Beta-carotene(01 of10)
Open Image ModalCalcium(02 of10)
Open Image ModalOur bodies need calcium -- mostly found in dairy products like milk, yogurt and cheese -- to maintain healthy bones and prevent osteoporosis. Bottom line: Supplements aren't a bad idea if you hate dairy (and can eat only so much kale and canned sardines), but you may want to skip them if you're prone to kidney stones or are a female over 70. A 2010 report linked supplements to heart-attack risk in older postmenopausal women. If you decide to go with supplements, don't take more than 500 milligrams at a time, and pair them with Vitamin D to improve calcium absorption. (credit:Getty)
Folic Acid(03 of10)
Open Image ModalFolic acid, which prevents neural tube defects such as spina bifida in babies, is found in fortified breakfast cereal, dark green vegetables, legumes, citrus fruit juice, bread and pasta. Bottom line: Getting 400 micrograms a day of this B vitamin, and 600 if you are pregnant or lactating, is a no-brainer. That amount should come from food, supplements or both, according to the National Institutes of Health (NIH). The jury's still out as to whether folate combats cancer, heart disease or mental illness.
Iron(04 of10)
Open Image ModalYou may not love the foods highest in iron (liver and other organ meats), but the mineral is critical for the proper functioning of red blood cells and, therefore, the prevention of anemia. Bottom line: Try to get iron from dietary sources, which also include lean meats, seafood, nuts and green, leafy vegetables. However, you may need a supplement if you're anemic, or your doctor might prescribe them before surgery, says Jessica Anderson, a registered dietitian with the Coastal Bend Health Education Center, at the Texas A&M Health Science Center, in Corpus Christi. Women, especially those who are pregnant or menstruating, might also benefit. (credit:Getty)
Multivitamin(05 of10)
Open Image ModalThere is limited evidence that multivitamins may help prevent breast cancer, and an NIH panel in 2006 wasn't convinced that popping the pills was worth it. Neither is the Agency for Healthcare Research and Quality, which said the only benefit could be to reduce cancer risk in people with poor nutrition. And a large 2009 study failed to find any beneficial effects of the vitamins for cancer or deaths among postmenopausal women. Bottom line: Multivitamins aren't a bad idea if "you're on the go," Anderson says. "But don't expect major lifesaving benefits."
Potassium(06 of10)
Open Image ModalPotassium can lower blood pressure, even out irregular heart rhythms and counteract the effects of too much sodium. It's found in bananas, raisins, leafy greens, oranges and milk. Bottom line: Consider a supplement if you're taking potassium-depleting diuretics for a heart condition, or if you're African American, a group that's at higher risk for hypertension and heart disease. Keep in mind that too much potassium can be harmful to older people and people with kidney disease. (credit:Getty)
Selenium(07 of10)
Open Image ModalThe body needs only small amounts of this antioxidant, found in meats, seafood, eggs and bread. A study found that taking 200 micrograms daily reduced the risk of prostate, lung and colorectal cancers, but other studies have been "complete flops," Anderson says. That includes a 2011 analysis. Bottom line: Don't count on selenium to lower your chances of getting or dying from cancer. It's likely you're getting enough from food sources, anyway.
Vitamin C(08 of10)
Open Image ModalThis much-touted cure-all, found in citrus fruits, berries, broccoli and green peppers, just doesn't make the grade when it comes to common-cold prevention. One study did suggest that taking Vitamin C regularly might reduce the length of a cold by a day. Bottom line: Try to get enough Vitamin C through your diet. It's fine to take a supplement, especially if you're a smoker or nonsmoker who is often exposed to secondhand smoke. But there seems to be little point in upping your intake to combat sniffling and coughing. (credit:Getty)
Vitamin D(09 of10)
Open Image ModalVitamin D, which helps the body absorb calcium, is necessary for bone health. It's mostly accessible through sun exposure, not food. Too little Vitamin D can contribute to osteoporosis and rickets in children. Some evidence suggests that the vitamin may reduce the risk of Type 1 and 2 diabetes and Multiple Sclerosis, but the jury's still out on these benefits. Bottom line: Even though very little sun is needed to get your quota of Vitamin D, and some foods are fortified with it, deficiencies aren't unusual. Supplements might be a good idea, especially if you don't have much sun exposure, are over 50 or have dark skin.
Vitamin E(10 of10)
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