Our vitamin needs change throughout our lives, from the rapid growth spurt in childhood to the point where our bodies stop absorbing and producing certain nutrients as we age. There are different times when we are more vulnerable to deficiencies.
Most of us have taken vitamins throughout our lives—from chalky Flintstone tablets to something a little more adult, like gummy vitamins. Most people generally get all the vitamins and minerals they need from their diet, but there are times when food just isn’t enough and vitamin supplements are needed to fill the gaps.
Vitamins are often seen as a surefire way to improve our health. However, this is not always the case. A recent study found that most multivitamins do not help you live longer as advertised. Your diet will always be the best source of vitamins and nutrients, but there are times when supplements are necessary to support your health. Here’s what you need to know.
What are vitamins and why are they important?
Our bodies vitamins are needed for development and proper functioning. Most of the vitamins our bodies need come from our food. This means that the average American, healthy, balanced diet These include fruits, vegetables, proteins, and whole grains.
However, this is not always the case. There are times when vitamin or mineral supplements are necessary. Dietary restrictions or natural deficiencies may prevent you from getting enough of certain vitamins. Iron, vitamin D, vitamin B12, and calcium are among the most common vitamin and mineral deficiencies. A home testing If you don’t know if you have a vitamin deficiency when you get a blood test from your doctor or a doctor, it becomes even harder to know when to start taking supplements.
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Common symptoms of vitamin and mineral deficiencies
“Vitamin deficiency” is a broad term. In most cases, you may only be deficient in one vitamin. Below, you’ll find 13 essential vitamins and common deficiency symptoms for each.
Vitamin A: Gastrointestinal diseases such as celiac disease or liver cirrhosis 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 or blurred vision.
C vitamin: Typically, vitamin C deficiency is rare in developed countries. However, it affects 7.1% of U.S. adults. Vitamin C is essential for collagen production in our bodies. A deficiency has been linked to damaged skin and slow-healing wounds. Easy bruising is one of the most common warning signs of this deficiency.
Vitamin D: Our body synthesizes sunlight Vitamin DImmunity is important for our health and has been linked to a lower risk of COVID-19 infection. Vitamin D deficiency can lead to frequent illness, decreased bone metabolism, and muscle pain.
Vitamin E: Vitamin E acts as an antioxidant that protects your cells from damage. Although rare in healthy people, vitamin E deficiency contributes to nerve and muscle damage, which can lead to vision problems or loss of feeling in your arms or legs.
Vitamin K: Vitamin K It’s important for blood clotting and cardiovascular health. It also plays a role in bone development. If you’re deficient, you’re at higher risk for cardiovascular disease, bleeding problems, and poor bone strength. Vitamin K deficiency is generally rare in adults. However, infants are at risk for vitamin K deficiency bleeding, or VKDB.
B Vitamins: There are eight B vitamins — thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid, vitamin B6, biotin (B7), folate and folic acid, and vitamin B12. Older adults and pregnant women tend to be more prone to B vitamin deficiencies. Symptoms can include anemia, fatigue, or weakness.
Vitamin needs by age group
The vitamins our bodies need to grow and function change throughout our lives. As we age, our bodies become less efficient at absorbing or producing certain vitamins. Below you can find nutritional needs by age group.
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Babies and children
Infant formula is fortified with vitamins, so you don’t need to worry about additional supplements if they’re getting more than 500 milliliters of formula per day. In the case of vitamin D, breastfed babies need an additional source. The Americans and the American Academy of Pediatrics recommend that breastfed babies also take a supplement of 400 international units, or IU, of vitamin D each day. Vitamin D is not only essential for bone development, it also prevents rickets.
Childhood is a time of significant physical growth and extreme cognitive development. The U.S. government recommends daily supplements containing vitamins A, C, and D for children ages 6 months to 5 years.
Adolescents and young people
With increased growth and metabolism, the nutritional needs of adolescents and young adults increase. The general daily recommendation for children ages 9 to 18 is 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 needs from a healthy diet.
The Institute of Medicine’s Food and Nutrition Board provides reference points for healthy children and adults. Remember, these numbers are based on averages. If you suspect your teen is deficient in vitamins, you should talk to your doctor.
Adults
The National Institutes of Health suggests that an adult needs about 1,000 milligrams of calcium each day to maintain bone density throughout adulthood. A supplement may be necessary during the fall and winter months when you don’t get enough vitamin D from the sun. It’s difficult to get enough vitamin D from your diet.
Women and those who are breastfeeding are the most likely to be deficient in nutrients compared to other groups. Pregnancy changes a woman’s nutrient needs — more macronutrients and micronutrients are needed. The CDC recommends that pregnant women take 400 micrograms of folic acid every day to help prevent possible birth defects.
Nursing mothers need to produce enough nutrients to provide their babies with what they need. As a result, the recommended intake of vitamin A nearly doubles to about 1,300 milligrams per day during breast-feeding.
The Elderly
Some of the older population are vulnerable to vitamin deficiencies due to chewing problems or medical concerns. Additionally, as we age, our bodies naturally absorb less vitamin B12 from the foods we eat. Up to 43% of older adults are B12 deficient. People over the age of 50 should take a vitamin B12 supplement or include fortified foods in their diet. Concentrated B12 shots are also available.
Calcium is another nutrient that our intestines absorb less of as we age, which can lead to weak bones or frequent fractures. The National Osteoporosis Foundation recommends that adults over age 70 get 1,200 milligrams of calcium each day.
In the elderly, vitamin deficiencies can overlap. A lack of calcium in the body is associated with a vitamin D deficiency found in older adults because our bodies are less efficient at producing it. Our bodies need vitamin D to absorb calcium.
It’s too long, didn’t you read it?
Unless you are deficient in certain vitamins, you probably don’t need to take vitamins regularly, but you do need to eat a balanced diet. Vitamins have their benefits, but they are not a shortcut to a healthy lifestyle. Vitamins are just one piece of the puzzle when used in conjunction with a healthy diet and regular exercise.