A Simple Vitamin Supplement Guide: Getting to Know the Basics

With so much effort going into organic farming, there seems to be little doubt about the declining levels of nutrients in our foods. The value of vitamin supplements is discussed by nutritionists, doctors and even veterinarians everywhere. It’s easy to become overwhelmed by the jargon and turned off by the scientific debates.

If you’re still in the dark regarding your nutritional needs and want some basic information, start your research slowly and assimilate information at your own pace. A simple vitamin supplement guide covering three basic nutrients is a great place to start learning about your body and the nutrients it requires. An understanding of the complexity of vitamins and their essential roles in our bodies can help you make informed decisions about how you consume the nutrients that are vital to your health.

Amino Acids

Amino acids act as cellular building blocks within the body. There are more than 20 different amino acids at work repairing and building tissues, nine of which must come from dietary sources. Nine “essential” amino acids cannot be made by the body. Despite their label as “nonessential,” the additional amino acids are all required by the body for proper functioning. “Nonessential” refers to the fact that they can be produced in some capacity within the body.

The main sources of amino acids are animal foods. Meat, poultry, fish, eggs and dairy products are excellent sources. Plant sources can provide some amino acids, but are often lacking in one or more of the essentials. Consuming a variety of plant foods is the best way to overcome the possibility of deficiency from dietary sources. Vegetarians must pay particular attention to their consumption of plant protein sources to ensure they receive enough amino acids.

B Vitamins

Vitamin B is a complex consisting of 8 different vitamins. Together the B vitamins play a variety of important roles within the body. They help keep the metabolism functioning optimally, play a role in the function of the nervous system and the immune system, and help maintain healthy skin. The B vitamins also support muscle tissue and play a part in the cellular growth, including the all important red blood cells.

B vitamins are water soluble and therefore require a daily intake to maintain appropriate levels. Vitamin B is present in a variety of foods of both plant and animal origin. Plant sources include potatoes, bananas, cereal and peppers. Liver, eggs, turkey and tuna are also excellent sources of B vitamins. Vegetarians in particular must be certain to consume enough B12 which is only found in animal products.

Calcium

Calcium is essential for the growth, development and maintenance of strong bones and teeth. While many individuals can consume enough calcium from dietary sources, a supplement may still be advisable. Consuming enough calcium as a young adult cannot be overemphasized, particularly for females. An adequate intake of calcium by young adults is believed to decrease the likelihood of the development of osteoporosis in the senior years.

Milk, cheese, and other dairy products are excellent sources of calcium. A variety of beans, sweet potatoes, broccoli, raisins and butternut squash are just a few of the many plant foods that are good sources of calcium. For individuals who have doubts about their consumption of an adequate level of calcium due to dietary habits or restrictions, consider consulting your doctor for advice. A nutritionist may also be able to make recommendations about supplementing your calcium intake. Any quality vitamin supplement guide should also provide adequate information on reasonable calcium supplementation.