How To Tell Which Supplements You Should Be Taking
Anyone who’s ever stood in the supplement aisle will know the feeling: so many supplements, all shiny and promising to boost your energy and brain and even help you shed a few. But do you need all that? We break it down for you…
You need at least 18mg per day. Find it in food: It’s found mainly in meats, shellfish and beans. Three quarters of a cup of fortified cereal has a day’s worth. One cup of lentils has 6.6mg. Red meat doesn’t contain as much per gram, but your body absorbs it more efficiently.
Or a supp: Always look to your diet first, but if you do supplement, buy gut-friendly “elemental iron” because too much can lead to constipation.
Get 600+ IU per day. Find it in food: An 85g serving of salmon has 447 IU. One cup of milk has up to 124 IU. One egg has 41 IU (keep in mind the D is in the yolk). Or 15 minutes of sun on your arms and face every second day will also do the trick.
Or a supp: Food alone won’t be enough for the seriously D-deficient. Look for easy-to-absorb daily D3 cholecalciferol supplements of up to 2 000 IU.
Get 2.4mcg per day. Find it in food: Dairy foods and eggs contain a bit of B12. Fortified soy products or breakfast cereal can give you your full daily value.
Or a supp: Don’t do meat, dairy or eggs? A good-quality B12 supplement is definitely in order.
Get 320mg per day. Find it in food: A half cup of edamame has 50mg. Half a cup of black beans packs 60mg. One baked potato provides 40mg. “Green leafy vegetables and bananas are also rich in magnesium,” says nutritionist Kristen Beck.
Or a supp: If you skip all wheat, rice and fortified cereals, look for a daily magnesium citrate supplement.