In generally when eating healthy and in a variety of foods, including fruits, vegetables, whole grains, legumes, low-fat dairy products, lean meats and fish, it is very likely that there is no need for supplements. But supplements — or fortified foods — might be appropriate in some situations:
Women who may become pregnant should get 400 micrograms a day of folic acid from fortified foods or supplements, in addition to eating foods that naturally contain folate.
Women who are pregnant should take a prenatal vitamin that includes iron or a separate iron supplement.
Adults age 50 or older should eat foods fortified with vitamin B-12, such as fortified cereals, or take a multivitamin that contains B-12 or a separate B-12 supplement.
Adults age 65 and older should take 800 international units of vitamin D daily to reduce the risk of falls.
Dietary supplements also may be appropriate if (samples, only personal consultation can be accurate) :
Don’t eat well or consume fewer calories than needed
Is a vegan or a vegetarian who eats a limited variety of foods
Follow any other type of diet that restricts an entire category of foods
Don’t obtain two to three servings a week of seafood, which supplies omega-3 fatty acids for heart health
Have limited milk intake due to lactose intolerance or milk allergy, or simply don’t consume enough dairy foods
Have heavy bleeding during your menstrual period
Have a medical condition that affects how the body absorbs or uses nutrients, such as chronic diarrhea, food allergies, food intolerance, or a disease of the liver, gallbladder, intestines or pancreas
Have had surgery on the digestive tract and are not able to digest and absorb nutrients properly
have had a chemo for cancer treatment
working in a heavy physical job
being under stress for a long period of time
do regular exercise with high intensity
After 60 many people start to lose weight. This account mainly for people who had a steady weight during their lifetime. It does not count if a person is obese or overweighed. If so other rules come into effect.
