Vitamins and minerals in the right amount are needed for a variety of biologic processes, among them growth, digestion, mental alertness and resistance to infection. They also enable your body to use carbohydrates, fats and proteins. And they act as catalysts, initiating or speeding up chemical reactions. Remember, however, that even though vitamins are involved in converting food into energy, they have no calories, and taking them will not boost your energy levels unless you are deficient in one that is involved in an energy process.

Vitamins can be either fat-soluble or water soluble. Vitamin C, biotin and the seven B vitamins - thiamin (B-1), riboflavin (B-2), niacin (B-3), pantothenic acid (B-5), pyridoxine (B-6), folic acid (B-9) and cobalamin (B-12) - are water soluble vitamins and are not stored in your body in any appreciable amounts. Surplus water soluble vitamins are washed out in your urine. Choline is a nutrient with significant functions within the body which some consider it a water-soluble vitamin, however it's not technically classified as a vitamin.

Fat-soluble vitamins - vitamins A, D, E and K - are stored in your fat. Excess fat-soluble vitamins can accumulate in your body and become toxic. You are especially sensitive to excess amounts of vitamins A and D. Because vitamins E and K affect blood clotting, dosage of these vitamins is important if you're taking a blood thinner.

Your body needs minerals to help regulate cell function and to serve as building blocks for your cells and organs. Major minerals include calcium, phosphorus, magnesium, sodium, potassium, sulfur and chloride. Your body needs smaller amounts of chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium and zinc.

Food is your best source of vitamins and minerals. In addition to supplying these important nutrients, food contains hundreds of additional compounds called phytochemicals. Phytochemicals occur naturally in plants and may provide important health benefits such as protection from a variety of diseases and conditions, including cancer and heart disease. Food also contains fiber, which is good for you in a variety of ways. Many people don't receive all of the nutrients they need from their diet because they either can't or don't eat enough, or they can't or don't eat the right foods.

For some people, including those on restrictive diets, multivitamin-mineral supplements can provide vitamins and minerals that their diets often do not. Pregnant women and people who smoke or consume excessive amounts of alcohol, or do both, have altered nutrient needs and definitely benefit from a supplement. For older adults, lack of appetite, decreased sense of taste and smell, and denture problems can all contribute to a poor diet, as can eating alone or having depression. In addition, if you're 65 or older, it may be more difficult for your body to absorb and use certain nutrients. These include vitamin B-6, vitamin B-12, vitamin D and zinc. You may also need to increase your intake of calcium and vitamin D to protect against bone loss or thinning (osteoporosis).

Because the diets of the young and older adults are often short in more than one vitamin and mineral, a multivitamin-mineral supplement often makes more sense than single-nutrient pills.

“Your body needs minerals to
help regulate cell function and
to serve as building blocks for
your cells and organs.”

Beta carotene. This compound, found in carrots, pumpkin, sweet potatoes, cantaloupe, pink grapefruit, apricots, broccoli, spinach and most dark green leafy vegetables, is converted by your body to vitamin A. Foods high in beta carotene may lower your risk of heart disease and cancer.

Calcium. This mineral builds strong bones and teeth and is involved in muscle contraction, nerve impulse transmission and blood clotting. For men and women age 51 and older, the minimumr ecommended intake is 1,200 milligrams (mg). If you take an iron supplement, don't take it at the same time as your calcium supplement - calcium can interfere with the absorption of iron.

Folic acid, folate (vitamin B-9). Folic acid is important for red blood cell formation, protein metabolism, growth and cell division. It can work with vitamins B-6 and B-12 to reduce elevated levels of homocysteine - a compound that can increase your risk of heart attack or stroke if you have too much of it.

Iron. Although supplemental iron is advised during pregnancy and for iron deficiency anemia, some studies suggest that excess iron can raise the risk of heart disease and colon cancer for women beyond menopause and for men. Testing is needed to confirm your need of extra iron.

Magnesium. Adequate levels of this mineral are necessary in many enzyme processes, particularly ones that provide energy to your body. Magnesium is also involved in muscle contraction and nerve impulse transmission, the same as calcium.

Zinc. Maintaining adequate amounts of zinc can help your body heal wounds and increase the immune response.

Vitamin B-6 (pyridoxine). Adequate levels of this vitamin may help lower blood homocysteine, a risk factor for heart attack, and improve your immune system function. Older adults may have trouble absorbing it.

Vitamin B-12 (cobalamin). Adequate amounts of this vitamin may reduce your risk of anemia, cardiovascular disease and stroke. Older adults often don't absorb this vitamin well.

Vitamin C (ascorbic acid). This vitamin helps your body synthesize collagen - a connective substance in your body - and aids in wound healing. It's also a good antioxidant. Eating foods high in vitamin C can help reduce your risk of cancer and heart disease.

Vitamin D (calcipherol). This vitamin helps your body absorb calcium and is essential in maintaining proper bone strength and density. Most older adults don't get regular exposure to sunlight and have trouble absorbing this vitamin.

Vitamin E (tocopherol). Studies on the benefits of vitamin E show its results in supporting your cardiovascular and immune systems.

Vitamin K (menadione, phylloquinone, menaquinone). It is essential in the blood clotting mechanism.

The bottom line? These nutritional supplements are designed to support a normal healthy diet. It is hard to support a fast food diet with pills. Because the water soluble nutrients are washed out of you if taken in excess, and B-complex is generally used up within 8 hours of taking it, one may strongly consider taking a multivitamin mineral supplement that is designed to be taken multiple times a day. Talk to us about our recommendations. We have investigated many companies as to their quality and can advise you on a supplement that is right for you and your diet.

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