The Effects Of Vitamins And Minerals On Your Body

According to nutritional consultant Phyllis Balch, vitamins and minerals help the human body work better. Each vitamin and mineral has a purpose that it performs individually or together with other nutrients. However, the recommended daily allowances that were instituted by the National Academy of Sciences' U.S. Food and Nutrition Board are only standard for healthy people. Those who are physically active, under a lot of stress, physically or mentally ill, on medication or restricted diets, smoke, drink, or recovering from surgery, may require higher than normal amounts of vitamins and minerals.

Function of Vitamins and Minerals

Vitamins and minerals have specific purposes in the operation of the body. Water and fat soluble vitamins work with natural chemicals in the body that fuel bodily reactions. Together, they regulate metabolism or release energy from digested food. The body loses water soluble vitamins daily and, therefore, must be replaced daily. Fat soluble vitamins are stored in the fatty tissue and liver, so they remain in the body longer. Collectively, minerals serve as electrolytes. Electrolytes regulate nerve and muscle function, while they maintain a chemical and fluid balance. The body needs larger amounts of bulk minerals than trace minerals.

Water Soluble Vitamins

The B vitamins are water soluble. All six of them work as a team to nourish the body and brain. They keep the nervous system, eyes, skin, hair, liver, mouth and muscles healthy. Because they work together, they should always be taken together. The water soluble vitamin C is needed for cell and tissue growth and repair. When there is an injury, it is vitamin C that promotes blood clots and heals wounds or burns. It is able to do this with the help of vitamin E and an enzyme called beta-carotene.The adrenal glands, anti-stress hormones, and immune system could not function properly without it. Vitamin C helps metabolize nutrients, lower cholesterol and increase iron absorption. Large doses of vitamin C fight chronic illnesses along with calcium, magnesium, sodium, potassium and zinc.

Fat Soluble Vitamins

The body stores fat-soluble vitamins A, D, E, and K in fatty tissue and the liver. They are essential for normal growth and development of bones, teeth, skin, hair, and good circulation. Vitamin A also prevents night blindness, skin disorders and respiratory infections. Vitamin D also helps the body absorb calcium and phosphorus in order to strengthen muscles and regulate the heartbeat. Vitamin E helps prevent cell damage and complications from poor circulation. It needs zinc to maintain its proper balance. Vitamin K is produced by the bacteria in the intestines and assists in converting glucose into energy.

Minerals and the Body

Calcium, magnesium, phosphorus, sodium and potassium are bulk minerals, the electrolytes that maintain the chemical and fluid balances in the body. In addition to these functions, they also build and strengthen bones and teeth, connective tissue and the nervous system. Chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium and zinc are trace minerals the body needs in very small amounts. All trace minerals assist with metabolism, except for chromium. Chromium helps balance the blood sugar level.

Too Much, Too Little, Too Soon

According to the FDA, overconsumption of vitamins and minerals cause many of the same complications as deficiencies. Supplementing a deficient nutrient leads to other deficiencies because of their cooperative nature. Oral contraceptives, sulfa drugs, antibiotics and alcohol consumption cause vitamin B and C deficiencies. The B vitamin deficiencies cause nervous and digestive system damage, and disorders in the body parts they nourish. Smoking and steroid use also depletes vitamin C. Vitamin C deficiency can lead to scurvy, a disease characterized by hemorrhaging. Those with fat-soluble vitamin deficiencies and liver problems require cautious correction. Take vitamin D with calcium. Excessive amounts decrease bone mass. Take no more than 1,200 IU's of vitamin E if using blood thinners; begin with 200 IU's daily, then gradually increase it. Consult a doctor before taking vitamin K. Unbalanced amounts of bulk minerals in the body can contribute to heart, liver and kidney disease, anemia, diabetes, hormonal imbalances and certain mental illness. Because they are trace minerals, doses larger than the recommended daily allowances must be monitored by a health care professional, as toxicity can be fatal.