enter image description here
Photo by Polina Tankilevitch

You've likely heard this advice before: Maintain your health with the appropriate blend of vitamins. But you might ask, which ones exactly, and should I take supplements or get the nutrients from my diet?

The optimal approach is to maintain a balanced diet. However, supplements can effectively fill in the nutritional gaps when they occur.

Antioxidants

This category comprises vitamin A -- encompassing retinol, beta carotene, and carotenoids --, vitamin C, and vitamin E. They seem to have a role in shielding you from minuscule particles your body produces, known as free radicals, that can damage cells.

Antioxidants might reduce the risk of certain health issues and decelerate aging. Some scientists also believe they aid in enhancing the immune system, your body's guard against pathogens.

Antioxidants encompass:

Beta-carotene. This is converted by your body into vitamin A, a nutrient beneficial for eyesight, soft tissue, and skin. It can be found in foods such as apricots, cantaloupe, carrots, guava, kale, papaya, peaches, pumpkins, red peppers, spinach, and tomatoes.

Vitamin C, also known as ascorbic acid. This vitamin assists in wound healing and the production of red blood cells. It also elevates levels of the brain chemical norepinephrine, enhancing alertness and concentration.

Research indicates that under high stress or with aging, levels of ascorbic acid decrease. Vitamin C can be obtained from foods like broccoli, grapefruit, kiwi, oranges, peppers, potatoes, strawberries, and tomatoes.

Vitamin E, also referred to as tocopherol, which includes related compounds known as tocotrienols. This vitamin is essential for maintaining cellular health. It may also slow the aging process. However, excessive daily intake can increase your risk of bleeding. This nutrient can be found in foods such as corn oil, cod-liver oil, hazelnuts, peanut butter, safflower oil, sunflower seeds, and wheat germ.

B Vitamins

There are several kinds of these nutrients, and they're all beneficial for your body. However, three of them -- vitamins B6, B12, and folic acid -- are particularly crucial.

Vitamin B6, also referred to as pyridoxine, is needed for optimal brain function and to assist your body in converting food into energy, a process known as metabolism. Overconsumption can be harmful, so it's best to obtain this nutrient from your diet. Foods rich in Vitamin B6 include fish, potatoes, chickpeas, avocados, bananas, beans, cereals, meats, oatmeal, and poultry.

Vitamin B12 is also vital for metabolism and aids your body in the production of red blood cells. It can be found in cheese, eggs, fish, meat, milk, and yogurt. Older adults, individuals with anemia, vegans, and vegetarians should consult with a doctor to ensure they're getting an adequate amount.

Folate (folic acid) is essential for the development of a healthy brain and spinal cord. It also produces DNA and RNA, the building blocks of cells, and prevents DNA alterations that can result in cancer. Both adults and children require it to produce normal red blood cells and prevent anemia. It's especially important for pregnant women as it helps prevent birth defects like spina bifida.

Foods high in folate include spinach and other leafy greens, asparagus, citrus fruits, melons, strawberries, fortified grains, legumes, chickpeas, black beans, kidney beans, eggs, and liver.

Vitamin D

While it's termed a vitamin, it actually functions as a hormone. It facilitates the movement of calcium and phosphorus -- crucial minerals for maintaining strong bones -- into your bloodstream. When your body lacks sufficient vitamin D, it extracts calcium and phosphorus from your bones. This gradual process thins them out, leading to conditions like osteoporosis, which increases your fracture risk.

Vitamin D can be obtained by consuming eggs and fish, particularly salmon, mackerel, and sardines. However, many middle-aged and older adults might need to source their requirements from "fortified" foods, which have the nutrient added by the manufacturer, or from supplements.

Vitamin K

This vitamin plays a significant role in maintaining bone strength and aiding blood clotting in older individuals. The optimal food sources include green leafy vegetables, soybean oil, broccoli, alfalfa, cooked spinach, and fish oil.

Foods vs. Supplements: What's the Optimal Choice?

The majority of dietitians recommend obtaining essential vitamins from foods rather than depending on supplements. However, it's crucial to consult with your doctor to determine what's most suitable for your specific needs. Always adhere to their guidance to avoid exceeding the recommended intake.

Sorces: