How to get it — People over age 50 or others at risk for having less than sufficient amounts of vitamin B12 should ask a doctor about whether they should take a supplement. But usually you can get B12 through foods such as:. Just make sure to avoid the sugary stuff. Vitamin B9 is one of the eight B vitamins. Folic acid is a synthetic form of folate that is used in supplements and in fortified foods.
Fortification is the process by which vitamins and minerals are added to food. How to get it — It can be difficult for some to get the daily recommended amount of folate through foods alone. Because we needed extra help in getting the full amount of folate and folic acid in our diets, the U. Why you need it — Getting enough vitamin D is crucial for your body to absorb the calcium it needs for healthy bones and teeth.
Vitamin D deficiency also has been linked to certain cancers and heart disease. So risk factors for low levels of vitamin D include living at high latitudes, high levels of air pollution or city smog, dense cloud covering, clothing that always covers your skin and liberal sunscreen use although both are very important to protect skin from sun damage and darker skin pigmentation.
How to get it — Many foods today are fortified with vitamin D, including orange juice, milk and breakfast cereals. The elderly are at risk for poor food intake for various reasons: difficulty chewing and swallowing food, experiencing unpleasant taste changes caused by multiple medications, or isolation and loneliness that can depress appetite. They also have trouble absorbing vitamin B12 from food. The National Academy of Medicine, in fact, recommends that people over the age of 50 eat foods fortified with vitamin B12 or take vitamin B12 pills that are better absorbed than from food sources.
Getting enough folate , a B vitamin, is especially important for women who may become pregnant, since adequate folate can help lower the risk of having a baby with spina bifida or anencephaly. For the folate to be effective, it must be taken in the first few weeks of conception, often before a woman knows she is pregnant. Yet in the U.
Malabsorption conditions. Any condition that interferes with normal digestion can increase the risk of poor absorption of one or several nutrients. Examples: Diseases like celiac, ulcerative colitis, or cystic fibrosis. Surgeries that remove parts of digestive organs such as having a gastric bypass for weight loss or a Whipple procedure that involves many digestive organs.
Illnesses that cause excess vomiting or diarrhea can prevent nutrients from being absorbed. Alcoholism can prevent nutrients, including several B vitamins and vitamin C , from being absorbed. Certain medications. Proton pump inhibitors prescribed for acid reflux and heartburn can prevent the absorption of vitamin B12 and possibly calcium and magnesium.
A note on vitamin D For most people, the best way to get enough vitamin D is taking a supplement because it is hard to get enough through food. Although some foods are fortified with vitamin D, few foods contain it naturally.
Vitamin D production in the skin is the primary natural source of vitamin D, but many people have insufficient levels because they live in places where sunlight is limited in winter, or because they have limited sun exposure. Also, people with darker skin tend to have lower blood levels of vitamin D because the pigment melanin acts like a shade, reducing production of vitamin D.
Cancer A randomized double-blind placebo-controlled trial provided a multivitamin or placebo to more than 14, male physicians, some with a history of cancer. Mortality Some research has suggested that the rates of death appear higher in people using multivitamins. It showed that women over the age of 55 who took multivitamins were at higher risk for dying than those who did not. As a result, it is unknown whether the women were already taking vitamins when they became ill, or if they became ill and then started taking vitamins.
In women who were already sick, taking vitamins was unlikely to lower their risk of dying. Dietary supplement use in the United States, — The Journal of nutrition. Foods, fortificants, and supplements: where do Americans get their nutrients?.
Institute of Medicine. Food and Nutrition Board. It is also difficult to get enough vitamin D through diet alone because there are not a lot of food choices rich in vitamin D. In fact, some primary food sources of vitamin D come from foods that have added vitamin D called fortified foods. Vitamin E is an antioxidant, which is a nutrient that helps fight damage to the cells in the body.
Adults need 15 milligrams of vitamin E per day. Quick Tip: A small handful of almonds provides half of the daily recommended amount of vitamin E. Not getting the vitamins and minerals can have serious consequences for your health. A general lack of nutrients can lead to malnutrition. This is sometimes easier to recognize and to treat. A lack of even one specific vitamin or mineral is harder to diagnose but can be just as dangerous.
Some vitamin deficiencies can even be life-threatening. Having too much of some vitamins in your system can also be dangerous. For this reason, it is very important to talk your doctor before you start taking any supplements. This is especially important if you are pregnant or have health conditions. The symptoms of vitamin deficiency vary. Some deficiencies have no symptoms at all. In general, if you have any of these symptoms, you should contact your doctor:.
Office of Disease Prevention and Health Promotion, health. Last Updated: August 3, This information provides a general overview and may not apply to everyone. Talk to your family doctor to find out if this information applies to you and to get more information on this subject. What you eat is closely connected to the amount of sugar in your blood. The right food choices will…. Dietary supplements are any substances you take to improve your health or wellness.
This includes vitamins, minerals, and herbs. Every packaged, or processed, product should have a label called a nutrition facts label. Visit The Symptom Checker. Read More. Nutrition Tips for Kids. Preventing Malnutrition in Older Adults. Diabetes and Nutrition. Antioxidants: What You Need to Know.
Calcium: What You Need to Know. Department of Agriculture USDA , adult Americans do not typically get enough of the following nutrients: calcium potassium fiber magnesium vitamins A, C, D, and E Path to improved health Try to incorporate more of these nutrients in your daily diet.
Calcium Your body needs calcium to build strong bones and teeth in childhood and adolescence.
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