How do I know which vitamins I need

The amount of vitamins you need depends on your age, health and lifestyle. For example, the RDA (recommended daily allowance) for children is often lower than adults. The elderly, those with specific medical conditions, pregnant women and people with special diets may be necessary to increase the intake of certain vitamins and minerals.

The Department of Health recommends taking supplements of only three vitamins: vitamin A, vitamin D and folic acid.

Vitamin A
Vitamin B6
Vitamin B12
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Biotin
Folic Acid
Niacin
Pantothenic Acid
Riboflavin
Thiamin

1. Pregnant women
Women who are pregnant or plan to become pregnant are advised to take 400 micrograms of folic acid per day until the twelfth week of pregnancy. This is above the 200 micrograms supposed to get from your diet. Remember, it is best to avoid taking any vitamin supplements during pregnancy as this can damage the developing baby. For the same reason, the liver, which is rich in vitamin A, should also be avoided.

2. Children
Children between the ages of 6 months and 5 years may need vitamins A, C and D. Supplements may not be necessary if your child is eating well and has a diet varied. Ask your health visitor or doctor for advice.
Children whose bodies are continuously covered by her dress cultural situation potential risk of rickets caused by lack of vitamin D we get from sunlight.

3. Women
The women have nutritional needs Special may not be met by their diets. In today’s world of fast foods and meals on the road, it is important that women assess their nutritional status and compensate any deficiencies by taking a multi-vitamin or vitamins do not exist.
Premenopausal women have been found often to consume low amounts calcium, iron, vitamin A and vitamin C.

4. People with special diets
Vegetarians or vegans can sometimes miss the vitamin B12, vitamin D, calcium, iron and zinc, found primarily in meat and dairy products. You do not need to take supplements if you eat a balanced diet. Iron and zinc found in eggs, whole grains, legumes, green leafy vegetables and fortified breakfast cereals. For calcium, vitamins B2 and B12, try to eat two servings of low-fat dairy products a day.

If you do not eat dairy, try soy milk, fortified orange juice, green leafy vegetables, seeds sesame tahini, tofu or almonds.
As animal products provide the best source of vitamins B2 and B12, vegans who avoid products entirely Animals can benefit from taking supplements.

It is important that your body gets enough vitamins and minerals every day to keep fit and healthy. Vitamins and minerals are essential nutrients that your body needs in small amounts to work properly. Vitamins affect every part of your body, including:

1. the way your hair, nails and muscles develop and grow,
2. your eyes
3. the way to digest food
4. your heart and nervous system.

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