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- Herausgeber: John Wiley & Sons
- Kategorie: Ratgeber
- Sprache: Englisch
Confused by vitamins and supplements? Look no further—this honest guide answers your biggest questions
Vitamins & Supplements For Dummies will teach you how to choose the best vitamins, minerals, and supplements to provide nutrition for your mind and body. Inside, you'll find easy-to-follow explanations of what key vitamin and minerals do, so you can make the right choices for your needs. Factors like age, lifestyle, gender, ethnicity, diet, and habits all play a role in determining which vitamins and minerals you need more or less of in your diet. Learn how to get blood tests, keep a diet record, and other methods of finding out where you may benefit from changes to your regimen. With this book, you can follow healing programs that include vitamin, mineral, and herbal supplements and lifestyle tweaks. If you use supplements wisely, they can improve your health, wellness, and longevity. Vitamins & Supplements For Dummies shows you how.
- Learn the basic facts about how vitamins and supplements affect you
- Get answers to your questions about creating a wellness program, longevity, and beyond
- Create a personalized wellness program to optimize your health
- Enhance your memory, mood, and energy levels with supplements
This Dummies guide is a great resource for anyone who wants to learn how to make the best vitamin and supplement choices to improve health, immunity, and appearance.
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Veröffentlichungsjahr: 2025
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Vitamins & Supplements For Dummies®
To view this book's Cheat Sheet, simply go to www.dummies.com and search for “Vitamins & Supplements For Dummies Cheat Sheet” in the Search box.
Table of Contents
Cover
Table of Contents
Title Page
Copyright
Introduction
About This Book
Foolish Assumptions
Icons Used in This Book
Beyond the Book
Part 1: Getting Started with the Basics
Chapter 1: The ABC’s of Vitamins, Minerals, and Supplements
Defining the Terminology
Looking at the Nature of Vitamins and Supplements
Understanding the Science and Business of Supplements
Chapter 2: Taking a Closer Look at Nutritional Biochemistry
Examining Biochemistry in Our Cells
Appreciating Your Metabolism and Metabolic Health
Understanding Metabolic Disease and Metabolic Syndrome
Chapter 3: Discovering the Everyday Role of Vitamins and Supplements
Exploring the Supplements You Need Every Day
Understanding U.S. Government Recommendations
Looking at the Big Picture: General Health and Longevity
Getting What You Need from Foods
Chapter 4: Understanding the Vitamin and Supplement Marketplace
Examining Nutritional Science Basics
Seeking Out Evidence-Based Information
Getting a Glimpse into Manufacturing
Regulating Supplements (Enter the FDA)
Understanding the Multibillion Dollar Supplement Industry
Part 2: Exploring Specific Vitamins, Minerals, and Supplements
Chapter 5: Finding Out about Essential Vitamins
Envisioning Vitamin A: Your Vision and Beyond
Banking Up on the B Vitamins and Choline
Charging Up Your Immune System with Vitamin C
Catching Some Rays with Vitamin D
Exploiting Vitamin E
Staying Strong with Vitamin K
Chapter 6: Meeting the Essential Minerals
Getting to Know the 13 Essential Minerals
Capitalizing on Calcium
Keeping an Eye on Iron
Making Inroads with Magnesium
Feeling Zen with Zinc
Investigating Other Important Essential Minerals
Chapter 7: Navigating the Supplement Aisles
Getting to Know the Market
Looking into Common Herb and Botanical Supplements
Explaining Botanical Compounds
Chapter 8: Discovering Amino Acids and Protein Supplements
Protein Powders and Drinks
Essential Amino Acids
Amino Acids Supplements for Specific Claims
Part 3: Using Supplements for Health Concerns
Chapter 9: Supporting General Health and Wellness
Understanding the Research Options
Calming Inflammation and Reducing Oxidative Stress
Enhancing Immune Function
Supporting Nerve Function and Brain Health
Keeping Strong Bones and Healthy Teeth and Gums
Maintaining Your Vision
Capturing Beauty Inside and Out
Supporting Athletic Activities
Chapter 10: Targeting Preventable Chronic Diseases
Turning Food into Energy Pathways
Keeping Up with Prediabetes and Diabetes
Addressing Heart Disease and Hypertension
Protecting Your Heart Health
Managing Your Weight to Deter Obesity
Neurodegenerative Diseases
Confounding Cancer
Chapter 11: Taking Supplements for Other Conditions
Understanding Nutrient Deficiencies
Using Supplements for Specific Medical Conditions
Support during Health and Illness
Part 4: Getting Practical with Your Vitamins and Supplements
Chapter 12: Choosing the Right Vitamins and Supplements
Assessing Your Needs
Comparing Nutrients from Diet versus Supplements
Looking at the Dietary Guidelines for Americans
Considering Special Diets
Testing Your Levels
Finding Sources for Ordering Supplements
Chapter 13: Reading Labels and Understanding Dosages
Gleaning the Key Information from the Supplement Facts Panel
Differentiating Supplement Names, Forms, and Amounts
Examining the Info Outside the Supplement Facts Panel
Getting the Best Bang for Your Buck
Chapter 14: Integrating Supplements into Your Daily Life
Getting the Most Nutrients from Your Foods
Building a Healthy Plate for Well-Balanced Meals
Planning Your Restaurant and Take-Out Meals
Understanding Timing and Consistency of Supplements
Reviewing Intake Safety and Interaction Information
Chapter 15: Special Considerations for Various Life Stages
General Government Guidelines
Dietary Guidelines for Specific Groups
Part 5: The Part of Tens
Chapter 16: Ten Myths about Vitamins and Supplements
B12 and Other Vitamins Will Give You Energy
Everyone Needs Supplements
More Is Better
Vitamin C and Zinc Prevent Sickness
Dietary Supplements Are Not FDA Regulated
Supplements Aren’t Necessary If You Eat a Healthy Diet
Vitamin D Prevents Cancer
Vitamins and Supplements Are Harmless
You Get Enough Iodine by Eating Salty Foods
“Natural” or “Organic” Means the Product Is Safe
Chapter 17: Ten Websites about Vitamins, Supplements, and Botanicals
Harvard T.H. Chan School of Public Health and Harvard Medical School
Cleveland Clinic
Linus Pauling Institute at Oregon State University
WebMD
Healthline
Examine.com
ConsumerLabs
Mayo Clinic
Memorial Sloan Kettering Cancer Center
American Botanical Council
Glossary
Index
About the Author
Connect with Dummies
End User License Agreement
List of Tables
Chapter 5
TABLE 5-1 Recommended Dietary Allowances (RDA) for Vitamin A
TABLE 5-2 RDA and Food Sources for the B Vitamins for Adults
Chapter 6
TABLE 6-1 Recommended Dietary Allowances (RDA) for Calcium
TABLE 6-2 RDA for Iron
TABLE 6-3 RDA for Magnesium
Chapter 8
TABLE 8-1 Essential Amino Acids and Their RDA
TABLE 8-2 Amino Acids, Neurotransmitters, and Their Functions
Chapter 9
TABLE 9-1 RDA of Potassium, Calcium, and Magnesium
Chapter 12
TABLE 12-1 HEI by Age Group
Chapter 13
TABLE 13-1 Common Vitamins and Their Aliases
TABLE 13-2 Common Abbreviations and Measures
TABLE 13-3 Third-Party Certifiers
Chapter 15
TABLE 15-1 RDA and AI for Infants and Toddlers
TABLE 15-2 Macronutrient and Micronutrient RDA for Children and Adolescents
TABLE 15-3 Macronutrient RDA for Adults (19–59 years)
TABLE 15-4 Macronutrient RDA while Pregnant and Nursing
TABLE 15-5 RDA for Adults (60+ years)
List of Illustrations
Chapter 2
FIGURE 2-1: Two types of metabolic reactions: anabolic and catabolic.
