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Step 1
Examine your diet. Does your diet meet your nutritional needs? Your family doctor can guide you in this evaluation. The United States Department of Agriculture (USDA) provides MyPyramid, which shows what foods you need to eat and in what amounts and proportions. If you lack foods with essential nutrients on the pyramid, take a multivitamin for balance. The National Center for Complementary and Alternative Medicine (NCCAM) offers advice about choosing and using vitamins and other diet supplements. For example, women who do not ingest sufficient calcium may take calcium supplements to help prevent bone deterioration.
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Step 2
Gather information about supplements with antioxidant action. Antioxidants help the body naturally fight free radicals, which damage cells. According to Prescription for Nutritional Healing, free radicals can be related to infections, heart disease, and cancer. Nutritional supplements with antioxidant properties include vitamins A, C, and E. Discuss the value of antioxidants with your physician.
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Step 3
Determine if your age, gender, or other population determinants make you at risk for certain conditions. Ask your doctor if you need to supplement your daily intake of vitamins, such as calcium and vitamin D. According to Family Doctor, women over 50 and men over 65 need 1200-1500 mg. of calcium daily. Take calcium with vitamin D to promote calcium absorption.
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Step 4
Consider safety. Most vitamins and supplements-including herbal supplements-are safe. However, some compounds can be dangerous in excess. Family Doctor cautions about excessive amounts of vitamins B (niacin), A, and iron. Too much vitamin B can cause liver damage. Vitamin A, in excess, might cause liver damage and birth defects, among other possibilities. Family Doctor cautions that men and women who are post-menopausal likely do not need to supplement iron. Your doctor will know what risk factors apply to you and can advise you about the use and safety of vitamins.
