Do I Need Supplements?

Ideally, everyone should eat a healthy, well-balanced diet to get the daily vitamins they need. Unfortunately, many people simply don't eat balanced meals and therefore do not get the nutrients that will keep them healthy. For instance, finicky eaters may forego foods like fruits and vegetables that are vital sources of vitamin C or dairy products that provide calcium. Supplements may be necessary in these cases to ensure that those not eating properly receive the vitamins and minerals they are missing in their diets.

Vitamin deficiencies can slow the body's metabolism, cause reproductive and growth problems, as well as inhibit the body's ability to fight off disease and infections. Health organizations stress that we eat recommended servings of fruits, vegetables and grains to prevent these problems. In the U.S., the USDA recommendation is 3-5 servings of vegetables and 2-4 servings of fruits a day. The recommendation from Health Canada is 5-10 servings of both. For any number of reasons, including hectic schedules or lack of access to fresh foods, people do not follow these recommendations. Some often make unhealthy choices, choosing fast foods or processed sweets as replacement to natural, healthier alternatives.

So what vitamins and nutrients do we actually need? Below are some of the vitamins and minerals that help keep us healthy.

Calcium. As people age, they lose bone density which may lead to breakage. Calcium prevents this weakening of the bones, also known as osteoporosis. Additionally, researchers have found that foods rich in calcium help reduce both diastolic and systolic blood pressure by several points. Calcium-rich diets also reduce the overall risk of colon cancer. The recommended amount of calcium for most adults is 1200 milligrams per day.
Vitamin D. One of the vitamins produced naturally in the body, Vitamin D helps maintain bone and joint health by allowing the body to absorb calcium. Some studies have found that it may also prevent certain types of cancer. Although the body produces a certain amount of the vitamin, this only occurs when the body is exposed to an adequate amount of sunlight. Other sources of vitamin D are milk fortified with the vitamin and certain kinds of fish rich in omega-3 fatty acids. As people age, their ability to produce vitamin D decreases even with adequate sun exposure. As the average adult needs about 400 IU (international units) of vitamin D a day, they may have to take supplements to meet this requirement.

Vitamin A. This vitamin is essential for growth and helps maintain good eyesight. It also aids the healing of wounds. The recommended amount needed is also 400 IU.

Vitamin B2. B2, also known as riboflavin, aids in the body's energy production by metabolizing fats, carbohydrates and proteins. B2 is also essential in red blood cell formation, respiration, antibody production as well as human growth and production. The recommended amount is 400 mg per day.

Vitamin C. Also known as ascorbic acid, vitamin C protects against immune system deficiencies, cardiovascular disease, prenatal problems and eye disease. The recommended amount for the average adult is 500 milligrams.

Folic Acid. Folic acid is a supplemental form of folate, which is a B vitamin. Found in citrus fruits and green, leafy vegetables, folic acid are recommended for women who may become pregnant. Folic acid has also been found to reduce homocysteine levels, which may reduce the risk of heart disease. The recommended amount for an adult is 400 mcg (microgram) per day.

This list is hardly exhaustive as many other supplements also help maintain bodily health. For example, supplements such as antioxidants help rid the body of harmful toxins while probiotics, friendly bacteria produced by fermented foods like yogurt, is beneficial to the digestive system.

Caveat: It is important not to exceed recommended amounts because some vitamins, including vitamins D and A, can actually damage your body when taken in large dosages. Also, be sure to consult with your doctor to determine how supplements may interact with any medications you are taking.

No multivitamin can supplant the benefits of a healthy, well-balanced diet. Eating the right amounts of the right foods goes a long way to preventing health problems. However, if you cannot eat regular healthy meals, supplements help maintain your daily vitamin and mineral intake.