FIGURE 2-2: The breakdown of RMR by different organs and tissues that use energ...
FIGURE 2-3: Sugar, fat, and protein breakdown by enzymes to smaller molecules. ...
FIGURE 2-4: Digestion takes place in the mouth, stomach, and intestines.
FIGURE 2-5: The symptoms of metabolic syndrome.
Chapter 3
FIGURE 3-1: RDA for females.
FIGURE 3-2: RDA for males.
FIGURE 3-3: General guidelines for what to eat and how to size portions for the...
Chapter 5
FIGURE 5-1: ATP production.
FIGURE 5-2: Neurotransmitters are synthesized in the brain from amino acids and...
FIGURE 5-3: Antioxidants can react with the free radical and deactivate its abi...
Chapter 7
FIGURE 7-1: The different categories of phytochemicals.
Chapter 8
FIGURE 8-1: Amino acids from the blood and from protein breakdown are used to m...
Chapter 9
FIGURE 9-1: The organs involved in the immune system.
FIGURE 9-2: The cells of the immune system.
FIGURE 9-3: The layers of skin.
Chapter 10
FIGURE 10-1: Componants of the food you eat are metabolized to produce energy.
Chapter 12
FIGURE 12-1: The MyPlate visual can help you determine how to distribute compon...
FIGURE 12-2: Fasting blood glucose is an important annual test to determine whe...
FIGURE 12-3: This chart shows the ranges for lipid profiles in your annual bloo...
FIGURE 12-4: Nutritional genomics is how your food effects your DNA.
Chapter 13
FIGURE 13-1: A Supplement Facts panel for a multivitamin.
FIGURE 13-2: A typical Nutrition Facts panel.
FIGURE 13-3: A Supplement Facts panel for an imaginary omega-3 supplement.
Guide
Cover
Table of Contents
Title Page
Copyright
Begin Reading
Glossary
Index
About the Authors
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Vitamins & Supplements For Dummies®
Published by: John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030-5774, www.wiley.com
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Introduction
I’m guessing that you bought this book because you are concerned about your health and want to do whatever you can to prevent disease and lead an active and healthy life. You may be very good at researching the internet for information on vitamins and supplements that would be good for you to take, but you’re finding an overabundance of information of questionable accuracy and informativeness. You may be looking for a bottom line, truthful recommendation to help you decide which vitamins and supplements you may need.
My goal with Vitamins & Supplements For Dummies is to clarify the gigantic field of vitamins and supplements so that you a health-conscious consumer — can spend your money wisely and be as healthy as you can be. I was just a rebellious 14-year-old when I started my health-conscious journey. I became a vegetarian, cooked my own meals, and tried to use whole foods instead of processed products. It was a good start, but I ended up with some vitamin deficiencies because, at that age, I didn’t know any better. The internet didn’t exist, so research was far more difficult to do.
I studied nutritional biochemistry for my PhD, which enlightened me to the inner workings of our cells and organs and the thousands of metabolic pathways that keep our bodies functioning and healthy. Those studies were based on the burst of scientific research about vitamin and mineral metabolism, their function, and their link to diseases that has happened in the last 100 years or so. Now, it’s almost impossible to keep up with the science and fiction around vitamins and supplement information that’s available.
In this book, I hope to present current evidence-based information to help you determine whether you need vitamins and how to choose from the myriad products on the market. In the process, I talk about the importance of understanding food and nutrition and how supplements can enhance your health. Lastly, I help you distinguish between good and bad products and how they are regulated by the government for Good Manufacturing Practice (GMP), safety, purity, and labeling.
About This Book
The information in this book spans from basic biochemistry to considering the options available on the supplement shelf at the store (or online). I include information on as many supplements and types of products as I could fit in these pages. Given that there are an estimated 80,000 products on the market, though, it’s not a 100 percent exhaustive reference.
Foolish Assumptions
As I wrote, I made some assumptions about you, the reader, and what you may be thinking:
You want to understand the pros and cons of supplements and why you should or shouldn’t take them.
You’re having trouble navigating the nutrition aisles at the supermarkets and other stores.
You’re probably not a biochemist or at least not one who specializes in nutritional biochemistry.
You know of many self-proclaimed “experts,” and it’s hard to know who to believe.
The internet information is too overwhelming and confusing to make sense of and distinguish among the products.
