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We are inhabitants of a world that has become fast-paced as time passes. Remembering and keeping religious track of the number of vegetables, grains, fruits and meat servings we get on a daily basis is great help. Journal keeping your progress on your food intake is absolutely healthy. But it causes an extra, and as we often put it, unnecessary burden.

Given that, imagine the time required of us to faithfully take note of the nutrients that our food contains or of how much of our consumption gives us the vitamins and minerals we need.

In the advent of convenience, nutritionists recommend popping a multi-vitamin, but we ask is it enough? Promotions on capsules or pills almost guarantee everlasting life. To the busy person, the situation can be confusing and tricky. To make things simpler, take these quick tips on what popular vitamins do to your body, the people who need them and when or where they can be acquired.

Beta carotene, an antioxidant which helps neutralize the body’s free radicals, may be taken in at least small doses, but not enough to warrant it to be included in a multi-vitamin. An intake of 3 to 6 mg daily is enough. The good thing is that, beta carotene can easily be acquired through eating fruits and vegetables. Munch on leafy greens such as spinach, carrots and red and green peppers. Two or three servings of bright or dark colored vegetables a day is enough to sustain you with beta carotene.

What does calcium do? Grade school science taught us that it keeps our bones strong and prevents osteoporosis. Recently, calcium was found to aid in the fight against cancer. Researches also link calcium with losing excess weight effectively. While milk and other dairies make calcium abundant, lactose intolerant people may opt to take 1,000 - 1,200 mg of calcium dosage. Those who don’t consume three cups of milk in a day also need separate calcium supplements whatever their age is. A doctor’s tip is to divide the calcium supplement into two 500-600 mg doses each to help the body in absorbing the nutrient better.

Vitamin E has been proven to help lower the risk of any cardiovascular sickness and keeps our immune system up. Research, however, shows that more than 97% of women don’t get enough of the nutrient’s 15mg or 22.5 IU daily requirement. The dosage shouldn’t exceed 400 IU daily, according to doctors, so multivitamins are expected to contain the recommended amount of Vitamin E. The nutrient is also abundant in nuts and seeds.

The intake of 400 mcg of folic acid is vital to women of productive age because it prevents birth defects. Pregnant women will need a pre-natal multivitamin with 600 mcg folic acid in it. Folic acid also helps lower the risk of colon cancer. It is also recommended to women who take alcohol. Doctors say it is healthy to take a multivitamin everyday containing folic acid’s full amount.

Selenium protects the body’s cells from damage, which is attributed to the lack of stability of the body’s oxygen molecules. Recent medical breakthroughs say that the daily intake of its proper dosage may help prevent cancer. As such, selenium is important to women who regularly smoke or party. While most multivitamins contain 20 mcg, the selenium dosage as required daily may be acquired from nuts or fish.

Eating well sometimes just isn’t enough. With our busy schedules pulling us from all sides, it is often a struggle to even eat well! This is where vitamin and mineral supplements play a vital role. Be warned though, that taking these nutrients too much or for too long may cause harmful effects. If you opt to take supplements, ask your physicians. Make sure that you’re well-informed.

Getting the much-needed nutrients through these supplements, by their very essence, can supplement your life conveniently!

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