Multivitamins could be a waste of money, here are some supplements to consider instead

This post is offered in partnership with Novant Health.. All opinions are ours.

There are thousands of supplements that promise everything from fast weight loss to strengthening the immune system. It is a labyrinth too complex for most of us.

That's why it's best to start by asking your health care provider before you start taking anything.

What about the most common supplements, the multivitamin? We talked to Kim DeRhodes, a integrative pharmacist at Novant Health, to find out if they are a good idea. She is also thinking of other supplements that you may want to ask your provider.

multivitamins

DeRhodes has seen many healthy adults take multivitamins, assuming the pills will improve their health. She added that one of the most common misconceptions is that supplements can replace the nutrients you receive from a food. healthy meal.

But using a vitamin to make up for his lousy diet will not do much, DeRhodes said. Research on the benefits of multivitamins is mixed. And many providers are not convinced of their effectiveness and even consider them a waste of money.

If the health benefits of multivitamins are questionable, how can you put that on the market? It turns out that, Food Supplements, Health and Education Act 1994 ruled that the supplements were foods, not drugs. This means that they are not subject to the same quality and safety rules as over-the-counter medications.

Supplements that you might consider

Some supplements have been found beneficial for those who take them. For healthy adults, these are the supplements that you could take as a preventative before specific conditions develop. Consult your supplier before acting.

Vitamin D

The way we get vitamin D comes from our exposure to the sun, but the reality is that many of us do not spend a lot of time in the sun. Have a vitamin D deficiency can increase your risk of several conditions, including obesity, diabetes, high blood pressure and some cancers.

"That's why it's extremely important to get enough vitamin D through diets, supplements, or sun exposure," DeRhodes said. "Although the recommended dietary intakes for vitamin D appeared a few years ago, we know that even this increased amount may still be too low for some people."

Here are the potential recommended doses, according to the government.

National Institutes of Health, Bureau of Dietary Supplements

Age	Man Woman advisable amount	Pregnancy / breastfeeding advisable amount
0-12 months *	400 IU (10mcg)
1-70 years	600 IU (15 mcg)	600 IU (15mcg)
70 and over	800 IU (20mcg)

* Adequate intake (AI)

Magnesium

Magnesium is an essential mineral that you can get in a variety of foods like leafy greens and salmon. He is responsible for many of our body's crucial functions (hundreds of biochemical reactions, in fact).

"It is well established that many Americans are short on magnesium and that it is often very difficult for people to get the recommended amount of magnesium without taking supplements," DeRhodes said.

National Institutes of Health, Bureau of Dietary Supplements

Age	Male advisable amount	Female advisable amount	Pregnancy advisable amount	Lactation advisable amount
Birth to 6 months	30 mg *	30 mg *
7-12 months	75 mg *	75 mg *
1-3 years	80 mg	80 mg
4-8 years	130 mg	130 mg
9-13 years old	240mg	240mg
14-18 years old	410 mg	360 mg	400 mg	360 mg
19-30 years	400 mg	310 mg	350mg	310 mg
31-50 years	420 mg	320 mg	360 mg	320 mg
51 years and older	420 mg	320 mg

* If you are a vegetarian or vegan, calcium supplements can help you

If you are a vegetarian or vegan, calcium supplements can help you

Some vegetarians and vegans may not consume enough calcium, a crucial mineral for the health of your bones. Although there is still debate about whether the absence of meat increases the risk of bone fracture in adults, there is evidence consuming less than 525 mg per day may increase the risk of bone fractures.

National Institutes of Health, Bureau of Dietary Supplements

Age	advisable amount
Birth at 6 months	200mg
Babies 7-12 months	260 mg
Children 1-3 years	700 mg
Children 4-8 years	1000 mg
Children 9-13 years old and adolescents 14-18 years old	1300 mg
Adults aged 19 to 50 and men aged 51 to 70	1000 mg
Adult women aged 51 to 70 and adults aged 71 and over older	1200 mg
Pregnant and lactating teenagers	1300 mg
Pregnant and lactating adults	1000 mg

Beware of the buyer

Are you worried that your body is lacking essential nutrients to stay healthy? Talk to a health care provider. You will want to make sure that they are not able to interact with each other or with prescription drugs.

"Any pharmacist can do what's called a" drug therapy management "session, where we look at everything a patient is taking, including medications and supplements, to determine if medications and dietary supplements are being used. used appropriately and do not cause any problems, "said DeRhodes.

She also pointed out that vitamin vendors and sales representatives are not considered reliable sources and that the only advice that patients should take into account should only be taken into account by qualified health care providers.

"For example, I recently had a patient who was told that if she used CBD oil, it would reduce her tumor," she said. "We know there is not the slightest evidence to support this false and illegal claim. Most claims for dietary supplements are either unproven or untrue. Safety should always be the primary consideration. "

Need advice on whether you should take supplements? Find a supplier.