How to Choose Vitamins and Minerals That Enhance Absorption of Fatty Acids


Certain vitamins and minerals support the absorption of fatty acids in the body. Zinc, magnesium and vitamin B6 have been particularly shown to do this

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Zinc: a trace mineral vital to many body functions, such as immune system response, growth and wound healing. It also aids sex hormone function. Zinc deficiency can produce weak hair and nails, loss of taste, smell and appetite, and skin condi­tions such as eczema and psoriasis.

Dietary sources include: red meat, wholegrains, wheatgerm, pulses, eggs and cheese.

Fatty Acids

Side effects: none if taken in doses of up to 50 mg a day.

Magnesium: like calcium, this important metal is found in bones and teeth and interacts with calcium. It is vital in energy production, healthy nerve cell function and the metabolism of EFAs, and it helps in the production of mood chemicals such as dopamine. Magnesium deficiency is quite common, and causes tiredness, loss of appetite, muscle cramps and weak­ness, palpitations and low blood sugar.

Dietary sources include: wholegrains, nuts, soybean, dark green leafy vegetables, seafood, dairy products, eggs, bananas and chocolate.

Side effects: none, but should be taken with calcium supplement.

Vitamin B complex: includes vitamins Bl, B2, B3, B5, B6 and B12.The B group vitamins work best when taken together and are important in metabolism, energy production and enzyme function.They also improve brain and nervous system function, so are an important influence on mood.

Dietary sources include: yeast extract, wholegrains, nuts, eggs, meat and green leafy vegetables.

Side effects: B3 and B6 can cause nerve and liver damage if taken alone in high doses.

These vitamins and minerals can also be taken in supplement form. Follow the instructions for dosage accompanying the product and always buy the best quality- you can afford from a reputable company. It is also a good idea to take a good quality multivitamin supplement daily.

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About the Author: Andrew Reinert is a health care professional who loves to share different tips on health and personal care. He is a regular contributor to MegaHowTo and lives in Canada.

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