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| Do You Need Supplements? |
| Lots of people operate under the illusion that as long as they pop a daily multi-vitamin, they needn't bother with the broccoli. But it doesn't work that way. Vitamin and mineral supplements weren't created to take the place of nutritious foods. For one thing, scientists still don't know whether the nutrients in supplements act the same way as the nutrients in food. And researchers are finding more and more evidence that foods contain essential substances that don't come in any capsule. |
| Boring and old-fashioned as it may sound, the best way to get the nutrients you need is by eating a well-balanced diet. According to the American Medical Association, if you're a healthy adult man or woman who's not pregnant or breastfeeding, and you're eating a well-balanced diet, you don't require supplements at all. |
| From time to time, hectic schedules, travel, or illness may wreak havoc with your diet. That's when supplements can come in handy. Some people also take supplements as a sort of insurance policyin addition to, rather than instead of, a good diet. Women, in particular, have trouble getting enough bone-saving calcium in their diet, so they may be well advised to take a daily calcium supplementif that's what the doctor orders. |
| motes healthy skin, helps eliminate toxins, regulates mood. |
| What it may do: protect the heart by reducing overall blood cholesterol levels and increasing the proportion of HDL ("good") cholesterol. It may also help prevent cancer, though scientists don't yet know how; however, studies have shown a relationship between niacin deficiency and cell malignancy. |
| RDA: 20 milligrams. |
| Where to find it: legumes, nuts, milk, cheese, eggs, green leafy vegetables, artichokes, asparagus, peas, potatoes, enriched cereals, liver, meat, swordfish, and chicken. |
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