Should I Take A Multivitamin
There are 13 vitamins and at least 16 minerals that are vital to your wellness.1 Its completely feasible to get all of the vitamins and minerals you need by eating. a healthy, balanced diet.2 However, a daily multivitamin is a convenient way to bridge any nutritional gaps when your diet isnt providing enough of everything you need.
There are also certain groups of people that are more at risk of deficiencies. For example, if you follow a meat-free diet taking a vegetarian multivitamin may help to increase your intake of some vital nutrients that are typically obtained from meat. And there are also certain times in your life when your wellness may benefit from a supplement of specific vitamins and minerals.
How To Take Your Daily Vitamins
You may be getting many of these vitamins from your diet, but if you are not, what do you take?
One of the most common ways people supplement their vitamin intake is with a single multivitamin product. There are many multivitamins on the market, and the formulation for any given one is set by the manufacturer. In general, multivitamins attempt to provide most of the vitamins, likely along with other minerals, at a level near the RDA for each ingredient. As a consumer, it is important to read the label to understand if it is providing the vitamin you need at the appropriate level. If you have any questions or need help determining what you need, pharmacists and nutritionists are great resources.
If you feel that you are getting most of the vitamins you need from your diet, you can buy individual vitamin products to supplement a few. Just make sure you are aware of how much you need to add to your intake, as many of these vitamins are available in a variety of doses. While rare, it is possible to take too much of a vitamin, so always check with a health professional before taking doses above the RDA.
Certain factors such as age, pregnancy, and other immune or health conditions will affect how much of each vitamin you need. Your healthcare provider may make specific recommendations for your condition.
Probiotics: Skip Them The Science Isn’t Quite There Yet But Adding Yogurt And Fermented Foods To Your Diet Can Be Beneficial
Luckily, the ingredients that foster this good bacteria can be found naturally in yogurt and other fermented foods, so regularly noshing on these items may be of some help to your gut microbiome.
You May Like: What Vitamins Will Help With Dry Skin
The Bottom Line On Which Vitamins Women Should Take:
Regardless of which of these vitamins youre shopping for, the same general rules apply when it comes to the vitamins women should take. First, check a reputable online source to determine the recommended daily intake Dr. Pensabene recommends both the USDA and NIH. Next, look for vitamins labeled as food-derived, preferably from organic sources without GMOs. While these vitamins may be structurally similar to synthetically processed vitamins, your body is best able to absorb vitamins that come from food, she points out.
And, of course, remember to talk with an expert about what vitamins you should take and why. Your doctor or a nutritionist are both great resources and can also help make sure youre not missing any other pieces of your wellness puzzle.
What Vitamins Should I Take
With so many vitamins out there, how do you know which ones you need to take? This health quiz will determine the right vitamins for you based on your lifestyle.
We will get to know you by asking some questions about your physical health, age, weight, and exercise habits to recommend the right vitamin for your lifestyle.
This test is not based on any scientific study whatsoever.It is intended for fun only so do not treat the result too seriously 🙂
Do not think about the answers too long. If you think you answered incorrectly, you can always go back to any question and change your answer.
Enjoy and share
At the end of the quiz we will give you the result. You can share it with your friends 🙂
Don’t Miss: How To Choose The Right Vitamins
Speak With Your Health Professional
Speak with your doctor or health professional before taking supplements. Your doctor can help you determine a safe and effective dose. Not only will this help you address your health needs, itll also save you from spending money on supplements you dont need .
An Accredited Practising Dietitian can help you find ways to address your vitamin and mineral needs through your diet.
Who May Be At Risk For A Nutrient Deficiency
For those who eat a healthful diet, a multivitamin may have little or no benefit. A diet that includes plenty of fruits, vegetables, whole grains, good protein sources, and healthful fats should provide most of the nutrients needed for good health. But not everyone manages to eat a healthful diet. When it comes to specific vitamins and minerals, some Americans get less than adequate amounts, according to criteria set by the National Academy of Medicine. For example, more than 90% of Americans get less than the Estimated Average Requirement for vitamin D and vitamin E from food sources alone.
Certain groups are at higher risk for a nutrient deficiency:
A note on vitamin D
You May Like: Is Vitamin D3 Good For Prostate
How Much Is Too Much
Because high doses of some supplements can have risks, how do you know when it’s OK to take more than the RDA or DV?
One way is to look for the UL of a nutrient. With many vitamins and minerals, you can safely take a dose much higher than the RDA or DV without coming close to the UL.
