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Vitamin Health: The essentials you should add to your diet

By Denisse Rauda | bio | contact

If you’re looking for a way to feel better but you’re not sure what vitamin to take for what ails you, you’re not alone. Be it skin, vision, or bone issues, SVL enlisted the help of Dr. Connie Weaver, a spokesperson for The American Society for Nutrition and Adrianna Rascon, licensed dietician and UTEP nutrition professor to help sort out those vitamin woes.

While everyone could benefit from vitamin intake in general, women’s nutritional needs vary respectively. There are many factors one must consider when deciding which vitamins will benefit you the most. If you’re a woman in reproductive age, for example, both Dr. Weaver and Rascon recommend adding folate to your vitamin regimen. According to Dr. Weaver, folate deficiency can lead to anemia, or in less serious cases—slowed hair and nail growth. Menopausal women, Rascon said, should take a multi-vitamin that does not exceed the daily value. “Calcium intake is what post-menopausal women should closely watch,” stated Rascon. She suggests taking 1200 milligrams a day “in no more than 500mg increments for better absorption.”

Calcium deficiency, however, is a problem that Dr. Weaver said spans across all age groups. She warned of negligible amounts of the mineral and Vitamin D (which is necessary for calcium absorption) in many multivitamins. “Consumers may think multi-vitamins can meet their calcium needs, but most contain small amounts. Multivitamins contain too little vitamin D for many people’s needs,” she stated.

Another thing to keep in mind when undertaking a vitamin regimen is whether it will counteract with any new or current prescription drugs your physician may give you. “Some drugs may require that we avoid the use of a certain vitamin, because it may interact. The most important thing about taking new medications is that we need to listen to our physician recommendations and our bodies. “If our bodies are sending us signals, such as weight loss, thirst, cramping, etc., it’s time to call our doctor,” Rascon cautioned.

Although both experts were adamant about the necessity for consumers to be informed on the specifications and risks when starting vitamin regimens, both also remain keen on going the natural route when it comes to vitamins. “Absorption of vitamins from foods is much better than that of synthetic forms. Plus, you get the fiber, water, and other antioxidants that otherwise you won’t get from a vitamin pill,” Rascon said.

Instead of hitting the vitamin counter, head to the produce section for the vitamins your body needs. Here’s a list of vitamins and foods rich in them to improve your health.

Reproductive age

Folate (spinach, orange juice)

Menopause

multivitamin (seek one with higher levels of calcium)

Post-menopause

Calcium

Acne/Skin Conditions

Vitamin A (carrots, beef,
chicken, liver)

Psoriasis

Vitamin D (milk, eel)

Hair loss/weak nails

Multivitamin and diet rich in fruits and vegetables
Eye Sight
Vitamin A

Immune System Improvement

Vitamin A, Vitamin D, Vitamin C
(citrus, strawberries, papaya)
Vitamin E (asparagus, avocado)

Exhaustion/ Tiredness

Multivitamin, (one high in B-vitamins)

Bone Health

Vitamin D and Calcium.

Heart Health

Vitamin E, Vitamin C
Vitamin B6 (whole grains, nuts)
Vitamin B12 (beef, shellfish)
Folate (romaine lettuce, spinach)