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Vitamins are essential nutrients that the body needs in small amounts to function properly. They are found in a variety of foods, and can also be taken as dietary supplements. Vitamins are classified into two categories: fat-soluble and water-soluble. Fat-soluble vitamins, such as vitamins A, D, E, and K, are stored in the body’s fat tissue, while water-soluble vitamins, such as vitamins C and B-complex, are not.
There are 13 essential vitamins that the body needs to function properly. These include:
- Vitamin A: helps maintain healthy skin and eyes
- Vitamin B1 (thiamine): helps the body convert food into energy
- Vitamin B2 (riboflavin): helps the body break down carbohydrates, proteins, and fats
- Vitamin B3 (niacin): helps the body produce hormones and maintain healthy skin and nerves
- Vitamin B5 (pantothenic acid): helps the body break down food and produce hormones
- Vitamin B6 (pyridoxine): helps the body produce red blood cells and maintain the nervous system
- Vitamin B7 (biotin): helps the body break down fats and carbohydrates
- Vitamin B9 (folate): helps the body produce red blood cells and DNA
- Vitamin B12 (cobalamin): helps the body produce red blood cells and maintain the nervous system
- Vitamin C: helps the body produce collagen, which is important for healthy skin, blood vessels, and bones
- Vitamin D: helps the body absorb calcium, which is important for strong bones
- Vitamin E: acts as an antioxidant, helping to protect cells from damage
- Vitamin K: helps the body produce proteins that are necessary for blood clotting
It is important to get enough vitamins through your diet, or through supplements if needed. A healthcare provider can help you determine if you need to take a vitamin supplement and, if so, which one is right for you.
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Simple changes to your daily diet can give you all the vitamins you need; With a balanced diet, we get a healthier portion of all the vitamins we need.
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A healthy diet can significantly affect how well your immune system functions. Whether you’re fighting off a recent illness or virus or avoiding an infection from a cut or scratch, a strong immune system can make the most significant difference.
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Overloading vitamins and supplements is never a good idea, so figuring out which few to focus on can help simplify your question of which to take and which to avoid.
These are the Vitamins and Supplements You May Need More for your well-being: Calcium, CoQ10, Joint Health, Melatonin, Multivitamin, Omega-3s, probiotics, and Vitamin D.
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Vitamin D is a fat-soluble vitamin that is essential for maintaining healthy bones and muscles. It is also important for the immune system, and for the absorption of calcium and phosphorus, which are needed for strong bones and teeth.
The body produces Vitamin D when the skin is exposed to sunlight. It is also found in a few foods, such as fatty fish, egg yolks, and fortified foods, such as milk and cereal. Most people get enough vitamin D from sun exposure and a balanced diet, but some people, such as older adults, people with dark skin, and people who do not get enough sun exposure, may need to take a supplement to get enough vitamin D.
A lack of vitamin D can lead to weak bones and an increased risk of osteoporosis. It can also cause other health problems, such as muscle weakness and a weakened immune system. A healthcare provider can help determine if you need a vitamin D supplement and, if so, how much you should take.
Fish oil is a type of dietary supplement that is rich in omega-3 fatty acids, which are essential nutrients for human health. Omega-3 fatty acids are found in fatty fish, such as salmon, mackerel, and tuna, and can also be taken as a supplement.
Fish oil has many potential health benefits, including reducing inflammation, lowering blood pressure, and reducing the risk of heart disease. It may also have benefits for people with rheumatoid arthritis, depression, and other conditions.
Fish oil supplements are available in capsule, liquid, and powder form. The recommended daily fish oil dose varies depending on age, sex, and other factors. It is important to talk to a healthcare provider before taking fish oil supplements, as they can interact with certain medications and may not be safe for everyone.
Vitamin B12 (Cobalamin)
Vitamin B12 is a water-soluble vitamin that is essential for the production of red blood cells and the proper functioning of the nervous system. It is also important for the metabolism of carbohydrates and fats.
Vitamin B12 is found in animal-based foods, such as meat, fish, eggs, and dairy products. Some plant-based foods, such as fortified cereals and nutritional yeast, are also sources of vitamin B12. Most people get enough vitamin B12 from their diet, but some people, such as older adults and vegans, may need to take a supplement to get enough vitamin B12.
A deficiency in vitamin B12 can lead to anemia, fatigue, and nerve damage. It can also cause other health problems, such as cognitive decline and depression. A healthcare provider can help determine if you need a vitamin B12 supplement and, if so, how much you should take.
Folate and Folic Acid
Folate and folic acid are forms of a water-soluble B-complex vitamin. Folate is found naturally in foods, while folic acid is the synthetic form of the vitamin that is added to fortified foods and used in dietary supplements.
Folate and folic acid are important for the production of red blood cells, the metabolism of proteins, and the synthesis of DNA. They are also necessary for the proper development of the nervous system, and are especially important during pregnancy to prevent birth defects of the brain and spine.
Good sources of folate include leafy green vegetables, citrus fruits, legumes, and fortified foods, such as breakfast cereals and bread. Most people get enough folate from their diet, but some people, such as pregnant women and people with certain medical conditions, may need to take a supplement to get enough of this vitamin. A healthcare provider can help determine if you need a folate or folic acid supplement and, if so, how much you should take.
What is the best Vitamin Brands?
There are so many brands out in-store and online, from the bigger box stores to the discounted online offerings and newer lines.
Some of the best brands:
Garden of Life
What are the top Essential Vitamins and Minerals?
Vitamin A keeps the vital body organs, heart, lungs, liver, and other organs working properly.
Vitamin B helps convert carbohydrates, fats, and proteins into energy and is also necessary for cell development, growth, and function.
Eight essential B vitamins include B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate) and B12(cobalamin).
Vitamin C boosts the immune system and increases iron absorption from plant-based foods and supplements.
Vitamin D builds strong bones by helping the body absorb calcium from food and supplements.
Vitamin E protects our cells from free radicals, boosts our immune system, and helps prevent blood clots.
Vitamin K is necessary for healthy bones and blood clotting.
Calcium, Iron, Magnesium, and Zinc.
How to save money at Vitamin Retailers?
There are many ways to guarantee the lowest price on your next Vitamin order:
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