Vitamin supplements

do you take any? how many? why?

im vegan and always have been. i take a multivitamin, a calcuim tablet, 2 wild yam tablets for period pain, a vitamin C tablet (to stop skin burning as im on tetracyclines) and an antibiotic

why is it better to get the vits from food?

Reply 1

3xhilaration

multivitamins are not meant to replace food they are there to supplement food, they all come in different strenghts. If you are unsure about anything go to a health food place such as holland and barret and they will advise on which is best for you.

if you eat plenty of fruit and veg and try to get alot of protein from things like soya then you should be fine. due to lack of meat or fish in your diet you may be missing a few vital minerals so again ask for some advice in a health shop, they will be glad to help.

Reply 2

3xhilaration

VITAMINS

Vitamins are organic substances that are required in small amounts in the diet. They are necessary for numerous special functions in the body and are essential for good health. They can be affected by environmental conditions such as light, heat and air. Food storage, processing and cooking can all act to reduce the level of vitamins in food.

Vegetarians can obtain all the vitamins they need from a balanced diet. Vitamins may be either fat-soluble or water-soluble. The fat-soluble vitamins are vitamins A, D, E and K. Fat-soluble vitamins can be stored in the body and so dietary sources are not needed every day. The water-soluble vitamins are vitamin C and the B group of vitamins. The B group of vitamins includes B1, B2, B3, B6, B12, folic acid, biotin and pantothenic acid. The body is less able to store water-soluble vitamins (with the exception of vitamin B12 which is stored in the liver) and so they are needed daily. Water-soluble vitamins are more likely to be lost during cooking.

Vitamin A (retinol). For healthy skin, growth of bones, resistance to infection and night vision. Found in carrots, spinach, peppers, butter, margarine, watercress, dried apricots, full-fat dairy products. In plant foods it is present as its precursor, beta-carotene.

Vitamin B1 (thiamin). For breaking down carbohydrates for energy. Found in yeast extract, brazil nuts, peanuts, rice, bran, oatmeal, flour, wholemeal bread, sunflower seeds.

Vitamin B2 (riboflavin). Helps convert proteins, fats and carbohydrates into energy and for the growth and repair of tissues and healthy skin. Found in almonds, cheese, wholemeal bread, dried prunes, mushrooms, cashews, millet, avocados.

Vitamin B3 (niacin). For energy production, healthy skin, and the nervous system. Found in most foods including yeast extract, peanuts, wholemeal bread, mushrooms, sesame seeds.

Vitamin B6 (pyridoxine). For red blood cell formation and protein metabolism. Found in bran, wholemeal flour, yeast extract, hazelnuts, bananas, peanuts, currants.

Vitamin B12. For red blood cell formation, growth, and a healthy nervous system. Found in eggs, dairy products and fortified plant foods including soya milks, breakfast cereals, veggieburger mixes, yeast extracts and herbal soft drinks. (more information)

Folic acid or folate. For red blood cell formation, protein synthesis and DNA metabolism. Some functions are linked with vitamin B12. Found in yeast extract, spinach, broccoli, peanuts, almonds, hazelnuts.

Biotin. For energy production and healthy skin. Found in yeast extract, pulses, nuts, most vegetables.

Pantothenic acid. For energy production and antibody formation. Widely found in most foods.

Vitamin C (Ascorbic acid). For healthy skin, bones, teeth and gums, resistance to infection and wound healing, energy production and growth. Found in citrus fruits, broccoli, spinach, berries, peppers.

Vitamin D. For the absorption of calcium and phosphate and healthy bones and teeth. Found in dairy products and margarine. Also produced by the action of sunlight on the skin. The elderly, young children and anyone confined indoors may need to consider a vitamin D supplement
especially if vegan.

Vitamin E. Acts as an antioxidant protecting vitamins A and C and other important substances in the body. Found in vegetable oils, wheatgerm, hazelnuts, avocados.

Vitamin K. For effective blood clotting. Found in spinach, cabbage, cauliflower. Vitamin K is also obtained from bacterial synthesis in the intestine. Deficiency is rare.

MINERALS

The main minerals required in the diet are calcium, magnesium, sodium, potassium, chlorine, phosphorus and sulphur. Other minerals which are required in only tiny quantities (less than 100mg/day) are called trace elements.

Sodium and Potassium. Both are important in maintaining the body’s water balance controlling the composition of blood and other body fluids. Sodium chloride (salt) is present in processed foods and in small amounts in vegetables, fruits and grains. Most people consume too much sodium which can lead to high blood pressure. Potassium is widely found in plant foods, especially root vegetables and wholegrain cereals.

Calcium. For building and maintaining strong bones and teeth, muscle contraction and blood clotting. Found in dairy products, leafy green vegetables, almonds, sesame seeds, dried fruit, pulses, fortified soya milks. (more information)

Magnesium. For strong bones and enzymes involved in energy production. Widely found in plant foods and deficiency is very rare.

