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Vitamins, Minerals, Multivitamins, Nutritional Supplements

Are the supplements helpful?

The answer is yes. There are a variety of reasons. First, because nearly nobody eats enough of the RDA (Recommended Dietary Allowance) of vitamins and minerals, or even the number of foods from the food groups. Second, our soil has been depleted through the years and food simply isn't as nutritious as it used to be. Third, exercise and stress deplete the body of certain nutrients.

RELATED ARTICLE: Do we need vitamin supplements?

When you may need the vitamin/mineral supplements?

You may need them if you are falling short of your nutrient intake. This usually happens:

Preparation of Vitamin and Mineral Supplements

The supplements are prepared in several ways:

• Natural Vitamin Supplement: These are derived from food sources and usually contain a natural mix of vitamins and other derivatives from the original source. Common sources are yeast, liver, maize (corn), soy, rosehips and alfalfa. Any allergic reaction may be due to the extra ingredients rather than the vitamin itself. In general the doses are not very high.
• Synthetic Vitamin Supplement: These are made in laboratory and contain the exact chemical formula of the vitamin. Doses are usually higher than the natural supplements, and some preparations contain vitamins from both sources.
• Chelated Minerals: These have been specially prepared by the manufacturers to facilitate the absorption of the mineral in the body.

Various forms in which vitamins and minerals can be presented:

1. Tablets have a long shell life. They contain additives known as fillers, packers and stabilizers that can cause allergic reactions.
2. Capsules are used for fat-soluble vitamins and powdered formulations. They are usually made of animal gelatine. When buying oil or oil capsules, it is important to check that the oil has been 'cold pressed' during preparation to avoid adverse chemical changes.
3. Powdered Preparations are the most rapidly absorbed formulations, but are often the least palatable. They are usually free of additives.
4. Liquids can contain coloring agents and sweeteners (as can children's chewable formulations).

What about multivitamins?

Multivitamin supplements contain several vitamins or minerals instead of only one vitamin or mineral. Some vitamins or minerals are more beneficial when they are taken in the company of some other vitamins or minerals. For example:

Some important things to keep in mind before taking supplements

• Although supplements may be helpful, it is important to remember that no supplement will replace the value of a healthy diet. Most major medical establishments recommend that healthy adults get their vitamins and minerals from food rather than relying solely on supplements. Food is rich in phytochemicals and other helpful substances that are not present in supplements.
• Before supplementing the diet with any vitamins or minerals, people are encouraged to speak with their physician. Some people should not take certain supplements if they have been diagnosed with other conditions. For example, people with kidney problems are often advised against taking magnesium.
• Do not exceed the manufacturer's recommended dose without professional advice. Health risks can arise when there is too much of any given vitamin or mineral in the body.
• Don't expect to see instant changes in your health as soon as you start taking more vitamins and minerals. The improvements come slowly, over a period of a few weeks or even months. You may notice that you just feel better overall—more energetic and more optimistic. Nagging problems, like a lingering cold or minor skin rash, may finally clear up.

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