How Many Vitamins Should You Be Taking? a Definitive Guide
By Nicole Catanese, Illustrations by Naomi Abel, Refinery29
Even if you eat somewhat healthy most of the time and you're in no way a self-proclaimed junk food junkie, it's still not easy to reach all of your nutritional needs from food alone. "We are constantly exposed to chemicals and pollution that put stress on our body and can affect how it functions - which also includes how it processes nutrients," says Jeffrey A. Morrison, M.D., C.N.S., founder of the Morrison Center in New York City. "Secondly, there is research that shows that non-organic farming has attributed to the decrease in vitamins and minerals in the soil - it is not as high as it once was." Couple those out-of-your-control factors with a hectic lifestyle and poor food choices and you might not be getting the balanced nutrition your body needs to be totally kick-ass.
Now, the above statements by no means warrants a Get Out of Jail Free card to simply, say, reach for some powder vitamin C in place of eating a good, old orange...or take a pile of vitamins daily and still chow down on Chipotle for lunch every day. No, no, no. Experts agree that food is the ultimate source of nutrients and fuel for your body. And, supplements, well, they do just that - supplement your diet.
"Taking vitamins and nutritional supplements are a way to fill in any gaps in your nutrition," say Keri Gans, M.S., R.D., C.D.N., a nutritionist in New York City and author of The Small Change Diet. And yes, there is some debate on the benefits (or lack there of), and the arguments for and against vitamins and supplements can get heated like whoa. But there are experts who say, hey, they can't hurt (if you know what and how much) and others who are full on for them: "The studies that have been done on whether or not the body absorbs supplements haven't been really conclusive," says Gans. "When you look at food, you're never looking at a single nutrient - it's a mix - so when you look at how the body takes in one nutrient and then compare it to a food source, it's really not comparable."
The bottom line: If you want to eat the aforementioned orange (and greens and meat and dairy, etc.), and you can hit your individual nutritional marks with just food, then great. But if you can't, or your diet requires a little more of this and a little more of that, or you want to take preventative measures for your health down the road, then read this guide to learn how to simplify your supplements and make being healthy a helluva lot less confusing.
As you age, your body isn't able to absorb this vitamin as well because your stomach doesn't create the acids needed to do so on its own anymore. "Vitamin B12 is a large molecule that requires four steps in the body to be absorbed - the first of which is having hydrochloric acid - and the production of this acid declines in your 50s," explains Morrison, who advises to try to get approximately 1,000 ... more
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In Your 50s
As you age, your body isn't able to absorb this vitamin as well because your stomach doesn't create the acids needed to do so on its own anymore. "Vitamin B12 is a large molecule that requires four steps in the body to be absorbed - the first of which is having hydrochloric acid - and the production of this acid declines in your 50s," explains Morrison, who advises to try to get approximately 1,000 micrograms a day. Why is this so important? Sure, B12 helps keep your hair and skin looking amazing, but it also plays a vital role in your health - it converts carbs to glucose, needed for energy; regulates the nervous system; lowers your risk for depression and stress; plus, keeps your digestive system in check. And since your body doesn't make it, you need to get it from foods (like eggs, dairy, meat) and then have your body convert it so it can get to work.
This powerful antioxidant protects eyes from macular degeneration - and typically when in pill form, it's also mixed with zeaxanthin, an analog of vitamin A, also good for your vision, says Morrison, who suggests taking a supplement that has about 20 mg of lutein daily.