What supplements should normally be taken for general health?

Recommended Supplements for General Health

For general health, a complete multivitamin and mineral supplement containing essential nutrients (including vitamin D, calcium, and B vitamins) is recommended, while avoiding beta-carotene and high-dose vitamin E supplements. 1

Evidence-Based Supplement Recommendations

Core Supplements for Most Adults

• Multivitamin and mineral supplement containing:
  • Thiamine, iron, selenium, zinc, and copper 1
  • Folic acid (400-800 μg daily) 1
  • Vitamin D (1000-2000 IU daily for maintenance) 1
  • Calcium (1000 mg daily for adults under 50,1500 mg daily for those over 50) 1

Specific Population Recommendations

1. Women planning pregnancy or capable of pregnancy:

   • Folic acid supplementation (400-800 μg daily) 1

2. Adults with osteoporosis risk:

   • Calcium (1000-1500 mg daily depending on age) 1
   • Vitamin D (2000-4000 IU daily) 1

3. Mental health support:

   • Omega-3 fatty acids (1-2g daily, with EPA:DHA ratio >2:1) may benefit those with depression 2

Important Cautions and Contraindications

• Avoid beta-carotene supplements, especially if you smoke, as they increase lung cancer risk 1
• Avoid high-dose vitamin E supplements as they show no benefit for cardiovascular disease or cancer prevention 1
• Be cautious with high doses of fat-soluble vitamins (A and D), which can be harmful in excessive amounts 1
• Separate calcium and iron supplements by at least 2 hours, as they may inhibit each other's absorption 1

Quality and Safety Considerations

• Look for supplements with U.S. Pharmacopeia (USP) seal for quality control 1, 3
• Be aware that supplements are regulated as food, not medications, with less stringent safety testing 4
• Some supplements may contain contaminants or undeclared ingredients 3, 5
• Dietary supplements should complement, not replace, a healthy diet rich in fruits, vegetables, and whole grains 1

Monitoring and Adjustment

• Supplement needs may change over time and should be reviewed regularly 1
• Discuss supplements with healthcare providers if taking medications, as interactions may occur 1, 2
• Avoid exceeding the Tolerable Upper Intake Level for any vitamin or mineral 1, 6

Lifestyle Recommendations

Beyond supplements, prioritize:

• Regular weight-bearing exercise 1
• Smoking cessation 1
• Limited alcohol intake 1
• Diet rich in fruits, vegetables, and whole grains 1

Remember that while supplements can help address nutritional gaps, they cannot replace the benefits of a balanced diet and healthy lifestyle. The USPSTF notes that evidence for multivitamin benefits in preventing cardiovascular disease or cancer is insufficient, but certain populations may benefit from specific supplements based on individual risk factors.