Which daily vitamins should i take

Calcium Your body needs calcium to build strong bones and teeth in childhood and adolescence. Who might not get enough? Boys ages 9 to 13 years. Girls ages 9 to 18 years. Men older than 70 years. Women older than 50 years. Vegans and vegetarians. People who are lactose intolerant. Potassium A diet rich in potassium helps your body maintain a healthy blood pressure. Potassium is the nutrient Americans are missing most. Magnesium Magnesium is a nutrient that helps your body produce energy, and helps your muscles, arteries, and heart work properly.

Children ages 4 to Adults age 51 and older. People who are obese. Vitamin A Vitamin A is associated with vision development and cellular growth and maintenance.

People who abuse alcohol. Vitamin C Vitamin C helps the body form collagen which is the main protein used as connective tissue in the body in blood vessels, bones, cartilage, and muscle. People who smoke. Vitamin D Your body needs vitamin D so that it can absorb calcium to promote bone growth and maintain strong bones and teeth. Adults age 70 and older. Vitamin E Vitamin E is an antioxidant, which is a nutrient that helps fight damage to the cells in the body.

Things to consider Not getting the vitamins and minerals can have serious consequences for your health. When to see a doctor The symptoms of vitamin deficiency vary. In general, if you have any of these symptoms, you should contact your doctor: You are losing your hair.

You feel weak. You are often tired, even when you get plenty of sleep. You have cracks in the corners of your mouth. You have acne-like bumps on your cheeks, upper arms, thighs, and buttocks. Your vision is getting worse, especially at night. You have dry eyes. You are depressed.

You are irritable. You are having panic attacks. You have tingling or numbness in your hands and feet. The RDA is 80 mcg. One cup of raw spinach, as an example, contains about mcg. That is almost twice the RDA. Some patients on certain blood thinners must make sure their vitamin K intake is consistent to ensure that it does not interfere with their medication.

You may be getting many of these vitamins from your diet, but if you are not, what do you take? One of the most common ways people supplement their vitamin intake is with a single multivitamin product. There are many multivitamins on the market, and the formulation for any given one is set by the manufacturer.

In general, multivitamins attempt to provide most of the vitamins, likely along with other minerals, at a level near the RDA for each ingredient. As a consumer, it is important to read the label to understand if it is providing the vitamin you need at the appropriate level.

If you have any questions or need help determining what you need, pharmacists and nutritionists are great resources. If you feel that you are getting most of the vitamins you need from your diet, you can buy individual vitamin products to supplement a few. Just make sure you are aware of how much you need to add to your intake, as many of these vitamins are available in a variety of doses. While rare, it is possible to take too much of a vitamin, so always check with a health professional before taking doses above the RDA.

Certain factors such as age, pregnancy, and other immune or health conditions will affect how much of each vitamin you need. Your healthcare provider may make specific recommendations for your condition. A well-balanced diet is a great way to get your daily vitamins, but if your diet is falling short of your needs, supplementing with vitamin products helps provide your body with the necessary tools to live a healthy life.

Skip to main content Search for a topic or drug. It is found in pre-formed vitamin A retinol and beta-carotene which is converted by your body into an active form of vitamin A. How to get it — Green vegetables and orange or yellow vegetables and fruits are good sources of beta-carotene:. Our dietitian explains. Learn more about vaccine availability. Advertising Policy. You have successfully subscribed to our newsletter.

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