Articles > What Vitamins and Minerals Should I take?

Anyone who is in perfect health and eats a well-balanced diet gets all the vitamins and minerals he needs from the food he eats. This is the age old advice of doctors, but do you know such a person today?

Do you know anyone who is in perfect health?
Breathes pure clean air on a daily basis?
Eats only all natural fruits and vegetables organically grown in pesticide-free certified undepleted soils?
Never touches any foods processed with toxic preservatives and additives?
Drinks only clean, pure water from unpolluted underground springs?
Refrains from all drugs and poisons including alcohol, tobacco, caffeine, and sugar?
Never takes prescribed or over the counter medication with all its physically damaging side effects?

At one time, the American diet did indeed provide all the nutrients necessary for good health and vitality. Chances are your grandparents were stronger than Arnold Schwarzenegger, and had more stamina than any ten of today’s teenagers. If you had mentioned taking vitamins to them, they would have laughed and considered throwing you over the barn just to see if you would bounce. They were a strong hardy people as a result of their lifestyle and natural mineral rich, vitamin- packed foods. This was long before today’s custom of picking green tomatoes and artificially ripening them with gas, long before the government certified that our soils were depleted, long before choking smog and dirty water began to saturate your body with destructive free radicals, and long before almost all your food was highly processed and packed with toxic additives and preservatives.

Your grandfather’s immune system never had to respond to an attack resulting from a mystery meal consisting of MSG, rat poison, artificial fats, and other poisonous additives so common in today’s diet. Today, your body is called upon to meet many challenges that were unheard of fifty years ago. You must nurture your immune system like your grandparents took care of their garden – supplementing with vitamins, minerals, and trace elements.

Fortunately, today’s doctors are aware of the deficiency in diets and are more informed on the value of nutrition. They now know that adequate nutrition is vital to good health. Unlike their predecessors, many doctors today now prescribe supplementation.

Vitamins help regulate metabolism, help convert fat and carbohydrates into energy, and assist in forming bone and tissue. Vitamins can not be assimilated without minerals, which are constituents of the bones, teeth, soft tissue, muscle, blood, and nerve cells. They are vital to overall mental and physical well-being. The more deficient your diet becomes, the greater your craving for sweets and alcohol, which serves only to further deplete your body of needed vitamins and minerals.

Listed below are just some of the nutrients we need everyday!

Vitamin A
Benefits: Prevents and fights infections. Necessary for growth and repair of body tissues and building of red blood cells (hemoglobin). Lubricates mucous membranes. Assists in the protection of mucous membranes of the mouth, nose, throat, lungs, and vagina, thereby reducing susceptibility to infections. Protects against smog and environmental pollutants. Improves eyesight. Aids in bone and teeth formation. Gives a healthy glow to the skin.
Deficiency symptoms: Chronic fatigue. Anemia. Night blindness. Vaginal dryness. Premature aging of skin. Dry dull hair. Dry, scaly, splotchy skin. Chronic respiratory problems. Bacterial infections.

Beta Carotene is a precursor of Vitamin A and can be converted to Vitamin A by the body. The carotene not converted to Vitamin A also has major benefits. Current medical research shows that foods rich in Beta Carotene will help reduce the risk of lung cancer, cervical cancer, and certain oral cancers. It is a powerful antioxidant which protects the fatty layer of cells from damage by free radicals. It protects against sun and radiation and is a potent stimulator of the immune system.

Vitamin D
Benefits: Required for healthy bones and teeth. Allows absorption of Calcium and Phosphorus in the intestine. Maintains a stable nervous system and normal heart action.
Deficiency symptoms: Osteoporosis. Rickets. Tooth decay. Softening of bones. Improper healing of fractures. Lack of vigor. Muscular weakness. Inadequate absorption of Calcium. Retention of Phosphorus in the kidneys.

