Understanding Your Nutritional Needs: The best vitamins and minerals to take daily depend on your health and dietary habits.

Dear Lykkers, if you eat a balanced diet rich in fruits, grains, lean proteins, low-fat or non-fat dairy, and vegetables, you're likely getting all the nutrients you need. However, if your diet lacks certain nutrients, supplements can help fill the gap.

Vitamins and minerals are essential to maintaining good health, and nutrient-rich foods may even help prevent chronic diseases like cancer and heart disease.

Do You Need Supplements?

While supplements are common in many people's daily routines, experts believe most people don't actually need them. Limited research exists on whether supplements can prevent or treat chronic diseases. You get most of the minerals and vitamins your body needs by consuming a healthy diet. However, certain individuals may benefit from supplements, including those who are over 50, pregnant or trying to conceive, or following a vegan or vegetarian diet.

Common Nutrient Deficiencies and Signs

Signs You May Be Lacking Key Nutrients: Many people are deficient in calcium, fiber, iron, potassium, and vitamin D. However, true nutrient deficiencies are rare. Nutrient inadequacies can still cause various symptoms, which may include chest pain, difficulty breathing, fatigue, dizziness, irregular heart rhythm, pale skin, and tingling in the hands and feet. These deficiencies can increase your risk of serious health complications. For example, a vitamin D deficiency may lead to osteoporosis and fractures.

Safety Considerations

Understanding the Risks of Overconsumption: It's generally safe to take vitamins daily if recommended by a healthcare provider. However, it's important not to exceed the tolerable upper limit (UL) for any vitamin or mineral, as doing so can cause side effects ranging from mild to severe. For instance, taking too much iron can cause abdominal pain, constipation, and diarrhea. The FDA minimally regulates supplements, so it's important to consult a healthcare provider before starting any new supplement regimen.

Special Safety Considerations

Certain vitamins, such as antioxidants, may interact with medical treatments, like cancer therapy. High doses of beta-carotene may also increase lung cancer risk in smokers. Similarly, excessive vitamin D can lead to calcium buildup in the blood, causing kidney stones.

What Vitamins Should Take?

Consult a Healthcare Provider First: Before starting any new supplement, it's best to talk to a healthcare provider. While a balanced diet can usually meet most nutritional needs, some people—such as older adults, pregnant individuals, vegans, and those with certain health conditions—may benefit from supplements. Here are the most common nutrients people lack and the benefits of supplementing them.

Common Supplements and Their Benefits

Calcium: Calcium plays a crucial role in maintaining strong bones and teeth, as well as supporting muscle function and nervous system health. Adults aged 19 to 50 need 1,000 mg of calcium daily, while women over 51 require 1,200 mg. You can get calcium from dairy products, fish, fortified foods, and green leafy vegetables. If you can't meet your calcium needs through food, supplements may be necessary.

Folic Acid

Folic acid is essential for cell production and can help prevent congenital abnormalities during pregnancy. Pregnant individuals need 400 to 800 µg of folic acid daily. Folic acid is found in foods like green leafy vegetables, fortified cereals, and beans. It’s especially important for pregnant women to take folic acid supplements as prescribed by their healthcare provider.

Fiber

Fiber supports digestive health and helps regulate gut movements. It also promotes satiety, keeping you feeling full longer. Most adults need 25 to 38 grams of fiber daily. Good sources include fruits, vegetables, whole grains, nuts, and seeds. People with high blood sugar may benefit from fiber supplements, as fiber helps manage blood sugar levels.

Iron

Iron is vital for oxygen transport throughout the body. It is particularly important for individuals who are pregnant, breastfeeding, or menstruating. Iron-rich foods include beans, fish, lean meats, and fortified cereals. If you're at risk for iron deficiency, such as during pregnancy, an iron supplement might be necessary.

Potassium

Potassium is crucial for heart, muscle, and nerve function. It also helps manage fluid balance within cells. Daily potassium needs vary between 2,600 mg for women and 3,400 mg for men. Food sources include citrus fruits, leafy vegetables, and root vegetables. Those with health conditions like gastrointestinal illness or who take diuretics may need potassium supplements.

Vitamin B12

Vitamin B12 supports red blood cell formation and nervous system health. Most adults need 2.4 µg daily, with higher needs during pregnancy and breastfeeding. Vitamin B12 is found in animal products like eggs, meat, and dairy. Vegans and vegetarians may need a B12 supplement if they do not consume enough of this nutrient from food sources.

Vitamin D

Vitamin D aids calcium absorption and supports immune function. Adults need 15 µg of vitamin D daily. Vitamin D is produced by the body when exposed to sunlight and is also found in foods like fortified milk and saltwater fish. People who don’t get enough sun exposure or have conditions that affect vitamin D absorption may benefit from supplementation.

How to Choose Vitamins

Consult a Healthcare Provider: Before starting any supplements, it’s essential to consult a healthcare provider. They can help assess your vitamin and mineral levels and recommend supplements if necessary. When choosing supplements, make sure to consider factors like dosage, potential risks, and third-party testing for safety.

Other Important Tips

Be cautious with “natural” supplements, as some ingredients can cause liver damage. It’s important to consider the dosage and not exceed recommended limits. Always check for third-party testing to ensure the supplement’s safety and quality. Finally, be mindful of when to take supplements and inform your healthcare provider of any supplements you're using, especially if you're preparing for surgery.