How Important is it to Take Vitamins?

You may have wondered if it is necessary to your health to take vitamins regularly.  The ideal way to get enough vitamins is to eat a balanced diet that includes a variety of foods.  In fact, most people get enough of the vitamins they need from the food they eat and do not need to supplement their diet.

However, while USDA guidelines emphasize that nutrient supplements should not be substituted for a healthy diet, they do note that vitamins can be useful when there is a nutrient gap that an individual cannot meet with their intake of food.

Your body needs vitamins in order to grow and develop normally. These vitamins include A, C, D, E, K and the B vitamins--niacin, pantothenic acid, folate, riboflavin, biotin, vitamin B-6, thiamine and vitamin B-12.  The USDA Dietary Guidelines for Americans specify that the low intake of certain nutrients and vitamins may create a cause for concern.  Specifically, these nutrients are calcium, potassium, fiber, magnesium, Vitamins A, C, E and folic acid, among others.

Who in particular needs specific vitamins and nutrients? According to the FDA:

• If you are an older adult, have dark skin, or are exposed to insufficient sunlight, consume extra vitamin D from fortified foods or supplements.
• If you're a woman of childbearing age who may become pregnant, consume iron-rich foods.
• If you're over age 50, consume vitamin B-12 in its crystalline form in fortified foods or supplements.
• If you're a woman who may become pregnant or is in the first trimester of pregnancy, consume adequate folic acid daily from fortified foods or supplements.

The FDA advises that vitamins are not dangerous as long as they are taken in the quantity that is suggested on the label. If an adverse reaction is experienced, be sure to contact your doctor, as well as the manufacturer of the supplement.

The bottom line? Try to incorporate more of these nutrients in your diet, and remember that it's always better to consume a variety of foods, as opposed to just taking a multivitamin.