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Grace Smith
July 5, 2017
The Benefits of Vitamin Supplementation Outweigh the Cons Smith 2
Vitamins and minerals are essential aspects of a healthy diet because of the many
functions that they perform inside of our bodies. Therefore, it is important to ensure that
proper amounts of each of the thirteen vitamins are being consumed on a daily basis, in
addition to the many essential minerals as well. In many cases, it is possible to include each
of these vitamins in a nutritious diet. However, for some individuals it can be more
challenging to receive enough of each of the vitamins through a healthy diet alone. Vitamin
and mineral supplementation may benefit an individual whose diet provides an inadequate
source of nutrients due to lifestyle choices, individuals who experience natural deficiencies
and disorders, and during the crucial times throughout an individuals development and
lifespan when an exceptional amount of a certain vitamin is required for growth and
Certain lifestyle choices such as vegetarianism may result in vitamin deficiencies for
some individuals. For example, many individuals who follow a vegetarian or vegan diet
may lack stores of certain vitamins in their bodies such as vitamin B-12. This deficiency is
the result of minimal or nonexistent consumption of animal products, including meats and
dairy products. Vitamin B-12 plays an important role in our bodies, as it maintains the
sheaths that surround and protect our nerve fibers, as well as, helping to produce red blood
cells. If a person does not receive enough of vitamin B-12 the symptoms can occur in many
different forms such as hematological, neurological and even psychiatric. The World
Health Organization recommends that individuals receive at least 1.9g of B-12 each day.
In order to achieve this amount, it is suggested that those who follow a vegetarian, and
especially a vegan diet, should routinely take vitamin B-12 supplements to prevent the
Of all the minerals found in our bodies, calcium is the most abundant and therefore
serves many roles. Calcium makes up a large percentage of our bones, which not only
function to support our bodies, but also serve as a storage area for unused calcium.
Calcium must also be present for blood to clot, muscle contraction and the regulation of
blood pressure and heartbeat. Calcium is found in three classes of food including dairy
products, green vegetables and shellfish (Boyle, 2016). Additionally, many foods are even
fortified with calcium to increase the probability of consumption. For the majority of
However, it can be a challenge for those with a lactose intolerance to incorporate the
recommendations to avoid certain consequences such as loss of bone density, which can
eventually lead to osteoporosis. For those individuals who are not able to achieve the
a calcium or vitamin D supplement to assist with the absorption of calcium (Heaney, 2013).
Anemia is the most commonly known deficiency, and can typically be aided with the use of
dietary supplements. Anemia occurs when the iron supply in the body is too low, and the
number and size of red blood cells in the body is reduced. Iron is a component of
hemoglobin, which is the bloods oxygen storage, which also makes it a very important part
of respiration. Anemia results in symptoms such as fatigue, weakness, apathy and even
headaches. An individual with anemia may also experience an increased sensitivity to the
cold and appear to be pale skinned. This deficiency is most common among women who
individuals who were anemic, the results showed that an iron supplementation actually
increased exercise performance and symptomatic fatigue (Low, 2016). Those with anemia
are not the only individuals who can benefit from a dietary iron supplement however.
Women who are premenopausal, and pregnant may also benefit from an iron supplement
in order to meet the 18 milligrams of iron per day that is recommended for young women
pre-menopause, and the 30 milligrams per day of iron that is recommended for women
who are pregnant. Increasing the consumption of iron rich foods is also recommended to
In addition to our physical health, vitamins can also play an important role in our
cognitive functioning. In recent years, supplementation of vitamins B-6, B-12 and folate
have proven to significantly impact the memories of patients suffering from the symptoms
of Alzheimers disease and Dementia. The amino acid, homocysteine is toxic to brain tissue
and can impair cognitive activity when levels of this compound are elevated. Increased
intake of vitamins B-6, B-12 and folic acid have the ability to decrease levels of
homocysteine and potentially impact memory in a positive way. Many doctors recommend
that patients who are at risk for, or have already been diagnosed with Alzheimers disease
or Dementia increase the intake of these vitamins in addition to zinc and trimethylglycin to
normalize levels of homocysteine. Often times, it is impossible for these patients to receive
a high enough concentration of these vitamins through diet alone, and therefore a
In addition to the harmful affects that homocysteine can have on the brain, it can
also serve as a leading risk factor in contributing to fatal heart disease. Heart disease is
among the top causes of death in the United States, so it is important that every possible
The Benefits of Vitamin Supplementation Outweigh the Cons Smith 5
precaution is taken to reduce the risk of developing this disease. As with Alzheimers
disease and Dementia, elevated levels of homocysteine can be credited to low intakes of
vitamins B-6, B-12 and folate. The high levels of this compound enhance the formation of
blood clots and cause damage to the arterial walls making it difficult for blood to flow
regularly (Boyle, 2016). Vitamins B-6, B-12 and folate have the ability to lower
homocysteine levels by transforming the compound into methionine. There are many foods
that are fortified with folic acid, so our bodies typically have a large store of folate. The
addition of a supplement that contains vitamins B-6 and B-12 can play a large role in the
prevention of heart disease when consumed with a healthy diet. The evidence has not yet
proven however, that these vitamins are efficient in helping to cure, or reduce the
symptoms of those already suffering from coronary heart disease (Harvard, 2017).
Overall, there are many benefits related to the use of supplementation in the form of
vitamins and minerals. Vitamins and minerals are both essential nutrients, and when they
are not consumed in adequate amounts the consequences can be harmful to the body.
Whether the need for a supplement is rooted in a deficiency that is caused by a disorder, or
a lifestyle choice, the benefits that the supplement will provide outweigh the possibilities
References
Boyle, M. A. (2016). Personal nutrition. Boston, MA, USA: Cengage Learning, 193,
Harvard T.H. Chan. School of Public Health. Three of the B Vitamins: Folate, Vitamin B6, and
Vitamin B12. (2017, February 27). Retrieved July 05, 2017, from
https://www.hsph.harvard.edu/nutritionsource/vitamin-b/
Heaney, R. P. (2013). Dairy Intake, Dietary Adequacy, and Lactose Intolerance. Advances in
http://doi.org.setonhill.idm.oclc.org/10.3945/an.112.003368
Low, M. Y. (2016). Daily iron supplementation for improving anaemia, iron status and
doi:10.1002/14651858.CD009747.pub2
Pawlak, R. (2015). Vitamin B12 in Vegetarian Diets. Middle East Journal of Rehabilitation
Zhang, D., Ye, J., Mu, J., & Cui, X. (2017). Efficacy of Vitamin B Supplementation on Cognition