Vitamin Supplements: Who Needs Them?   

It’s best to get your vitamins and minerals from foods by following the Food Pyramid.  That way you'll get the benefits of the vitamins and minerals plus the protective effects of other substances in the foods, such as fiber and phytochemicals.  

However, in some situations, it may be difficult to get enough of a vitamin or mineral without a supplement.  Talk with a registered dietitian or your doctor about your individual needs.  Here are some general guidelines for healthy adults:

C	Most women of childbearing years should take a supplement containing 400 micrograms of folacin (also called folic acid).  This vitamin has been shown to prevent two devastating birth defects.  Many women don’t get enough folacin in their diet.  The best food sources are leafy green vegetables, dried beans and peas, and citrus fruits and juices.   In addition, folacin has been added to enriched flours, cereals, breads, and pastas.    

C	Pregnant and nursing women should take a prenatal vitamin prescribed by their doctor.

C	People who don’t drink milk or eat dairy products such as cheese or yogurt may need a calcium and vitamin D supplement.  
Age	Recommended Daily Amount	
9-18 years	1300 mg. calcium, 200 IU vitamin D 	
19-50 years	1000 mg. calcium, 200 IU vitamin D	
51-70 years	1200 mg. calcium, 400 IU vitamin D	
71+ years	1200 mg. calcium, 600 IU vitamin D	
  
C	Vegetarians who eat only plant foods need a vitamin B12 supplement (at 100% of the Recommended Dietary Allowance or Daily Value) or should eat foods fortified with vitamin B12.   

Even if none of the above apply to you, you may want to take a multivitamin for extra nutritional insurance.  If so, get one that has no more than 100 percent of the Recommended Dietary Allowances or Daily Value for the major nutrients.