Multi vitamins are so common these days that not even think of them as a supplement. A multiple vitamin is defined in the dictionary as "a preparation intended to supplement a human diet with vitamins, minerals and other nutrients." The US class multivitamins government "food" because it contains 3 or more vitamins or minerals, but does not contain herbs, hormones or drugs.
Multiple vitamin can take many forms such as tablets, capsules, sachets, powders, liquids and even injections; However, the injections can be prescribed by a doctor. There are many combinations and doses of vitamins and various minerals and many of them are more than 100% of the recommended daily amount. Depending on their physical, a lot of vitamins and minerals that surplus can not be digested is excreted safe for the body. There are some that should not exceed the recommended vitamin A, vitamin K, iron, and many daily micronutrient dose, because not easily exhausted unless subjected to physical stress extreme and can become toxic if too retained in the body. Because of the nutritional needs of the body will be different according to your physical needs and diet, most multivitamins are formulated for specific groups of people, including men, women, over 50, prenatal, stress relief and athletic.Most multi-vitamins include these standards nutrients:
Vitamin A Vitamin A plays a role in many functions throughout the body including vision, bone metabolism, skin health, immune function, antioxidant activity and reproduction. It is found in many foods, but these foods contain certain quantities; liver, sweet potatoes, carrots, broccoli, kale, butter, spinach and green leaves. Deficiencies in vitamin A can cause vision problems, especially in dim light (night vision), impaired immunity and red bumps on the skin called keratosis pilaris. Too much vitamin A can be toxic so do not take more than 5,000 IU per day for men and 4,000 IU per day for women.
Vitamin C helps keep your immune system strong and is a powerful antioxidant, helps reduce the risk of heart disease, plays an important role in the production of collagen and helps the body recover faster from hard training. Vitamin C is found in many fruits, vegetables and animal products such as milk and raw cow liver. Deficiencies in vitamin C is known to cause scurvy, liver spots, feelings of depression, your skin is pale, and are more susceptible to lung diseases.
Vitamin D Vitamin D helps the body absorb calcium and phosphorus and is necessary for thyroid function and bone growth. Vitamin D is naturally produced by the body when exposed to sunlight, but because of the harmful effects of UV rays; many foods such as dairy products, oil, cereals and breads are fortified with vitamin D. You can also find vitamin D in oily fish, eggs and liver. The vitamin D deficiency in children can cause rickets, a deformity of the bone growth. Deficiencies in adults can cause thinning of the bones (osteomalacia) and reduced bone density (osteoporosis). of vitamin D deficiencies have also been associated with diseases such as type 1 diabetes, hypertension, cancer and multiple sclerosis.
Vitamin E is a powerful antioxidant and is important for a healthy immune system. Vitamin E is important for athletes who train hard because their immune system can be spent and make them susceptible to health problems. Vitamin E can be found in foods such as whole grains, nuts, milk, eggs, asparagus, avocados and vegetable oils. There were no known symptom of deficiencies in vitamin E.
Vitamin K plays a key role in blood clotting, bone metabolism and circulatory system. Vitamin K is found mostly in green leafy vegetables, but can also be found in avocados and kiwis. There are usually no deficiency symptoms in adults; However, adults suffering from liver damage, cystic fibrosis, who have recently undergone abdominal surgery, bulimia and certain medications can inhibit the absorption of vitamin K deficiency symptoms are anemia, bruising and nosebleeds . Vitamin K should be stored in the closet, because it will lose power in sunlight.
Vitamins B There are 8 distinct vitamins that fall under the group of vitamins B and are described in detail in my previous article "B vitamins play an essential role in metabolism." B vitamins play a key role in increasing the rate of metabolism, maintain healthy skin and muscle tone, improve the functions of the immune and nervous system and promote cell growth. B vitamins can be found in a variety of foods such as animal products, legumes, yeast, fish, seeds and whole grains. B vitamin deficiencies can cause various symptoms such as weight loss, limb weakness, depression, sensitivity to sunlight, diarrhea, insomnia, acne, water retention, and high blood pressure.
Calcium is the most abundant mineral in the human body, 99% thereof is contained in bones and teeth. Calcium plays a role in many biological functions such as muscle contraction and as a neurotransmitter between cells, but the affirmation of calcium to fame is its role in bone development and support of bone density. Calcium can be found in many foods such as dairy products, nuts, sesame seeds, lentils and eggs. calcium deficiency symptoms is osteoporosis and osteomalacia, loss of bone density.
Potassium Potassium is a mineral that can reduce hypertension, heart disease and stroke. Potassium also plays a role in neurotransmission, muscle contraction and heart function. Most fruits, vegetables and meats contain potassium in small amounts, but the orange juice, banana, kiwi, potatoes, tomatoes, broccoli, soybeans, brown rice, and garlic are rich in potassium. Potassium deficiency is rare, but in severe cases of vomiting and diarrhea can lead to symptoms such as muscle weakness and cramps.
Zinc is an essential metallic trace element that helps in many functions in the body. It is crucial in the response, immune and brain function plays a role in prostate health and growth of reproductive organs. Zinc plays an important role in cellular metabolism, such as more than 100 enzymes depend on the zinc as a catalyst in many chemical reactions. Zinc also helps the cells DNA told what to do, as the secretion of hormones and nerve impulses; which is important for growth and disease prevention. Zinc is found in red meat at high levels, but is also found in whole grains, beans, almonds and various seeds. Zinc deficiency can cause growth repressed, diarrhea, impotence and a weakened immune system.
