0 3 Ways to Get Essential Vitamins

Take a Daily Multivitamin

Whether it's a busy lifestyle or poor food choices, sometimes we don't get the nutrients our bodies need for optimal health. A daily multivitamin is an efficient, convenient way to resolve nutritional deficiencies. For the nearly 40 percent of adults in the U.S. that take a multivitamin, the benefits certainly pay off.

When it comes to vitamins, too much isn't necessarily a good thing. Stick close to the standard recommended doses and you should be just fine. Beware of mega-dose vitamins and mega-fortified foods as too much may increase health risks. And another thing - since most multivitamins contain all the folic acid you need, steer clear from super-fortified foods like cereals, protein bars, and other foods with large amounts of folic acid.

Stock Up on Vitamin D

Vitamin D doesn't just keep bones healthy - it can help lower the risk of colon and breast cancer, heart diseases, and infectious diseases. Very few foods naturally contain Vitamin D, so in order to get the recommended 800 to 1,000 IU of vitamin D per day, an additional vitamin D supplement should be taken with your multivitamin.

Eat a Healthy Diet

Multivitamins definitely help close nutritional gaps, but there is nothing like a well-balanced diet to provide all of your nutritional needs. Healthy food choices favoring fruits, veggies, whole grains, nuts, and lean meats is the way to go. Make sure consumption of red meat and unhealthy fats are kept at a minimum. According to the Harvard School of Public Health, a healthy meal should consist of the following:

Here is a breakdown of health benefits from Vitamin B Complex Multivitamins

Mega B Complex, The Breakdown.

Vitamin B1 (Thiamine) helps the conversion of carbohydrates into glucose, which in turn is used to produce energy for carrying out various body functions. B1 is also essential for the breakdown of fats and protein. As a powerful antioxidant, B1 helps protect you from the ill effects of aging. It ensures proper digestion, improves memory, and helps with the production of red blood cells. B1 restores deficiencies caused by alcoholism and improves appetite.

B1 deficiency symptoms may include lethargy and/or irritability. A loss of memory, sleep, appetite, or weight might also indicate B1 deficiency.

Vitamin B2 (Riboflavin) helps ensure that energy is produced efficiently. B2 helps in the conversion of carbohydrates to sugar, which also fuels bodily function. B2 aides in the development of new body tissues, so it can help with hair and nail growth, as well as improve skin conditions such as acne. B2 also assists in the development of new cells. It plays an important role in regulation of growth, reproduction, and thyroid activity. B2 helps with absorption of minerals and other B Vitamins such as B1, B3, and B6.

B2 deficiency symptoms include bloodshot eyes, high sensitivity to light, burning sensation of eyes, parched lips, inflammation in the mouth, and sore tongue. Some other common symptoms include dull or oily hair, premature wrinkles, and split nails.

Vitamin B3 (Niacin) is used to improve the appearance or severity of some skin conditions. One of its largest benefits is an increase in high-density lipoprotein (good cholesterol). It is also helpful with energy, digestion, production of sex-related hormones, and mental health.
B3 deficiencies are very rare.

B6 (Pyridoxine) speeds up chemical reactions that occur in the cells of the body. This makes processes run more efficiently so that energy produced is done so using the least amount of resources possible. B6 also assists in the production of B3, so it is a necessary vitamin for managing cholesterol levels. It helps bone marrow manufacture healthy red blood cells as well. B6 boosts the immune system and makes it function more efficiently. Other health benefits include improved metabolism, hormone control, skin conditions, cardiac and kidney function.

B6 deficiency symptoms may include fatigue, dry skin, hair loss, cracked lips, insomnia, and swelling in the mouth and tongue.

B9 (Folic Acid) is a significant component for improving human heart conditions. It helps to control the level of cholesterol deposits on the heart. B9 aids in removing homocysteine, which is one of the major causes of heart attacks at early stages. Homocysteine is also responsible for causing strokes. B9 has long been considered essential for reducing the occurrence of cancer in the human body. It is considered a muscle building component, as it aids in growth and maintenance of muscle tissues. It is also an effective component in the formation of red blood cells and a significant contributor to the formation of skin cells.

B9 deficiency symptoms may include anemia, loss of memory, restricted growth of brain and nerves, paranoia, weakness, and skin cracking.

B12 (Cyanocobalamin) plays an important role in performing useful tasks for maintaining good health of the human body. It helps to maintain different types of cells. Repair and maintenance of red blood cells are largely dependent upon B12. It is also helpful for relieving the body from fatigue and weakness thus improving the overall stamina of the body. B12 may also help reduce cholesterol while controlling the level of triglycerides for proper function of the heart.

B12 deficiency symptoms may include deadness in hands and feet, loss of memory, poor coordination while walking, insomnia, drowsiness, constipation, and headaches. Other symptoms may include swelling in the tongue, mouth soreness, weight loss, nausea, or fatigue.

B7 (Biotin) is a catalyst for extracting energy and a number of metabolic reactions such as providing energy by breaking down fats, proteins, and carbohydrates. B7 may help maintain healthy skin and hair. It may also aid in the growth and maintenance of muscle tissue and the growth of bone marrow. Since B7 helps break down extra fat for energy, it is also helpful in weight loss. B7 is another B vitamin that is helpful in reducing cholesterol. It will also help maintain the proper level of sugar in the blood.

B7 deficiency symptoms may include fatigue, depression, pain in muscles, hair loss, loss of appetite, dermatitis, and dry scalp.

B5 (Pantothenic Acid) plays an important role in maintaining good health. It acts as a synthesizer in the formation of fats, proteins, carbohydrates, amino acids, antibiotics, and stimulation of adrenal hormones. In regulating adrenal hormones, B5 can be helpful with stress and anxiety. It helps regulate the level of cholesterol in the body. B5 is also helpful in maintaining healthy skin and hair. It may reduce body fatigue and weariness by building stamina of the body to perform well in various tasks. B5 can help strengthen the immune system and help the body to fight against a number of infections and diseases.

B5 deficiency symptoms may include lack of feeling or flaming pain in the feet, fatigue, weakness, insomnia, anemia, vomiting, contraction of muscles, or abnormal skin developments.

What are some ways you make sure you get your essential vitamins and minerals?

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