Vitamins and minerals are essential for good health. With so many options, it can be difficult to know which ones to take specifically and which ones are not as vital. In general, taking a multivitamin, vitamin B, vitamin C, vitamin D or vitamin E are helpful in supporting general health; however personal circumstances and individual health concerns should be considered before taking any of these vitamins.
Multivitamins
Over-the-counter multivitamins such as Centrum are an effective way to meet most vitamin needs. They generally contain 100 percent of the recommended daily doses of the most common vitamins. Multivitamins typically contain vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, thiamin, riboflavin, niacin, vitamin B6, folic acid, vitamin B12, biotin, pantothenic acid, calcium, iron, phosphorus, iodine, magnesium, zinc, selenium, copper, manganese, chromium, molybdenum, chloride and potassium.
Vitamin B
Vitamin B (also known as niacin) is a water-soluble vitamin composed of two components: vitamin B6 and vitamin B12. The Office of Dietary Supplements (ODS) recommends that adults up to 50 years old get 1.3 milligrams (mg) of vitamin B daily and gradually increase to 1.7 mg after age 50. A dosage of 2.4 micrograms (mcg) of vitamin B12 is recommended for adults. Vitamin B helps the body convert food to energy but dosages in excess (up to 1,000 milligrams) can cause liver damage.
Vitamin C
The National Institute of Medicine recommends a daily intake of 200 to 500 milligrams (75 to 95 mg for pregnant women) of vitamin C. The Mayo Clinic indicates that vitamin C has shown some evidence in treating scurvy, common cold symptoms, iron absorption, prevention of urinary tract infection (UTI) and preventing the onset of asthma. Additionally, taking a vitamin C supplement in conjunction with a zinc supplement has been found to slow age-related macular degeneration.
Vitamin D
Most people do not get enough vitamin D. ODS recommends a daily intake of 5 mcg up to age 50, and 10 mcg thereafter. Vitamin D is typically absorbed from the sun and is helpful in strengthening bones and preventing diseases such as osteoporosis and rheumatoid arthritis.
Vitamin E
A daily intake of 15 mg of vitamin E is recommended by ODS. When taken in recommended doses, vitamin E is helpful in protecting red blood cells, the immune system, promoting healthy skin, nails and hair. Excess doses can increase health risks.
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