The most common reasons of taking vitamin-mineral supplements:
 - “I don’t eat a well balanced diet, they are my nutrition insurance.”
- “They maintain my health while I am dieting.”
- “They fill me with energy.”
- “They help me to cope with my stress.”
- “They prevent cold and other diseases.”
1. Nutritional Insurance
In reality, a well-balanced diet, not a vitamin pill, will give you and your family the best insurance. Instead of a pill, eat a wide variety and generous amounts of fruits and vegetables, drink milk or use dairy products like cheese and yogurt, choose generous amounts of whole grain or enriched breads and cereals, eat protein-rich foods like meat, fish, eggs, poultry, dried beans, nuts and lentils.
2. Dieting
The goodness of food cannot be replaced by a pill. If you eat less than 1800 calories per day, it is difficult to get enough of certain nutrients, like iron and calcium. It is very important to design your menu carefully. If you are on a very low calorie diet, you should talk to a dietitian and check with your doctor who may recommend a multi-vitamin supplement.
3. Energy
Nutritious diet and regular physical activity are two proven energy boosters. Calories supply our organism with energy. The vitamins in food help to transform food into energy but they do not supply energy by themselves. Have a daily walk to reload tired batteries while strengthening your lungs, hear and muscles.
4. Stress
When people are under emotional stress they tend to either over-eating or under-eating. If you experience stress, pay close attention to what you eat. Eating well can help you to cope with the stresses of daily living. Your body may require extra of some vitamins and minerals during times of physical stress, such as after an operation or during a severe infection. You don't need extra vitamins when you are under emotional stress.
5. Colds and Other Diseases
The latest studies show that vitamin C does not prevent or cure the common cold. Nevertheless, it may reduce the severity of cold symptoms in some people. Using supplements as drugs to prevent or cure diseases is not recommended.
Who needs vitamin-mineral supplementation?
- Women who have very heavy periods in order to prevent anemia.
- Pregnant women are prescribed multivitamin preparations that include iron and folic acid.
- Breast-fed infants may need vitamin D.
- Strict vegetarians may need zinc, iron and vitamin B12 supplements.
- People with food allergies or poor appetites may need vitamin-mineral supplementation.
- People who can’t digest dairy products need calcium.
- People recovering from surgery or who have long-term disease need a supplement.
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