In his monthly column, Dr. Kent Herbert answers your questions related to health care matters. Simply submit your question to marylou@newfalconherald.com. It’s your chance to ask the doc.QUESTION: A friend recommended that I take vitamins to feel better and to be healthier. Are vitamins needed and what one should I take?ANSWER: Vitamins are natural substances found in plants and animals. The body uses these substances to stay healthy and support its many functions. Vitamins are used as catalysts in chemical reactions in the body, meaning that they assist in helping these reactions occur. They are not used up in these reactions; therefore, they are reused and only small amounts are needed. Vitamins are very important for health and energy, but rarely need to be taken as a supplement if a healthy diet is followed.There are two types of vitamins: water-soluble and fat-soluble vitamins. Water-soluble vitamins are easily absorbed from foods but are not stored in the body. Therefore, one needs a regular supply of them. Water-soluble vitamins that are taken in but the body doesn’t need are removed by the kidneys and excreted in the urine. Because of this, there is no need to take more than the recommended amounts of these vitamins, as the body will get rid of the excess.Water-soluble vitamins include the B vitamins (B1, B2, B3, B5, B6 and B12), vitamin C, vitamin H (biotin) and folic acid. They are used in the body to assist in the metabolism of other nutrients, such as carbohydrates and proteins, to support the immune and nervous systems, to improve the skin and to make red blood cells. They are found naturally in lean meats, fish, nuts, beans and whole grains. Vitamin C and folic acid are also found in leafy green vegetables and fruits.Fat-soluble vitamins require bile acids (substances that help digest fats) to be absorbed, and are stored in the body in body fat. When they are needed, the body takes them out of storage to be used. Because they require fat to be absorbed, eating fats or oils that are not digested, such as fat substitutes and mineral oil (as is used to treat constipation) can cause shortages of fat-soluble vitamins. Certain medical conditions that affect fat digestion, such as having had gastric bypass surgery, can also cause fat-soluble vitamins not to be absorbed.Fat soluble vitamins include vitamin A, which is important for good vision, healthy skin, and a strong immune system; vitamin D, which is used to help absorb calcium; vitamin E, which serves as an antioxidant; and vitamin K, which is involved in proper blood clotting. They are found primarily in fish, eggs, milk and green vegetables. Vitamin D is also manufactured in the body after sun exposure. In addition to vitamins, minerals, such as iron, calcium, and zinc, are important to proper body functioning.The best way to get the vitamins and minerals your body needs is from the food you eat. Contrary to popular belief, most healthy people don’t need to take additional vitamin and mineral supplements. The United Stated Department of Agriculture sets Dietary Reference Intake (DRI) recommendations, formerly the Recommended Daily Allowance (RDA) for the amounts of vitamins and minerals that are needed at certain times in one’s life. A well-balanced diet will typically provide 100 percent of the recommended vitamin amounts for healthy children and adults.However, certain types of people may have higher demands at different times in their lives. For example, women who are pregnant or who are planning to become pregnant need increased amounts of folic acid and iron, and women who are at risk of osteoporosis need higher amounts of calcium. In addition, people who follow a vegetarian or vegan diet may require a B complex vitamin.Vitamins and minerals are very safe unless one gets too much of them. It is difficult to “overdose” on vitamins or minerals from the foods one eats, but it is fairly easy with vitamin supplements. Taking in an excess of vitamins, particularly fat-soluble vitamins, can cause nausea, vomiting, dizziness, weakness and confusion. Excessive use can also interfere with medical tests and alter the absorption and action of prescription medications. If a vitamin is needed in addition to diet, it is best to select one which is well balanced and has no more than 100 percent of the recommended daily requirements. Many vitamin supplements have additional ingredients, such as herbs, which may not be needed. Vitamins are standardized, so typically a generic vitamin is as good as a name brand. As always, ask your doctor which, if any, vitamins you need, and inform him or her of any supplements, including vitamins, that you are taking.Dr. Kent Herbert, board-certified family physicianFalcon Family Medicine7641 McLaughlin Rd.Falcon, CO 80831(719) 494-2006(719) 494-8448 faxwww.FalconFamilyMedicine.com
