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1. Vitamin D
Vitamin D helps our bodies absorb calcium, which is important for bone health. 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.
Older adults should get 800 IU.
What Vitamins Should You Take Daily?
“People might take supplements if they know they’re missing a certain food group,” says Patton. “Others might take supplements for the antioxidant benefits or because they know they don’t eat fruits and vegetables.
Your doctor and pharmacist can also tell you if a supplement would interact badly with any medications you are taking, which may cause health problems.
What Does Recommended Daily Allowance Mean?
The recommended daily allowance (RDA) for vitamins and minerals is the average daily intake a person needs to avoid deficiencies and stay healthy. There are different ways to measure the RDA. There are 1,000 micrograms in 1 milligram.
Folic Acid Supplement In Pregnancy
If you’re pregnant, trying for a baby or could get pregnant, it’s recommended that you take a 400 microgram folic acid supplement every day until you’re 12 weeks 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. It is recommended that: breastfed babies should be given a daily supplement containing 8.5 to 10 micrograms of vitamin D from birth, even if the mother is taking a supplement containing vitamin D herself
babies having 500mls (about a pint) or more of formula a day should not be given a vitamin D supplement, because infant formula is fortified with vitamin D and other nutrients
all children aged 1 to 4 years old should be given a daily supplement containing 10 micrograms of vitamin D
people who are not often exposed to the sun – such as people who are frail or housebound, are in an institution such as a care home, or usually wear clothes that cover most of their skin when outdoors should take a daily supplement containing 10 micrograms of vitamin D Find out more information about vitamin D.
Supplements containing vitamins A, C and D Children aged 6 months to 5 years should take vitamin supplements containing vitamins A, C and D every day. Find out more about vitamins for children or ask your health visitor for advice.
You can get Healthy Start vitamins for free if you qualify for Healthy Start. 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.