The Truth About Vitamins: Important Information You Need
to Know
Do You Really Need Vitamins?
A lot of people buy 8 different vitamins ( B1, zinc, magnesium, C, D, calcium,
etc.) because everyone says they need them. Before you take any supplements ask
yourself:
• Do I need this vitamin?
• Why am I taking this?
• Do I need this for my health?
Vitamins are essential nutrients to help the body with essential functions. Not
everyone needs vitamins.
A lot of vitamins can be ingested through a balanced natural intake.
Key Vitamins & Natural Sources:
1. Vitamin D
Myth: "You can only get vitamin d from the sun."
Truth: While the sun is a primary source of vitamin D, we can get vitamin D
from many other foods as well.
Natural Sources:
Foods:
• Green vegetables: Celery, cucumber, spinach, broccoli, cabbage, lettuce, kiwi
• Animal products: Eggs, fish (especially salmon), seafood, meat
• Grains & cereals (small amounts).
Why Do so many People Have Low Vitamin D?
• They don't eat green vegetables or vitamin D rich foods.
• They don't get enough sun exposure to produce adequate levels of vitamin D
(especially in cold climates).
Do You Need a Supplement?
Not necessarily – make diet the priority first.
2. Vitamin C
Importance:
• Has immune system function, and skin, hair, and bone health, - Yes, it is
also good for your eyes and hormones.
• Can help blood circulation for sleep.
Myth: "You need supplements to get enough vitamin C."
Truth: You can eat enough vitamin C from eating foods.
Natural Sources:
1. Fruits: Kiwi (one half is enough), oranges, sweet lemon,
2. Vegetables: Bell pepper, broccoli, spinach.
Issue: Most people do not eat sufficient vitamin C food source
3. Biotin (Vitamin B7)
Common Uses: Hair, skin and nails health
Sources:
• Eggs, milk, bananas, salmon, nuts and seeds
• Skin health good food: cucumber, papaya, carrot, fish, eggs
Do you need a Supplement?
Only if you are deficient (thin hair, rash face)
Minerals vs. Vitamins: Don't get them confused!
• Zinc, Calcium are minerals, not vitamins.
• Calcium is in water. If drinking 3 liters of water per day, you can get
enough calcium.
• Water has magnesium, zinc, and many other minerals too.
4. L-Carnitine
Function:
• Converts fat to energy
• Good for hearts, brains and muscles.
Sources:
• Water, ginger, turmeric, chia seeds
Final Thoughts
• Eat a balanced diet of vegetables, fruits, eggs, fish and grains, before
going on supplements.
• If you need a multi-vitamin, take a good quality one (A-Z) do NOT use gummies
(they have sugar)
• Are you deficient? Speak to your doctor before taking a supplement.
Remember: Supplements are not a replacement for a healthy diet
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