I’m also thinking you may be assuming the following:
You may believe that all advertisements or claims about supplements are evidence based.
You may have a “why not just try supplements — they can’t hurt” attitude.
All vitamin brands are equal in quality.
The above statements are not true and need more explanation. I’m hoping that this book provides the education you need to decide for yourself, given your health status, lifestyle, and goals.
Icons Used in This Book
The icons in this book alert you to information of special importance or that you may find interesting.
This icon means that the information is important, so you should be aware of it.
This icon gives you technical information or terminology that may be helpful to understanding the topic being discussed.
This icon marks important information that may help you save time and energy.
This icon warns against potential problems.
Beyond the Book
There are numerous resources out there to consult as you go beyond this book. I’ve listed what I believe are the most reliable websites in Chapter 17. Always do your research and try to check out any science behind a particular product. Don’t necessarily believe the marketing hype! The dietary supplement business is a big machine worth about $44 billion in North America and $177 billion globally.
The online Cheat Sheet offers quick guides to essential vitamins and minerals, their functions, food sources, and signs to look for potential deficiencies. I list some common supplements and botanicals and their uses. I also present some topics for you to discuss with your doctor or healthcare provider to help you decide if you need supplements and how to take them safely. Visit www.dummies.com and search for Vitamins & Minerals For Dummies to access this valuable information.
Aside from this book and its online cheat sheet, the following experts can be helpful. Knowledgeable and often licensed professionals include the following:
Nutritionists:
A nutritionist is a professional who can advise you on improving your overall health and managing your medical conditions, and they can provide personalized nutrition plans based on scientifically backed information. They can help you achieve fitness and lifestyle goals and make informed dietary and supplement choices. The best certification program is the Certified Nutrition Specialist controlled by the American Nutrition Association. A CNS must have a master’s degree or PhD as well as a certification. Nutritionists are trained to conduct medical nutrition therapy (MNT), which is covered by some insurance companies. Always check credentials before choosing a nutritionist.
Dietitians:
Registered Dietitian (RD) or Registered Dietitian Nutritionist (RDN) is a nationally recognized degree that’s regulated and licensed in every state. Dietitians are health professionals who specialize in food, nutrition, and dietetics, and they’re trained to help you manage your health and prevent or treat illnesses through personalized nutrition plans. Like certified nutrition specialists, they offer MNT. Dietitians also often consult for hospital and nursing home food services.
Functional medicine practitioners:
People with MD, DO, MS, PhD, CNS, and RD after their name and other qualified professional healthcare professionals can be trained in functional medicine, which is a holistic approach of treating the root causes of disease. They integrate their knowledge of biology, physiology, genetics, social and environmental determinants of health, and mental health to work with patients to come up with personalized plans. Their focus is to integrate conventional treatments with nutrition, lifestyle changes, and supplements
Pharmacists:
Pharmacists are trained to dispense and consult about medications, but they are also educated in vitamins, minerals, and other supplements. You may not realize that your pharmacist is a great source for advice about choosing supplements, but they are knowledgeable about supplement uses, doses, and interactions with medications. Some may know a lot about herbal and botanicals depending on their training.
Chiropractors:
A chiropractor’s training includes basic principles of diet and nutrition, but it’s not as in depth as a nutritionist or dietician. Their focus is typically on musculoskeletal health and the nervous system. Chiropractors often offer some nutrition counselling and supplement prescriptions, but their education doesn’t generally go to the level required for complex medical nutrition therapy or disease-specific dietary interventions.
Acupuncturists:
Acupuncturists, especially those trained in traditional Chinese medicine, may offer some nutrition and herbal and supplement recommendations along with their holistic approach to health. Acupuncturists trained in the Western tradition may also get some nutrition education in their programs. The level of knowledge is not as great as a nutritionist or dietitian.
Naturopathic doctors:
These physicians are trained in a medical system that uses natural remedies to help prevent disease. They treat holistically, meaning they consider the mind, body, and spirit. As they focus on education and prevention, their advice may address diet, exercise, and stress management. They may use homeopathy, herbal medicine, and acupuncture as well as herbs, massage, exercise, and nutritional counseling as part of a treatment plan.
Some MDs, DOs, or chiropractors may have additional degrees in nutrition, so check for credentials.
Even among experts, there may be different opinions and philosophies so be sure to do your own evaluation before spending your hard-earned money on supplements.
Where to Go from Here
You can start anywhere in this book if you’re looking for specific information. Check out the index or table of contents to find a topic and jump right to it. You can also start at the beginning to get a good overall understanding of vitamins and supplements because there is a lot to know!
Part 1
Getting Started with the Basics
IN THIS PART …
Get acquainted with the need for sufficient amounts of nutrients.
Discover what roles vitamins and minerals play in biochemical reactions in your cells.
Understand the fundamental importance of metabolism for health and chronic disease prevention.
Find out who regulates supplements and how safe they are.
Chapter 1
The ABC’s of Vitamins, Minerals, and Supplements
IN THIS CHAPTER
Examining how vitamins and minerals work to improve health
Knowing when to take supplements
Understanding the limitations of supplements
Knowing who to trust when buying dietary supplements
The interest in dietary supplements has grown since the 1970s and has especially picked up since 2020 due to the COVID-19 pandemic. Consequently, the dietary supplement market has become huge. Some estimates predict it will reach more than $200 billion by 2029.
The purpose of dietary supplements is to complement your diet by providing nutrients that may be lacking or insufficient in your normal food intake. They’re intended to help promote overall health and long-term well-being. It’s a broad category of products that contain one or more ingredients such as vitamins, minerals, herbals, botanicals, amino acids, fatty acids, algae, fungi, bacteria, synthetic products, metabolites, and more. They are sold as capsules, soft gels, gelcaps, tablets, powders, gummies, and liquids — any form that’s ingestible. Essential vitamin and mineral supplements are often used along with your food intake to meet daily the Recommended Dietary Allowance (RDA). Other supplements may be consumed to round out your diet to fulfill additional basic nutritional requirements during different life stages, if you’re taking certain medications, or if you’re an athlete — basically, in any situation where a person needs to bring their cellular levels of nutrients to normal levels. However, some people take dietary supplements for a variety of other reasons, such as reducing risk of certain diseases, protecting bodily tissues, enhancing athletic performance, improving mood, and increasing energy.
