Essential Vitamins and Minerals Explained

Those long aisles at the health food store with their shelves jam packed with multi-sized bottles full of vitamins, minerals and supplements can be quite daunting for the newbie. Most people don’t have the slightest clue about which vitamins and minerals are vital for optimal health and whether or not they’re getting enough in their daily diet. Chances are you’re probably not getting enough in your diet and your body is crying out for help in some way.

Here I hope to shed some light on the mystery of what and how much you should be aiming for on a daily basis. A good place to start is by taking a multi-vitamin that contains all essential vitamins and minerals. Look for one that is best suited to your age and gender as men require different amounts of certain elements than women do and vice versa.

These are suggestions only and before beginning any supplementation program, you should consult your health care provider as everyone is different and what may be right for someone else, may not be right for you. Some supplements may be contra indicated with any prescription medications you may currently be taking.

From A to Zinc

The following lists are daily adult dose suggestions to maintain good health as taken from the fourth edition of the book Prescription for Nutritional Healing by Phyllis A. Balch, CNC. This is by no means an exhaustive list and just mentions some of the many benefits for each element. For the full story, pick up the book Prescription for Nutritional Healing for more information on vitamins, minerals and all aspects of total health.

This book has been my “bible” for over 15 years and has played a vital role in keeping myself and others in my life healthy and drug-free. You can look up virtually any illness, disorder or disease and there are extensive explanations on possible causes and essential treatments for each using vitamins, minerals, dietary recommendations, herbal and homeopathic remedies. I highly recommend this book to help you obtain and maintain a healthy life.

VITAMIN DOSES

• Vitamin A (retinol): 5,000 – 10,000 IU
• Carotenoid complex containing beta-carotene: 5,000 – 25,000 IU
• Vitamin B1 (thiamine): 50 – 100 mg
• Vitamin B2 (riboflavin): 15 – 50 mg
• Vitamin B3 (niacin): 15 – 50 mg
• Pantothenic acid (vitamin B5): 50 – 100 mg
• Vitamin B6 (pyridoxine): 50 – 100 mg
• Vitamin B12 (methylcobalamin): 200 – 400 mcg
• Biotin: 400 – 800 mcg
• Choline: 50 – 200 mg
• Folic acid: 400 – 800 mcg
• Inositol: 50 – 200 mg
• Para-aminobenzoic acid (PABA): 10 – 50 mg
• Vitamin C (Ester-C): 1,000 – 3,000 mg
• Bioflavonoids (mixed): 200 – 500 mg
• Vitamin D3 (cholecalciferol): 400 IU
• Vitamin E (d-alpha-tocopherol): 200 IU
• Vitamin K (from natural sources): 100 – 500 mcg

WHAT THEY DO

Vitamin A

• prevents eye problems and acne
• enhances immunity
• may help heal gastrointestinal ulcers
• important in the formation of bones and teeth
• protects against colds, flu and infections of the kidneys, bladder, lungs and mucous membranes

Carotenoid complex containing beta-carotene

• a class of compounds related to vitamin A that have many functions
• helps neutralize free radicals
• helps reduce the risk of cataracts and age-related macular degeneration
• high lutein consumption has been reported to decrease the incidence of prostate cancer
• Science has not discovered all carotenoids, although close to six hundred different compounds have been identified thus far. Combinations of carotenoids have been show to be more beneficial than individual carotenoids taken alone.

Vitamin B1 (thiamine)

• enhances circulation
• assists in blood formation, carbohydrate metabolism and production of hydrochloric acid which is important for digestion
• optimizes cognitive activity and brain function
• required for proper muscle tone of the intestines, stomach and heart

Vitamin B2 (riboflavin)

• necessary for red blood cell formation, antibody production, cell respiration and growth
• alleviates eye fatigue
• helps prevent cataracts

Vitamin B3 (niacin)

• needed for proper circulation and healthy skin
• aids in functioning of the nervous system
• helps metabolize carbohydrates, fats and proteins
• helps lower cholesterol and improve circulation

Vitamin B5 (pantothenic acid)

• aids in stress reduction
• helps in the production of adrenal hormones
• aids in vitamin utilization
• helps convert fats, carbohydrates and proteins into energy

Vitamin B6 (pyridoxine)

• involved in more bodily functions than almost any other single nutrient
• affects both physical and mental health
• helps alleviate water retention
• promotes red blood cell formation
• required by the nervous system and needed for normal brain function
• activates many enzymes and aids in absorption of vitamin B12 in immune system function
• aids in prevention of arteriosclerosis
• acts as a mild diuretic reducing the symptoms of premenstrual syndrome
• a deficiency can result in anemia

Vitamin B12 (methylcobalamin)

• the most chemically complex vitamin
• active in the growth and protection of the nervous system
• help protect against neurological deterioration as we age
• plays an important role in protein synthesis necessary for cardiovascular function
• needed to prevent anemia
• aids folic acid in regulating formation of red blood cells
• helps the utilization of iron
• needed for proper digestion, absorption of foods and metabolism of carbohydrates and fat
• aids in cell formation

Biotin

• aids in cell growth
• helps the utilization of the other B-complex vitamins
• sufficient quantities are needed for healthy hair and skin
• promotes healthy sweat glands, nerve tissue and bone marrow
• helps to relieve muscle pain

