There isn't much scientific support for taking over-the-counter vitamins.Some people may benefit from taking vitamins to supplement their diet, as recommended by the FDA.If you don't know if you should take a multivitamin, consider your diet, age, health needs and be aware of the risks.
Step 1: You should consider your diet.
People on restricted diet may benefit from taking vitamins.If you are trying to lose weight, you may eat less and not take as many vitamins as you should.People who don't eat meat or consume animal-based products may need supplements to meet their daily requirements.If you don't eat enough fruits and vegetables, you may want to consider taking vitamins.If you are a vegan and don't eat animal products, it's important you take vitamins B12 and B6 because they are only available in animal foods.You can look for fortified plant products if you want to make sure you're getting the B12 you need.If you have gained or lost more than 10 pounds in the previous six months without trying, you may benefit from taking vitamins.
Step 2: Think about how old you are.
The amount of vitamins you need varies according to your lifespan.Older men and women will need to take supplements to get the vitamins they need from their natural food sources.Women of child-bearing years may need more iron and vitamins.
Step 3: Do you know if your vitamins has USP verification?
TheUSP checks whether a supplement contains the ingredients it claims on its label.Don't be fooled by the lettersUSP on the label of your vitamins if you look for the seal associated with the verification.vitamins may be worthless if they aren't certified by theUSPThey may be harmful.In a manufacturing error, the amount of vitamins D and E found in a non-certified supplement varied from nine to 146 percent of what was listed on the bottle.There was no consistency from pill to pill.Consumer Lab provides verification services for vitamins.Look for its label.
Step 4: Make sure you have what you need.
There are different contents of a multivitamin.You'll want to make sure you're taking the best vitamins for your needs.You need more calcium, vitamins D and B6, if you're an older adult.You'll need more iron if you're a premenopausal woman.Ensure you're getting the right balance of vitamins with the help of a family doctor or a registered dietitian.
Step 5: Don't forget about the micronutrients.
Micronutrients are small amounts of vitamins and minerals.They include vitamins and minerals.It's not possible for your body to produce micronutrients through food and supplements.A range of vitamins should be included.Fetal development can benefit from certain micronutrients.Folate supplements should be taken by all women of child-bearing age who are planning to get pregnant.Discuss supplements with your medical provider.There are no FDA guidelines on the use of other ingredients in multivitamins.Before you buy these vitamins, talk to your doctor.
Step 6: It's a good idea to eat a healthy diet.
Your daily vitamins can be found in your food.Take your daily food intake into account.You need to eat 5 portions of fruit and vegetable per day.Including beans and legumes, nuts and seeds, oats and whole grains, and fruits and vegetables will give you plenty of fiber.Beans, potatoes, low-fat milk and yogurt, lower-sodium canned tomato products, and fruits are some of the foods you can include in your daily diet to increase the amount of potassium you take in.Milk, cheese, yogurt, orange juice, cereals, tofu, and almonds are high in calcium.
Step 7: If you have a deficiency, take supplements.
Deficiency in the body can be caused by medical conditions.If you have a medical condition that causes a deficiency, it's important that you take supplements that your doctor tells you to take.If you have a calcium deficiency, you need to take a supplement that is high in calcium.
Step 8: If you are going to become pregnant, you should take a multivitamin.
If you're a woman of child bearing age and there's a chance that you could become pregnant, you will need a multivitamin that contains folates.Folates are necessary in preventing neural tube defects in a growing fetus.
Step 9: Ask your doctor about the supplements.
There are dangers to taking too much of a vitamins and most children don't need it.Many foods are fortified with vitamins and minerals.Even if your child is a picky eater, he may already be getting enough nutrition.Foods are a good source of vitamins and minerals for both children and adults.Make sure your child has access to a varied diet.
Step 10: It's a good idea to recognize when a multivitamin might help.
There is a child with physical and developmental delay.She may benefit from a supplement.Some children have food sensitivities that result in an overly restricted diet.A child can have difficulty consuming a healthy dose of vitamins if they have indigestion or vomiting.She will be provided with proper nutrition with the help of a multivitamin.Children with stomach problems may benefit from a multivitamin.Talk to your doctor about starting your child on vitamins.
Step 11: Children's vitamins are unregulated.
The major brands of children's vitamins don't submit to the voluntary process of verification because they rely on brand identification for trust.There isn't an independent firm checking for quality control to make sure the vitamins are what they say they are.Children's vitamins taste more like candy than medicine in order to get the child to take them.It can be dangerous if this encourages over-consumption.Make sure your child doesn't get their vitamins.Children's vitamins contain ingredients that don't benefit their health.
Step 12: Be aware of the dangers of mega-doses.
It was a popular remedy for colds to take high amounts of vitamin C.There is no benefit to taking large amounts of vitamins C and it may result in a greater chance of developing stones.People who take vitamins are more likely to develop lung cancer than people who don't.Taking too much vitamins can cause sickness and even death for non-smokers.Increased rates of cancer have been linked to the increased use of vitamins E and E.Be careful with vitamins that are fat-soluble, such as vitamins A, D, E, K.Your body cannot remove excess vitamins from your fat stores.There is a risk of toxicity from A, D, E, and K levels being too high.The guidelines on the bottle should be followed by you.
Step 13: Long-term use of vitamins may not be good for you.
Research shows that people who use multivitamins for an extended period of time have a higher risk of cancer and death.There were no clear benefits to older research on the use of multivitamins.There was an increase in the chances of being diagnosed with cancer for people taking supplements of vitamins.
Step 14: You should be aware of fortified foods.
Most people get their vitamins and minerals from their food.If you are a pregnant woman, it is unlikely that you would need additional supplements.There is a list of ingredients for a multivitamin.It is possible that your daily intake could increase the risk of colorectal and breast cancer.Poor-quality American diet tend to contain a lot of fortified foods and people are more likely to rely on vitamins for their health.It's a good idea to read the labels of your food.There is a percentage of a standard diet found in each serving size.
Step 15: The bias of labeling can be considered.
Many vitamins are not natural.There is no legal definition of natural for the makers of vitamins and supplements.The manufacturers of vitamins have a natural incentive to make their vitamins look better than they are.There are actual food sources in the vitamins.If the label reads "acerola cherry powder", it's more likely a natural vitamin.It's likely synthetic if it reads "vitamin C".Learning to recognize synthetic forms of vitamins will help you recognize natural vitamins.Natural vitamins are better for human health than synthetic ones according to some experts.