There are plenty of people who take countless multi-vitamins and supplements on a daily basis, and we often find ourselves speculating just how helpful all of that is. Surely they could cut out a few of them, or just change up their diet, and they would see the same results.
Category
✨
PeopleTranscript
00:00We all have friends who swear by their vitamin routine.
00:04Their vitamin C pills prevent them from getting colds, or their vitamin D supplement really
00:08does boost their mood in the winter.
00:10But how much of this is the placebo effect, and how much of it actually works?
00:14The following vitamins are highly recommended for optimal health.
00:18Whether you decide to get these through nutritious foods or quick supplements is up to you.
00:24Vitamin A
00:25It's crucial for our bodies, and it does a lot more than help our peepers.
00:29Vitamin A supports a healthy immune system, reproductive system, cell health, and vision.
00:35Because vitamin A helps produce healthy cells, it also affects our vital organs like the
00:40heart and lungs.
00:41Vitamin A comes in two forms.
00:43First, there is pre-formed vitamin A, like retinol.
00:46These carotenoids directly provide our bodies with vitamin A, and are found in animal sources
00:51like dairy, fish, and meat, especially liver.
00:54The other type comes in the form of pro-vitamin A, carotenoids like beta-carotene.
00:59This is found in darkly colored fruits and vegetables like carrots, broccoli, cantaloupe,
01:04and squash.
01:05Once we eat those fruits and vegetables, our bodies convert the pre-formed vitamin A into
01:09vitamin A that our tissues can use.
01:12Most multivitamins contain vitamin A, and women should aim for about 770 micrograms
01:17of vitamin A per day.
01:20Vitamin E
01:21We are constantly exposed to dangerous free radicals from air pollution.
01:25ultraviolet radiation, or just walking through a cloud of cigarette smoke down the street.
01:30That's why it's so critical to have a steady supply of healing antioxidants to keep our
01:35cells from mutating and causing chronic disease.
01:38That's where vitamin E comes in.
01:39We can get vitamin E from our diets, as well as supplements.
01:43Foods with healthy fats like nuts, seeds, and green leafy vegetables are high in vitamin
01:48E.
01:49While vitamin E is available in supplements, we have to be careful to avoid high doses,
01:53especially if you're taking blood thinners.
01:55Aim to get this vitamin from your diet or a multivitamin.
02:00Folate
02:01Folate is in the B vitamin group and is crucial for everyone, not just the pregnant ladies.
02:06It can assist in decreasing heart disease and increasing our cognitive abilities and
02:10cardiovascular health.
02:12Because folate is vital for the health of unborn babies, all women considering becoming
02:16pregnant need to ensure that they're taking in enough of it every day.
02:20Some of the best sources of folate come in the form of spinach, asparagus, and brussels
02:25sprouts, not to mention nuts, beans, dairy products, meat, seafood, and grains.
02:30If you know you're not getting a ton of these in your diet, folic acid, the synthetic form
02:34of folate, is also available in vitamin B supplements and in multivitamins.
02:40Vitamin C
02:41Ah, cold and flu season.
02:43The time when vitamin C is flying off the shelves.
02:46While those packets of emergent C and others like it may not prevent that cold, it may
02:50at least shorten it.
02:52It's also vital to forming collagen, the stuff that keeps your skin tight and your bones
02:56strong.
02:57Like vitamin E, vitamin C also contains powerful antioxidants.
03:01Unlike other animals, we humans can't make vitamin C, so we need to take it in every
03:06day.
03:07Oranges are, of course, great sources of vitamin C, but so are other citrus fruits like grapefruits
03:12and lemons, and vegetables like bell peppers and broccoli.
03:15To get the most vitamin C, bang for your buck.
03:18Enjoy your fruits and veggies raw.
03:20Because this vitamin is water-soluble, eating and cooking your food can decrease the amount
03:24of vitamin that your body can absorb.
03:26Citrus smoothie for breakfast?
03:28Yes, please.
03:31Vitamin B6
03:32Feeling blue, or just off?
03:34Make sure you're getting enough vitamin B6.
03:37Vitamin B6 helps the body make serotonin and norepinephrine, which are chemicals that help
03:42the brain send signals.
03:43But having enough vitamin B6 can lead to problems in the nerves, skin, and circulation.
03:49The jury is still out, but some research has linked taking vitamin B6 supplement to improved
03:54premenstrual syndrome symptoms.
03:56According to the Mayo Clinic, mild vitamin B6 deficiency is common, so make sure you're
04:02getting enough of it every day.
04:03It's found in legumes, vegetables, milk, cheese, eggs, and meat.
04:08But it's highest in fish, beef liver, organ meats, and starchy vegetables.
04:12Of course, if the sounds of organ meats make you queasy, there's always vitamin B supplements.