Vitamin E
Benefits: Increases oxygen in the bloodstream. Inhibits and reduces the oxidation of unsaturated fatty acids of the tissues. Inhibits development of and protects against free radicals, which cause negative physiological changes and disease. Supplies nutrients to the cells and keeps you looking younger by retarding cellular aging due to oxidation. Relieves fatigue. Strengthens capillary walls and dissolves and prevents blood clots. Improves circulation. Protects lungs against air pollution. Prevents sterility, muscular dystrophy, calcium deposits, and many heart conditions.
Deficiency symptoms: Creatine in the urine. Blood clots and rupture of red blood cells. Loss of reproductive powers. Lack of sexual vitality. Abnormal fat deposits in muscles. Leg cramps and restless legs. Degenerative changes in the heart and other muscles. Dry skin.

Vitamin K (Phytonadione)
Benefits: Help in preventing internal bleeding and hemorrhages. Promotes proper blood clotting. Reduces excessive menstrual flow.
Deficiency symptoms: Colitis. Celiac disease. Sprue. Excessive diarrhea. Nose bleeds.

Vitamin C (Ascorbate, Corn Free)
Benefits: Reduces effects of many allergy producing substances (a natural antihistamine). Essential for healthy teeth, gums & bones. Helps heal wounds, scar tissue, and fractures. Strengthens the immune system. Prevents Scurvy. Builds resistance to infection. Aids in the prevention and treatment of the common cold. Gives strength to blood vessels. Aids in the absorption of iron. It is required for the synthesis of collagen, the intercellular "cement" which holds tissues together. It is also one of the major antioxidant nutrients. Prevents the conversion of nitrates (from tobacco smoke, smog, sausage, lunch meats, and some vegetables) into cancer- causing substances.
According to Dr. Linus Pauling, the foremost authority on Vitamin C,
“Vitamin C will decrease the risk of getting certain cancers by 75%.”
Deficiency symptoms: Tendency to bruise easily. Bleeding gums. Swollen or painful joints. Slow- healing wounds and fractures. Nosebleeds. Tooth decay. Loss of appetite. Muscular weakness. Skin hemorrhages. Anemia. Digestive disturbances. (Studies show that patients with ulcers and H Pylori infections have low Vitamin C levels).

Vitamin B-1 (Thiamin)
Benefits: Helps in the digestion of starches and other carbohydrates. Creates a positive mental attitude. Reduces stress. Provides energy. Essential for healthy functioning of the nervous system, muscles, and heart. Stabilizes the appetite. Promotes growth and good muscle tone. Aids in the treatment of shingles.
Deficiency symptoms: Craving for sweets or alcohol. Frequent abdominal and chest pains. Recurrent fevers of unknown origin. Fleeting pains throughout body. Neuritis (nerve inflammation and swelling). Fatigue. Nerve irritability. Insomnia. Loss of weight. Vague aches and pains. Mental depression. Memory loss. Constipation. Heart and gastrointestinal problems.

Vitamin B-2 (Riboflavin)
Benefits: Assists in the formation of antibodies and red blood cells. Necessary for good vision, skin, nails, and hair. Alleviates eye fatigue and eye pressure. Necessary for carbohydrate, fat, and protein metabolism. Promotes general health.
Deficiency symptoms: Irritated and bloodshot eyes. Eye pain. Some types of Glaucoma. Cracks sores, or lesions on the mouth, lips, and genitalia. Whiteheads. Oily Skin. Purplish tongue. Perpendicular lines on the lower lip. Dermatitis. Retarded growth. Digestive disturbances. Trembling. Sluggishness. Vaginal itching.

