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

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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

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