Multivitamins

//** MULTIVITAMINS **//

//**Introduction**// // Vitamins are essential nutrients that your body needs to help the cells function properly.They contain no calories and do not provide body with energy but they are required for a number of important functions, vitamins are diffferent from minerals because they are organic compounds whereas minerals are inorganic,there are 13 vitamins total, but basically they can be broken down into two groups: // // **Fat soluble** :- Fat soluble vitamins are stored in fatty tissues of the body in the presence of fats vitamin A,D,E,K are fat soluble vitamins. // // **Water soluble** :- water soluble vitamins are dissolved in the presence of water and are absorbed by the body immediately.Vitamin B1,B2,B3,B5,B6,B7,B9,B12 and C. //





// **13 Essential Vitamins:** // // vitamin A // // vitamin C // // vitamin D // // vitamin E // // vitamin K // // vitamin B1(Thiamine) // // vitamin B3(Riboflavin) // // vitaminB5(Niacin) // // vitamin B7(Biotin) // // vitamin B6 // <span style="font-family: Arial,Helvetica,sans-serif;">// vitamin B9(Folate/Folic Acid) // <span style="font-family: Arial,Helvetica,sans-serif;">// vitamin B12 //

<span style="font-family: Arial,Helvetica,sans-serif;">// **Natural Sources for Vitamins:** // <span style="font-family: Arial,Helvetica,sans-serif;">// vitamin A: eggs,meat,cheese,milk,cream,cod,liver,kideny // <span style="font-family: Arial,Helvetica,sans-serif;">// vitamin C:citrus fruit,broccoli,tomatoes,tunip,potatoes,strawberries // <span style="font-family: Arial,Helvetica,sans-serif;">// vitamin D:nuts and seeds,spinach,asparagus,corn,vegetable oils // <span style="font-family: Arial,Helvetica,sans-serif;">// vitamin K: spinach,cabbage,cauliflower,cereals,soybeans // <span style="font-family: Arial,Helvetica,sans-serif;">// vitamin B1: dairy,friuts,vegetables,peas,soybeans,whole grians, fortified foods // <span style="font-family: Arial,Helvetica,sans-serif;">// vitamin B3:lean meats,nuts,eggs,legumes,fish,poultry,dairy,enriched breads // <span style="font-family: Arial,Helvetica,sans-serif;">// vitamin B5 and B7 ; fish, dairy eggs,whole grain cereals,yeast,broccali,legumes,potatoes,lean beef // <span style="font-family: Arial,Helvetica,sans-serif;">// vitamin B6: whole gains,meats,fish,eggs,nuts,legumes,beans // <span style="font-family: Arial,Helvetica,sans-serif;">// vitamin B9:poultry,sellfish,liver,citrus friuts,beans,legumes,green leafy vegetables,whole grains // <span style="font-family: Arial,Helvetica,sans-serif;">// vitamin B12:meat,poultry,sellfish,milk,eggs //

<span style="font-family: Arial,Helvetica,sans-serif;">// **Who needs multivitamins** // <span style="font-family: Arial,Helvetica,sans-serif;">// The best source of needed multivitamins is a balanced diet.People use multivitamin for different // <span style="font-family: Arial,Helvetica,sans-serif;">// raesons health condiions, dietry choices, lifestyle habitsor medicians impede their bodies ability to get or absorb proper amount of key nutrients from foods. The requirements of nutrients would be differentfor men and women //

<span style="color: #6b0000; font-family: Arial,Helvetica,sans-serif;">// **Multivitamins for Men:** // <span style="font-family: Arial,Helvetica,sans-serif;">// The men require much more nutrients than normal adult, so the multivitamin product is recommended for supplimenting the diet with B-complex vitamins.Also, it is good for immunity and maintaining the health of teh heart and helps in digeston.However, we choose the product that contains vitamins, minerals,enzymes and help for men //

<span style="color: #6b0101; font-family: Arial,Helvetica,sans-serif;">// **Multivitamins for Women:** // <span style="font-family: Arial,Helvetica,sans-serif;">// following are some multivitamins for women, which suite them best, depending on specific stagesin life. // <span style="font-family: Arial,Helvetica,sans-serif;">// 1.**Teenagers** : while a women is in her mensurating or childbearing years, she should take vitamin suppliments, that are rich in calcium, folic acid, iron. // <span style="color: #690202; font-family: Arial,Helvetica,sans-serif;">// **2.Pregnanting and lactating Women:** // <span style="font-family: Arial,Helvetica,sans-serif;">// Their multivitamins needs are high.They require high level of folic acid and bar carotene.This helps prevent the risk of birth defects like spina bifida. // <span style="color: #6f0101; font-family: Arial,Helvetica,sans-serif;">// **3.Post Menopausal Women(Senior):** // <span style="font-family: Arial,Helvetica,sans-serif;">// The multivitamins for senior women should contain vitaminB12, vitamin D, calcium,iron and potassium //

<span style="font-family: Arial,Helvetica,sans-serif;">// **How to Choose Multivitamin :** // <span style="font-family: Arial,Helvetica,sans-serif;">// when women who pregnant or brestfeeding choosing a multivitamin can be enough with so many different kinds for men, women, seniors, deiters,smokers so we need to compare brands,start by checking the back label, look for 100% of daily values for vitamins and most minerals except calcium. a full dose alcium will make multivitamin too much to swallow. //

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<span style="font-family: Arial,Helvetica,sans-serif;">// **How To Take Multivitamins:** // <span style="font-family: Arial,Helvetica,sans-serif;">// Take your multivitamin with a mael, because food helps our stomach better absorb many vitamins.To store the multivitamins put them in cool and dry place //

<span style="font-family: Arial,Helvetica,sans-serif;">// **Effects of Multivitamins**: // <span style="font-family: Arial,Helvetica,sans-serif;">// There is a first rule we need to know that all medications, wheather multivitamins or any other, have side effects.Even though multivitamins have a lots of benefits, we need to avoid the side effects.Early warning signs of vitamins overdose include weight loss, soliting headache, menstrual changes, intense back pain or easy braising. //

<span style="font-family: Arial,Helvetica,sans-serif;">// **Benefits:** // <span style="font-family: Arial,Helvetica,sans-serif;">// **Vitamin A**:It promote goood vision // <span style="font-family: Arial,Helvetica,sans-serif;">// **Vitamin B1**: It is important for the conversion of carbohydrates into energy // <span style="font-family: Arial,Helvetica,sans-serif;">// **Vitamin B2**: It works in conjuction with other B vitamins and it helps in production of red blood cells. // <span style="font-family: Arial,Helvetica,sans-serif;">// **Vitamin B3**: It aids in the conversion of carbohydrates, protiens, fats to energy and helps the digestive and nervous systems to function properly. // <span style="font-family: Arial,Helvetica,sans-serif;">// **Vitamin B5 and B7**: These are critical for body growth and proper metabolic functioning. // <span style="font-family: Arial,Helvetica,sans-serif;">// **vitamin B6**: It helps the immune system.it produces the antibodies which are necessary to fight illness and disease. // <span style="font-family: Arial,Helvetica,sans-serif;">// **Vitamin B9**: More commonly known as Folic acid, it works with vitamin B12 and // <span style="font-family: Arial,Helvetica,sans-serif;">// vitamin C to break down, use and synthesize proteins. // <span style="font-family: Arial,Helvetica,sans-serif;">// **Vitamin B12**: Assists with the production of red blood cells and is critical for // <span style="font-family: Arial,Helvetica,sans-serif;">// metabolism and proper functioning of the central nervous system. // <span style="font-family: Arial,Helvetica,sans-serif;">// **Vitamin C**: It is necessary for the maintenance of cartilage, bones, teeth and is // <span style="font-family: Arial,Helvetica,sans-serif;">// required for tissue repair by the body. // <span style="font-family: Arial,Helvetica,sans-serif;">// **Vitamin D**: It is to help the body absorb the mineral calcium. Also, it helps maintain a // <span style="font-family: Arial,Helvetica,sans-serif;">// proper balance of calcium and phosphorus in blood. // <span style="font-family: Arial,Helvetica,sans-serif;">// **Vitamin E:** It is an antioxidant. It is involved in the production of red blood cells and // <span style="font-family: Arial,Helvetica,sans-serif;">// assists the body in utilizing another vitamin. // <span style="font-family: Arial,Helvetica,sans-serif;">// **Vitamin K**: It is critical for blood clothing and may be helpful in maintaining bone // <span style="font-family: Arial,Helvetica,sans-serif;">// health in the elderly // <span style="font-family: Arial,Helvetica,sans-serif;">// A good daily multivitamin supplement improves your overall bodily functioning, // <span style="font-family: Arial,Helvetica,sans-serif;">// boosts both your physical, mental health and well-being. //

