© Courtesy of CNET Getty ImagesOur vitamin needs change throughout our lives, from the period of rapid growth in childhood to when our bodies stop absorbing and producing certain nutrients as we age. There are times when we are more prone to vices.
Most of us have taken vitamins throughout our lives, from Flintstones chalk pills to something more like a gummy vitamin. Most people usually get all the vitamins and minerals they need from their diet, but there are times when food is not enough and vitamin supplements are needed to help fill the gaps.
Deciding when to start and how much to take vitamins can be difficult. Let's dive into the vitamin recommendations for each age group.
What are vitamins? Why are they important?
Our body needs vitamins to develop and function normally. Most of the vitamins our body depends on come from food. This means that the average American does not need to take vitamin supplements if they eat a healthy, balanced diet that includes fruits, vegetables, protein and whole grains.
However, this is not always the case. There are times when vitamin or mineral supplements are needed. Dietary restrictions or natural deficiencies can prevent you from getting enough of certain vitamins. Iron, vitamin D, vitamin B12 and calcium are among the most common types of vitamin and mineral deficiencies. Unless you do a home test or a doctor's blood test, you won't know if you have a vitamin deficiency, which makes it difficult to know when to supplement.
More details . The best vitamin subscription
© Courtesy of CNET Getty ImagesCommon symptoms of vitamin and mineral deficiency
Being 'vitamin deficient' is a broad term. In most cases, you can only be deficient in one vitamin. Below are the 13 essential vitamins and common deficiency symptoms of each.
Vitamin A: Gastrointestinal diseases such as celiac disease or cirrhosis of the liver can affect the body's ability to absorb vitamin A properly. The most common symptoms of vitamin A deficiency include frequent infections, skin irritation, night blindness or blurred vision.
Vitamin C: Vitamin C deficiency is usually rare in developed countries. However, it affects 7.1% of adults in the United States. Vitamin C is necessary for the production of collagen in our body. Its deficiency is associated with slow healing of damaged skin and wounds. Easy bruising is one of the most common warning signs of this deficiency.
Vitamin D : Our body synthesizes sunlight into vitamin D. This is important for our immune health and is linked to a reduced risk of contracting COVID-19. Vitamin D deficiency can lead to periodontal disease, 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 deficiencies contribute to nerve and muscle damage that can cause double vision or loss of sensation in the hands or feet.
Vitamin K. Vitamin K is essential for blood clotting and cardiovascular health. It also plays a role in bone growth. If you are deficient, you are more likely to develop cardiovascular disease, blood flow problems and reduced bone strength. Vitamin K deficiency is usually rare in adults. Children are at risk of bleeding with vitamin K deficiency or VKDB.
B vitamins There are eight B vitamins: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid, vitamin B6, biotin (B7), folate, folate and vitamin B12. The elderly and women prone to pregnancy are at greater risk for vitamin B deficiency. Symptoms can include things like anemia, fatigue, or weakness.
Need for vitamins according to age groups
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.
More details . The best multivitamins
babies and children
Baby formulas are fortified with vitamins, so they don't need to worry about additional supplements if they consume more than 500ml 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 get an extra 400 international units, or IU, of vitamin D each day. Vitamin D is not only necessary for bone growth, but also prevents rickets.
Childhood is a period of great physical growth and intense cognitive development. The US government recommends that children ages 6 months to 5 years take a daily supplement that includes vitamins A, C, and D.
© Courtesy of CNET Getty ImagesTeenagers and teenagers
As growth and metabolism increase, the nutritional needs of preadolescent and adolescent children also increase. In general, children ages 9 to 18 are recommended to get at least 1,300 mg of calcium, 1.8 to 2.4 mcg of B vitamins, and 11 IU of vitamin E. The average teenager can get their daily needs through a healthy diet.
The Institute of Medicine's Food and Nutrition Board provides guidelines for healthy children and adults. Keep in mind that these numbers are based on average values. You should consult a doctor if you suspect that your teenager has a vitamin deficiency.
adults
The National Institutes of Health suggests that an adult needs about 1,000 milligrams of calcium per day to maintain bone density in adulthood. Supplements may be needed in the fall and winter when you don't get enough vitamin D from the sun. It is difficult to get enough vitamin D from your diet.
Women and nursing mothers are more susceptible to nutritional deficiencies than other groups. Pregnancy changes a woman's nutritional needs. need more macro and micro nutrients. The CDC recommends that pregnant women take 400 micrograms of folic acid daily to prevent possible birth defects.
Nursing mothers must produce enough nutrients to provide their babies with what they need. As a result, the recommended amount of vitamin A almost doubles during breastfeeding, to around 1,300 milligrams per day.
THE ELDERLY
Some elderly people develop vitamin deficiencies due to chewing problems or medical problems. Also, as we age, our bodies naturally absorb less vitamin B12 from the food we eat. Up to 43% of adults are deficient in vitamin B12. People over 50 should take vitamin B12 supplements 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 consume 1,200 mg of calcium per day.
Vitamin deficiencies can overlap in the elderly. Lack of calcium in the body is related to vitamin D deficiency, which is observed in the elderly, because our body produces it less efficiently. Our body needs vitamin D to absorb calcium.
© Courtesy of CNET Getty ImagesToo long, haven't you read?
Unless you are deficient in certain vitamins, you probably don't need to take vitamins regularly as long as you eat a balanced diet. Vitamins are beneficial, but they are not a shortcut to a healthy lifestyle. Vitamins are just one piece of the puzzle that can be used in conjunction with a healthy diet and regular exercise.