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Take a multivitamin but don't overuse vitamins, minerals and antioxidants. Is there such a thing as too much of a good thing? There certainly is, and that's why many people who are blindly taking vitamin and mineral supplements are experiencing health complications. Here's a chart to demonstrate some potential side effects of megadoses of certain vitamins and minerals. If you decide to supplement your diet, you should consult with your physician or registered dietitian to ensure you are doing so safely and effectively. However, it is safe to recommend that you take one multivitamin every day. Choose one that gives close to 100 per cent of the requirements of as many vitamins and minerals as possible. You may also want to consider taking a calcium-magnesium supplement. The suggested optimal calcium intake is 1,000 milligrams for men, premenopausal women, and postmenopausal women taking hormone replacement therapy. For postmenopausal women not taking hormone replacement therapy, 1,500 milligrams of calcium is suggested. Women should consume about 200 milligrams of magnesium, while men need to consume about 400 milligrams of magnesium. Calcium carbonate (ask your pharmacist or doctor) is the most usable form and should be taken with food. Speak with your physician regarding proper dosage and timing of intake. If calcium carbonate causes constipation, calcium citrate may be a better alternative. I'm sure you've all heard about the muchtouted health benefits of antioxidants and the damaging affects of free radicals. One of the theories about aging is that free radicals help cause the process. Free radicals, renegade oxygen molecules, supposedly wreak havoc on dna structures. An antioxidant is a substance that can donate an electron to a compound, thereby rendering free radicals harmless. There are three types of antioxidants: Food-based vitamins including A, C and E Phytochemicals, also found in foods and with properties similar to vitamins A, C and E Selenium, an intracellular mineral What is the right amount of an tioxidant consumption? The answer, so far, is highly debatable and the controversy over prescribing adequate but not excessive amounts continues. There is an explosion of compelling and consistent data associating diets rich in fruits and vegetables with a lower cancer risk, which has led physicians and health experts to strongly encourage clients and patients to increase their fruit and vegetable intake. However, the data on using supplements are inconsistent and, moreover, suggest that large doses of supplements may lead to health problems rather than benefits. For this reason, it is wise to consult your physician or nutritionist before taking more than one multivitamin a day. For vegetarians, it may be necessary to supplement certain vitamins and minerals. For example, vitamin B12 is found only in red meat so if you do not consume red meat, you will need to ensure your diet consists of products that are vitamin B 12-fortified, such as cereal, or take supplements. Vegetarians are also candidates for manganese supplementation. Again, talk to your physician.
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Vitamins and minerals are nutrients that the body needs to work properly. They boost the immune system, promote normal growth and useful in pregnancy diet.
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