The Advantages Of Taking Vitamin Supplements

If you eat a healthy diet full of fruits, vegetables, dairy products, whole grains and lean protein sources, chances are good that you are getting all of the vitamins and minerals you need each day. Your doctor, however, may recommend a multivitamin or a single type of vitamin to ensure you are getting the nutrients required for good health. Do not take any vitamin supplements without checking with your doctor first.

Who Needs Vitamins?

You may benefit from taking vitamin supplements if you have certain health conditions or dietary limitations that prevent you from getting or absorbing all of the vitamins and minerals you need. For example, if you are a vegan, your doctor may recommend a multivitamin containing iron and vitamin B-12, as these nutrients occur mostly in animal products. Pregnant and breast-feeding women have greater nutritional needs than they might get from a standard diet. Food allergies or diseases affecting the digestive organs may prevent you from eating the foods that contain various vitamins, or you may be unable to absorb enough nutrients from your food. Vitamin supplements can help you stay healthy in any of these cases.

Lowered Risk of Disease

Taking vitamins, especially those known as antioxidants, may lower your risk for developing certain diseases. For example, there is some correlation between beta-carotene and a reduced risk for certain cancers. Vitamin C supplements may boost your heart health and reduce your risk for developing cardiovascular disease. Contrary to popular old wives' tales, vitamin C does not cure the common cold, but it might make you get over your cold more quickly.

Healthy Diet

Most people can get the vitamins and minerals they need by eating a healthy diet. Choose a wide variety of fresh fruits and vegetables to get your daily allotment of vitamins A, C and E. Vitamin D is in fortified milk, egg yolks and fish oil. Leafy greens and animal products, including meat, eggs, poultry, milk and cheese, supply the B vitamins. Many cereals are fortified with iron, folate, niacin and other vitamins. Drink milk and fortified orange juice to consume bone-building calcium.

Warnings

If you choose to take vitamin supplements, read the label to be sure you are not getting more than 100 percent of the recommended daily allowance of any nutrients. Fat-soluble vitamins and some minerals can be especially dangerous when taken in large doses, because your body stores them. Too much iron, for example, can cause constipation at low levels, and death in much higher doses. An overdose of vitamin A can cause headaches and liver damage. Vitamin C, while not stored in the body, can cause diarrhea if you take too much.