For instance, the average person can take more than 50 times the RDA of vitamin B6 without reaching the upper limit. But some people develop symptoms of nerve pain with these higher levels of B6. So you should always be cautious. Here are some things to keep in mind:
Some supplements are riskier than others. With some vitamins and minerals, the upper limit is pretty close to the RDA. So it’s easy to get too much. For example, a man who takes just over three times the RDA of vitamin A would get more than the upper limit. High doses of vitamin A — and other fat-soluble vitamins like E and K — can build up in the body and become toxic. Other risky supplements include the minerals iron and selenium.
Supplementsare designed to be additions to your diet. Popping pills is not the answer to good health. Experts say you should eat a well-balanced diet and take supplements to fill in any nutritional gaps. Some people take a multivitamin with minerals for nutritional insurance.
Vitamin B: Skip It And Eat Salmon Tuna Or Beets Instead
Vitamin B3 has been promoted as beneficial for treating everything from Alzheimer’s to heart disease. But recent studies have to the over-prescription of the nutrient.
The authors of a review of studies found that niacin was actually linked with a very small increase in the risk of death from any cause. And a large 2014 study of more than 25,000 people found that putting people with heart disease on long-acting doses of the pill didn’t reduce the incidence of heart attacks, strokes, or deaths. Plus, people in the study who took niacin were more likely to develop infections, liver problems, and internal bleeding than study participants who took a placebo.
Read Also: How To Correct Vitamin D Deficiency
Recommended Sodium Intake For Older Adults
Sodium is another important mineral. In most Americans diets, sodium primarily comes from salt . Whenever you add salt to your food, you’re adding sodium. But the Dietary Guidelines shows that most of the sodium we eat doesnt come from our saltshakers its added to many foods during processing or preparation. We all need some sodium, but too much over time can lead to high blood pressure, which can raise your risk of having a heart attack or stroke.
How much sodium is okay? People 51 and older should reduce their sodium intake to 2,300 mg each day. That is about one teaspoon of salt and includes sodium added during manufacturing or cooking as well as at the table when eating. If you have high blood pressure or prehypertension, limiting sodium intake to 1,500 mg per day, about 2/3 teaspoon of salt, may be helpful. Preparing your own meals at home without using a lot of processed foods or salt will allow you to control how much sodium you get. Try using less salt when cooking, and dont add salt before you take the first bite. If you make this change slowly, you will get used to the difference in taste. Also look for grocery products marked low sodium, unsalted, no salt added, sodium free, or salt free. Also check the Nutrition Facts Label to see how much sodium is in a serving.
How Do I Know If A Brand Is Trustworthy
“The best thing to do before taking any dietary supplement is looking to see if it has the USP label and NSF mark,” said White. “These are two independent laboratory-verifying organizations that will take the product and will test them to make sure they actually contain what the company selling it says it contains, and making sure it doesn’t have any contaminants, like mercury and lead.”
Equally important is running the vitamin you’re considering through Consumer Lab or Lab Door, both of which independently test formulas for accuracy, efficacy, and purity. Consumer Labs, as well as Consumer Reports, will also tell you about any brand recalls even if your specific multivitamin isn’t recalled, frequent or recent recalls is a mark against a brand’s trustworthiness and quality control.
Also Check: Which Vitamin D Is Good For Depression
Which Supplements Should You Take For General Health
I asked my experts where a total newbie to the world of supplements should start, and the overwhelming response was to pick up a good multivitamin to begin with. :The best place to start your vitamin journey is with a good all round multi-vit, think of it as being a ‘taster menu’ with a little of everything thrown into the mix, so you discover what overall benefit vitamins can offer you.” says Diane Ackers, skincare expert for Doctors Formula.
When it comes to which vitamins you should look for in your multivitamin, or which you should go on to invest in singularly, Ackers advises: “Focus which vitamins you believe you need the most â more like ordering your favourite main course â maybe a boost of vitamin C to help protect cells and keep them healthy, or vitamin B for overall skin health.”
Meanwhile Perretta lays out the following suggestions:
“The ideal starting point would be to combine the following five supplements: probiotics and multivitamins with vitamin C, omegas 3 and 6, and vitamin D,” she says.
“These beneficial bacteria support gut health, which is an important starting point for wellbeing in general. A healthy gut means your body is able to absorb nutrients from your food and supplements more efficiently.”
Should You Take Dietary Supplements
A Look at Vitamins, Minerals, Botanicals and More
When you reach for that bottle of vitamin C or fish oil pills, you might wonder how well theyll work and if theyre safe. The first thing to ask yourself is whether you need them in the first place.
More than half of all Americans take one or more dietary supplements daily or on occasion. Supplements are available without a prescription and usually come in pill, powder or liquid form. Common supplements include vitamins, minerals and herbal products, also known as botanicals.
People take these supplements to make sure they get enough essential nutrients and to maintain or improve their health. But not everyone needs to take supplements.
