Our vitamin needs change throughout our lives, from the rapid growth of childhood to when our bodies stop absorbing and producing certain nutrients as we age. There are different times when we are more vulnerable to deficiencies.
Many of us have been taking vitamins our entire lives, from chalky Flintstone tablets to more sophisticated products like gummy vitamins. Most people generally get all the vitamins and minerals they need from their diet, but sometimes food isn’t enough and vitamin supplements are needed to fill in the gaps.
Vitamins are often thought of as a surefire way to improve our health. However, that’s not always the case. A recent study found that multivitamins don’t help you live longer, as many claim. Your diet will always be the best source of vitamins and nutrients, although sometimes supplements are necessary to support your health. Here’s what you need to know.
What are vitamins? Why are they important?
Our bodies need vitamins for development and proper functioning. Most of the vitamins our bodies need come from our diet. This means that the average American will not need to take vitamin supplements if they eat a healthy and balanced diet which includes fruits, vegetables, proteins and whole grains.
However, this is not always the case. There are times when vitamin or mineral supplements are necessary. Dietary restrictions or natural deficiencies can prevent you from getting enough of certain vitamins. Iron, vitamin D, vitamin B12, and calcium are some of the most common vitamin and mineral deficiencies. Unless you take a vitamin or mineral supplement, you may be deficient in iron, vitamin D, vitamin B12, and calcium. home test or get a blood test from your doctor, you don’t know if you’re deficient in vitamins, which makes it harder to know when to start taking a supplement.
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Common Symptoms of Vitamin and Mineral Deficiency
Being “vitamin deficient” is a general term. In many cases, you may be deficient in just one vitamin. Below are the 13 essential vitamins and common deficiency symptoms for each.
Vitamin A: Gastrointestinal diseases such as celiac disease or cirrhosis of the liver can affect the body’s ability to absorb vitamin A as it should. The most common symptoms of vitamin A deficiency include frequent infections, skin irritation, night blindness or blurred vision.
Vitamin C: Generally, vitamin C deficiency is rare in developed countries. However, it affects 7.1% of American adults. Vitamin C is essential for the production of collagen in our bodies. Its deficiency is linked to skin damage and slow wound healing. Bruising is one of the most common warning signs of this deficiency.
Vitamin D: Our body synthesizes sunlight into Vitamin DIt is essential for our immune health and has been linked to a lower risk of COVID-19 infection. Vitamin D deficiency can lead to frequent illness, slower bone metabolism, and muscle pain.
Vitamin E : Vitamin E acts as an antioxidant that protects your cells from damage. Although rare in healthy people, vitamin E deficiency contributes to nerve and muscle damage that can lead to vision problems or loss of feeling in the arms or legs.
Vitamin K: Vitamin K Vitamin K is essential for blood clotting and cardiovascular health. It also plays a role in bone development. If you’re deficient, you’re at higher risk for cardiovascular disease, bleeding problems, and decreased bone strength. Vitamin K deficiency is generally rare in adults. However, babies are at risk for vitamin K deficiency bleeding, or VKDB.
B vitamins: There are eight B vitamins: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid, vitamin B6, biotin (B7), folic acid, and vitamin B12. Older adults and pregnant women tend to be at higher risk for vitamin B deficiencies. Symptoms may include things like anemia, fatigue, or weakness.
Vitamin requirements by age group
The vitamins our bodies need to grow and function change throughout our lives. As we age, our bodies become less efficient at absorbing or producing certain vitamins. Below are nutritional needs by age group.
Learn more: The best multivitamins
Babies and children
Infant formulas are fortified with vitamins, so you don’t have to worry about extra supplements if your baby consumes more than 500 milliliters of formula per day. In the case of vitamin D, breastfed babies need an additional source. The American Academy of Pediatrics and the American Academy of Pediatrics recommend that breastfed babies also get a supplement of 400 international units, or IU, of vitamin D each day. Vitamin D is not only essential for bone development, but it also prevents rickets.
Childhood is a time of significant physical growth and extreme cognitive development. The U.S. government recommends supplements including vitamins A, C, and D for children ages 6 months to 5 years.
Adolescents and young people
As growth and metabolism increase, adolescents’ nutritional needs increase. In general, the daily recommendation for children aged 9 to 18 is at least 1,300 mg of calcium, 1.8 to 2.4 micrograms of B vitamins, and 11 IU of vitamin E. The average adolescent can meet their daily needs through a healthy diet.
The Food and Nutrition Board of the Institute of Medicine provides benchmarks for healthy children and adults. Keep in mind that these numbers are based on averages. You should talk to your doctor if you think your teen has a vitamin deficiency.
Adults
The National Institutes of Health estimates that the average adult needs about 1,000 milligrams of calcium per day to maintain bone density throughout adulthood. A supplement may be necessary during the fall and winter months, when you may not be able to get enough vitamin D from the sun. It is difficult to get enough vitamin D through diet.
Women and breastfeeding mothers are at the highest risk of nutritional deficiencies compared to other groups. Pregnancy changes women’s nutritional needs: more macronutrients and micronutrients are needed. The CDC advises pregnant women to take 400 micrograms of folic acid per day to help prevent possible birth defects.
Breastfeeding mothers must produce enough nutrients to provide their babies with what they need. Therefore, the recommended intake of vitamin A nearly doubles during breastfeeding, to about 1,300 milligrams per day.
Elders
Some older adults are prone to vitamin deficiencies due to chewing problems or medical conditions. Additionally, as we age, our bodies naturally absorb less vitamin B12 from the foods we eat. Up to 43% of older adults are deficient in vitamin B12. People over the age of 50 should take a vitamin B12 supplement or incorporate fortified foods into their diet. Concentrated vitamin B12 injections are also available.
Calcium is another nutrient that our gut absorbs less and less as we age, which can lead to weaker bones or more frequent fractures. The National Osteoporosis Foundation recommends that adults over age 70 consume 1,200 milligrams of calcium per day.
In older adults, vitamin deficiencies can build up. A lack of calcium in the body is linked to a vitamin D deficiency that is found in older adults because our bodies are less efficient at producing it. Our bodies need vitamin D to absorb calcium.
Too long, not read?
Unless you are deficient in certain vitamins, you probably don’t need to take them regularly, as long as you maintain a balanced diet. Vitamins have benefits, but they are not a shortcut to a healthy lifestyle. Vitamins are just one piece of the puzzle used in combination with a healthy diet and regular exercise.