04:19Vitamin B12
04:20Usually found in animal products, vitamin B12 helps our bodies produce new red blood
04:25cells.
04:26Our bodies can store up to a couple years' worth of vitamin B12 in our livers, so not
04:30everyone needs to take this every day.
04:32One group that should look into vitamin B12 supplements are vegetarians.
04:37Vitamin B12 binds to the proteins in our food and can be found in fish, shellfish, meat,
04:42eggs, and dairy products.
04:44This is why it can be tricky for strict vegetarians and vegans to get enough of this vitamin.
04:49It's usually not found in plant foods, but now some cereals have been fortified with
04:54vitamin B12.
04:57Vitamin D
04:58Our bodies need vitamin D for healthy bone growth.
05:02Vitamin D is usually added to calcium supplements because it helps our bodies absorb the calcium.
05:06A vitamin D deficiency will lead to weak, brittle bones and pain.
05:11Unlike the other vitamins in this list, vitamin D isn't so easy to get from food.
05:15We can take in vitamin D from supplements, or our bodies can make it when we're exposed
05:20to sunlight.
05:21All you need is 10 minutes outdoors each day to get your fix.
05:24Vitamin D can be found in some fatty fish like salmon or tuna, as well as beef liver,
05:29cheese, and egg yolks.
05:30But why argue with a prescription of daily sunshine?
05:34Calcium
05:36Like hot milk, calcium is the most abundant mineral in our bodies, and has always been
05:40famous for protecting our teeth and bones.
05:42But its benefits go far beyond our skeletons.
05:45Calcium has been linked to protecting against cancer, diabetes, and high blood pressure.
05:50It also helps our bodies' nerves and muscles work properly.
05:53Getting enough calcium is especially important for kids, as they won't reach their full adult
05:57height if they're deficient.
05:59Our blood requires a certain amount of calcium in it, so when it's low, our blood just pulls
06:03it from our bones.
06:05This keeps our blood safe and working, but will weaken our bones.
06:08For this reason, it's important to eat calcium-rich foods daily, especially during teenage years.
06:14Of course, dairy products like yogurt, cheese, and milk are good sources, but so are leafy
06:18green vegetables, fish, and soy products.
06:22Magnesium
06:23Magnesium is a mineral that we can absorb from food, supplements, or even some medications.
06:28Our bodies need enough magnesium to keep our muscles and nerves working.
06:33Magnesium also helps with controlling blood sugar levels and blood pressure.
06:37It's relatively easy to take in magnesium from our diets.
06:40Some foods that are rich in magnesium include green leafy vegetables, nuts, seeds, and whole
06:45grains.
06:46Whole wheat bread should be high in magnesium, while other types like white bread have been
06:50stripped of most of their magnesium content.
06:52We can also get magnesium from supplements.
06:55Adults should aim for about 270 to 400 milligrams per day.
06:59If you decide to try the supplement, do yourself and your family a favor and take it with food
07:04to avoid diarrhea.
07:07Iron
07:08Our bodies need to receive iron every day to be able to make enough new red blood cells.
07:13Our red blood cells are responsible for bringing fresh oxygen throughout the body.
07:17When we don't have enough iron, we can develop anemia, not to mention loss of energy, shortness
07:22of breath, and even learning problems.
07:24To make sure you're eating enough iron, look for animal products like lean red meat, chicken,
07:29turkey, and fish.
07:30Women should aim for 10 to 15 milligrams of iron per day.
07:34If you and your doctor decide it's time to try an iron supplement, make sure to take
07:38it on an empty stomach.
07:40So, do we need vitamins?
07:43Our experts agree that the best source of vitamins is our diet.
07:47Whole, fresh, unprocessed foods provide the vitamins our bodies crave.
07:51Board-certified rehabilitation specialist Dr. Scott Schreiber focuses on obtaining vitamins
07:56from whole foods.
07:57He says,
07:58"...if it grows from the ground the way nature intended it, vitamins and minerals occur in
08:03their most natural states and can be absorbed the easiest."
08:06Registered dietitian Emily Broughton also recommends trying to obtain as many vitamins
08:11from our diets as possible.
08:13She told us,
08:14"...while a multivitamin may be able to fill the gap, it's not absolutely necessary to
08:18rely on supplements to meet our needs.
08:21Simply shifting our eating patterns to include the recommended servings of fruits and vegetables
08:25can cover most of the aforementioned vitamins."
08:27If you do decide to jump on the vitamin train, it's important to always talk with your health
08:32care provider first.
08:34Most vitamin supplements contain 100 percent of the recommended daily amount, so if you're
08:38already consuming a healthy diet of fruits and vegetables throughout the day, you would
08:42be taking in way more than the National Institutes of Health recommends.
08:47Unfortunately, when it comes to vitamins, you really can have too much of a good thing.
08:52What is this?
08:55Water.
08:56It's horrible!