Should I Take Supplements? If you have been wondering whether you should take supplements, then you are in the right place. In this article, weҲe going to discuss a few vitamins and minerals that you should consider taking in order to maintain good health. These include Vitamin B12, Zinc, and Multivitamins. Multivitamins Taking multivitamins and supplements may be beneficial to some individuals. However, others may not need a supplement. It depends on the personҳ specific health needs, diet, and lifestyle. The key is to choose the right supplement. This is best done by talking with your physician. He or she will be able to advise you on the appropriate supplements based on your health history. Some supplements can be dangerous if you take them incorrectly. Using the wrong vitamins may lead to side effects like dizziness, nausea, and vomiting. Another option is to make sure you are getting all the nutrients you need from your diet. A balanced diet should provide all the vitamins and minerals you need. Alternatively, you can take multivitamins to help ensure you are receiving the proper amounts. In general, multivitamins are considered to be a safe and convenient way to get the micronutrients you need to live a healthy life. While there are a variety of types, the most important is to make sure the product contains all the vitamins and minerals you need. A multivitamin is also a great idea for pregnant women. They need more nutrients than the average person. Multivitamins for women can provide extra vitamins, including calcium and folic acid. As with other supplements, it is important to ask your doctor before starting to take them. If you are taking prescription medications, your doctor will be able to recommend supplements that wonҴ interfere with the medication. Vitamin D A vitamin D supplement can be a helpful addition to your diet. Vitamin D is an important nutrient and is required to absorb calcium. It also has a role in brain functioning, muscle development, and immune system health. If you are taking a vitamin D supplement, it is best to follow the instructions on the label. You can measure your blood level after two to three months to determine if you need more. Generally, a blood level of 20 ng/ml is considered adequate. However, if you have darker skin, you may need a higher dosage. For most people, the recommended daily dose of vitamin D is 600 IU. However, some experts recommend 800 to 1,000 IU. Taking more than this will raise your risk of vitamin D toxicity, which includes vomiting, kidney stones, and frequent urination. There are also a variety of fortified foods that include vitamin D. Some of these include orange juice, milk, cereal, and fish. Other foods that contain a lot of vitamin D are cod liver oil, salmon, shiitake mushrooms, and grilled sardines. One large study found that vitamin D supplements do not lower the risk of heart disease or cancer. The VITAL study followed 25,871 adults for five years. Another large randomized controlled trial concluded that vitamin D supplements do not lower the risk for colorectal cancer in women. In men, supplemental vitamin D did not decrease the risk. Folic acid Folic acid is a B vitamin that is present in many foods. It is known to reduce the risk of neural tube defects. These are birth defects that affect the brain and spinal cord. If youҲe pregnant, folic acid supplements can help prevent these defects. Folic acid is a safe and easy supplement to take. However, you should still consult with your doctor before starting to take any supplements. Folic acid is also known to lower the risk of heart disease. You may not have heard about the benefit of taking a folic acid supplement. Folic acid supplements can also lower the risk of diabetes. In fact, it may even protect against some forms of cancer. For women who are trying to get pregnant, itҳ best to start consuming folic acid at least a month before conception. Then, you should continue to take 400 micrograms of folic acid each day during the first three months of pregnancy. During the later months of pregnancy, the dosage is increased to 600 mcg. Folic acid is important for any woman, but itҳ especially crucial for pregnant women. It can prevent certain types of birth defects, like spina bifida. This condition occurs when the part of the babyҳ spinal cord that is outside the motherҳ body is exposed. Babies with this condition can suffer from paralyzed legs and bladder control issues. Folic acid supplements can be found in multivitamins. The FDA has recommended that these be taken in moderation. Taking too much can actually be harmful to your health. Vitamin C Vitamin C is an antioxidant, meaning that it removes free radicals or damaging cell reactions. It is important for the bodyҳ ability to repair and regenerate tissues, and it also has many other beneficial effects. Although it is an essential nutrient, it is not without side effects. Some of these include diarrhea, nausea, headache, and insomnia. You should talk to your doctor before taking vitamin C supplements. Those with kidney or liver problems should not take vitamin C supplements. There is no clear evidence that vitamin C supplements are effective in treating or preventing osteoarthritis, chronic granulomatous disease, or any other condition. However, it has been shown to improve vascular function, boost immune function, and may help reduce the risk of cardiovascular disease. It also appears to be effective in boosting skin health. When taken regularly, vitamin C may increase collagen production and enhance the oxidant scavenging capacity of the skin. However, some studies have suggested that taking vitamin C may interfere with certain chemotherapy drugs. Before taking a supplement, you should consult your physician or oncologist to make sure it is safe for you. In addition to scavenging free radicals, vitamin C can act as a cofactor for several gene regulatory enzymes. These enzymes have important roles in immune defense, cellular growth, and lipid profiles. In terms of apoptosis, vitamin C has been shown to improve the process by which a cell undergoes apoptosis. Apoptosis is an important part of the immune systemҳ ability to destroy harmful cells. Zinc Zinc is a mineral that plays a crucial role in a variety of important functions. It is essential for boosting the immune system, protein synthesis, DNA synthesis, and wound healing. Although it can be sourced from food, supplementation is a good way to ensure adequate levels of this vital nutrient. Deficiency of this mineral can be caused by numerous factors. In particular, the use of thiazide diuretics, such as furosemide, can reduce the amount of zinc absorbed into the body. There are many different types of supplements. Some contain zinc alone, while others combine it with calcium, sulfate, or other minerals. If youҲe considering taking a zinc supplement, consult your doctor or pharmacist before doing so. For most adults, a multivitamin or multimineral supplement is enough. However, pregnant women and children with HIV should consult their healthcare provider before using a zinc supplement. A study found that zinc supplementation reduced mortality rates from pneumonia. This may be due to its antioxidant and anti-inflammatory properties. Zinc is found in a variety of foods, such as nuts, beans, whole grains, and red meat. The most common form of zinc is zinc gluconate. Other forms are zinc acetate and zinc sulfate. Zinc has also been shown to reduce the severity of the common cold. However, it has not been proven that consuming more than 40 mg of zinc daily has a positive effect on health. Vitamin B12 Vitamin B12 supplements are available in various forms, from liquids to sprays. They can be used as a supplement for skin disorders such as eczema and psoriasis. It also helps to promote a healthy digestive system. The nutrient is essential for the production of red blood cells, maintaining the health of nerve cells, and controlling high cholesterol. Deficiency can cause a variety of symptoms, from a lack of energy to depression. If you donҴ eat a healthy diet, you might be at risk for deficiency. In addition to its importance in the bodyҳ red blood cell production, vitamin B12 is also important for the development of RNA and DNA. Low vitamin B12 levels can result in anemia, which may have a negative effect on your heart. When youҲe unsure whether youҲe getting enough of this nutrient, you can get tested. Clancy Medical Group offers a range of vitamin testing services. Vitamin B12 deficiency can be caused by a number of things. For example, people with digestive issues, vegans, vegetarians, and smokers may be at risk of a deficiency. You should have your B12 levels checked periodically. People with gastrointestinal problems, such as ulcers and GERD, might have difficulty absorbing the nutrients they need. A supplement can help, but you might have to take more than the recommended dose. Aside from being a nutrient thatҳ needed by the body, vitamin B12 has been proven to improve memory and cognitive function. In addition, itҳ been shown to decrease homocysteine, an amino acid that is associated with a higher risk of heart disease.