Keep in mind that too much potassium can be harmful to older people and people with kidney disease. The body needs only small amounts of this antioxidant, found in meats, seafood, eggs, and bread. Although a study found that taking micrograms daily reduced the risk of prostate, lung, and colorectal cancers, but other studies have been "complete flops," Anderson says.
Bottom line: Don't count on selenium to lower your chances of getting or dying from cancer. It's likely you're getting enough from food sources, anyway. This much-touted cure-all, found in citrus fruits, berries, broccoli, and green peppers , just doesn't make the grade when it comes to common-cold prevention.
One study did suggest that taking vitamin C regularly might reduce the length of a cold by a day. Bottom line: Try to get enough vitamin C through your diet. It's fine to take a supplement, especially if you're a smoker or nonsmoker who is often exposed to secondhand smoke. But there seems to be little point in upping your intake to combat sniffling and coughing.
Vitamin D, which helps the body absorb calcium, is necessary for bone health. It's mostly accessible through sun exposure, as well as some food , such as fatty fish or fortified milk. Too little vitamin D can contribute to osteoporosis. Some evidence suggests that the vitamin may reduce protect against certain cancers, but the jury's still out on these benefits and other research has linked vitamin D to greater risk of pancreatic cancer.
Bottom line: Very little sun is needed to get your quota of vitamin D, and some foods are fortified with it as well, meaning most people get enough of it. Supplements may be a good idea if you don't have much sun exposure, are over 50, or have dark skin, but speak to your doctor first. Vitamin E is an important antioxidant that plays a role in protecting cells from free radicals, strengthens your immune system, and can help slow macular degeneration.
Once upon a time, researchers thought this antioxidant could protect the heart, but newer research hasn't found that it can prevent cancer or lower risk of heart attack or stroke. And too much vitamin E through supplements can increase risk of bleeding in the brain.
Bottom line: Forget the supplements and get E your vitamin E from food oils like safflower, peanuts, eggs, fortified cereals, fruits, and green, leafy vegetables.
However, regular consumption of omega-3 fish oil capsules can provide much of the same benefit. There is also a great deal of emerging science supporting the potential benefits of herbal and antioxidant supplements, which have shown results in certain cases. The RDI is a useful benchmark for the bare minimum of the essential nutrients an average person needs.
However, this one-size-fits-all approach can still leave potential gaps in your nutrient intake. Depending on your health goals and lifestyle, the RDI may be lower than your actual needs.
Factors like age, gender, fitness level, and geographic location can mean that a person needs more or less of a given nutrient. For example, women entering their 50s might be more in need of bone-strengthening vitamins to help protect against osteoporosis. Women thinking about getting pregnant, on the other hand, need more of a different set of vitamins, like folate and iron.
You also may want to get more or less of certain vitamins depending on your specific short-term and long-term health goals. Even the most health-savvy individuals could benefit from a professional opinion or alternative perspective. Additionally, a brief online assessment could be a convenient way to receive recommendations tailored to your specific needs and goals.
As scientific research into nutrition continues to progress, online resources are a valuable tool in navigating this important topic. Try our simple approach to finding personalized vitamins and supplements for your unique health goals. Copy Link. The 16 essential minerals In addition to the 13 essential vitamins your body needs, there are 16 essential minerals , all of which you might recognize from the periodic table.
Other important nutrients Another nutrient to note is choline, which is widely understood to play a critical role in nerve and brain function. So if you're looking for more vitamin E, make yourself a fresh spinach salad and skip the pill.
Dark greens are rich with this stuff. Folic acid is a B vitamin that our bodies use to make new cells.
The National Institutes of Health recommend that women who are currently pregnant or who want to get pregnant take micrograms of folic acid daily because their bodies demand more of this nutrient when carrying a growing fetus. Additionally, several large studies have linked folic acid supplementation before and during pregnancy with decreased rates of neural-tube defects: serious and life-threatening birth defects of the baby's brain, spine, or spinal cord.
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It often indicates a user profile. Log out. US Markets Loading H M S In the news. Erin Brodwin. A crop of fresh studies looking at multivitamins and vitamins B, C, and D have concluded that for most people, they do little to no good. Still, some specific vitamins can be helpful for people with specific health conditions. Multivitamins: Skip them — you can get everything you need with a balanced diet.
Vitamin D: Take it for bone health because it's hard to get from food. Antioxidants: Skip them — an excess of these has been linked to an increased risk of certain cancers, and you can eat berries instead. Vitamin C: Skip it — it probably won't help you get over your cold, and you can eat citrus fruits instead.
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