Winter - should you take supplements and multivitamins?

2023 Author: Anita Thornton | [email protected]. Last modified: 2023-08-25 11:16

At this time of year, they are everywhere: but are multivitamins and vitamin supplements really worth the expense? Should we boost on winter supplements?

Recent studies suggest that taking multivitamins and supplements is a habit that should indeed be reassessed. It is therefore said that a he althy adult or child, who adopts a balanced diet in accordance with Canada's Food Guide, should not need it. That being said, the majority of Canadians do not consume high-quality, nutritious food on a daily basis. Thus, Michele Sevier, Doctor of Nutrition and Acupuncture, qualifies the point.

Why take it?

Indeed, if you consume 7 to 10 servings of fruits or vegetables a day, theoretically, you should not need to take a multivitamin. Also, by drinking smoothies it becomes easier to do so! Unfortunately, Michele Sevier estimates that the majority of Canadians still can't reach the 7-10 serving target.

She also advises people who are stressed or who have stressful jobs to consume morevitamin B. Are you a smoker? Be aware that you do not absorb nutrients and vitamins from food as well. Moreover, smokers often display a vitamin D deficiency. In addition, she recommends that vegetarians and vegans take supplements of vitamin B-12. She also notes that people who take medications, such as birth control pills, may be deficient in magnesium, vitamin B6, B12, and vitamin C.

It goes without saying that, during pregnancy, it is important to ensure that you do not have vitamin deficiencies since several vitamins are necessary for the proper development of baby. Women who are pregnant or want to become pregnant should also take folic acid tablets.

For babies?

Again, it's all about food. For example, babies who are breastfed need a vitamin D supplement to meet their needs. If your child eats well and has a balanced diet made up of foods from all four food groups, he shouldn't need multivitamins or supplements. Indeed, a good diet provides all the minerals and vitamins necessary for proper development.

However, if your child follows a strict vegetarian or vegan diet, has food allergies that deprive them of foods from a certain food group, he suffers from chronic illnesses or does not have accessbalanced meals, so supplements and multivitamins may be in order.

Difficult Child

Your child may be fussy, or have a ravenous appetite. If these episodes are temporary, there is no need to worry: instead of turning to multivitamins, bet on he althy foods that will please your child. For example, you could add a few snacks during the day (fruits, vegetables, cheese, yogurt, nuts). A supplement never replaces food. So if your child refuses to eat foods from a specific group, you should still offer them. If you notice that he is tired, talk to your doctor. If your child is not following their growth chart, then your doctor may advise you to take supplements.

Prevent colds and other illnesses

Many people believe that giving vitamin C can prevent colds, but this is a false belief. That said, taking vitamins could reduce the duration, but only minimally. In addition, it is easy to make a child consume a little more, simply by giving him a kiwi, a clementine or an orange a day. Vitamin C is found in many vegetables, too. The surpluses will be automatically eliminated in the urine. Note also that a single small 200 ml container of apple juice alone contains 100% of the recommended daily intake.

Regarding the vitaminD, more and more pediatricians advise giving it to children, since from October to April there is not enough sun and the power of its rays is unfortunately insufficient for the body to arrive to create, as he usually does. In addition to consuming two glasses of milk a day, and foods rich in vitamin D (fatty fish), you can take a supplement of 400 IU. For children, there are chewable or liquid supplements.

What about omega-3 supplements?

Many foods contain considerable sources of omega-3: oily fish, for example, and certain oils (canola, soy) as well as flax seeds. There are also foods fortified with omega-3s, like eggs and milk.

Usually omega-3 supplements on the market are not suitable for children under 5 years of age, while capsules are a choking hazard for 4 and under.

Iron

The iron from supplements, on the other hand, is not absorbed by the body as well as iron from foods, especially iron found in meats. In short, to have iron he alth, nothing better than a balanced diet!