Taking vitamin supplements can be helpful, especially in certain cases. But it is important to talk to your doctor before starting any supplements. They can evaluate your current diet and make recommendations based on your individual needs. Also, remember that the best time to take vitamins is on an empty stomach for optimal absorption. This includes water-soluble vitamins such as vitamin C and the Bs.
1. Pregnant Women
Pregnancy increases the need for certain nutrients, such as iron, folate, calcium and vitamin D. Fortunately, these nutrients are found in multivitamins and most prenatal vitamins. Some prenatal vitamins also contain choline and docosahexaenoic acid, or DHA, which help with the baby’s brain and eye development.
Women with certain genetic mutations, such as Methylenetetrahydrofolate reductase (MTHFR), may need a specific form of folic acid. They may also need a separate choline supplement. High doses of some micronutrients and herbs can be harmful to the fetus, so check with your doctor before taking additional supplements beyond a healthy diet.
2. Children
While a healthy diet plays a vital role in children’s growth and development, ProHydrolase nutritional supplements can fill the gaps between their needs and the foods they eat. Look for multivitamins made specifically for kids that are age-appropriate, explains Dr. O’Connor. Vitamins D and calcium are key for kids, as is choline (which supports brain and nervous system function and helps make fatty acids that support cognitive health).
Supplements can be found in a variety of forms including tablets, capsules, gummies, powders and drinks. But remember that most supplements haven’t been well-tested in pregnant women or children, so always check with a healthcare provider before starting them.
3. Older Adults
As a person ages, their appetite decreases which can lead to nutrient deficiencies. The National Institute of Health reports that older adults often need to take more Vitamin D, Calcium and Vitamin B6. Vitamin D helps protect nerves and form red blood cells while vitamin B6 supports cognitive functioning.
It's important for seniors to be careful with supplements since they can have side effects and can interact with common prescription medications. It's recommended that a doctor or registered dietitian help them figure out which vitamins are right for them. They should also focus on getting physically active to stay strong and healthy. It's recommended to get 150 minutes of moderate exercise each week.
4. Vegetarians
People who choose a meatless or plant-based diet should make sure their meals are well-balanced with the right vitamins and nutrients. For example, vegans often need to take vitamin B12 supplements because they don’t get this nutrient from animal sources.
Another essential nutrient that vegetarians may need more of is iron, which plays multiple roles including transporting oxygen around the body. Zinc, also found in red meat and poultry, is another nutrient that vegetarians should consider taking as it can help support immune health, cell growth and protein production. It’s important to find zinc that is suitable for vegetarians so it can be absorbed effectively.
5. Vegans
A plant-based diet can be healthy, but it’s important to be sure you are getting enough vitamins and minerals. Fortunately, there are many vegan options for fortified foods and supplements. Choline, for example, can be found in legumes, tofu, and green vegetables. It is recommended to get 450 mg of choline each day for adults.
It is also recommended that people following a plant-based diet take Vitamin D3 supplement (400 IU) daily. This is because a vegan diet can result in lower levels of blood and tissue Omega-3s EPA and DHA, so it’s best to get them from supplements. Also, some people may be deficient in iron if they don’t eat enough meat, fish, or eggs.
6. People with Certain Medical Conditions
In most cases, it's difficult to “eat our way out of” nutrient deficiencies. But if you can't get the vitamins and minerals you need from your diet, supplements can help.
Timing is also important for some vitamin supplements. For instance, you can take calcium carbonate pills at any time of day, but fat-soluble vitamins (vitamins C, E, and K) should be taken with food that contains some fat to promote absorption.
Talk to your doctor or a registered dietitian nutritionist before you start taking any supplements. They can recommend the best ones for you. And be sure to keep a record of all the supplements you take.
