Our vitamin needs change throughout our lives, from periods of rapid growth during childhood to the point as we age when our bodies stop absorbing and making certain nutrients. There are different times when we may become deficiencies.
Many of us have taken vitamins throughout our lives, from the chalky Flintstones pills to more adult vitamins like gummies. While most people usually get all the vitamins and minerals they need from their diet, sometimes food alone isn’t enough and you need a vitamin supplement to make up for a deficiency.
Vitamins are often thought of as a surefire way to improve your health. But that’s not always the case. Recent studies have found that multivitamins don’t extend your life, as many advertised products claim. While food is always the best source of vitamins and nutrients, sometimes you need a supplement to stay healthy. Here’s what you need to know.
What are vitamins and why are they important?
Our bodies Vitamins are needed We need vitamins for growth and normal function. Most of the vitamins our bodies need come from the food we eat. That means the average American gets: Healthy and balanced diet Includes fruits, vegetables, protein and whole grains.
However, this isn’t always the case. Sometimes vitamin and mineral supplements are necessary. Sometimes you may not get enough of certain vitamins due to dietary restrictions or natural deficiencies. Iron, Vitamin D, Vitamin B12, and Calcium are the most common vitamin and mineral deficiencies. At-home testing Even if your doctor runs a blood test, they won’t be able to tell you if you’re deficient in a vitamin, which can make it hard to know when to start taking a supplement.
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Common Symptoms of Vitamin and Mineral Deficiencies
“Vitamin deficiency” is a broad term. Often, you’re deficient in just one vitamin. Below are 13 essential vitamins and common deficiency symptoms for each.
Vitamin A: Gastrointestinal disorders such as celiac disease and cirrhosis of the liver can affect the body’s ability to properly absorb vitamin A. The most common symptoms of vitamin A deficiency include frequent infections, skin irritation, night blindness, and blurred vision.
Vitamin C: Vitamin C deficiency is generally rare in developed countries. However, 7.1% of adults in the United States suffer from vitamin C deficiency. Vitamin C is essential for collagen production in the body. A lack of vitamin C can lead to damaged skin and slower wound healing. Easy bruising is one of the most common warning signs of vitamin C deficiency.
Vitamin DOur bodies synthesize sunlight Vitamin DVitamin D is essential for immune health and has been associated with a lower risk of infection with COVID-19. Vitamin D deficiency can lead to frequent illnesses, reduced bone metabolism, and muscle pain.
Vitamin E: Vitamin E acts as an antioxidant, protecting cells from damage. Although rare in healthy people, a deficiency of vitamin E can cause nerve and muscle damage, leading to vision problems and loss of feeling in the arms and legs.
Vitamin K: Vitamin K Vitamin K is essential for blood clotting and cardiovascular health. It also plays a role in bone development. A deficiency of vitamin K increases the risk of cardiovascular disease, bleeding problems, and reduced bone strength. Vitamin K deficiency is usually rare in adults. However, infants are at risk for vitamin K deficiency bleeding (VKDB).
Vitamin B: There are eight B vitamins: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid, vitamin B6, biotin (B7), folate, folic acid, and vitamin B12. Older people and pregnant women tend to be at higher risk of vitamin B deficiency. Symptoms include anemia, fatigue, and weakness.
Vitamin requirements by age group
The vitamins our bodies need to grow and function change throughout our lives. As we age, our bodies are less able to absorb or produce certain vitamins. Below are nutritional needs by age group:
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Babies and Children
Formula is fortified with vitamins, so if you’re drinking more than 500 milliliters of formula a day, you don’t need to worry about additional supplements. When it comes to vitamin D, breastfed babies do need an additional source. The Americans and the American Academy of Pediatrics recommend that breastfed babies also get a daily vitamin D supplement of 400 international units (IU). Not only is vitamin D essential for bone development, it also helps prevent rickets.
Childhood is a time of significant physical growth and cognitive development. The U.S. government recommends that children between 6 months and 5 years of age take a daily supplement containing vitamins A, C, and D.
Youth and Teens
As their growth and metabolism accelerates, so do adolescents’ nutritional needs. In general, the daily recommendations for children ages 9 to 18 are at least 1,300 mg of calcium, 1.8 to 2.4 micrograms of vitamin B, and 11 IU of vitamin E. The average teenager can get their daily requirements from a healthy diet.
The Food and Nutrition Board of the Institute of Medicine provides reference values for healthy children and adults. Remember, these values are based on averages. If you think your child may have a vitamin deficiency, talk to your doctor.
adult
The National Institutes of Health suggests that the average adult needs about 1,000 milligrams of calcium each day to maintain bone density throughout adulthood. During the fall and winter, you may need a supplement because you’re not getting enough vitamin D from sunlight. It’s hard to get enough vitamin D through your diet.
Women and breastfeeding women are most likely to suffer from nutritional deficiencies compared to other groups. A woman’s nutritional needs change when she becomes pregnant, requiring more macro- and micronutrients. The CDC recommends that pregnant women take 400 micrograms of folic acid daily to prevent possible birth defects.
A nursing mother must produce enough nutrients to provide the nutritional needs of her child, and as a result, the recommended intake of vitamin A during breastfeeding nearly doubles to about 1,300 milligrams per day.
Elders
Some older adults are more susceptible to vitamin deficiencies due to chewing disorders and other health problems. As we age, the amount of vitamin B12 our body absorbs from food naturally decreases. Up to 43% of older adults are vitamin B12 deficient. People over 50 should take vitamin B12 supplements or include fortified foods in their diet. Concentrated B12 injections are also available.
Calcium is another nutrient that becomes less absorbed by the intestines as we age, leading to weaker bones and more frequent fractures. The National Osteoporosis Foundation recommends that adults over 70 consume 1,200 milligrams of calcium daily.
In older people, vitamin deficiencies can overlap. Lack of calcium in the body is associated with vitamin D deficiency in older people. This is due to a decreased ability of the body to produce vitamin D. Vitamin D is required to absorb calcium.
Was it too long to read?
Unless you are deficient in a particular vitamin, you probably don’t need to take vitamins regularly, provided you maintain a balanced diet. Although vitamins have their benefits, they are not a shortcut to a healthy lifestyle. Vitamins are just one piece of the puzzle to be used in conjunction with a healthy diet and regular exercise.
