Sunday, July 1, 2012

Who should use a vitamin and mineral supplement

Not all people should take vitamin and mineral supplements. Only people who have a deficiency or at risk for a nutrition deficiency should take one.

People who are at risk for a nutrition deficit:
  1. People on a restricted calorie diet of less than 1,200 calories per day 
  2. People who have allergies to foods and avoid certain foods
  3. Lactose intolerant people (at risk for riboflavin, vitamin D, and calcium deficiency)
  4. People who work or spend most of their days indoors 
  5. Any women contemplating pregnancy - in order to avoid birth defects take a multivitamin with 400 micrograms of folcain
  6. Woman who are pregnancy - require more vitamins and iron, consult a doctor for the appropriate supplements. 
  7. Vegan and Vegetarian people 
  8. The elderly 
  • Avoid taking excessive doses of vitamin and minerals at 1000% the RDA. Taking mega doses of minerals can cause a deficiency of another mineral, for example too much zinc causes decreased copper absorption 
  • Use nationally known brands 
  • Always look at expiration date 
  • Take your vitamins with food 
  • You don't need to pick the most expensive brand 
  • Getting your vitamins and minerals is always better from food!!! 
My favorite multivitamin that I take is from Rainbow Light. They have many different kinds, I take the women's one, and I buy it at whole foods. These vitamins are food based, contain pro-biotics, easy on the stomach, and contain food enzymes.  


Check back for more health, nutrition, and weight loss tips and advice from a registered dietitian 
Adapted from Nancy Clark's Sports Nutrition Guidebook, a must read for people interested in sport and nutrition


  1. Actually its good to take calcium, minerals, vitamins tablet but excessive tablets will create a problem.
    Take vitamins pills if it is needed to your body.

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  3. Nice and informative dear, really good article . m sharing it for sure.

  4. Nice information posted here. Thanks to the author for sharing such information. Keep posting.

    James Anderson