Its possible to get all of the nutrients you need by eating a variety of healthy foods, so you dont have to take one, says Carol Haggans, a registered dietitian and consultant to NIH. But supplements can be useful for filling in gaps in your diet.
Some supplements may have side effects, especially if taken before surgery or with other medicines. Supplements can also cause problems if you have certain health conditions. And the effects of many supplements havent been tested in children, pregnant women and other groups. So talk with your health care provider if youre thinking about taking dietary supplements.
Theres little evidence that any supplement can reverse the course of any chronic disease, says Hopp. Dont take supplements with that expectation.
Don’t Miss: What Should Prenatal Vitamins Have
What Are Vitamins And Minerals
Vitamins and minerals are nutrients that our bodies need in small amounts. They play an important role in keeping us healthy.
The amount we need varies between nutrients and depends on many individual factors including our age, gender, diet, medical conditions, and even where we live.
Apart from vitamin D, which we mostly receive through sunlight contacting our skin, we get most vitamins and minerals through our diet.
Should I Take Vitamins And What Vitamins Should I Be Taking
When it comes to what is considered an optimal nutrient, there isn’t a hard-and-fast rule. Garden-Robinson stands by the National Institute of Health, which advises speaking with your doctor who can have your levels tested based on your medical history to see if you’re low on nutrients like iron, B vitamins, or folate. This is the best way to ensure you know which nutrients are essential to add to your diet.
Don’t Miss: How Long Does A Vitamin B Shot Last
Sometimes Supplements Are Needed
Supplements do have a role to play for some groups of people. For instance, people on long-term restrictive weight loss diets or people with malabsorption problems, such as diarrhoea, coeliac disease, cystic fibrosis or pancreatitis, can benefit from supplements.
Folic acid supplements are strongly recommended for women planning a pregnancy to reduce the risk having a baby with neural tube defects, like spina bifida. Also, people who follow vegan diets, especially if pregnant, may benefit from vitamin B12 supplements.
People who are advised by their doctor that they need to take vitamin supplements are encouraged to consult an accredited dietitian, who can work with their doctor to provide dietary advice related to the persons situation.
If you need to take a supplement, it is best to take multivitamins at the recommended dietary level, rather than single nutrient supplements or high-dose multivitamins.
What To Down Them With
When it comes to what to swallow with your vitamins and minerals, that varies. Vitamins D and K are good candidates to take with milk. These fat-soluble vitamins benefit from milk’s calcium. Magnesium can be taken with water or in liquid form, which helps with its distribution in the body. Iron can be taken with orange juice.
Vitamin C can be taken with water. Most water-soluble vitamins won’t bother your stomach. Fat-soluble vitamins, on the other hand, are more likely to cause upset stomach if taken with water, especially if no food is eaten at the same time.
Recommended Reading: What Is The Optimal Level Of Vitamin D
What Multivitamin Is Right For You
To make taking a supplement part of your daily routine, you need to find a type that you will want to take consistently. Here are five common forms:5
- Tablets and capsules. Theyre quick, convenient and easy to take on the go. But some people find them difficult to swallow.
- These are more often used for oil or liquid-based supplements. They can be easier to swallow than capsules or tablets.
- Chewable tablets. Multivitamin gummies offer a more pleasant way for children to take supplements. Adult versions are also available.
- Liquid multivitamins. These are a great alternative for those who have difficulty swallowing pills or chewing.
- Effervescent. These fizzy solutions can promote rapid absorption. They also avoid any difficulty swallowing large pills.6
Which Supplements Are Great For Skin Hair & Nails
While opting for supplements that help our overall health is the priority, many of us are also keen to invest in something that can help our skin glow, and encourage hair and nail growth. So what should you be looking at here?
Many of the vitamins you should already be taking for your overall health have noticeable skin benefits, such as A, B, C and D vitamins. When shopping for supplements specifically for skin, opt for products that combine certain ones for best results, says Perretta. “Vitamins work in synergy, so look for curated combinations that are specific for skin health,” she says, adding that vitamin A with vitamin D, and Vitamin A and C are good combos to start with.
In terms of more specific vitamins and minerals that work to help your skin, hair and nails, Lenherr notes that iron, zinc, vitamin E, Biotin, Calcium, and Selenium can all really help. Some may already be in your multivitamin, so be sure to check nothing interferes if you pick up a skin supplement or any of these singular vitamins.
As well as supplements, however, Lenherr stresses that the real help for our appearance comes from our diet. “We mustnât also forget that eating enough protein and consuming omega 3 fats is also key. You can get omega 3 fats in your diet through eating oily fish such as salmon and sardines or through plant-based sources such as chia seeds and walnuts.
However, if you want to guarantee intake, you can also supplement with algae or fish oils.”
Also Check: How Much Vitamin C Should I Take To Lighten Skin