Health Benefits of Multivitamin and Mineral Supplements

Multivitamin and mineral supplements help ensure one is getting sufficient vitamins and minerals required for the body to function properly.

While a healthy, nutritious diet is always better than having to rely on taking supplements, in some cases multivitamin and mineral supplements may be necessary to ensure the body and mind are able to work properly. Multivitamin and mineral supplements, as well as individual vitamin boosters, are widely available and relatively inexpensive, from pharmacies and health food shops.

Multivitamin and Mineral Supplements - Health Benefits

The main advantage of taking daily multivitamin and mineral supplements is that they are able to make up for anything that is lacking in a person's diet. Those most likely to benefit from taking such a supplement, include dieters, allergy sufferers, vegans, fast-food junkies and pregnant women. In Sports Supplements, Bean (2007) highlights health benefits associated with multivitamin and mineral supplement, to include the following:

* Vitamin A - normal vision, healthy skin
* Carotenoids - protection against some cancers, reduce muscle soreness
* Thiamine/Riboflavin/Niacin - converts carbohydrate to energy
* Vitamin C - healthy bones, teeth, gums, immune function
* Vitamin E - normal cell growth/development, protection against heart disease
* Calcium - builds bone and teeth, blood clotting, nerve/muscle function
* Iron - prevents anaemia, red blood cell formulation
* Zinc - healthy immune system, wound healing
* Magnesium - healthy bones, muscle/nerve function
* Potassium - fluid balance, muscle/nerve function
* Selenium - helps protect against heart disease/cancer

Multivitamin and Mineral Supplements - RDA and Side Effects

It is important to be aware of certain side-effects which can result from taking too high a dosage of different vitamins and minerals. In order to ensure one is sticking to a safe amount of key vitamins and minerals, check labels for the RDA, or 'recommended daily amount.' The RDA provides guidelines as to typical daily requirements of essential vitamins and minerals, although athletes may need more than the average person.

Bean (2007), identifies side-effects associated with taking too high an amount of vitamins and mineral supplements, as follows:

* Vitamin A - liver/bone damage, harm to unborn baby
* Carotenoids - reversible orange tinge to skin
* Riboflavin - yellow urine
* Niacin - hot flushes
* Vitamin C - diarrhoea, excess urine formation
* Calcium - interferes with mineral absorption
* Iron - constipation, stomach pain
* Zinc - interferes with iron/copper absorption
* Magnesium - diarrhoea
* Selenium - nausea, vomiting, hair loss

As highlighted above, multivitamin and mineral supplements help ensure the body gets sufficient nutrients. Those most likely to benefit from taking such supplements, include athletes, dieters, vegans and allergy sufferers. However, it is equally important to make sure the RDA is followed, as excessive amounts of vitamins and minerals, can lead to symptoms such as constipation, diarrhoea, nausea and vomiting.

First published Jul 26, 2010 Kate Le Page

Source:

Bean, A. (2007) Sports Supplements London: A & C Black