9 things to do before taking vitamin supplements

Thinking of adding a vitamin supplement to your daily routine? Before taking any vitamins, here are a few things you should do first.

You should discuss your vitamin needs with a registered dietitian or nutritionist. The specialist can get a good idea of your eating habits with run lab tests that check for deficiencies. This can help them make recommendations on what vitamins you'll need. You may be fine with a once-a-day vitamin. Or your nutritionist may recommend some extra supplements based on your needs. Write down all recommendations and suggested dosages.

It's likely the person working in a shop that sells vitamins is not a registered dietitian or a certified health professional of any sort. Check any recommendations with your own registered dietitian before you buy.

You should try to get most of your nutrients from a healthy diet. But a multivitamin is recommended as insurance for the nutrients we tend to fall short on. The Recommended Daily Allowance (RDA) is the average daily dietary intake amounts recommended by Health Canada based on age and sex. Choose a multivitamin that says it contains 100 per cent of the daily values of vitamins A, B2, B6, B12, C, D and E, along with folic acid, niacin, copper and zinc.

"High potency" indicates that a vitamin contains 100 per cent of daily values for at least two-thirds of its listed nutrients. The rest you can get from eating nutritious meals that include lean protein, whole grains and plenty of fruits and vegetables.

Before buying a formula that promises better immune health or boasts super-high levels of antioxidants, discuss the best options for you with your registered dietitian. It's probably better to focus on eating a diet full of vegetables and fruits than to seek a few extra ingredients in a multivitamin.

Some vitamins and supplements can cause nausea if taken on an empty stomach. So plan on taking your pills with a meal. Some people find it easier to remember their vitamins if they get in the habit of taking their supplements routinely with breakfast, lunch or supper.

Many multivitamins contain iron, but men and post-menopausal women don't usually much of this. Ask your doctor if you should choose a multivitamin that does or doesn't contain it. Too much iron can cause toxic effects. If you are concerned that your iron levels may be low, ask your doctor to check your iron levels with a blood test.

Women under 50 should get 2,500 milligrams of calcium daily. Women over 50 should get 2,000 milligrams a day. Men should check with their doctors before supplementing with calcium. A lack of calcium and vitamin D has been strongly linked to an increased risk of developing diabetes.

If you already have diabetes, these supplements can still do you good by protecting your bones. This is especially important since older folks with diabetes are more prone to osteoporosis and bone fractures. Calcium also helps your body with contractions of muscles and blood vessels.

According to the Canadian Diabetes Association, people with diabetes may develop heart disease 10 to 15 years earlier than non-diabetics. For some people, a low-dose daily aspirin can help prevent heart attacks and heart disease. Check with your doctor to see if this therapy is right for you.