You often stop in front of the various vitamins, minerals or other natural products at the pharmacy and wonder if you need to take them… You’ll be surprised to hear that in most cases, the answer is no.
In fact, with a diversified diet that follows the proportions recommended by Canada’s Food Guide, we can generally meet our vitamin and mineral needs.
One vitamin, however, is generally the exception to the rule: vitamin D. Although it’s found in many foods (eggs, oily fish, margarine, etc.) and even in certain fortified foods (milk, soy beverages, orange juice, certain cereals, yogurts, etc.), it can be difficult to get enough of it in our diet.
The other way we consume it is through our exposure to the sun. Unfortunately, we’re not very lucky in Quebec with our level of sunshine. As a result, supplementation may be necessary even for healthy people who eat vitamin D-rich foods, up to 1000 IU/day. Supplementation is also officially recommended for everyone over 50 (400 IU/day).
Some conditions may also require you to take other vitamin and mineral supplements, such as if you:
- Are pregnant, trying to become pregnant or breast-feeding
- Are over 50 years of age
- Are a smoker
- Avoid certain food groups
- Do not consume animal products
- Consume large quantities of alcohol
- Suffer from medical problems
If you identify with one or more of these conditions, make an appointment with Joanie, our nutritionist, who can offer you more personalized advice.
Remember, this advice is for the general population. So, if your doctor has prescribed certain supplements or your nutritionist has recommended others, their advice should be given priority.
By : Joanie Séguin, Dt. P.
Nutristionist, Clinique de médecine sportive AXiO
References
Alberta Health Services. (2013, January). Nutrition Guideline Vitamins and Minerals. Alberta.
