By Cristen Scifo, Dietetic Intern “What supplements should I be taking?” It is a question asked often to anyone who mentions that they are studying nutrition or are already a dietitian. In an ideal world where everyone eats a variety from each of the food groups, the answer is quite simple. None. You don’t need supplements. The goal is to get all your nutrients from the food that you eat. However, there are not many people who can say that they actually get all their necessary nutrients from foods. Below is a list of common supplements and their uses, as well as who might benefit from them. In most cases, you should check with your doctor before taking any vitamins or minerals. Multivitamin: Most people could benefit from a multivitamin. The goal of this supplement is to simply fill in the gaps of our diet to prevent deficiency. A multivitamin is not meant to replace entire food groups and will not give you the complete recommended amounts of nutrients. Even if you are taking a multivitamin you still attempt to eat a variety of fruits, vegetables, whole grains, dairy, and protein sources. Vitamin D3: Otherwise known as “the sunshine vitamin”, vitamin D3 is important for maintaining bone health and a functioning immune system. Vitamin D is created in our bodies when we are exposed to the proper kind of UV light. In the wintertime, some areas of the world are not exposed to this type of light, or we are not outside enough to synthesize vitamin D3. In this case, a vitamin D3 supplement once a day may be prescribed by your doctor. Food sources of vitamin D3 include fatty fish, like salmon or tuna, and dairy products. Vitamin C: Vitamin C is commonly used during cold and flu season by those who are either sick, or worried about becoming sick. Vitamin C is what is called a “water soluble vitamin”. This means that when you ingest too much Vitamin C, the extra your body does not need is excreted out in the urine. Vitamin C is naturally found in many foods such as: oranges, citrus, peppers, broccoli and spinach, among others. If you are consuming any food at all, chances are you don’t need to supplement vitamin C. Iron: Iron is found naturally in two forms: heme and nonheme. Heme iron is found in animal sources like beef, liver, and poultry. Nonheme iron originates from plant sources such as spinach and beans. While heme iron is absorbed better by the body, nonheme iron absorption can be improved by consuming foods containing Vitamin C alongside it. So in most cases, unless a person is anemic, supplementation may not be necessary. You should not self diagnose anemia and start iron pills on your own. This is because too much iron can be toxic to your body and lead to side effects such as nausea, vomiting, diarrhea, fever, and stomach cramps. In serious circumstances, iron toxicity can lead to decreased heartbeat and trouble oxygenating your body. Zinc: Zinc is another mineral typically over-supplemented during cold and flu season. Zinc is necessary for proper immune function and wound healing. It is found in animal products such as meat and dairy, as well as shellfish, nuts, legumes, dark chocolate, eggs, and whole grains. Zinc can also accumulate in toxic levels when supplemented and lead to side effects similar to iron toxicity, as well as flu like symptoms and different types of anemias. Consult with your doctor before starting a zinc supplement. The B vitamins:
If you are following a vegan lifestyle or plan to follow a vegan lifestyle, you should be adding a vitamin B12 supplement to your daily routine. The only source of this nutrient is animal products. People also commonly supplement the B vitamins for their role in energy metabolism, and hair/skin/nail growth. There are some medical conditions that may necessitate the need for B complex supplementation. These nutrients are found in most foods so deficiency is usually uncommon. Talk to your doctor if you are unsure if you need to supplement.
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