We all want to stay healthy and make sure our bodies are getting the nutrients they need. But with so many supplements on the market, it can be hard to know which ones are actually necessary. In this article, we'll look at the vitamins and minerals that you may need to supplement, as well as the recommended daily doses. Vitamin D is essential for keeping bones strong and healthy.
It's produced naturally when you're in the sun, and can also be found in salmon, tuna, and fortified foods. If you have low levels of vitamin D, your doctor may recommend a supplement. However, several large studies have shown that taking too much is bad for you. Probiotics are also known as “good bacteria” and can be found in fermented foods such as yogurt, kombucha, miso, and sauerkraut.
They can help improve digestion, soothe skin irritation, lower cholesterol, support the immune system and more. But it's not yet clear if the probiotics in supplements help treat conditions, and most people don't need to take them every day. Multivitamins are often thought to fill nutritional gaps in an unhealthy diet. However, many studies have shown that multivitamins don't combat memory loss, heart disease, or cancer. Consuming too many nutrients in pill form can also cause harm.
Experts often recommend foods as the best source of vitamins and minerals. Folic acid is a vitamin that women planning to get pregnant should make sure they have enough of. Eating enough folic acid can help prevent birth defects in a baby's brain and spine. The Centers for Disease Control and Prevention (CDC) recommends taking 400 micrograms (mcg) a day in a supplement, along with what you get from your diet. Omega-3s are healthy fats found in fish such as salmon and sardines that may reduce the risk of heart disease. If you don't eat fish, there are fish oil supplements with omega-3s such as EPA and DHA, as well as algae-based supplements.
However, more research is needed to determine if these supplements work the same way as omega-3s from fish. The Food and Drug Administration (FDA) recommends keeping the dose at less than 2 grams per day of combined EPA and DHA. Unless your doctor recommends it, you probably don't need a calcium supplement. Some research has linked them to an increased risk of heart disease and prostate cancer. Glucosamine and chondroitin are two types of supplements for arthritis that are popular in the United States. Research on whether they can alleviate arthritis pain or prevent arthritis is varied.
Most experts say there's nothing wrong with trying them out if you think they might help you. Vitamin B12 is essential for producing red blood cells and DNA and keeping your nervous system healthy. It's found in animal products such as fish, meat, eggs and milk, so vegetarians and vegans may fall short. Vitamin B12 supplements are sold in the form of pills or injections. Vitamin B12 injections have become popular as a way to try to increase energy and lose weight, although no research shows that they work. If you have a specific health problem that you think supplements could help you with, see your doctor. Your doctor can check what's safe for you, tell you about possible side effects, and add your supplements to your medical record.
The FDA doesn't approve supplements like prescription drugs, so do your research and talk to your doctor first. For optimal health, it's a good idea to choose foods that contain the most nutrients. The Recommended Daily Allowance (RDA) for vitamins and minerals is the average daily intake a person needs to avoid deficiencies and stay healthy. Men and women often have different vitamin and mineral recommendations. Vitamin A is a fat-soluble vitamin also known as retinol. The recommended daily dose of vitamin A is 700 micrograms for women and 900 micrograms for men.
Vitamin A is found in many dairy products and in yellow or orange fruits and vegetables. There are eight B vitamins which make up the vitamin B complex with different recommended doses. According to the United States Department of Agriculture (USDA), most Americans don't get their recommended daily dose of B vitamins in their daily nutrition. Vitamin C is a water-soluble vitamin that contains antioxidants that promote healthy tissue growth. The recommended daily dose for men is 90 milligrams and 75 milligrams for women. Vitamin C can be found in many fruits and vegetables. For those who are deficient in iron, vitamin C can help the body absorb it better.
Vitamin D is an essential fat-soluble vitamin that is activated by ultraviolet (UV) light. In addition to sun exposure, vitamin D is also found in cod liver oil, fatty fish, fortified juices, milk and cereals. For children and adults, the recommended daily dose is 15 micrograms (600 IU). For people age 70 and older it's 20 micrograms (800 IU).Vitamin E is an important vitamin for organ function. You should eat 15 milligrams a day.
Sources of vitamin E include vegetable oils, avocados, spinach, seeds and nuts and whole grains.Vitamin K is essential for blood clotting with a recommended daily dose of 120 micrograms...