Vitamins, Minerals, Herbal Supplements--Their Role in a Healthy Lifestyle

Even the healthiest eater, the most avid gym buff, and the athlete who is a devout vegan can find a place in their life for vitamins, minerals and herbal supplements. Let's face it. It is impossible to consume enough food in a day to cover 100% of what you need for your body to excel and be at its full potential. Those of us that lead an active life are even more in need of what vitamins, minerals and herbal supplements have to offer our body. We expend so much while working out or training that it is taxing on our muscles and joints. It is important to replace what is lost during that time otherwise you are not reaping the be full benefit of working out in the first place. There is much to explore when it comes to vitamins, minerals and herbal supplements and what is most beneficial for your particular lifestyle. Before beginning any new type of health or fitness regime, please consult with a health care professional or nutritionist.

Vitamin is defined as a fat or water soluble substance that is essential to the body in small amounts for normal growth or activity. Minerals, much like vitamins, are also essential to the body. There are many different types of vitamins and minerals that, taken on a daily basis, would improve one's health greatly.

Calcium is the most plentiful mineral in the human body, making up 99% of your teeth and bones. It is a mineral that can easily be supplemented and is essential for bone growth and optimum density. What many don't know is that calcium is also responsible for blood clotting, nerve signaling and the contraction and relaxation of your muscles. Taking a calcium supplement can prevent future osteoporosis, a debilitating bone disease that plagues mature adults across the world. Another common issue that stems from a lack of calcium is hypertension. Taking a daily calcium supplement is a major preventative for many issues. Many calcium supplements can be found as a combination pill containing vitamin D which aids in the absorption of the calcium. It also is a preventative for osteoporosis, hypertension, auto-immune disease and certain types of cancers.

Another mineral, found naturally in the body, though in trace amounts, is chromium. Chromium supplements are said to help the body process glucose and insulin more efficiently. This aids the body in creating lean muscle and in the breaking down of carbohydrates and fats.

Potassium is a major mineral in the body responsible for many different functions and is essential when it comes to the balance of water between cells and bodily fluids. Many people on heart medications have a potassium deficiency and it may be helpful for them to have a special potassium supplement prescribed by their cardiologist or primary health care provider.

Magnesium is the fourth most abundant mineral found in the human body. The majority of it is found in the bones while the rest is stored in tissue and organs. It is responsible for over 300 bodily functions and reactions such as keeping your bones strong, keeping your heart rhythm steady, keeping your blood sugar at a normal level and keeping your immune system in fighting form. Your diet normally provides you with all of the magnesium your body needs but those with certain medical conditions may need to discuss a magnesium supplement with their physician. Magnesium supplements are only given under medical supervision.?

Iron is an essential component to proteins responsible for oxygen transport to the cells. A low level of iron can make you feel fatigued and more likely to get sick, often. Iron deficiency is one of the most common nutritional disorders in the world. Once the body is suffering from a negative balance of iron, it begins to deplete the stored iron. This can lead to iron deficiency anemia. A large percent of the population are at risk for this disorder. This includes pregnant women, those with kidney disorders, women with a heavy menstrual cycle, teenage women and those of child-bearing age, preterm infants and older infants and toddlers. Ferrous fumarate supplements are the best to choose as they are absorbed into the body easiest due to their high level of elemental iron. Ferrous sulfate and ferrous gluconate also have high levels of elemental iron. A ferric supplement does not benefit the body as much, as it does not absorb well. The CDC recommends taking 50 mg to 60 mg of oral elemental iron (the approximate amount of elemental iron in one 300 mg tablet of ferrous sulfate) twice daily for three months for the therapeutic treatment of iron deficiency anemia. If you are pregnant, the dosing is different and a health care professional should guide you in making the correct choice based on you and your child's needs.?

When it comes down to vitamins, specifically, there is no common consensus as to which is the most important one to take. They all have great benefit to the body which is why there are so many multivitamins on the market right now. There are those geared towards women that contain extra calcium and iron. There are those geared toward men and children. Some multivitamins are marketed for the elderly, for those looking for weight loss or more energy, and also for athletes. Let's take a closer look at what the components of a multivitamin are and the benefits to taking them on a daily basis.?