The increase in intake of dietary supplements may be in part due to their availability in supermarkets, drugstores, convenience stores, and online. They’re everywhere! There are an estimated 80,000 supplement products on the market and a lot of books, websites, publications, and other information to sift through to determine if you need or desire a supplement. In this chapter, I introduce some basics about supplements.
Defining the Terminology
Dietary supplements include vitamins, minerals, herbs, botanicals, amino acids, proteins, fats, and more. There are many terms used throughout this book that are defined in the text, and some are also in the glossary at the end of the book. In this section, I introduce vitamins, minerals, additional supplements, and the regulatory process.
Vitamins
Vitamins are organic compounds, meaning they contain carbon and are produced by plants or animals. The first part of the word vitamin — vita- — is derived from Latin and means life. The rest of the word — -amin — is from amine because researchers originally thought that all vitamins contain amino acids (nitrogen- and carbon-containing molecules that are building blocks of proteins).
Vitamins are essential (necessary) for normal growth and nutrition. You need them in small amounts to maintain various bodily functions such as immune health, energy production, and wound healing. Your body can’t make these compounds, so you must get them from food or supplements.
Vitamins are divided into two categories:
Fat-soluble vitamins:
This group includes vitamins A, D, E, K. These are stored in body fat and in the liver and can accumulate if you have too much.
Water-soluble vitamins:
All the B vitamins and vitamin C are water soluble. Your body doesn’t retain these. Instead, you excrete them in your urine. You need to continuously replenish these by consuming foods rich in them or with supplements.
Minerals
Minerals are naturally occurring, inorganic elements formed in the earth through geological processes. They are vital components in foods that your body needs to develop and function normally. Some minerals are essential (necessary for life) for building bones, facilitating nerve function, regulating water balance, and supporting the immune system.
There are 13 essential minerals summarized in the following list (and covered in more detail later in this book). Some of these are needed in relatively large amounts, and others are considered “trace minerals” that you need in very small amounts.
It’s critical to understand doses of any supplement that you take. Some are measured in milligram doses (mg), and others are in microgram doses (mcg).
These are the essential minerals:
Calcium:
Builds strong bones and teeth and helps in muscle contraction, blood clotting, nerve transmission, cell signaling, and regulation of metabolism
Chloride:
With sodium, maintains the normal fluid balance in the body
Copper:
Trace mineral that participates in energy production and facilitates iron uptake from the gut
Magnesium:
Essential in several biochemical reactions, including synthesis of deoxyribonucleic acid (DA) and some antioxidants
Iron:
Trace mineral necessary for hemoglobin formation, which carries oxygen in the blood
Iodine:
Trace mineral used to produce thyroid hormones and essential for metabolism and physical and mental development
Manganese:
Trace mineral that plays an important role in protein, carbohydrate, and cholesterol breakdown, and cell division, and blood clotting
Phosphorus:
Helps build and repair bones and teeth, facilitates nerve function, and aids in muscle contraction
Potassium:
Maintains fluid balance and aids in muscle contraction and nerve impulse conduction
Selenium:
Trace mineral that helps prevent oxidative damage to the cells and aids in thyroid hormone metabolism
Sodium:
Important in contracting muscles, conducting nerve impulses, and controlling fluid balance in the body
Sulfur:
Has antibacterial properties, helps fight acne-causing bacteria in the skin, and repairs DNA damage
Zinc:
Trace mineral that aids in cell division, immunity, and wound healing
Supplements
Dietary supplements are products that are meant to add nutrients to the diet. Vitamins, minerals, herbs, other botanicals, amino acids, and proteins are included in this category. Supplements can fill any gaps in your intake of nutrients from other sources — mainly food. They are identified by a dietary supplement label and intended to be taken orally. They come in many forms, including tablets, capsules, gummies, powders, drinks, and bars. There are over 80,000 supplements on the market, so this book covers some but certainly not all of the available options.
Supplements should never replace a balanced diet. You should take them with caution to avoid overdosing on certain nutrients. The Supplement Facts label lists active ingredients, dose, fillers, binders, and flavoring. The FDA does not determine whether supplements are effective before they’re produced and marketed. Therefore, safety of taking supplements is in your hands.
Understanding what your nutrient needs are and what constitutes a healthy diet is important when you’re considering supplements. Two good resources are the Dietary Guidelines for Americans (https://dietaryguidelines.gov) and MyPlate (https://myplate.gov) websites. A good source for information on supplements is the Office of Dietary Supplements (ODS) of the National Institutes of Health (NIH) (https://ods.od.nih.gov).
Before taking supplements, it is always important to consult with a healthcare professional so that you can be sure that the supplements support your health concerns, you’re taking the correct nutrients, know the best dose for you, and have no interactions with any medications you’re taking. Also, if you’re undergoing a surgical procedure, you may need to alter your intake temporarily.
Manufacturers may also fortify foods that you eat, so it’s good to be aware of those foods that are fortified so that you can add this to your understanding of your total intake. For example, iron and B vitamins are added to many breakfast cereals, which is a great source for these nutrients. Make sure to consider how much you’re getting if you eat cereal because you may not need to supplement some of these nutrients.
The FDA has established Good Manufacturing Practices (GMP) that companies are required to follow to ensure identity, purity, strength, and composition of supplements. Some products are marked with the GMP symbol to confirm that the manufacturer complies with all FDA standards, procedures, and documentation regarding its identity, strength, purity, and more. These are manufacturing requirements, but the FDA doesn’t test products on these qualities unless there are consumer complaints or issues with the product after production and marketing. The FDA also doesn’t ensure the effectiveness of supplements, so you will need to rely on marketing information and your own research.
