Vitamins are important nutrients required by your body to sustain normal daily functions. The 13 essential vitamins include vitamins A, C, E, D, K and the B group of eight additional vitamins. A healthy and well-balanced diet provides you with the majority of vitamin servings needed daily. However, medical ailments that impact how you absorb nutrients can result in deficiencies.
Step 1
Find the best vitamin supplements with the help of your physician. Before taking a vitamin supplement, determine your nutritional needs with your physician. A routine health exam and evaluation of your eating habits gives your physician information on areas of improvement. Prescriptions are not necessary for taking vitamin supplements, but it is important to get accurate medical advice for your specific condition.
Step 2
Search for a multivitamin with the recommended daily allowance instead of taking individual vitamins. Each of the 13 vitamins has specific daily intake recommendations set by the USDA and Institute of Medicine. Review the websites for dietary reference intakes and make a short list of daily allowances. Choose a multivitamin that contains the highest percentage closest to 100 percent of the daily value of each essential vitamin.
Step 3
Read all package labeling for dosage. Supplements contain product labels instructing you on daily dosage. Do not exceed the recommended dose. Thoroughly read the cautions and side effects part of the label to remain informed of interactions if you also take other medications.
Step 4
Take with food and water at the same time of day each day. Prevent stomach upset or the supplement lodging in your throat by taking it with a full glass of water and a small snack.
Step 5
Adhere to expiration dates on vitamin packaging. Do not use expired vitamin supplements. Before buying a new bottle, check the expiration date. Throw away expired vitamins.
Step 6
Eat a healthy diet as the primary source for your vitamins. Vegetables, fruits and whole grains are plentiful in vitamins. Colorful orange produce such as cantaloupe, carrots and sweet potatoes provide a rich source of vitamin A, and vegetables such as broccoli, collard greens and salad greens give you vitamins C, E and K. Whole grains such as whole wheat breads and fortified whole grain cereals provide B vitamins. Get the most from your diet and eat five to eight servings of fruits and vegetables daily, plus three to five servings of whole grains. Take a multivitamin as an adjunct to a healthy diet rather than as the only part of your diet.
Tips and Warnings
- Easy-to-eat vitamins come in gummy or chewable forms, but check daily values because these vitamins might not offer all you need. Low-fat milk and other forms of dairy provide a source of Vitamin D.
- MayoClinic.com warns consumers to avoid supplements marketed as super or megadoses, to avoid possible toxicity.
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