Magnesium is another metal trace element is essential to all cells of a living organism. More than 300 enzymes require magnesium as a catalyst in various chemical reactions, including the synthesis of ATP energy. Magnesium also facilitates the absorption of calcium in the body. Magnesium is found in spices, grains, nuts, coffee, cocoa, tea, and green leafy vegetables. Modern countries reduced inadvertently, the amount of magnesium intake due to process food refining and modern fertilizers; containing no magnesium. Magnesium deficiencies usually no symptoms, but gaps were associated with the development of certain diseases such as asthma, osteoporosis and ADHD.
Chromium Chromium is a trace elements necessary for the body's production of insulin metal. Insulin is a hormone that regulates the sugar level in the blood of the body. Chromium contributes to blood sugar blood transport cells and is essential in the fat transformation process, carbohydrates and proteins into energy. Good sources of chromium are yeast, meat, whole grains, nuts and utensils Beer kitchen stainless steel kitchen. Symptoms of chromium deficiency are rare; However, in severe cases can lead to weight loss, confusion and resistance to insulin.
Manganese Manganese is another metallic trace element to ensure bone health, bone metabolism and helps the body absorb calcium. It is also involved in the regulation of insulin, connective tissue formation, regulation of the thyroid, collagen formation, metabolism of fats and carbohydrates and is a powerful antioxidant. Manganese can be found in many foods such as meats, nuts, garlic, vegetables, brown rice, and raspberries. Manganese deficiency is rare but can occur. Symptoms include bone malformation, hypertension, high cholesterol and muscle contraction.
Iron Iron is a metallic trace element that is essential to life. Iron is essential for proteins that are involved in the transport of oxygen and for the regulation of cell growth and metabolism. Iron can be found in meats, iron-fortified cereals and iron utensils. Iron deficiency causes lack of oxygen to be delivered to cells and thus causes fatigue, restless sleep, lack of concentration and decreased immunity. However, excess iron in the body is very toxic and therefore the state of many vitamins in a bottle or "iron" or "iron". Iron RDA for men is 10 mg and 15 mg for women is one day, but for athletes, which could be up to 25 mg daily.
Selenium Selenium is a trace metallic element that is essential in the activation of glutathione peroxidase, a powerful antioxidant. Selenium is also necessary for the proper functioning of the thyroid. Selenium can be found in many foods such as nuts, fish, meat, eggs, crab and lobster. No selenium deficiency symptoms but when completed seems to have a positive effect on male infertility, cancer cells, and tuberculosis.
How is your diet and what their physical needs? Most Americans do not eat a balanced diet to provide all the nutrients to fight disease, maintain healthy bones, skin protection, cardiovascular health, give us energy and in general for us maintaining good health. The right amount of each nutrient depends on their physical needs. The choice of the appropriate multiple vitamin can be difficult, but here are some points to consider when purchasing a multiple vitamin.
Athletes will have a multiple vitamin with a higher content in general, and many of them are exhausted or excreted from the body through sweating or urination. These vitamins are particularly likely to be exhausted, the B vitamin for energy, potassium to regulate muscle iron to carry adequate oxygen and muscle growth, vitamin C to regulate the immune system and proper calcium strengthen bones. If the calcium reserves are depleted your body, your body will "steal" your bones and can lead to the future backbone of the disease. Many vitamins contain amino acids for building and muscle recovery and high levels of antioxidants to eliminate free radicals produced by an intense workout.
Adults age 50- may want to take a multivitamin that is higher in calcium and vitamin D for bone health and prevent osteoporosis. B vitamins are important for energy and proper absorption of nutrients from food and as we age, our bodies are less able to absorb them. CoQ10 for heart health and energy, and as we age our production levels decreased. Vitamin K for bone health and antioxidant properties have been shown to prohibit the development of Alzheimer's disease. Lycopene to reduce the risk of cardiovascular disease, diabetes, and it has been shown that positive effects on the health of the prostate.
Prenatally have a higher concentration of B9 (folic acid) for proper brain, spine and skull formation in fetuses, calcium and iron for the formation of bones for proper development of red blood cells. It will also have a reduced level of vitamin A, as it may cause birth defects in the fetus health.
Women need to have a higher multiple vitamin calcium to strengthen bones, because women usually do not get enough from their diet alone. Vitamin B9 (folic acid) for overall health, prevention of genetic diseases, and may also prevent cancer and heart disease. Women also need more iron than the women do not eat much meat and lose a lot of iron each month through menstruation.
Men boron Need for prostate health, calcium for healthy bones, chromium to regulate sugar levels in the blood, folic acid to control blood flow and reduce the risk of Alzheimer's disease, glucosamine and joint health omega to reduce blood pressure and heart health.
Stress Relief will be loaded with B vitamins because they produce stress hormones and vitamin C to prevent stress-related illnesses.
Conclusion Most multivitamins should be taken in the morning with a meal that some nutrients can cause stomach upset. Multi vitamins are very expensive unless they contain high levels of nutrients such as biotin expensive ($ 4,000 per active book!) or contain other nutrients that are the specific condition, such as weight training. Multi vitamins are worth the price and the most important single supplement that you can take to stay healthy. Think multi vitamins as safe for your body. You can not feel a difference immediately, but eventually, when healthy, you'll be glad you took.