There are three major independent or third-party organizations that check the quality, purity, dose stated on the label of supplements. They are ConsumerLab.com, NSF International, and US Pharmacopeia. These are discussed later in the book in Chapter 13. For now, know that it is always best to look for products with one of these certifications to ensure that what you’re buying is what is truly in the supplement. In addition, there are other independent certifications, including USDA Organic, Certified Vegan, International Fish Oil Standards (IFOS), Non-GMO Project Verified, and Informed Sport.
IMPORTANT GOVERNMENT REGULATORY AND INFORMATION AGENCIES
There are government sites that are involved in regulating and provide information on dietary supplements.
Federal Drug Agency (FDA) issues rules and regulations and oversees dietary supplement labeling, marketing, and safety. Recall notices are also posted on the FDA’s website.Federal Trade Commission (FTC) regulates health and safety claims made in advertising for dietary supplements.U.S. Department of Agriculture (USDA) provides information on food and nutrition topics.U.S. Department of Health and Human Services (HHS) provides personal health tools, news, and information on wellnessLooking at the Nature of Vitamins and Supplements
Throughout this book, I cover how vitamins and supplements function to keep you healthy. To help you understand which supplements will be beneficial, you need to have some understanding of how and why they’re important and how they function in your body.
Each vitamin, mineral, botanical, or other supplement is unique in how it works. Essential vitamins and minerals are important because they are vital for bodily functions and health and can’t be made by your body; therefore, you must get them from foods. Supplements are supposed to add to (supplement) your dietary intake to help you get complete nutrition for good health or added benefits.
In this section, I introduce what is meant by “essential” vitamins and minerals.
Knowing why vitamins are essential
Essential vitamins and minerals must be obtained from food and supplements because your body doesn’t produce them. This discovery was made early on when certain diseases, such as scurvy and goiter, were found to be related to deficiencies in Vitamin C and iodine, respectively. Simply supplementing the diet cured these diseases, which plagued people a century ago.
Each vitamin and mineral has one or many specific roles in bodily function. In this book, I talk about metabolism, which is a series of thousands of biochemical reactions that take place in your cells to process food you eat for energy and building and maintaining tissues and organs. Vitamins and minerals are vital components of these processes.
Vitamins and minerals are essential because they’re critical to maintaining normal body function and health. Here are some ways they are essential:
Participating in metabolic processes that produce energy and are important for body functions. Vitamins act as cofactors (support) for enzymes in biochemical reactions.
Being precursors for enzymes or biochemicals involved in metabolism.
Supporting cell division, growth, and development.
Preventing deficiency diseases such as scurvy, rickets, goiter, and anemia.
Regulating hormonal balance.
Maintaining and strengthening immune function.
Supporting bone and tissue health.
Participating in antioxidant and anti-inflammatory processes.
Supporting neurological and cognitive development and function.
Healing wounds.
Supporting skin, hair, and nail health.
You may experience vitamin and mineral deficiencies in your life at different life stages or if you have health issues. There are certain life stages when you need more nutrients, such as if you’re pregnant or lactating and as you age. Vitamin and mineral deficiencies can also happen if you eat a poor diet low in nutrients for too long of a time. Medications may reduce your body of some nutrients and can also interact with some supplements. Talk with your doctor to find out which vitamins and supplements are best for your situation.
OVERFED AND UNDERNOURISHED
Perhaps you have seen the 2004 movie called Supersize Me directed by and starring Morgan Spurlock, an American independent filmmaker. He ate only McDonald’s restaurant food, three meals a day for 30 days, resulting in about 5,000 calories per day and a lot of sugar and fat. In that time, he gained weight and developed fatty liver. He was monitored by a physician, a nutritionist, and other health professionals who were surprised by the quick negative effects of this diet.
Although this was just one example (and the film and the director received some criticism for how the experiment was conducted, the issue that Spurlock brought to the public view was and still is very real. The negative effects demonstrate how you can eat a lot, but if the calories and nutrients come from the wrong foods, your body can still be lacking nutrients and be undernourished. The Standard American Diet (SAD) is a dietary pattern of many people in the United States that is based on ultraprocessed foods, added sugar, fat, and sodium. It lacks the correct amount of fruits, vegetables, whole grains, and lean protein. There are long-term health effects of this diet, including diabetes, heart disease, and obesity. Some Americans become deficient in nutrients including vitamins D, E, and C, fiber, calcium, and potassium.
Vitamin and mineral deficiency can lead to poor health and needs to be addressed by diet and supplements. To avoid deficiencies, follow healthy-eating guidelines such as these:
Dietary Guidelines for Americans is a large document that’s updated every five years. It provides advice on what to eat and drink to meet nutrient needs, prevent disease, and promote health.
The MyPlate website describes a healthy way of eating called the “Healthy US–Style (HUSS) dietary pattern, which is a more balanced alternative than the SAD. It includes nutrient-dense foods like fruits, vegetables, lean protein, grains, and low-fat dairy with limited sugar and fat.
The Mediterranean, DASH, MIND, and vegetarian diets are also excellent ways of eating that promote health and reduce risk of obesity and chronic disease.
Seeing why supplements are extra
Depending on what you eat, how much you eat, your stage of life, and perhaps what health issues you have, you may need more nutrients than you can get from your diet. Supplements are “extra” because you use them in addition to the nutrients that you already get in your foods. Extra can bring you up to normal RDA levels.
Extra can also mean going above and beyond these essential nutrients. Extra vitamins might be vitamin C if you are trying to reduce the severity of a cold. It could mean echinacea or another herbal or botanical for immunity or other purposes. Extra could mean more protein if you are trying to build muscles or are athletic.
Here are some examples of how supplements may be used:
Correcting deficiencies, such as low vitamin D, B12, or iron.
Preventing health conditions, such as anemia (low iron) or osteoporosis (taking calcium)
Supporting health goals — for example, taking glucosamine for joint health
Enhancing performance, such as when athletes take supplements for energy and improving muscle strength.
Supplements can help in a variety of health situations, but you should always talk to your healthcare provider before taking supplements.
Here are some other situations where you may need supplements:
Different life stages
Infants:
Infants may need vitamin D, iron, maybe B12 and choline. This will depend on the maternal diet if the baby is breastfed.
