Vitamins - Introduction

People Who Should Take Vitamin Supplements

About 30% of Americans take at least one vitamin or mineral supplement daily. In a large study that examined the death rates of 11,000 people, however, there was no difference in mortality rate between those who took vitamin supplements and those who didn't. If a diet is healthy, most people do not need vitamins, but there are some exceptions. Nevertheless, a number of experts do recommend that adults take a multivitamin every day.

Pregnant and Breast-Feeding Women. Women who are pregnant or who are breast-feeding generally need additional vitamins. The B vitamins are particularly important. Women who are vegetarians must be sure to avoid deficiencies, which can harm their offspring.Folic acid reduces the risk for neural tube defects and possibly facial abnormalities, such as cleft palate. Multivitamins that contain folic acid also appear to be somewhat protective. Taking extra folic acid plus multivitamin supplements (which have additional benefits) and starting them before a woman actually becomes pregnant is the optimal approach.

The human body stores several years' worth of vitamin B12, so nutritional deficiency of this vitamin is extremely rare. Although, people who follow a strict vegetarian diet and do not consume eggs or dairy products may require vitamin B12 supplements.

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Folate levels from even healthy diets may not be protective enough for pregnant women and supplements are needed. Requirements are as follows:

The RDA for folic acid prior to conception and during pregnancy is 400 mcg.
During breast feeding between 260 and 280 mcg is recommended.

Other vitamins that may have some value for pregnant women are as follows:

Choline, another vitamin B, is also essential for pregnant (450 mg) and nursing women (550 mg).
Vitamin B6 may help improve morning sickness.
One study also suggested that if pregnant women took vitamin K supplements, their infants might not need the required injection of this vitamin after birth, but supplements of vitamin K during pregnancy are not currently recommended.

Some women have low vitamin A reserves in their liver. It is important to note, however, that too much vitamin A significantly increases the risk for birth defects. Daily amounts of 10,000 IU of vitamin A in supplements and food (an amount not far above the RDA level) can pose a danger. Experts recommend that pregnant women take in no more than 8,000 IU per day and avoid eating liver.

Infants and Children. Infants who are breast fed by healthy mothers receive enough vitamins except, in some cases, vitamins K and D. Human milk has low levels of K, and the newborn's immature intestinal tract may not produce enough of the baby's own supply. Most babies are given an injection of this vitamin at birth. Infants being breast fed by malnourished women or those who lack sufficient exposure to sunlight may be deficient in vitamin D. In these cases, supplements of 200 to 300 IU are recommended. Formulas are required to contain sufficient vitamins and minerals. One study suggests that vitamin supplements for infants under one year of age may help protect them from developing type I diabetes later on. Past infancy, most American children receive all the vitamins they need from their diet unless they are living in severely deprived circumstances.