VITAMINS & MINERALS

from Rochester Woman Online Mar/Apr 2023

FIVE WAYS TO FIND JOY AGAIN

BY DR KELSEY LUNT

Our Second column is going to focus on other basic supplements commonly discussed and recommended such as Vitamin C, Zinc, Vitamin B, and Vitamin D. I will give you basic knowledge of these vitamins and minerals to help you understand what they do and how they work, and when they might be most beneficial to take. There are thousands of other supplements out there, so I decided to address some of the most commonly taken and prescribed in order to function as a guide. As always, consult your healthcare provider regarding any changes in supplementation or health history!

Vitamin C is very well-known as an immune booster and is often recommended during cold and flu season. Vitamin C helps the immune response by bringing necessary blood cells to the site of an infection and helping to clear out free-radicals, which are the result of oxidative stress on the body. There are other benefits to Vitamin C than just aiding the immune system, however. Vitamin C also aids in the absorption of iron to prevent anemia and is necessary for the formation of collagen, which is found in our connective tissues. Vitamin C is water-soluble, meaning we excrete any excess in urine though this also means humans typically do not absorb large doses in short periods of time. High, regular dosing of Vitamin C can result in canker sores, diarrhea, gout (due to increased uric acid levels), and GI upset, so doses greater than 3000mg/ day are not typically advised. Supplementing daily with a modest amount of Vitamin C is typically safe and effective, and studies as recent as 2017 indicate that Vitamin C deficiency was the 4th leading nutrient deficiency in the United States (https://www.ncbi.nlm.nih.gov/pmc/ articles/PMC5707683/).

Zinc is another supplement commonly recommended for its immune-boosting capability, though many are unaware of all the other health benefits it has to offer. Zinc is a trace mineral found in the body that aids in many different biological processes, including aiding to lower blood sugar and cholesterol in diabetic patients and protect against age- related vision loss. Zinc is most prevalent in meat like beef, chicken and turkey but is also found in eggs, nuts and shellfish as well as foods fortified with zinc. The recommended daily value depends on age, weight, lifestyle, diet, and other factors, but always take note if any negative side- effects result from taking a new supplement, as this is typically a good indicator that you are taking too much or are intolerant of the supplement you have chosen. in fetal development during pregnancy, acting as an anti-inflammatory and antioxidant, and helping to generate new immune cells in order to fight germs, among others. Because only trace amounts are found in the body, it isn’t necessary to take large quantities of zinc and may actually result in some negative side effects like upset stomach if you ingest too much, though a small daily dose has proven beneficial for many different ailments. Studies have shown that taking zinc during illness may help to shorten the duration of symptoms and help you recover more quickly. Other benefits include its ability

Vitamin B is a water-soluble vitamin that acts as a catalyst for a significant amount of biological interactions within the body, meaning it is necessary for the reaction to occur. Water-soluble means that we will just excrete any excess B vitamin within our urine, which is why B supplements often contain 1000% or more of the Recommended Daily Value (RVU). There are various B vitamins each with different names you may have heard like Thiamine (B1), Riboflavin (B2), Niacin (B3) and Folic Acid (B6), as well as many others. Folic Acid is especially important in pregnancy, as it is necessary for the formation of the neural tube, or brain, in babies. There are many other clinical applications for B vitamins, such as recommending a B complex to patients lacking energy because B vitamins are essential for the production of ATP. Likewise, when taken together, B9 and B12 act as an all-natural anti-depressant. There are many other reasons Vitamin B is important, but this article is simply meant to provide you with the basic knowledge and science behind some of the more important vitamins and minerals.

Vitamin D is the last vitamin on our list, and is also essential to many vital interactions within the body. Vitamin D is fat- soluble, meaning it will dissolve in fats and typically comes in soft gel form when purchased as a supplement. Fat-soluble vitamins are also found in lesser quantity in the body, so dosage is a little more important because it is possible to “overdo it” with fat-soluble supplements. There are two forms of Vitamin D; D2 and D3 though D3 is typically better absorbed. A typical dosage of Vitamin D is anywhere between

2,000-5,000IU/ Day, though people who live in areas with less sun like the Northeast may need more. Vitamin D is necessary for the absorption of Calcium in the gut to occur, which prevents a disease known as Rickets in children and Osteoporosis in adults. Vitamin D also plays a role in immune health and reduction of inflammation among its other roles.

The bottom line is that supplementation is vital even if you follow a regimented diet, because our food is not of the quality it used to be. This is especially important if you follow the typical American diet, which is extremely lacking in many of these crucial nutrients. Typically a good quality multivitamin will suffice for the basic vitamins and minerals, though fat-soluble supplements are usually found in gel capsules and absorb better this way so may be necessary to take separately. Remember that not all supplement brands are created equal, so do your research first and always consult a licensed medical professional before making any major lifestyle changes!

F i t n e s s :

“ o n e ’ s a b i l i t y t o e x e c u t e d a i l y a c t i v i t i e s w i t h o p t i m a l p e r f o r m a n c e , e n d u r a n c e , a n d s t r e n g t h w i t h t h e m a n a g e m e n t o f d i s e a s e , f a t i g u e , a n d s t r e s s a n d r e d u c e d s e d e n t a r y b e h a v i o r . ”