(Family Features) A walk down the vitamin aisle at your local pharmacy or grocery store can be overwhelming. There are so many options that it can be hard to know where to begin.
Pharmacist Lauren Fallieras says it's important to understand how and why your body uses certain nutrients in order to decide which supplements are right for your needs. "Vitamins play a key role in building a healthy body from the inside out," she says. "It is important to get these nutrients from a well-balanced diet, but it's not uncommon to fall short on select vitamins and minerals without even knowing it."
Fallieras recommends not only understanding what nutrients your body may need more of, but when you are looking at supplements, to ensure you know the ABC's of what to look for on the vitamin bottle.
Here's what you need to know about some of the "letter" vitamins - A, B, C, D and E - that will help you make the right choices to support personal health and wellness.
Vitamin A - An important developmental building block, vitamin A plays a key role in vision, white blood cell production, tissue maintenance and more. Good food sources include yellow and green leafy vegetables, such as carrots, spinach, sweet potatoes and squash, as well as yellow fruits such as peaches and cantaloupe.
The B Vitamins - There are actually quite a few B vitamins. Here are just some of them:
Fallieras says, "If you are not able to get your daily dose of these important B vitamins through food consumption alone, I'd recommend a supplement, like Nature Made's Super B-Complex with Folic Acid and Vitamin C. As a pharmacist, I know that getting the nutrients you need means taking the highest quality vitamins available in the right dosage. I like Nature Made because they have been the leading choice of pharmacists in many of the key vitamin and supplement segments since 2006, according to a ranking by Pharmacy Times."
Vitamin C - As the body's main water-soluble antioxidant, vitamin C has been found to fight against free radicals and guard the healthy cells of the body. It is active throughout the body, and is especially effective when taken in conjunction with vitamin E. Additionally, vitamin C is a building block for collagen (connective tissue), supports healthy immune function, and is essential for synthesizing compounds involved in the energy-producing pathways of the body.
Vitamin D - It plays a key role in the proper absorption of calcium for strong bones and teeth, and some research suggests vitamin D may support colon, breast, prostate, ovarian, heart and colorectal health. It's needed to help muscles move, help support healthy nerve function and supports a healthy immune system.
For most people, sunlight is the most common source of vitamin D because they eat few foods that naturally contain it, such as cod liver oil, oily fish (salmon, herring, and sardines in oil), egg yolks and fortified milk. However, where you live may affect the amount of sunshine you receive, especially in winter, and therefore, sun exposure alone is not adequate.
The current recommendation for vitamin D is 600 IU a day. Some scientists and vitamin D researchers are now recommending having your blood level checked and possibly increasing daily consumption to 1,000 IU or more per day. In addition to fortified foods, such as yogurt, cereals, milk and orange juice, and exposure to sunlight, supplements are an effective way of improving levels of vitamin D.
Vitamin E - This is a fat-soluble nutrient that helps protect the heart and helps protect body tissues from free radical attack. Vitamin E and vitamin C work as a strong antioxidant team, and taking them together enhances their effectiveness. It's found naturally in nuts and vegetable oils.
Before taking any dietary supplement, read the label instructions. Talk to your health care provider if you have any questions, particularly about the best dosage for you to take. If you experience any side effects that concern you, stop taking it, and contact your health care provider. Learn more about vitamins and your health at www.naturemade.com.
When choosing a supplement, it's important that you keep these things in mind: