Vitamin and mineral essentials -
Remember, to report any complementary medicines including vitamin and mineral supplements you are taking when you visit any healthcare professional. This page has been produced in consultation with and approved by:. Learn all about alcohol - includes standard drink size, health risks and effects, how to keep track of your drinking, binge drinking, how long it takes to leave the body, tips to lower intake.
The Alexander technique stresses that movement should be economical and needs only the minimum amount of energy and effort. A common misconception is that anorexia nervosa only affects young women, but it affects all genders of all ages.
Antioxidants scavenge free radicals from the body's cells, and prevent or reduce the damage caused by oxidation. Antipsychotic medications work by altering brain chemistry to help reduce psychotic symptoms like hallucinations, delusions and disordered thinking.
Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional.
The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances.
The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Skip to main content. Healthy eating.
Home Healthy eating. Vitamin and mineral supplements - what to know. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. About vitamin supplements Vitamins and minerals are obtained from food Vitamin and mineral deficiencies Vitamin pills are not miracle cures Vitamin use and cancer claims Vitamin and mineral supplements can be dangerous Vitamin and mineral supplements are a short-term measure Seek professional advice when taking vitamin and mineral supplements Where to get help.
About vitamin supplements Vitamins are organic compounds that our bodies use, in very small amounts, for a variety of metabolic processes. Vitamins and minerals are obtained from food Research indicates that most of the vitamins you get from the food you eat are better than those contained in pills.
Vitamin and mineral deficiencies Our body only needs a small amount of vitamins and minerals every day External Link. However, some people may need supplements to correct vitamin or mineral deficiencies and this includes: pregnant women and women who are breastfeeding people who smoke , drink alcohol in excess or use illegal drugs crash dieters or those on very strict diets the elderly especially those who are disabled or chronically ill some vegetarians or vegans women with heavy periods people with food allergies those with malabsorption problems such as diarrhoea , coeliac disease , cystic fibrosis or pancreatitis.
Folate and pregnancy Women who are pregnant or planning a pregnancy are recommended folic acid also known as folate supplements to reduce their risk of having a child with a neural tube defect , such as spina bifida.
Vegan diets and vitamin supplements People who follow vegan diets , especially if pregnant, may benefit from vitamin B12 supplements.
Vitamin pills are not miracle cures It is commonly believed that taking mega-doses of certain vitamins will act like medicine to cure or prevent certain ailments. Stress, tiredness and vitamin pills Vitamin supplements are commonly considered to be an antidote to stress.
Anti-ageing vitamins Vitamin E is often singled out as the potential fountain of youth. Vitamin use and cancer claims Some claims have been made that certain vitamins can treat different cancers.
For example: Vitamin A beta-carotene in large doses does not cure cancer and can be toxic, particularly if taken as pills rather than food. Studies have linked vitamin A to an increase in other cancers — such as lung cancer in smokers, if taken in supplement form. Although there is some evidence vitamin E could play a small role in preventing some cancers, equally there is evidence that it could speed up the onset of other types of cancer.
However, this has not been proved or disproved. High doses of antioxidants are unlikely to help with the effectiveness of conventional cancer treatments such as chemotherapy and radiotherapy. In fact, megadoses of antioxidants can interfere with some medical treatments for cancer by helping to protect the cancer cells that the therapies aim to destroy.
Some studies have shown prostate , breast and lung cancer risk are not decreased by taking high-dose supplements containing vitamins E or C or selenium.
Vitamin and mineral supplements can be dangerous Proper balance and adequate levels of essential nutrients is important for a range of complex processes in our body. High doses of vitamin supplements are unsafe Many people mistakenly believe that since small amounts of vitamins are good for you, then large amounts must be better.
Taking higher than recommended doses of some vitamins may cause health problems. Such as: Vitamins A, D, E and K are fat soluble, which means they are stored in the body and if taken in high doses can be toxic.
High doses of some water-soluble vitamins, such as vitamin B6, can also become toxic. Large folate intakes can hide vitamin B12 deficiencies.
High levels of vitamin B6 have also been linked to some types of nerve damage. Doses of vitamin C above one gram can cause diarrhoea. Excessive amounts of vitamin C in the body can also interfere with medical tests — such as diabetes tests, by giving a false result.
