While most people get the nutrients they need from food, certain groups may benefit from supplements. Here's a breakdown:

1. Pregnancy and Fertility

• Planning to conceive:
• Folic acid: 400 mcg daily to prevent neural tube birth defects.
• Pregnant women:
• Folic acid: 400 mcg to protect against neural tube defects.
• Vitamin D: 800 IU to lower the risk of pre-eclampsia.

Note: Prenatal vitamins are often recommended but may not be necessary for women with balanced diets.

2. Dietary Restrictions

• Strict vegans:
• Vitamin B12: Needed since it's primarily found in animal products.

3. Limited Sun Exposure

• Low sun exposure:
• Vitamin D3: 800 IU daily to compensate for lack of natural vitamin D synthesis.

4. Medication Use

• Heartburn drugs (e.g., lansoprazole) or diabetes medications (e.g., metformin):
• Vitamin B12 and magnesium: May need supplements due to nutrient depletion caused by these medications.

5. Osteoporosis

• Bone health:
• Vitamin D3: 800 IU or more as prescribed.
• Calcium: 1,000–1,200 mg daily from food or supplements to slow bone loss.

6. Age-Related Macular Degeneration (AMD)

• Eye health:
• AREDS formulation: Includes vitamins C and E, copper, lutein, zeaxanthin, and zinc to slow disease progression.

7. Chronic Conditions

• Gastrointestinal disorders (e.g., IBD, celiac disease) or severe illnesses (e.g., cancer, HIV/AIDS):
• Speak with a doctor about tailored supplements to address nutrient absorption challenges.

Summing it up

• Consult a doctor for testing and specific recommendations.
• Choose high-quality supplements, such as prescription versions or those with seals from reputable groups (e.g., U.S. Pharmacopeia).
• Supplements are most effective when addressing proven deficiencies or specific medical needs.

Pro Tip: Balanced diets often negate the need for supplements, except in specific circumstances.

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