The Importance of Vitamins

Winters in northern states have less daylight and may cause seasonal depression, but that might not be the only thing affecting how you feel. Depleted vitamins can affect the body and how it functions.

Vitamins are key building blocks for maintaining good health across a lifespan. Here are some essential things to know: 

• Food is the best source for most vitamins.
• Supplements may provide more of a vitamin than the body needs, which can lead to health problems
• Vitamin deficiency is relatively uncommon in the United States
• Some individuals are at higher risk for vitamin deficiency and may benefit from supplements or fortified foods

The best way to meet vitamin needs is to eat a variety of foods using the USDA MyPlate (https://www.choosemyplate.gov/) guidelines. These foods provide a variety of complementary nutrients and fiber to benefit your body’s health and digestion. The recommendations from MyPlate (USDA) are:

• At least half of the plate is a variety of fruits and vegetables
• At least half of the grains are whole grains
• Lean proteins (nuts, beans, low-fat dairy, poultry, low-fat meats, and eggs)

Vitamin B12 is found almost exclusively in animal products and is important to nerve and blood cell function. Although most Americans get plenty of vitamin B12 in their diets, individuals may not consume or absorb enough B12 if they are eating vegan or vegetarian diets with extremely limited/no animal products.

Folate is important at all stages of life, but it is particularly important for women who are or could become pregnant. In addition to fortified foods and/or supplements, folate should also come from a variety of food sources (leafy greens, legumes) to meet nutrient needs and promote healthy development.

Vitamin C comes from a variety of fruits and vegetables (citrus fruits, broccoli, greens) and is important to our connective tissue, metabolism and immune system. Although vitamin C is often taken in large doses to prevent or treat the common cold, there is limited research to support the effectiveness of this; at most it may shorten a cold by one day. Since vitamin C is water-soluble, the excess consumed is sent back out instead of stored. Too much at one time can cause diarrhea, nausea, or stomach cramps (Harvard Health).

Vitamin D is often known as the sunshine vitamin because the skin is able to produce this vitamin when it is exposed to sunlight. This means that unlike some of the other vitamins, our body can produce its own vitamin D. When sunlight is limited from shorter days or less skin exposure like during Montana winters, it is important to help the body get some of that vitamin D from food sources. There are only a few foods that naturally have vitamin D (egg yolks, liver, some fish). You may also benefit from fortified foods (fortified milk, margarine, and some cereals) or supplements as a good source of vitamin D and its partner calcium.

When to Take Supplements

Some individuals who might benefit from regularly checking their vitamin levels include:

• Older adults
• Pregnant women
• People with food insecurity
• People with restrictive diets
• People with high alcohol or drug consumption
• People with chronic digestive diseases preventing absorption such as Celiac or Crohn’s disease

Before making a dietary or supplement change, it is important to talk to a medical provider. A medical professional can help determine if these changes might have any unintended consequences on your diet, medications, or other health conditions.  Everyone’s body is unique, but we all need vitamins to help our body systems function at their best! Your local Extension agent can help find resources to eat using the MyPlate guidelines and your medical team and local Registered Dietitian Nutritionist can help with individualized plans to meet vitamin and nutrient needs.