Benefits of Vitamins
Benefits of Vitamins
I’ve never been a big believer of vitamins. I used to think that they were psychological and you believed you were seeing a change because you wanted to. However, after coming back from a sunny holiday were my skin had cleared up and I was feeling mice and refreshed I started to feel lethargic and sluggish. My friend suggested I should take some vitamin D supplements. At first, I wasn’t really interested but after doing some research I thought ‘why not give it a try’. The first week I didn’t really see a change but the second week my skin was starting to clear up and I felt slightly lighter and my mind didn’t seem so groggy. After this I became slightly obsessed with vitamins and their benefits and if and when you should take them. So, I’ve compiled a list of the most popular vitamins and their advantages and any side effects with them.
Vitamin A is good for vision, teeth, skeletal and the skin and helps to fight against infection. It is a fat-soluble vitamin meaning it dissolves in fat or oil and are stored in the body for later use in this cause vitamin A is stored in the liver. Vitamin A is found is vegetables such as carrots, broccoli, spinach and kale. It can also been found in liver and eggs. A few side effects of taking vitamin A is confusion, dizziness and drowsiness and severe headaches.
Vitamin B12 keeps the blood cells and body nerves heathy. It also helps to prevent anaemia. It is a water-soluble vitamin meaning that it is easily dissolved in the body. B12can be found in poultry, fish, milk. Eggs and cheese. Symptoms of a B12 deficiency are fatigue and weakness which could be megaloblastic anaemia and could possibly develop a neurological disorder which causes poor balance and changes in memory.
Vitamin C protects the immune system, it helps your eyes and is really good for your skin – it has been known to smooth out wrinkles. It is water soluble vitamin and we can get it from foods such as citrus fruits, broccoli, bell peppers and kale just to name a few. If you don’t get enough vitamin c in your diet it can lead to bleeding gums, joint and bone pain, however, a deficiency is very rare and only seen in people with extremely poor diets.
The biggest benefit of vitamin d in your diet is healthy bones. Vitamin d also helps skin cell growth and repair. There has also been research that vitamin d can help regulate moods. Vitamin d can be found in oily fish, eggs, cheese and orange juice but most importantly it can be found in the sunshine. Vitamin d deficiency is unfortunately quite common. Having a deficiency could lead to heart conditions and diabetes and problems with your bones. During the winter months taking vitamin d supplements could be the ideal option. It is advised to take no more than 100 micrograms a day.
Iron helps in the production of red blood cells which carry oxygen through the body, if there was a lack of red blood cells you could develop anaemia which courses extreme fatigue. Iron can be found in a number of foods including shellfish, red meat, liver, broccoli and spinach. There are many more foods out there that contains iron. If you feel you may be suffering from iron deficiency you can take supplements. However, it is strongly advised that you don’t go over 45mg of iron a day unless your taking iron under medical supervision. There are some side effects to taking supplements such as constipation, nausea and vomiting. B12 and iron are not the same as B12 does not help in the production of red blood cells.
Magnesium helps to keep your immune system healthy and maintain strong bones. It also helps with nerve function and keeps your heart rhythm steady. It can also be an aid in weight loss. It is often connected to calcium and vitamin D. Magnesium is found in dark chocolate, almonds, pumpkin seeds, avocado and leafy green vegetables. Having a lack of magnesium in your diet could lead to insomnia, anxiety and depression and muscle soreness or spasms. Again, magnesium supplements can be taken but it is recommended 310 – 320mg is the maximum to be taken daily. The side effect of taking too much magnesium supplements are cramping, nausea and muscle weakness.
These are just a few vitamins but there are so many different types out there it is easy to get overwhelmed. I think if you feel you have deficiency defiantly speak to a doctor or pharmacist to get advice and don’t be me who bought one of every vitamin just to be on the safe side – you end up spending a lot of money on things you don’t need.
Thank you for reading J