Leena Watts
The vitamins you should take are based on your health, dietary patterns, and lifestyle. A diet rich in fruits, grains, lean proteins, low-fat or non-fat dairy, and vegetables should provide all the necessary nutrients. However, if your diet is lacking or you follow a restricted diet, such as a vegan or vegetarian diet, you may need to take supplements to fill in the gaps. Common vitamin deficiencies include vitamin B12, vitamin D, iron, calcium, and magnesium. Before taking any supplements, it is important to consult a healthcare provider to determine your individual needs and ensure there are no interactions with any medications you are taking.
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What You'll Learn
Multivitamins
The decision to take multivitamins should be based on individual needs, which are unique to each person's lifestyle, dietary patterns, and other factors. Generally, if you eat a balanced diet of fruits, grains, lean proteins, low-fat or non-fat dairy, and vegetables, you are likely getting all the nutrients you need and may not require supplements. However, if your diet is lacking in certain food groups or nutrients, multivitamins can help fill those gaps.
Some specific scenarios where multivitamins may be recommended include:
- Vegans and vegetarians who may need supplements to obtain nutrients from missing food groups, such as vitamin B12, which is only found in animal proteins.
- Women of reproductive age who are advised to get 400 micrograms of folic acid daily to prevent neural tube defects in babies.
- Individuals with busy schedules who may not have complete control over their meals and can benefit from the peace of mind that they are getting the necessary nutrients.
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Vitamin D
If you are unable to get enough sunlight, you can try incorporating more vitamin D-rich foods into your diet. Some foods that contain vitamin D include:
- Fatty fish (such as salmon, tuna, sardines, and anchovies)
- Egg yolks
- Mushrooms
If you don't like fish, you can try taking cod liver oil to increase your vitamin D intake. Additionally, you can consider choosing fortified foods and beverages that are enriched with vitamin D.
If dietary sources are insufficient, you may want to consider taking a vitamin D supplement. However, it is important to consult with a healthcare provider before starting any new supplement to ensure proper dosing.
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Calcium
If you are not getting enough calcium from your diet, you may need to take a calcium supplement. Dairy products tend to contain the highest amounts of calcium, so if you are on a dairy-free diet, you may need to consider a supplement or include other calcium-rich foods in your diet. Fortified juices, sardines, collard greens, kale, spinach, and almonds are all good sources of calcium.
If you are considering taking a calcium supplement, it is important to first consult a healthcare provider, as some nutrients may interact with medications. Calcium supplements can be found in most multivitamins, which are formulated with age, gender, and life stage in mind.
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Iron
The best food sources of iron include meat, fish, beans, and foods fortified with additional iron, such as cereals. In addition, vitamin C can increase the absorption of iron, so diets high in red meat, dark leafy vegetables, dried fruits and nuts, iron-fortified cereals, or bread can help treat or prevent iron deficiency.
If you are unsure about whether you are getting enough iron in your diet, it is best to consult a healthcare provider. They can recommend simple tests to determine if you are deficient in any nutrients and advise you on the proper dosing of any supplements.
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Vitamin B12
People who eat a varied and balanced diet that includes fruits, grains, lean proteins, low-fat or non-fat dairy, and vegetables are likely getting all the nutrients they need and may not require supplements. However, older adults, those on certain medications or with gastrointestinal issues, and those following a plant-based diet may be at a higher risk of vitamin B12 deficiency.
If you are considering taking supplements, it is recommended to consult a healthcare provider first. They can help determine which nutrients you may be lacking and advise on proper dosing. Multivitamins are a popular option, as they provide a range of essential vitamins and minerals, and some are formulated with specific ages, genders, and life stages in mind.
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Frequently asked questions
If you follow a vegetarian or vegan diet, you may be at risk of iron and vitamin B12 deficiencies. Vitamin B12 is only found in animal proteins, so you may need to take a supplement. You can get iron from plant-based sources, but your body won't absorb it as well due to the high fibre content of vegetarian and vegan diets. You can increase absorption by combining vitamin C with plant-based sources of iron.
If you don't eat dairy, you may need to take a calcium supplement. Calcium is found in dairy products, and it can be difficult to get enough of this nutrient without consuming dairy.
If you don't eat enough fruits and vegetables, you may want to consider taking a multivitamin supplement to help cover any gaps in your diet. However, it's important to consult a healthcare provider before taking any supplements to ensure they are right for you and won't interact with any medications you're taking.