Vitamin B-3 (Niacinamide/ Niacin)
Benefits: Alleviates gastrointestinal disturbances. Promotes a healthy digestive system. Improves circulation by opening capillaries and veins. Reduces cholesterol and high blood pressure. Helps alleviate Depression. Treatment for Schizophrenia. Maintains the nervous system. Reduces the effects of dizziness and vertigo in Meniere’s Disease. Helps metabolize protein, sugar, and fat. Increases energy through proper utilization of food. Prevents Pellagra. Creates and helps maintain healthier skin. Reduces desire for sugar and alcohol.
Deficiency symptoms: Sensitivity to sun and skin disorders. Gastrointestinal disturbances. Depression. Chronic Fatigue. Nervousness. Headaches. Vague aches and pains. Irritability. Loss of appetite. Insomnia. Muscular weakness. Bad breath. Canker sores.

Vitamin B-5 (Pantothenic Acid)
Benefits: Improves digestion. Participates in the release of energy from carbohydrates, fats, and protein. Aids in the utilization of vitamins. Promotes growth and health of hair. Improves the body’s resistance to stress. Helps in cell building and the development of the central nervous system. Assists the adrenal glands. Fights infections by building antibodies. May help restore gray hair to its original color.
Deficiency symptoms: Painful & burning feet. Heartburn. Stomach stress. Colon problems. Abdominal Bloating. Vomiting and digestive disorders. Skin abnormalities. Retarded growth. Dizzy spells. Restlessness. Muscle cramps. Dry, lusterless, and gray hair.

Vitamin B-6 (Pyridoxine)
Benefits: Natural diuretic. Balances fluids in the body. Necessary for the synthesis and breakdown of amino acids, the building blocks of protein. Aids in fat and carbohydrate metabolism. Aids in the formation of antibodies. Maintains the central nervous system. Prevents bloating. Promotes healthy skin. Reduces muscle spasms, leg cramps, hand numbness, nausea, and stiffness of hands. Helps maintain a proper balance of sodium and phosphorous in the body.
Deficiency symptoms: Carpal Tunnel Syndrome. Nervousness. Insomnia. Skin eruptions. Loss of muscular control. Anemia. Mouth disorders. Muscular weakness. Dermatitis. Arm and leg cramps. Loss of hair. Slow learning. Fluid retention.

Folic Acid
Benefits: New studies show that Folic Acid in conjunction with Vitamin B6 and Vitamin B12 lower the homocysteine levels in the blood and prevents heart attacks and other cardiovascular disease. Required for DNA and RNA synthesis. Essential for the growth and reproduction of all body cells. Essential to the formation of red blood cells by its action on the bone marrow. Assists amino acid metabolism.
Deficiency symptoms: Heart Attack. Gastrointestinal disorders. Anemia. Vitamin B-12 deficiency. Pre-mature gray hair.

Vitamin B-12 (cobalamin)
Benefits: Regulates the nervous system. Increases energy and agility. Necessary for the formation and regeneration of red blood cells. Helps prevent anemia. Necessary for carbohydrate, fat, and protein metabolism. Promotes growth in children. Needed for Calcium and iron absorption. Improves mental condition and attitude.
Deficiency symptoms: Pernicious or iron deficiency anemia. Fatigue. Dizziness. Poor appetite. Itching. Stinging or burning sensation of skin. Growth failure in children. Nervousness. Neuritis. Neuropathy. Degeneration of spinal cord. Depression. Lack of balance. Loss of motor control.

Biotin
Benefits: Aids in the utilization of protein, Folic Acid, Pantothenic Acid, and Vitamin B-12. Promotes healthy hair.
Deficiency symptoms: Chronic Fatigue. Drowsiness. Muscle pain. Loss of appetite. Depression. Greyish skin color.

Choline
Benefits: Regulates the kidneys. Reduces fat and cholesterol buildup. Prevents fat from accumulating in the liver or blocking gallbladder ducts. Protects against formation of gallstones. Promotes healthy reflexes. Improves brain function and memory. Protects against Alzheimer’s.
Deficiency symptoms: Kidney Disease. Cirrhosis and fatty degeneration of the liver. Hardening of the arteries. Gallstones. Heart problems. High blood pressure. Hemorrhaging. Poor memory. Alzheimer’s.

