How To Pick the Best Vitamins and Supplements for You

Supplements contain nutrients, fish oil, spices, minerals like calcium, and that’s just the tip of the iceberg. And if you take any of them, you’re in good company. About a portion of adults in the U.S. do. But would it be a good idea for you, too?

That’s a question for your primary care physician or dietitian, says Linda Van Horn, lecturer in preventive medicine at Northwestern University.

“I worry when I see people taking this and that because they read somewhere that a supplement is beneficial,” Van Horn says. “Irregular properties can readily occur, and people may not know it.”

Food is the best way to take in nutrients and minerals. Be that as it may, it can be difficult now and then to eat an adequate number of new vegetables, natural products, whole grains and other solid alternatives. A multivitamin can be a protected method to support your supplementation.


Do You Really Need a Supplement?

Most healthy individuals don’t need one. Be that as it may, a couple of people might require additional support, says Jerlyn Jones, a recognized dietitian and representative of the Academy of Nutrition and Dietetics. Reasons include being old, taking certain medications, or not having easy access to good foods because of your salary or where you live.

Talk to your doctor if:

You are pregnant or may become pregnant. You may not be getting enough iron in your diet, especially if you have a morning infection. And all women who are pregnant or planning to become pregnant should take folic acid. Prenatal nutrients give you “an extra feel-good cushion,” Van Horn says.

Care for a young child. Babies and toddlers may need help with vitamin D and iron.

They may have a restricted diet or no diet at all. It is harder to get some supplements, such as vitamin B12 or calcium, if you leave out certain dietary groups. This may be the case if you are vegetarian or have a sensitivity to dairy products.

You’re more mature than 50 As you age, your body begins to store less of the nutrients D and B12. If you have reached middle age, you may need to find additional ways to get enough.

You had a gastric bypass, a medical procedure. Your stomach also may not be able to absorb supplements.

You have certain hereditary diseases or medical conditions. You may have trouble taking supplements if you have:

  1. Fiery bowel disease (such as ulcerative colitis or Crohn’s disease).
  2. Malignant growth
  3. A problem with the immune system (such as revenge disease)
  4. Dependence on alcohol
  5. A change in certain characteristics
  6. Darker skin (you may take less vitamin D)
  7. Celiac disease
  8. Cystic fibrosis
  9. Liver disease


Possible deficiencies

If you feel that your diet is deficient in nutrients or minerals, your primary care physician may order a blood test to confirm this. For example, if you have been on a vegetarian diet for several years, you should have your vitamin B12, calcium and vitamin D levels checked.

Regardless of what type of diet you follow, you should inform your primary care physician if you are experiencing these side effects:

  1. Bone or joint discomfort
  2. Real drowsiness
  3. Unhealthy balding
  4. unpredictable heartbeat
  5. changes in vision
  6. Wounds that are slow to heal

Nutritional deficiencies are uncommon in the United States, where obesity is a much bigger medical problem. In any case, there is a growing concern that some Americans are missing the mark on some key nutritional supplements, Jones says. Among the most important:

  1. Vitamin D
  2. Calcium
  3. Magnesium
  4. Iron
  5. Potassium


Reinforcement and safety

Experts agree that consistently taking a multivitamin can’t hurt you. However, if you also consume fortifying foods and beverages, you may exceed the average maximum level (UL) for certain supplements. This can increase the risk of side effects. Some of these may be harmless, such as feeling unwell. Others, such as dying off, may not be joking.

“At high doses, (supplements) are drugs,” says Donald Boyd, MD, a registered dietitian and fellow who teaches medication at Yale School of Medicine.

Dietary supplements are not treated like drugs. That means it’s absolutely impossible to know exactly what’s in them.

Make your primary care physician continually aware of any medications you are taking. Some supplements, such as St. John’s wort and vitamin K, can interfere with the effects of your medications. You may really drip during a medical procedure. Sedatives may not work properly.


Certain supplements warrant extra caution. These include, according to Boyd:


Beta-carotene and vitamin A. High dosages can increase the possibility of cell breakdown in the lungs if you smoke. If you are pregnant, the vitamin A in retinol could ensure that your child will almost certainly have a birth desert.

Cancer Prevention Agents. Abusing nutrients like C and E can trigger the development of cancer. They can also inhibit your malignant growth medications.

Vitamin B12. More modern supplements have extremely high levels. Excessive use can cause side effects such as tension, restlessness or brain pain.

Vitamin D. A large amount of it can cause calcium buildup (hypercalcemia). This can lead to kidney stones.


Research on dietary supplements

Certain dietary supplements have been shown to help. For example, calcium and vitamin D can reduce bone damage and cracks. However, many products, including spices such as ginkgo biloba, require clear evidence of their health-promoting properties.


And if a remedy claims it can cure dementia or Alzheimer’s, don’t trust it.


Here’s what research says about a few famous products:


Omega-3 unsaturated fatty acids. Research on animals shows that fish oil can promote heart wellbeing, support blood flow, and decrease irritation. Research on people is less clear. Be that as it may, a few investigations recommend that it could:

Relieve the side effects of rheumatoid joint pain when taken with other RA medications

Lower your fatty oils when taken as a remedy

Research into the benefits of omega-3 supplements continues.

Nutrients. They are a good way to make up for a lack of supplements. Be that as it may, multivitamins probably won’t help you live longer or lower your risk for long-term illnesses. These include cardiovascular disease, malignant growth, or diabetes. In addition, there is no evidence that nutrients can improve thinking or memory.

Age-related eye disease (ARED) supplements. A special blend of cell enhancers, zinc, and omega-3 unsaturated fatty acids may help reverse ARED.


Tips for use and storage

Always talk to your primary care physician first, especially about the amount to take, calls Jones. Important principles to keep in mind include:

Try not to exceed the recommended daily value (DV) for nutrients and minerals unless your primary care physician says it’s OK.

Multivitamins do not contain 100 percent of the DV for calcium or magnesium. You may need a different supplement.

Buy brands with USP, NSF or other outside “official endorsement.”

It might be easier to make sure you take your nutrients, provided you keep them in your washroom. But light, moisture, and medications can make for an unfortunate combination. Keep your extensions in a cool, dry place, such as your closet.

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