Where to find vitamins

You need to be able to absorb it properly to get these benefits. As you age, you have less acid in your stomach to break down protein and release vitamin B12 from food.

How to get it — People over age 50 or others at risk for having less than sufficient amounts of vitamin B12 should ask a doctor about whether they should take a supplement. But usually you can get B12 through foods such as:. Just make sure to avoid the sugary stuff. Vitamin B9 is one of the eight B vitamins. Folic acid is a synthetic form of folate that is used in supplements and in fortified foods.

Fortification is the process by which vitamins and minerals are added to food. How to get it — It can be difficult for some to get the daily recommended amount of folate through foods alone.

Because we needed extra help in getting the full amount of folate and folic acid in our diets, the U. Why you need it — Getting enough vitamin D is crucial for your body to absorb the calcium it needs for healthy bones and teeth. Vitamin D deficiency also has been linked to certain cancers and heart disease. Major ones are not necessarily more important than trace, but it means there are greater amounts in your body. Federal guidelines suggest minimum daily amounts for vitamins and key minerals.

However, unless you need to increase your intake for specific ones because of a deficiency or other medical reason, following so many numbers can be confusing. The best approach to ensure you get a variety of vitamins and minerals, and in the proper amounts, is to adopt a broad healthy diet. This involves an emphasis on fruits and vegetables, whole grains, beans and legumes, low-fat protein, and dairy products.

The good news is that many common foods contain multiple mineral and vitamin sources, so it is easy to meet your daily needs from everyday meals.

Here are some of the best foods for vitamins and minerals from the Harvard Medical School Special Heath Report, Making Sense of Vitamins and Minerals: Choosing the foods and nutrients you need to stay healthy :. Quick Tip: Almonds contain calcium and are the perfect snack.

Pack a handful to take to work or school for a healthy boost. A diet rich in potassium helps your body maintain a healthy blood pressure. Quick Tip: Cut up a banana and mix it with a cup of low- or nonfat yogurt to make a healthy snack or light lunch.

Magnesium is a nutrient that helps your body produce energy, and helps your muscles, arteries, and heart work properly. Vitamin A is associated with vision development and cellular growth and maintenance. Adults should get micrograms of Vitamin A per day. Vitamin C helps the body form collagen which is the main protein used as connective tissue in the body in blood vessels, bones, cartilage, and muscle. Adults should get milligrams of Vitamin C per day.

Quick Tip: Make fresh fruit a part of every breakfast. One cup about a handful of halved strawberries or cubed cantaloupe provides the recommended daily amount of vitamin C. Your body needs vitamin D so that it can absorb calcium to promote bone growth and maintain strong bones and teeth. Older adults ages 70 and older need IU each day. Most people get some level of vitamin D through exposure to sunlight. However, using sunscreen will decrease your exposure to vitamin D.

It is also difficult to get enough vitamin D through diet alone because there are not a lot of food choices rich in vitamin D. In fact, some primary food sources of vitamin D come from foods that have added vitamin D called fortified foods. Vitamin E is an antioxidant, which is a nutrient that helps fight damage to the cells in the body. Adults need 15 milligrams of vitamin E per day. Quick Tip: A small handful of almonds provides half of the daily recommended amount of vitamin E.

Not getting the vitamins and minerals can have serious consequences for your health. A general lack of nutrients can lead to malnutrition. This is sometimes easier to recognize and to treat. A lack of even one specific vitamin or mineral is harder to diagnose but can be just as dangerous. Some vitamin deficiencies can even be life-threatening. Having too much of some vitamins in your system can also be dangerous. For this reason, it is very important to talk your doctor before you start taking any supplements.

This is especially important if you are pregnant or have health conditions. The symptoms of vitamin deficiency vary. Some deficiencies have no symptoms at all. In general, if you have any of these symptoms, you should contact your doctor:. Office of Disease Prevention and Health Promotion, health.

Last Updated: August 3, This information provides a general overview and may not apply to everyone.