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Foods are the best sources of nutrients, including vitamins and minerals. Eating Well with Canada’s Food Guide shows you how much you need from the different food groups to meet your daily nutritional needs. It is also important to eat a variety of foods in each food group.
Each food is a unique “package” of nutrients. Some examples include:
Vitamin and mineral supplements are sometimes needed for overall nutrition. If you eat a healthy diet, taking a daily multivitamin/mineral supplement may be all you need to do in most cases.
It is not always possible to meet your vitamin and mineral needs through diet alone. You may need to add vitamins and/or minerals with supplements or fortified foods at different stages in life, or if your food choices are limited. Fortified foods have vitamins and/or minerals added to them.
WomenFolic acid helps to prevent neural tube defects when taken before and during the first three months of pregnancy. Women 14 to 50 years of age who could become pregnant and those who are pregnant or breastfeeding need to take a multivitamin with folic acid everyday. As well, food sources of folate include dried beans, peas, lentils and dark green leafy vegetables.
Pregnant women also need to ensure their multivitamin or prenatal supplement has enough iron to meet their needs. Good sources of iron are meat, shellfish, fish, and poultry, iron enriched cereals, lentils and dried beans.
If you are pregnant or planning a pregnancy, speak with your doctor before choosing a prenatal or multivitamin/mineral supplement. For more information, see BC HealthFiles #38c Pregnancy and Nutrition: Spina Bifida and Folic Acid, and #68g Folate and Your Health.
Adults Over Age 50 Years
Adults over 50 years of age absorb less vitamin B12 from foods and need to take vitamin B12 fortified foods or a supplement. Vitamin B12 is found in milk products, meats, fish, poultry, and eggs. They also need more calcium and vitamin D, including a daily vitamin D supplement with 400 IU. Milk products are good sources of both calcium and vitamin D. For more information, see BC HealthFiles #68j Healthy Eating and Healthy Aging for Adults, and #68e Food Sources of Calcium and Vitamin D.
Special Dietary Considerations
Some people need supplements because they do not eat foods from all four food groups as recommended in Eating Well with Canada’s Food Guide. Vegans, or vegetarians who do not eat any animal products, need to eat vitamin B12 fortified foods or take a supplement. They may also have difficulty meeting their needs for iron, zinc, calcium, and vitamin D with foods. Zinc is found in meat, seafood, poultry, lentils, dried beans, and whole grains.
Adults who do not have milk products may need calcium and vitamin D supplements. Multivitamin/mineral supplements do not contain enough calcium to meet daily needs.
People with poor appetites, many food allergies or intolerances should speak with a dietitian about their nutritional needs. A multivitamin/mineral supplement can fill nutritional gaps in their diets. People with osteoporosis need more calcium and usually need calcium supplements.
Multivitamin/mineral supplements can provide additional vitamins and minerals in amounts close to the daily recommendations for adults. The exception is calcium. When choosing a multivitamin/mineral supplement, choose one for your age group. Unless recommended by your doctor or health professional, avoid buying individual vitamins and minerals. There is a risk of taking too many vitamins and minerals this way.
People sometimes take large amounts of vitamin C hoping to prevent colds, or B vitamins to protect the body from the effects of mental stress. You can get enough of these vitamins from foods and/or a multivitamin. Eating more whole grains, fruits and vegetables has been shown to improve overall health and immunity.
Your doctor or dietitian may recommend that you take large amounts of some nutrients to treat a health concern or a diagnosed nutritional deficiency. For example, if you have low iron, you may need an iron supplement. Speak with your doctor if you have any concerns about the prescribed amounts.
When you buy a supplement, always look for a Drug Identification Number (DIN) or Natural Product Number (NPN). These numbers tell you that the supplement meets Health Canada’s standards.
For nutrition information, call Dial-A-Dietitian and speak to a registered dietitian at 604-732-9191 in Greater Vancouver or 1-800-667-3438 toll-free in BC.
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