High doses of vitamin A may cause birth defects, as well as central nervous system, liver, bone and skin disorders. High-dose vitamin E supplements have been linked to higher rates of early death mortality. Large doses of minerals can also lead to health problems Excessive doses of some minerals may also cause problems for example: At just 5 times the RDI, zinc, iron, chromium and selenium can be raised to toxic levels in the body.
Large intakes of fluoride especially in childhood may stain, and even weaken, the teeth. Very large doses of fish oil can lead to decreased blood clotting. Iron toxicity is also common. Even a small amount over the RDI can cause gastrointestinal upset, nausea and black bowel actions poo.
Severe toxicity can lead to coma and even death. Stay safe and keep to the recommended dose For a healthy adult, if supplements are used, they should generally be taken at levels close to the RDI.
Vitamin and mineral supplements are a short-term measure Taking vitamin and mineral supplements is a short-term measure. Seek professional advice when taking vitamin and mineral supplements Some complementary medicines , such as vitamin and mineral supplements can interact with prescription medicines and medical treatments.
Where to get help Your GP doctor Dietitians Australia External Link Tel. Nutrient Reference Values for Australia and New Zealand External Link , National Health and Medical Research Council, Australian Government. Give feedback about this page. Vitamin D is important for strong bones, muscles and overall health.
Ultraviolet UV radiation from the sun is necessary to produce vitamin D in the skin and is the best natural source of vitamin D. Spending too much time in the sun may increase your risk of skin cancer.
Remember to use daily sun protection , especially at times when UV index levels are at their highest 3 or above. It is important to achieve a good peak bone mass early in life. Vitamin D deficiency can result in a decline in bone density in adult life, increasing the risk of:.
Treatment options include improved sunlight exposure, diet, exercise, vitamin and mineral supplements. If you are concerned about vitamin D levels, see your GP. Your GP may recommend vitamin D supplements, which should be taken strictly as directed. Vitamin E is an antioxidant that helps protect your body against damage from free radicals, such as exposure to cigarette smoke or radiation.
It is also important for our:. Vitamin E is best obtained from a healthy diet that contains plenty of fresh minimally processed foods. Vitamin E is also vulnerable to heat especially cooking methods such as deep frying.
Deficiency is rare but can happen in people with diseases that cause fat malabsorption like cystic fibrosis. We get vitamin K from food and the bacteria in our gastrointestinal tract.
Newborn babies are given a booster to increase their vitamin K levels because they are born without bacteria in their gastrointestinal tract. We get much of our vitamin K from our diet. Vitamin K deficiency is unlikely except when fat is not absorbed properly or when certain medications are used.
For example, antibiotics can kill the gastrointestinal bacteria that produce vitamin K. Additionally, anticoagulant drugs or blood thinners may cause problems with vitamin K in the body.
Check with your doctor if you have any concerns. Although the amount you need differs between minerals, major or macrominerals are generally required in larger amounts. Some examples include calcium, phosphorus, potassium, sulphur, sodium, chloride, magnesium. Trace minerals microminerals , although equally important to bodily functions are required in smaller amounts.
Examples include iron, zinc, copper, manganese, and iodine selenium. Calcium is vital to keep our bones strong and healthy. Calcium helps:. At different life stages, our calcium needs vary.
It is better to get calcium from foods than from calcium supplements. Good sources of calcium include dairy foods like milk, yoghurt and cheese and some plant-based foods with added calcium for example, soymilk, tofu and breakfast cereals.
Iodine is essential to make thyroid hormones. These hormones control your metabolic rate the rate your body uses energy when it is resting. They also help your brain and body grow and develop. We only need a very small amount of iodine in our diet. Iodine is found naturally in foods such as:.
Iodine can also be found in iodised salt. All bought breads except organic in Australia are fortified with iodised salt. You are likely to be getting enough iodine through your diet.
However, if you are deficient and need to take a supplement, be guided by your doctor. Too much iodine can be harmful, especially if you have an underlying thyroid disorder.
Iron is an important mineral that is involved in various bodily functions, including the transport of oxygen in the blood the provision of energy to cells. It also vital to help our immune system function effectively to fight infection.
Iron deficiency is common and can affect adults and children. Around one in 8 people do not consume enough iron to meet their needs. Some factors such as certain foods and drinks can affect how much iron your body absorbs.
Also, some groups are more at risk of iron deficiency, such as babies and young children, teenage girls, women with heavy periods , vegans and vegetarians and people with chronic conditions.