Toddlers and older children:
If toddlers are not getting enough from their food intake plus breast milk or formula, they may need vitamins A, D, iron, and zinc. Older children may also need these supplements for growth and development if they don’t get enough from foods.
Pregnant and lactating women:
Prenatal vitamin containing folate, other nutrients critical for fetal growth and development and maternal health
Adults older than 50:
A multivitamin, calcium, vitamin D, and B12 because absorption of some vitamins decreases with age, more D and calcium are needed for bone support, and sometimes older people eat less and do not get everything they need from food
Athletes or people in physically demanding jobs:
Extra protein and energy (carbohydrates) to improve muscle strength and energy, respectively
Certain lifestyles:
Vegetarian:
B12 and omega-3
Vegan:
Calcium, B12, omega-3, and vitamin D
Busy people who eat on the go:
A multivitamin to fill in gaps in a diet that may lack nutrient-rich foods
People with health-related deficiencies or health-related goals
Limited sun exposure:
Vitamin D
Anemia or during menstruation:
Iron or B vitamins depending on the type of anemia.
Poor iron absorption or for a fruit-poor diet:
Vitamin C
Heart and brain support:
Omega-3 fatty acids
Poor gut health and gastrointestinal issues:
Probiotics
Anti-inflammation:
antioxidants such as vitamins A, E, C, and green tea extract
Glucosamine and chondroitin sulfate: Joint health
Addressing prevention and certain diseases states
Bone health/osteoporosis:
Calcium and vitamin D
Heart health:
Omega-3 fatty acids (fish oil or plant based), CoQ10 if taking statins
Spina bifida in infants:
Maternal folate supplements
Vision:
Vitamin A, C, E, beta-carotene, zinc, omega-3 fatty acids, lutein zeaxanthin, bilberry extract
Cognitive and mental health:
B vitamins important in nerve function and metabolism, magnesium, ashwagandha
Enhanced immunity:
Vitamins A, C, D; zinc; elderberry; echinacea
Recognizing the limitations of supplements
There are some limitations to supplements:
Toxicity: It’s possible to overconsume vitamins, particularly the fat-soluble vitamins, which are A, D, E, and K. When you take too much, they can accumulate in the body and can cause damage. Each vitamin has an upper limit (UL), beyond which toxicity can occur.
Be sure to follow the Recommended Dietary Allowance (RDA) for any supplement, which is defined as “the levels of intake of essential nutrients that, on the basis of scientific knowledge, are judged by the Food and Nutrition Board to be adequate to meet the known nutrient needs of practically all healthy persons.”
The Food and Nutrition Board is part of the National Academies, a nonprofit, nongovernmental organization committed to evidence-based information and leadership.
Bioavailability:
Vitamins are generally more available to your body when you get them from foods. Supplements that are chemically synthesized may not be as available for use as food-based vitamins.
Quality control:
There are FDA guidelines that manufacturers are required to follow for supplement labeling, marketing, and safety, but the products are not approved by the FDA before marketing. The FDA does not require that supplements are effective, but the FTC regulates health and safety claims. Look for the seals from third-party certifiers to decide which products to buy. (Read more in
Chapter 13
.)
Supplements’ presentation, labeling, and advertising must not claim or imply that they can prevent, treat, or cure human disease.
DISTINGUISHING BETWEEN NUTRIENTS FROM FOODS AND SUPPLEMENTS
Because your body cannot make the essential vitamins and minerals, you must get them by ingesting from foods or supplements. If you get enough from your food, then you do not need supplements. If you have a limited diet for any reason, though, you must supplement with the necessary vitamins to make sure that you’re getting the RDA for all these essential micronutrients.
Protein, carbohydrates, and fats (the macronutrients) also have recommended amounts:
Proteins: The recommended amount is 0.8 gram per kilogram of body weight or 0.36 gram per pound of body weight. You can also roughly calculate the amount at between 10 percent and 35 percent of your daily calorie intake.Carbohydrates: This category of macronutrient should make up 40 percent to 60 percent of your daily calorie intake.Fats: The recommended amount of dietary fat is 20 percent to 35 percent of your daily calorie intake.Understanding the Science and Business of Supplements
The global vitamin and dietary supplement market is growing. Between 2012 and 2022, there were more than 69,000 scientific articles on dietary supplements published, and there were many more marketing publications produced by manufacturing and sales companies.
The growth of the market means that supplements are widely available from all kinds of retailers. You can find them at online retailers such as Amazon. Direct-to-consumer brands often have personalized nutrition models and sell subscriptions based on your need. The traditional way to buy vitamins is strong as well; retailers such as Costco, CVS, and Walgreens have their own labels but also sell products from major brands such as Centrum, Nature Made, and GNC. Supplements are being manufactured by pharmaceutical and food companies such as Nestle, Pfizer, and Abbott. There is an abundance of supplement companies, such as NOW, Garden of Life, New Chapter, Gaia, MegaFoods, Metagenics, Pure Encapsulation, Life Extension, and many more. Herbalife and Amway are also still big players.
Buying from a reputable company is always important, but even then, you need to do your research, read labels, understand health claims, and match your needs with the product. Some brands may contain unwanted dyes or fillers.
Supplements are also being sold illegally worldwide, which increases the risk for adulteration and possibly dangerous side effects. Certain types of supplements are more prone to online sales and marketing and may contain ingredients that are not included in the labeling or may exceed upper limits of safety. Some online products have been shown to contain things like lead or arsenic or to be adulterated with dangerous compounds. Be especially careful with supplements in the following categories: sexual enhancement, weight loss, and body building. I always recommend buying from well-known and reliable sources.
Here are some of the growing areas of nutrition and supplements and future areas of interest:
Personalized nutrition:
This is understanding a person’s genetics, health, and lifestyle and deciding which supplements are appropriate based on this evaluation.
Nutrition and genetic testing:
Micronutrient testing, genetic testing, microbiome analysis, and food allergy testing help to personalize nutrition and supplement recommendations.
Gut health:
Probiotics and prebiotics sales are growing due to supportive evidence of their role in digestive health and mental health.
