As harmless as they might seem, much controversy surrounds the issue of vitamin supplementation. Generally speaking, taking a daily multivitamin supplement is safe and effective. In fact, doing so is much safer than developing symptoms of a vitamin or mineral deficiency.

Today’s hectic lifestyle makes it difficult for people of all ages to get their daily nutritional requirements from food. More time spent at work than at home means people are eating out more often. While convenient, the truth is that people are losing control of what they eat.

Restaurant food offers portion sizes that are often double and even triple what they should be. Preparation methods generally involve using artery-clogging oils, and other saturated fats.

But eating out isn’t the only problem. Stress wreaks havoc on the body, and often works to diminish whatever nutritional value people are getting from their food. It’s difficult to escape stress, and eating on the run, and eating at odd times during the day. What’s even worse, skipping meals has become a normal way of life for so many.

Nutritionally-void foods, stress, insufficient exercise, and generally poor eating habits spell disaster when it comes to eating a balanced diet. Yet these are the very reasons why so many people are choosing to supplement their diets with multivitamins.

If the above scenario sounds like the way you live your life, there’s a good chance you’ll benefit from a daily multivitamin supplement. It’s usually not necessary to first consult with a doctor. If your health overall is good, and you’re not taking any medication, a multivitamin that meets recommended daily allowances will be sufficient.

The B-vitamins and Vitamin C are water soluble so over-supplementation isn’t an issue. With water soluble vitamins, the body processes what it does not use and eliminates the excess vitamins through the urine.

Fat soluble vitamins such as Vitamin A and D, are different in that the body will store excess amounts. But still, even at levels that are slightly higher than the recommended daily allowances, there shouldn’t be any adverse effects. Excessive consumption however is not advisable and may even trigger health complications.

As with most things in life, when taking a multivitamin supplement, moderation is key. Keep in mind that a lot of foods are now being fortified with vitamins and minerals, especially cereals and orange juice. If ever you are in doubt as to the amount of supplementation you should give your body, the best advice is to discuss this topic with either your doctor or an experienced nutritionist.

Once you have decided that a multivitamin supplement makes sense, the only thing left to do is go out and buy some. Multivitamin supplements are available in tablet or pill form and liquid form. With so many brands available, you may want to take time to read the labels or look for a familiar manufacturer. Select the form you’re more likely to take on a regular basis and you’ll be one step closer to having a healthy body!

Years ago we had a friend who lived to be over 100 years old. Well into her 90s she was fairly active, and until the day she died she was mentally alert.

This friend was sure her long-life was in large part due to the fact that she had a potato every day. Whether or not that is actually true, potassium, which is found in potatoes, is an important mineral that everyone needs.

Potassium, another of the body’s major minerals, is a member of the electrolyte family. The other members of this family include sodium and chloride. Unlike sodium and chloride which are found mainly in the body fluids that surround cells, approximately 95% of the body’s potassium is stored in the body fluids inside the cells. One of the most important roles of potassium is its ability to control how the nerves and muscles act.

The balance of electrolytes passing in and out of cell membranes is what creates the electrical charges that help cells communicate with one another. The electrical impulses are also what cause muscles to contract.

As one of the body’s largest muscles, the heart relies on a steady supply of potassium and the other electrolytes to keep it beating rhythmically around the clock.

This mineral is also what controls the creation as well as the storage of the muscles’ main source of fuel, glycogen. Potassium assists in the process of converting glucose, or blood sugar, into glycogen.

Tests conducted on individuals with high blood pressure have shown that increasing the amount of potassium has helped them to lower their blood pressure. Tests have also shown that potassium can help relieve the pain of those suffering from arthritis by helping to remove the pain-causing acids from affected joints.

When acid levels become too high, potassium can help neutralize the excess acids inside the body. It also brings relief to those suffering headaches and migraines.

The lungs would not be able to eliminate carbon dioxide and the kidneys could not function properly without potassium. Potassium is also responsible for controlling the water balance which is why symptoms of a potassium deficiency include an unquenchable thirst and inability to urinate.

Providing the body with ample amounts of potassium all through life can help keep the bones from losing mass, a condition that leads to osteoporosis.

