- In this Article
- When supplements strike out
- When supplements help
- Eye disease, bone loss
- Who really needs a multi?
When a supplement might make sense
Vitamin and mineral pills can benefit certain people at different times in their lives, and some of those instances are listed below. But discuss the need for supplements with your physician first. They may be risky for some people and interfere with medications, or you may need a higher dose and different form. When possible, look for products labeled "USP-verified," which meets standards for quality, purity, and potency.
| Supplement | Recommended groups | Daily amount | Form |
|---|---|---|---|
| Vitamin B12 | People over age 50; strict vegetarians | At least 2.4 mcg from diet, supplements, or fortified foods | Pills and dissolvable lozenges appear to be equally effective |
| Calcium | People age 50 and older; strict vegetarians | 1,000 mg for adults under age 50, and 1,200 mg for people age 50 and older from food and supplements | Whatever is cheapest and most palatable; absorption appears highest in doses under 500 mg at a time |
| Vitamin D | People age 50 and older; adults with limited sun exposure | 800 to 1,000 IU from fortified foods and supplements | Vitamin D3 may be more potent than vitamin D2 |
| Eye supplement | People with at least moderate macular degeneration in one or both eyes | A formula containing 500 mg of vitamin C, 15 mg of beta-carotene, 400 IU of vitamin E, 80 mg of zinc oxide, and 2 mg of copper | Name-brand or generic versions are acceptable; dollar store and deep discount brands may be substandard |
| Iron | Premenopausal women with heavy periods | 8 mg for ages 9 to 13; 15 mg for ages 14 to 18; 18 mg for ages 19 to 50 | Ferrous iron is best absorbed |