Zinc is an important mineral involved in various bodily functions — growth and development as well as immune function. Zinc is highest in protein-rich foods but may also be found in some plant foods. Dietary sources include:. Magnesium is important due to its many functions in the body — including maintaining bone health and using glucose for energy.
Potassium is important for the nerves, muscles and heart to work properly. It also helps lower blood pressure. Our bodies are designed for a high-potassium diet, not a high-salt diet.
Food processing tends to lower the potassium levels in many foods while increasing the sodium content. It is much better to eat unprocessed foods — such as fruit, vegetables and lean meats, eggs, fish and other healthy, everyday foods.
Be guided by your doctor, some people with kidney disease , or who are taking some medications, need to be careful not to get too much potassium in their diet. A small amount of sodium is important for good health as it helps to maintain the correct volume of circulating blood and tissue fluids in the body.
Most of us are consuming far more sodium than we need. In fact, many Australians are consuming almost double the amount required.
Too much sodium can lead to high blood pressure hypertension and other health conditions. Salt is the main source of sodium in our diet. It is a chemical compound electrolyte made up of sodium and chloride. Many foods — wholegrains, meat and dairy products — naturally contain small amounts of sodium, while highly processed foods usually contain large amounts.
The fat-soluble vitamins A, D, E and K can be locked away in the liver and body fat, and stored for a long time. The water-soluble vitamins, including B-complex and vitamin C, are mostly only stored for a shorter period. A vitamin deficiency takes weeks or months before it will affect your health.
For instance, it would take months of no vitamin C before you developed scurvy. Vitamin and mineral supplements may be recommended in certain circumstances to correct vitamin and mineral deficiencies — such as folate for women who are pregnant or planning a pregnancy.
Others who may be at risk of a vitamin or mineral deficiency include:. Remember, supplements are a short-term measure and should only be taken on advice from your doctor or a dietitian. An occasional lapse in good eating will not harm you, if your usual diet consists of a wide variety of fresh foods.
This page has been produced in consultation with and approved by:. Learn all about alcohol - includes standard drink size, health risks and effects, how to keep track of your drinking, binge drinking, how long it takes to leave the body, tips to lower intake.
The Alexander technique stresses that movement should be economical and needs only the minimum amount of energy and effort. A common misconception is that anorexia nervosa only affects young women, but it affects all genders of all ages. Antioxidants scavenge free radicals from the body's cells, and prevent or reduce the damage caused by oxidation.
Antipsychotic medications work by altering brain chemistry to help reduce psychotic symptoms like hallucinations, delusions and disordered thinking. Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional.
The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website.
All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances.
The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website.
Skip to main content. Healthy eating. Home Healthy eating. Vitamins and minerals. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. About vitamins and minerals Types of vitamins and their functions Vitamin A Vitamin B Vitamin C Vitamin C deficiency and scurvy Vitamin D Vitamin E Vitamin K Types of minerals and their functions Calcium Iodine Iron Zinc Magnesium Potassium Sodium Vitamin and mineral deficiencies and supplements Where to get help.
About vitamins and minerals Vitamins and minerals are organic compounds that our bodies use in very small amounts for a variety of metabolic processes.
Vitamins and minerals can cause toxicity if consumed in large amounts. Types of vitamins and their functions Vitamins and minerals are a form of nutrient called micronutrients that are needed in small amounts.
Vitamin A Vitamin A is important because it: makes the immune system work effectively so it can fight disease and infections keeps our skin healthy supports reproduction and growth helps with vision. Food sources of vitamin A There are different compounds with vitamin A activity in animal and plant foods.
Mieral know vitamins and minerals are good for you. But what Vitamin and mineral essentials your body really need? And is it eswentials Vitamin and mineral essentials get too much of a good thing? Your body needs vitamins and minerals to work properly. You get them from the foods you eat every day. Minerals are inorganic elements that come from soil and water, and are absorbed by plants or eaten by animals.Video
Are Vitamins And Supplements Beneficial? What A New Study Shows Abd are organic compounds that our bodies use, in Gut health and weight management small amounts, for minetal variety of metabolic processes. It is best Vitamin and mineral essentials get vitamins and minerals from eating a variety Vitamih healthy unprocessed foods. Vitamin and mineral supplements are frequently misused and taken without professional advice. They are often used as a form of medicine to treat ailments such as coldsor to counteract lifestyle issues such as stress. They are organic compounds that participate in various metabolic functions. High-dose supplements should not be taken unless recommended under medical advice.
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