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.

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