Vitamins & Minerals: Are You Getting What You Need?

BY: Tara DelloIacono Thies

As you make your way through the grocery store to stock up on nutritious foods such as fruits, veggies, and whole grains, you meander into the dietary supplement aisle and feel your confidence wane. Oh, where to begin?

Over the years, more and more dietary supplements and fortified foods have been created, some specifically for women, to help us meet our Recommended Daily Allowances (RDAs). The Institute of Medicine (IOM), the agency responsible for determining dietary needs, reviews all available information to figure out how much of each nutrient the average, healthy person needs in order to prevent deficiencies. RDAs vary by age and gender, so your specific needs may differ from those of your children, your husband, or your mother.

While food is the best provider, sometimes—due to restrictive diets, poor food choices, or scrimping on our best-laid meal plans—we fall short. Some common deficiencies for women are calcium, iron, folate, B12, and antioxidants A, C, and E. Fortified foods and/or dietary supplements may move you closer to meeting your RDAs, but knowing where to start can be confusing.

General Guidelines for Nutrient Insurance

Using only foods or only taking supplements to reach 100% of your RDA’s is not always the best strategy. Variety is the key! If you consume a relatively healthy and unrestrictive diet (one that, most days, includes several servings of fruits, veggies, dairy, lean meats, fish, nuts, and whole grains) and eat fortified snacks such as LUNA, cereals, and juices, then you are probably hitting the mark for most nutrients and may not need supplements. But, as a woman (especially in your childbearing years), keep your eye on calcium, iron, B12, and folate. Despite our best intentions, most of us fall short on these nutrients; single-nutrient supplements can make up the difference. Another option is to take a children’s supplement (which has lower levels of nutrients than the adult variety) to contribute to your daily total.

Getting anywhere from 10% to 100% of the RDA from a single food can be beneficial in helping you hit that daily mark, but some nutrients are better absorbed in several doses throughout the day. For instance, calcium is best absorbed in small (250- to 400-mg) doses three to four times a day rather than in one big 1200 mg megadose. Also, iron can be tough on the stomach all at once and may be better tolerated in smaller doses. Vitamins such as riboflavin, thiamin, and vitamin C are usually well tolerated at 100% levels with the body excreting whatever it doesn’t need at that moment; but again, smaller doses from a combination of sources (produce, fortified foods) may guarantee a fuller tank throughout the day.

How Much is Too Much?

Watch out, because, like much in life, you can get too much of a good thing. To avoid overdosing on certain nutrients, the IOM has developed Tolerable Upper Levels (UL), or guidelines for the highest amount the average healthy person can safely consume without any side effects. You shouldn’t reach, or even aim for, these levels daily, but instead use them as indications of the amount by which you can safely exceed the RDA without risk of experiencing side effects. For example, with vitamin C, taking 75 milligrams will meet the RDA, but don’t exceed 2000 milligrams (UL) in one day because that is the most you may take safely without experiences side effects such diarrhea.

Remember: fortified foods and supplements by no means make up for consistently eating nutrient-poor foods. A variety of healthy food choices should be your primary nutrient foundation. Knowing exactly what you need can be the hardest part. Use the RDA and UL chart below as a guide to figuring out a plan for meeting the RDA. If you still have questions about meeting your needs, check with a registered dietitian in your area.