Veggie Blog

Getting the right amount of vitamins

If you eat healthy and balanced meals every day, you will get most of the vitamins and minerals your body needs to function. Even though we all have different dietary needs, we all need vitamins in order to live healthy lives and prevent disease. Vitamins were discovered in the early twentieth century, and since then we have learned a lot about how they keep us healthy.

There are many vitamins, and you need a certain amount of each one to keep your body healthy. They are classed by letter, including A, B, C, D, E and K. Each one serves a unique purpose for your body and your health; vitamin C, for example, is needed to make collagen and helps the body absorb iron.

The B vitamin family

When it comes to variety, the B vitamins are the most diverse. They were first thought to be a single vitamin, but scientists later found that ‘vitamin B’ is really a group of different compounds. Today the B vitamin family has eight members: B1, B2, B3 (niacin), B5, B6, B7, B9 (folate) and B12.

As with other vitamins, a lack of B vitamins can lead to different conditions, such as weight loss, weakness, tiredness, diarrhoea, anaemia and, with a long-term lack of B12, nerve damage and memory problems. If you think you may be low in a B vitamin, see your doctor, who can check with a blood test.

Together, the B vitamins help your body turn food into energy and keep your skin, nerves and blood cells healthy. Getting enough of them supports good health, but taking extra beyond what you need will not speed up your metabolism or lift your mood. All of these vitamins should be part of a balanced daily diet.

Even on a good diet, some people do not get enough of certain B vitamins. Vegans and many older people need a source of B12, such as fortified foods or a supplement, and women who may become pregnant are advised to take folic acid. If this applies to you, ask your doctor or pharmacist about vitamin supplements. For most people who eat a varied diet, supplements are not necessary, and very high doses of some B vitamins (such as B6) can cause harm.

Vitamins and your health

Can you get all your vitamins from food?

Most of us know that vitamins are part of a healthy, disease-free way of life. Vitamin products have also become far more specialized than they used to be, and many are aimed at particular parts of your body or your health. That does not mean everyone needs them. For most healthy people who eat a varied diet with plenty of vegetables, fruit, whole grains, beans, nuts and dairy or fortified foods, food covers vitamin needs. Multivitamins cannot take the place of the variety of foods in a healthy diet, according to the US National Institutes of Health.

Supplements are meant to fill gaps, not to replace meals. The tricky part is knowing whether you have a gap.

Who may need a supplement?

Some people do find it hard to get what they need from food alone. This is more likely if you follow a vegetarian or vegan diet, have food allergies or other dietary restrictions, have a small appetite so that you feel full quickly, are an older adult, are pregnant, or have a medical condition that affects how your body absorbs nutrients. Vitamin B12 is the best example for readers of this blog. It is found naturally in animal foods such as fish, meat, eggs and dairy products, but not in plant foods, so vegans in particular need fortified foods, such as some breakfast cereals and nutritional yeast, or a supplement. Adults need 2.4 micrograms a day, according to the NIH Office of Dietary Supplements.

If you are not sure, ask your doctor. A simple blood test can show whether you are low in a vitamin, and our post on whether vegetarians need vitamin supplements covers more of the basics.

What do the main vitamins do?

B12 helps to keep your nerves and blood cells healthy. Many people think that it boosts energy, but the evidence shows that extra B12 only improves energy and performance if you were short of it to begin with. Vitamin A supports vision and the immune system. Vitamin C helps your body heal wounds and absorb iron, and you can read about it in our post on why you need vitamin C and where to find it. Vitamin D works with calcium to keep bones strong. Vitamin E is an antioxidant, and our post on vitamin E explains what it does and how much you need. Taking more than you need does not give you extra health, and some vitamins can do harm in large doses.

What about selenium and colostrum?

Selenium is a mineral, not a vitamin. Adults need 55 micrograms a day, and most people in the United States get enough from food. People on vegetarian or vegan diets may have lower intakes, and Brazil nuts are particularly rich in it, so a few are enough. The upper limit is 400 micrograms a day, and chronic high intakes can cause hair and nail loss and other problems, which is why megadoses are a bad idea.

Colostrum, the first milk produced after birth, is sold as a supplement. It is not a vitamin, and studies in healthy adults have given limited and mixed results for immune support, so it is not something you need. The kind sold in supplements usually comes from cows, which matters if you are a vegan. Ask your doctor before adding it.

How do you decide?

Start with your diet, then talk to a doctor or pharmacist about anything you might be missing. If you do take a supplement, choose one that fits your age and needs, keep to the recommended amounts, and see our post on getting the right amount of vitamins. For tips on picking and using supplements, read our companion post on how to choose and use supplements wisely.