Herbal and botanical supplements:
These are used in a variety of preventative and health issues. A program called CARBoN (Consortium for Advancing Research on Botanical and Other Natural Products) through the ODS promotes research on the safety and effectiveness of botanicals and how they work to benefit health. They can act as antioxidants and aid with immunity, digestive health, sleep, and more.
Products with sustainably sourced ingredients and responsible packaging:
These include food-based supplements and products with fewer additives and fillers. They may be organic, gluten free, or kosher.
Weight loss:
Specialized vitamins are being developed as more people start GLP-1s medications and undergo surgery for weight loss.
Chapter 2
Taking a Closer Look at Nutritional Biochemistry
IN THIS CHAPTER
Navigating complicated cellular processes
Finding out how food impacts cells and organs
Understanding how poor nutrition can lead to changes in metabolism
Examining metabolism as the root chronic disease
When I earned my PhD in nutritional biochemistry and nutrition from the (no longer in existence) department of food science and nutrition at MIT, it was the late 1970s and early ’80s. It may be hard to believe, but what I learned then as it relates to health and wellness hasn’t changed that much!
What has changed dramatically is that more people all over the world are suffering from obesity and chronic diseases. Another thing that’s changed is the food supply, which is different in terms of the number of products on the market, the increase in processed foods, larger portion sizes, and the amount of takeout and restaurant food people eat. All of this has led to many people being overfed and undernourished and experiencing vitamin deficiencies and metabolic disorders.
Nutritional biochemistry is the scientific study of how nutrients and food components interact with your biological processes. It focuses on nutrient absorption, biochemical processes, metabolism, and the impact on health and disease. It’s the study of how nutrients such as proteins, fats, carbohydrates, vitamins, and minerals are digested, absorbed into the blood, and used in the body to create energy, build tissues, and function in the numerous bodily functions. Nutritional biochemistry is based in science. By understanding it and your metabolism, you can personalize and optimize your nutrition to support your health and longevity.
These days, I focus on metabolic health, with the goal of helping people keep their metabolism working efficiently. Metabolism in your cells and organs refers to thousands of processes that turn food into energy that can be used or stored. It also refers to the creation of building blocks or intermediates of metabolism that are used to create things like muscles and bones.
In this chapter, you find out how complex human metabolism is and how the essential vitamins and minerals are an integral part of biochemistry of our cells. These can come from food or supplements. For example, vitamins and minerals are essential for enzymes to work or for hormones to be synthesized. I hope to give you a better understanding of why nutrients from foods and supplements are important to everyday working of your body and general health and wellness. Throughout this book, you discover more about nutritional biochemistry and how to optimize your health through food and use of supplements.
Examining Biochemistry in Our Cells
Biochemistry is the area of science that refers to the plethora of interactions and transformations of molecules that happen inside the cells of an organism — many of them simultaneously. It’s the understanding of life processes that support your body at the cellular level. Metabolism is the sum of all the biochemical reactions in your cells — which might be millions.
Understanding biochemical reactions and enzymes
A biochemical reaction is when two or more molecules (called reactants) act together to create a new set of molecules (called the products). The reactions of metabolism are organized into metabolic pathways, in which one chemical — such as a fat, carb, or protein — is converted to its breakdown products through multiple steps.
Each step is catalyzed by an enzyme to speed up the reaction. An enzyme is a protein that has a very specific action of bringing together molecules in a way that makes them react with each other to form something new. Enzymatic reactions often have complex mechanisms that require helpers in the form of cofactors or coenzymes. These are often vitamins or minerals and are necessary for the reaction to occur.
There are many types of metabolic reactions. They can be categorized as anabolic or catabolic. (See Figure 2-1.)
Anabolic reactions
are those that build a larger molecule from smaller ones and require energy. An example is that you make cholesterol in your body and hormones from it! Cholesterol is the precursor to steroid hormones, testosterone, estradiol (estrogen), progesterone, cortisol, and aldosterone. Other examples of these anabolic reactions are the biosynthesis of DNA/RNA, protein, carbohydrates, or lipids.
Catabolic reactions
are those that break down larger molecules to smaller ones and give off energy. A good example of this is the breakdown of blood sugar (glucose) to smaller molecules and adenosine triphosphate (ATP), which is a source of energy for your cells.
An important example of these reactions is called the Krebs cycle. This pathway, along with oxidative phosphorylation, produces cellular energy as ATP in your cells. These metabolic pathways convert proteins, fats, and carbohydrates into energy that your body needs. Vitamins and minerals are essential for many of these enzymatic reactions to catalyze them or speed them up.
VectorMine/Adobe Stock Photos
FIGURE 2-1: Two types of metabolic reactions: anabolic and catabolic.
The following are some common types of biochemical reactions:
Group transfer:
Making new amino acids that can be used for protein synthesis.
Formation of carbon double bonds:
For example, hydrogenation of oils to make margarine.
Hydrolysis reactions:
Either adding water or taking it away (dehydrating) to make macromolecules like proteins, carbs, lipids, DNA/RNA.
Oxidation reactions: Transferring electrons between two substances.
You may have heard of antioxidants, which help reduce oxidation in your body to lower inflammation. I cover supplements that are antioxidants and how to use antioxidants to lower inflammation throughout this book.
Examining the function of vitamins and minerals in enzymatic reactions
Vitamins (or molecules derived from vitamins) and minerals are nonprotein “helper molecules” that are essential for enzymes to properly function. They are called cofactors or coenzymes, and there are many examples of these in metabolism in all living organisms, but my focus is on humans, of course!
Two types of cofactors:
Inorganic ions such as zinc, iron, or copper
Organic molecules (called coenzymes) that are mostly vitamins or products derived from vitamins
Cofactors or coenzymes are essential for enzyme functioning and maintaining metabolic health. This is a major reason why vitamin and mineral intake is crucial to metabolism. An absence of a vitamin can change a biochemical reaction, and that in turn can affect overall metabolism.
Here, I list vitamins and the biochemical reactions you need them for. They’re needed in small or trace amounts for normal growth and health.
