The need for sufficient vitamins and minerals is even more pressing during the cold and dark months of the year
Getting enough vitamins and minerals is essential for a healthy body and mind, and their importance cannot be overstated. A deficiency in vitamins can cause a number of health problems, including bone problems such as osteoporosis.
Minerals are essential nutrients that the body requires to maintain a healthy body and mind. They are crucial for building a healthy metabolism, strong bones, cellular health, and turning transforming food into energy. For most people, these nutrients are found in dietary sources such as bread, fish, meat, cereals, milk and dairy products. These nutritional building blocks are also found in vegetables, fruit (especially dried fruit), and nuts.
While most people get all the vitamins and minerals they need from their diet, some people may face special circumstances and will need supplementation.
There are three types of units to measure vitamins and minerals and it is important to be familiar with measurements so that you can offer the right products in the right doses. The following can act as a guide.
Milligrams – a milligram is 1 thousandth of a gram and is usually written as mg.
Micrograms – a microgram is 1 millionth of a gram and is usually written as μg or mcg. 1,000 micrograms is equal to 1 milligram.
International Units – these are sometimes used to measure vitamins A, D and E, and are usually written as IU. The conversion of milligrams (mg) and micrograms (μg) into IU depends on the type of vitamin.
Vitamin D
Vitamins A, B, C, and D are some of the best-known building blocks of nutrition and they are available through a healthy and varied diet, as well as from sunlight that can be used by the body to create vitamin D. This is a particular problem in winter months — because of Ireland’s norther latitude, it is extremely difficult for Irish people to get enough vitamin D from natural sunlight alone.
As the HSE stated in advice to healthcare professionals, people in Ireland of all ages have low levels of vitamin D and it is not possible to safely get all the vitamin D needed from the sun and few foods contain vitamin D. In addition, infants between 0-12 months grow very quickly so may be at greater risk of vitamin D deficiency.
A person needs sufficient calcium, as well as a plethora of other vitamins, to keep their bones healthy and vitamin D to help their body absorb calcium. A lack of vitamin D can lead to bone conditions such as rickets in children, and bone pain and bone weakness caused by a condition called osteomalacia in adults. Osteomalacia is a bone disease that causes bones to become soft and weak due to a lack of proper mineralisation, often caused by insufficient vitamin D, calcium, or phosphate.
Strong bones
Maintaining bone health becomes more and more important as people age. Keeping bones healthy can make a big difference if a person falls. Sturdy bones can greatly reduce the potential for a fall to cause serious damage such as a broken hip or shoulder.
People lose bone mass or density as they age, especially women after menopause, and the bones naturally lose calcium and other minerals as we get older.
The spine is made up of bones called vertebrae, and in between each bone is a gel-like cushion called a disk. With ageing, the middle of the body becomes shorter as the disks gradually lose fluid and become thinner. Vertebrae also lose some of their mineral content, making each bone thinner. The spinal column becomes curved and compressed and bone spurs caused by aging and overall use of the spine may also appear on the vertebrae. In addition, the foot arches of the older person become less pronounced, contributing to a slight loss of height.
Calcium
Calcium is important to maintaining good bone health and general health. It has several important functions, including building strong bones and teeth, regulating muscle contractions, and ensuring blood clots normally.
A lack of calcium can lead to rickets in children, while adults can develop osteomalacia or osteoporosis in later life. Calcium can be had through a varied, balanced diet, sources of calcium in food include milk, cheese and other dairy foods. However, again, some people fall into categories where they will need supplementation.
Rickets
Rickets is a condition that affects bone development in children. It causes bone pain, poor growth and soft, weak bones that can lead to bone deformities. While rickets was common in the past, it almost disappeared in the Western world during the 20th century due to better nutrition and better awareness.
However, in recent years statistics have shown an increase in the cases of rickets in Ireland. The HSE also noted that in Ireland, studies have shown that adults have low levels of vitamin D. A recent Irish study also identified an association between lower levels of vitamin D and inflammation in older adults, very important given the high prevalence of vitamin D deficiency and chronic disease in older adults living in Ireland.
Osteoporosis
Osteoporosis is a health condition that weakens bones, making them fragile and more likely to break. It develops slowly over several years and is often only diagnosed when a fall or sudden impact causes a bone to fracture. In Ireland, it is estimated that 300,000 people suffer from osteoporosis and that one in four men and one in two women over 50 will develop a fracture due to the condition during their life.
The most common injuries in people with osteoporosis are a broken wrist and hip fracture. However, breaks can also happen in other bones, such as in the arm or pelvis. Sometimes even a cough or sneeze can cause a broken rib or the partial collapse of one of the bones of the spine.
