Vitamins and minerals are essential nutrients that your body needs to work properly. As organic compounds, they are used by the body in small amounts for various metabolic purposes. Most people are able to access the vitamins and minerals they need through a balanced diet and a regular dose of sunshine. Others, however, require supplements to assist them in getting the nutrients they need. The trouble arises when people are misinformed about the purpose of certain vitamins, and end up taking unnecessary supplements as a result. Taking vitamins and mineral supplements in large doses unnecessarily can cause toxicity and be harmful to your health. As a result, it is recommended that only particular groups should take specific supplements.
Supplements for Those Who Are Pregnant
If you are pregnant or trying to get pregnant, it is recommended that you take the B-group vitamin folic acid (also known as folate) to reduce the likelihood of having a child with a neural tube defect. This dose should be 400 micrograms each day for the first 12 weeks of pregnancy. It should also be taken before you actually fall pregnant, so begin taking it as soon as you stop using contraception. Folic acid can be found in foods such as bread and cereal, but supplements are necessary even if you do consume these foods quite regularly.
Supplements if You Don’t Have Sufficient Access to Sunlight
Vitamin D is incredibly important, which is why time in the sun is considered essential. For most people, the warmer months give them all the opportunity they need to soak in a sufficient amount of Vitamin D. You can also get Vitamin D from food, but not enough to be considered healthy. This is why everyone — including those who are pregnant and breastfeeding — is encouraged to take supplements during winter, or any extended period of time that passes without a lot of sun. It should also be noted that some groups have more trouble accessing the sun than others, and are therefore at greater risk of being Vitamin D deficient. People who are frail or housebound, living in an institution such as a care home, or restrained by the need to cover their skin when outdoors, should all take a daily supplement containing 10 micrograms of vitamin D.
Supplements for Children
Children aged from 6 months to 5 years old require daily supplements of vitamin A, C and D. Babies who are being breastfed should also be given a daily vitamin D supplement from birth, while babies having more than 500mL of formula every day should not be given any supplements. Generally speaking, babies and children often require supplements because they can’t yet access the nutrients they need from certain foods. It is best to speak to your pharmacist or doctor about the most suitable supplements for your child.
Other Groups That Require Supplements
Even if you don’t fit into the specific categories mentioned, it is possible that you might benefit from or even require supplements of some form. There are many variables that might impact your ability to access, absorb or retain nutrients, and these will determine whether or not you need to take additional supplements. For example, people who have particularly heavy periods might have a vitamin deficiency that needs attention. The same goes for some vegetarians or vegans, as well as those on strict diets. People with food allergies or malabsorption problems (such as diarrhoea, coeliac disease, cystic fibrosis or pancreatitis) might also fit within this broader category. And finally, if you smoke, drink alcohol in excess or use illegal drugs, you should also consider taking supplements.
Talk to Your Doctor Today About Supplements
If you suspect that you might have a deficiency of some kind, you should consult your doctor. Feeling lethargic, for instance, can be indicative of a vitamin D deficiency, but it could also be caused by several other conditions and factors. Everyone’s body is different, so you cannot assume that you would need the same supplements as someone else — no matter how similar your current physical state may seem. The best course of action is always to follow the instructions of a healthcare professional.
