A B C D E F G H I J K L M N O P R S T U V W

VITAMINS AND MINERALS

What are the types of Vitamins and Minerals?

The first type are water-soluble : vitamin C (ascorbic acid), the B group of vitamins: nicotinamide, pantothenic acid (vitamin B5), pyridoxine (vitamin B6), riboflavine (vitamin B2), thiamine (vitamin B1), vitamin B12, biotin and folic acid. The second type are the fat-soluble vitamins A, D, E and K. The main minerals are calcium, magnesium, iodine, chromium, phosphorus, iron, copper, selenium, fluoride and zinc.

What are Vitamins and Minerals for ?

Any reasonably balanced diet that includes a variety of foods provides all the above vitamins and minerals that your body needs. Healthy people do not need any vitamin or mineral supplements at all. Long-term illness with poor food intake is one of the few good reasons for taking multivitamins: take your doctor's advice. There are a few situations where you do need certain supplements: strict vegetarians, in pregnancy, or if you have a bowel disorder that stops you absorbing fat-soluble vitamins and minerals. You might be advised to take folic acid if you have the blood condition of thalassaemia, or if you are planning or in the first months of pregnancy. In pernicious anaemia, the body cannot make vitamin B12 which then has to be given by injection. There is no evidence that anyone without an actual shortage of vitamin B12 will have any benefit whatsoever from this vitamin. Daily doses of vitamin C greater than 500mg have not been shown to prevent viral or other infections, and should be taken only after prior discussion with your doctor. Having adequate calcium is considered important, to protect the bones from thinning in old age. If you have little milk or milk products and not much bread, calcium supplements are probably worthwhile. Supplements of many other vitamins and minerals are thought to be a "good thing" for the body. However, there is no proof that this is the case. A lot of money is wasted on needless vitamins and minerals.

How do Vitamins and Minerals work ?

Vitamins and minerals taken as "extras" by mouth work in the same way as those which are in your food. The body needs only tiny amounts of a variety of these chemicals to keep body processes working properly. They are then used by all the organs that need them in order to function properly. Their actions are really too numerous to be described here.

How should Vitamins and Minerals be used ?

You should take vitamins or minerals only in the way your doctor has told you to. Do not take more types of vitamins and minerals than have been suggested, because too many vitamins and minerals can also cause problems. Some supplements should be taken with or after food: the label on the bottle should tell you. You should still eat a balanced diet whilst you are taking your supplements: they are not a substitute for healthy eating! Do not be misled by packaged foods containing "extra vitamins and minerals": you almost certainly do not need them.

During Treatment

If you have been ill directly as a result of a deficiency, the time it takes for you to feel better will depend on which supplements you are taking, and how bad your deficiency was. Most vitamins and minerals do not cause any side-effects at normal doses. Some might cause nausea, diarrhoea, indigestion or stomach pains. Iron can colour your stools black but this is nothing to be concerned about. Your vitamin D need can easily be exceeded: the body only needs 400 to 800 units a day. Above this, there is a risk of absorbing too much calcium into the bloodstream. This can cause kidney damage. Iodine needs are readily met by ordinary food. Any supplement of 200 micrograms a day or more can trigger an overactive or underactive thyroid condition in about 10% of the population. Only in hilly areas is there perhaps a need for any additional iodine. Iodine should not be taken by anyone who already has a thyroid problem, unless advised by a doctor. Iron can be taken in too big a dosage. It can accumulate in, and damage the liver and other organs. Iron is only needed if there is an actual risk of shortage (such as in pregnancy or anaemia).

Drug Interference

More folic acid is needed by people on anti-epileptic and anti-tuberculosis drugs (who also need more pyridoxine). People taking certain long-term antibiotics also need it. Epilepsy medication, particularly phenytoin increases the need for folic acid: you may need extra amounts of folic acid. Your doctor will advise. Iodine will interfere with the action of thyroid-blocking drugs in the treatment of an overactive thyroid: bigger doses are then needed. Iron may prevent certain antibiotics from getting into the bloodstream. If on both of these preparations, they should be taken several hours apart.

This is not a full list . You should ask your doctor if the vitamins and minerals you wish to take react with any other medication you are taking. Do not change the dose of any drugs you are taking unless your doctor tells you.

What if Vitamins and Minerals are not taken ?

If you don't take the vitamins or minerals you need to cure a proven deficiency, it will not be corrected and your health will not improve.

General advice on Vitamins and Minerals

Liver or kidney problems can allow a toxic build-up of some extra vitamins which you may be taking. Pregnancy or breast-feeding makes some vitamins and minerals desirable: others are not safe for your baby. Check with your doctor. Asians and the very elderly make less vitamin D in their skin, because of their dark skin or lack of sunlight exposure. There may not be enough vitamin D in the diet to make up for this, particularly if vegetarian as well. These groups are very likely to need regular life-long supplements of vitamin D by tablet or injection. Do not take vitamins and minerals just because you think you need them. They are necessary in only a very few situations.