¿Necesitas un multivitamínico?
A few years ago, the Centers for Disease Control and Prevention noted that only 1 in 10 adults met federal fruit or vegetable recommendations. Vitamins and minerals can be considered essential nutrients required by the body. When the body’s required vitamins and minerals are low, the immune, respiratory and cardiovascular systems can be affected.
What are multivitamin and mineral products?
• Multivitamin and mineral products are supplements that provide a broad range of nutrients. These products may provide some additional nutrients in addition to those included in your daily diet.
• Many times, the daily diet provides insufficient nutrients, therefore, a variety of nutrients can play a role in preventing vitamin deficiencies.
• Some people may take individual vitamins or individual mineral supplements, but one of the benefits of taking a multivitamin-mineral supplement is that the required nutrients are all added to work synergistically in one product.
Before choosing a supplement, we must first learn to read supplement information
• Recommended Daily Value (DV) is the recommended amount of a nutrient that a person should consume or not exceed each day
• In addition, each nutrient has a % DV, which means the percentage of the recommended daily intake of that nutrient in one serving of the product.
• As shown in the example below, vitamins A and vitamina C meet 100% of the daily value. If the DV reaches 100% or higher, it is considered highly potent.
• Take 3 tablets daily with food, 30 servings per bottle (90 tablets)
Multivitamins vs Cognitive Function
Cognitive functions include thinking, attention, reasoning, decision-making, learning, memory, and problem-solving.
• Experiment: A 3-year study of more than 2,200 people aged 65 or older. They were divided into a multivitamin group and a placebo group. They completed tests by phone before testing began and each year thereafter to assess cognitive function and memory.
• Results: Researchers found that after taking multivitamins for about 3 years, cognitive function improved significantly and cognitive problems were reduced by about 60%. People who already had problems also saw good improvements.
• Conclusion: Vitamins and minerals may have a role in improving cognitive function.
Multivitamins VS Immune Function
• Experiment: A 3-month study was conducted on two groups of elderly people.Participants were divided into two groups: those taking a placebo and those taking a multivitamin-mineral supplement containing zinc and high levels of vitamin C.
• Results: Older adults who took a multivitamin-mineral were healthier during this time compared to the placebo group.
• Conclusion: Multivitamins/minerals may improve immune function
Nutrients that require external supplementation
Most vitamins are not produced by the body, so they are considered essential from food sources and/or supplements. All vitamins have specific roles in the body, including normal cell function. Vitamin deficiencies can occur if a person does not consume enough of each vitamin. If this happens, it can cause various types of problems, including hair, skin, and nails. Additionally, they are important for bones, heart, blood vessels, respiratory tract, kidneys, and more.
• Fat-soluble vitamins A, D, E and vitamina K need to be consumed in a diet containing fat.They need fat to be better absorbed
• Water-soluble vitamins are only used by the body and are not stored.This includes vitamin C and B vitamins
• There are some macro minerals that need to be obtained from the diet.This includes calcium, magnesium, phosphorus, potassium, sodium, chlorine and sulfur
• Trace minerals are required in smaller amounts from the diet. These are iron, zinc, copper, chromium (each), selenium, manganese, iodine and molybdenum (each)
Zinc (Zinc Mono-L-Methionine) Zinc is a mineral that is important for immune function, skin, muscle function, and during the aging process. Some combination preparations have highly bioavailable mineral chelators, such as zinc mono-L-methionine.
Vitamins and Minerals in Diet
How do we get all these powerful vitamins and minerals into our diet?
• It is recommended to eat 1.5 to 2 cups of fruits and 2 to 3 cups of vegetables every day.
• Getting all of these nutrients in the diet is absolutely preferred, but many people are unable to do so
• Our dietary goal is to eat a rich variety of healthy foods, emphasizing whole grains, fruits, vegetables, beans and soy products, lean sources of protein and dairy products, almond or soy milk, and cheese products. The goal is to get enough calcium and other bone-supporting nutrients.
• Why should most people take multivitamin and mineral supplements? The answer is because it’s important to get nutrients from a balanced, healthy diet that includes enough whole grains, fruits, vegetables, beans and soy products.
• Many people do not have good eating habits and therefore may be deficient in nutrients. This is where a multivitamin-mineral can help. They help ensure the intake of all necessary nutrients.
• They contain essential fat- and water-soluble vitamins, macro and trace minerals. Additionally, they may contain other nutrients.
referencias
Laura D et al. Sept, 2022
Fantacone ML et al. Nutrients. 2020;12(8):2447
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