Have you ever been completely distracted by the row upon row of bottles claiming to assist with any illness in the vitamin and mineral aisle? Since these supplements are licensed as foods by the Food and Drug Administration, labels can suggest certain health benefits. However, if the body gets all of the nutrients it needs from the foods you consume, supplementation might not be required. We talked with Dr. Sridevi Yangala of Shore Doctors Community Hospitalists to learn more about vitamins and supplements. Including when he should take them and when he should put them on the shelf.
Vitamin supplements in the diet
Dr. Yangala says that the decision of which supplements are necessary should be determined privately with each patient.
“Vitamins are organic compounds essential for normal metabolism. They have to be ingested within the body as they cannot be synthesized within the body, except for vitamin D. Which enters the body with the help of sunlight because it formed within the skin when exposed to sunlight “
Dr. Yangala claims that a stable adult who enjoys a well-balanced diet high in fruits, vegetables, grains, nuts, and dairy products should not require the use of a multivitamin. However, if a patient prefers to take a multivitamin pill, it is not at all uncomfortable.
According to Dr. Yangala, vitamins are graded depending on their solubility and whether they are soluble in fat or water. Vitamin C and the B complex are examples of water-soluble vitamins. Water-soluble vitamins pass into the kidneys and are excreted in the urine. Fat-soluble vitamins are processed and retained in the liver and adipose tissue alongside fat from the diet.
More is not always better
Vitamin A is used in foods such as milk, butter, and eggs, but it not commonly used in developing countries like ours. Is it, on the other hand, beneficial to increase your vitamin A intake? According to Dr. Yangala, this is not the case. “In several studies, higher vitamin A intake has been attributed to an increased risk of osteoporosis and fractures. As a result, people who eat a vitamin A-rich diet don’t need to take vitamin A supplements.
Vitamin D can be a commonly prescribed vitamin that helps in maintaining skeletal health, preventing falls and osteoporosis. It also helps the absorption of calcium by the body. According to Dr. Yangala, calcium levels, as well as vitamin D levels, should be monitored in high-risk individuals including postmenopausal women, elderly patients. Those with limited exposure to sunlight, and patients who have a known malabsorption problem, such as those patients who have undergone gastric bypass surgery and supplement accordingly.
Vitamin D is available in doses ranging from 600 to 800 international units (IU). The American Geriatrics Society and the National Osteoporosis Foundation recommend 1000 IU a day for people aged 65 and up”. Vitamin D supplementation shown in some trials to reduce the risk of dropping in the elderly. According to the World Health Organisation, vitamin D deficiency linked to an increased risk of colorectal cancer and cognitive decline in Alzheimer’s dementia. Vitamin D levels in the blood should be between 30 and 40 nanograms per milliliter. If the amount of vitamin D consumed reaches 60-80 mg, there is a chance of toxicity.”
When it comes to calcium, the recommended daily intake for people under 65 is 600 to 800 mg. that amount increases to 1000 mg daily over 65 years. Dr. Yangala said that women 50 and older and men older than 70 are suggested to take up to 1,200 mg/day. Including calcium derived from their daily dietary intake.
She suggested that patients review their diet and see what proportion of calcium they are getting. Adding, “There is no need for additional calcium supplements if they are getting adequate calcium through the diet.”
Vitamin C may not cure a standard cold, but it touted as protection against skin system deficiencies, disease, and wrinkles, but again, too much is not an honest thing. Dr. Yangala said that too much vitamin C can cause kidney stones.
Of course, vitamin B 12 found only in animal products. the only source for people on a vegetarian diet is fortified milk and cereals. The deficiency causes anemia, neuropathy, and trouble walking. Supplementation with vitamin 12 of the B complex is important for people on vegan diets and also for those who have undergone bariatric surgery.
“We hear the term antioxidant a lot in the health and wellness community, but most people have no idea what it means. Vitamin C, vitamin E, and beta-carotene are the most common dietary antioxidants, according to Dr. Yangala. She admitted that “free radicals” is another buzzword in the health and wellness community about which most people are unsure. “Free radicals are produced in the body and have been related to cancer and aging prematurely. These free radicals are neutralized by antioxidants, which prevent cell harm.
Food will provide you with what you need.
Dr. Yangala said, “I will not prescribe supplements to my patients”. “My suggestion is to eat a variety of fruits and vegetables, especially yellow and orange fruits and vegetables, green leafy vegetables, citrus fruits, tomatoes, nuts, oils, fish, seeds, and berries of all sorts”. She recommended having antioxidants from cocoa and bittersweet chocolate, which have flavonoids.
The few supplements Dr. Yangala suggested would be glucosamine and chondroitin daily. Because they show to have positive effects in slowing the progression of knee osteoarthritis. She added that there limited evidence that turmeric can provide some relief from osteoarthritis. Dr. Yangala said that patients suffering from anemia or a coffee blood count will enjoy iron supplements. That alcoholics will often take a B-complex vitamin and possibly Bc vitamin because many tend not to follow a diet.
Foods high in nutrients
Dr. Yangala suggested that before looking for supplements, there are readily available foods that should provide so the body must remain healthy. Get the iron you need to fuel your body from oysters, navy beans, soybeans, bittersweet chocolate, liver, lentils, spinach, and sardines. Vitamin 12 of the B complex is abundant in beef, liver, chicken, fish, eggs, cheese, and milk. Get the recommended dose of green leafy vegetables, salmon, liver, eggs, and legumes like lentils, beans, and chickpeas.
Dr. Sridevi Yangala may be a Hospitalist for the Shore Physicians Group at the Shore Center in Somers Point.
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