Vitamins are organic compounds that, in most cases, your body cannot synthesize. Required in small amounts, they are necessary for normal physiological functioning. Dietary minerals, which are inorganic elements that originate in the earth, are likewise necessary. Both vitamins and minerals are amply present in a balanced diet, but supplementation is sometimes warranted. For personalized advice on the vitamins and minerals that are appropriate for you, talk to your physician or a registered dietitian.
General Recommendations
A nutrient-rich, varied diet based on fresh fruit, vegetables, low-fat or nonfat dairy products, unrefined grains, healthy fats and lean proteins is the best source of vitamins and other nutrients. However, a multivitamin with minerals, in combination with an extra vitamin D supplement, can offer "nutritional insurance" to people who do not always eat an optimal diet, according to the Harvard School of Public Health. A lack of vitamins and other micronutrients may correlate with aging-related conditions such as cardiovascular disease and cancer.
Megadoses are Unnecessary
High doses of vitamins and minerals are not necessary. In fact, vitamin megadoses can be risky. Vitamin C and the B vitamin complex are water-soluble, meaning that amounts taken in excess will be excreted via urination. Thus, excess amounts pose few hazards. In contrast, vitamins A, D, E and K are fat-soluble. Excess amounts of the fat-soluble vitamins are cached in the liver and fatty tissues and may cause toxic reactions if their accumulation is too great.
Vitamins and Children
Mayo Clinic emeritus consultant Jay L. Hoecker, M.D. notes that experts have not reached a consensus on whether children should take multivitamin supplements. However, multivitamin supplements with minerals may be called for if your child is suffering from an eating disorder; has been diagnosed with failure to thrive or with a chronic disease; or if she does not eat well-balanced meals. Always choose a multivitamin supplement formulated for your child's age. Children's vitamin and mineral requirements are generally lower than those for adults. Consult your child's pediatrician or a registered dietitian for personalized advice on vitamin supplements.
Other Vital Nutrients
Although vitamins and minerals are crucial factors in nutrition, they represent only two types of the essential nutrients that must be obtained in the diet. Vitamin supplements alone are not enough to guarantee an adequate diet. Proteins, carbohydrates, water and healthy lipids are also essential nutrients. They are just as necessary as vitamins. Avoiding health-damaging foods such as excess sugars, a leading cause of diabetes, and the unhealthy fats that can lead to heart disease is as important as your vitamin and mineral intake. Do not use vitamins and minerals as a substitute for a varied, nutrient-rich eating plan.
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