What Vitamins Should You Take Daily?
It is estimated that about half of American adults take some type of vitamin or mineral supplement. “People might take supplements if they know they’re missing a certain food group,” says Patton. The recommended daily allowance (RDA) for vitamins and minerals is the average daily intake a person needs to avoid deficiencies and stay healthy.
Vitamins and minerals that are needed in larger doses are measured in milligrams and those that the body needs less of are measured in micrograms. There are 1,000 micrograms in 1 milligram. Each vitamin and mineral has a specific RDA.
1. Vitamin D
Vitamin D helps our bodies absorb calcium, which is important for bone health. Not getting enough of this vitamin can increase: your likelihood of getting sick
your chances of bone and back pain
bone and hair loss While you technically should be able to get your daily vitamin D by being in the sunlight for 15 minutes, the reality is that over 40 percent of people in the United States don’t. Living in wintery locations with little sunlight, working an office 9 to 5 life, and applying sunscreen (which blocks vitamin D synthesis) makes getting vitamin D hard.
Pro-tip: The National Institutes of Health (NIH) recommends that children 1-13 years of age and adults 19-70, including pregnant and breastfeeding women, get 600 IU of vitamin D per day.
Folic Acid Supplement In Pregnancy
Folic acid supplements need to be taken before you get pregnant, so start taking them before you stop using contraception or if there’s a chance you might get pregnant. Folic acid can help to prevent neural tube defects such as spina bifida.
Find out more about vitamins, supplements and nutrition in pregnancy.
Vitamin D Supplement
From around late March or early April until the end of September, most people can get all the vitamin D they need through sunlight on their skin and from eating a balanced diet. Some groups of the population are at greater risk of not getting enough vitamin D and are advised to take a supplement every day of the year.
Find out more about vitamins for children or ask your health visitor for advice. A GP may also recommend supplements if you need them for a medical condition. For example, you may be prescribed iron supplements to treat iron deficiency anaemia.
Consider changing to a non-effervescent tablet, particularly if you have been advised to reduce your salt intake. Find out how much salt is good for you.