If you want a complete explanation I have a whole chapter on Vitamins in my new book A Recipe for Life by the Doctor’s Dietitian.
Here?s the matchbox version of what is necessary:
- The maximum amount of Vitamin C the body can absorb at one time is about 250 mg. If you want to take a little extra C it is safe in these amounts. If you have any kidney issues or a history of kidney stones avoid Vitamin C since it can cause stones in those who are susceptible to them.
- Some extra B vitamins can be helpful but too much can cause nerve problems.
- Vitamin A is fat-soluble and therefore not excreted by the body. It is the one fat-soluble vitamin that has been reported to cause liver toxicity and should be avoided in amounts over the RDA.
- Vitamin D (the sunshine vitamin) is now known as the “antibiotic” vitamin. Current research is showing that most individuals in the US are actually deficient in vitamin D and need a supplement of at least 1000 IU. Have your physician check your blood levels to determine how much you need. It has an important role in prevention of colds, and flues besides helping with prevention of cancer and heart disease.
If you eat foods that are not whole or have additives check to see if they contain extra vitamins, minerals or herbs. You may be are getting unnecessary vitamins you are not aware of just through these supplemented foods.
The other supplement to consider is fish oil due to the importance of omega 3 fatty acids.
It may be worth a visit to your local RD to review your blood work, medical history and assess what your individual needs are for nutrients and how your diet can maximized to assist in superior health.