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Water-soluble vitamins travel freely through the body, and excess amounts usually are excreted by the kidneys. The body needs water-soluble vitamins in frequent, small doses. These vitamins are not as likely as fat-soluble vitamins to reach toxic levels. But niacin, vitamin B6, folate, choline, and vitamin C have upper consumption limits. Vitamin B6 at high levels over a long period of time has been shown to cause irreversible nerve damage.
A balanced diet usually provides enough of these vitamins. People older than 50 and some vegetarians may need to use supplements to get enough B12.
Fat-soluble vitamins are stored in the body's cells and are not excreted as easily as water-soluble vitamins. They do not need to be consumed as often as water-soluble vitamins, although adequate amounts are needed. If you take too much of a fat-soluble vitamin, it could become toxic.
A balanced diet usually provides enough fat-soluble vitamins. You may find it more difficult to get enough vitamin D from food alone and may consider taking a vitamin D supplement or a multivitamin with vitamin D in it.
A dietary supplement is a product you take to supplement your diet. It contains one or more dietary ingredients (including vitamins; minerals; herbs or other botanicals; amino acids; and other substances). Supplements do not have to go through the testing that drugs do for effectiveness and safety.
Multivitamin/mineral supplements contain a combination of vitamins and minerals. They sometimes have other ingredients, such as herbs. They are also called multis, multiples, or simply vitamins. Multis help people get the recommended amounts of vitamins and minerals when they cannot or do not get enough of these nutrients from food.
Recommended Dietary Allowance (RDA) is the amount of a nutrient you should get each day. There are different RDAs based on age, gender, and whether a woman is pregnant or breastfeeding.
Antioxidants are substances that may prevent or delay some types of cell damage. Examples include beta-carotene, lutein, lycopene, selenium, and vitamins C and E. They are found in many foods, including fruits and vegetables. They are also available as dietary supplements. Most research has not shown antioxidant supplements to be helpful in preventing diseases.
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