It's tough to get the best nutrition for your body in light of busy schedules, processed convenience foods and drive-through eateries. We know we need to eat well-balanced meals, but it is often impossible to find the time or the energy to prepare them. Luckily, we can take vitamins to help supplement our less-than-perfect diets.
Instructions
Identify What Vitamins to Take
1. Take 30 IU (international units) of vitamin E per day to protect red blood cells and improve the health of your skin.
2. Try a supplement of 5,000 IU of vitamin A daily to improve sight, strengthen your bones, hair and teeth, and to clear up skin blemishes.
3. Incorporate vitamin D in the amount of 400 IU a day. It works to metabolize calcium and phosphorus, which help build strong bones and teeth.
4. Get your vitamin C in a dosage of 60 mg per day. Vitamin C works to bolster the immune system to guard against viruses. It also destroys or decreases the effects of free radicals and nitrosamines, which can lead to certain cancers.
5. Find a supplement containing approximately .10 mg of vitamin K to take on a daily basis. This vitamin is beneficial in the clotting of blood.
6. Take 1.5 mg of vitamin B-1 to aid the functioning of the nervous system and improve appetite and energy levels.
7. Take .06 mg of vitamin B-12 a day to prevent pernicious anemia and improve the nervous system.
8. Add biotin to your daily diet in the amount .30 mg. It helps metabolize amino acids and is essential for hair growth.
9. Take .4 mg of folic acid daily to aid red blood cell formation and metabolize fats.
Take Vitamins Correctly
10. Take vitamins with your meals to improve your nutrition. Many supplements are best absorbed by the body if consumed along with food.
11. Check a vitamin guide, such as the one put together by the American Dietetic Association, if you are considering taking a new vitamin. Information on "The Health Professional's Guide to Popular Dietary Supplements" can be found at the American Dietetic Association's website (see Resources below).
12. Take certain vitamins in conjunction with other supplements to improve your nutrition. For instance, vitamin D aids the absorption of calcium supplements, while vitamin C helps in the absorption of iron.
13. Make sure the vitamins you take do not work against each other. Calcium, for example, should not be taken with iron, as it will hinder its absorption.
14. Spread out your regimen of vitamin supplements throughout the day, unless you are taking a multivitamins.
15. Start your morning with the B vitamins or B complexes and vitamin E to improve your overall nutrition. They should be taken early, because they boost energy and alertness.
16. Take calcium supplements in the evening. Calcium is believed to build bones better during one's sleep than during an active state.
17.Take vitamin E along with some fat for maximum absorption by the body. You can put a smear of cream cheese on a piece of toast or bagel to provide enough fat to take with your supplement.
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