Experts like those at the Harvard School of Public Health recommend that you rely first on a nutritionally sound diet to provide your daily dose of vitamins and other vital nutrients. They also suggest, however, that taking certain vitamin supplements may provide an insurance policy against deficits in your diet due to stress, busy schedules or even poor appetite. Which vitamin is right for you may depend on your age, overall health and lifestyle. Always check with your physician before starting a vitamin supplement.
Daily Allowances
The Food and Nutrition Board of the National Academy of Sciences, according to the University of Maryland Medical Center, or UMMC, sets and oversees the recommended daily allowance, or RDA, for vitamins, minerals, calories and other nutrients in your daily diet. The RDA estimates vitamin dosages based on gender and age. The values essentially identify how much of each vitamin is necessary to prevent certain deficiency diseases, such as scurvy, due to a lack of vitamin C, or rickets, caused by too little vitamin D.
Exceptions
Generally, healthy adults who eat adequate amounts of fruits, vegetables, lean meats, whole grains and other components of a balanced diet typically do not need to take extra vitamins, according to MayoClinic.com. However, they note that if you consume less than 1,600 calories a day, are postmenopausal or have a history of bariatric surgery, you may need to take supplements. Vegetarians and individuals with chronic medical conditions, such as a wheat allergy, may also require dietary supplements.
Considerations
Pregnant women typically need additional vitamins, especially folic acid and vitamins B6 and B12, according to UMMC. They note that taking extra folic acid and a multivitamin before becoming pregnant and during your pregnancy may help prevent certain birth defects, such as cleft palate. Always check with your physician before taking any medication or supplement, especially when pregnant. Obstetricians frequently prescribe a daily prenatal vitamin to take before, during and after pregnancy.
Physicians sometimes recommend vitamin D supplements for breastfed infants, especially if the mother is malnourished or has limited sun exposure. Check with your physician if you feel this may be an issue with your infant. Doctors may also advise an injection of vitamin K for infants around the time of birth.
Theory/Speculation
Researches continue to study the benefits of taking vitamins to help prevent certain chronic diseases. According to the Harvard School of Public health, a daily multivitamin with sufficient folic acid and an extra vitamin D supplement may help lower the risk of heart disease, colon cancer and breast cancer. Known to maintain bone health, vitamin D may also help prevent or delay the onset of osteoporosis.
Warning
Mega doses of vitamins often do little to improve health or prevent disease, according to the Harvard School of Public Health. They suggest you may benefit from taking extra vitamin D, but advise that you otherwise stick with the normal recommended allowances of most vitamins, unless your physician prescribes otherwise.
Member Comments