“Take your vitamins!” Your parents may have scolded you from an early age.
But they may have been misinformed. “If you have a balanced diet and a healthy lifestyle that includes regular exercise, supplements are not necessary,” says a family physician and geriatrician at Memorial Hermann Medical Group Internal Medicine in Sugar Creek. , says Dr. Sarwat Jabeen, a bone care expert.
“Older adults who can’t cook or people with dietary concerns may need supplements. But food is always the best option,” says Dr. Jabeen.
No matter which category you fall into, we’ve got the scoop.
Beginners
Tell your doctor about the vitamins you are taking. “Vitamins can interact with prescription drugs and be harmful,” says Dr. Jabeen. “You may think that taking them doesn’t matter, but it’s very important that your doctor knows everything you’re taking.”
Vitamin supplements can interfere with medications for diabetes, high blood pressure, cancer, and immune disorders, among other things, she says.
And when taking vitamins, she says to take them with meals.
The U.S. Food and Drug Administration does not oversee vitamin supplements, so not all ingredients are listed. “Tablets often contain preservatives that can interact with the drug,” says Dr. Jabeen.
Symptoms such as numbness in the feet and hands, and weakness in the limbs may be caused by overdosing on certain supplements.
vitamin D
Purpose: Vitamin D strengthens bones.
Potential side effects: Vitamin D helps strengthen bones, but too much can contribute to osteoporosis, or porous bones. Excessive intake can also stunt a child’s growth. Additionally, kidney function may be impaired, leading to dry mouth, kidney stones, decreased sex drive, and vaginal discharge. The effectiveness of cholesterol-lowering statins may be reduced.
Food sources: Vitamin D is easily available and is best absorbed through snacks and meals as it is fat soluble. Trout, salmon, tuna, and other fatty fish are rich in vitamin D. Almost all milk is fortified with 3 mcg (120 IU) per cup. Most plant-based options such as soy milk, almond milk, and oat milk are also fortified. The same goes for many breakfast cereals, orange juice, yogurt, and margarine. Cheese and ice cream are not. 15-30 minutes of sunbathing every day will also meet your needs.
vitamin C
Purpose: Vitamin C is an antioxidant that helps repair and maintain tissues.
Potential side effects: Too much vitamin C can cause lethargy, back pain, tooth decay, diarrhea, dizziness, facial flushing, headache, nausea, and vomiting. People who are on dialysis, have kidney disease, or are under 2 years of age are at increased risk of side effects.
Older people who are malnourished and have too little vitamin C can develop scurvy, a disease characterized by general weakness, anemia, and periodontal disease.
Food sources: Oranges, grapefruit, other citrus fruits, and bell peppers are rich in this water-soluble vitamin.
vitamin B6
Purpose: Water-soluble vitamins may prevent kidney stones and combat some anemias and metabolic disorders. It also helps fight nausea and vomiting during pregnancy and promotes your baby’s brain development during pregnancy and infancy.
Potential side effects: Too much B6 can cause tingling (neuropathy) and muscle destruction.
Food sources: Get your daily needs from leafy greens, bananas, cantaloupe, papaya, fortified cereals, liver, chicken, salmon, eggs, chickpeas, and other legumes.
vitamin B12
Purpose: Vitamin B12 keeps blood and nerve cells healthy and helps form genetic material, DNA.
Potential side effects: Too much B12 can cause skin rashes. It also increases the risk and mortality of prostate cancer, the latter among hospitalized elderly patients. Vitamin B12 also interferes with common treatments for diabetes, peptic ulcers, and gastroesophageal reflux disease (GERD).
Food sources: Fish, meat, eggs, and dairy products are rich in vitamin B12, especially clams and beef liver. Like most grains, no plant produces B12 unless it is fortified.
zinc
Purpose: Zinc plays a role in immune function, childhood growth and development, and the body’s insulin and thyroid function. Dr. Jabeen says it can also help reduce cold symptoms, but sleep and exercise are still more effective.
Zinc is used in some sunscreens to block UV rays, and as a mild disinfectant in topical ointments for burns, bites, and diaper rash, and to inhibit bacterial growth. .
Dosage: Both teenage boys and men need 11 mg a day, teenage girls 9 mg, but 13 mg if not pregnant and 17 mg if breastfeeding. Women over 19 years of age need 8 mg, pregnant women need 11 mg, and breastfeeding women need 13 mg.
Food sources: Red meat, poultry, seafood, legumes, fortified breakfast cereals.
fish oil
Purpose: Fish oil contains omega-3 fatty acids that lower levels of triglycerides, blood fats that contribute to cardiovascular disease. Omega-3 also improves fetal development.
Potential side effects: Excess omega-3 can reduce immune function. It can also cause bad breath, abdominal pain, heartburn, diarrhea, insomnia, and skin rashes. Too much omega-3 can cause a spike in the unhealthy blood fat LDL or low-density lipoprotein cholesterol.
Food sources: Look for omega-3 fatty acids in cold-water fatty fish such as salmon, mackerel, tuna, herring, and sardines. Some eggs, yogurt, juices, milk, and soy drinks are fortified with omega-3s.
conclusion
Food is the best way to nourish your body. If you’re looking for healthy meal ideas, check out Memorial Hermann’s Everyday Well Eats™ database.
