Discover which of these vitamins you need to be taking—and which you don’t.
The use of supplements in the United States has risen in the last 20 years: While only 40% of the American adult population took supplements in 1994, the number rose to over half of all adults by 2006, according to the Centers for Disease Control and Prevention (CDC). This increase could be attributed to more people becoming concerned that they aren’t getting enough nutrients, but how do you know which vitamins you need, how much you need and how often you need them? Read on to get the lowdown on 10 of the most common dietary supplements. If you’re considering adding any of them to your healthcare regimen, be sure to talk to your doctor first about any side effects, risks or complications.
B Vitamins
There are several B vitamins, from B1 to B12, and they're all incredibly important to our body's functioning. But a commonly deficient one is B12, a nutrient that helps keep the body's nerve and blood cells healthy and helps make DNA and produces energy for the body. Every multivitamin should have a spectrum of B vitamins.
Calcium
Due to the growing focus on osteoporosis and bone health, calcium supplementation rose from 28% in 1994 to 61% in 2006 among women 60 and over. "If you eat a fair amount of green leafy vegetables, dairy and meat, you're getting plenty of calcium. 500 mg a day is enough as a supplement—again 'supplement,' not 'replacement,'" says John Pan, MD. Vitamin D is really more important," Dr. Pan says. "Vitamin D regulates how the body uses calcium."
Coenzyme Q10
Coenzyme Q10 (CoQ10) may not be a vitamin you've heard much about before, but it's an important one, especially for people taking certain medications for high cholesterol. "Statins (a medication millions of people around the world take) are used to lower cholesterol, but they also block the formation of CoQ10, an essential ingredient [used by] the mitochondria to make energy," says Dr. Maroon. "This can lead to muscle cramps, memory impairment and a whole lot of other complications."
Fish Oil
An important supplement for just about everyone is fish oil, which contains an omega-3 fatty acid that can help with everything from cardiovascular health and brain functioning to arthritis and inflammation. "Science is saying you need 500 mg and is encouraging people to eat cold water fatty fish (like salmon, sardines, herring, anchovies, trout and mackerel) twice a week," says Duffy MacKay, ND.
Folic Acid
From 2003 to 2006, only 34% of women aged 20 to 39 used a dietary supplement containing folic acid. Folic acid is very important for women, especially during their childbearing years, because it helps prevent neural defects in fetuses and is beneficial during the early stages of development. Folic acid is found naturally in leafy greens, citrus fruits, beans and whole grains.
Iron
Iron is an important part of overall health, as it is an integral part of many of the body’s proteins and enzymes. Because it helps with the transportation of oxygen in the blood cells, iron deficiency can cause fatigue, poor work performance and decreased immunity. "Iron is so important and it can be hard to get with specific diets, like vegetarians, who aren’t exposed to a lot of iron. But it's one you shouldn't be supplementing unless you need to," says Dr. MacKay.
Melatonin
Sleep disorders affect between 50 and 70 million Americans—that's nearly 20% of the population, according to the NIH. While melatonin is not a sleep aide, it can help balance a person's wake-sleep cycle. "It's a hormone produced in the pineal gland that regulates your circadian rhythm," says Langhurst. "Each person is different, but when the lights are off, your body produces it. If you are exposed to too much light, it can throw that off."
Multivitamins
According to the CDC, 40% of U.S. adults take multivitamins, making them the most commonly consumed dietary supplement. And for good reason: "If you have a good, healthy diet—then I think you're going to get most of the nutrients you need. But the majority of people don't do that…because of the nutritional status of most people in this country I think a good multivitamin is the best place to start," says Dr. Maroon. He recommends a "targeted" multivitamin (one intended for your gender and age group), that contains B vitamins, vitamins A, C, D, E and K as well as various minerals, like calcium and magnesium.
Vitamin C
Vitamin C, a nutrient found in foods, like citrus fruits and cruciferous vegetables, and fortified products, like juice, acts as an antioxidant, protecting cells from damage by free radicals, which are "compounds formed when our bodies convert the food we eat into energy," according to the NIH.
Vitamin D
Vitamin D, a nutrient found in fatty fish, meat, dairy and fortified soy beverages, helps build and maintain strong bones by helping in the absorption of calcium, according to the NIH. It also helps muscle, nerve and immunity functions. While the use of dietary supplements containing vitamin D has increased for both men and women since 1988, it hasn't been enough, according to Dr. Maroon. "Vitamin D is either low or deficient in 50% to 60% of people in the United States.
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