Essential Vitamins and Minerals: When to Supplement and When Not To
Vitamins and minerals are fundamental nutrients for the optimal functioning of the body. They are involved in processes as varied as energy production, immune function, bone formation, and protein synthesis. Although a balanced diet is the ideal way to meet these needs, in many cases it can be useful or even necessary to supplement certain micronutrients with specific supplements.
Why consider supplementation?
Supplementing with vitamins or minerals may be advisable when:
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Deficiencies are documented through medical tests.
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Lifestyle, age, or physiological situations (such as pregnancy or aging) increase the needs for certain nutrients.
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Insufficient sun exposure reduces vitamin D synthesis.
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Restrictive diets may limit the intake of key micronutrients.
Conversely, if your diet includes a wide variety of fresh foods, both plant- and animal-based, along with healthy lifestyle habits, supplementation may not be necessary unless recommended by a professional.
Common signs of vitamin and mineral deficiencies
Although many deficiencies can go unnoticed for months, the body often sends signals when something is not functioning correctly. Identifying these symptoms can help determine whether it is worth reviewing your diet or considering specific supplementation.
Some common deficiency signs may include:
Persistent tiredness or lack of energy, even after adequate rest
Muscle weakness or cramps related to minerals like magnesium or potassium
Weakened immune system with recurrent infections
Bone or joint problems linked to vitamin D, calcium, or vitamin K
Changes in skin, hair, or nails associated with zinc deficiencies
These symptoms do not always indicate a specific nutritional deficiency, but they can be a sign that the body needs additional support.
Is it better to get vitamins and minerals from food or supplements?
A balanced diet is always the primary foundation for meeting micronutrient needs. Fruits, vegetables, legumes, whole grains, nuts, fish, and fermented foods provide a wide variety of essential vitamins and minerals.
However, there are situations in which diet alone may not be sufficient, for example:
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Limited sun exposure (vitamin D).
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Vegetarian or vegan diets (iron, zinc, vitamin B12).
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Prolonged stress or intense physical activity (magnesium, B vitamins).
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Advanced age, with reduced nutrient absorption.
In these cases, dietary supplements allow for specific and controlled doses, making it easier to meet specific needs without altering the usual diet.
When to supplement and when not to
When it may be advisable
- Diagnosed or suspected deficiencies
- Periods of increased nutritional demand
- When lifestyle is demanding or diets are restrictive
- Seasonal changes or reduced sun exposure
When it is not necessary
- If varied and balanced diets are maintained without deficiency symptoms
- Use of supplements “out of habit” without a specific goal and unnecessary duplication of micronutrients
The key is to supplement wisely, choosing products with clear composition, adequate doses, and quality assurance.
Below we present Anastore's recommended products with real information on composition, benefits, and recommended daily doses:
Recommended products from Anastore
Quercetin and zinc
Product combining two important micronutrients for antioxidant defense and immune function.
Benefits: quercetin is a flavonoid with antioxidant properties1; zinc contributes to the protection of cells against oxidative damage, to normal immune system function, and to normal DNA synthesis2.
Beta-carotene (Plant-based Vitamin A)
Supplement based on plant-derived vitamin A.
Benefits: beta-carotene is a provitamin A carotenoid that is converted into retinol only when the body needs it. Vitamin A contributes to the maintenance of normal vision, skin, and mucous membranes2, normal immune system function2, and normal iron metabolism2.
Organic Brewer's Yeast
Natural source of B vitamins, minerals, and amino acids.
Benefits: brewer's yeast is naturally rich in protein3, which helps increase and maintain muscle mass2 and supports bone health under normal conditions2. It also provides B vitamins and other micronutrients, making it suitable as support in a healthy, balanced diet.
Vitamin K2
Fat-soluble vitamin in the form of menaquinone-7 for normal bone function and blood clotting.
Benefits: vitamin K2 contributes to maintaining bones under normal conditions2 and to normal blood coagulation4. It also participates in activating osteocalcin, a protein involved in proper calcium deposition in bone matrix5.
Plant-based Iron
Iron supplement adapted to plant-based diets.
Benefits: iron contributes to normal red blood cell and hemoglobin formation, normal oxygen transport, energy metabolism, normal immune system function, and normal cognitive function. It also helps reduce tiredness and fatigue.
Plant-based Vitamin D3
Vitamin D3 from plant origin (lichen).
Benefits: vitamin D3 contributes to normal calcium and phosphorus absorption and utilization, maintenance of normal blood calcium levels, normal muscle function, and maintenance of bones under normal conditions2. It also contributes to normal immune system function2 and participates in cell division processes.
Marine Magnesium
Essential mineral extracted from seawater.
Benefits: magnesium contributes to normal protein synthesis, normal muscle and nervous system function, normal psychological function, electrolyte balance, and normal energy metabolism. It also helps reduce tiredness and fatigue and contributes to maintaining bones and teeth under normal conditions2.
Anastore's advice
Supplementation with vitamins and minerals can be a valuable tool when a deficiency is identified, specific diets are followed, or there are phases where nutritional needs are higher. However, it does not replace a balanced diet and healthy habits.
Anastore products offer clear formulas with transparent doses based on natural ingredients, making it easier to integrate specific micronutrients responsibly and aligned with your health goals.
Bibliography
- Antioxidant Activities of Quercetin and Its Complexes for Medicinal Application. Dong Xu, Meng-Jiao Hu, Yan-Qiu Wang, Yuan-Lu Cui. Molecules. 2019 Mar 21;24(6):1123.
- COMMISSION REGULATION (EU) No 432/2012 of 16 May 2012 establishing a list of permitted health claims made on foods, other than those referring to the reduction of disease risk and to children's development and health.
- COMMISSION REGULATION (EU) No 1924/2006 of 20 December 2006 on nutrition and health claims made on foods.
- Proper calcium use: Vitamin K2 as a promoter of bone and cardiovascular health. Katarzyna Maresz. Integr Med (Encinitas). Febrero de 2015; 14 (1): 34–39.
- A review on Murraya koenigii: multipotential medicinal plant. Handral, H. K., Pandith, A., & Shruthi, S. D. Asian Journal of Pharmaceutical and Clinical Research, 2012; 5(4), 5-14.