Vitamins, Minerals, and Supplements: Do you need to take them?

-
The variety and overabundance of vitamins, minerals, and supplements in the store makes it easy to wonder if we should be taking them or if our food intake alone is adequate.  For the most part, we typically consume enough nutrients from the food we eat if we are eating a variety of healthy foods.  It is recommended by the Dietary Guidelines for Americans to obtain nutrients from food sources first before resorting to supplements.  However, sometimes supplements are needed at certain times or for certain people.
As stated earlier, if the five food groups are being consumed in adequate amounts according to MyPlate, there should not be any deficiencies.  Some people; however, are deficient in some nutrients no matter how well they eat so they may require a supplement.  Older adults, pregnant woman, and people who are food insecure may benefit from the additional nutrients.
Food allergies or certain diets may also pose an issue with nutrient intake.  People who follow a vegan diet may need to take a vitamin B12 supplement since that vitamin is mainly in animal products.
Folic acid is especially important for women of childbearing age due to its protective measures against some birth defects.  Folic acid supplementation may be recommended in this case.  Iron supplements may also be used during pregnancy if iron is low. Vitamin D supplementation may be used for breastfed infants or children who do not drink a lot of fortified milk.   
Certain medications or health conditions may also affect nutrient levels, so supplementation may be needed.  Its important to talk with your doctor and registered dietitian nutritionist to review lab tests and current diet to determine if supplementation is necessary.  If you do require a supplement, it is important to make sure the one you take is safe because some can be harmful if they are not manufactured correctly. However, if real food can correct any inadequacy, it is the best option to obtain nutrients for a healthy lifestyle.
NT
Denny, S. (2016). Vitamins, minerals, and supplements: Do you need to take them? Retrieved from http://www.eatright.org/resource/food/vitamins-and-supplements/dietary-supplements/vitamins-minerals-and-supplements

Comments

Post a Comment

Popular posts from this blog

Are All Sugars Created Equal?

-
Image
Are All Sugars Created Equal?  I think one of the most confusing nutrition topics for people is sugar. With so many conflicting stories out there, it’s difficult to separate the facts from the fiction. Not to mention, the types of sugars are endless. How do we know what’s best for our bodies? White or brown sugar? Cane or raw? Should we just go with Stevia instead? Is it even okay to consume artificial sweeteners? Should we avoid foods with high amounts of natural sugar in them? Each answer only seems to lead to another question!  Let’s start off with distinguishing the purpose of sugar in the first place. Do our bodies even need it? The short answer is yes! Sugars are carbohydrates (what we commonly call “carbs”), one of the three main macronutrients that our bodies need for fuel to function and survive. One of the major ways to categorize sugar is by separating the “natural” sugars from the “added” sugars. Natural sugars are, well, naturally found in foods. They give us the energy th
Read more

Milk Mythbusters

-
Image
Just like with any nutrition topic, the facts about milk can become convoluted pretty quickly. Whether you drink milk for the protein, the nutrients, the flavor, or just like to switch it up, there are pros and cons to every kind. Here are some quick nutritional facts about each type to help you decide which is best for you. Animal-Based Milks  Whole Milk: The original diary drink. It gets a bad rap, but what whole milk has going for it, is that it’s in its proper nutritional form. Whole milk contains all of its original fat-soluble vitamins, A, E, D, & K, along with the fat to help you absorb them all. It also has the proper concentrations and ratio of polyunsaturated fatty acids, or your omega-3s and omega-6s, so that they are metabolized as they should be. The downside is that whole milk is calorically dense, meaning that a little goes a long way. You don’t need much to get what you need, so just don’t overdo it!  2% Milk: The fat content of 2% milk is about half of that in who
Read more