Calcium
Benefits: Builds and maintains bones and teeth. Regulates heart rhythm. Alleviates insomnia. Helps regulate the passage of nutrients in and out of the cell walls. Metabolizes iron. Assists in normal blood clotting. Helps maintain proper nerve and muscle function. Lowers blood pressure. Important to normal kidney function. Current medical research indicates benefit in reducing colon cancer, cholesterol, and osteoporosis.
Deficiency symptoms: Arm and leg muscle spasms. Softening of bones. Back and leg cramps. Brittle bones. Rickets. Poor growth. Osteoporosis ( a deterioration of the bones). Tooth decay. Depression.

Magnesium
Benefits: Helps prevent heart attacks by regulating the neuromuscular activity of the heart and maintaining normal heart rhythm. Helps prevent calcium deposits, kidney stones, and gallstones. Necessary for proper Calcium and Vitamin C metabolism. Converts blood sugar into energy. Reduces cholesterol. Offers relief from indigestion and heartburn. Aids in bowel regularity. Aids in fighting depression. Prevents Atherosclerosis. Aids in Diabetes.
Deficiency symptoms: Heart spasms. Nervousness. Tension. Tremors. Muscular excitability. Confusion. Gallstones. Kidney stones. Constipation. Blood clots in heart and brain. Brittle bones.

Note: If you drink alcohol or eat a lot of sweets, you definitely need to take a magnesium supplement. Alcohol and sugar deplete magnesium in the body.

Potassium
Benefits: The journal of the American Medical Association recently reported that new studies confirm that potassium is effective in reducing and preventing high blood pressure. Works with sodium to regulate the body's waste balance and normalize heart rhythms. Increases energy. Aids in clear thinking by sending oxygen to the brain. Preserves proper alkalinity of body fluids. Stimulates the kidneys to eliminate poisonous body wastes. Promotes healthy skin.
Deficiency symptoms: High blood pressure. Poor reflexes. Nervous disorders. Respiratory failure. Cardiac arrest. Muscle damage.

Copper
Benefits: Necessary for the absorption and utilization of iron. Helps oxidize Vitamin C and works with Vitamin C to form Elastin, a chief component of muscle fibers throughout the body. Aids in the formation of red blood cells. Decreases liver damage and cirrhosis. Retards development of cancer. Makes the amino acid tyrosine active in pigmenting hair and skin. Helps proper bone formation and maintenance.
Deficiency symptoms: Anemia. Iron deficiency. Gray hair. Chronic fatigue. General weakness. Impaired respiration. Skin sores. Skeletal defects. Rheumatoid arthritis.

Manganese
Benefits: Necessary for the body to create thyroxin, the principle hormone of the thyroid gland. An antioxidant nutrient. Important in the blood breakdown of amino acids and the production of energy. Necessary for the metabolism of Vitamin B-1, Vitamin C, Biotin, and Vitamin E. Activates various enzymes which are important for proper digestion & utilization of foods. A catalyst in the breakdown of fats and cholesterol. Helps nourish the nerves and brain. Necessary for normal bone structure. Maintains sex hormone production.
Deficiency symptoms: Convulsions. Dizziness. Failure of muscular coordination. Loss of hearing. Digestive problems. Blindness and deafness in infants. Paralysis.

Zinc
Benefits: Nature’s tranquilizer. An antioxidant nutrient. Necessary for protein synthesis. Helps in the formation of insulin. Helps heal wounds. Vital for the development of the reproductive organs. Normalizes prostate functions and male hormone activity. Governs the contractility of muscles. Stabilizes blood. Maintains the body's alkaline balance. Helps in normal tissue function. Aids in the digestion and metabolism of Phosphorus. Necessary for synthesis of DNA. Treatment for schizophrenia.
Deficiency symptoms: Delayed sexual maturity. Slow healing wounds. White spots on finger nails. Loss of Taste and/or Smell. Retarded growth. Stretch marks. Fatigue. Decreased alertness. Susceptibility to infections. Tension. Mood swings. Depression. Bulimia. Anorexia. Neurotic States.

