Determining Your Need for Daily Supplements

Many people know vitamins may help reduce the risk of some diseases. But not many know which vitamins they need or know how to determine if they're consuming sufficient quantities of needed nutrients.

"Although research has shown the benefits of vitamins and minerals in a healthful diet, the way to get these nutrients may not necessarily be in a vitamin or mineral supplement," says Bobby Montgomery, an exercise physiologist in Rowlett, Texas.

Often, you can consume the small amounts of vitamins and minerals you need by choosing a wide variety of foods.

"Your body also needs other substances found in food, such as protein, minerals, carbohydrates, and fat," Montgomery says. "Vitamins themselves often can't work without the presence of other foods."

How much?

According to the American Dietetic Association (ADA), a balanced diet includes appropriate quantities of food from the various groupings in the USDA’s Food Pyramid.  Suggested quantities are listed below for the average adult.  For more exact recommendations visit the USDA's Web site at http://www.mypyramid.gov/index.html.

• Grains: About 6- to 8-ounce equivalents per day, half of which should be whole grain. A typical serving equals one slice of bread, one ounce of ready-to-eat cereal, or 1/2 cup of cooked cereal, rice, or pasta.

• Vegetable Group: About 2.5 to 3 cups per day. A typical serving equals one cup of raw, leafy vegetables; 1/2 cup of vegetables, cooked or chopped raw; or 3/4 cup of vegetable juice.

• Fruit Group: About 1.5 to 2 cups of per day. A typical serving equals one medium apple, banana, or orange; 1/2 cup chopped, cooked, or canned fruit; or 3/4 cup of fruit juice.

• Dairy Group: Three cups of milk or dairy equivalent per day. A typical serving equals one cup of milk or yogurt, 1-1/2 ounces of natural cheese or 2 ounces of processed cheese.

• Meat Group: About 5 to 6 ounces of meat per day. This group includes red meat, poultry, fish, dry beans, eggs, and nuts. Alternative portions are 1 cup of cooked dry beans; 2 eggs; and 2/3 cup nuts.

• Fats and sugars: Consume sparingly.

People in need

Some people can benefit from taking a supplement in addition to a healthy diet, however. According to the ADA, a vitamin supplement may be helpful if you fit any of the following profiles:

• You frequently skip meals or don't eat enough fruits, vegetables, grain, and dairy products.

• You're on a low-calorie diet.

• You're a strict vegetarian.

• You can't drink milk or eat yogurt.

• You're a woman of child-bearing age and don't eat fruits and vegetables.

• You are pregnant.

If you believe you should take vitamin supplements, "it's important you first talk with your doctor or dietitian to make sure you are not taking more or less than you need and that none of the supplements could cause an interaction with medications you take or conditions you have," Montgomery says.

Taking supplements

Few regulations dictate what claims manufacturers of dietary supplements can make. "Laws make sure that claims are truthful, but the claims may represent a single study or even flawed science," Montgomery says. To help you take supplements safely, remember:

• Taking mega-doses of individual vitamin or mineral supplements can be more harmful than helpful.

• Supplements can never take the place of a healthy diet.

• Herbs and other botanicals aren't well researched for dosage and lack standards for composition.

"It's also crucial to remember that 'natural' doesn't always mean safe," Montgomery says. "Good health is more than popping pills. It's about living a healthful lifestyle with a nutritious diet and plenty of exercise."