Are Food Supplements Necessary?

We live in a fast-paced world. Who has the time to remember how many servings of fruit, grains, and meat we get in a day let alone the nutrients they contain? For years, nutritionists have recommended popping a multi-vitamin and worrying no more — but is it really enough? Advertisements recommend this type of capsule, or that type of pill, with the promise of everything short of everlasting life. It’s a confusing situation for the busy woman, so here’s how to make things simpler. Here’s what the more popular vitamins do, and who needs them.

Beta Carotene

What it does: Beta carotene is an antioxidant that helps neutralize free radicals in the body. Beta carotene is also believed to help prevent cancer, but new research is debating if that is really true.

Who needs it: Everyone needs small does of beta carotene, but not enough to warrant it being included in a multi-vitamin.

How much: 3-6 mg daily — easily found in certain foods.

How to get it: Fruits and vegetables, such as leafy greens like spinach, and colorful produce like carrots and red and green peppers. Eating two or three servings of bright or dark colored vegetables daily will give you all you need.

Calcium

What it does: Calcium keeps bones strong and prevents osteoporosis. It may even protect against certain types of cancer. Some research has also found that calcium may help in weight loss.

Who needs it: People who avoid drinking dairy products or are lactose intolerant.

How much: 1,000 - 1,200 mg

How to get it: Milk and other dairy products like cheese and yogurt are the main sources of dietary calcium. If you don’t drink three cups of milk a da, you need a separate supplement for your calcium requirements whatever your age is.

Tips: To help your body absorb the calcium better, divide the supplement into two doses of 500-600 mg each.

Vitamin E

What it does: Vitamin E helps lower the risk for cardiovascular disease. Vitamin E also also plays an important role in keeping our immune systems healthy.

Who needs it: Everyone, but research has proven that over 97% of women don’t even get enough.

How much: Researchers recommended around 22.5 IU (or 15 mg) daily. Until research can decide on exact amounts, it has been recommended that you don’t get more than 400 IU daily.

How to get it: Your multivitamin should already have the recommended amount. You can also get it in nuts and seeds. One handful is all you need, and makes for a very healthy and filling afternoon snack.

Folic Acid

What it does: Folic Acid prevents birth defects and may lower the risk of cancer.

Who needs it: All women of reproductive age, women who have alcohol every day, and anyone who wants to lower their risk of colon cancer.
How much: 400 mcg (or 600 mcg if you’re pregnant).

How to get it: Take a multivitamin that contains the full amount for the day. If you’re pregnant, take a pre-natal vitamin with at least 600 mcg.

Selenium

What it does: Selenium plays an important role in the body’s ability to protects its cells from damage caused by unstable oxygen molecules. Daily intake of the proper dosage of selenium has been said to prevent cancer.

Who needs it: Selenium plays an important role in the body’s ability to protect its cells from damage caused by unstable oxygen molecules. Daily intake of the proper dosage of selenium has been said to prevent cancer.

How much: Everyone, especially women who smoke and party regularly.

How to get it: Most multivitamins have only around 20 mcg of selenium. You can get the rest of your daily requirement by eating nuts or fish regularly.