Vitamins and Minerals
What They Are and How to Choose Them
Ever since childhood, we learn that taking our vitamins will help us grow big and strong. We associate them with a healthy lifestyle, but many of us don't really know what they are.
What are Vitamins and Minerals?
Vitamins are essential nutrients. This means that they are nutrients our body needs but does not produce or produces too small of an amount. Most healthy people absorb their vitamins through eating a balanced diet.
Minerals are also essential nutrients that we obtain through diet. The difference between vitamins and minerals is that vitamins are organic compounds, meaning containing carbon, while minerals are inorganic, meaning without carbon.
Supplementation and Diet
Our body needs vitamins and minerals to function correctly and healthily.
As women age, our needs for certain nutrients increase and decrease. Our ability to absorb some nutrients, like B12, may decline. After menopause, older women need less iron but need more B6, D, and calcium. Taking a vitamin and mineral supplement is a great option to meet these changing needs.
Although it's possible to consume all the vitamins and minerals you need through your diet, supplements may aid in reaching your nutrient needs in some circumstances. Keep in mind that supplements are intended to help fill a gap in your nutrient needs, not replace a healthy diet. A balanced diet provides us with other nutrients needed for maintaining health.
How to Choose Your Vitamins and Minerals
There are many vitamins and supplements out there, and it can feel overwhelming when shopping around. Companies claim that their supplement will give specific health benefits, but the Food and Drug Administration (FDA) has limited regulation of dietary supplements! That's right. The FDA doesn't test dietary supplements or their ingredients for safety, quality, or efficacy. This means that there is no guarantee that the product includes what it claims to have and the amounts of its ingredients may vary.
Before buying any supplement, check that it has been certified by a third-party testing organization.
According to Healthline, "One objective indicator of product quality is a Certificate of Analysis (COA), which is awarded by an independent third-party company, such as NSF, USP, Banned Substances Control Group (BSCG), or ConsumerLab". Look for these certifications on the packaging of supplements. If there is no seal of approval, it’s best to avoid that product.
Conclusion
Vitamins and minerals are essential nutrients that our bodies depend on to function. We can obtain them through diet or by taking dietary supplements. It's important to understand our specific nutrient needs as they change and as we age. Understanding our bodies and their changes allows us to choose what works best for us. Ensure that your vitamins and minerals have been third-party approved before taking them. Before taking any vitamins, minerals, or other dietary supplementation, always talk with your healthcare provider like a registered dietician or doctor.
If you think that a supplement may work for you, check out Healthline's 7 best multivitamins for women over 50. It is an evidence-based article written by a registered dietician and medically reviewed by another registered dietician! All of their recommendations have been third-party tested and have your best interests in mind. I hope that this information helps you make an informed decision about your health and keeps you feeling great! If you would like tips and longevity hacks that will help you stay ageless- schedule a call with me & let’s chat!!
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