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According to the US Department of Health, we should be able to get adequate nutrition through following a well-bala...
According to the US Department of Health, we should be able to get adequate nutrition through following a well-balanced diet. That said, circumstances such as health issues, age and pregnancy may warrant the taking of supplements. Individuals with darker skin who are living in colder climates may also need to supplement their vitamin D intake.
Fat-soluble supplements should be taken with food. Vitamins A, K, D and E can only be absorbed if they are taken along with fat. Calcium carbonate and typical multivitamin tablets should also be taken with food. Note that too many nutrients can cause health problems, though there is less risk concerning water-soluble nutrients like vitamin C, B12, B9, biotin, niacin, pantothenic acid, thiamin, riboflavin and tryptophan.
The absorption of calcium and magnesium can be aided by taking these minerals along with vitamin D. Although we receive most of our vitamin D from sunlight, according to the UK Department of Health, foods high in vitamin D include oily fish (salmon, sardines, mackerel), eggs, powdered milk and fortified cereals and spreads.
Folic acid — aka folates or vitamin B9 — helps prevent anaemia and is essential in the production of red blood cells and DNA. It is especially important for pregnant women and women planning to get pregnant. According to Colorado University’s dietary supplements fact sheet, the bioavailability of folic acid from supplements decreases when taken with food by 15%.
According to the US National Institute of Health, iron supplements should not be taken in combination with milk, calcium or antacids. Many doctors recommend taking a vitamin C supplement or consuming orange juice or other foods high in vitamin C along with an iron supplement in order to aid absorption.