Since vitamins, antioxidants and minerals are so important, doesn't it make sense to get as much as possible by taking supplements? Actually, both vitamins and antioxidants are considered micronutrients because your body doesn't need very high levels of them. You need slightly more of some minerals, while other are considered trace elements because your body requires so little of them. Most people can get many of the vitamins, antioxidants and minerals they need from a healthy diet. To further reduce the risk of deficiency, you can also buy fortified foods, including milk, breakfast cereals and some breads.
Who needs them?
Despite the presence of vitamins, antioxidants and minerals in a variety of foods, some people still need supplements to meet the recommended daily values. A doctor or registered dietitian will probably suggest you take supplements if you fall into one of these categories:
Pregnant, trying to become pregnant or breastfeeding. Carrying a child means you need nutrients for two -- enough to promote healthy fetal growth and also make sure that the mother's nutritional needs are met. Folic acid, a B vitamin, is particularly important to prevent spina bifida and other neural tube defects. Because these defects occur in the early stages of prenatal development, women who are trying to become pregnant are usually advised to take a multivitamin or supplement to ensure they are getting enough folic acid and other nutrients. Women who are breastfeeding may also benefit from supplements. Ask your doctor for a recommendation on what you might need.
Seniors (around 65 or older). As you get older, your appetite decreases, and eating less can prevent you from getting the nutrition you need. Also, your body's ability to absorb certain nutrients changes as you age. You'll also need more of some nutrients as you get older, such as extra vitamin D to protect your bones. Supplements are a way of increasing the vitamins, antioxidants and minerals that pass through your system and are absorbed.
Children. Kids who eat a healthy, varied diet will likely get all the nutrients they need from their food, according to the American Academy of Pediatrics (AAP). However, if you have a picky eater, talk to your pediatrician and see if supplements might be a good idea. AAP recommends vitamin D supplements for infants who are breastfed exclusively. If you think your child might need vitamins, talk to your pediatrician first. Your pediatrician can help you choose a supplement that's appropriate for the age and needs of your child.
Vegetarian. Excluding animal products can be a healthy diet choice, but if you aren't careful it can lead to deficiencies in calcium, iron, zinc and vitamins B12 and D. You may need a multivitamin to make sure you are getting the vitamins and minerals you need.
Unhealthy diet. You may not get enough nutrients through your diet if you eat too little, too small a variety of foods or a lot of processed meals (like fast food). Adjusting your diet is a healthier option, but supplements can also help you get the vitamins you're missing.
Certain medical conditions. If you need to avoid eating certain foods -- for reasons like a food allergy or intolerance -- you may be missing out on essential vitamins and minerals. Some conditions, like cystic fibrosis, limit your body's ability to absorb certain nutrients from food. And other conditions involve both absorption issues and the need for food avoidance -- Crohn's disease, for example. If you have one of these conditions, supplements can help you get the nutrients that your body isn't getting at mealtime.
