| Whilst vitamin supplements don't replace a good diet, | | | | supplements because it helps the calcium be absorbed |
| sometimes they can help relieve symptoms of illness | | | | by the body. D supplements are usually only needed |
| within the body, or prevent disease from developing. | | | | by the elderly or those unable to go outside. Dosage is |
| The following is a guide to the uses of most vitamins | | | | quite small, at 5 to 10 ug per day. |
| and minerals. | | | | Vitamin E is an excellent antioxidant, good for skin |
| Vitamin A is usually used for improving poor night | | | | problems like acne, wound healing, and as an |
| vision, dry skin, and it can help acne. The usual dosage | | | | accompaniment to essential fatty acid supplements like |
| is 1000 - 2000 ug. A word of warning though - being a | | | | flaxseed and omega 3 fish oils. It helps prevent them |
| fat soluble vitamin the excess is stored in our body, | | | | being oxidized in the body. Dose is 275 mg per day. |
| and too much vitamin A can cause side effects. Also, | | | | Calcium supplements are recommended if you're not |
| an excess of vitamin A can actually make acne | | | | getting at least 1000 mg of calcium per day through |
| worse. | | | | what you eat. Women in particular have to watch their |
| The B vitamins work together as a group and have | | | | calcium intake. If there is a family history of |
| many uses in the body. B supplements are usually | | | | osteoporosis, calcium supplements are also |
| recommended for smokers, those suffering from | | | | recommended. And it's great for insomnia. |
| stress or nervous conditions, and people who drink | | | | Iron should not be taken unless you know you are |
| regularly. | | | | deficient as it can build up in the body and become |
| Vitamin B6 is often taken for PMS and fluid retention, | | | | toxic. If you are pregnant, have anemia, or heavy |
| at the dose of 10 mg per month. | | | | periods, get your iron levels checked by a doctor to |
| Vitamin B12 is recommended for vegans as it tends to | | | | see if you need to take iron. Dosage is 14 mg per day. |
| be lacking in their diet. The dose is 100 ug. | | | | Magnesium is great for period pain, insomnia and |
| Folate is recommended for pregnancy to prevent | | | | stress. It is usually a cofactor in good calcium |
| neural tube birth defects, and also for women trying to | | | | supplements as it helps the calcium be absorbed |
| conceive. The dosage is 400 ug. | | | | better by your body. Daily dose is 150 mg. |
| Vitamin C is great for the skin, has antioxidant | | | | Zinc is great for the immune system, as well as poor |
| properties and is thus good for smokers and drinkers, | | | | appetite and acne. Zinc helps speed up wound healing |
| as well as anyone suffering from stress. The | | | | too. Dosage is 7 to 15 mg. |
| recommended dose is 250 to 1000 mg per day. | | | | Selenium is an antioxidant that is used for arthritis, |
| Vitamin D is usually synthesized by exposure to | | | | cancer and HIV patients. Dosage is 100 to 200 ug per |
| sunlight, and it is often a cofactor in calcium | | | | day. |