Vitamin D 

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• What is it?

  • Vitamin D is important for healthy bones and muscles, especially for the young and the old. You can get it through sun exposure and in the diet in fortified foods (like milk).

• How much do you need?

  • In the spring and summer months, a few minutes of sun exposure a day is good enough to get the Vitamin D you need. However, some people have a harder time getting their vitamin D just through the sun (for example, if you are over the age of 50, have dark skin, cover most of your body up with clothing, or don’t go outside much). If this is the case for you, taking up to 1000 International Units (IUs) of vitamin D supplements may be recommended, but it’s best to chat with your doctor to confirm.

• Where can you get it from?

  • Besides some fun in the sun, foods with good sources of Vitamin D include egg yolks, cheese, and fish.

  • You can also find foods fortified with Vitamin D, like cereals, soy milk, orange juice, and some dairy products - the food labels will tell you!

 

Vitamin B12

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• What is it?

  • Vitamin B12 is the most common B vitamin that people are deficient in. It plays a vital role in the proper functioning of the nervous system (the brain) and formation of red blood cells.

• How much do you need?

  • How much Vitamin B12 you need depends on how old you are. The following table shows the amount you need in micrograms:

    • ​Make sure you check food labels to see how much you’re getting.​

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• Where can you get it from?

  • Vitamin B12 is naturally in animal foods like beef liver, clams, fish, meat, poultry, eggs, milk and other dairy products.

  • You can also find foods fortified with Vitamin B12, like nutritional yeast and some cereals.

  • Plant foods contain no Vitamin B12 unless they are fortified. This can put vegetarians and vegans at potential risk of Vitamin B12 deficiency, and supplementation may be necessary. Talk to your doctor to see if supplements would be a good choice for you.

  • To put it into perspective: one large egg has 0.45 mcg of Vitamin B12.

 

Vitamin A

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• What is it?

  • Vitamin A is a fat-soluble vitamin which is important for our immune system and vision, as well as the proper functioning of some of our major organs. There are two types of Vitamin A: one type is found in meat and dairy products, while the other type is in fruits, vegetables, and other plant-based products.

• How much do you need?

  • It is recommended that adults and children over the age of 4 should have 5,000 IUs of Vitamin A each day. You can check nutrition labels to see how much Vitamin A is in your foods.

• Where can you get it from?

  • You want to get a combination of both types of Vitamin A. You can do this by mixing up your diet with one type (foods like dairy products, fish, liver, and fortified cereals) and the other type (squash, carrots, cantaloupe, and broccoli).

 

Vitamin C

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• What is it?

  • Vitamin C (also called ascorbic acid), is found in citrus fruits. It has antioxidant properties, is used to make collagen (a protein in our body that promotes wound healing), and helps our body fight diseases by boosting our immune system.

• How much do you need?

  • Similar to Vitamin B12, the amount of Vitamin C you need depends on your age. The following chart shows how much Vitamin C you should consume in a day:

    • *Keep in mind, if you are a smoker, add 35 mg to your daily recommended amount.​​​

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• Where can you get it from?

  • The best source of Vitamin C is from fruits and veggies. Citrus fruits (oranges, grapefruits, and kiwis) are the best source, while other fruits and veggies (like broccoli, baked potatoes, cantaloupe, strawberries, and tomatoes) are also good sources.

  •  You can also get some Vitamin C in fortified foods, just check the label!

  • To put it into perspective: one orange has 83 mg of Vitamin C, and one cup of red pepper has 190 mg! (It's okay to go over the Recommended Amount of daily Vitamin C because it's water-soluble - that means we pee out the extra).

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So… should you be supplementing?

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• Unless you qualify as someone who may be at risk for deficiency for any given vitamin, most people can easily get their vitamins simply from a balanced diet.

• If you think supplementation is right for you, a Multivitamin & Mineral tablet would be your next best bet rather than taking tablets for individual vitamins. This is because it is easier to exceed your recommended daily intake of individual vitamins, which can be toxic to your body.

• Consult your doctor if you’re not sure!