Sources of potassium

Eating produce is the best way to ensure the body gets an ample supply of this all-important mineral. Bananas, oranges, grapefruit, kiwi, orange juice, dates, apricots, prunes, potatoes, tomatoes, avocados and other fresh produce are excellent sources. Potassium is also found in legumes, meat, fish, poultry, whole grains and dairy products.

Interestingly, there isn’t a recommended daily allowance for potassium. Fortunately most people are able to get enough potassium simply by consuming orange juice, potatoes and bananas.

Potassium is a water-soluble mineral which means that excess amounts are safely eliminated from the body via the urine, so dangers from excess amounts rarely develop. However, individuals with kidneys that don’t function normally are prone to heart trouble.

Potassium deficiencies

Potassium deficiencies are possible especially as a result of excessive vomiting, diarrhea, diuretics and laxative misuse.

Water retention, a loss of appetite, fatigue, insomnia, nausea, irregular heart beating, poor circulation, diabetes, earaches and headaches, hypertension, pain in the abdomen, nerves and muscles that don’t function normally, a thirst that cannot be quenched, and an overall feeling of weakness are the symptoms most often associated with a potassium deficiency.

Without iron, nothing in the world could live. Not humans, not plants, nothing. Iron is the most abundant mineral on earth and it is present in many of the enzymes and proteins that are involved in keeping the body healthy.

The body reuses or conserves approximately 90% of its iron each day. The remaining 10% is eliminated and it’s this 10% that must be replenished otherwise the body runs the risk of developing an iron deficiency.

The major role iron plays is that of an oxygen transport assistant. It’s found in the hemoglobin, a protein inside red blood cells that helps move oxygen out of the lungs so that it can be carried to the body parts that require it.

Muscles, tissues and organs all need oxygen. The immune system needs iron too. Iron assists with the metabolization process and it’s crucial in body’s ability to regulate temperature.

One interesting fact about iron is that it has the ability to regulate how much the body absorbs. When current iron levels are sufficient, no iron is absorbed. And that’s good because too much can cause toxicity. When levels start to decrease, the body goes into iron absorption mode.

Iron is present in both mother’s milk and formula, but infants consume a much higher percentage of iron when they are breastfed. Infants that are not breastfed should be given iron fortified formula and/or cereal or an iron supplement.

Sources of iron

The hemoglobin contains two different types of iron: heme iron and non-heme iron. The main difference between the two is the absorption capability. The body easily absorbs heme iron but absorbing non-heme iron is more difficult. Absorption rates of non-heme iron can be improved by including meat, fish and vitamin C to the diet.

Another difference is the source of these two types of iron. Organ meats such as liver, heart and kidneys, and lean beef, fish, seafood, sardines, anchovies and poultry are good sources of heme iron. Plant sources provide much of the body’s non-heme iron. Good sources include spinach, oat bran, apricots, kidney beans, hazelnuts, almonds, cashews, whole meal bread, eggs and soy products.

Organ meats such as liver, heart and kidneys and lean beef, fish, seafood, sardines, anchovies and poultry are food sources that are rich in heme iron. Plant sources provide much of the body’s non-heme iron.

Some good sources of iron include spinach, oat bran, apricots, kidney beans, hazelnuts, almonds, cashews, whole meal bread, eggs, soy products and fortified cereals. Many other foods have been enriched with iron and this is important because most processed foods lose their natural iron supply. Pasta, bread made with refined flour, white rice and ready-to-eat cereals fall into this last category.

Women over age 50 and all older men need 8 mg of iron/day. Any woman who has not yet started menopause needs more, 18 mg/day, compensate for the blood that is lost during a woman’s monthly menstrual cycle. Women who are pregnant or who may become pregnant should also get more iron.

Symptoms of an Iron deficiency

Several situations can lead to an iron deficiency. In some people, their bodies are not able to absorb it properly. An iron deficiency can also result from a significant loss of blood whether from a wound or because of a woman’s menstrual cycle. Finally, probably the most common reason for an iron deficiency is the diet. Very simply, many people do not consume adequate quantities of iron-rich foods.

One of the most notable symptoms of an iron deficiency is anemia. Its symptoms include fatigue, reduced mental capacity, insomnia, headaches, loss of appetite and an inability to maintain proper body temperature. An iron deficiency also diminishes the capacity of the immune system.