Vitamin A:
Forming vision pigments and the functioning of epithelial cells, which form a thin protective layer on many internal and external surfaces of your body
Vitamin D:
Increases the body’s absorption of calcium and phosphorous
Vitamin E:
Acts as antioxidant
Vitamin K:
Forming the prothrombin enzyme that’s responsible for blood clotting
Vitamin B1:
Forming the thiamine pyrophosphate coenzyme involved in carbohydrate metabolism
Vitamin B2:
Forming the FAD (flavin adenine dinucleotide) coenzyme for oxidation-reduction reactions in the Krebs cycle and other metabolic pathways that form energy (ATP); important for fat, carbohydrate, and protein metabolism
Vitamin B3:
Forming the NAD (nicotinamide adenine dinucleotide) and NADP (nicotinamide adenine dinucleotide phosphate coenzymes for oxidation-reduction reactions critical to pathways that form energy (ATP)
Vitamin B5 (pantothenic acid):
Forming coenzyme A (CoA) that’s essential for fatty acid metabolism, the Krebs cycle, and energy production
Vitamin B6:
Forming pyridoxal phosphate coenzyme for transferring amino acids in amino acid metabolism; transforming glycogen in the liver to glucose when needed for energy
Vitamin B12:
Forming methylcobalamin coenzyme for intramolecular rearrangements essential for fatty acid metabolism and homocysteine metabolism
Biotin:
Facilitating carboxylation reactions, forming fatty acids and glucose that are used for energy, and helping in amino acid and carbohydrate metabolism
Vitamin B9 (folic acid):
Forming tetrahydrofolate coenzyme for carrier of one-carbon units
Vitamin C:
Acting as an antioxidant and aiding in the formation of collagen
Choline:
Acting as a precursor to neurotransmitter formation and providing methyl groups for DNA synthesis and cell growth
And here are some examples of the roles of minerals in biochemical reactions:
Iron:
A component of various enzymes involved in the Krebs cycle, it is integral to the formation of hemoglobin and helps in the proliferation and maturation of immune cells.
Zinc:
It’s a cofactor for more than 300 enzymes that catalyze many reactions, including DNA and protein synthesis.
Selenium:
This cofactor in thyroid hormone metabolism acts as an antioxidant that protects cells from oxidative damage and is important in immune cell function.
Copper:
This cofactor for antioxidant enzymes has a role in synthesizing collagen and elastin and is involved in iron metabolism and red blood cell formation.
Iodine:
It has a role in thyroid hormone synthesis.
Digging into other roles of vitamins and minerals
In this section, I give some examples of other important functions served by vitamins and minerals.
Body fluid balance is important in health and disease and is critical to homeostasis (self-regulation of an organism to maintain stability and survive) of your body. It involves not only the total water in your body but also the water inside and outside of your cells. Drinking water is clearly part of maintaining fluid balance, but the way your body controls the fluid intracellularly (inside cells) and extracellularly (outside cells) in your body involves minerals, including sodium, potassium, chloride, and magnesium:
Sodium is a positively charged electrolyte that’s mostly in the extracellular fluid. It helps regulate blood volume and blood pressure.
Potassium is a positively charged electrolyte that’s mostly inside the cell. It works closely with sodium to balance and regulate blood pressure.
Magnesium is a positively charged electrolyte that helps by aiding the transport of potassium and sodium across cell membranes.
Chloride is a negatively charged electrolyte that helps with the electrolyte balance inside and outside of the cell.
Proper fluid balance is essential and supports cellular hydration, nerve function, and muscle contractions.
Vitamins and minerals also play a role in immune response. Vitamins A, D, C, and E and the minerals zinc, iron, and copper all support immune function in different ways. Each of these will be discussed throughout the book, specifically in Part 3.
Vitamin K is responsible for making 4 of the 13 proteins that are needed for blood clotting. Blood clotting is important when you get wounded and are bleeding. Calcium also works together with fibrinogen, a protein, in the clotting process. There are a series of reactions in the clotting “cascade” that involve the breakdown of platelets in your blood that react with fibrinogen to create a mass called fibrin. When this mass is outside the body, it hardens to form a scab.
Red blood cell (RBC) production takes place in the bone marrow. The hormone that controls this is called erythropoietin, which is made by the kidney. Iron, vitamin B12, and folate are essential to the production of RBCs.
Vitamin D, calcium, phosphorous, and protein are important for bone formation. Protein acts as the scaffold upon which calcium and phosphorous form and harden. Vitamin D helps your body absorb calcium in the gut and into the bloodstream.
Appreciating Your Metabolism and Metabolic Health
You may feel like your metabolism is slow, fast, or just right. How do you know? And what happens to your metabolism as you age or as you go through hormonal changes. How much of your metabolism can you control?
Good metabolic health is what you experience when thousands and thousands of biochemical reactions in your body are working well. It’s when your body is correctly processing food into energy for all of its uses, including creating the building blocks necessary for bodily functions of all kinds. This sounds like a daunting task, and it is; living organisms are truly remarkable. Metabolic health is important for your health and daily functioning and avoiding chronic diseases. Vitamins and minerals from foods and supplements are essential for maintaining good metabolic health.
You need a minimum amount of energy just to carry out your basic processes. This is called your basal metabolic rate (BMR). It might also be called your resting metabolic rate (RMR), but the two things are actually a little different. BMR is the minimal energy needed just to exist, whereas RMR is the sum of the amount of energy required to keep your body functioning. (See Figure 2-2.)
BMR can be calculated using your height, weight, age, and sex. There are many online calculators that you can use to calculate your BMR, which gives you a number in calories per day that you need to support your basic bodily functions. I happen to like the MyFitnessPal app, which many of my clients use. Noom, Lose It!, and other apps also have BMR calculators.
The online calculators can also help you determine your daily caloric needs for supporting your body. This number is the combination of your BMR plus the energy used for daily activities and physical exercise, and it’s known as your total energy expenditure(TEE).
olenka758/Adobe Stock Photos
FIGURE 2-2: The breakdown of RMR by different organs and tissues that use energy.
