Nutritional Supplement Guide: Vitamins and Minerals for Balanced Nutritional Health

In the United States especially, the average person's diet lacks certain essential vitamins, minerals and nutrients. The best source of nutrients is from the foods we eat. But some nutrients are difficult to obtain in sufficient quantities. And the Food and Drug Administration (FDA) sets the recommended daily allowance (RDA) at the bare minimum instead of at the ideal amount.

As with any food product, read all nutrition information carefully. Many supplements contain unhealthy additives like sucrose, dextrose, artificial colors and glycols. Here is a list of nutrients and how they are used by the body as well as good sources for this nutrient.

Vitamin C- This is important for warding off and fighting infections. We can get it from fruits and vegetables, but often not enough. A good C supplement should provide you with 500-1000 mgs per day when you are healthy. When you are ill, you'll need 3,000-5,000 mgs per day! Any excess you take will not harm you. The Alacer company makes a product called 'Emergen-C.' It is a powder that dissolves in water and provides you with a good dose of C. It gets into the bloodstream more quickly than a tablet. Kids need plenty of C to cope with all the germs they encounter in school. As an antioxidant, Vitamin C helps the body release harmful chemicals.

Vitamin B - This nutrient helps with healthy neurological and emotional functioning. It is a natural 'happy pill.' It also helps the body to heal. It can be difficult to obtain from foods. Choose a supplement labeled B-50 or B-100. These contain 50 to 100 mgs of each of the B vitamins (niacin, riboflavin, biotin) which is the beneficial amount. B-complex only contains the RDA and may not be as helpful. Vitamin B will make the urine neon yellow so don't panic! This is not unsafe.