What Are The Most Common Vitamin Supplements?
Vitamin supplements are typically used to enrich an individual's diet and to provide nutrients they may not get from their food. Vitamins can be purchased over-the-counter, and doctors prescribe high-dose vitamin supplements for patients who have nutritional deficiencies. When using any form of vitamin supplement, it is important to read and follow any dosage recommendations on the label. Vitamin supplements could affect the efficacy of certain prescription medications, including those used to treat cancer, so patients should always ask their doctor before taking supplements of any kind. Some individuals who use vitamins experience side effects such as nausea, bloating, gas, and stomach cramps. If these occur, patients should discontinue the vitamin and inform their healthcare team. Spreading vitamin doses throughout the day may help minimize the potential for side effects.
Several of the most commonly used vitamin supplements are described below.
Vitamin C
Vitamin C is a water-soluble vitamin and antioxidant. The vitamin helps protect the body from damage caused by free radicals, and it is used to build a protein that makes and repairs skin, ligaments, tendons, and blood vessels throughout the body. It is involved in the healing of wounds and the formation of scar tissue, and it helps repair bones, teeth, and cartilage. Since vitamin C is a water-soluble vitamin, it is not stored by the body, and patients need to take regular doses of the vitamin, either through food or through supplements, to maintain adequate levels. Deficiencies in vitamin C could lead to symptoms such as slower wound healing, decreased immune system function, anemia, bleeding gums, and nosebleeds. Currently, major health organizations recommend women who are nineteen years old and above take seventy-five milligrams of vitamin C each day, and men, ninety milligrams per day. Since smoking depletes vitamin C levels, patients who actively smoke should take an additional 35 milligrams of this vitamin daily.
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Vitamin D
Vitamin D is a fat-soluble vitamin that helps regulate the body's absorption of calcium and phosphorus. It is involved in maintaining the normal function of the immune system, and it supports the growth and development of bones and teeth. Research has shown having sufficient levels of vitamin D in the blood could reduce an individual's likelihood of getting multiple sclerosis, influenza, cardiovascular disease, and depression. Studies suggest the vitamin may also help improve weight loss. Although the body can make vitamin D through sun exposure, many patients are advised to take a vitamin D supplement to prevent a deficiency. Deficiencies in vitamin D are associated with fatigue and weakness or pain in the bones and muscles, and patients with very low levels of vitamin D have experienced stress fractures of the hips, legs, and pelvis. For children, teens, and adults under seventy, experts currently recommend a daily vitamin D dose of six hundred international units. Individuals over seventy need eight hundred international units each day.
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Calcium
Calcium is a vital mineral for the growth and maintenance of healthy teeth and bones. Having an adequate level of calcium helps maintain bone density, and it reduces the risk of osteoporosis. In addition, calcium is involved in blood clotting, regulating heart rhythm, releasing hormones, and sending and receiving nerve signals. To maintain bone health, doctors often recommend older adults take a calcium supplement. Calcium citrate and calcium carbonate are the two major forms of the supplement that are readily available. Of the two, calcium citrate is the most expensive, and patients can take it on an empty stomach or with a meal. Calcium carbonate is slightly cheaper, and doctors recommend taking it with food to maximize absorption. For adults under fifty years old, experts suggest a daily calcium intake of one thousand milligrams. Women between fifty and seventy years old need 1,200 milligrams per day, and all adults who are seventy-one or older need 1,200 milligrams each day. For the easiest absorption, clinicians recommend taking calcium in doses of five hundred milligrams or less at one time. Calcium supplements could increase the risk of kidney stones in some individuals, so patients may want to check with their doctor before starting daily calcium supplements.
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Omega-3 Or Fish Oil
Omega-3 fatty acids are essential fats that form part of the cell membranes within the body. They are involved in the production of hormones that regulate inflammation, blood clotting, and the contraction and relaxation of the walls of the arteries. In addition, omega-3 fatty acids attach to cell receptors that regulate genetic function. As essential fats, the body cannot manufacture omega-3s, so they must be obtained through food or supplements. Studies have shown omega-3 fatty acids can help in the prevention of cardiovascular disease and stroke, and they may also aid in the control of conditions such as eczema, rheumatoid arthritis, and lupus. Fish oil is a supplement with high levels of omega-3s. Patients often choose to take omega-3 or fish oil supplements to maintain adequate levels of this essential fat. Other than fish oil, some plant-based sources of omega-3s include walnuts and chia seeds. Most major health organizations suggest a daily omega-3 intake of between 250 to five hundred milligrams for adults.
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Multivitamins
Multivitamins are supplements that contain many vitamins and minerals in a single pill. Since they contain more than one nutrient, multivitamins may increase the potential for drug interactions. Patients taking sulfa drugs, diuretics, antibiotics, antacids, or nonsteroidal anti-inflammatory medicines should always ask a physician or a pharmacist about whether a multivitamin is safe for their health. Pregnant women should also ask a doctor before using any type of multivitamin. Patients should never take more than one type of multivitamin without consulting a doctor, as this could lead to an overdose. Multivitamins need to be taken with a full glass of water, and they should be stored away from moisture and heat. Overdoses of vitamin A, D, E, and K are associated with serious side effects, including back pain, severe headache, vomiting, diarrhea, constipation, and blood in the urine. Patients who notice any worrying side effects or who believe they may have overdosed on a vitamin should contact a poison control center immediately or seek emergency medical care.