Vitamin supplements are taken by many people to make up for deficiencies in their diets. You should aim to get most of your vitamins from your diet, but if you choose to take vitamin supplements, you should consider any special needs that you have before purchasing them. Unlike prescription medications, vitamin supplements do not have to be taken at specific times, and missing a dose is not a cause for concern.
Types of Vitamins
Vitamins are essential nutrients that help your body in many ways, from stimulating cell growth to improving nerve function and maintaining good eyesight. There are 13 essential vitamins that you need to get from your diet: Vitamin A; Vitamin C; Vitamin D; Vitamin E; Vitamin K; Vitamin B1 (thiamine); Vitamin B2 (riboflavin); Vitamin B3 (niacin); Pantothenic acid; Biotin; Vitamin B6; Vitamin B12; and Folate (folic acid)
Some of these are fat-soluble vitamins and others are water-soluble vitamins. You need to eat some fats in order to be able to digest and use the fat-soluble vitamins. These vitamins are stored in your body and don't need to be eaten in large amounts on a daily basis. Water-soluble vitamins aren't stored in your body and need to be replenished daily.
Vitamin Supplement Facts
Most vitamin supplements include both fat-soluble and water-soluble vitamins, as well as other ingredients like minerals and enzymes that can help you to digest the vitamins. Read the label to find out how much of each vitamin is provided by the supplement. This is usually listed in micrograms or milligrams as well as a percentage of your daily recommended amount. The Texas Cooperative Extension at Texas A&M University recommends looking for supplements that provide no more 100% of the daily value of vitamins. Your body can only absorb so much of a nutrient at a time, and excessive amounts of vitamins can prevent absorption of other needed nutrients.
How Often to Take Vitamins
The Harvard School of Public Health advises that taking a daily multivitamin supplement is a good way to ensure that you are getting enough vitamins in your diet. Most vitamin supplements are designed to be taken on a daily basis, and all the dosage information on the label is given as a daily value, DV. Choose a daily multivitamin that gives you a broad range of supplementation, and make sure that it includes the 13 essential vitamins. Consider taking a daily dose of a vitamin D supplement, which may help lower your risk of colon and breast cancer.
Vitamin Complications
Many vitamins work synergistically, which means that they work together in your body to promote good health. For example, folate works with vitamin B12 in the formation of red blood cells, and vitamin E helps your body to absorb vitamin K. For this reason, choose a balanced multivitamin. Also, some types of foods and prescription medications can interfere with the absorption of vitamins. Caffeine, a diuretic, may flush water-soluble B vitamins from your body. Take your vitamins at meal times, and drink water to help your body make the best use of your supplements.
Too Much of a Good Thing
It is possible to take too many vitamins. If you use daily vitamins that require you to take more than one pill per day, you can break this dosage down into smaller doses at breakfast, lunch and dinner. Avoid taking more than the recommended daily dose of vitamins, especially for the fat-soluble vitamins, which can build up in your body to toxic levels. Consider taking a daily multivitamin that does not include iron and add a separate iron supplement that you can take a few times per week.
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