=<span style="font-family: Arial,Helvetica,sans-serif;">// Recommended daily intake of vitamins and minerals // =


 * <span style="font-family: Arial,Helvetica,sans-serif;">// Humans need a certain daily intake of food supplements. This page summarizes recommended daily intakes by various health experts and agencies in order to provide an overview of recommended daily allowances of all vitamins and minerals. // ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">// Table 1: Recommended daily intakes of various food supplements // || <span style="font-family: Arial,Helvetica,sans-serif;">// **Vitamins** // || <span style="font-family: Arial,Helvetica,sans-serif;">// **Recommended daily intake** // || <span style="font-family: Arial,Helvetica,sans-serif;">// **Vitamins informational pages** // || <span style="font-family: Arial,Helvetica,sans-serif;">// **Over dosage (mg or µg/d)** // ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">// Biotin(B-complex) // || <span style="font-family: Arial,Helvetica,sans-serif;">// 30 µg // || <span style="font-family: Arial,Helvetica,sans-serif;">// Biotin in food and as a supplement // || <span style="font-family: Arial,Helvetica,sans-serif;">// No information found // ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">// Folate(B-complex) // || <span style="font-family: Arial,Helvetica,sans-serif;">// 400 µg // || <span style="font-family: Arial,Helvetica,sans-serif;">// Folate in food and as a supplement // || <span style="font-family: Arial,Helvetica,sans-serif;">// Doses larger than 400 µg may cause anaemia and may mask symptoms of a vitamin B12 deficiency // ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">// Vitamin A // || <span style="font-family: Arial,Helvetica,sans-serif;">// 600 µg // || <span style="font-family: Arial,Helvetica,sans-serif;">// Vitamin A in food and as a supplement // || <span style="font-family: Arial,Helvetica,sans-serif;">// Extremely high doses (>9000 mg) can cause dry, scaly skin, fatigue, nausea, loss of appetite, bone and joint pains and headaches // ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">// Vitamin B1 (thiamin) // || <span style="font-family: Arial,Helvetica,sans-serif;">// 1,4 mg // || <span style="font-family: Arial,Helvetica,sans-serif;">// Vitamin B1 in food and as a supplement // || <span style="font-family: Arial,Helvetica,sans-serif;">// No toxic effects resulting from high doses have been observed // ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">// Vitamin B2 (riboflavin) // || <span style="font-family: Arial,Helvetica,sans-serif;">// 1,6 mg // || <span style="font-family: Arial,Helvetica,sans-serif;">// Vitamin B2 in food and as a supplement // || <span style="font-family: Arial,Helvetica,sans-serif;">// Doses higher than 200 mg may cause urine colour alteration // ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">// Vitamin B3 (niacin) // || <span style="font-family: Arial,Helvetica,sans-serif;">// 18 mg // || <span style="font-family: Arial,Helvetica,sans-serif;">// Vitamin B3 in food and as a supplement // || <span style="font-family: Arial,Helvetica,sans-serif;">// Doses larger than 150 mg may cause problems ranging from facial flushing to liver disease // ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">// Vitamin B5 (patothenic acid) // || <span style="font-family: Arial,Helvetica,sans-serif;">// 6 mg // || <span style="font-family: Arial,Helvetica,sans-serif;">// Vitamin B5 in food and as a supplement // || <span style="font-family: Arial,Helvetica,sans-serif;">// Dose should not exceed 1200 mg; this may cause nausea and heartburn // ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">// Vitamin B6 (pyridoxine) // || <span style="font-family: Arial,Helvetica,sans-serif;">// 2 mg // || <span style="font-family: Arial,Helvetica,sans-serif;">// Vitamin B6 in food and as a supplement // || <span style="font-family: Arial,Helvetica,sans-serif;">// Doses larger than 100 mg may cause numbness and tingling in hands and feet // ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">// Vitamin B12 (cobalamine) // || <span style="font-family: Arial,Helvetica,sans-serif;">// 6 µg // || <span style="font-family: Arial,Helvetica,sans-serif;">// Vitamin B12 in food and as a supplement // || <span style="font-family: Arial,Helvetica,sans-serif;">// Doses larger than 3000 µg may cause eye conditions // ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">// Vitamin C (ascorbic acid) // || <span style="font-family: Arial,Helvetica,sans-serif;">// 75 mg // || <span style="font-family: Arial,Helvetica,sans-serif;">// Vitamin C in food and as a supplement // || <span style="font-family: Arial,Helvetica,sans-serif;">// No impacts of over dose have been proven so far // ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">// Vitamin D (cholecalciferol) // || <span style="font-family: Arial,Helvetica,sans-serif;">// 5 µg // || <span style="font-family: Arial,Helvetica,sans-serif;">// Vitamin D in food and as a supplement // || <span style="font-family: Arial,Helvetica,sans-serif;">// Large doses (>50 µg) obtained form food can cause eating problems and ultimately disorientation, coma and death // ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">// Vitamin E (tocopherol) // || <span style="font-family: Arial,Helvetica,sans-serif;">// 10 mg // || <span style="font-family: Arial,Helvetica,sans-serif;">// Vitamin E in food and as a supplement // || <span style="font-family: Arial,Helvetica,sans-serif;">// Doses larger than 1000 mg cause blood clotting, which results in increased likelihood of haemorrhage in some individuals // ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">// Vitamin K // || <span style="font-family: Arial,Helvetica,sans-serif;">// 80 µg // || <span style="font-family: Arial,Helvetica,sans-serif;">// Vitamin K in food and as a supplement // || <span style="font-family: Arial,Helvetica,sans-serif;">// Large doses of one form of vitamin K (menadione or K3) may result in liver damage or anaemia // ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">// **Minerals** // || <span style="font-family: Arial,Helvetica,sans-serif;">// **Recommended daily intake** // |||| <span style="font-family: Arial,Helvetica,sans-serif;">// **Over dosage** // ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">// Boron // || <span style="font-family: Arial,Helvetica,sans-serif;">// < 20 mg // |||| <span style="font-family: Arial,Helvetica,sans-serif;">// No information found // ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">// Calcium // || <span style="font-family: Arial,Helvetica,sans-serif;">// 1000 mg // |||| <span style="font-family: Arial,Helvetica,sans-serif;">// Doses larger than 1500 mg may cause stomach problems for sensitive individuals // ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">// Chlorine // || <span style="font-family: Arial,Helvetica,sans-serif;">// 3400 mg (in chloride form) // |||| <span style="font-family: Arial,Helvetica,sans-serif;">// No information found // ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">// Chromium // || <span style="font-family: Arial,Helvetica,sans-serif;">// 120 µg // |||| <span style="font-family: Arial,Helvetica,sans-serif;">// Doses larger than 200 µg are toxic and may cause concentration problems and fainting // ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">// Copper // || <span style="font-family: Arial,Helvetica,sans-serif;">// 2 mg // |||| <span style="font-family: Arial,Helvetica,sans-serif;">// As little as 10 mg of copper can have a toxic effect // ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">// Fluorine // || <span style="font-family: Arial,Helvetica,sans-serif;">// 3,5 mg // |||| <span style="font-family: Arial,Helvetica,sans-serif;">// No information found // ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">// Iodine // || <span style="font-family: Arial,Helvetica,sans-serif;">// 150 µg // |||| <span style="font-family: Arial,Helvetica,sans-serif;">// No information found // ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">// Iron // || <span style="font-family: Arial,Helvetica,sans-serif;">// 15 mg // |||| <span style="font-family: Arial,Helvetica,sans-serif;">// Doses larger than 20 mg may cause stomach upset, constipation and blackened stools // ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">// Magnesium // || <span style="font-family: Arial,Helvetica,sans-serif;">// 350 mg // |||| <span style="font-family: Arial,Helvetica,sans-serif;">// Doses larger than 400 mg may cause stomach problems and diarrhoea // ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">// Manganese // || <span style="font-family: Arial,Helvetica,sans-serif;">// 5 mg // |||| <span style="font-family: Arial,Helvetica,sans-serif;">// Excess manganese may hinder iron adsorption // ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">// Molybdenum // || <span style="font-family: Arial,Helvetica,sans-serif;">// 75 µg // |||| <span style="font-family: Arial,Helvetica,sans-serif;">// Doses larger than 200 µg may cause kidney problems and copper deficiencies // ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">// Nickel // || <span style="font-family: Arial,Helvetica,sans-serif;">// < 1 mg // |||| <span style="font-family: Arial,Helvetica,sans-serif;">// Products containing nickel may cause skin rash in case of allergies // ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">// Phosphorus // || <span style="font-family: Arial,Helvetica,sans-serif;">// 1000 mg // |||| <span style="font-family: Arial,Helvetica,sans-serif;">// Contradiction: the FDA states that doses larger than 250 mg may cause stomach problems for sensitive individuals // ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">// Potassium // || <span style="font-family: Arial,Helvetica,sans-serif;">// 3500 mg // |||| <span style="font-family: Arial,Helvetica,sans-serif;">// Large doses may cause stomach upsets, intestinal problems or heart rhythm disorder // ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">// Selenium // || <span style="font-family: Arial,Helvetica,sans-serif;">// 35 µg // |||| <span style="font-family: Arial,Helvetica,sans-serif;">// Doses larger than 200 µg can be toxic // ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">// Sodium // || <span style="font-family: Arial,Helvetica,sans-serif;">// 2400 mg // |||| <span style="font-family: Arial,Helvetica,sans-serif;">// No information found // ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">// Vanadium // || <span style="font-family: Arial,Helvetica,sans-serif;">// < 1,8 mg // |||| <span style="font-family: Arial,Helvetica,sans-serif;">// No information found // ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">// Zinc // || <span style="font-family: Arial,Helvetica,sans-serif;">// 15 mg // |||| <span style="font-family: Arial,Helvetica,sans-serif;">// Doses larger than 25 mg may cause anaemia and copper deficiency // ||  ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">// Zinc // || <span style="font-family: Arial,Helvetica,sans-serif;">// 15 mg // |||| <span style="font-family: Arial,Helvetica,sans-serif;">// Doses larger than 25 mg may cause anaemia and copper deficiency // ||  ||

<span style="font-family: Arial,Helvetica,sans-serif;">// **Conclusion:** // <span style="font-family: Arial,Helvetica,sans-serif;">// Multivitamin and mineral complexes are the most popular health suppliment used today. as we know, there has been so much reporting about the benefits of using a multivitamin product.Also, use of multivitamins for disease prevention and ensure that our bodies function properly and efficiently.Food is the major source of vitamins and minerals, but due to the poor manufacturing and handing processes; most of the nutrients in the food we consume get depleted or sometime, completly removed. Also, we eat junk food, processed food and not following a healthy diet, so we need to take multivitamins to get nutrient balance our diet. //

<span style="font-family: Arial,Helvetica,sans-serif;">// ** Bibliography ** // <span style="font-family: Arial,Helvetica,sans-serif;">// www.lenntech.com // <span style="font-family: Arial,Helvetica,sans-serif;">// www.healthynutritionexpert.com // <span style="font-family: Arial,Helvetica,sans-serif;">// www.ehow.com // <span style="font-family: Arial,Helvetica,sans-serif;">// www.buzzle.com // <span style="font-family: Arial,Helvetica,sans-serif;">// EzineArticles.com/?expert=cynthia_wang-tan //