Vitamins and minerals play an important role in healthy growth and development. For optimal health benefit, you should try to obtain the majority of your vitamins and minerals from food sources, which provide safe doses that are easily assimilated by the body. Consult your doctor to discuss supplementing your diet with a multivitamin or other product.
About Vitamins and Minerals
Vitamins and minerals are both classified as micronutrients. The body needs small amounts of micronutrients in order to function properly. Vitamins are derived from plant and animal sources, whereas minerals come from soil and water. Examples of vitamins include vitamins A, C, D, E, K and B. They are commonly divided into two categories: fat-soluble and water-soluble. Fat-soluble vitamins are stored in fatty tissue, whereas water-soluble vitamins are excreted in urine and need to be replenished more frequently. Examples of minerals include calcium, potassium and magnesium, as well as trace minerals like copper and cobalt.
Benefits
Vitamins and minerals provide a number of health benefits. Calcium, for example, helps in the development of strong bones. Vitamins A, C and E are known as antioxidants and may help prevent the onset of chronic diseases like cancer or heart disease. Vitamin A is particularly helpful in eye health, and vitamin K plays an important role in blood clotting. Adequate intake of vitamins and minerals also helps boost the immune system and regulate the metabolism.
Dangers
Vitamins and minerals can be dangerous when they are consumed in excess. Fat-soluble vitamins A, D, E and K are particularly dangerous, since the body does not eliminate them quickly. Minerals are also excreted very slowly, and buildup can cause unpleasant symptoms. Overdose of vitamins and minerals is much more unlikely to come from dietary sources as it is from dietary supplements. Some supplements contain "megadoses" of vitamins and minerals, which contain much more than the recommended daily intake. For best results, always limit dosages to the recommended allowance.
Considerations
As noted by Mary L. Gavin of the Nemours Foundation, the safest way to obtain vitamins and minerals is a healthy, balanced diet. If your diet contains a variety of fruits, vegetables and whole grains, you probably don't need to use supplements. For best results, always follow manufacturers' instructions carefully if you do choose to use a supplement. Some vitamins and minerals must be eaten with food in order to be properly absorbed by the body.
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