Do I need vitamin supplements?
To keep you body fit and healthy, you need to take vitamins and minerals every day, the essential nutrients, that affect every part your body. You need to intake these nutrients in small amounts in order to develop and grow your muscles, hair, nails and your sight. Vitamins also help your digest system, heart and nervous system, to function properly.
If you eat a balanced diet, it will provide you with vitamins and minerals your body needs. If it is not possible, then you should take supplements as a ‘top-up’ but they are not a substitute for healthy eating.
Supplements you should consider taking and when
Before taking a supplement, it is important to know about recommended daily allowances (RDAs). ). The European Union produces guidelines on the recommended daily allowance (RDA) of vitamins and minerals. For more information, see the European Food Information Council's website.
The intake of vitamins depend on a person’s age, health and lifestyle, ie. the RDA for a child could be lower than that of an adult. For older people, pregnant women and people on special diets may need to increase their intake of certain supplements.
The Department of Health recommends taking supplements in respect of only three vitamins, vitamin A, D and folic acid.
For pregnant women or those thinking about becoming pregnant :
400 micrograms of folic acid per day up to the twelfth week of pregnancy, which is over and above the 200 micrograms assumed to be obtained from their diet.
Avoid taking any vitamin A supplements as this may damage the development of the baby and for the liver, which is rich in vitamin A. (For more information, see the pregnancy and childbirth zone).
Children between the age of 6 months and 5 years:
May need vitamins A, C and D. But, If your child is a good eater and has a varied diet, supplements may not be needed. Ask your health visitor or GP for further advice. Children whose bodies are continuously covered due to their cultural dress, may become potentially risked of rickets caused by a lack of vitamin D. (we get from sunlight).
How to take supplements:
Take supplements with water at room temperature but not with hot or chilled drinks, which can damage them. Do not drink tea or coffee 15 minutes before/after taking supplements. Also do not take lots of different supplements; they can interact with each other and be less effective, e.g. zinc interferes with how copper and iron are absorbed.
Vitamin B12, D, calcium, iron and zinc are found in meat and dairy products. Vegetarians or vegans may miss out these vitamins. For them, Iron and zinc are found in eggs, whole-grain cereals, pulses, green eat eggs, for Iron and zinc or leafy vegetables and fortified breakfast cereals. For calcium, vitamins B2 and B12, try to eat two servings of low-fat dairy products a day, or soya milk, fortified orange juice, dark leafy vegetables, sesame seeds, tahini, tofu, or almonds Store all vitamins and minerals out of the reach of children.
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