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Before you start taking dietary supplements it’s always best to understand your specific health needs & if a dietary supplement might meet those needs. Do you really need to take dietary supplements? The answer depends on your eating & lifestyle habits & some factors beyond your control, such as your age. The following factors will often help you decide if a dietary supplement is necessary:

You have a poor diet: If you eat less than five total servings of fruits & vegetables daily, it may be hard to get all of the vitamins & minerals your body needs. Also, if you eat only one or two times a day, you may be limiting the number & variety of servings you eat from the various food groups.

You are a vegetarian: If you’re a vegetarian, you may not consume enough calcium, iron, zinc & vitamins B-12 & D. You can get these nutrients naturally from nonmeat sources, such as fortified soy products, green leafy vegetables, legumes, whole-grain products & nuts. If you’re not able to regularly consume these foods, dietary supplements may be necessary.

You consume less than 1,200 calories a day: Low-calorie diets limit the types & amounts of foods you eat and, in turn, the types & amounts of nutrients you receive. Unless recommended & monitored by a doctor, a low-calorie diet isn’t recommended.

You have a medical condition that affects how your body absorbs, uses or excretes nutrients. If your diet has limited variety because of food allergies or intolerance to certain foods, such as dairy products, you may benefit from a dietary supplement. Also, if you have a disease of your liver, gallbladder, intestines or pancreas, or if you have had surgery on your digestive tract, you may not actually be easily able to digest & absorb nutrients properly. In such cases, your doctor may recommend that you take a dietary supplement. He or she will be easily able to advise you on which will work best for your condition.

You are in postmenopausal state: After menopause, women experience a sudden drop in estrogen levels, which increases bone loss. There is more. To keep bones strong & to decrease bone loss, you need calcium as well as vitamin D ? the vitamin essential for absorbing calcium. Women who do not obtain enough calcium & vitamin D through foods could benefit from taking a calcium supplement with vitamin D.

You are a woman who has heavy menstrual bleeding. If you have heavy menstrual bleeding, you may need additional iron to replace the iron depleted by blood loss. Iron deficiency can lead to anemia, a condition in which blood is low in hemoglobin, the substance which carries oxygen to tissues.

You are pregnant or trying to become pregnant: During this time, you need more of certain nutrients, especially calcium, folate & iron. Folate is needed very early in pregnancy to help protect your baby against neural tube birth defects, such as incomplete closure of the spine. Iron helps stop fatigue by helping you make the red blood cells necessary to deliver oxygen to you & your baby. Your doctor can recommend a dietary supplement. It is important to start taking a supplement before becoming pregnant.

You use tobacco products: Tobacco decreases the absorption of many vitamins & minerals, including vitamin C, folate, magnesium & calcium. But dietary supplements will not make up for the major health risks caused by smoking. Do you follow? The safest option is to avoid using all tobacco products whenever possible.

You drink excessively: Long-term excessive alcohol consumption can impair the digestion & absorption of many vitamins & minerals, including vitamin B-1, iron, zinc, magnesium & folate. In addition, you may substitute alcohol for food, resulting in a diet lacking in essential nutrients. Excessive drinking is defined as more than two drinks a day for men under age sixty-five & more than one drink a day for men over sixty-five & women. Taking dietary supplements, how ever, will not make up for the major health risks caused by excessive alcohol consumption.

If you’re generally healthy & eat a wide variety of foods, including fruits, vegetables, whole grains, & lean meats, you most likely will not need to take a dietary supplement. But if you seek assurance that you’re getting all the vitamins & minerals you need & you do not mind the added expense & daily routine of taking a supplement, using the standard vitamin & mineral supplement with 100 percent of the Daily Value for the various vitamins & minerals is generally fine. However, it’s always a good idea to talk with your doctor before taking any supplements, as he or she knows your history & specific situation best.

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