Supplements and vitamins can play a role in a balanced diet, but they should not replace whole foods. Here's what you need to know about using supplements and vitamins:
Food first: It's always best to try to meet your nutrient needs through food first. A varied diet with plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats will provide the nutrients your body needs.
Consider your individual needs: Some people may require supplements and vitamins due to a medical condition, medication use, or other factors that affect nutrient absorption. Talking to a doctor or registered dietitian is essential to determine if supplements and vitamins are necessary for your individual needs.
Know your limits: Taking too many specific vitamins and minerals can harm your health. For example, too much vitamin A can cause toxicity, and too much iron can cause toxicity in people with certain medical conditions. Following the recommended daily allowances and staying within the upper limits for each nutrient is essential.
Look for quality: When choosing supplements and vitamins, look for products verified by a third-party organization, such as USP (U.S. Pharmacopeia), NSF International, or ConsumerLab.
Store properly: Store supplements and vitamins in a cool, dry place, and follow the expiration dates on the packaging.
Talk to your doctor: Before starting a new supplement or vitamin, talk to your doctor or registered dietitian to ensure it is safe and appropriate. This is especially important for pregnant, breastfeeding, having a medical condition, or taking medications.
In summary, supplements and vitamins can play a role in a balanced diet. Still, it's essential to prioritize whole foods and to talk to a doctor or registered dietitian before starting a new supplement or vitamin regimen.