eggs Avocados	May prevent cataracts Migraines Skin disorders Fatigue Stress	Male: 1.3 mg Female: 1.1 mg
Niacin (B3)	Chicken Beef Fish Nuts Pasta and cereal	Heart disease Circulatory problems Insomnia Depression	Male: 16 mg Female: 14 mg
Vitamin B6	Fish Poultry Potatoes Avocados Bananas Whole grains Legumes	Asthma Premenstrual symptoms Depression Carpal tunnel syndrome Heart disease Morning sickness	Male: 100 mg Female: 80 mg
Folic Acid (B9)	Green vegetables Whole grains Beans Orange juice	Reduces birth defect risk Heart disease Irritable bowel syndrome May help depression	Male: 400 µg Female: 400 µg
Vitamin B12	Animal meats Eggs Brewers yeast Dairy products	Rosacea Anemia Multiple sclerosis Immune system booster	Male: 2.4 µg Female: 2.4 µg
Vitamin C	Citrus fruit Broccoli Potatoes Strawberries Dark green vegetables	Cold symptoms Allergies Cancer prevention Heart attack prevention Immune system booster	Male: 90 mg Female: 75 mg
Vitamin D	Fortified milk Tuna and salmon	Osteoporosis Osteoarthritis Helps prevent some cancers	Male: 5 µg Female: 5 µg
Vitamin E	Vegetable oils Nuts Seeds Green leafy vegetables Whole grains	May prevent heart disease and stroke Alzheimer's Cancer prevention Immune system booster Parkinson's disease	Male: 15 mg Female: 15 mg
Vitamin K	Green leafy vegetables Plant oils Meats Pistachios Dairy products	Reduces bleeding May slow cholesterol build up Osteoporosis	Male: 120 µg Female: 75 µg

Mineral Supplements and Health

Minerals are inorganic compounds necessary for good health. Depending on the amount required by the body, minerals are classified as macrominerals or trace minerals.

Macrominerals are minerals required in large amounts by the body and include calcium, chloride, phosphorus, potassium, sodium and sulfur.

Trace minerals are only required in tiny amounts, but are nevertheless vital for health. Trace minerals include copper, cobalt, fluoride, iodine, iron, manganese, selenium, and zinc.

Mineral	Food Sources	Treats	RDA*
Calcium	Dairy products Almonds Canned salmon Meats Fruits Vegetables	Osteoporosis Hypertension May reduce colon cancer risk Premenstrual symptoms	Male: 1,000 mg Female: 1,000 mg
Chromium	Whole grains Nuts Meats Seafood Brewers yeast	May reduce risk of diabetes and high cholesterol	Male: 30 µg Female: 25 µg
Copper	Shellfish Organ meats Nuts and seeds Potatoes Bananas Wheat bran Cocoa products	Produces antioxidants May prevent arrhythmias, hypertension, and osteoporosis	Male: 900 µg Female: 900 µg
Iodine	Iodized table salt Sea fish and seaweed	Reduced risk of mental retardation in a developing fetus Thyroid health	Male: 150 µg Female: 150 µg
Iron	Lamb, beef, liver Clams and oysters Beans and peas Leafy greens Dried raisins and apricots	Anemia Fatigue	Male: 8 mg Female: 18 mg
Magnesium	Shellfish Dark green leafy vegetables Nuts Whole grains	Lowers risk of heart disease. Improves blood clotting Migraines	Male: 400 mg Female: 320 mg
Phosphorous	Dairy products Meat, fish, poultry Cola drinks	Dental health Fatigue Weakness	Male: 1,000 mg Female: 1,000 mg
Potassium	Bananas Oranges Potatoes Milk and yogurt Meat and poultry	Hypertension May reduce risk of stroke and heart disease	No RDA, but suggested that adults get at least 2,000 mg a day
Selenium	Seafood Poultry and meats Oats Brown rice	Reduces risk of cancer, heart disease, and stroke	Male: 55 µg Female: 55 µg
Zinc	Meats Seafood Eggs Cheese Beans	Protects against colds and flu Slows vision loss Acne	Male: 11 mg Female: 8 mg

*Recommended Dietary Allowance. RDAs in these charts are for adults between the ages of 19 and 50. RDAs change with age, and pregnant or breastfeeding women often have higher RDAs.

Note: 1 milligram (mg) = 1,000 micrograms (µg). Use caution to distinguish between the two.

Vitamins, Minerals and Safety

Like other nutritional supplements, the FDA does not directly regulate them. This results in supplements of varying qualities and purities. Ask a medical professional to recommend a good quality brand.

When selecting supplements, pay attention to the supplement's expiration date. Expired vitamins and minerals will do little to help your health. Avoid supplements that provide "megadoses." Excessive amounts of vitamins and minerals can be toxic and harmful to your health. Again, ask your doctor for the dose that is right for you.

Like many other health products, vitamins and minerals should be stored safely out of the way of children. A bottle of supplements contains enough vitamins and minerals to poison a child.