Vitamin A is a group of compounds responsible for many bodily functions like vision, bone growth, reproduction and immune system regulation. Having the correct levels helps the body to fend off infection and disease. It also helps to protect the linings of the eyes, urinary tract and intestinal tract. It also protects the surface of the skin from being invaded with bacteria. Vitamin A deficiency is rare in the United States and usually seen only in developing countries. The small percent of people that may develop a deficiency are usually vegetarians, those with Crohn's disease, Celiac disease and pancreatic disorders. There are controversial theories as to the risks and benefits of vitamin A supplements. On one side of the coin, it is believed to help prevent certain type of cancers but on the other, some research shows that too much vitamin A can cause osteoporosis. Both theories are just that, theories, though on most multivitamins, you'll find that instead of 100% of your dose of vitamin A, it's more like 50% of your daily dose.

Vitamin C is a water soluble vitamin, meaning what your body doesn't use is flushed out in your urine. Not only is it an antioxidant but it also aids in the growth and repair of tissues. It also helps to make skin, tendons and ligaments. It is essential in the healing of wounds and in keeping your bones and teeth at their healthiest. If you don't get enough vitamin C through foods in your diet, it is important to take a supplement as your body doesn't store it. Too little vitamin C can cause unhealthy hair and skin, weight gain, the inability to fight infection, weakened teeth, anemia and painful joint issues. Taking vitamin C daily can only benefit your body though more than 2000 mg per day may cause stomach upset.

Vitamin E is a fat soluble vitamin that has antioxidant properties. It is used in the treatment of many health conditions. Deficiency is rare and supplementation is usually not recommended, though you will find a small amount of it in most multivitamins. There is ongoing research on using vitamin E for cancer and heart disease prevention, but at this point, risks like bleeding and death outweigh the possible benefits.

Vitamin B12 is another water soluble vitamin. It is responsible for the maintenance of red blood cells and nerve cells. It also helps to create DNA. Any supplement with the B vitamin complex involved helps to prevent cataracts and promotes healthy vision. There are other benefits to vitamin B12, as it is proven that 30% of those hospitalized and diagnosed with depression are deficient. Also, a deficiency in vitamin B12 is linked to cancer due to DNA damage caused by the deficiency. A daily supplement is nothing beneficial to your body and mind's well being.

Herbal supplements, a form of alternative medicine, come from natural plants and are likely to improve certain conditions. They are not considered drugs so they are not regulated by the Food and Drug Agency. Though their usefulness hasn't been verified by the government, there is a large and growing number of people who are believers and use them religiously

Echinacea has been used for more than 400 years as a natural cure-all. It has been known to treat infections, wounds and lessen the duration of colds and flu. It is also used to strengthen the immune system so that it fights infection more productively. Echinacea supplements should be used as an immune system stimulator, for 7 to 10 days during the common cold or flu. This supplement can be used for both adults and children but may interact with other medications or supplements being taken at the same time.

Ginseng, another popular supplement, comes from ginseng root. It is known for it's ability to increase mental performance, concentration and learning ability. It is often paired with ginkgo biloba for this purpose. Ginseng supplements have also been known to improve mood, lower blood sugar, cure erectile dysfunction, treat cancer and heart disease, reduce high blood pressure and improve menopausal symptoms.

Green tea supplements are well known and are found in products from weight loss pills to energy drinks. They are known to boost your metabolism, increase your well-being and protect your body from certain cancers, digestive and respiratory infections. Because it is a rich source of EGCG, an antioxidant, it helps to protect your body from free radicals and carcinogens. Green tea helps dieters with weight loss through thermogenesis without giving them the jitters. Again, ask your pharmacist or doctor before beginning the supplement as it may interact with other medications you are taking.

An herbal supplement geared toward both women and men is saw palmetto. It comes from the berries of North American palm trees. It is known as an aphrodisiac and treats genital, reproductive and urinary issues. It is an anabolic supplement promoting muscle growth. For men, saw palmetto prevents the actions of testosterone on the prostate. Testosterone can cause the prostate to prevent urinary flow and become enlarged. Saw palmetto also helps to prevent baldness in men and stimulates breast growth in women. That is one powerful berry.

There are quite a few supplements that can be used to enhance your mood and decrease depression. Lavender, through herbal teas aromatherapy and supplements can reduce anxiety and promote relaxation. Valerian is created from dried roots and used as an herbal sleep aid and is also known to decrease anxiety. Omega 3 fatty acid supplements is used to treat depression. St. John's wort is used as a sleep aid, an anti-anxiety and also can help with moderate depression. It also reduces the symptoms of premenstrual syndrome and perimenopausal symptoms. St. John's wort should only be taken for up to three months at a time.

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