While osteoporosis is not usually painful until a bone is broken, broken bones in the spine are a common cause of long-term pain. Fortunately, osteoporosis can be treated with bone strengthening medicines and advice available from the local chemist.
While losing bone density is a normal part of ageing, some people lose bone much faster than normal. This can lead to osteoporosis and an increased risk of broken bones.
Women lose bone density rapidly in the first few years after menopause and are more at risk of osteoporosis than men, particularly if the menopause begins before the age of 45 or they have had their ovaries removed. It is estimated that, on average, women lose up to 10 per cent of their bone mass in the first five years after menopause.
However, osteoporosis can also affect men, younger women and children. Many other factors can also increase the risk of developing osteoporosis, including: taking high-dose steroid tablets for more than three months; heavy drinking and smoking; having a low BMI; and not exercising regularly.
Therapies
Fortunately, there are many over-the-counter vitamin supplements available from respected brands.
Sona, another trusted brand, also provides a zinc supplement. Sona also provides supplements including Sona D 1000. This provides Vitamin D3 which is important for the maintenance of normal bones and teeth, cell division and normal muscle function.
Boots Baby Vitamin D3 drops have been specially designed to be suitable from birth. Boots designed the product to be applied directly onto a mother’s nipple or a clean surface such as a finger to allow a baby to suck the whole drop as easily as possible.
Baby Vit D3 Pure Vitamin D Drops is specially developed for newborn babies, infants and young children to help meet their daily vitamin D needs.
It contains no preservatives, no parabens no artificial colours, no flavourings, no peanut additives, no sugars or lactose and no gluten, thus having negligible risk of allergic reaction.
Caltrate 600+D3 offers a high level of vitamin D3 to help maximise calcium absorption and support healthy bones, joints and muscles. The advanced levels of vitamin D3 in Caltrate help maximise calcium absorption and maintain healthy bones. Another product is Solgar Vitamin D3 Tablets. This supplement may be beneficial for those at risk of deficiency including people aged 65 and over or those who are not able to spend time outdoors.
Holland & Barrett B Complex & B12 Tablets, and Centrum Advance Multivitamins & Minerals. Pharmaton Advance Fizz Multipack is also available. It is high in vitamins A, C and D, which each help to support the normal function of the immune system. Another trusted brand, Seven Seas, has a multivitamin supplement.
There is also a range of products designed for children. One of these is Haliborange’s chewable Vitamin D Calcium Softies for kids. In a strawberry flavour, it is a one-a-day chewable softie. They help provide the body with calcium and vitamin D and are a great way to top up a child’s intake, with a minimum of fuss.
Vitabiotics Wellbaby Vitamin D-Drops also is available. It has been carefully developed by Vitabiotics nutritional experts and is ideal for infants aged four months for five years.
Optibac Baby Drops is a premium liquid supplement designed to enhance a baby’s natural gut flora from birth. Formulated with vegan-friendly ingredients, Baby Drops feature Bifidobacterium breve M-16V, a scientifically studied strain trusted by thousands of newborns and babies, and it can be given to infants from birth to three years old.
A water-soluble vitamin, vitamin C supports normal growth and development and helps the body absorb iron. As the body does not produce or store vitamin C, it is important to include the vitamin in a diet. Fortunately, vitamin C is found in a wide variety of fruit and vegetables, such as peppers, oranges, and kiwi fruit as well as numerous trusted supplements.
Beeline Vitamin C 1000mg + Zinc Effervescent tablets are an ideal way to replace vitamin C lost through colds and flu. Each tablet contains as much vitamin C as 20 freshly pressed oranges. Berocca Orange Effervescent Tablets are also available. Berocca tablets are full of vitamins and minerals, including B1, B2, B12, vitamin C and zinc.
A lack of calcium could lead to rickets in children, while adults can develop osteomalacia or osteoporosis in later life. Obtained through a varied, balanced diet, sources of calcium in food include milk, cheese and other dairy foods.
Calcium supplements include Vitabiotics Wellkid Calcium Liquid, a rich source of calcium designed for children aged 4-12 years. It provides a rich source of calcium and co-factors including magnesium and vitamin D, in a smooth, great-tasting liquid that kids will love. With an orange taste, Wellkid Calcium Liquid is suitable for children ages 4-12 years, providing an easy way to help safeguard their vital intake of calcium.
Another brand aimed at children is L’il Critters. This offers a range of flavoured gummy supplements, including Immune C plus Zinc and L’il Critters Calcium + Vitamin D3 Gummy Vitamins. The gluten-free gummies are made with only naturally sourced flavours, including cherry, strawberry, orange and lemon.
