Ask yourself if you can remember the last time you had the recommended five to nine portions of fruit and vegetables a day? Despite your best efforts to maintain healthy and balanced meals, you may be not getting the daily requirement for certain nutrients.

Supplements are a common method to provide your diet with the nutrients you require. Supplements can be utilized as an option to add more nutrients to your food intake. They could also be beneficial to those who do not have access to certain nutrients, like pregnant women, vegetarians or vegans, as well as those who suffer from food allergies.

Below are some general guidelines for adults thinking of using a dietary supplement. Remember, even though the products are readily available without prescription, you might want to talk to your doctor before you begin taking any type of supplement. Supplements might not be required for all people. Your doctor will be able to determine if a supplement to your diet is necessary.

Tips: Pay Attention to Your Dosage

If you are taking supplements, make sure that you follow the directions on the package or as recommended by your doctor. Remember, supplements provide additional nutrients in addition to the ones you're receiving from your food all day. And there's no real benefit to taking more of a specific vitamin or mineral than you need and in reality, taking too much of certain vitamins or minerals could cause unpleasant adverse effects such as diarrhea or vomiting, as well as more serious health issues such as liver damage.

Be particularly careful with regard to the following supplements:

Iron iron is a vital mineral in the human body, whose primary role is to supply oxygen to tissues. Iron is also important in maintaining brain and muscle functioning, as well as the immune system. Iron can cause an accumulation of toxic substances in the heart and liver if it is taken in more than is necessary. Iron overload can cause symptoms that range from fatigue and joint pain to depression and sexual insufficiency. In excess, iron consumption can result in organ damage, or even death. Health professionals recommend that men of all ages and postmenopausal women - the two groups that are less likely to suffer from iron deficiency - see a doctor before using iron supplements as it is not common for people in these categories to have iron deficiencies. The maximum recommended intake of iron is between 40 mg and 45 mg depending on your age.

Vitamins A, D and E: These are "fat-soluble" vitamins meaning that your body will store surplus within your liver as well as fat tissue. Although most vitamins are water-soluble and can pass through the body with very minimal side effects, certain fat-soluble vitamins can cause harmful side effects when they are used for a long time.

Tip: Take As Directed

Taking your supplement as directed isn't only about paying focus on the dosage recommended. To be aware of how supplements could affect your medication or foods, it is important to carefully read the prescription and OTC medication labels.

Make sure you take your supplements according to the instructions on the label. To ensure maximum absorption, certain diet supplements are best taken in conjunction with meals; however, you might need to take other supplements with a full stomach. In order to aid absorption fat-soluble vitamins must be taken along with meals that contain any type of fat.

Certain vitamins and minerals can influence the absorption or effectiveness of some medications, including anticoagulants, certain antibiotics, and antiacids. Read all the labels on prescription and OTC medications and discuss with your doctor any possible interactions.

Tip: Read Labels Carefully

When considering purchasing supplements, it's important to thoroughly research the supplement. This means reading carefully the labels, as they could be confusing. Supplements can't claim to treat or cure diseases and they should bear the correct nutrition and ingredient labels. Here are some important items to be aware of when you are considering a specific supplement:

It's hard to believe that claims seem too promising to be true There are many products that boast of unrealistic benefits or outcomes. Be cautious of products that promise an instant fix or breakthrough.

Organic claims or claims that are natural If you hear the terms "natural" and "organic", many people believe that the item is safe for them or doesn't cause any side negative effects. But, any supplement could possibly cause adverse reactions or interact with your medications. It is essential to look over the labels on all supplements , and talk with your physician about any medications you take.

The side effects do not appear to be in products that claim they are free from adverse effects

It is important to be aware of current and accurate information before deciding on the right supplement. Your doctor is your most reliable source for answering any questions you might have.

Tip: Never substitute food for food items.

The over-the-counter vitamins and minerals can be used as a supplement to your diet, however they should not be used in lieu of food items that are real.

Tip: Ensure that you keep your supplements in a safe place and medications

To prevent accident ingestions, always be ensure that you keep your medicines and vitamins in a safe place and away from your child's reach and sight. And put the medicines or supplement back in its proper place every time you use them.