Phosphorus. Required with calcium for strong bones and teeth, muscle function and a vital component of all body cells. Found in nearly all foods and dietary deficiency is unknown.

Sulphur. Plays a role in some enzyme systems. Most dietary sulphur is in the sulphur-containing amino acids. There is no indication of sulphur deficiency except in association with protein deficiency.

Iron. An essential component of haemoglobin which transports oxygen in the blood through the body. Iron deficiency is one of the most common nutritional problems in a typical British diet. Research shows vegetarians are no more prone to iron deficiency than meat-eaters. Found in leafy green vegetables, pulses, wholemeal bread, dried fruit, pumpkin seeds, molasses. Vitamin C helps to absorb iron. Tea can reduce the amount of iron absorbed. (more information)

Zinc. Plays a role in a wide range of enzyme systems and is essential for DNA metabolism and growth. Vegetarian diets tend to contain less zinc than meat-based diets. Found in sesame and pumpkin seeds, green vegetables, cheese, lentils, wholegrain cereals. (more information)

Copper. For red blood cell formation and many enzyme functions. Found in green vegetables, yeast, nuts, wheatgerm.

Iodine. For the production of thyroid hormones important in body metabolism. Found in milk
(used as a disinfectant in milk production), seafoods. Amount in plant foods depends upon the amount in soil in which plants were grown.

Selenium. For red blood cell function and acts as an antioxidant. Selenium in plant foods depends on selenium in the soil and can vary considerably.

Chromium. Necessary to maintain blood glucose level. Exact nutritional role is uncertain. Good sources include black pepper, yeast and wholemeal bread.

Fluorine. For strong bones and teeth. Main dietary source is fluoridated water. Also tea.

Manganese. For the function of many enzymes and also muscle function. Deficiency has never been observed. Found in tea, green vegetables, wholegrain cereals, nuts, spices.

Molybdenum. Essential part of some enzyme systems though deficiency has never been observed. Amount in plant foods depends on the amount in the soil.

Other elements. Vanadium, boron, nickel, silicon and other elements are present in very small amounts in the body. There is some debate on whether they have any nutritional role.

Reply 3

Chewwy

^^um, ok...

i take a regular multivitamin, and sometimes EFAs when i remember. glucosamine or similar from time to time as well. oh, and plenty of whey :rolleyes:

Reply 4

missjelly

lol thanks folks. i was a bit worried cos i hate taking lots of tablets, but im vegan and now im dieting...

but WHY can't it be used instead of a balanced diet? surely if you are pushed for time, its better to get those vits from pills than not at all

Reply 5

naelse

because the body absorbs the vitamins from food a lot better than from tablets

Reply 6

mynameis

cod liver oil is suppose to increase your concentration by upto 10 %

Reply 7

nikk

missjelly

First and foremost, you need a balanced diet to obtain adequate amounts of carbohydrate, protein, and fat. Each of these three is very important and you cannot be healthy if you go on one of those diets that cuts out a specfic one.

As for the vitamins, the best way to obtain them is through food and not from tablets. That is because the vitamin molecules that are found in tablets are usually synthesised completely artifically. The problem with this is that you get two kinds of each vitamin molecule....you can think of it as being left and right handed versions of the same vitamin. When artifically created, you get each numbers of both left and right handed molecules. In natural food, you get exclusively left handed molecules (our bodies only use left-handed molecules in this sense). So basically when you take artifical vitamins, only the left-handed molecules are of use, and the right-handed don't have the desired effect. In most cases they are harmless and just don't do anything, but there is an increasing number of studies that show that certain right-handed vitamin molecules can have a bad effect on the body.

So to sum up, if you are deficient in a certain vitamin then by all means take tablets supplements alongside your diet (although finding a natural source of that vitamin would be the best thing to do), but don't try and substitute normal food for tablets as it will make you ill.

Reply 8

Coombe

I take a multi-vitamin tablet and 3 calcium tablets a day(meant to take 4 but i think i get a bit from food), except for 2 days a week when i don't take the calcium tablets coz i think i get enough from my food on those particular days. I take them because i'm lacto-vegetarian and have eating problems and was advised to take calcium - which i'm glad i heeded.

Reply 9

danni_bella

While multivitamins can be useful and help to keep you healthy, they're meant to just acompany an already relatively healthy diet, not be a replacement for certain meals of the day. Anyway there are many types of multivitamin products you can get, what did you have in mind?

Reply 10

danni_bella

missjelly

but im vegan and now im dieting...

...riiiiight, um *remembers back to a couple months ago, AND to the many threads missjelly has recently started* is it just me, or does anyone else get the sneaking suspicion that missjelly is really magic_carpet in disguise?? :rolleyes: