VITAMINS AND MINERALS: HOW MUCH SHOULD WE TAKE?

Either deficient or excessive intake of these substances will cause different illnesses, sometimes even leading to death.

Vitamin and minerals are micronutrients but significantly nourish all body functions. Either deficient or excessive intake of these substances will cause different illnesses, sometimes even leading to death.

Based on the physical properties, Vitamins are classified into two groups: Water-soluble vitamins such as vitamin B, C, etc. and fat-soluble vitamins including vitamin A, D, E, etc.

Minerals are substances such as iron, zinc, copper, gold, calcium, magnesium,  sodium, potassium, chlorine, phosphate, sulphate and etc. Minerals make up about 4% of body weight. A typical 50-kilogram person has around 2 kilograms of minerals.

Our bodies need a minimum amount of minerals supplied to sustain natural processes. These substances are provided through meals, drinking water, or in the form of tablets or capsules when they can not be synthesized by the body itself.

The more, not the better

It is a common belief that large doses of vitamins are something like a tonic. However, what people have been unaware of is vitamin supplements are also medicine or chemical substances, overdoses of which can be poisonous by any means. Prolonged excessive intake of two fat-soluble vitamins A and D can lead to acute poisons. Vitamin A is often associated with vision development and cellular growth and maintenance. This vitamin, which can easily taken through oral administration, is found useful in treatment of psoriasis, acne, dry hair syndrome, hair fractures, etc. Being poisoned by vitamin A can be visually detected by complications of brain swelling and severe liver damage, both of which can threaten one’s life. As a result, be cautious when taking high doses of vitamin A for a long period. Usage under prescription and close monitoring of doctor is preferable.

Pyridoxine, so-called vitamin B6 is commonly used for treatment of dizziness and menopausal disorders. Overdose of this vitamin in a long period can damage central nervous system.

Acid ascorbic, or vitamin C is said to help increase body resistance. A shortage of vitamin C makes blood vessels fragile, thereby leading to blooding under the skin. In the past, such cases were found  among sailors after months of traveling at sea without intake of vegetables, and fresh fruits. Vitamin C is present in green trees, vegetables and fruits such as lemons, oranges, tangerines, grapefruits, cabbages and etc. and is especially advantageous if properly used.  Our bodies require a higher demand for vitamin C than any other vitamin supplements.

A normal adult needs about 50-100mg a day, equivalent to a ratio of 1mg vitamin C out of 1kg body weight. In addition to positive cardiovascular effects, Vitamin C has long been recognized to increase resistance against colds and flu. High dose from 1 to 4 grams of vitamin C per day can shorten cold-infected period by 30%. Conversely, improper dosage of over 2 grams per day for months can do harm to stomach due to its nature of acid. Worse, overdose of vitamin C escalates calcium oxalate concentration in the urine, accumulating into kidney stones. It is highly recommended, therefore, that 0.5 – 1 gram Vitamin C per day will do good to your health and helps fight against atherosclerosis syndromes. Prolonged usage of vitamin C should be also under doctor’s prescription.

Deficiency is even more dangerous

Insufficient supplement of Vitamins are causes of many dangerous diseases: vitamin A deficiency results in night blindness, decreased resistance; lack of vitamin C causes blooding under the skin; deficit vitamin B1 leads to edema, heart failure; while anemia, neuritis result from deficiency in Vitamin B12, rickets is due to deficit vitamin D, etc.

Minerals are also significantly involved in a plenty of chemical reactions, determining operation of natural processes in the body. Minerals are the main components structuring several major organs in the body, in which: calcium is a major constituent of bones, hemoglobin involved in oxygen transport in red blood cells is mainly composed of iron.

Lack of minerals brings adverse affects to health: calcium deficiency causes limb twitching, while cramps, arrhythmias are the results of deficit potassium.

How to prevent vitamin and mineral deficiency?

It is essential to include plenty of sufficient vitamin and mineral-containing foods in daily diet. In cases of physical weaknesses, the elderly, people with prolonged serious illness, supplements of vitamins and minerals should be taken to meet the body demand. Studies looking at people with average age from 48 to 78 revealed that there had been positive improvements in their health. Evidently, reduced fatigue, higher concentration, gaining appetite, sleeping more easily with longer period, etc. had been  recorded after 4-10 weeks of having vitamin and minerals supplements.

Vitamin and minerals are the foundation of lives, which can be easily absorbed through daily diet and drinking water. Not until prolonged insufficiency of these substances turns into pathologic manifestations, do we acknowledge its necessity to our health, which is sometimes even too late.  Timely supplement of what your body demands is actually the key to a healthy life.