The Vitamin & Probiotic Link to Wellness
Whether you take them daily or remember the Flintstone brand from your days of youth, vitamins are surely ingrained in you as something of great importance. But what are they and what is their purpose, really? And is supplementation truly necessary? Probiotics, on the other hand, may be a new term and seem like a “buzz word” in the realm of health.
It’s generally best to get vitamins and probiotics from the foods in our diets, but sometimes the foods we eat are not enough to provide the support that the body needs. Because foods don’t contain all vitamins, eating an array of fruits and vegetables will increase chances of taking in a variety of vitamins through food. While their functions differ, when it comes to overall wellness, vitamins, minerals and probiotics are important building blocks to a foundation for healthy living.
Vitamins
Vitamins, A, C, D, K (the list goes on) can all be lumped into a category of micronutrients that also includes minerals. They are a major group of nutrients that the body needs for energy production, immune function, blood clotting and other functions. Bone health, fluid balance and other bodily processes are best supported with minerals. Probiotics are in a different playing field as they contain strains of bacteria that are beneficial in promoting gut health and overall immunity. They aid with digestion, lymphatic flow and setting the stage for a variety of “behind the scenes” processes in the body.
While not an exhaustive list, a few vitamins to highlight and consider are B, C, and D.
B vitamins are a group with a variety of functions. Specifically, they assist with cell division, energy levels, blood cell formation and brain function. Good sources of B vitamins are eggs, almonds, kale, fish and black eyed peas.
Vitamin C is more widely known than most. It is readily found in citrus fruits, but also bell peppers, leafy greens and brussels sprouts. It’s main function is to promote skin health and studies show it enhances protection against UV rays.
Vitamin D is a micronutrient that promotes immunity, healthy metabolism and helps the body absorb calcium. Mushrooms, liver and sunlight are strong sources through food. Contrary to popular belief, milk is not a good source of natural Vitamin D, as it is fortified. When choosing a D supplement, vitamin D3 is the best for absorption in the body (1).
When in doubt about the quality or vitamin content in food, a multi-vitamin is always a strong option. Choosing a multi-supplement that includes a blend of vitamins and minerals is most beneficial to encouraging balanced nutrition.
Probiotics
Probiotics can be found in multiple forms and a wide range of “strains”. They are formulated to be taken daily and the most effective types will be resistant to stomach acid so they have a fighting chance of making it to your GI tract where they are housed. The best way of getting probiotics in your gut is to eat fermented foods like sauerkraut, kimchi, and kombucha. Naturally, the gut contains microbes and strains of bacteria (mostly good bacteria, but sometimes not!) which are always trying to find a state of balance. When the gut is out of sorts, an array of problems can occur apart from indigestion and inability to digest foods. Skin blemishes, hormone imbalances, and food sensitivities are just a few symptoms of having a gut that is unbalanced and unable to process foods properly (2). Probiotics are most beneficial when there are multiple strains to create diversity in the GI tract.
70%-80% of the immune system is found within the gut and because the main function of the immune system is to protect your body from bacteria, viruses and toxins that may be hidden in food, it makes sense that our gut health is key. When the GI tract isn’t in good condition there is a higher chance for colds, infections and other illness. The thing to note is that taking vitamins and probiotics are preventative measures. They aren’t as effective when called upon at the first sign of sickness. By providing the body with essential nutrients and a strong digestive foundation, it will have a better chance at fighting illness when it comes.
References:
https://www.healthline.com/nutrition/micronutrients#benefits
Hyman, M. (2018). Food: What the heck should I eat? New York: Little, Brown and Company.