Vitamin Supplements
By eating five to nine servings of fresh fruitsand vegetables daily, you will get all the vitamins you need from your diet.However, only 20% of people actually eat five servings of fruits and vegetablesa day. Hardly anyone eats nine. Almost half of American adults take somesort of vitamin supplement. I recommend the following vitamin supplements.
1. FOLATE (FOLIC ACID). This B vitamin is particularly important for women considering pregnancy. Taking 400 mcg (0.4 mg) per day of folic acid will help prevent certain birth defects such as spina bifida. This vitamin is in most multiple vitamins and all prescription and nonprescription prenatal vitamins.
2. VITAMIN E. This is an antioxidant which protects against heart disease. It may also strengthen the immune system. I recommend 400 to 800 mg daily.
3. VITAMIN C. This is also an antioxidant which may decrease the risk of cancer and heart disease. I recommend 500 mcg daily.
4. MULTIVITAMIN SUPPLEMENTATION. I suggest a generic or store brand multivitamin that contains 100% of the Recommended Dietary Allowances (RDAs).
5. CALCIUM. Calcium supplementation is especially important in menopause to prevent osteoporosis. After age 50, I recommend 1200 to 1500 mg daily. Tums 500 contains 500 mg per tablet. Caltrate and Os-Cal are other available brands. You can also get the calcium you need to consuming three to four servings of dairy products daily.
6. VITAMIN D. This vitamin helps keep your bones strong by helping you to absorb calcium. It is contained in most multivitamins and some calcium supplements. The recommended dose is 400 to 800 International Units (IU) daily.
7. SELENIUM. This mineral is also an antioxidant and may decrease your risk of cancer. I recommend 200 mg daily.
This information is provided as a resource onlyand not intented to be a recommendation or a substitute for consultationwith your physician regarding your health and needs.
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