Choline

• needed for proper transmission of nerve impulses from the brain
• aids in hormone production
• minimizes excess fat in the liver as it aids in fat and cholesterol metabolism

Folate

• needed for energy production and formation of red blood cells
• strengthens immunity by aiding in formulation of white blood cells
• may help alleviate depression and anxiety
• very important in pregnancy as it helps regulate embryonic and fetal nerve cell formation

Inositol

• vital for hair growth
• has a calming effect
• helps reduce cholesterol levels
• helps prevent hardening of the arteries
• helps remove fats from the liver

Para-Aminobenzoic Acid (PABA)

• an antioxidant that helps protect against sunburn by reducing absorption of UV-B rays
• helps prevent skin cancer
• assists in formation of red blood cells
• helps protect against air pollutants
• aids in the maintenance of healthy intestinal flora

Vitamin C

• an antioxidant that’s required for at least 300 metabolic functions
• aids in production of anti-stress hormones and immune system protein
• required for metabolism of folic acid
• can reduce symptoms of asthma
• increases absorption of iron
• may help reduce levels of LDL (bad) cholesterol and increase HDL (good) cholesterol
• helps lower high blood pressure

Vitamin D

• has the properties of both a vitamin and a hormone
• necessary for development of bones and teeth in children
• protects against muscle weakness
• regulates heartbeat
• enhances immunity
• necessary for thyroid function and normal blood clotting

Vitamin E

• an antioxidant that helps prevent cell damage
• aids in utilization of vitamin A
• low levels of vitamin E have been linked to bowel and breast cancer
• use a natural source rather than synthetic as it is better absorbed by the body

Vitamin K

• essential for bone formation and repair
• may help prevent osteoporosis
• aids in converting glucose to glycogen for storage in the liver, promoting healthy liver function

Bioflavonoids

• essential for the absorption of vitamin C and should be taken together
• used in the treatment of athletic injuries to help relieve pain, bumps and bruises
• help to reduce pain in the legs or across the back
• have an antibacterial effect and promote circulation

MINERALS

• Boron (picolinate or citrate): 3 – 6 mg
• Calcium (citrate, ascorbate or malate): 1,500 – 2,000 mg
• Chromium (GTF, picolinate or polynicotinate): 150 – 400 mcg
• Copper: 2 – 3 mg
• Iodine: 100 – 225 mcg
• Iron (ferrous gluconate, fumarate, citrate or amino acid chelate; avoid ferrous sulfate which can oxidize vitamin E): 18 – 30 mg
• Magnesium: 750 – 1,000 mg
• Manganese: 3 – 10 mg
• Molybdenum (ascorbate, aspartate or picolinate): 30 – 100 mcg
• Potassium (citrate): 99 – 500 mg
• Selenium: 100 – 200 mcg
• Vanadium (vanadyl sulfate): 200 mcg – 1 mg
• Zinc: 30 – 50 mg

WHAT THEY DO

Boron

• needed in trace amounts for healthy bones and muscle growth
• necessary for metabolism of calcium, phosphorus and magnesium
• enhances brain function and promotes alertness

Calcium

• vital for formation of strong bones and teeth
• helps maintain a regular heartbeat
• lowers cholesterol levels and helps prevent cardiovascular disease
• needed for muscle growth and contraction
• helps prevent muscle cramps

Chromium

• needed for metabolism of glucose
• vital in the synthesis of cholesterol, fats and proteins
• maintains stable blood sugar levels
• additional chromium is needed during pregnancy as the fetus increases the demand for this mineral

Copper

• aids in the formation of bone, hemoglobin and red blood cells
• involved in the healing process, energy production, hair and skin colouring and taste sensitivity
• required for healthy nerves and joints

Iodine

• needed in only trace amounts
• helps metabolize excess fat
• important for physical and mental development
• needed for a healthy thyroid gland

Iron

• responsible for production of hemoglobin and myoglobin and the oxygenation of red blood cells
• important for growth, healthy immune system and energy production
• important for prevention of anemia
• essential for many enzymes

Magnesium

• essential for calcium and potassium uptake
• helps prevent depression, dizziness and muscle weakness
• aids in maintaining the body’s proper pH balance and normal body temperature
• may aid in prevention of some migraines

Manganese

• helps maintain a healthy immune system and blood sugar regulation
• required for normal bone growth
• used in the formation of cartilage and synovial fluid of the joins

Molybdenum

• promotes normal cell function
• aids in the activation of certain enzymes
• supports bone growth and strengthening of the teeth

Potassium

• important for a healthy nervous system and a regular heart rhythm
• helps prevent stroke
• aids in proper muscle contraction
• works with sodium to control the body’s water balance
• aids in maintaining stable blood pressure

Selenium

• a vital antioxidant
• protects the immune system by preventing formation of free radicals
• needed for pancreatic function and tissue elasticity
• plays a vital role in regulating the effects of thyroid hormone on fat metabolism

Vanadium

• needed for cellular metabolism
• inhibits cholesterol synthesis
• has been shown to have the ability to improve insulin utilization

Zinc

• important in prostate gland function and the growth of reproductive organs
• may help to prevent acne and regulate the activity of oil glands
• required for protein synthesis and collagen formation
• promotes a healthy immune system
• protects the liver from chemical damage

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antioxidant diet minerals multi-vitamin supplements vitamins