Iodine
Benefits: Required for functioning of the thyroid gland. Increases energy. Burns excess fat by stimulating the rate of metabolism. Important for mental agility. Promotes healthy hair, nails, skin, and teeth.
Deficiency symptoms: Enlarged thyroid gland. Reduced production of thyroid hormone. Impaired reflexes. Slow speech and mental reaction. Dry skin and hair. Weight gain. Fatigue. Cold hands and feet. Loss of physical and mental vigor. Skin sores.

Chromium
Benefits: Works with insulin in the metabolism of sugar and stabilizes blood sugar levels. Cleanses the arteries by reducing cholesterol and triglyceride levels. Helps transport amino acids to where the body needs them. Curbs the appetite. Aids in weight loss. Medical research has shown that persons with low levels of chromium in their bodies are more susceptible to cancer, diabetes, and cardiac disease. Helps reduce desire for alcohol.
Deficiency symptoms: Diabetes. Glucose intolerance. Excessive appetite. Weight gain. Atherosclerosis. Heart disease. Some cancers. Exhaustion. Fatigue.

Selenium
Benefits: New medical research shows selenium both prevents and reduces all cancer by high percentages. Specifically decreases prostate, lung, liver, and breast cancer. Prevents free radicals by its powerful antioxidant properties. Protects against heart and lung disease, cystic fibrosis, and degenerative muscle diseases. Preserves tissue elasticity. Slows down the aging and hardening of tissues through oxidation. Helps in the treatment and prevention of dandruff.
Deficiency symptoms: Cancer. Premature aging. Heart disease. Cystic fibrosis. Weakening of muscles. Dandruff. Loose skin.

Molybdenum
Benefits: Aids in fat and carbohydrate metabolism. Necessary for proper iron utilization. Promotes general well being. Helps in preventing anemia.
Deficiency symptoms: none known.

Vanadyl sulfate (Vanadium)
Benefits: Reduces cholesterol. Aids in preventing heart attacks. Regulates sugar and insulin in body. Promotes muscle growth.
Deficiency symptoms: Diabetes

Boron
Benefits: Helps prevent Osteoporosis
Deficiency symptoms: None known

PABA (Para Amino Benzoic acid)
Benefits: Aids healthy bacteria in producing Folic Acid. Aids in the formation of red blood cells. Contains sun screening properties. Aids in the assimilation of Pantothenic Acid. Helps return hair to its natural color.
Deficiency symptoms: Extreme fatigue. Eczema. Irritability. Depressions. Nervousness.
Constipation. Headaches. Digestive disorders. Hair turning prematurely gray

Inositol
Benefits: Reduces cholesterol. Necessary for lecithin formation. Helps breakdown fat molecules. Aids in hair growth and helps to prevent hair loss. Produces a calming effect. Reduces desire for alcohol.
Deficiency symptoms: Eczema. High cholesterol. Dull, dry, graying hair.

Bioflavonoids
Benefits: Strengthens capillaries (blood vessels) and regulates their permeability. Assists Vitamin C in keeping collagen, the intercellular "cement", in healthy condition. Essential for the proper absorption and use of Vitamin C. Prevents Vitamin C from being destroyed in the body by oxidation. Beneficial in high blood pressure. Helps prevent hemorrhages and ruptures in the capillaries and connective tissues. Aids in preventing and healing bleeding gums. Helps in dizziness. Builds a protective barrier against infections.
Deficiency symptoms: Varicose veins. Tendency to bruise and bleed easily. Appearance of purplish spots on the skin.

Vitamins and minerals are also beneficial in helping break destructive habits such as smoking, drinking, or overeating. In many cases, destructive cravings are not cravings for the particular substance, but you experience cravings because your body has a deficiency of a particular vitamin or mineral. When vitamin and mineral levels are satisfied, cravings are alleviated and often disappear.

By Susan Turner

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